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 14, 2010

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This Week in Health

 

New Happening

Yoga, without a doubt, is helpful for all and more so for patient coping with breast cancer, particularly in fighting side effects from cancer treatment. It enables them to handle the lingering unwanted effects of surgical procedures, chemotherapy and radiation. This week we focus on Yoga and breast cancer management.

Also check out the article on, Top 10 Chest (Pectoral)- Developing Exercises. Remember to always consciously focus and contract the muscles of the chest while maintaining the postural alignment and form during all the chest exercises.

In fitness
Namita

 
Hot Fitness Tip of the week

All of us are programmed by birth to be tall and long-limbed, petite and short limbed, small framed or big-boned or whatever. It is better for all of us to begin accepting the imitable things about our body type, and move towards improving on what can be improved.

Endomorphic: are short of limb and torso with more rounded bodies. They tend to store body fat easily and might also be big-boned. They generally tend to gain weight in the lower part of their body.

Mesomorphic: tend to have a square, sturdy bodies and often are fairly big-boned. They are athletically built and can bulk up their muscles more easily than women of other body types.

Ectomorphic: are lean, long-limbed and often tall. These woman have long torsos, slim hips and shoulders and small bones in proportion to their height. The Ectomorphic women generally have a very high metabolic rate making it difficult for them to gain both muscle and fat.

By staying committed and incorporating a comprehensive fitness program into your lifestyle you can achieve a lifelong healthy and fit body.

 
Words of Inspiration

Go for the im-possible

 

Many of us are hit against a brick wall, sometime in our life. The felling is "I had hit bottom". The easy way out would be to feel sorry for your own-self and blame the world for the misfortune, to moan and groan about how unfair life is.

 

Instead, try to find a way may be to the public library and discover a new world in the self-help section. Focus your energy on positive results, rather than on the "poor me" syndrome. Start reading books on setting goals, positive thinking, psychology, autobiographies, attitudes, and so on.

 

Start to collect quotes. Certain quotes may stop you make you think; they may challenge your beliefs, while others might give you hope.

 

Why are some people more successful than others? How do they cope with challenges? Other people had more serious problems than you. How did they keep a positive attitude and overcome their problems?

 

You will find two consistent qualities of successful people: ATTITUDE, and GOALS.

 

Remember, change is constant. Although change has always occurred in every society, today it is much more rapid due to technological advancements and a global market. If you resist change, you will face challenges on a daily basis. If you consciously refocus your attitude to see the benefits of change, your outlook becomes positive and life becomes easier. Accept failure as an opportunity to learn. Hold the right attitude against changes in your life and health.

 

If you accept what has happened and search for the positive, you will be able to move forward in your life. By embracing this attitude, you eliminate the "poor me syndrome". Attitudes play a very important role in our lives.

 

In order to achieve a goal, you need to identify the actions you must take. For example, in what areas will additional knowledge be required? What areas will you have to develop or learn new skills?

 

Goals allow you to see light at the end of the tunnel, whether the light be a new career, a promotion, a prosperous business, or advanced training. You may not be where you want to be today, but by setting goals you are changing your life and moving toward where you want to be.

 

Goals give us hope! For me, goals are my road map to the life I want. They have helped me accomplish things I once thought were impossible.
 

Learn more 

 
Success Quote

"The will to win, the desire to succeed, the urge to reach your full potential ... these are the keys that will unlock the door to personal excellence."
Eddie Robinson

 
Healthy Recipe

Chili with Walnuts

 

Makes: 6 servings

 

Ingredients:

  • 1/2 cup chopped walnuts

  • 1 Tbsp. extra-virgin olive oil

  • 1 cup chopped onion

  • 1 medium carrot, sliced

  • 2 Tbsp. chili powder

  • 2 tsp. ground cumin

  • 1/2 tsp. salt

  • 1 lb. lean (93 percent) ground turkey breast

  • 1 (28-oz) can no salt added diced tomatoes

  • 1 yellow bell pepper, seeded and diced

  • 1 can red kidney beans, rinsed and drained

  • 1/4 cup chopped flat-leaf parsley

Directions:

  • Preheat the oven to 350 degrees F. Spread the walnuts on a baking sheet and toast in the oven for 3 minutes. Stir, and toast the nuts 3 minutes longer, or until they are fragrant. Cool the nuts and set aside, or store in an airtight container for up to 3 days.

  • Heat oil in large, deep skillet over medium heat. Add onion and sauté until translucent, 3 minutes. Add carrot and sauté until tender-crisp, 5 minutes. Stir in chili powder, cumin, and salt and cook until spices are fragrant, 1 minute. Add ground turkey and cook until meat is white and opaque, about 7-10 minutes, using a wooden spoon to break it up.

  • Add tomatoes with their liquid, yellow pepper, and beans. Cook until chili is thick enough to plop from a spoon, and peppers are almost tender, about 15 minutes, stirring occasionally. Divide chili among 6 deep bowls, top each with a sprinkling of walnuts and parsley, and serve. This chili keeps well, if covered in the refrigerator, for 3 days.

Nutritional Information (Per serving):

  • 310 calories,

  • 14 g total fat (<2.5 g saturated fat),

  • 26 g carbohydrate,

  • 23 g protein,

  • 9 g dietary fiber,

  • 310 mg sodium.

Courtsey: AICR

 
Article of the Week

Yoga and breast cancer management

 

A yoga research on 126 women revealed that, the ladies taking yoga exercise experienced a 12% betterment in physical weakness, physical functioning, and quality of living unlike those in the program who didn't take the yoga classes. Yoga lessons had been shown to enhance the stress degrees and sense of well-being of breast cancer patients.

 

Benefits of yoga for breast cancer patients:

  • Yoga, without a doubt, is helpful to patients coping with breast cancer, particularly in fighting side effects from cancer treatment. It enables them to handle the lingering unwanted effects of surgical procedures, chemotherapy and radiation.

  • After doing yoga exercise, the patients have more energy

  • Fewer daytime sleepiness

  • Improved physical functioning

  • Superior overall quality of life.

  • On a quality-of-life score, the women in the yoga group improved their social well-being scores by more than three points on average.

  • The women feel more relaxed and the breathing exercises seem to be especially helpful for dealing with nausea.

In a randomized controlled trial on" Effects of yoga on symptom management in breast cancer patients" a significant positive correlation was observed between physical and psychological distress and fatigue, nausea and vomiting, pain, dyspnea, insomnia, appetite loss, and constipation. A significant negative correlation was observed between the activity level and fatigue, nausea and vomiting, pain, dyspnea, insomnia, and appetite loss.

 

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