Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Volume No. 359

Thursday July 03, 2008

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This Week in Health
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To boost your sporting performance, you need glucose. The body makes glucose from starches and sugars in carbohydrates, including bread, potatoes and rice and stores it in the muscles and liver as glycogen. Check out this week's article on, Eating for high energy.

Namita Nayyar, AFI

 
Hot Fitness Tip of the week

Sucking, tucking, lifting and snipping... plastic surgery is not a substitute for exercise or a healthy diet. Taking the easy way out may be tempting but without changing unhealthy habits you'll quickly be back where you started. The best way to reach your health and fitness goals and maintain your success is by making healthy lifestyle changes that you can live with forever.

 
Words of Inspiration

What You Feed, Grows

As you go about your daily chores and the anger comes and goes, Try not to feed that anger. For, what you feed grows.

I've often heard it said that what man reaps he sows. So, be careful of rotten seeds. For, what you feed grows.

Choose all your thoughts wisely. For, no matter what, God knows. Thoughts plant a seed in your heart and what you feed grows.
 

Learn more 

 
Success Quote

"One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular."
- Anthony Robbins

 
Healthy Recipe

Spring Barley

Makes: 8 servings, 1/2 cup per serving.

Ingredients:
Canola oil spray
3/4 cup chopped onions
1 fennel bulb, chopped (about 1 1/2 cups)
1/2 Tbsp. canola oil
1-3 cloves garlic (or to taste), finely chopped yellow bell pepper (about 1 small pepper)
1 cup pearl barley 1 tsp. dried thyme
1 tsp. dried marjoram
4-5 cups fat-free, reduced-sodium chicken broth
Salt and freshly ground black pepper, to taste
1 cup spinach leaves, torn into pieces
1/4 cup grated Parmesan cheese
2 Tbsp. finely chopped fresh basil

Direction:
Generously coat a large heavy pot with oil spray and place it over medium-high heat. Add the onions and the fennel and sauté until they are tender, about 5 to 10 minutes. Add the oil and heat until it is hot. Add the garlic and bell peppers and sauté lightly for 1 to 2 minutes. Stir in the barley, thyme, marjoram, broth and salt and pepper to taste. Bring it to a boil and immediately reduce the heat to low. Simmer, uncovered, until the liquid is almost absorbed, stirring occasionally, about 40 to 50 minutes or until the barley is tender.

When the barley is cooked, remove it from the heat. Add the spinach, cheese and basil. Stir to blend and adjust the seasonings with salt and pepper to taste. Serve immediately.

Nutritive Information:
Per serving: 145 calories, 4 g. total fat (less than 1 g. saturated fat), 24 g. carbohydrate, 5 g. protein, 5 g. dietary fiber, 322 mg. sodium.
Courtesy- A.I.C.R
 

 
Article of the Week

Eating for high energy

The more you exercise, the more you need to eat a balanced diet. The nutritional rules still apply, but with an added carbohydrate intake. The combination of healthy food and physical exertion combats stress, encourages tissue repair, rebalances hormones and releases endorphins and encephalins. Mood and outlook should improve markedly.

To boost your sporting performance, you need glucose. The body makes glucose from starches and sugars in carbohydrates, including bread, potatoes and rice and stores it in the muscles and liver as glycogen. Like everyone else, sportspeople need protein, obtained mostly from pulses, poultry, red meat, fish, cheese, eggs and seeds, and vitamins, minerals and essential fatty acids. Sufficient fluids, particularly in advance of sport, are vital. You should also drink water during (if possible) and after exercise to replenish fluids.

 

If strenuous exercise and physical fitness are an integral part of your life, you need to think long term and consistently stick to a well-balanced but varied intake of food. Most athletes have a large and nutritious breakfast, especially on the day of an event, and eat a diet permanently rich in complex carbohydrates.

 

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