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As women
age, fat is more likely to build around the midsection,
rather than the hips and thighs. Too much belly fat can
increase your risk for heart disease, diabetes, and
cancer. Fortunately, there are simple ways to fight
belly fat. Besides, there's a growing body of research
showing that the fastest way to burn off the fat from
your belly is with a combination of weight-training and
aerobic exercise. To learn more check out this week's on
Belly Fat linked to early death- How to fight it. |
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Keep your weight training short and sweet. Training Workouts do not need to be
long to be effective, in fact, if they are too long, they are
counter-productive. The goal of weight training is to go into the gym and
stimulate muscle growth, not to annihilate the muscles. By stimulating them with
progressive overload, you are forcing them to respond and adapt to this
progressive overload. Anything more is futile over training. Try to complete
your workout in less than 45 minutes. This short time period will ensure you do
not over do it, it will ensure intensity. It's much easier to focus for 30-45
minutes than it is an hour. The growth-assisting hormones secreted in your body
actually peak after about 30 minutes of weight training and then begin to
decline rapidly. So try to keep it quick and intense. No total body workout.
Choose one or two muscle groups, train them well, and leave under 45 minutes.
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What's Important to You?
If someone asked you to name the most important things in your life, what would
you list --your family, your faith, your health, your special friend, your
integrity, your career? It is a question that very rarely gets asked of us by
other people.
Yet, every day life asks that question. And every day we answer. The answer is
not in words, but in action. The actions you take on a daily basis speak louder
than any claims you might make as to the most important things in your life. The
way you spend your time, the things to which you give your attention, and the
areas to which you commit your resources, present a clear and undeniable picture
of your true priorities.
Are your priorities what you think they are? Look at your actions. Look at your
results. Look at the life you've built for yourself. Does your reality agree
with your vision? Success and fulfillment come not from what we think would be
nice, but from what we actually do, hour after hour, day after day.
Your life at this moment is an accurate representation of the things that have
truly been important to you in the past, of whatever you have been committed to
achieving. With that in mind, ask yourself --what's important to you now?
Learn more |
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"All men
and women are born, live suffer and die; what
distinguishes us one from another is our dreams, whether
they be dreams about worldly or unworldly things, and
what we do to make them come about... We do not choose
to be born. We do not choose our parents. We do not
choose our historical epoch, the country of our birth,
or the immediate circumstances of our upbringing. We do
not, most of us, choose to die; nor do we choose the
time and conditions of our death. But within this realm
of choicelessness, we do choose how we live." --Joseph
Epstein |
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Stuffed Tomatoes with Feta and Pine Nuts
Ingredients:
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3/4 cup instant brown rice
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1 Tbsp. pine nuts
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4 large, ripe tomatoes
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1 green bell pepper, seeded and minced
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1/2 cup yellow squash, finely chopped
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4 Tbsp. feta cheese, crumbled
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1 tsp. minced dried onion (or onion flakes)
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1 tsp. dried oregano
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1 tsp. dried basil
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Salt to taste
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1/4 tsp. freshly ground black pepper
Direction:
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Preheat oven to 350 degrees. Coat shallow baking pan with cooking spray. In
small saucepan, bring 1 cup of water to boil. Add rice, reduce heat to low,
cover and simmer 10 minutes, until liquid is absorbed.
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Meanwhile, in small skillet, toast pine nuts over medium heat for 2 minutes
until golden brown, shaking pan frequently. Set aside. Slice off stem end
(top) of tomatoes. Using a spoon, gently scoop out pulp. Finely chop pulp
and place 1/3 cup of pulp in large bowl (discard any remaining pulp).
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Add rice to pulp along with toasted pine nuts, bell pepper, yellow squash, 2
tablespoons of feta, minced onion, oregano, basil, salt and black pepper.
Mix well. Stuff rice mixture into tomato shells. Transfer tomatoes to pan
and top with remaining feta cheese. Bake 20 minutes, until top is golden.
Serve hot or at room temperature.
Nutritional Information: (per serving)
Courtesy: AICR (American Institute for Cancer Research) |
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Belly Fat linked to early death - How to fight it
As women age, fat is more likely to build around the
midsection, rather than the hips and thighs. Too much
belly fat can increase your risk for heart disease,
diabetes, and cancer. Now an important new study links
belly fat to early death. Researchers followed about
360,000 Europeans enrolled in one of the largest,
longest health studies in the world. They found that
people with the most belly fat had about double the risk
of dying prematurely as people with the least amount of
belly fat. Death risk increased with waist
circumference, whether the participants were overweight
or not.
Specifically:
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Men and women with the largest waists (more than 40
inches for men and 35 inches for women) had roughly
double the risk of premature death as men and women
with the smallest waists (less than 34 inches for
men and 28 for women).
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Each 2-inch increase in waist circumference was
associated with close to a 17% increase in mortality
in men and a 13% increase in women.
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Waist-to-hip ratio also strongly predicted
mortality.
The most important result of the study is the finding
that not just being overweight, but also the
distribution of body fat, affects the risk of premature
death.
Since visceral fat is buried deep in your abdomen, it
may seem like a difficult target for spot reduction. As
it turns out, visceral fat responds well to a regular
exercise routine and a healthy diet. Fortunately, there
are simple ways to fight belly fat. Besides, there's a
growing body of research showing that the fastest way to
burn off the fat from your belly is with a combination
of weight-training and aerobic exercise.
Learn more about this article |
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