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. 375

Thursday October 23, 2008

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This Week in Health

New Happening

To lose one pound of fat in one week, you would need to cut 500 calories with diet and exercise for 7 days. If you only follow that for 5 days, then eat way over your limit for two more days, you're taking two steps forward and one step back. Check out this week's article on Top 10 Reasons why you're not Losing Weight.

Namita Nayyar, AFI

Hot Fitness Tip of the week

For most people, maintaining a desirable weight and body fat percentage can only be achieved through an integrated program of nutrition and exercise-or balancing energy intake with energy expenditure. To reduce weight and body fat requires cutting back on calories and increasing the amount of exercise. Dieting alone won't work. Even when a person's weight-control system has genetic flaws that may respond to newly available pharmaceuticals, proper nutrition and plenty of exercise is still part of the prescription for health.

Words of Inspiration


Every action you take, brings you more confidence in taking additional actions. Confidence comes from doing.


If you lack confidence, then do something about it -- literally. Do something. Take action. No matter how little confidence you may have, still there is something you can bring yourself to do, some action you can take.


Go ahead and do it. Take that first step. Keep doing it until you develop the confidence to take the next step.


Confidence is something you build with your actions. No one can give it to you or sell it to you. Your confidence must come from you. In what way is your lack of confidence holding you back? What can you do right now to begin building the confidence you need? What small action are you confident enough to take, that will put you on the road to even more confidence?


Start where you are. There is something you can do. Make the effort. Build your confidence, and it will serve you well.


Learn more 

Success Quote

"Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing."
-- Helen Keller

Healthy Recipe

Pear and Cranberry Muffins



Canola oil spray
1/2 cup unbleached all-purpose flour
1/2 cup whole-wheat pastry flour
1/2 cup plus 1 Tbsp. quick-cooking oats, divided
1/2 cup plus 1 Tbsp. firmly packed dark brown sugar, divided
3/4 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1/2 tsp. allspice
1 tsp. ground cinnamon
1/2 cup low fat milk
4 tsp. unsalted butter, melted
1 tsp. vanilla extract
1 large egg, lightly beaten
4 canned pear halves (not in syrup), drained and diced*
1/4 cup dried unsweetened cranberries
1 Tbsp. roasted pumpkin seeds
1 Tbsp. roasted sunflower seeds


Preheat oven to 400 degrees. Line muffin tin with eight 2-inch cups with paper liners and coat them with cooking spray. Set aside.

In mixing bowl, whisk together flours, 1/2 cup oats, 1/2 cup sugar, baking powder, baking soda, salt, allspice and cinnamon. In another bowl, combine the milk, butter, vanilla and egg. Pour wet ingredients into dry, mixing just until combined. Stir in the pears and cranberries. Divide batter among muffin cups.

In blender, chop pumpkin and sunflower seeds with remaining oats and sugar until it turns into a fine crumbly topping-like mixture. Sprinkle topping generously over the muffins.

Bake for 15 minutes, or until muffins are golden brown and a straw inserted in center comes out clean. Cool 5 minutes in pan, unmold, and serve muffins warm.

* May substitute 2 fresh pears, but make sure pears are very ripe.

Makes: 8 muffins.

Nutrition Information:

Per serving: 200 calories, 4.5 g total fat (1.5 g saturated fat), 37 g carbohydrate, 5 g protein, 3 g dietary fiber, 200 mg sodium.

Courtsey: AICR

Article of the Week

Top 10 Reasons why you're not Losing Weight


Women constantly complain that they are not losing weight in-spite of following a regular diet and exercise routine. WF team has put together top ten possible reasons why you are not losing weight. Check them out:

1. You might not be exercising enough
You have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

For weight loss, you'll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising.

In addition to your cardio workouts, you need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can complete the desired number of reps. For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don't lift enough weight to really challenge their muscles.

2. You're not getting enough sleep
Lack of sleep can contribute to weight gain, though experts aren't exactly sure why. Women who sleep 5 hours a night were more likely to gain weight than women who slept 7 hours a night.

The reasons? Some studies have shown that losing sleep could affect metabolism by making you feel hungry, even if you're not. Sleep deprivation may affect the secretion of cortisol, one of the hormones that regulates appetite. There's also a theory that we move around less when we don't get enough sleep, which means we burn less calories.

Getting enough sleep is crucial if you're trying to lose weight, not just because of how it affects you physically, but mentally as well. Sleep deprivation makes you cranky, confused and can even make you feel depressed or angry. Make sleep a priority by trying to get to bed at the same time each night, shooting for about 8 hours, if you can manage it.


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