Thursday December 17, 2008

Volume No.

383

 
This Week in Health

New Happening

Now is the time to evaluate your 2008 season. Look at your training and determine what worked and what didn’t. Key weight loss strategies include eating much less fat, keeping a food journal, taking 10,000 steps per day, and finding a support system that will help you stay focused. To learn more, check out this week's article on Striking Weight loss in 2009.

 

Hot Fitness Tip of the week

Beat overeating during the holidays, by choosing smaller portions and wait 20 minutes before deciding whether you really want seconds. More often than not you'll no longer want to top up your plate, as the sensation of fullness will have had time to work its way up to your brain. Besides, accept your limited time availability and simply reduce the frequency and/or duration of your exercise. It's much better to cut your fitness time in half than to completely eliminate it. In this way, you'll find a balance between staying fit and also enjoying the fun of the season.

 
Words of Inspiration

A little bit more

 

Today is an excellent day for small, incremental improvements. Whatever is working for you, find a way to improve it just a little. There's no need to make a huge, momentous change, just a small one, something you can do right now.

Small improvements can add up over time into big accomplishments. Look around you. Consider the work you do each day. Think about how you could do it just a little bit better.

In a marathon race, each stride taken by the winner is just a little bit longer and a little bit faster than each stride taken by the 100th place finisher. Yet over the course of the race, that small difference adds up in a big way.

Do just a little bit more today, and tomorrow too, and each day after
that. Anyone can make just a small improvement, and that can make a big, big difference.
 

 

Learn more 

 

Success Quote

"You will find the key to success under the alarm clock."- Benjamin Franklin

 
Healthy Recipe

Berry Pudding Cake

 

Serves: 8 servings

 

Ingredients:

  • 1-1/2 cups blueberries

  • 1-1/2 cups raspberries

  • 1-cup flour

  • 1-teaspoon baking powder

  • 1/4-teaspoon salt

  • 1-1/2 cups sugar

  • 1/2-cup skim milk

  • 3 tablespoons non/lowfat margarine, melted

  • 1-teaspoon vanilla extract

  • 1-tablespoon cornstarch

  • 1-cup boiling water

Direction:

  • Place fruit in the bottom of a 9-inch square baking dish coated with nonstick cooking spray (nonfat).

  • Combine the next three ingredients and half the sugar in a mixing bowl. Add milk, butter and vanilla and beat with an electric mixer until smooth. Pour batter over fruit.

  • Mix remaining sugar and cornstarch in a bowl and sprinkle over batter.

  • Pour boiling water over mixture. Bake at 350 degrees F for 45 minutes.

Nutritional Information: Serving Size: 1/8 of dish

  • Calories 270

  • Fat 5 g

  • Cholesterol: 10 mg

  • Protein 5.5 g

  • Carbohydrates 45 g

  • Fiber 2.5 g

  • Sodium 70 mg

 

Article of the Week

Striking Weight loss in 2009

 

A New Year's resolution is a great way to get motivated to start losing weight, but the key is finding a sensible program that will greatly increase your chances of reaching that challenging goal. Key weight loss strategies include eating much less fat, keeping a food journal, taking 10,000 steps per day, and finding a support system that will help you stay focused.

 

Now is the time to evaluate your 2008 season. Look at your training and determine what worked and what didn’t. Having a training log will help you see your fitness progression throughout the year. Do you need to improve your speed, endurance, strength, mental focus, recovery, weight loss, upper body and core strength, nutrition, hydration, flexibility, and race preparation? It is helpful to evaluate areas of your personal and professional life, because problems there will be a detriment to your training and racing. Evaluate your past years and make 2009 your best ever.

 

While "Health and Fitness" resolutions are expected to decline in 2009, it is still the most popular category. The number one resolution, "To Lose Weight," remains unchanged in popularity year after year. Most people who indicate that they would like to lose weight are only seeking to lose about 10 pounds.
 


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