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Volume No.: 592

Date: 24th January 2013

 

New Happening

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The only way to permanent relief from saddle bag is commitment to a healthful eating plan, combined with cardio with strength training that targets the glutes. To learn more check out this week's article, Trimming Down those Saddlebags.

In fitness,
Namita


Hot Fitness Tip

     

The hip flexors are often overworked because we spend so much time sitting (in flexion). Therefore, before working the glutes, it's a great idea to stretch the hip flexors so you can activate the glutes more easily. Butterfly stretch is one good example of stretching the hip flexors.

To do butterfly stretch, sit down on the floor, keeping your back straight. Bring the bottoms of your feet together in front of you so your legs form a diamond. Hold on to your ankles or feet. Feel your inner thighs open up, so knees are about level with elbows, and hold the stretch for 10 to15 seconds. Bring your knees off the ground so they're almost 90-degrees from the floor and hold for two seconds. Then lower knees back down so they're about level with elbows again and hold for 10 to 15 seconds. Repeat sequence three more times.






Words of Inspiration

     

You are Absolutely Unique!


No one in this world has the combination of abilities, talents, appearance, friends, acquaintances, burdens, sorrows and opportunities you possess.

Enjoy that uniqueness. You do not have to pretend in order to seem more like someone else. You weren’t meant to be like someone else. You do not have to lie to conceal the parts of you that are not like what you see in anyone else.

You were meant to be different. Nowhere ever in all of history will the same things be going on in anyone’s mind, soul and spirit as are going on in yours right now.

If you did not exist, there would be a hole in creation, a gap in history, something missing from the plan for humankind.

Treasure your uniqueness. It is a gift given only to you. Enjoy it and share it!


Success Quote

   

We all have ability. The difference is how we use it.

Stevie Wonder




 

















 


Healthy Recipe

     

Stuffed Chicken Breasts

Makes:  4 servings. 
 

Nutritional Information:
Per Serving:
 

Calories:200 Kcal, Fat: 6 g (1.8 g sat fat), Carbohydrate: 2 g, Protein: 32 g, Fiber: <1 g, Sodium: 209 mg.
 


Ingredients:

  • Canola oil cooking spray

  • 1 lb. boneless, skinless chicken breast, four thick pieces

  • 3/4 cup low-fat shredded cheddar cheese

  • 2 Tbsp. green onions, finely chopped, including the stems

  • 1 medium red bell pepper, 1/2 diced, 1/2 sliced

  • 1 Tbsp. plain Greek yogurt (canola mayonnaise may be substituted)

  • 2 tsp. fresh lemon juice

  • 1/2 tsp. hot sauce (optional)

  • 1 Tbsp. olive oil

  • 1/4 cup chopped fresh parsley or 1 Tbsp. dried parsley

  • Salt and freshly ground pepper to taste
     


Directions:

  • Preheat oven to 350 degrees. Spray 7 x 11-inch pan with cooking spray.

  • Carefully cut about a 1 inch wide slit into the thick end of each chicken breast. Insert knife to create a fairly deep pocket.

  • Combine cheese, green onions, red pepper, yogurt, lemon juice and hot sauce in mixing bowl.

  • Divide mixture into 4 portions and use a spoon to stuff breasts. Secure openings with wooden toothpicks inserted at an angle so meat lays flat. Place in prepared pan.

  • Brush olive oil over top of chicken and sprinkle with parsley, then pepper and salt, if using.

  • Bake for 30-35 minutes or until chicken is cooked through. Let stand about 5 minutes. Garnish with red pepper slices and serve.

 

 


Article of the Week

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Yoga Asana to Avoid Piriformis Syndrome

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Health Benefits of Eating Black Grapes

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Postnatal (Standing) Aqua Stretches

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Heather Stanning is 2013 World Fittest Rower

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HPV: Uncovering the Cancer Risk

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Cervical Cancer Awareness Month

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Cervical Cancer Quiz

 


Trimming Down those Saddlebags
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Pockets of extra fat hanging in abundance at outer thighs, just like the bags that hang off a horse’s saddle or dangle off the sides of a motorcycle, are referred to as saddle bag. If you’ve got saddlebags, it’s a sign that your body has very active fat storage enzymes in your thighs. Extra calories tend to get stored in the body, in your case they are headed towards your thighs.

 
       
Read more

 
 
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