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Volume No.: 599

Date: 14th March 2013

 

New Happening

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Strength training combined with weight-bearing aerobic exercises can help counteract the effect of asthma medications and prevent unwanted weight gain. That's the area of focus this week in the article, Strength Training for Asthma Sufferers.

In fitness,
Namita


Hot Fitness Tip

     

Studies have shown that most nursing mothers tend to lose up to one and a half pounds a month for the first 4-6 months after giving birth, and continue to lose weight at a slower rate beyond that time. Moms who breastfeed tend to lose more weight than formula feeding moms, even when bottle feeding moms take in fewer calories than they do.



Words of Inspiration

     

Keep your vision strong


It is all too easy to accept the limits placed on you by other people or by circumstances. Easy, yes, but where does that get you? Do you want your vision to be eroded by the small-mindedness of those around you? What is your purpose, anyway -- to just get along, or to make a real difference?

Respect the opinions of others, to be sure. There is much you can learn from them. Let them challenge you, forward. Don't let them limit you. You are your own person. Only you know what you are capable of achieving. No one else has the ability to limit that, unless you let them. Sure, the negative comments and criticism can sting. Yet you must learn from them and move forward.

You are truly blessed with a magnificent, powerful, unique life. There are so many places you can go, so many wonderful things you can do. In all of history, there has never been anyone who can equal you. Keep your vision strong. Set your own limits. Set your own standards, and set them high. This is your life we're talking about. It's worth every effort you can give to it.
 


Success Quote

   

"Well done is better than well said."

Benjamin Franklin




 

















 


Healthy Recipe

     

American Irish Stew

Makes:  6 servings. 
 

Nutritional Information:
Per Serving: (1 1/4 cup)


Calories: 370 Kcal, Fat: 8 g (2 g sat fat), Carbohydrate: 43 g, Protein: 32 g, Fiber: 6 g, Sodium: 427 mg.


Ingredients:

  • 1 Tbsp. extra virgin olive oil

  • 1¼ lbs. beef, top round, cut into 3/4-inch pieces (stew beef with the fat trimmed may be substituted)

  • 3 cloves garlic, minced

  • Salt and freshly ground pepper to taste

  • 1 medium onion, coarsely chopped

  • 3 medium carrots, peeled and cut into 3/4-inch pieces

  • 3 cups low-fat, reduced-sodium beef broth, or as needed

  • 4 medium russet potatoes, peeled and cut into large chunks

  • 1 Tbsp. chopped fresh rosemary

  • 1 leek, coarsely chopped

  • 2 Tbsp. chopped fresh parsley

  • 2 medium parsnips, cut into large chunks (optional)


Directions:

  • Heat oil in large pot over medium-high heat. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.

  • Add onion, carrots and parsnips. Cook for 3 to 4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer for about 75 minutes or until meat is tender.

  • Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer uncovered until potatoes are tender. Do not overcook to avoid potatoes falling apart.

  • Serve hot and garnish with parsley.


Courtsey: AICR

 

 


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Strength Training for Asthma Sufferers
| |


Exercising with asthma can be a big challenge for asthma sufferers. Two things happen inside the lungs of women suffering with Asthma constriction, the tightening of the muscles surrounding the airways, and inflammation, the swelling and irritation of the airways. Constriction and inflammation cause narrowing of the airways, by a combination of muscle spasm, mucosal swelling and bronchial secretion with symptoms such as wheezing, coughing, chest tightness, or shortness of breath. Furthermore, there is increasing evidence that, if left untreated, asthma can cause long-term loss of lung function.


Read more

 
 
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