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July 28 2016

 
 

 

Vitamin D is a star nutrient, as different researches link it to numerous health benefits. Studies suggest vitamin D may go beyond its well-established role in bone health and reduce the risk of cancer, heart disease, stroke, diabetes, autoimmune diseases, and more. This week check out, New Guidelines on Vitamin D, Released.

In fitness,
Namita
namita@womenfitness.net

 

 
   

New Guidelines On Vitamin D, Released

In a change to previous advice, SACN is now recommending: a reference nutrient intake (RNI) of 10 micrograms of vitamin D per day, throughout the year, for everyone in the general population aged 4 years and older Read More

 

The harder you work, the harder it is to surrender.

Vince Lombardi

Whenever there is resistance and you work your muscles to exhaustion, such as when you can't do just one more pushup, you're building muscle. For a variety of reasons, it's not easy to build muscle, especially with age. First, muscle mass declines as you age, starting in your 30s. An average person will lose 5 to 7 pounds of muscle between ages 35 and 50 due to disuse. For every pound of muscle lost, you lose the capacity to burn 35 to 50 calories per day. That means, if you've lost 7 pounds of muscle by the age of 50, at 50 calories per muscle, that's 350 calories you need to avoid every day just to prevent weight gain, let alone lose weight. Building muscle as you age, eating the right kinds of foods to make that happen and to minimize muscle loss as you lose weight is essential to staying lean.

 

Clare Taubman (Hendy): WBFF Pro Figure Athlete Reveals Her Fitness Secrets

 

Never Surrender   

 

Here is a now-retired, 15-year veteran astronaut, who has something to share.

Why significant?

"The answer, along with my story, is simple. I applied with NASA to become an astronaut 15 times. That's right, 15 times. Once per year, for 15 years, I dutifully submitted all of my application information to the governmental monolith I revered, only to be rejected by a few choice words on a small, white, NASA-addressed postcard. Kicked to the curb 14 of those 15 years, I was finally selected in 1998. I felt like the epitome of "never give up, never surrender."
  

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No-Bake Watermelon Cake 

 

Makes:   10 servings.

Ingredients:

  • 1/3 cup whipping cream

  • 12 oz. non-fat plain Greek yogurt

  • 2 Tbsp. reduced-fat cream cheese

  • 2 Tbsp. granulated sugar

  • 1 tsp. lemon juice

  • 1 medium seedless watermelon, well-chilled

  • Blackberries, kiwi slices, red raspberries, for garnish

 

Direction:

  • Pour whipping cream in small mixing bowl and chill in refrigerator for about 10 to 20 minutes. (Cream is easier to whip when cold.) Meanwhile, in medium mixing bowl, mix together yogurt and cream cheese.

  • When cream is chilled, add sugar to cream and whip with whisk or electric mixer until moderately stiff peaks form. (Be careful not to overbeat, as too much whipping will turn cream to butter.) Add whipped cream and lemon juice to yogurt/cheese mixture. Chill.

  • Slice off both ends to make a flat top and bottom on your melon. Set melon on one flat end and carve rind off sides to make a round, cake-shaped melon.

  • Place melon cake on serving plate and frost top and sides with chilled icing. Decorate with fruit on top and around the bottom. Keep well chilled until serving.

 

Nutritive Information

Per Serving :
150 calories, 4 g fat (2 g saturated fat), 26 g carbohydrate, 5 g protein, 30 mg sodium, 1 g fiber.

 

Courtesy: AICR

 

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