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

Thursday July 09, 2009

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This Week in Health

New Happening

In a study to be published in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, researchers found that diets high in protein and cereal grains increase calcium excretion and can weaken your bones while a diet high in fruits and vegetables actually strengthens bones. To learn more, check out this week's article on Foods for enhancing bone Density. At the same time try to follow the advice recommended.

 
Hot Fitness Tip of the week

In most women the abdominals muscles gradually begin to join together a few days after the delivery. But if the mother has not trained her abdominals after a previous pregnancy, has had a large baby or has carried out strong abdominals exercise then there is a possibility that her abdominals will not join at the centre and she will develops a pendulous abdomen or big tummy.

You can check if your tummy muscles have come together by doing the two - fingers test. Lie on your back with your knees bent and feet flat on the floor. Raise your head off the ground as if to do a curl-up. Take two fingers and place them just below your tummy button. If there is a hole wider than two fingers then your abdominals have not come together yet. In this case you need to train them to join back together again and avoid strong abdominals exercise until this occurs.

 
Words of Inspiration

The Stairway to Your Goal

Envision your goal at the top of a stairway and yourself at the bottom. Now look way up at the top, and see your goal. Then look at the next step down from the top. That would be the last step you need to take before you accomplish your goal. What is that step? And what is the step before it, and the one before that?

Identify the steps, all the way down to the very first one, the one that's right in front of you. That is the step you can take today. Stand up tall, focus on the top of the stairway, and take that first step. You're on your way! Now all you need to do is just keep taking those steps, one after one.

Don't waste your time waiting for the stairway to turn into an escalator that will carry you effortlessly to the top. It won't happen. You've got to take those steps yourself.

Take one step at a time, and you are certain to make it. You may occasionally slip, and you might want to sit and rest every now and then. The important thing, though, is to keep on climbing. Every moment, every day. Each step will carry you closer to the top.

And on that happy day when you take the last step, give yourself a little break. Relax for a moment, and look down the stairway at how far you've come. Squint your eyes and see if you can make out the people down there, the ones who are just now starting to climb.

Then take a deep breath, pat yourself on the back, and go look for the next stairway.
 

 

Learn more 

 
Success Quote

"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

 
Healthy Recipe

RASPBERRY PASSION FRUIT SWIRLS

 

Serves: 4

 

Ingredients:

  • 2 1/2 cups raspberries

  • 2 passion fruit

  • 1 2/3 cups low fat fromage frais

  • 2 tbsp caster sugar

  • raspberries and springs of mint, to decorate

Direction:

  • Mash the raspberries in a small bowl with a fork until the juice runs. Scoop out the passion fruit pulp into a separate bowl with the fromage frais and sugar and mix well.

  • Spoon alternate spoonfuls of the raspberry pulp and the fromage frais mixture into stemmed glasses or one large serving dish, stirring lightly to create a swirled effect.

  • Decorate each dessert each dessert with a whole raspberry and a sprig of fresh mint. Serve chilled.

Nutritional Information:

Energy-110 Kcals,Fat-0.47 g, Saturated fat-0.13 g, Cholesterol- 1 mg,Fibre-2.12g.

 
Article of the Week

Foods for enhancing bone Density

 

As part of a diet for strong bones, and for your health in general, you need to eat a healthy, well balanced and varied diet that includes at least 5 servings of fruit and/or vegetables a day, plenty of wholegrain cereals and not too much sugar or fat. Building strong bones when we are young and helps to reduce the effects of bone-density loss as we get older means that we can alleviate many of the symptoms of osteoporosis.

 

Research has shown that a poor diet increases the risk of osteoporosis later in life. As we have seen, bones are made up of a thick outer shell with a strong, dense inner mesh that has a honeycomb-like structure. A good calcium intake is vital because this gives the bones their strength and rigidity. As bone becomes old it is vital because this gives the bones their strength and rigidity. As bone becomes old it is removed by the body and replaced with new bone – it has been calculated that adults replace their entire skeletons every seven to 10 years. Calcium, therefore, gets deposited and withdrawn from the skeleton on a daily basis. As we get older, this renewal process slows down and bone-density loss increases. When this happens, the holes in the bone’s inner mesh gradually become bigger and the bones become more fragile. However, by maximizing bone mass early in life and by maintaining a healthy diet, we can reduce the effects of this process.

 

In a study to be published in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, researchers found that diets high in protein and cereal grains increase calcium excretion and can weaken your bones while a diet high in fruits and vegetables actually strengthens bones.

 

 

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