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Volume No. 329

Thursday July 09, 2009

   

   

 
 
 

An adequate supply of red blood cells is essential to physical activity and overall well-being. A low red blood cell count means less oxygen is being delivered to performing muscles. Because oxygen is essential to burn the calories used by muscles in aerobic exercise, this can have a direct effect on your ability to perform. To learn more check out this week's article on Anemia and Exercise Performance.

 

Enjoy good health,
Namita Nayyar, AFI

 
 
 
 

As the temperature and humidity rise, outdoor exercise can potentially be hazardous.  Women should shift their exercise time to periods of the day when the sun is not at its peak, such as early morning or evening. Try loose clothing, along with a protective hat or sunscreen. Also, pay close attention to the body's heat-related warning signs. Watch out for increased fatigue, dizziness, headaches and cramps, and if you notice you're starting to become thirsty, that's usually a delayed response, so you really need to make sure you hydrate yourself.

 
 

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Admit defeat and enjoy success     

 

Most likely, you have a perfectly legitimate reason for not taking action. You haven't been able to get out and exercise because the weather has been so bad. You can't get any work done on your marketing plan because the phone keeps ringing.

So go ahead and give up. Admit defeat. The weather is not going to improve any time soon. And the phone calls just keep coming. The obstacles that prevent you from taking action are not going away. Admit defeat. And then find a way to take action anyway.

Rather than fighting against something that you cannot change, look for ways to adapt. As long as you're fighting against it, you get a great excuse. But excuses won't help you accomplish anything. So give up the fight, give up the excuse. Go ahead and do what needs to be done. Admit defeat, get it behind you, and then take the actions that will bring you 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

 
 
 

 

"There is no fate that plans men's lives. Whatever comes to us, good or bad, is usually the result of our own action or lack of action."
--Herbert N. Casson.

 

 
 

 

Herb Pasta  

Serves: 8

 

Ingredients:

  • 1 pound linguine

  • 1-1/2 tablespoons olive oil

  • 1 cup seasoned breadcrumbs

  • 2 garlic cloves, minced

  • 1-2/3 cups vegetable stock

  • 2 cups fresh parsley, chopped

  • /3 cup non/lowfat Parmesan cheese, grated
     

Directions:

  • Cook pasta according to package directions. Drain and set aside, reserving 1/4 cup of the cooking liquid.

  • Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add breadcrumbs and saut� 2 minutes stirring constantly until golden. Set aside.

  • Heat 1/2 tablespoon oil and garlic in same skillet over medium heat and saut� for 30 seconds. Add vegetable stock and bring to a boil. Simmer 2 minutes.

  • Add pasta, reserved cooking liquid, and remaining ingredients (minus breadcrumbs) to stock mixture. Toss until mixture is heated and pasta is coated.

  • Sprinkle pasta with breadcrumbs and serve.

Nutritional Information:

Serving Size: 1 cup
Calories: 295
Fat: 3 g
Cholesterol: 6 mg
Protein: 11 g
Carbohydrates: 45 g
Fiber: 4 g
Sodium: 140 mg


 

 

 

Anemia and Exercise Performance


A drop in athletic performance or a general feeling of fatigue may indicate you are suffering from anemia, a condition in which the production and amount of your red blood cells is below normal. Red blood cells which carry oxygen from the lungs to muscle tissues and organs are synthesized in the bone marrow. Each cell lives for about 120 days in the circulation.

A decrease in any of hemogram values (Ht, Hg, Hem) is called anemia. They can be altered by the plasmatic volumes. Difference between women and men values are due to androgen hormones.

An adequate supply of these red blood cells is essential to physical activity and overall well-being. A low red blood cell count means less oxygen is being delivered to performing muscles. Because oxygen is essential to burn the calories used by muscles in aerobic exercise, this can have a direct effect on your ability to perform.

A molecule of iron is needed to make part of a protein called "hemoglobin" in the red blood cells. Hemoglobin is the essential protein that carries oxygen in the red blood cell. Without adequate iron, your body is unable to make new red blood cells, resulting in iron-deficiency anemia, sometimes called "tired blood." It is the most common type of anemia.
 

Click here, to read the complete article on Anemia and Exercise Performance.


More Articles:

Each year, World AIDS Day highlights the ways in which different groups of people are affected by HIV and AIDS. This year's theme, "Stop AIDS. Keep the Promise," focuses not only on AIDS awareness, but on fulfilling commitments to prevention, treatment, research and awareness. This year the world saw nearly five million new cases of HIV diagnosed and approximately three million deaths from AIDS-related illnesses. 1st December is World AIDS DAY, to read more go here http://www.womenfitness.net/aids_day.htm


Homocysteine is an amino acid in the blood. It appears to be a nerve and vessel toxin, promoting mortality, cardiovascular disease (CVD), stroke, Alzheimer's Disease, birth defects, recurrent pregnancy loss, and eye disorders. Read more about Elevated Homocysteine harmful for eyes at http://www.womenfitness.net/beauty/ eye/elevated_homocysteine.htm


Trying to gain muscle and lose fat at the same time is impossible. It just can't be done. This is why most women who are trying to do both at the same time see no results and give up. You have to do gaining muscle and losing fat in phases. Read more about The "Cutting Phase" in Body Building at http://www.womenfitness.net/ cutting_bodybuilding.htm


Anemia is the condition of having less than the normal number of red blood cells or less than the normal quantity of hemoglobin in the blood. The oxygen-carrying capacity of the blood is, therefore, decreased. People with anemia can feel tired, fatigue easily, appear pale, develop palpitations, and become short of breath. Read more about Anemia Awareness Month at http://www.womenfitness.net/anemia.htm

 

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