This Week in Health

 

New Happening

Exercisers are prone to numerous skin problems caused by increased moisture or friction or damaging elements like cold, sunlight, and infection. Many skin afflictions, however, can be prevented by keeping the skin dry, clean, and protected. It is imperative to take care of your skin whether you are training indoor or outdoor. To gather more information check out this week's article, Skin Care for Exercisers.

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Yours in fitness,
Namita
 
Hot Fitness Tip of the week
Legumes are an excellent source of soluble fiber, which is important for keeping an athlete’s blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slow releasing complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy for working out. Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes can be purchased dry, canned, and sometimes frozen.
 
 
Words of Inspiration


Dig in!
 

Even the most modest effort can be enough to change your momentum from negative to positive. But why settle for just a modest effort? When life seems overwhelming, dig in and go to work.

Just because there is much to be done, is no reason to give up. To the contrary, the more burdensome the challenges, the more of a difference you can make.

Dig in. Tackle one task, and then another. Keep going. You're making progress. Momentum is on your side when you make the effort to make a difference.

Welcome the exhilaration of confronting the challenges that face you. Solve problems, plan, organize, build, create value. Make the world a better place in your own unique way.

 Live the adventures that those overwhelming challenges bring. Dig in, go to work, and make it happen.

 

 
Success Quote


"For every difficulty that supposedly stops a person from succeeding there are thousands who have had it a lot worse and have succeeded anyway. So can you.”

 –  Brian Tracy

 
Healthy Recipe

Healthy Recipe

Cucumber and Alfalfa Tortillas


Makes: 4 servings

Ingredients:

  • 225g/8oz/2 cups plain flour, sifted pinch of salt

  • 45ml/3 tbsp olive oil

  • 100-150ml/4-5fl oz cup warm water

  • lime wedges, to garnish
 For the salsa:
  • 1 red onion, finely chopped
  • 1 red chilli, seeded and finely chopped
  • 30ml/2 tbsp chopped fresh dill or coriander
  • 1/2 cucumber, peeled and chopped
  • 175g/6oz/2 cups alfalfa sprouts
For the sauce:
  • 1 large ripe avocado, peeled and stoned
  • juice of 1 lime
  • 15ml/2 tbsp soft goat's cheese
  • pinch of paprika

 Directions:
1. Mix all the salsa ingredients together in a bowl and set aside.
2. For the sauce, place the avocado, lime juice and goat's cheese in a food processor or blender and process until smooth. Place in a bowl and cover with clear film. Dust with paprika just before serving.
3. For the tortillas, place the flour and salt in a food processor or blender, add the oil and process. Gradually add the water until a stiff dough has formed. Turn out on to a floured board and knead until smooth.
4. Divide the mixture into eight pieces. Knead each piece for a couple of minutes and form into a ball. Flatten and roll out each ball to a 23cm/9 in circle.
5. Heat a non-stick or un-greased heavy-based pan. Cook one tortilla at a time for about 30 seconds on each side. Place the cooked tortillas in a clean dish towel and repeat until you have made eight tortillas.
6. Spread each tortilla with a spoonful of avocado sauce, top with the salsa and roll up. Serve garnished with lime wedges and eat immediately.



Nutritional Information: (Per Portion)

Energy 395Kcals/1659KJ
Fat 20.17g
Saturated fat 1.69g
Cholesterol 4.38mg
Fibre 4.15g.
 

 
Article of the Week


Skin Care for Exercisers
 

Exercisers are prone to numerous skin problems caused by increased moisture or friction or damaging elements like cold, sunlight, and infection. Many skin afflictions, however, can be prevented by keeping the skin dry, clean, and protected.

INDOORS

Let's start with the gym. The key word for skin at any time is hydration, but when it comes to aerobic exercise in a hot, stuffy environment such as a gym, drinking an adequate supply of water is not so much a matter of comfort as a matter of urgency. Without vigorous exercise, you normally lose about 2 liters(4 1/4 pints) of water a day, only some of it through perspiration. Adding a good sweaty session at the gym will significantly increase the volume lost.


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