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One of the reasons, for tight hip flexors is sitting for major portion of the day. When you sit, you place your hip flexors in a shortened position and if they're held in that shortened position for hours on end (say, at your computer), when you try to stand up they have a hard time lengthening. So take break from sitting and check out this week's article on, Pilates for a complete hip workout.

As we get ready to support the Pink Ribbon Day on 24th October, learn more about breast cancer prevention and management all through the month of October, a Breast Cancer Awareness Month.

In fitness,
Namita

"Weight-bearing exercise is not only helpful, but essential to prevent and to limit osteoporosis in people as they get older,” said C. David Geier, Jr., M.D., an assistant professor of orthopedic surgery and director of the sports medicine program at the Medical University of South Carolina. Examples of weight- bearing exercises include walking, jogging, dancing, stair climbing, hiking, low impact aerobics, tennis, etc. On the other hand, swimming and stretching are not weight bearing exercises that may not have the same beneficial effect on the bones as weight-bearing exercises.

Attitude Defines our Altitude  

Our attitude controls everything that we do. But how often do people consciously check to see if they have the “right” attitude? And if you have acquired the “wrong” attitude, can it be changed? Is it possible to find the right teacher or coach to help you change your attitude and enjoy the changing process?

One element of attitude is perspective. We all have a perspective on life. Some of us view life as an adventure, something to be enjoyed, a bit of fun. Others view life as a struggle, something to be tolerated at best and survived at worst.

Let's be honest. Life is tough. In fact, it's tough enough that it can wear down a positive perspective if you aren't being proactive and attempting to shore it up. The initial decision to have a better outlook on life is powerful, but only to the extent that the attitude is maintained over the long haul.

One of the best ways to do that is via the use of affirmations. Positive self-talk has a way of keeping us on track and reminding us of why a positive attitude is both desirable and completely justifiable. Good affirmations can prevent us from losing our forward-looking perspective on things. They can keep us moving in the right direction.

 If you feel as though your positive outlook on life is slipping a little bit, don't give up. Keep on moving till you attain the desired altitude.

"It is better to lead from behind and to put others in front, especially when you celebrate victory when nice things occur. You take the front line when there is danger. Then people will appreciate your leadership. ”

 –  Nelson Mandela

Healthy Recipe

Spicy Green Salad

Makes: 4

Ingredients:

• 1/2 roasted red bell pepper*

• 1-inch wedge sweet onion, chopped

• 1 small garlic clove, chopped

• 1 medium plum tomato, seeded and chopped

• 1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)

• 1 tsp. agave syrup or honey

• 1 Tbsp. fat-free, reduced-sodium chicken broth

• 1 Tbsp. red wine vinegar

• 1/4 tsp. salt

• 1 Tbsp. extra virgin olive oil

• 4 large romaine lettuce leaves

• 4 red-leaf lettuce leaves

• 1 packed cup baby arugula

• 6-inch piece English cucumber, sliced

• 2 plum tomatoes, sliced crosswise

• 1/8-1/4 red onion; about 3-4 very thin slices as rings
   

Directions:

1. In blender, whirl red pepper, onion, garlic, tomato, jalapeño, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.

2. Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.
   *If possible, roast pepper yourself.

3. Preheat oven to 425 degrees F.

4. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered.

5. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes.

6. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.

Nutritional Information:
Per serving:

Calories: 70 Kcal
Total fat: 4 g
Carbohydrate: 9 g
Protein: 2g
Dietary fiber: 2g
Sodium: 160g


Courtsey: AICR
 

Pilates for a Complete Hip Workout
 

Pilates is great for shaping your body, balancing your muscles and making you more flexible. It gives attention to your stabilizing muscles, which are often ignored by other exercise styles. It does some strengthening, especially when it comes to your trunk section, but its primary purpose is not to make your legs strong.

The hips are where most females store their fat, so we've got some easy exercises to get that area into shape...

Hip rolls: This exercise is great for toning and stretching the waist specifically, strengthening the oblique and other rotators of the torso and stretching the back muscles. In addition to reducing the "love handles", it will also keep your lower spine flexible!
 

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