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Volume No. 351

Thursday July 09, 2009

   

   

 
 
 

A study of 30 healthy women and men, ages 20-45, sponsored by the American Council on Exercise (ACE) and led by Peter Francis, Ph.D., at the Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective. Overall, the best exercise for strengthening the rectus abdominus, which includes the long flat muscles extending along the front and sides of the abdomen, is the bicycle Kick. Check out this week's focus on, The bicycle kick: effective for the rectus abdominus.


Remember, you are what you eat!
Namita Nayyar, AFI

 
 

 

 

Energy intakes are generally higher in the premenstrual phase than after menstruation. Some women also experience food cravings as their period approaches. Eating high protein foods every few hours can often temper the cravings or stop them altogether. This should not be done at the expense of other food groups, especially carbohydrates, which should form the basis of the diet.

 
 
 

 

Balance of Life

One day Susan's boss came to her desk and passed her a card that had a quote on it which said, 'What I do today is important, because I will never have today again' - then he left.

She sat there stunned and suddenly thought of what was important to her. While her work was important, She realized her children were more important. She also realized that time for her own self was important. It was 4:30, the official closing time of the office. She straightened her desk, felt a twinge of guilt about leaving, but forced herself to leave. By 5:00 evening she was home. Her children and husband were surprised. She had a wonderful evening. It was not a chore to read that bedtime story that evening.

Susan said, "I never thought this possible, but I actually accomplished more the next day then I had in weeks. As She was leaving the next day she stopped at her boss's office and thanked him for the quote. He told a story about advice his dad had given him many years ago when he was working night and day. He referred to it as 'Balance of Life'. His dad told him to keep balance in his work, in his family life and in time for himself. He explained to her, while all aspects of our life are important, without a balance, you become addicted and like all addictions you lose -

He went on to tell her that who we are is NOT what we do to make a living. Who we are is a balance of our family, our work, ourselves! It truly was the best advice Susan ever received."

 

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm

 
 
 

 

"The best and safest thing is to keep a balance in your life, acknowledge the great powers around us and in us. If you can do that, and live that way, you are really a wise man."
 ~ Euripides

 

 
 

 

Sautéed Spinach with Mushrooms

Makes: 4 servings


Ingredients:

  • 1 tsp. olive oil

  • 1 tsp. toasted sesame oil

  • 1 1/2 cups sliced mushrooms

  • 1 Vidalia onion, thinly sliced

  • 2 cloves garlic, sliced

  • 1 pkg. (10 oz.) frozen chopped spinach, thawed and squeezed dry

  • 1/2 tsp. minced ginger

  • 2 tsp. soy sauce

Directions:

  • In medium saucepan over low heat, warm olive oil and sesame oil. Add mushrooms, onions and garlic. Sauté 15-20 minutes or until onions and mushrooms are soft.

  • Add spinach, ginger and soy sauce. Cover and cook 10 minutes or until spinach is hot.

Nutritional Information:

  • Makes 4 servings each containing 62 calories and 3 grams of fat.

 

 

The bicycle kick: effective for the rectus abdominus

A study of 30 healthy women and men, ages 20-45, sponsored by the American Council on Exercise (ACE) and led by Peter Francis, Ph.D., at the Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective. Overall, the best exercise for strengthening the rectus abdominus, which includes the long flat muscles extending along the front and sides of the abdomen, is the bicycle Kick.

 

As we all know, a strong abdominal muscles means a stronger back and more powerful overall physique. The function of the abdominals is spine or lumbar flexion. The origin of the abdominals originates on the pubis crest. The insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as onto the Xipoid Process. There are many exercises which train the abdominals, this muscle group contains many slow twitch muscle fibres and training depends on the purpose of the training program.

 

Click here, to read the complete article on The bicycle kick: effective for the rectus abdominus


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Obesity has been rapidly increasing in prevalence over the past two decades—in children as well as in adults. Although obesity is a recognized risk factor for type 2 diabetes mellitus, hypertension, atherosclerosis, and some forms of cancer, evidence suggests that obesity may also contribute to or even cause asthma. Read more about Obesity: a risk factor for Asthma at http://www.womenfitness.net/obesityasthma.htm

 

Whiteheads are the collection of sebum and keratin that plugs the opening of skin pore. They are caused because of excessive secretion of sebum oil. Their tips does not get blackened because the clogged grease is not exposed to the air and oxidation does not take place. Read more about Whiteheads: do not squeeze at http://www.womenfitness.net/whitehead.htm

 

In this condition, the airways of the lungs are constricted, causing tightness in the chest, bouts of coughing, wheezing, and breathing difficulties. The inflammation of the air passages can become chronic. Asthma is usually caused by allergies or stress. Yoga has come a long way to heal and manage asthma. Read more about Top 10 Yoga Asana to relive Asthma at http://www.womenfitness.net/top10_yoga_asthma.htm

 

Asthma is a chronic condition of the lungs that has two main components. Two things happen inside the lungs of women suffering with Asthma—constriction, the tightening of the muscles surrounding the airways, and inflammation, the swelling and irritation of the airways. Read more about Allergies & Asthma Awareness Month at http://womenfitness.net/allergies_asthma.htm

 

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