Thursday January 01, 2011

Volume No.

489

 
This Week in Health

 

 

New Happening

There are some necessities in life one of the major one is eating a healthy meal daily. There are a lot of pros and cons to cook at home. Start cooking real, whole foods from scratch and you'll be amazed to see the pounds drop off. Not only because you're avoiding chemicals but also because you're cutting out all that extra fat, sugar and salt. To learn more check out this week's article on Top 10 Reasons why YOU should cook your meal.

In Fitness,

Namita Nayyar

 
Hot Fitness Tip of the week

The fat in the abdominal area functions differently than fat elsewhere in the body. It has a greater blood supply as well as more receptors for cortisol, a stress hormone. Cortisol levels rise and fall throughout the day, but when you're under constant stress, the amount of the hormone you produce remains elevated. With high stress and, consequently, high cortisol levels, more fat is deposited in the abdominal area since there are more cortisol receptors there. Try Practicing suryanamaskar, in the early morning, as the morning and evening sun radiate more ultraviolet rays. Even in the west, doctors are using the rays of the sun as a powerful therapeutic agent in the treatment of diseases. They call it helio-therapy. Suryanamaskar is combined process of yoga asana and breathing. It reduces abdominal fat, gives flexibility to the spine and limbs and increases the breathing capacity. There are twelve spinal positions, each stretching various ligaments and giving different movements to the verbal column, which is bent forward and backward alternatively with deep breathing.

 
Words of Inspiration

Bounce back from anything

 

The three American veterans from three different wars had only one good leg among them. But that did not stop them from summiting Africa’s highest mountain.

 

The three soldiers veterans of Afghanistan, Iraq and Vietnam scrambled, clawed and plodded to the top of Tanzanias Mount Kilimanjaro, hiking up the domed mountains scree-filled paths on one human leg and five prosthetics made of titanium and carbon fiber. The three amputees were from three different wars and two different generations with literally one good leg.

 

They skidded. They fell. They removed their legs to adjust their shoes. And after six days, they stood at 19,340 feet Africa’s highest point. The message they were trying to send back to the USA is no matter what disability you have you can be active, said Kirk Bauer, the executive director of Disabled Sports USA and a 62-year-old Vietnam veteran who lost his leg in 1969. Bauer, of Ellicott City, Maryland, was one of the triumphant climbers.

 

If these three amputees with literally one good leg can climb Kilimanjaro, you dear friend can get out and go hiking or go biking, can get out and lead a healthy life.

 

Learn more 

 

Success Quote

"I don't measure a man's success by how high he climbs but how high he bounces when he hits bottom."
General George S. Patton

 
Healthy Recipe

Turkey Lasagna

 

Makes: 8 servings.

 

Ingredients:

  • 6 whole-wheat lasagna noodles (or use no boil noodles)

  • Canola oil cooking spray

  • 1 medium onion, diced or chopped into medium pieces

  • 1 1/2 lb. diced cooked turkey breast

  • 1 tsp. dried oregano

  • 15 ounces low-fat ricotta cheese

  • 1 large egg, beaten

  • 1 10-ounce package frozen spinach, cooked per package directions, well drained

  • 3 cups low-sodium marinara sauce

  • 1 cup part-skim milk mozzarella cheese, shredded

Directions:

  • Preheat oven to 375 degrees.

  • Cook lasagna noodles according to package directions. Set aside on cloth towel.

  • Spray large skillet with cooking oil, and over medium heat, cook onion until soft. Add turkey and cook until heated through. Stir in oregano.

  • In medium bowl, mix together ricotta, egg and spinach.

  • Place 1 cup sauce in the bottom of 13 x 9-inch baking dish and spread to cover the bottom. Layer with 3 lasagna noodles, half the ricotta cheese mixture and half the turkey mixture. Repeat layering starting with sauce, then cheese then turkey mixture.

  • Top with mozzarella.

  • Cover with aluminum foil and bake for 40 minutes. Remove foil and bake for additional 10-15 minutes or until bubbling and top is golden brown. Let stand for 10 minutes before serving.

Nutritional Information (Per serving):

  • 290 calories,

  • 8 g total fat (3.5 g saturated fat),

  • 22 g carbohydrate,

  • 34 g protein,

  • 3 g dietary fiber,

  • 280 mg sodium.

Courtsey: AICR

 

Article of the Week

Top 10 Reasons why YOU should cook your meal

 

There are some necessities in life one of the major one is eating a healthy meal daily. There are a lot of pros and cons to cook at home. Start cooking real, whole foods from scratch and you'll be amazed to see the pounds drop off. Not only because you're avoiding chemicals but also because you're cutting out all that extra fat, sugar and salt.

 

Check out the many reasons why it is better to cook your meals at home

1. Firstly, it is cheaper to cook at home than to buy take-out or eat at restaurants night after night, especially once you've gathered some basic ingredients. If you find a few recipes that appeal to you, make a list, and buy only what you need, you can make a week's worth of dinners for about the same amount of money you'd spend in a mid-range restaurant for two or three meals. At the same time, there are always leftovers when you cook at home. You can use these meals for lunch the next day. That will eventually same you tremendous amount money.


2. Secondly, cooking for yourself, is healthier. You control the amounts of fat, sodium, carbohydrates, or any other substance. You can buy fruits and vegetables in season and at their peak of flavor and nutritional value rather than settling for browned lettuce or fruit that tastes like cardboard. Portion control is as easy as deciding how much food to put on your plate, eliminating the temptation to eat all those fries that came with your restaurant burger. Restaurant food uses a lot of butter and heavy cream that can be high in calories. That makes it easier to stick to a diet plan.

3. Cooking for yourself allows you more flexibility than using prepared foods or ordering at a restaurant. At home, if you don't like black olives in your pasta, don't use them. If you like extra basil, add it. You can use olive oil instead of butter, or soy milk instead of dairy. The choices are limitless,
 

 

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