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 October 15, 2009

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This Week in Health

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We all need a little fat and sugar in our diets; however, too much of both can lead to unwanted weight gain and increases the risk of heart disease, high blood pressure, diabetes and other major health problems. If you're looking to slim down, there are plenty of foods out there to halt your diet success. To learn more check out this week's article on Top 10 Foods worst to consume.

 
Hot Fitness Tip of the week

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Changing the number of sets and reps performed, is one way. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc., exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week.

 
Words of Inspiration

A New Day

 

This is the beginning of a new day. I have been given this day to use as I will. I can waste it or use it for good. What I do today is important because I'm exchanging a day of my life for it.

 

When tomorrow comes, this day will be gone forever, leaving in its place whatever I have traded for it. I pledge to myself that it shall be: gain, not loss; good, not evil; success, not failure, in order that I shall not regret the price I paid for this day.

 

Learn more 

 
Success Quote

"Unless you are willing to launch out far from the sight and safety of the shore into the deep beyond your present comfort zone, you will never know what you are capable of becoming or doing, nor will you ever discover the new horizons and greater dreams your heart is yearning for."
--Dick Innes

 
Healthy Recipe

Crunchy Health Sandwich

 

Serves: 1

 

Ingredients:

  • Brown bread (whole wheat): 3 Slices

  • Lettuce: 6 (fresh Leaves)

  • Carrot: 20 gm

  • Capsicum: 20gm

  • Pimentos: 20 gm

  • Tomatoes: 10 gm

  • Plum puree: 25 ml

  • Tomato sauce: 20 ml

  • Salt, pepper

  • Dry basil: 3 gm

Direction:

  • Shred all the vegetables.

  • Mix with yogurt and seasoning. Apply yogurt on the bread slices.

  • Place lettuce leaf and then the filling.

  • Mix plum puree and little tomato sauce and serve along with the sandwich.

Nutritional Information:

  • Calories per serving – 150 kcal

  • Protein – 6 gems

  • Fat – 1.8 gm

  • Carotene – 1092 I.U.

 
Article of the Week

Top 10 Foods worst to consume

 

We all need a little fat and sugar in our diets; however, too much of both can lead to unwanted weight gain and increases the risk of heart disease, high blood pressure, diabetes and other major health problems.

 

If you're looking to slim down, there are plenty of foods out there to halt your diet success. Some of the worst to consume include:

  1. Cheese fries: According to the book Eat This, Not That, an order of Aussie cheese fries with Ranch dressing from Outback Steakhouse contains 2,900 calories and 182 grams of fat. This order is equivalent to eating 14 Krispy Kreme doughnuts before your dinner arrives. Cheese and butter typically contain over ten times as much saturated fat as fish and white meat chicken and turkey. Add the carcinogenic potential from heated and overcooked oils (usually trans containing) delivered in fries with the powerful cancer inducing properties of carbohydrates cooked at high heat (acrylamide formation) and you have a great cancer potion.

  2. Fried desserts: Fried desserts are another "worst" food. "You're dipping something in batter that is already high in calorie, high in fat, high in sugar," Sarah Krieger, M.P.H., R.D., a national spokesperson for the American Dietetic Association.

  3. Soda: When Purdue University researchers had people consume 450 calories a day from either jelly beans or soft drinks for four weeks, the candy-eaters consumed no more total calories than usual. The soda drinkers, however, downed 17-percent more calories each day. Soda is loaded with artificial colors and sugar. Studies have also linked soda consumption to osteoporosis, obesity, tooth decay and heart disease. Sugary drinks such as squashes and carbonated fizzy drinks (including sports drinks) can result in dental erosion and decay. Diet drinks are not recommended either as they contribute to dental erosion as the bubbles in the drink are acidic. Water and milk are the best drinks to consume between meals. With just a medium popcorn and Coke, you're at nearly 1,200 calories

 

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