Raspberry Rhapsody

This is a tasty pudding that can be enjoyed morning, noon or night. It’s quick and easy to make, so you can have a healthy snack in just minutes. Increase the ingredients and serve it to your guests, they’ll find it hard to resist as this lovely dish will leave them with a lasting impression.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup raspberries
1 tsp vanilla
1 tsp honey
Add walnuts on top


1. Raspberries can be cooked with a squeeze of lemon juice in microwave if preferred.
2. Blend rest of ingredients in a blender and blend until smooth.
3. Add raspberries and blend until mixed in.
4. Spoon into individual bowls and top with walnuts.

Health Benefits:
Yogurt provides healthy live cultures that aid the digestive system and it is a good source of calcium. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Raspberries are packed with phytonutrient antioxidants and are rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

There Is Such A Thing As Being Too Skinny

If you are one of the special women who has a problem gaining weight, this problem may affect you. The problem is that the majority of robust people don’t see a problem for their underweight counterparts. Society believes so whole heartedly that skinny is better that they seemingly dismiss any health problems associated with a person who is underweight.

However, women who remain underweight for a prolonged period of time may jeopardize their health, too. Some side effects of being underweight include a compromised immune system. That’s because being underweight may be a symptom of not getting enough vitamins and nutrients to keep the body healthy and strong.

Hair loss is another side effect of being underweight. Your hair is a growing part of your body that needs nourishment such as folic acid to grow healthy and strong. When you deny your body these nutrients, your hair will literally fall out and die.

Skin tone, fingernails, and even dental health are all noticeable indicators of someone whose low body weight is affecting their health. These obvious signs are warning signals that your body is sending indicating its need for help. But people who are underweight have just as much a problem gaining the needed weight as people who are obese have when trying to lose weight.

One way is to eat 6 small meals each day, rather than the traditional 3 meals per day. Eating more often will keep you nourished throughout the day. Eat smaller amounts than if you were eating 3 meals and you will be able to digest your food and avoid feeling over full or bloated. Eating 6 small meals per day helps you to feel satisfied more often and keeps sugar levels in balance.

Fitness4Her is a diet, exercise program and fitness journal that has been developed exclusively for women of all ages. Whether you want to gain weight, lose weight or simply get in shape, my program will work for you.

Healthy Foods To Eat When Breastfeeding

Women’s fitness and health suggests a healthy and well-balanced diet to keep your body and mind working at its best. It’s important to remember that if you are breastfeeding your new baby, you will need about 500 extra calories per day. Follow the Fitness4Her diet and eat regularly and frequently, every 3 hours when awake, keeping meals small.

The best and easiest way to make this diet work is to plan meals in advance so you will have all the ingredients to prepare a healthy meal. Luckily, the same healthy foods recommended for women’s fitness is suitable for nursing mothers.

Foods such as fresh leafy greens, vegetables and fruit are nutritious because of the vitamins and antioxidants plus they are very low in fat, cholesterol and calories. Starches, such as rice, potatoes, bread and pasta will give you the energy you need to take care of yourself and your newborn baby. Eating these daily will curb the need for sugar to fuel your energy levels.

Because every cell in the body is made from protein, every meal should include a serving of protein. However, it’s important to remember that nuts, beans and avocadoes all have good levels of protein and they are low in saturated fat.

Get plenty of fiber filled foods such as oatmeal, beans, citrus fruits, mango, figs and whole grain bread. Constipation can become an issue after having a baby and fiber can help relieve this problem and the discomfort that accompanies it.

Below is a breakdown of the basic food groups and suggestions for healthy foods to choose from. Small, frequent meals based on these healthy choices, are an excellent choice for post pregnancy, nursing mothers or any woman who wants to slim down the healthy way.

Grain Group:
Wheat germ
Cous Cous
Whole grains

Sweet Potatoes
Red Sweet Pepper

Honeydew melon
Orange Juice

Dry beans and peas
Nuts and seeds
Lean Beef, Lamb, and pork and chicken
Shrimp, clams, oysters, and crab
Halibut, cod, rainbow trout, herring sardines, rockfish, and yellowfin tuna

Getting In Touch With Your Inner Athlete

It’s there, living deep within or just under the surface, your inner athlete. Strong, persistent, hungry for attention, your inner athlete yearns for the freedom to prove just how great she really is. Are you feeding your inner athlete or quietly suffocating her until she no longer exists? It really is up to you to define your inner strength and release the athlete within.

