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Women often complain about lack of time and motivation
to exercise. All of us can squeeze out 20 min of or
daily routine to achieve a healthy weight and body. All
of seem to spend enough time to go out for a movie, fun,
parties etc. Is it that hard to track down 20 min for
your health out of the 24 hrs in a day? This week we
focus on how a 20 min input can change your life for
good.
We at Women Fitness are flooded with innumerable queries
from women all over the world. We greatly appreciate
your effort and input in helping us change your lives
for good and also for entrusting faith in us. Your
queries, testimonials and input keep us going so do keep
writing in. In fitness
Namita |
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Bone density is of concern to women as they reach
mid-life because women have a higher rate of
osteoporosis and subsequent fractures. Women are at
greater risk because: we loose bone mass after
menopause, we start out with smaller bones, and we live
longer. At about age 35, you have what is called Peak
Bone Mass--your bones are as dense and strong as they
will be. Before that time, the renewal phase was greater
than the breakdown. Starting in the later thirties and
continuing into the forties and beyond, this ratio
reverses, so that about 1% of bone mass is lost each
year.
Keeping a watch on calcium intake, vitamin D, limiting
alcohol, smoking and caffeine and indulging in
weight-bearing exercise you can keep bones stronger,
longer. |
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Fulfillment
How can your life be full if your thoughts and actions are empty? The effort and
essence that you put into each day, will determine what you get out of the day.
Clever shortcuts which promise reward without effort, will only bring the empty
facade of success. To experience the genuine joy of being alive, you must live
life with all the grainy details.
The things you think you want are mere symbols of your true desires. Thoughts
and words, and the things they address, can only point the way. Fulfillment
comes in the experience, for which there is no substitute.
Meaning is found not in the rewards, for they are only tokens. Seek not to have
the gold medal. Instead, seek to be the person who can win the gold medal. It is
in the quest that you'll find the fulfillment which the reward represents.
Learn more |
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"Persistence is what makes the impossible possible, the
possible likely, and the likely definite."
Robert Half |
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Orange-Glazed Plantains
Makes: 4 servings.
Ingredients:
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2 very ripe medium plantains, with peel on
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1/4 cup orange juice
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1/2 tsp. ground cinnamon
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1 1/2 tsp. unsalted butter
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1/4 cup (1 oz.) shredded queso fresco
Directions:
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Preheat the oven to 350 degrees F. Line an 8-inch square baking dish with
foil.
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Pierce each unpeeled plantain in 12 places, using a small, thin knife. Place
the whole plantains in the baking dish. Bake 30 to 35 minutes, until the
plantains are soft in several places when pressed with your finger.
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Meanwhile, for the glaze, in a small saucepan, combine the orange juice,
cinnamon and butter and bring just to boil over medium heat. Set the hot
glaze aside.
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Transfer the plantains to a cutting board, and set the baking dish aside.
Increase the oven to broil. Cut off the ends of the plantains and halve them
lengthwise. To remove the peel, run a thin knife along both sides of each
half, separating the flesh and skin. Flip the plantains over and lift away
the peel, using the tip of the knife as needed to detach the flesh. With a
wide pancake turner, return the baked plantains to the pan, lining them up.
Pour on the hot glaze and sprinkle on the cheese.
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Place the pan under the broiler until the cheese is soft and browned in
places, 2 to 3 minutes. To serve, halve the plantains crosswise and let them
sit for 5 minutes. Use the pancake turner to place two pieces on each of
four dessert plates. Spoon over the liquid from the pan, and serve.
Nutritional Information (Per serving):
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20 Minutes to a better body
In this busy world of hush and rush, women find less
time to their health. But note small changes in your
lifestyle could add on to give you a better disease
free, fit and healthy body.
We often hear people complaining lack of time and
motivation to exercise or that they are too busy to
workout. All of us can squeeze out 20 min of or daily
routine to achieve a healthy weight and body. All of
seem to spend enough time to go out for a movie, fun,
parties etc. I often ponder on one question, Is it that
hard to track down 20 min for your health out of the 24
hrs in a day?
What we really lack is the true desire to commit for the
cause of healthy living. We all know the quote, Slow and
steady wins the race.
Lets see how a 20 min input can bring about a
positive change in your life.
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20 min of cardio: If time commitments force
you to abandon your regular workout routine, don't
worry -- you can achieve full-body fitness with a
simple 20-minute effort. How? well that's simple, 20
min of daily cardio will build up to 1hr 40 min of
cardio per week, 6 hrs of workout a month and so on.
That sounds a pretty good effort for your physical
and mental health. Walk or bike to work or on
errands whenever feasible. According to the league
of American Bicyclists, cycling to work not only can
help your health, it also can save money. At work,
try to devote your lunch hour to some sort of
activity; a workout at the gym or at least a walk
around the block – or several blocks. If you move
briskly, you should be able to cover a mile in about
20 minutes, one you've gotten into the walking
habit. Be sure to drink water throughout the day and
be mindful of your posture throughout the day.
Following a simple interval training routine will
get your heart rate up and your blood flowing, and
you will quickly improve your fitness and be
rewarded with superior health.
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