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Volume No.: 600

Date: 21st March 2013

 

New Happening

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The American Council on Exercise advises pre-loading with an electrolyte solution two hours before an endurance event or long-duration workout, and then switching to water immediately before starting. To learn more check out this week's article, Hydration for Enhanced Performance.

In fitness,
Namita


Hot Fitness Tip

     

Get a complete physical checkup before you start a strength training program. You might have to modify or avoid weightlifting if you have muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger.



Words of Inspiration

     

Expect it


Rarely will you ever accomplish more than you expect to accomplish. So get in the habit of expecting the best. Your expectations by themselves do not create your reality, but they do indeed set the direction for it.

What do you expect to achieve today, this week, or this month? How do you expect other people to relate to you? Expectations guide our actions. When we know what is expected it gives us a clear plan for exactly what to do.

Whatever you sincerely expect, you will work for, you will nurture, you will persist for and give power to. Those things will serve to make it happen. Expectations powerfully influence both your conscious and subconscious actions.

If you expect the day to be dreary and boring, most likely it will be. When you expect the day to be productive and fulfilling, you'll find yourself acting to satisfy those expectations. Make it a point to expect the best, and then commit to following those expectations.
 


Success Quote

   

"The most difficult thing is the decision to act -- the rest is merely tenacity. The fears are "paper tigers". You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward."

Robyn Davidson




 

















 


Healthy Recipe

     

Spring Stir Fry with Chicken

Makes:  4 servings. 
 

Nutritional Information:
Per Serving: (1 1/2 cup)


Calories: 276 Kcal, Fat: 7 g (1.5 g sat fat), Carbohydrate: 38 g, Protein: 16 g, Fiber: 5 g, Sodium: 349 mg.


Ingredients:

  • 1 Tbsp. peanut oil

  • 5 cloves garlic, minced

  • 1 tsp. grated fresh ginger

  • 1/4 tsp. ground ginger

  • 6 spring onions, chopped, including the green stems

  • Salt to taste

  • 1 lb. chicken, boneless and skinless, cut into about 1/2-inch strips

  • 1 large onion, chopped

  • 1 cup chopped cabbage

  • 1 medium each, red and green bell peppers, chopped

  • 2 Tbsp. reduced-sodium soy sauce

  • 1 1/2 tsp. sugar, optional

  • 1 Tbsp. cornstarch

  • 1/2 cup water

  • 3 cups of cooked brown rice


Directions:

  • Heat oil over medium-high heat in wok or large skillet. When oil is almost smoking, add garlic, ginger, ground ginger, spring onions and salt to taste. Stir-fry about 2 minutes. Add chicken. Stir fry an additional 3 to 4 minutes.

  • Add chopped onion and cabbage and cook, stirring occasionally, for about 5 minutes. Add peppers and cook for 2 minutes.

  • Mix soy sauce, sugar and cornstarch into water; add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.


Courtsey: AICR

 

 


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Hydration for Enhanced Performance
| |


A recent study looked at how drinking cold water affects hermoregulation  and performance in three areas:

  • Endurance (bicycle time to exhaustion),

  • Strength [a 60 percent of one-repetition maximum (1RM) bench press to exhaustion],and

  • Power (a single broad jump).


Read more

 
 
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