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. 361

Thursday July 17, 2008

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This Week in Health
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"Tastants" are substances that can stimulate the sense of taste. In a recent study which comprised of 2,436 overweight or obese people were asked to sprinkle a variety of savory or sweet crystals on their food before eating their meals to help in weighloss.The best hypothesis why testants worked is that these powerful smells and tastes acted to enhance sensory-specific satiety. They send messages to the brain that say "I'm full." To learn more, check out this week's article on, Adding "Tastants" to Food May Promote Weight Loss.

Namita Nayyar, AFI

Hot Fitness Tip of the week

Keep your weight training short and sweet. Training Workouts do not need to be long to be effective, in fact, if they are too long, they are counter-productive. The goal of weight training is to go into the gym and stimulate muscle growth, not to annihilate the muscles. By stimulating them with progressive overload, you are forcing them to respond and adapt to this progressive overload. Anything more is futile over training. Try to complete your workout in less than 45 minutes. This short time period will ensure you do not over do it, it will ensure intensity. It's much easier to focus for 30-45 minutes than it is an hour. The growth-assisting hormones secreted in your body actually peak after about 30 minutes of weight training and then begin to decline rapidly. So try to keep it quick and intense. No total body workout. Choose one or two muscle groups, train them well, and leave under 45 minutes.

Words of Inspiration

Practice positive Affirmations

An affirmation is a statement that you make to yourself. Everyone uses them intentionally or unintentionally. You wake up in the morning, jump out of bed and exclaim "I feel great". That is a positive affirmation.


The four basic guidelines for developing good affirmations:

  • The first guideline is that the affirmation should be stated in the present tense. Start with words like "I am ... " or "I have ... ". You want to be telling your mind that it is taking place now.

  • Next, the affirmation should relate that what you want is already accomplished. "I am happy now" is superior to and will work better than "I am becoming happy" or "I will be happy".

  • The affirmation should be positive. " I feel safe" works but the affirmation " I am not scared" does the opposite of what you want. It focuses your mind on the word "scared" and increases that feeling. It is as if the word "not" didn't even exist.

  • The affirmation should be in your style of language. I found the following affirmation on a calendar. "Energy, enthusiasm, and sparkling health are my birthright. I accept these priceless treasures with gratitude, knowing that as I give out energy, more rushes in."

Here are some examples of good personal growth and self improvement affirmations.

  • To lose weight: I am slim and trim; I only eat when I'm hungry.

  • To stop smoking: I breathe clean, fresh air; I am stronger than any habit.

  • For depression: I am a worthwhile person; I attract joy into my life.

  • For anger: I feel wonderful today; I have peace of mind.

  • For fear and anxiety: I release all my negative emotions; I am confident

Learn more 

Success Quote

"Forget the resolutions. Forget control and discipline... too much work. Instead try experimenting. Go in search of something to fall in love with...something about yourself, your career, your spouse."
- Dale Dauten

Healthy Recipe

Mediterranean Grilled Veggie Pockets

Makes: 4 servings

  • 1/2 cup fat-free plain yogurt

  • 2 Tbsp. prepared hummus

  • 1/2 tsp. dried oregano

  • Canola oil spray

  • 1 large red onion, cut in 1-inch slices

  • 1 medium red bell pepper, seeded and cut in 1-inch strips

  • 1 Japanese eggplant, cut diagonally in 1-inch slices

  • 8 cherry tomatoes 1 large garlic clove, minced

  • 1 tsp. ground coriander

  • 1 tsp. ground cumin

  • 1/2 tsp. ground cinnamon

  • 1/4 tsp. hot red pepper flakes

  • 2 Tbsp. extra virgin olive oil

  • Salt and freshly ground black pepper, to taste

  • 4 pocket-style whole-wheat pita breads


  • Prepare the sauce by whisking together the yogurt, hummus and oregano in a small bowl. Season it to taste with salt and pepper and set it aside.

  • Coat a grill or a ridged grill-pan with cooking spray. Heat it until very hot.

  • Put the vegetables on skewers, one type of vegetable per skewer.

  • In a bowl whisk together the garlic, coriander, cumin, cinnamon, pepper flakes and oil for the marinade. Add the salt and pepper to taste. Pour the marinade into a flat pan or plate big enough to hold the skewered vegetables. Place the skewers in the pan, turning to coat all sides of the vegetables, using a pastry brush, if desired.

  • Grill the vegetables, turning occasionally, until tender. Check frequently. Tomatoes will cook the fastest; the other vegetables will take varying amounts of time. Remove each skewer when it is done. Slide the vegetables off the skewers and into a bowl. Cover the bowl with plastic wrap for 10 minutes, so the vegetables can release their juices and soften. Meanwhile, heat the pita bread, either on the grill for 1 minute, or in the microwave for 15 seconds, until warm and soft.

  • Tuck one-fourth of the vegetables into the pocket of each pita. Top it with a quarter of the yogurt sauce and serve.

Nutritive Information:
Per serving: 202 calories, 8 g. total fat (1 g. saturated fat), 29 g. carbohydrate, 6 g. protein, 5 g. dietary fiber, 196 mg. sodium.

Courtesy- A.I.C.R

Article of the Week

Adding "Tastants" to Food May Promote Weight Loss

Boosting the flavor of your food with calorie-free seasonings and sweeteners may help you feel fuller faster and decrease the amount you eat, according to a U.S. study that suggests this may be a new way to help people lose weight.

"Tastants" -- are substances that can stimulate the sense of taste. In a recent study which comprising of 2,436 overweight or obese people were asked to sprinkle a variety of savory or sweet crystals on their food before eating their meals. They used the salt-free savory crystals on salty foods and used the sugar-free sweet crystals on sweet or neutral-tasting foods. The participants didn't know what the flavors of the crystals were, other than salty or sweet.

The hidden flavors of the savory tastants were cheddar cheese, onion, horseradish, ranch dressing, taco, and parmesan. The flavors of the sweet tastants were cocoa, spearmint, banana, strawberry, raspberry and malt.


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