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Volume No.: 596

Date: 21st February 2013

 

New Happening

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Many of us struggle with that vexing challenge of sticking to a new diet plan or a structured exercise plan. Contrary to popular belief, willpower is not dependent on psychological strength alone. Physiological factors, such as blood sugar, brain chemistry, and hormones, also influence—and can undermine—our powers of self-restraint. Check out this week's article focusing on Top 10 to Boost Your Willpower .... and Avoid Pitfalls.

In fitness,
Namita


Hot Fitness Tip

     

Cardiovascular exercise soon after a full meal can compromise oxygen and nutrient delivery to the working muscles, and cause gastric discomfort. Thus, you should wait at least 60-90 minutes after a full meal before engaging in cardiovascular exercise. The level of exercise and the amount and type of food consumed affect the time required for digestion to be completed before beginning exercise.

The higher the exercise intensity and/or the greater the amount food consumed, the longer the time should be between eating and exercising.






Words of Inspiration

     

Admit defeat and enjoy success


Most likely, you have a perfectly legitimate reason for not taking action. You haven't been able to get out and exercise because the weather has been so bad. You can't get any work done on your marketing plan because the phone keeps ringing.

So go ahead and give up. Admit defeat. The weather is not going to improve any time soon. And the phone calls are obstacles that prevent you from taking action and are not going away. Admit defeat. And then find a way to take action anyway.

Rather than fighting against something that you cannot change, look for ways to adapt. As long as you're fighting against it, you get a great excuse. But excuses won't help you accomplish anything. So give up the fight, give up the excuse. Go ahead and do what needs to be done. Admit defeat, get it behind you, and then take the actions that will bring you results and a positive change.


Success Quote

   

"Sow an act and you reap a habit. Sow a habit and you reap a character. Sow a character and you reap a destiny."

Charles Reade




 

















 


Healthy Recipe

     

Very Vegetable Minestrone with Barley and Beans

Makes:  4 servings. 
 

Nutritional Information:
Per Serving:
 1 1/2

Calories:260 Kcal, Fat: 4 g (2 g sat fat), Carbohydrate: 46 g, Protein: 12 g, Fiber: 13 g , Sodium: 452 mg.


Ingredients:

  • 1 Tbsp. olive oil

  • 1 small onion, finely chopped

  • 1/4 cup finely sliced green onions (including green stems)

  • 1/2 cup finely sliced celery

  • 1/2 cup finely chopped carrots

  • 2 tsp. chopped fresh sage (1 tsp. dried may be substituted)

  • 1 tsp. chopped fresh thyme (1/2 tsp. dried may be substituted)

  • 2 tsp. chopped fresh parsley (1 tsp. dried may be substituted)

  • 3 cloves garlic, minced

  • 1 cup finely chopped Savoy cabbage

  • Salt and freshly ground pepper to taste

  • 1 (14-oz) can cannellini beans, drained and rinsed

  • 3 cups reduced-sodium, fat-free chicken broth

  • 1 medium potato, cut into 1/2-inch cubes

  • 1/4 cup uncooked pearl barley

  • 1 cup frozen, cut green beans

  • 1 Tbsp. freshly grated Parmesan cheese (optional)


Directions:

  • In large pot heat oil over medium-high heat. Add onions, celery, carrots, sage, thyme, parsley and garlic. Sauté 5-6 minutes.

  • Add cabbage, salt, pepper and cannellini beans and stir. Add broth, bring to a boil and stir in potato and barley. Reduce heat and simmer, covered 20-22 minutes or until potato pieces are tender when pierced with a fork, gently stirring occasionally.

  • Stir in green beans. Continue to simmer for 5 minutes. Garnish by sprinkling Parmesan cheese over top and serve.


Courtsey: AICR

 

 


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Top 10 to Boost Your Willpower .... and Avoid Pitfalls
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Many of us are faced with annoying challenge of sticking to our goal of losing unwanted fat, following a healthy diet and getting enough sleep. The question that crops up to our mind is -Why is our self-control so strong on some days and so weak on others?

To answer that, willpower is not dependent only on psychological strength. There are certain physiological and emotional factors, such as blood sugar, brain chemistry, lack of sleep, hormones etc. which control our power of self- resistance.

 
       
Read more

 
 
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