Women’s Fitness Quote: The will to win, the desire to succeed, the urge to reach your full potential… these are the keys to unlock the door to personal excellence
Fully dedicated to women’s fitness and health, the Fitness4Her™ Diet and Exercise program will help you lose weight and get in shape without ever having to count a single calorie. Learn to live life to it’s fullest, love food, enjoy exercise and celebrate the beauty in you. ~ Karen
The secret to not only losing weight but staying skinny is to eat. Eating regularly is the basis for all successful diets. As a matter of fact the whole definition of diet is a way of life and nothing speaks of life more than what we eat. A diet that will sustain you for life is one that is centered on food—that’s why you can …
If you want to lose weight the healthy way, look for foods that are packed with nutrients, are low in saturated fats and sodium and keep you feeling full longer. To help you get started, I chose 5 super foods that taste great, are nutrient rich and help you maintain satiety so that you stay feeling fuller longer without having to consume additional calories. Blast the fat away when you …
Let your healthy eating become your lifestyle. Fitness4Her is a permanent plan that you can live by without counting calories and depriving yourself. You will learn to eat when you are hungry. Make healthy choices every 3 hours and use portion control. This will become your way of life. Don’t think of yourself having a weight problem or an eating problem. Think of the world of food as a field that you can master. It’s not as difficult as you think. You can do this. First, make up your mind that…
You may have heard that protein is needed for a healthy body and should be included in our daily diet. There have been many fad diets that emphasize a high protein diet to lose weight. However, Fitness4Her advocates a balanced diet of foods rich in vitamins and minerals.
You are cordially invited to sample some of these delectable meals for your dining pleasure.
Lunch: 1:00pm
Lunch should follow about 2 1/2 to 3 hours after your mid-morning snack.
Many women find themselves going to the grocery store with full intentions of buying healthy foods, only to come home with bags of cookies, potato chips, butter, fats and cheese? It can be difficult to change the way that you shop for your weekly foods to match you healthy diet plans.
Every healthy diet should include salad. I love my salads and even have my own salad bowl just for me. I choose the greens with the darkest coloring. Kale or spinach are even better than romaine or or iceberg lettuce, because they have even better nutritional value. Iceberg and romaine lettuce are great salad choices when it comes to calories – both have less than…
Successful dieting depends on the type of foods that we eat. So much of what we put into our body is just junk food. Very little nutritional value and many times way too high in fat, sugar and salt.
Calories are not a bad thing – in fact calories are the way we get our energy from food. Your body has an insatiable appetite for energy and uses the calories from food to keep functioning. Energy from calories fuels all of your body’s actions; much like gasoline powers your car.
For most of us, there is some sort of awakening that causes us to make a significant change in the way we eat. Whether it is a health issue or that we want to gain or lose weight, we start looking at what we are eating as the possible starting point of our transformation. We are convinced that this time it will be different.
For women’s fitness and health it is recommended that you eat protein at every meal. That’s because your body depends on protein-rich foods to help it build muscle and replenish every cell in your body. That includes all of the organs, your bones, muscles, nails, skin and hair. Protein is essential to our health and livelihood.
Diet, as I have talked about before, is much more than a change in your eating habits. The word diet means “a way of life,” or a way to live better. Since every part of your body depends on your diet in order to survive, the old saying, “you are what you eat” is entirely [...]
Many women lose weight successfully but then unfortunately gain much of the weight back. Losing and gaining weight is not healthy for anyone, which is why it is important to learn how to maintain a healthy weight.
If you are trying to lose weight, the worse thing you can do is to deprive yourself of food. Eating healthy foods frequently throughout the day is actually the best way to keep from overeating and keep sugar levels stable.
Do you make the mistake of eating your food from a take-out bag or container? I urge you to break this habit if you want to make healthy eating and women’s fitness a part of your life. Mealtime should be enjoyable, but I have to wonder how much joy one can get when they can barely see their food. Food should be seen, heard, smelled and enjoyed. Not eaten in seclusion as if it is a forbidden piece of fruit.
If you are trying to lose weight or just watching your calories and fat, you’ll be happy to know that there is a way to love your food and enjoy dieting. Women’s fitness involves a sensible diet that you can live with, complemented by an exercise program that keeps you fit. The really great news is you can actually diet without giving up the foods that you love.
As strange as it may sound, some foods actually help you to lose weight. They require so much work eating and digesting them that they will cause your body to burn calories just processing them. Most of them are high in fiber or have properties that make them unique in the way that the body processes them.
Kathy thought about food constantly. Since quitting drinking, it seemed Kathy’s appetite had increased significantly. She ate healthy food and always included fruits and vegetables with her meals, so she told herself the food was good for her. However, if a little was good, a whole lot was better when it came to the way Kathy had been eating. It had been that way with alcohol, too. She drank way too much and couldn’t seem to quit when she got started. That’s why she quit drinking. Now she had started to wonder if she had replaced one addiction with another. Was food becoming Kathy’s drug of choice?
Have you ever heard a pastry call your name? You know like when you are minding your own business, and then there it is, all sweet and pretty and you can hear it calling to you. You try to turn away and walk the other direction, but it gets louder, calling for you like a lost friend. This is when it takes willpower to resist that tempting treat.
Are you guilty of any of these bad eating behaviors?
