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Nuts are a rich source of powerful antioxidants selenium and vitamin E. Anti-oxidants have recently been identified as having powerful anti-aging effects on the body due to their ability to block the damage caused by free-radicals, substances that contribute to early aging. This week we focus on Nuts: Adding a Hand Full in Your Diet.

Breast-feeding or nursing is linked with numerous benefits for both the mother and the child. It offers complete nourishment and protects the baby from various disease causing organisms. WF dedicates the first week of August to help women understand the significance of breast-feeding.

Yours in fitness,
Namita

Your caloric intake must not exceed the amount you normally burn. This is because any excess would then be converted and stored as fats, which is not good for your health and your figure. So, all you have to do is to eat food in moderation. This does not mean that you have to deprive yourself of the nutrition you enjoy eating but just make sure that you eat fresh foods. Make sure that you consume more fruits and vegetables and drink lots of water to avoid dehydration.

 

"Want to" 

Before setting off to achieve a goal what matters is how badly you want it done, be it weight loss, a project in hand or deadline irrespective of the hurdles lying ahead. How you perceive the goal, effort you are ready to put in, how far will you be able to carry on with it are factors that will determine the success or failure in achieving it.

Read this story submitted by Niel Eskelin, " I remember the night in Miami when our son, Ian, was just five years old. We were staying with relatives and it was his bedtime. When I looked at the living room floor, I knew we had a problem. Toys were all over the place. "Ian," I said, "you need to pick up all those toys before you go to bed." "Daddy," he said, "I'm too tired to pick up my toys." My immediate inclination was to force him to clean up the room. Instead, I went into the bedroom, laid down, and said, "Ian, come here. Let’s play Humpty Dumpty." He climbed up on my knees and I said, "Humpty Dumpty sat on a wall. Humpty Dumpty had a great fall." And he fell. Ian laughed and said, "Let's do it again." Well, after the third "fall," I said, "Okay, but first go pick up those toys." Without thinking, he ran into the living room and in ninety seconds he finished a job that could have taken half an hour. Then he jumped back on my knees and repeated, "Daddy, let’s do it again." "Ian, I thought you were too tired to pick up those toys." He answered, "I was, daddy, but I just wanted to do this!" We can finish any job when we have the "Want to!".

In "want to" lies the truth of every aspect of our lives. "Do you really want to get fit?", "Do you really want to shed extra weight?"

 

"The first requisite of success is the ability to apply your physical and mental energies to one problem without growing weary.”

 –  Thomas Edison

Healthy Recipe

Whole-Wheat Pasta with Fennel, Peas and Arugula

Makes: 4 servings

Ingredients:

• 1 fennel bulb, about 1¼ lbs.

• 8 ounces whole-wheat or farro spaghetti

• 2 Tbsp. extra virgin olive oil

• 1/2 large red onion, cut into 1/2inch crescents

• 1 garlic clove, finely chopped

• 1 cup fat-free, reduced-sodium chicken broth

• 1 cup fresh or frozen baby green peas

• 1½ cups arugula, cut crosswise in 3/4inch strips

• 2 tsp. fresh lemon juice

• Salt and ground black pepper

• 8 tsp. grated pecorino cheese

• 4 large basil leaves

Directions:

1. Cut top off fennel, eliminating fronds and stalks, and slice off bottom. Remove toughest one or two outer layers. Cut remaining bulb crosswise into thin slices. Remove hard, round core from each slice, then cut slice crosswise to make long strips. Set fennel aside.

2. In large pot of boiling water, cook pasta according to package directions and drain in colander.

3. While pasta cooks, heat oil in medium skillet with cover, over medium-high heat. Add onions and cook 2 minutes, stirring often. Add garlic and cook until onions are just translucent, about 2 minutes. Mix in fennel and cook, stirring occasionally, for 2 minutes. Pour in broth, cover, and cook vegetables for 2 minutes to start tenderizing them. Uncover, add green peas, and cook until fennel is crisp-tender, about 2 minutes. Mix in arugula until bright green and wilted, about 1 minute. Mix in lemon juice. Off heat, season vegetables to taste with salt and generous amounts of pepper.

4. Divide pasta among 4 wide, shallow bowls or deep plates. Spoon one-fourth of topping over each serving, including liquid from pan. Sprinkle 2 teaspoons cheese over each serving. Stack basil leaves, roll them lengthwise into a thin cigar, then cut roll crosswise, using a sharp knife to make thin strips. Sprinkle basil over pasta and serve immediately.

Nutritional Information:
 

Calories: 350 Kcal
Total fat 10 g
Saturated fat 2 g
Carbohydrate 58 g
Protein 14 g
Dietary fiber 13 g

Sodium 290 mg

Breast-feeding
 

Breast-feeding or nursing is linked with numerous benefits for both the mother and the child. It offers complete nourishment and protects the baby from various disease causing organisms.

It protects the baby from sudden infant death syndrome and increases the baby’s intelligent quotient (IQ).

Researches have reported that it protects the mother from developing cancer and bone disorders.

It helps the mothers to reduce the fat deposit that has accumulated during pregnancy and help them lose weight after birth.

Breast-feeding requires commitment and patience and in some cases becomes risky and increases the chance of transmitting certain deadly viruses such as HIV and Herpes Simplex virus to the baby through the milk. Nursing mothers should also avoid certain substances such as caffeine, alcohol, nicotine and certain medications while breast-feeding.

We dream that all mothers will breastfeed their children and celebrate this profound experience of motherhood with gratitude and respect to God's infinite wisdom and generosity.

God empower mothers so that they can realize and utilize the body's tremendous capacity to nurture, heal and regenerate.


The discovery that a baby is expected is one of the life's most exciting moment. Diet and exercise, and giving up cigarettes and alcohol, are now considered as important as a part of prenatal care as medical checkups. This section provides the basic information about fitness and well-being during pregnancy, labor, birth and after delivery.

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