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Feeling Hungry? note that, soluble fibre helps to control blood sugar levels and may also increase levels of a satiety hormone so that you feel fuller for longer. As for protein, research shows this nutrient is more satiating than carbohydrates or fats as the body has to work harder to digest and absorb it. Check out this week's article on, Top 10 foods to fill you up and fight hunger.

In fitness,
Namita

Alternative research has suggested that when you cycle, swim, row or run at a modest intensity of only 50% VO2max (about 69% MHR), fat provides about 50% of the calories you need to keep going for the first hour or so. If you keep going after that, fat becomes even more generous, providing around 70% of the total energy after two hours and 80% or more if your work duration exceeds three hours. If you increase the intensity then the Fat contribution decreases - at 75% VO2max fat provides 33% of the energy.

Australian Researchers at the University of New South Wales and the Garvan Institute studied 45 overweight women over a period of 15 weeks. Three times a week the ladies cycled for 20 minutes, sprinting in bursts of 8 seconds followed by 12 seconds of easy cycling.

Professor Steve Boutcher, leader of the team, stated that the women lost 3 times more weight as other women who exercised regularly at a continuous pace for 40 minutes. The women in the study were said to have lost weight mainly from their legs and buttocks. 
 

Why not today? 

There is something you've always wanted to do. There is some desire that you've always wanted to pursue someday. Well, today is the perfect day for you to begin. Of all the days you have available to choose from, today will give you the earliest start and the best advantage.

There is an ideal version of you that you've always dreamed of becoming. You can start right now to work toward becoming that person, toward living that life you've always wanted.

Taking the first step is not difficult. It is well within your reach. It's your life we're talking about here. Don't you want to do everything possible to make it as great as it can be? Why would you want to spend even another minute waiting to get started?

Time is constantly passing by. Starting right now to pursue the life you've always wanted will immediately put time on your side. As soon as you make the commitment to move forward, every moment will bring you closer to your goal.

Get up and go for it. Start right now to create for yourself the life you deserve, the very best life you can imagine.
 

"The world is full of abundance and opportunity, but far too many people come to the fountain of life with a sieve instead of a tank car...a teaspoon instead of a steam shovel. They expect little and as a result they get little.”

 –  Success Motivation Institute

Healthy Recipe

Mussel Soup and Winter Vegetable

Makes: 6 servings

Ingredients:

• 1-1/2 pounds Mussels

• 1/2 cup Carrots sliced, 1 cup

• 1/2 cup Parsnips raw

• 1/2 cup Broccoli, Rabe

• 1 Tablespoon Olive oil

• 2 Tablespoons Shallots, chopped

• 1 medium Garlic clove minced, 1 medium

• 2 cups Wine table, white

• 2 Tablespoons Parsley fresh

• 1 Tablespoons Thyme, ground

• 2 cups Cream heavy whipping

• 1 cup Leeks
   

Directions:

1. Soak mussels in water at least 2 hours to remove any sand.

2. Prepare leeks, white part only, cleaned and sliced on the bias. Chop parsley, mince garlic and shallots.

3. Dice carrots, parsnips, and broccoli rabe.

4. Blanch carrots, parsnips and rapini. Plunge the vegetables into boiling water and cook about 4 minutes until just tender. Immediately run cold water over hot vegetables to stop cooking process. Set aside.

5. Heat a large shallow pan until very hot. Add olive oil; quickly add shallots, garlic, mussels, and wine (clam juice or combination of both, may also be used, to equal 2 cups). Cover pan; leave heat on high.

6. Mussel shells should open within 5 minutes. (Discard any mussels that do not open in 5 minutes.) Remove pan from heat.

7. Remove meat from shells; set aside. Return pan with liquid to stove. Add herbs to mussel liquid; bring to a boil. Add cream and prepared leeks; boil 2 minutes. Add blanched carrots, parsnips, broccoli rabe, season with salt and pepper. Soup can be prepared ahead to this point.

Note: Navy beans may be used in place of black-eyed peas.

 

Nutritional Information:
Per serving:

Calories: 577.52cal
Protein: 29.45g
Fat: 36.91g
Cholesterol: 172.67mg
Fiber: 1.39g
Vitamin A: 792.50RE
Vitamin C: 21.47mg
Vitamin D: 80.00IU
Vitamin E: 1.68mg
 

Top 10 foods to fill you up and fight hunger
 

It's normal to feel hungry when you start a new exercise regime or you increase your exercise frequency or intensity. You're burning more calories, so your body needs to take more in. Here are some foods you can eat and avoid feeling hungry, with overindulging, and hopefully lose weight in the process:

Porridge
Porridge is a great breakfast option to keep you full until lunchtime. Oats are a wholegrain, which means they contain all three parts of the grain – the nutrient-rich inner germ, the starchy endosperm and the fibre-rich outer bran layer.

A wealth of research shows that wholegrains can help you feel fuller for longer, mainly because they are high in fibre and starchy carbohydrates. Oats are a good source of a soluble fibre called beta-glucan, which helps to slow down the digestion and absorption of carbohydrates. They also have a low glycemic index so can help to keep blood sugar levels steady, preventing those dips that leave us tired, hungry and reaching for the biscuits.
 

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