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There is no doubt that, women who undergo long-term weight training have more active forms of bone- and muscle-strengthening growth hormone than their counterparts. Strength training is probably one of the most important things you can do to build or maintain strong bones. During exercise muscles are challenged, to pull on their bony attachments stimulating bone formation. This week we focus on, Exercise for Building Better Bones.

Don't forget to check out the article, Dark Chocolate: Catching up with Health Benefits. Here we uncover the innumerable health benefits of the "Dark" much thought-about culprit.

In fitness,
Namita

The endurance factor of the muscles depends on the nutritive support for the muscle-more than anything else on the amount of glycogen that has been stored in the muscle prior to the period of exercise. A person on a high carbohydrate diet stores far more glycogen in muscles than a person on either a mixed diet or a high fat diet. Endurance is greatly enhanced by a high carbohydrate diet.

In addition, glucose solutions given to an athlete to drink during the course of an athletic event (in optimal concentrations of 2 to 2.5 per cent) can provide as much as 30 to 40 per cent of the energy required during prolonged events such as marathon races.

Power of Conviction  

Stand up or sit up straight. Suck in your stomach as much as you can but not so much where you can't hold it for about five minutes. Lock your eyes on one particular spot on the wall or wherever you are. Breathe rhythmically and think about what you want. Let you confident posture and a confident facial expression communicate with your subconscious mind that you are sure, that you have the conviction that your biggest dreams are already real inside of you and that they will begin to manifest in the world now. Repeat this idea in your mind and even say it out loud for at least five minute or as long as you can.

There is no time limit. Just do what you have to do to reach as state of 100% conviction that what you want it a reality.

Reaching a state of conviction is casting out all fears, all doubt, all worry, all negative thinking, all negative feelings and all negative images from your mind and replacing that space with a knowingness of what you envision.
 

"All the strength and force of man comes from his faith in things unseen. He who believes is strong; he who doubts is weak. Strong convictions precede great actions. ”

 –  James Freeman Clarke

Healthy Recipe

Chicken Crusted with Almond and Flax

Makes: 4

Ingredients:

• 4 (4 oz.) boneless chicken breasts 

• 1/4 cup almond meal (crushed almonds may be substituted)

• 2 Tbsp. ground flax meal

• 1/2 tsp. salt

• 1 Tbsp. olive oil

• 1 Tbsp. almond butter, optional

• 1 tsp. lemon juice

• 2 cloves garlic, minced

• 1/4 tsp. cayenne pepper or to taste

• 1/4 tsp. paprika

• 1 tsp. dried parsley

• 1 tsp. dried thyme

• 1 tsp. dried basil

• 1 tsp. dried oregano

Directions:

1. Preheat oven to 350 degrees.

2. Using kitchen mallet, pound breasts uniformly flat, if desired.

3. Combine almond and flax meal and salt in small bowl and stir to mix uniformly.

4. Combine oil, almond butter (if using), lemon juice, garlic and all spices and herbs in medium bowl. Mix thoroughly. Add chicken to mixture and let marinate for at least 5 minutes.

5. Remove chicken from marinade and place on baking dish. Sprinkle half of almond-flax mixture evenly over chicken. Pat each breast with your hand to ensure it adheres and forms a crust. Gently turn over each breast, being careful not to disturb coating, and repeat the process using remaining almond-flax mixture.

6. Bake 25 to 30 minutes or until meat thermometer reaches 165 degrees F when inserted into chicken.

Nutritional Information:
Per serving:

Calories: 210 Kcal
Carbohydrate 3 g
Protein 25g
Fat 11g

courtsey: AICR
 

Exercise for Building Better Bones
 

Exercise is an important component in the overall strategy for improving the health and strength of your bones. The optimal exercise regime for preventing osteoporosis has yet to be established, but these guidelines are based on our current state of knowledge. We do know that exercise works best when you have adequate levels of estrogen, calcium intake and vitamin D. The diet should be low in fat with emphasis on cereals ,fruits and vegetables.

We think of bones as solid, rocklike structures, instead they're living tissue that is constantly changing. Peak bone mass usually occurs between age 20 and 30 and then slowly declines. Bone loss accelerates during the first several years following menopause. A Recent study indicated that a fat-laden diet could lead not only to obesity and heart disease but to the thinning, fragile bones of osteoporosis. The foods we eat, the amount of physical activity we perform and various environmental and genetic factors contribute to bone health. If you have been diagnosed with osteoporosis, check with your physician before starting any exercise program.
 

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