Thursday January 15, 2009

Volume No.

387

 
 

When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.
--Alexander Graham Bell.

 
This Week in Health

New Happening

Depending upon your genetics, as well as your exercise routine and diet, your body shape may be quite different from those around you. Not everyone likes the body type or shape that they are born with, but there are ways to make the most of what you have. Keeping in line with Women Fitness Weightloss Focus month, this week we focus on Exercise to make the best of your body shape.

In Fitness,

Namita Nayyar

 
Hot Fitness Tip of the week

Getting ready for a contest or shedding those final pounds before heading for the beach is difficult and frustrating. Taking in caffeine supplements during your cardio-fat burning sessions may be the ticket you need for accelerated fat loss. Australian scientists found that taking six milligrams of caffeine per kilogram of body weight increased endurance time in a workout involving two hours cycling followed by a high-intensity time trial. Drinking Coca-Cola during the later phases of exercise improved endurance and increased blood fat levels-which would increase fat burning exercise. The results of the Australian study suggest that taking caffeine supplements will boost fat use and exercise capacity during the workout.

 
Words of Inspiration

Steps to Success

Envision your goal at the top of a stairway and yourself at the bottom. Now look way up at the top, and see your goal. identify the steps, all the way down to the very first one, the one that's right in front of you. That is the step you can take today. Stand up tall, focus on the top of the stairway, and take that first step. You're on your way! Now all you need to do is just keep taking those steps, one after one.

Don't waste your time waiting for the stairway to turn into an escalator that will carry you effortlessly to the top. It won't happen. You've got to take those steps yourself.

It will take some effort. Take one step at a time, and you are certain to make it.
You may occasionally slip, and you might want to sit and rest every now and then. The important thing, though, is to keep on climbing. Every moment, every day. Each step will carry you closer to the top. And on that happy day when you take the last step, give yourself a little break. Relax for a moment, and look down the stairway at how far you've come. Then take a deep breath, pat yourself on the back, and go look for the next stairway.
 

 

Learn more 

 
Healthy Recipe

Pasta Primavera

 

Serves: 5
 
Ingredients:
1 2 1/2 teaspoons cornstarch
1/4 teaspoon ground black pepper
1 1/2 cups evaporated skim milk
8 ounces angle hair, spaghetti, or fettuccine pasta
1 tablespoon garlic, crushed
1/2 cup carrots, thinly sliced
4 whole mushrooms, thinly sliced
2 cups broccoli, chopped
1 green pepper, cut into thin strips
1 onion, chopped
3/4 cup shredded non/lowfat Parmesan cheese

Direction:
Combine the cornstarch, pepper, and milk in a jar, and shake until well mixed. Cook pasta according to the package directions. Drain well and return to the pot.
Coat a skillet with nonstick cooking spray (nonfat).
Preheat over add garlic, and vegetables along with 1 tablespoon of water. Cook for 5-7 minutes, stirring occasionally.
Reduce the heat to medium, and add the pasta to the skillet. Add the milk mixture to the skillet.
Stir gently over medium heat for 2-3 minutes.
Remove the skillet from the heat, and add the Parmesan cheese.
 

Nutritional Information:
Serving size:
1 1/2 cups
Calories: 300
Fat: .5 g
Cholesterol: 10 mg
Protein: 20 g
Fiber: 3.5 g
Carbohydrates: 35 g
Sodium: 200 mg

 
Article of the Week

Exercise to make the best of your body shape

Depending upon your genetics, as well as your exercise routine and diet, your body shape may be quite different from those around you. Not everyone likes the body type or shape that they are born with, but there are ways to make the most of what you have. Here are some tips on how to identify your body type and shape as well as how to sculpt it with the best possible exercises.

There are six basic body types:

  • 8 frame or hourglass

  • A frame

  • H frame

  • V frame

  • Ruler

  • Oval/Apple

Each body frame carries weight differently and, therefore will pose different exercise challenges to the individual.

 

The 8 frame is considered the perfect body shape. It is often called the hourglass figure. For those of you lucky enough to have this naturally proportionate shape blessed with chest and hips of the same size and a waist ten inches smaller, your job is easy. You can perform any type of cardio which means you can vary your work out to keep from being bored. You should still include a regiment of resistance training at least twice weekly. Work all of the muscles of the body between the two days.

 

If you are 8 frame or an Hourglass
If you are have an hourglass figure, then you should be focusing on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body. Vary your repetitions and keep your resistance weights light so as not to build too much muscle mass. Here are some great exercises that you may want to try:

  • slow jogging

  • stationary biking (with light resistance)

  • jumping jacks

  • swimming

  • bicep curls, shoulder press, and squats


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