Muscles account for about forty percent of the resistance against the body's flexibility, while connective tissue accounts for about fifty percent. Yin yoga poses apply moderate stress to the connective tissues—the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. This week we focus on 5 Yin Yoga Asanas: Finding the Stillness Within.

In fitness,
Namita
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5 Yin Yoga Asanas: Finding the Stillness Within

The term "yin yoga" comes from the Taoist tradition. Yang relates to movement, often repetitive movement, creating heat in the body. Yin is about finding stillness and cooling the body. At a physical level, it is an effective way to open tight hips and hamstrings. On a mental and emotional level, the practice allows the body to drop down into the parasympathetic nervous system, and therefore becomes deeply healing and nourishing. Practitioners report that it is grounding, calming and revitalizing, with profound energetic and emotional effects.

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Consuming greater quantities of dietary fiber reduces the risk of developing type 2 diabetes, new research confirms. It was observed that, those with the highest total fiber intake (more than 26 g/day) had an 18% lower risk of developing diabetes compared to those with the lowest total fiber intake (less than 19g/day), after adjusting for the effect of other lifestyle and dietary factors. Cereal fiber had the strongest inverse association: those with the highest levels of cereal and vegetable fiber consumption had a 19% and 16% lower risk of developing diabetes respectively, compared with those with the lowest consumption of these types of fiber. By contrast, fruit fiber was not associated with a reduction in diabetes risk. The risk of diabetes fell by 9% for each 10g/day increase in total fiber intake, and by 25% for each 10g/day increase in cereal fiber intake. Get ready to eat more cereals & Vegetables.

Keep your Vision Strong

It is all too easy to accept the limits placed on you by other people or by random circumstances. Easy, yes, but where does that get you? Do you want your vision to be eroded by the small-mindedness of those around you? What is your purpose, anyway -- to just get along, or to make a real difference?

Respect the opinions of others, to be sure. There is much you can learn from them. Let them challenge you, support you and push you forward. Don't let them limit you. You are your own person. Only you know what you are capable of achieving. No one else has the ability to limit that, unless you let them. Sure, the negative comments and criticism can sting. Yet you must learn from them and move forward.

You are truly blessed with a magnificent, powerful, unique life. There are so many places you can go, so many wonderful things you can do. In all of history, there has never been anyone who can equal you. Keep your vision strong. Set your own limits. Set your own standards, and set them high. This is your life we're talking about. It's worth every effort you can give to it.

Asparagus with Parmesan  

Makes: 4 Serving

Nutritional Information:
Per Serving

Calories: 79 Kcal, Fat: 3 g, Carbohydrate: 9 g, Protein: 5 g, Fiber: 3 g.

Ingredients:

• 1 pound medium sized asparagus, rinsed and trimmed

• 2 tsp. canola oil

• 4 tsp. unbleached all purpose flour

• 3/4 cup fat free milk

• 1/4 tsp. onion powder

• Salt and pepper, to taste

• 2 Tbsp. Parmesan cheese

Directions:

• Steam the asparagus until just tender, about 3 to 5 minutes.

• Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly. Add onion powder, salt and pepper to taste.

• Continue to stir until thickened, about 5 to 10 minutes. Stir in the cheese. Pour hot cheese sauce over asparagus and serve immediately.

 Source: AICR