1. Your meals regularly come out of a carton, a package, or over the deli counter.
2. You almost never eat alone: TV, the Internet, phone, or your favorite magazine is there for nearly every meal.
Who said that eating 3 meals a day was the right way to eat? This custom was created by the conventions of our society, not by the natural demands of our bodies. Nature dictates that when our bodies need food, we feel hunger. But by forcing ourselves to wait to eat, we tend to consume more calories in those three meals a day than we would if we ate 5 smaller meals.
All too often our daily food choices are based upon foods we are used to eating, those that are simple to prepare, or fast foods that are easy to grab. Unaware of the effects of our food choices on our health and wellbeing, we often experience weight gain, mood swings, decreased energy and attention levels, and cravings for nutrition deficient food. We unconsciously create food sensitivities, accelerate the aging process and repeatedly make choices that contribute to several unhealthy and life weakening conditions that can sabotage our best efforts to eat a healthy diet.
You’ve probably heard before that seafood is good for your sex life. But does that apply to all seafood? I went on a discovery mission to find out the truth. I wanted to know whether it was about what the seafood contained or the way that it looked? You know oysters and other mollusks have a very sexual appearance when you crack them open.
One of the key factors in using the five meal a day program instead of the traditional three meals per day, is portion control. If you switch to eating five meals a day, then obviously you realize that you cannot eat the same amount of food at each meal. Therefore portion control is the key to weight control.
Jeannie had been overweight for most of her life. Even as a teenager, she struggled with her weight. Her girlfriends were tiny compared to her extra large size. She hated going shopping with them, because she could not wear the same styles as the rest of the girls.
One in four Americans comes down with some kind of illness that is related to contaminated food each year. Are you doing everything you can to keep your family safe from toxic food? Learn the rules of safe food preparation, cooking, clean up and storage.
Lately it seems, I’ve been hearing a lot about the glycemic index of certain foods and how it is a measurement that we need to be concerned with. While I pay close attention to any added sugars in my diet, I do love to eat fruit.
I figured I needed to research this area and determine what the glycemic index is all about. There is evidence that as a society we are eating way too much sugar. No wonder there is all this talk about measuring the sugar content of the foods we eat. Many foods have hidden sugars, so reading food labels is an absolute must. However learning how the glycemic index is determined was something I wanted to know.
Vitamin C is very important to our health, but our bodies cannot store this vital nutrient. That’s why it’s important to eat foods rich in Vitamin C every day. There are many misunderstood myths that abound about this magical fruit.
As women, our bodies need vitamins and minerals that are different than a man’s. Ideally, we would get these essential vitamins through the food that we consume on a daily basis. However, in this fast-paced world and the modern woman’s schedule, we’re lucky if we eat at all, never mind making sure our body is getting what it needs to function.
It’s one thing to want to lose weight, and it’s another to actually put a plan into motion to lose weight. Dieting can be all well and good, but just one bad trip to your local grocery store can undue your eating habits for the next week or so!
Florida Fruity Sunny Smoothie
This cool and creamy drink is delicious for breakfast or as a snack. The flaxseed oil adds healthy monounsaturated fatty acids that have been proven to fight belly fat.
Ladies, are you tired of eating the same grilled chicken three and four times a week? Do your kids beg you to cook something different? Well, I want to give you some great recipes for low fat meals that will have your family jumping for joy.
Much of the way we eat; is out of habit. If we strive to become more mindful of what and how much we are eating, we can cut down significantly on the amount of sugar and fat in our diet. These lifestyle changes are essential to any women’s health and fitness program.
You can still eat healthy and enjoy dining out. Many restaurants offer lighter menu choices. Just watch out for excess fat or sugars by asking for your sauces “on the side.” This way you can be in charge of what you eat.
It’s important to get the right balance of nutrients in your five meals per day. Your mid-morning snack and afternoon snack are just as important as your regular meals.
Growing up, I remember fun times playing outside until my mother called us in to dinner. It was always after Dad came in from work and once we saw him, we knew it wouldn’t be long before it was time to eat.
A delightfully romantic film, Breakfast at Tiffany’s, starring Audrey Hepburn provides a great look-back at the wonderfully vintage style of the early 60’s in New York City. Adapted from the novel of the same name, written by Truman Capote, it’s a story of a young woman, Holly Golightly, who exudes confidence and charm.
Congratulations, you are sliding into home base in the third and final report of Explaining the Diet Principles.
In Parts 1 and 2 of Explaining the Diet Principles, we discussed portion control, skipping meals, adding fiber, protein, fruits and veggies and reasons to avoid or reduce carbs, salt and fats.
In the previous post I talked about the first three diet principles. Eating 5 meals instead of 3 meals, why you should not skip meals, if you are trying to lose weight and the benefits to your health of adding good sources of fiber to your daily diet. In this post, I will elaborate on the next four principles.
You have examined your present way of eating and have decided to make healthy changes in your food choices. But do you know that diet is more than just about the food you eat? It’s also about your eating habits, as we talked about earlier in Part 1 of the Fitness4Her Diet.
In part one, we talked about how your diet was your way of life. It is everything that sustains you and makes you whole. If you make changes to your diet, then you are making changes to your way of life.
Food is not the problem.
Food is the answer.
You may have heard some people refer to diet as a four-letter word. You know, one of those bad words that you should never repeat — a word so dastardly that it has been linked to the word die.
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