Fitness4Her

Women's Fitness

Archives for July 2012

Daily Activity is Essential to Overall Health

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Ever notice how good it feels to take a walk after a big meal? Do you ever get the desire to get out and be active after having been cooped up in the house because of a snowstorm or a rainy spell? Have you ever found emotional or mental release by taking a walk or riding a bike to lift your spirits? Why do we have these urges? Because our bodies were engineered to be active. Physical activity is good for the body, mind and soul.

Our bodies are designed to move! We need to keep moving throughout our lives in order to maintain not only healthy muscles but to keep all of our internal systems in tip top shape as well.

In order for all of our bodily mechanisms to work, we have to keep the gears moving. Otherwise our muscles become lax and withered and in turn, our bones suffer the consequences. For instance, when core muscles in the body are not exercised and developed, more stress and strain is put on the back and spine. The same for the knee. Knee injuries that develop into arthritis can be helped dramatically by strengthening the muscles that surround the knee.

We all know that a healthy heart is essential to living well. Daily activity has been proven to strengthen the heart muscles and alleviate stress by helping the body to produce endorphins.

Moving your body helps to eliminate acid build-up which is not only responsible for stomach upset, but can be a main culprit in pain in other parts of the body as well.

There are so many benefits to staying active. Just as well, there are serious side effects that can develop when a person chooses a sedentary lifestyle devoid of exercise and activity. Don’t wait for these ailments to steal your zest in life. Go out there and get moving.

Give it at least 30 days, that’s how long it takes to make it a habit. Be sure to keep a journal of your progress. After this initial period, you will begin to see some results. Don’t stop now, you’ve worked too hard to give in. Challenge yourself to keep it going for 30 more days and then 30 more. Once you have completed 90 days, physical activity will become part of your healthy lifestyle.

We value your opinion.  What activities do you do daily?  Tell us in the comment space:

Brown Rice, Asparagus and Shrimp Medley

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Down here in South Florida, I never tire of shrimp. It’s plentiful and fresh and oh so tasty. The secret to great shrimp, is to cook it carefully, you mustn’t overcook, but it needs to be pink and not gray. This dish is easy to prepare, prepare the rice the night before so it has time to chill, the rest of the dish takes only minutes to fix.

8oz. fresh cooked shrimp
8oz. fresh asparagus, trimmed and cut
3 cups cooked brown rice / chilled
2 Tbs. sweet/ hot mustard
4 Tbs. chopped dried tomatoes
1/2 cup almonds

Directions:

In saucepan cook asparagus in bowling water 3 to 6 min until crisp rinse under cold water.
In large bowl toss shrimp, asparagus, rice, tomatoes, add mustard, toss.
To serve divide on plates or bowls sprinkle with almonds.

Health Benefits:
Shrimp is an excellent choice because it is low in fat but high in protein. High in omega 3 fatty acids and an excellent source of vitamin D. It’s the choice of many people who choose a healthy diet. Asparagus is a potent antioxidant that is high in nutrients. A natural aphrodisiac, it has been claimed to increase the libido. Brown rice makes a nice comfort food that has more vitamins and nutrients than most white varieties.

Five Steps To Healthy Living

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1. Healthy living begins with what you put into your body; you really are what you eat! I suggest eating five to six small meals a day, rather than the traditional three-meal-a-day plan. Frequent meals served in smaller portions keeps your blood sugar stable and helps to avoid energy highs and lows. Before your blood sugar begins to drop, it’s time for another meal.

Eating frequent meals will help you to lose weight because you will have less chance of overeating. Since you won’t be starving before your meal-time, it will be easier for you to push away from your plate.

2. Get up and get moving! Regular exercise raises HDL (good cholesterol) and reduces triglycerides (fat) in your blood. It increases your heart and lung capacity, allowing you to move faster and go further. Thirty minutes of exercise a day is all it takes to improve your health. A brisk walk, fifteen minutes in one direction, turn around and walk back for fifteen minutes—can put you on the right track to healthy living.

3. Even if you eat a healthy diet, you might want to consider taking vitamin supplements. Women can benefit from iron magnesium and calcium, to help regulate blood sugar, and to promote sound sleep. Magnesium may also help reduce the risk of heart attack, stroke, and hypertension, and help prevent migraines in pregnant women. Be sure to include vitamin E for skin protection and improved elasticity. Vitamin B6 may help to boost your energy level if you feel fatigued.

4. Manage the stress in your life. Let’s face it—we all live with stress, but being able to handle your particular situation may mean the difference between a little annoyance and a nervous break down. Try to recognize life’s challenges for what they are and if you begin to feel overwhelmed, reach out and ask for help.

5. Speak words of encouragement to yourself. Allow your mind to be filled with positive thoughts and affirmations. Instead of telling yourself how tired you are, or how bad you feel, try telling yourself that you will feel better every day. Concentrate on all that you have and all that you are capable of doing. Begin each day with these affirmations to promote healthy living.

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Balsamic Chicken and Strawberry Salad

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Chicken is such a versatile meat that you can serve it several times in a week without cooking the same thing over and over. This recipe is great for lunch or dinner. After trying a version of this salad at a restaurant, I went home and created my own low fat version.

Package of romaine
1 package of fresh strawberries
1 cup of celery
4 chicken breasts
Nonstick cooking spray
2 tsp olive oil
2 tsp minced garlic
1/4 cup honey
1/2 cup balsamic vinegar
Salt and pepper
3/4 teaspoon walnuts

Directions:

1. In a large bowl toss together romaine, strawberries and celery set aside.
2. Over medium heat spray Pam and cook chicken about 4 min turning once half way remove from heat when cooked through.
3. Keep warm.
4. For dressing add oil to skillet, cook and stir garlic in hot oil, stir in honey, vinegar, salt & pepper (optional).
5. Cook through, keep warm.
6. To serve arrange romaine mixture on 4 plates, top with chicken, drizzle dressing and sprinkle with nuts, add a plain sweet potato for a perfect pairing.

Health Benefits:
High in protein and low in fat, chicken is an excellent choice for a main dish. Strawberries are rich in Vitamin C and antioxidants, a beautiful fruit that helps to aid in digestion. Celery adds flavor and antioxidants with few calories. Walnuts are a good source of protein, adds a nice crunch to a salad and a great topping substitute to croutons.