From the time you were able to move about and all throughout your life, your inner athlete has been a part of who you are. Whether you allowed her to come out and play hard, or quieted her down with sedentary activities, you are chiefly responsible for the development of your inner athlete.

Many people are referred to as natural athletes. It seems that they excel in whatever sport that they become involved in. These people are definitely in touch with their inner athlete. Whether it is a competitive drive or just the need for accomplishment, these so-called natural athletes set the bar for others to follow.

Although these super stars may be of the extraordinary few, there are many achievements made by the average woman who strives for fitness. But in order to bridge the gap between couch potato and potential athlete, you must first decide to make changes to your lifestyle. The first thing you want to do is to start moving. Don’t make excuses, don’t procrastinate, just get up and start moving. There are many exercises that you can do from the comfort of your own living room and many more activities that you can engage in outdoors.

Once you allow your inner athlete a little bit of freedom, you will be surprised at how much fun it is to exercise. Cardio activities, like running, walking, swimming, skating, dancing, skiing and rowing are all fun sports that help you to burn fat and calories at an accelerated rate.

You don’t have to run a marathon or do a triathlon—at least not right away. The important thing is to participate in an activity that you enjoy so that you will begin to look forward to and not shy away from a women’s fitness program. The reason I emphasize women’s fitness is because a woman’s body is different than a man’s. A woman’s inner athlete is not the same as a man’s. A woman’s center of gravity is statistically one inch lower and further back than a man’s. Because women by rule have a larger pelvis, they also carry more weight in their lower bodies; buttocks, hips and thighs. Men on the other hand, carry their weight above the waist, in their chest and shoulders. Women have a greater amount of body fat than men, too. This is one of the reasons that women have problems with cellulite, something that rarely affects men.

Liberate your inner athlete and allow yourself to be all that you desire. Don’t let other people sabotage your efforts for a fit and fabulous body. Somewhere along the way, you locked up your inner athlete, it’s time to break those chains and free the extraordinary super star within.

Fifteen Fabulous Ways To Keep You Motivated For Fitness

1. Find an exercise buddy. Having a friend to exercise with makes it so much more fun. It also keeps you accountable so you don’t miss any sessions. It’s nice to have someone to talk with and who will keep you motivated to reach for the next level.

2. Keep a fitness journal. A journal will let you record your workouts and everything you eat and drink. It is a proven fact that people who keep a journal for dieting and exercise lose far more weight than people who do not.

3. Listen to great music. There are plenty of downloads geared for a variety of workouts, so you never have to listen to the same old thing over and over. You can also stream music from several radio stations, if you prefer.

4. Buy cute workout clothes. Don’t just settle for working out in old shorts and a tee shirt. Go shopping for some new athletic gear. Shoes need to be replaced more often when you workout several days per week or do a lot of running and walking.

5. Buy Fitness magazines. It motivates me to read fitness magazines. I get energized when I read about other people striving for the same goals as me.

6. Hire a personal trainer. Even if you only use a trainer for a short while, you can learn some different exercises and maybe realize muscles you haven’t been training.

7. Enroll in an exercise class. These classes can be great fun and you will get in an hour of exercise that your body isn’t accustomed to doing.

8. Go swimming. Find a pool and go swimming. If you don’t have ready access to a pool you can check out an aquatics club or go to the local YMCA. Swimming feels so wonderful and the low-impact resistance is good for your body.

9. Look at pictures of yourself before you began working out. Note the changes that have taken place since you began dieting and exercising. Remind yourself that it has been your persistence that has taken you so far, don’t give up now!

10. Remind yourself how sad you feel when you don’t exercise. Anytime I have talked myself out of doing my workout, I have felt lousy later that day.

11. Remind yourself how great you feel after every workout. Endorphins kick in and give you that super high feeling. Exercise promotes circulation and oxygenates your blood to make you feel great after a workout.

12. Go shopping for a fitted dress that makes you look fabulous. If it fits just right, you won’t have room for weight fluctuations.

13. Read fitness blogs and true testimonies of athletes that have been posted online. These are very inspirational and keep me feeling motivated.

14. Set goals for yourself. Along with keeping a journal of everything you eat and drink. Write down the goals that you have for yourself. How much weight you want to lift, how many reps and sets you want to perform, how fast you want to run or walk and how long you want to exercise.

15. Say daily affirmations. Positive thinking brings about positive results. When you speak your affirmations aloud, you affirm the positive thoughts that you have been thinking about yourself.