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Volume No.: 648

Date: 20th February 2014

 

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With a few simple ingredient substitutions, you can turn any pizza recipe into a healthy recipe full of nutrition. A homemade pizza will always be better for you than delivery when it includes a healthy pizza dough; smart pizza sauce choices; and lean, nutrient-rich toppings. This week we bring you, Top 10 to a Heart-Healthy Pizza Meal.

This week, Women Fitness team covered an interview with Maria Valentina Vezzali, Six times Olympic gold medalist in fencing. According to Maria, women should do a lot of sport. "A sound mind in a healthy body. There is no age limit for sports and to follow a healthy diet."

In fitness,
Namita
[email protected]


Articles of the Week

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Healthy eating for Every Body Shape
 

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An Interview with Maria Valentina Vezzali : Six times Olympic gold medalist in fencing
 

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Microdermabrasion: An Instant Facelift
 

-

Top 10 Toxic Chemical in Personal Care Products: Watch Out
 

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Josie Gibson: British media Icon reveals "I feel my most sexiest in Gym gear"
 

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Healthy Heart Awareness Month
 

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Are You heart Smart?
 

 


Hot Fitness Tip

     

Rope climbing is quite a tough exercise for the abdominal muscles. Start by lying on your back on the floor. Contract your stomach muscles so that you start to roll up until you are about halfway to a sitting position, knees bent, arms outstretched in front of you. Loosely clench you fists, then raise one arm above your head. Lower this arm again and, as you do so, raise the other one. This movement looks as if you are pulling on a rope. If the stomach muscles start to bulge out or quiver, stop. Try again and repeat for 8-10 pulls.  
  


Words of Inspiration

     

Life's Energy is What You Make it

Anyone who knows the basics of sailing can maneuver their boat to the desired destination, regardless of the wind direction. The ability to adjust the sails appropriately, and the amount of wind, are of far greater importance than the wind's direction.

Winners and achievers in life know how to use all of life's energy -- the tail winds and the head winds -- to move ahead toward goal achievement. Fear gives us the heightened sense of awareness necessary for taking on difficult situations. Challenges give us superb opportunities for learning and growing. Setbacks and obstacles strengthen our resolve and determination. That is, if we decide to take them that way.

You can't control the wind, but you can control how to set your sails. You can't control what life hands you, but you have complete control over what you do with it. Fear can blow you off course -- or they can supply the energy to propel you ahead.

It all depends on you. 
 

 


Success Quote

   

"It is determination and the will to win what causes a decision to be taken, even if you're tired, you never have to give up until the last point, the competitor has not yet won, and that is the competition."

Maria Valentina Vezzali, foil fencer




 


















Healthy Recipe

     

Broiled Tilapia with Mustard and Yogurt Sauce

Makes:  4 servings

Nutritional Information:
Per  Serving

Calories: 200 Kcal, Fat: 6 g, Carbohydrate: 2 g, Protein: 34 g, Fiber: 0 g.


Ingredients:

  • Canola oil cooking spray

  • 1 Tbsp. extra virgin olive oil

  • 4 (6-oz.) tilapia fillets

  • Salt and freshly ground pepper to taste

  • 1/4 cup 2% Greek-style yogurt

  • 1 tsp. Dijon mustard

  • 1/4 cup freshly squeezed lemon juice

  • 2 Tbsp. fresh chives, chopped (green onions can be substituted)


Directions:

  • Turn on broiler. Spray baking dish.

  • Drizzle olive oil on both sides of fillets. Gently brush to coat well. Season with salt and pepper.

  • Arrange fillets in baking dish. Do not overlap. Broil until fish flakes easily, about 8 minutes. Set aside.

  • In small bowl combine yogurt, mustard, lemon juice and chives. Whisk to combine well.

  • Transfer fillets to serving dish. Drizzle with sauce and serve.
     

 Source: AICR

 


Top 10 to a Heart-Healthy Pizza Meal
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Pizza has often been classified as a junk food. Making your own pizza at home is a great way to slash calories and fat as well as add some serious flavor and nutrients by selecting your own fresh toppings.

All the basic ingredients of pizza have a healthy potential. It's only when you go overboard on toppings or the amount you eat that pizza turns into an unhealthy food option.

Read more

 
 
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