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 28, 2010

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This Week in Health

 

New Happening

If you can change your eating habits and begin to eat in time and more slowly, chewing your food 20-30 times before swallowing, then you will likely begin to eat fewer calories. To learn more, check out this week's article on Eating late and fast : contributing factors in obesity.

In fitness
Namita

 
Hot Fitness Tip of the week

Several small clinical trials have indicated that consumption of milk fermented with various strains of LAB may result in modest reductions in blood pressure. It is thought that this is due to the ACE inhibitor-like peptides produced during fermentation. Lactic acid bacteria (LAB) and bifidobacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli may also be helpful. Probiotics are commonly consumed as part of fermented foods with specially added active live cultures; such as in yogurt, soy yogurt, or as dietary supplements. Brine-cured pickles without vinegar and sauerkraut are fermented foods that contain probiotics. Sourdough bread made with true sourdough starter can be another source of probiotics.

 
Words of Inspiration

Positive Attitude

 

Its true, that all depends on the way you look at things?

 

If you have love, friends, family, health, good humor and a positive attitude towards life -- you've got everything! You can't buy any of these things. You may have all the material possessions you can imagine, provisions for the future, etc.; but if you are poor of spirit, you have nothing!

 

Read through this story I came across, One day a father and his rich family took his son on a trip to the country with the firm purpose to show him how poor people can be. They spent a day and a night on the farm of a very poor family. When they got back from their trip, the father asked his son, "How was the trip?" "Very good Dad!" "Did you see how poor people can be?" the father asked. "Yeah!" "And what did you learn?"

 

The son answered, "I saw that we have a dog at home, and they have four. We have a pool that reaches to the middle of the garden; they have a creek that has no end. We have imported lamps in the garden; they have the stars. Our patio reaches to the front yard; they have a whole horizon." When the little boy was finished, his father was speechless. His son added, "Thanks, Dad, for showing me how 'poor' we are!"

 

Try to look at things in a positive way, if you are not happy with your body then the first step is to thank God for the beautiful creation and then set out to take care of that gift by following a regular diet and exercise routine so that you have a healthy body for years to cherish.
 

Learn more 

 
Success Quote

"Do not go where the path may lead, go instead where there is no path and leave a trail."
Ralph Waldo Emerson

 
Healthy Recipe

Almond Fig Bars

 

Makes: 16 servings

 

Ingredients:

  • Canola oil spray

  • 3/4 cup whole-wheat flour

  • 1/2 tsp. baking powder

  • 1/4 tsp. baking soda

  • 1/4 tsp. salt

  • 1 large egg

  • 1/4 cup honey

  • 1/4 cup unsweetened applesauce

  • 2 Tbsp canola oil

  • 1 tsp. almond extract

  • 1 tsp. orange zest

  • 2/3 cup chopped dried figs

  • 1/3 cup chopped toasted almonds

Directions:

  • Preheat the oven to 350 degrees. Lightly coat an 8-inch square baking pan with canola oil spray.

  • In a large bowl, mix together the flour, baking powder, baking soda and salt. Set aside.

  • In a medium bowl, stir together the egg, honey, applesauce, canola oil, almond extract and orange zest. Gently stir the wet ingredients into the dry ingredients until mixed. Stir in the figs and toasted almonds. Spread the mixture into the prepared pan.

  • Bake about 25 minutes, until a tester inserted in the center comes out clean. Cool the bars in the pan on a wire rack. Cut into sixteen 2-inch squares. Store in a tightly covered container for two to three days.

Nutritional Information (Per serving):

  • 90 calories,

  • 3 g total fat (0 g saturated fat),

  • 15 g carbohydrate,

  • 2 g protein,

  • 2 g dietary fiber,

  • 80 mg sodium.

Courtsey: AICR

 
Article of the Week

Eating late and fast: contributing factors in obesity

 

Late-night snackers and fast- eaters are more likely to gain weight

 

For those people who work night time hours or who wake in the middle of the night to enjoy a midnight snack, this means that you are more likely to become overweight or obese based on your habits alone.

 

The human body is governed by hormonal fluctuations and routines, also called the circadian rhythm that essentially ensure we eat at the right times during the day. Since our energy needs are greater, it is essential that we offer our bodies' ample caloric intake to fuel our activities.

 

If we eat at odd times such as at night, we kick off a hormonal imbalance where too much ghrelin (the feed me hormones) and not enough leptin (the I am full hormone) are produced. These hormones are the rulers of our appetite and feelings of being satisfied and wreak havoc on our metabolism when thrown out of sync.

 

Some people are convinced that not eating after 7 p.m. helps them to lose weight and keep the weight off. Whether or not this strategy works for everyone, nutritionists are offering some advice on how people who are interested in this approach can best accomplish it.

 

Similarly, the rate at which a person eats affects how many calories he ingests. There have been two researches in 2008 but perhaps the most intriguing research is this year's study published in the Journal of Clinical Endocrinology and Metabolism by Kokkinos et al. This research gives us a better understanding of the underlying physiological effect of eating speed. According to research findings, eating at speed affects certain hormone levels in our body, which in turn interact with the hypothalamus to create the feeling of hunger or fullness. The hormones PYY, GLP-1, and Ghrelin all play a role. Kokkinos found that levels of both PYY and GLP-1 are significantly higher in the body when a person eats slowly. These two hormones cause a person to feel full. It was found that Ghrelin levels were higher two hours after eating for those who ate quickly. Ghrelin causes the feeling of hunger. This research supports the previous studies. It seems hormone levels are responsible for the fullness slow eaters feel and the hunger fast eaters feel. What's interesting is that fast eaters feel both less full after eating more food and hungrier just a couple hours after eating than do slow eaters.
 

 

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