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Volume No.: 632

Date: 31st October 2013


New Happening

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When it comes to the shape and condition of your body, you are most definitely what you eat. Diet can help beat fat and fluid retention and protect your against sun damage. To learn more check out this week's article, Eat your way to a Better Body.
 
In fitness,
Namita
[email protected]


Hot Fitness Tip

     

Muscles do not grow as you work them out. They grow while you sleep. Therefore, sleep deprivation will cost you valuable bodybuilding gains. Ensure a good night sleep every night and avoid staying up late if you don’t need to in order to keep cortisol levels low. Seven to ideally eight hours of sleep each night will not only keep you healthy and more energetic, but also will ensure that bodybuilding gains keep on coming.
  


Words of Inspiration

     

Focus

The more you focus on what you're working to achieve, the less distractions enter your awareness. Lift yourself out of the state of mind that can't "see" success. Once you begin to "see" success, you consider yourself potentially better than the competition. Little by little, you concentrate more and more, until you're unaware of anything in your way. You see your way clearly to victory and success.

Develop high self-esteem, motivation, and be consistent in your training program. You must develop your mind to the point that total concentration is merely a learned response, one you never consciously think about anymore.

Apply this sort of laser focus rep-per-rep and set-per-set in your workouts. Apply it in following your daily-integrated training program. Just as success begets success, imperfect practice makes your performance imperfect.
 
 
    



Success Quote

   

"If you want to achieve excellence, you can get there today. As of this second, quit doing less-than-excellent work."

Thomas J Watson





 


















Healthy Recipe

     

Veggie Chili

Makes:  4 servings

Nutritional Information:
Per Serving:

Calories: 214 Kcal, Fat: 5 g, Carbohydrate: 35 g, Protein: 11 g, Fiber: 12 g, Sodium: 367 mg.


Ingredients:

  • 1 Tbsp. olive or canola oil

  • 1/2 large onion, chopped

  • 1 medium red bell pepper, chopped

  • 1 garlic clove, finely chopped

  • 1 jalapeño pepper, seeded, deribbed, and minced

  • 1 Tbsp. ground chili powder

  • 1½ tsp. ground cumin

  • 1½ tsp. dried oregano

  • 1 (14½-oz.) can no-salt added diced tomatoes in juice

  • 1½ Tbsp. tomato paste

  • 1 cup water

  • 2 (15-oz.) cans black beans, rinsed and drained

  • 1/2 tsp. salt

  • Fresh cilantro, chopped, for garnish

  • Chopped scallions, for garnish

  • Reduced-fat sour cream, for garnish (optional)
     


Directions:

  • Heat oil in large saucepan. Add onions, sweet pepper, garlic and jalapeño pepper and cook until onion is translucent, about 5 minutes. Add chili powder, cumin, and oregano and cook, stirring, for 1 minute.

  • Add canned tomatoes, tomato paste and 1 cup water, then beans and salt. Bring to boil, reduce heat, and simmer, uncovered, for 30 minutes. Serve garnished with chopped cilantro, scallions and a dollop of sour cream, if desired.
     

 Courtesy: AICR

 


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Eat your way to a Better Body
| |


When it comes to the shape and condition of your body, you are most definitely what you eat. Diet can help beat fat and fluid retention and protect your against sun damage.

 1.To Gain Weight

 Of course, not everyone needs to lose weight- some of us would actually like to gain weight. It's actually harder to do this healthily than you may think- the foods that contain the most calories are normally the ones that are particularly bad for our health


Read more

 
 
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