Women Fitness E-Mag can also be viewed at http://www.womenfitness.net/emag_current.htm

Volume No. 309

Thursday July 09, 2009

   

   

 
 
 

Each living cell of the body requires energy to survive. Losing muscle mass or possessing low muscle composition causes fat-burning fires to die down much more rapidly, compared with getting older or losing fitness. Just as too little body fat can cause physiological complications, too much body fat is also harmful. This week we focus on Body fat and Woman.

 

Enjoy good health,
Namita Nayyar, AFI

 
 
 
 

Breathe Slowly & Easily While Stretching


Many people unconsciously hold their breath while stretching. This causes tension in your muscles, which in turn makes it very difficult to stretch. To avoid this, remember to breathe slowly and easily during your stretching. This promotes blood flow and increases the delivery of oxygen and nutrients to your muscles. Breathing slowly and easily also helps to relax your muscles, which makes stretching easier and more beneficial. This will ensure that your stretching is safe, and that you gain the greatest possible benefits.

 
 
 

 

What Makes You Tick?

 

Many People - especially when nearing their goal - professional, martial or weight-loss tend to lose the initial excitement -- and look for solutions for this lost passion outside of themselves.

Passion, doesn't exist as a distinct thing in the outside world. It is a quality of experience that is created by an individual. People who live their lives with positive intensity -- give their full attention to whatever it is that they're engaged in and find meaning and delight in their daily activities and relationships -- have found passion.

Novelty is exciting and important. It shouldn't be confused, though, with true passion. If you're committed to a long-term goal then, find ways to reinvest your energy into improving the path rather than seeking new stimulation or solutions.

 

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

 
 
 

 

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might as well put that passing time to the best possible use". 
--
 Earl Nightingale

 

 
 

 

Strawberry Apple Tart

 

Serves: 4

 

Ingredients:

  • 1.50 g cup self raising flour

  • 50g cup rolled oats

  • 50 g tbsp sunflower margarine

  • 2 medium brambly cooking apples (about 1 lb weight)

  • 200g strawberries halved

  • 50g caster sugar

  • 1.5 ml corn flour

Direction:

  • Preheat the oven to 2000C. Mix together the flour and oats in a large bowl and rub in the margarine evenly. Stir in just enough cold water to bind the mixture to a firm dough. Knead lightly until smooth.

  • Roll out the pastry and line a 23 cm loose based flat tin. Trim the edges, prick the base and line with greaseproof paper and baking beans. Roll out the pastry trimmings and stamp out heart shapes using a cutter.

  • Bake the pastry case for 10 minutes, remove paper and beans and bake for 10-15 minutes or until golden brown. Bake the hearts until golden.

  • Peel core and slice the apples. Place in a pan with the strawberries, sugar and cornflour. Cover and cook gently stirring until the fruits is just tender. Spoon into the pastry case and decorate with pastry hearts.

Nutritional Information: (per portion)

Energy 382kcals
Fat 11.93g
Saturated fat 2.18 g
Cholesterol 0.88 mg
Fibre 4.37 g

 

 

Body Fat and Women


Women tend to have more body fat than men�about five percent more. By nature, a woman's body is developed to protect her and a potential fetus. As a result, women have more enzymes for storing fat and fewer enzymes for burning fat. Additionally, the estrogen women have activates fat storing enzymes and causes them to multiply.

The minimum percent bodyfat considered safe for good health is 12% for females. The average adult body fat is closer to 22%-25% for women. Athletes tend to be at low end of this scale due to the increased lean weight (muscle mass) of top athletes. While low levels of bodyfat seem to be related to improved performance, body composition alone is not a great predictor of sports success. A linebacker needs to have enough body mass (lean and fat weight) to generate high forces and avoid injury. Bodyfat among elite athletes vary largely by sport. There is little evidence benefit when women drop under 14% bodyfat. Women athletes who lose too much fat risk injury, decreased performance and health issues.

Just as too little body fat can cause physiological complications, too much body fat is also harmful. For women over 32% fat, there is a dramatic correlation with illness and disease. Obesity has become a serious health threat for women at every stage of life.


Click here, to read the complete article on
Body Fat and Women.


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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. Read more about Calorie Density: key to losing weight at http://www.womenfitness.net/calorie_density.htm

 

Interval training is simply alternating bursts of intense activity with intervals of lighter activity. Interval training works both the aerobic and the anaerobic system. During the high intensity effort the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Read more about Interval training: a good way to cross train at http://www.womenfitness.net/interval_training.htm

 

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