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The hip is one of the largest weight-bearing joints in
the body. When it's working properly, it lets you walk,
sit, bend, and turn without pain. To keep it moving
smoothly, a complex network of bones, cartilage,
muscles, ligaments, and tendons must all work in
harmony. To learn more check out this weel's article on
Training the Hips. In fitness
Namita |
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Angling
your feet while doing calf raises isn't the best way to
target the different heads of your gastrocnemius
(calves). Instead, try using wide and narrow stances to
achieve much better results. A narrow stance - about
shoulder width or slightly narrower - forces you to rise
on the outside of your feet, stressing the outer head of
the calves. A wider stance - slightly wider than
shoulder width will force you to rise up on your big
toes, transferring most of the resistance to your inner
calves. |
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Learn to rise above the storm
Did you know that an eagle knows when a storm is approaching long before it
breaks? The eagle will fly to some high spot and wait for the winds to come.
When the storm hits, it sets its wings so that the wind will pick it up and lift
it above the storm. While the storm rages below, the eagle is soaring above it.
The eagle does not escape the storm. It simply uses the storm to lift it higher.
It rises on the winds that bring the storm.
When the storms of life come upon us - and all of us will experience them - we
can rise above them by setting our minds and our belief toward God. The storms
do not have to overcome us. We can allow God's power to lift us above them.
God enables us to ride the winds of the storm that bring sickness, tragedy,
failure and disappointment in our lives. We can soar above the storm.
Remember, it is not the burdens of life that weigh us down, it is how we handle
them.
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"Far better it is to dare mighty things, to win glorious
triumphs, even though checkered by failure, than to take
rank with those poor spirits who neither enjoy much nor
suffer much, because they live in the grey twilight that
knows not victory nor defeat." Theodore Roosevelt |
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BLACK BEAN AND
ORANGE SALSA
Serves: 8
INGREDIENTS:
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1 navel orange
-
1 can (15 oz.)
black beans, rinsed and drained
-
1 small yellow
bell pepper, seeded and finely chopped
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1 jalapeño
pepper, seeded and finely chopped
-
1/2 cup finely
chopped cilantro leaves (stems removed)
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1/2 cup finely
chopped scallions, white and green parts
-
1 Tbsp. fresh
lime juice
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1 tsp. canola
oil
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Salt and
freshly ground black pepper, to taste
METHOD:
-
Grate 1
teaspoon of zest from orange, and set aside. Peel and section orange,
holding it over a medium bowl to reserve juice. Chop sections and place
them, with all juice collected into bowl. Add beans, yellow pepper,
jalapeño, cilantro and scallions.
-
Whisk together
lime juice and oil in small bowl. Mix it into salsa, tossing with fork to
combine. Season to taste with salt and pepper.
-
Mix in orange
zest. Let salsa stand 30 minutes before serving to allow flavors to develop
and meld.
-
This salsa
keeps for 24 hours, tightly covered, in refrigerator.
NUTRITIONAL
INFORMATION:
Courtsey:
AICR
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Training the Hips
The hip is one of the largest weight-bearing joints in
the body. When it's working properly, it lets you walk,
sit, bend, and turn without pain. To keep it moving
smoothly, a complex network of bones, cartilage,
muscles, ligaments, and tendons must all work in
harmony.
There are several great exercises that you can perform
to reshape your hips. Squats are a great exercise for
reshaping your hips. Which exercises you perform and the
technique you use will depend upon the shape your hips
are in. If you have small hips and need to increase
their size, you should use heavy weights. Perform 4-5
sets, 6-8 reps per set, twice a week, skipping two days
between workouts. When increasing the size of your hips,
be sure to keep your heels flat on the floor to ensure
that you do not build up your leg muscles excessively as
well.
If your hips are too large — which seems to be the more
common problem for women — and you want to achieve a
reduction in size, perform 5-6 sets of squats, 18-20
reps per set, 5-6 days a week, using little or no
weights. Don't skip any days between training sessions.
When decreasing the size of your hips, keep your heels
one inch off the floor by placing a block of wood or a
book under your heels.
Learn more about this article |
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