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According to a recent
research finding choosing foods that are low in
calorie density help in losing weight, without the
restrictive messages of other weight loss diets.
This week we focus on Calorie Density: key to
losing weight.
Enjoy good health,
Namita Nayyar, AFI |
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Stretch ONLY to the Point
of Tension
Stretching is NOT an activity that was meant to be painful, it should be
pleasurable, relaxing and very beneficial. Although many people believe that to
get the most from their stretching they need to be in constant pain. This is one
of the greatest mistakes you can make when stretching. Let me explain why.
When the muscles and tendons are stretched to the point of pain, the body
employs a defense mechanism called the stretch reflex . This is the body's
safety measure to prevent serious damage occurring to the muscles and tendons.
The stretch reflex protects the muscles and tendons by contracting them, thereby
preventing them from being stretched.
So to avoid the stretch reflex, avoid pain. Never push yourself beyond what is
comfortable. Only stretch to the point where you can feel tension in your
muscles. This way, you'll avoid injury and get the maximum benefits from your
stretching. |
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Reluctance in effort
If you are reluctant in your efforts, the results
will come with the same reluctance. Anything that is attempted grudgingly
has only a slight chance at best of succeeding and a major reason for dropout.
Your reluctance is telling you something. When you are unenthusiastic about
taking action, it means that you're really not committed to being or having
whatever that action will bring.
You may say every day that your goal is to lose 3%
bodyfat in the next six months. You may even have put it down on paper. But if
you don't enthusiastically make the effort, day after day, to reach that goal,
it is not truly your goal. You don't really want it.
There is never any lack of ambition when the
objective is compelling enough. Stop following goals you're reluctant to pursue.
Find ones that will keep you awake at night with excitement. There is
something youreally, truly desire. Let go of what the world expects out of you.
Touch your very own yearning. Allow it to fill you with ambition, and
eagerly go for it . 100% commitment towards your goal will undoubtedly
bring you 100% success.
Note: WF Members receive motivation like
this in their e-mail box every Monday morning! Those of you looking for added
motivation, can go ahead to download Free motivational Wallpaper Changer at
http://www.womenfitness.net/downloads.htm
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"Do not let your fire go
out, spark by irreplaceable spark, in the hopeless
swamps of the approximate, the not-quite, the not-yet,
the not-at-all. Do not let the hero in your soul perish,
in lonely frustration for the life you deserved, but
have never been able to reach. Check your road and the
nature of your battle.
The world you desired can be won. It exists, it is real,
it is possible, it is yours. "
--
Ayn
Rand |
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Banana Maple and Lime
Pancakes
Serves: 4
Ingredients:
115 g/ 40z/ cup plain flour
1 egg white
1 cup skimmed milk
sunflower oil for frying
For the filling
4 bananas, sliced
3 tbsp maple syrup or golden syrup
2 tbsp lime juice
strips of lime rind to decorate
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Direction:
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Beat together the flour, egg white, milk and
water until smooth and bubbly. Chill until needed.
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Heat a small amount of oil in a non stick
frying pan and pour in enough batter just to coat the base. Swirl it around
the pan to coat evenly.
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Cook until golden then toss or turn and cook
the other side. Place on a plate cover with foil and keep hot while making
the remaining pancakes.
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To make the filling place the bananas syrup
and lime juice in a pan and simmer gently for 1 minute. Spoon into the
pancakes and fold into quarters. Sprinkle with shreds of lime rind to
decorate. Serve hot with yogurt or low fat fromage frais.
Nutritional Information: (per portion)
Energy: 282kcals /1185kj
Fat: 2.79g
Saturated fat: 0.47g
Cholesterol: 1.25mg
Fibre: 2.12g |
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Calorie Density: key to losing
weight
A year-long clinical trial by Penn
State researchers shows that diets focusing on foods that are low in calorie
density can promote healthy weight loss while helping people to control hunger.
The calorie density (or energy density) of a food is a measurement of the
average calories per weight (gram or ounce) of that food. Foods that are high in
water and low in fat � such as fruits, vegetables, soup, lean meat, and low-fat
dairy products � are low in calorie density and provide few calories per bite.
Such foods include vegetables, fruits, and whole grains. Combining these foods
with high calorie-density foods such as pasta or meat can lower the overall
calorie density of a meal thus making it healthier.
The biggest factor in determining calorie density is the water content of a
food. Water increases volume of a food without adding calories. The calorie
density of foods influences your hunger, satiety and food intake. By eating
foods with lower calorie density, you will feel full - but have eaten fewer
calories.
According to a recent research finding choosing foods that are low in calorie
density help in losing weight, without the restrictive messages of other weight
loss diets
The researchers compared the effects of two diets � one reduced in fat, the
other high in water-rich foods as well as reduced in fat � in 71 obese women
aged 22 to 60. The participants were taught by dietitians to make appropriate
food choices for a diet low in calorie density, but unlike most diets, they were
not assigned daily limits for calories.
Click here, to
read the complete article on
Calorie Density: key to
losing weight.
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