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

Thursday November 13, 2008

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This Week in Health

New Happening

Insomnia is one of the most common health complaints, afflicting people of all ages and backgrounds. Difficulty in falling or staying asleep can hinder all aspects of an individualís life. If you suffer from insomnia, whether often or occasionally, Yoga can help. Keeping this in mind, this week we focus on Yoga for Managing Insomnia.

 
Hot Fitness Tip of the week

Not sleeping enough seems to be associated with metabolic changes that can lead to overeating and obesity. Sleeping too little can also contribute to weight gain by putting undue stress on the body. The body sees sleep deprivation as a state of stress; cortisol is the stress hormone. Cortisol causes, in turn, the release of insulin and insulin is a storage hormone that promotes fat storage.

On the other hand, people who exercise spend more time in deep sleep rather than in light sleep; this has been measured. Sleep is a sign of a balanced lifestyle, including exercise and diet.

And it's important to sleep a sufficient amount as a part of a balanced lifestyle that would promote good health.

 
Words of Inspiration

Be master of Your destiny

When Jim Valvano was 17 years old he took out a simple white index card and wrote down all of his professional aspirations. He would play basketball in high school and college, become an assistant basketball coach, then a head coach, achieve a victory in Madison Square Garden, and finally cut down the nets after winning a National Championship. Jim's ability to see his place in the world with such clarity was truly a gift. This simple card, coupled with a strong belief that he could control his fate, would guide the next ten years of his life.

At the age of 36, Jim could take out his tattered index card and cross out every single dream. He was indeed the master of his destiny. Along the way, he adopted a personal philosophy for living that enabled an ordinary man to accomplish the extraordinary. Jim believed that enthusiasm for life, dreaming big, and working hard were the elements that allowed him to be successful. There is no doubt that Jim's tenacity, passion, and vision played key roles in his rise to the top. However, listen to any individual recount a personal memory of Jim and nothing from the above list of accomplishments would be mentioned. Instead, you would hear of the qualities that made Jim Valvano unforgettable.

 

Learn more 

 
Success Quote

"It is the paradox of life that the way to miss pleasure is to seek it first. The very first condition of lasting happiness is that a life should be full of purpose, aiming at something outside self." --Hugo Black

 
Healthy Recipe

CARAMEL FUDGE CAKE
 
Serves: 4
 
Ingredients:

  • 9 ounces Chocolate cake mix

  • 7 ounces Caramel

  • 1/4 cup Margarine

  • 7 fluid ounces Milk condensed, sweetened

  • 1/2 cup Pecans

Direction:

  • Preheat oven to 350 degrees F. Prepare cake mix as package directs. Pour 2 cups batter into greased 13x9-inch pan; bake 15 minutes.

  • Meanwhile, in a heavy saucepan, over low heat, melt caramels and margarine with sweetened condensed milk, stirring until smooth.

  • Spread evenly over cake; spread remaining cake batter over caramel mixture. Top with coarsely chopped nuts.

  • Return to oven; bake 30 to 35 minutes longer or until cake springs back when lightly touched. Cool. Garnish as desired.

Nutritional Information: (per serving)

  • Calories: 579.66cal

  • Protein: 7.48g

  • Fat: 24.92g

  • Cholesterol: 21.00mg

  • Fiber: 0.95g

  • Vitamin A: 154.60RE

  • Vitamin C: 2.76mg

 
Article of the Week

Yoga for Managing Insomnia

Insomnia is a huge problem in this fast-paced, sugar and caffeine addicted country. But if we can first identify the habits we have that contribute to our sleeplessness and slowly change them, and at the same time add more relaxation and deep breathing to our pre-sleep routine, we will sleep better.

Insomnia is one of the most common health complaints, afflicting people of all ages and backgrounds. Difficulty in falling or staying asleep can hinder all aspects of an individualís life. People with sleep problems often experience irritability, tension, helplessness, and depression as well. Unchecked, insomnia can become a debilitating and self-perpetuating cycle. While there are many causes of sleeplessness, anxiety, over work or personal problems is often a strong factor.

If you suffer from insomnia, whether often or occasionally, Yoga can help. Through relaxing physical exercise, breathing techniques and complete relaxation, you can promote more regular and restful sleeping patterns without resorting to sleep-inducing drugs. Such drugs interfere with your bodyís natural sleep cycle and can create psychological dependence and undesirable side effects

Before going to bed, you can do a few gentle stretches to relieve tension and help you relax. Happy baby (Ananda Balasana) is a good choice because it releases the lower back and hips, leaving you feeling looser and more relaxed. Goddess pose (Supta Baddha Konasana), which opens the groins, is another option. You can do both these poses while lying in bed.

 

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