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Volume No.: 657

Date: 24th April 2014

 

New Happening

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Eating at irregular time -- say the middle of the night when the body wants to sleep -- influences body weight. Limiting late-night meals and snacks may be an effective weight management strategy for some because it can help control the overall calorie intake. To learn more check out this week's article, Meal Timing: a Contributing Factor in Obesity Epidemic.

 In Fitness,
Namita
namita@womenfitness.net


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Hot Fitness Tip

     

When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.  
  


Words of Inspiration

     

Time to Take Action

The best time to take action toward a dream is yesterday; the worst is tomorrow; the best compromise is today.

Manage your time according to your priorities. Be realistic, not perfectionist with your time management. Schedule time to take care of yourself and manage your stress. Self-care is important and if you donít make it a priority, no one else will.

Schedule in daily relaxation time and activities that you enjoy doing such as volunteering, hiking, dancing, going to sporting events, or spending time with friends.
 

 


Success Quote

   

"Live your truth. Express your love. Share your enthusiasm. Take action towards your dreams. Walk your talk. Dance and sing to your music. Embrace your blessings. Make today worth remembering."

Steve Maraboli, Unapologetically You: Reflections on Life and the Human Experience




 



















Healthy Recipe

     

Roasted Vegetable Lasagna

Makes: 12 servings

Nutritional Information:
Per Serving

Calories: 360 Kcal, Fat: 11 g, Carbohydrate: 23 g, Protein: 11 g, Fiber: 310 g.


Ingredients:

  • 2 eggs

  • 1/2 cup grated Parmesan cheese

  • 1/2 tsp. ground nutmeg

  • 1/2 tsp. garlic powder

  • 4 cups low-sodium tomato sauce

  • 3 cups low fat mozzarella cheese

  • 2 eggplants (about 3 lbs.), quartered lengthwise

  • 6 medium zucchini (about 3 lbs.)

  • Canola oil cooking spray
    1 lb. whole-wheat lasagna noodles

  • 15 oz. low fat ricotta or low fat cottage cheese (or a combination of both)


Directions:

  • Preheat the oven to 450 degrees. Grease a 13x9x2-inch baking pan, set aside.

  • Slice the eggplant and zucchini in 1/2-inch slices. Layer on two baking sheets and coat both sides of the vegetables with cooling spray. Roast for 20 minutes. Toss the vegetables and continue to roast until well browned and soft, about 20 minutes more. Transfer vegetables to a large bowl.

  • Reduce the oven temperature to 375 degrees.

  • Cook the lasagna noodles according to package directions. Separate the noodles and let them cool slightly.

  • Meanwhile, in a medium bowl, mix together the ricotta and/or cottage cheeses, eggs, Parmesan, nutmeg and garlic powder.

  • To assemble: spread a thin layer of sauce over the bottom of the prepared pan. Cover with a layer of pasta (noodle strips slightly overlapping). Spread with one-third of the ricotta mixture. Sprinkle one-quarter of the mozzarella over the ricotta. Spoon one-third of the roasted vegetables on top. Top with 1/2 cup of tomato sauce and continue the assembly as directed until you have 4 layers of pasta and 3 layers of filling. Spread the remaining sauce on top and sprinkle with the remaining mozzarella cheese.

  • Cover the pan with aluminum foil and bake for 30 minutes. Uncover and continue to bake until golden and bubbly, about 15 minutes more. Let stand for 15 minutes before serving.

 Source: AICR

 


Meal Timing: a Contributing Factor in Obesity Epidemic
| |


Eat less, exercise more. Now there is new evidence to support adding another "must" to the weight-loss mantra: eat at the right time of day.

A Northwestern University study has found that eating at irregular times -- the equivalent of the middle of the night for humans, when the body wants to sleep -- influences weight gain.

Read more

 
 
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