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Volume No.: 675

Date: 28th August 2014

 

New Happening

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Women who lead a sedentary lifestyle are likely to experience pronounced sarcopenia as they age. Regular resistance Training regime undertaken by the elderly has been shown to actually reverse sarcopenia by redeveloping muscle mass supplemented with increased protein intake. In one study, elderly people aged 78 to 84 who went on a RT program experienced an average increase in protein synthesis of 182 percent [source: Hasten, et al]. This week we focus on, Sarcopenia and the Importance of Resistance Training.
 
In fitness,
Namita
namita@womenfitness.net

Articles of the Week

 


Hot Fitness Tip

     

About 90% of all skin damage is due to the sun. As your time in the sun goes up, so does your risk of skin cancer. Protect skin by always wearing broad-spectrum sunblock. Look for products that contain zinc oxide, titanium dioxide, or avobenzone. Sunscreens with an SPF of 30 or higher are best. Wear wide-brimmed hats and long sleeves, and avoid the sun between 10 a.m. and 2 p.m., when rays are strongest.


Words of Inspiration

     

Dedication

Michelle Kwan, a champion ice skater who won five World Championships, nine U.S. Championships and two Olympic medals, in addition to countless other skating competitions has had long hours of practice and dedication underlining each jump, twirl and spin.

Kwan began ice skating when she was five years old, and her skill quickly became evident. By age eight, she skated several hours a day, every day of the week. Before school, after school and on weekends, she was at the ice rink. The cost of ice time and coaches quickly grew, but her parents, who had immigrated to the U.S. from Taiwan, were committed to her success. Her family sold their home and purchased a much smaller one to free up money to pay for her ice skating.

When Kwan was 13, she performed at her first U.S. National Championships. After a disappointing performance, she vowed to work even harder and improve. She did. The next year, she finished second. From there she went on to win a silver medal at the 1998 Olympics and the first of her World Championships. She followed up with a bronze medal at the 2002 Olympic Games. Kwan is the most decorated figure skater in American history. She was the sole inductee to the U.S. Figure Skating Hall of Fame and the World Figure Skating Hall of Fame classes of 2012, and in 2014 she was inducted to the Hall of Fame at the U.S. Nationals Competition.

Kwan presents one consistent quality—dedication.
 
 

 

Success Quote

   

“Dedication and passion for what you do is the key to be able to get the job done. It has to come from your heart and it's also a key to build your own dreams.”

Suzann Pettersen, golf champion




 



















Healthy Recipe

     

Grilled Pizza with Grilled Vegetables

Makes: 4 pizzas

Nutritional Information:
Per Serving

Calories: 370 Kcal, Fat: 18 .5 g, Carbohydrate: 38 g, Protein: 18 g,
Fiber: 7 g.


Ingredients:

  • 1 lb. prepared whole-wheat pizza dough

  • 4 large crimini mushrooms, stemmed, cut crosswise into 1/2-inch slices

  • 2 large plum tomatoes, halved lengthwise, seeded, and cut crosswise into thick slices

  • 1 medium orange, yellow or red bell pepper, seeded, cut into 1/2-inch strips

  • 1 medium zucchini, cut into 1/2-inch slices

  • 1/2 medium red onion, cut crosswise into thin slices

  • 2 cloves garlic, cut vertically into 4 slices
    Salt and freshly ground black pepper

  • 2 Tbsp. extra virgin olive oil, divided

  • 1˝ cups (6 oz.) shredded low-fat mozzarella cheese

  • 4 large basil leaves, cut crosswise into thin strips


Directions:

  • Divide pizza dough into thirds. Set aside one third for later use. Divide remaining thirds in half, for a total of four pieces. Gently form into balls and place in lightly oiled bowls. Cover bowls with dishtowel and let sit until dough is soft and pliable, 30 minutes to 1 hour, depending on how cold it is.

  • While dough warms up, for topping, in mixing bowl, combine mushrooms, tomatoes, peppers, zucchini, onion and garlic. Sprinkle on salt and 4-5 grinds pepper. Add 4 teaspoons of oil, and using your hands, toss until vegetables are coated with oil. Set vegetables aside for 30 minutes.

  • When pizza dough is soft, lift 1 piece and pat it into a disk. Holding disk by its edge so dough dangles down, gradually work your fingers around the edge, turning and gently stretching it into 4-inch disk. Place stretched dough on large baking sheet and repeat with remaining 3 pieces.

  • Cover dough and let rest for 10 minutes, until soft enough to repeat, stretching pieces to 7-8 inches. Neat, evenly thick rounds are nice, but do not worry if dough is irregularly shaped and thin in places. Leave dough on baking sheet, covered, while preparing grill.

  • Heat gas grill to medium-high or charcoal grill until ash on charcoal is white. Place marinated vegetables in grill basket. Grill, stirring vegetables occasionally, until crisp-tender, 7-8 minutes. Set grilled vegetables aside.

  • Turn gas grill to low or move coals all to one side of charcoal grill. Use remaining oil to brush disks of pizza dough lightly on both sides. Arrange dough on grill; for charcoal grill place pieces on side without coals. Grill 5-6 minutes, until dough is puffy on top, and bottom is golden brown with darker spots. Thin areas will be darkest. Using tongs, turn pizza crusts over. Immediately sprinkle one-quarter of cheese over each crust, leaving 1/2 inch edge.

  • Close lid and grill until bottom of crust is golden with darker spots and cheese is just melted, about 1-2 minutes. Remove grilled pizza crusts to individual plates and heap one-fourth of grilled vegetables on top of each crust. Sprinkle on basil and serve immediately.

 Source: AICR
 

 

Celebrity of the Week



J.A. Steel

 


Sarcopenia and the Importance of Resistance Training
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Sarcopenia (pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes from the Greek, for "flesh reduction." Just like osteoporosis and arthritis, "sarcopenia is a serious degenerative condition that increases ones risks for falls and makes one more vulnerable to injury."

Read more

 
 
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