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Standing in the water allows you the maximum stretch between your hip bones and your ribs as you lift your arms above your head. Aqua yoga makes use of deep breathing in relaxed stretches that are easier and safer in water than on land. To learn more check out this week's article on, Postnatal (Standing) Aqua Stretches.
The United States Department of Agriculture (USDA)
recently released “My plate,” that gives a graphic
representation of the mealtime configuration of food.
The plate as a guide is a huge shift. The plate
encourages whole grains over refined grains, but does
not discourage carbohydrate intake. For those of you who
have not updated with the information check out the article, USDA unveils MyPlate as the new food icon.
In fitness,
Namita |
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Iron is the mineral that occurs in the greatest amount in the blood. The most important function of Iron in the human body is helping the production of both hemoglobin (the substance that carries oxygen within red blood cells) and myoglobin. Myoglobin is a form of hemoglobin found in muscles. Iron is also involved in the oxygenation of your body's red blood cells. It is understood that levels of iron play a significant role in various body functions, however, it is also essential for the normal growth and maintenance of hair. If the amount of energy used up by the body is not replaced by food intake, then other non-essential stores will be used up.
You can maximize your iron absorption by eating a combination of iron-rich foods such as red meat, green, leafy vegetables, shellfish, egg yolk, nuts and cereals with food or drinks that are high in vitamin C for example, a glass of freshly squeezed orange juice. Avoid tea until at least an hour after eating as it contains tannin, which interferes with iron absorption. |
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Bottoms Up
With the solid foundation of the earth beneath us, the confidence of a well-defined spiritual structure as our base and a clearly visualized goal to achieve, our walk through life begins at the bottom. None of us can predict the future, yet the strongest bedrock of determination and the surest footing of solid understanding of our own spiritual fortitude provide us with the natural footpath to the pinnacle of our greatest good.
Life, a representation of the culmination of our choices, begins at the very ground-level or lowest stratum. If you choose to stand on the solid ground of your beliefs, you'll rarely suffer from the wobbly
wakes that life rumbles into your experience.
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"Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential."
–
John Maxwell
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Healthy Recipe
Mushroom Crepes
Makes: 4 servings
Ingredients:
• 50g (2oz) plain flour
• 150ml ( 1/4pint) skimmed milk
• 1 small egg, beaten
• 1 teaspoon olive oil
• salt and pepper
• flat leaf parsley sprigs, to garnish
Filling
• 300 g (10 oz) chestnut mushrooms, chopped
• 1 bunch of spring onions, finely chopped
• 1 garlic clove, chopped
• 400 g (13 oz) can chopped tomatoes,
Drained
• 2 tablespoons chopped oregano
Directions:
To make the crepe batter, place
the flour, milk, egg and seasoning in a blender or food
processor and blend until smooth, or whisk the batter by
hand.
Pour a few drops of oil in a frying pan. Heat the pan, pour in a scant covering of batter and cook for 1 minute. Carefully flip the pancake and cook the second side. Slide out of the pan on to greaseproof paper. Slide out of the pan onto greaseproof paper. Make 3 more pancakes in the same way, adding a few more drops of oil to the pan between each pancake, and stack them in between sheets of greaseproof paper.
Now make the filling: put all the ingredients into a small saucepan and cook, stirring occasionally, for 5 minutes. Season to taste and divide the filling between the pancakes, reserving a little of the mixture to serve, and roll them up. Transfer the pancakes to an ovenproof dish and cook in a preheated oven, 180oC (350oF), Gas Mark 4, for 20 minutes. Serve with the remaining mixture on top and garnish with the parsley.
Nutritional Information: (Per Portion)
carbohydrate - 16g
Protein - 7 g
Fat - 3 g
KJ - 470
Kcal - 111
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Postnatal (Standing) Aqua Stretches
After pregnancy, it is necessary to realign your spine.
Standing in the water allows you the maximum stretch
between your hip bones and your ribs as you lift your
arms above your head. Aqua yoga makes use of deep
breathing in relaxed stretches that are easier and safer
in water than on land. Your ligaments are still soft and
should not be overstretched for at least four months
after giving birth.
Practice these simple standing stretches to lengthen
your spinal muscles and breathe deep under your
diaphragm where your baby was lying just a few weeks
ago.
Lengthen your body
Consciously, with a deep, long breath, close and lengthen your whole body. As you stretch your arms above your head, extend to the maximum as you inhale and exhale as deeply as you can. At the end of your exhalation, relax completely and “flop” your arms before you start stretching again on the next in breath. The fullness of the relaxation is as important as the extension.
Learn more about this article
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