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If you’ve been working out too hard and feel symptoms, like fatigue, loss of appetite, lack of co-ordination, slow recovery from muscle soreness, it’s time for you to cut back a little or take a break. This week we focus on Exercise Overindulgence: are you pushing too hard?

Enjoy this week’s newsletter below & buy Women Fitness membership- the very best online weight loss and management program.

Yours in fitness,
Namita

Eating less carbohydrates forces your body to burn fat for fuel instead of sugar. Reducing carbs and increasing protein accelerates fat loss by controlling your insulin and blood sugar more effectively. A diet comprising of 175 -200 grams of carbs is advisable with most of the carbs eaten early in the day. Every 4th day, you can have a high carb day (350 grams) to replenish your depleted glycogen stores. With 175 - 200 grams of carbs, that is just enough fuel to provide the energy and to prevent muscle loss.

In addition to moderating total daily carb intake, try getting off all processed carbs including bread, crackers, pretzels, pasta, bagels and switching only to natural, unprocessed carbs like vegetables, oatmeal, yams, rice, potatoes, etc. That single change will go a long way in helping you get leaner (and healthier too!)

Willingness to Take the Stairs  

Once while touring, the Washington Monument, the guide announced that there would be a two-hour wait to ride the elevator to the top of the monument. However, with a smile on his face he said," There is no waiting to go to the top if you are willing to take the stairs".

This applies not only to the trip to the top of the Washington Monument, but infinitely more important to the top in the game of life. To speak accurately the trip through the elevator is not only crowded, it is permanently out of order; there is no free ride. If you are willing to take the stairs, and take them one at a time, then there is completely no doubt that, "We'll see you at the top!"

"Opportunity is missed by most people because it is dressed in overalls and looks like work.”

 –  Thomas Edison

Healthy Recipe

Chickpea, Pepper and Pine Nut Salad

Makes: 4 servings

Ingredients:

• 1 can (15 oz.) chickpeas, drained and rinsed

• 1 medium red bell pepper, cored and cut into julienne strips

• 1 medium tomato, diced

• 3 scallions, cut into julienne strips

• 2 Tbsp. low-fat buttermilk

• 1 Tbsp. lemon juice and pulp

• 1 Tbsp. wine vinegar

• 1 Tbsp. extra virgin olive oil

• 2 cloves garlic

• 2 Tbsp. fresh basil leaves, lightly steamed*

• 1 Tbsp. pine nuts

• Salt and freshly ground black pepper, to taste

• 6-8 red lettuce leaves for serving bed

Directions:

1. In medium mixing bowl, combine chickpeas, pepper, tomato and scallions.

2. For creamy basil dressing, pour buttermilk, lemon juice and pulp, vinegar, oil and garlic into spice grinder or blender and process until thick. Add basil and process again until leaves are minced.

3. In a dry skillet over medium heat, toast pine nuts, stirring continually for about 2 minutes. Be careful not to burn them.

4. Pour dressing over chickpea mixture and toss well to coat. Season with salt and pepper to taste. Spoon onto lettuce leaves. Sprinkle with pine nuts and serve.
   

*In small skillet over medium-high heat, add 2 tablespoons of water and heat until steaming. Add basil leaves, cover and reduce to medium heat. Steam leaves for 1/2 to 1 minute and remove from pan immediately.

Nutritional Information: (Per Portion)

Energy 160 calories
Fat 6g
Saturated fat 0 g
Fibre  5g
Carbohydrate 22 g.
 

Exercise Overindulgence: are you pushing too hard?
 

There is a thin margin between over-training and under stimulating a muscle for growth. While sweating it out in the gym one loves to reap the benefit of their labour What happens, if your body stops responding in a positive way. How do you know if you’re guilty of exercise overindulgence?

Check if any of these symptoms apply to you:

• You’ve been exercising frequently, but your regular workout seems more difficult

• Exercise leaves you more exhausted than energized

• Your performance is decreasing despite diligent workouts

• You experience a loss of co-ordination

• It takes you longer to recover from muscle soreness

• You have no appetite

• Your stomach hurts

• You get sick often

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