Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Volume No. 357

Thursday June 19, 2008

Women Fitness Sign Up Today
This Week in Health
New Happening

For some people, exercise virtually eliminates their headaches. Others just find them to be less frequent, or far less intense. If you're thinking about getting a bit more exercise in your life, check out this week's article on Exercising with Migraine.

Namita Nayyar, AFI

Success Quote

"Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there. 
 ~Samuel Insull

Hot Fitness Tip of the week

Try running in the deep end of a pool, wearing a flotation belt, for a good workout. Use your ordinary upright running style. Deep water running is good for rehab and for athletic training, as you can work hard with no impact. This is different, and more vigorous, than water aerobics, which is generally done in the shallow end.

Words of Inspiration

The Power of "PERHAPS"

Do you find that every time you think about making a change in your life you sabotage yourself by thinking it is unlikely that you'll be able to do it? Do all the negative, self-limiting thoughts come to the forefront and stop you in your tracks? You must learn to change these self-imposed limitations that are preventing you from reaching your potential. Then you can transform your life and achieve your dreams.

An unlikelihood CAN become a possibility, which can lead to a probability, if you use the power of PERHAPS. You can use this simple word to change your negative beliefs into possibilities; and that is the first step toward changing them into probabilities.

The word PERHAPS left the door open to negotiation; it meant there was a POSSIBILITY that you'd get what you'd asked for. All you had to do was be persistent from that point on and you would probably get what you wanted. There's POWER in the word PERHAPS.

Instead of just giving in to a negative belief, you are open to taking some ACTION that will help you change the belief. "I CAN'T do exercise" can become "PERHAPS I can do exercise if I take some action" and then become "I CAN probably do exercise".

Use the word PERHAPS to change your negative beliefs to possibilities that invite ACTION and, ultimately, to positive beliefs and probabilities.

Learn more 

Healthy Recipe

Greek Frittata

Makes: 4 servings


  • 6 dried sun-dried tomato halves

  • 1 garlic clove, minced

  • 4 cups spinach leaves, coarsely chopped

  • 1 large egg

  • 3 large egg whites

  • 1 tablespoon crumbled reduced-fat feta cheese (optional)

  • 1/2 teaspoon dried oregano

  • 1/4-1/2 teaspoon salt

  • Freshly ground black pepper, to taste

  • Canola cooking spray

  • 2 teaspoons extra virgin olive oil


  • Place the dried tomatoes and 1 cup of cold water in a small saucepan. Bring to a boil, then simmer for 2 minutes. Remove the pan from the heat and let it sit until the tomatoes are soft but not mushy, 10 to 20 minutes. Squeeze out the moisture, chop the tomatoes and set them aside.

  • Preheat the broiler.

  • Coat an 8-inch skillet that can go under the broiler with cooking spray. Sauté the garlic over medium heat until it starts to color, 1 minute. Add the spinach and cook just until it collapses, 30 seconds. Remove the pan from the heat and set it aside.

  • In a mixing bowl, beat the eggs together with the egg whites until well blended. Mix in the spinach and garlic, chopped sun-dried tomatoes, feta (if using), oregano and salt. Season with pepper.

  • Add oil to the pan and heat over medium heat until hot, tilting the pan to coat the sides with oil. Pour in the egg mixture. Cook 1 minute. Continue cooking while lifting the edges so the liquid flows underneath. When only the center of the frittata is moist, about 4 minutes, broil until the top is golden, 1 to 1 1/2 minutes. Loosen edges and slide the frittata onto a serving plate. Let it sit for 10 minutes before cutting, or cool to room temperature.

Nutritive Information:

Per serving: 134 calories, 7 g. total fat (1 g. saturated fat), 7 g. carbohydrate, 11 g. protein, 2 g. dietary fiber, 582 mg. sodium.

Courtesy- A.I.C.R

Article of the Week

Exercising with Migraine

According to Alan M. Rapoport, M.D., director of The New England Center for Headache in Stamford, Conn., migraine sufferers who exercise regularly report fewer and less severe headaches. But how they approach exercise can make a critical difference in whether they experience relief or risk triggering an attack.

Common psychological triggers include stress, depression and anger. Altitude, humidity and sun exposure are common environmental triggers. Physical triggers can range from lack of sleep to premenstrual hormonal fluctuations to certain foods, such as red wines, hot dogs, citrus fruits, cheeses and foods containing caffeine.

When started too quickly, exercise can be another physical trigger. Portuguese researchers discovered that sudden heavy physical exertion releases high levels of nitric oxide into the bloodstream of migraine-prone individuals, prompting the dilation of blood vessels and the onset of a migraine headache within the next several hours. Most experts agree that an adequate warm up can prevent such episodes and that exercise can be a helpful tool for decreasing the severity and frequency of migraine headaches. The key is to perform a slow and thorough warm up each and every time and if you're new to exercise, build your program slowly.


Learn more about this article

If you no longer intend to receive Women Fitness E-Mag, simply enter your email address,

then click on "Unsubscribe Me!" button.


Women Fitness E-Mag can also be viewed at http://www.womenfitness.net/emag_current.htm

Add to Google