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Volume No. 326

Thursday July 09, 2009




BWith increasing weight problem, we need to stop focusing on what people should be eating and instead focus on why they eat unhealthily in the first place. The next step would be to learn how to overcome these hurdles. Remember, by eating healthy you can develop better looks, better health, better spirit and above all a better YOU. This week we focus on Learning how to eat healthy, again..


Enjoy good health,
Namita Nayyar, AFI


Practice lower chest breathing to make the most of your lung capacity. It provides the principle for efficient management of everyday activities such as walking, climbing stairs, shopping, or gardening etc.

  • While sitting in a comfortable position with your back well supported. Place your hand on your abdomen and give a little cough. The muscle you feel under your hand is your diaphragm. The next time you breathe in, push your hand out with you diaphragm and abdominal muscles. This will give you a feeling of breathing around the waist.

  • Try breathing in through your nose and out gently through your mouth, making your breath out twice as long as your breath in. Counting 1 as you breathe in, and then 2 and 3 as you breathe out, will help you.

  • At the same time relax your shoulders and upper chest. Continue to breathe in through the nose and gently out through the mouth or nose as you find most comfortable.



Anyone Can.

Anyone who flips on a light switch will cause the lights to turn on. Anyone who shifts an automobile into gear and presses on the accelerator pedal, will cause the car to move forward. Anyone who takes the steps necessary to build a successful business, will do so.

Achieving results is a matter of putting forth the necessary effort. Anyone can achieve any result by making the specific efforts required to reach that result.

Make the same efforts as a winner, and you will have the same results. Take the necessary sequence of steps, and you'll arrive at the destination of your choice.

It really doesn't matter who you are, or where you came from, or what disappointments you've experienced in the past.?
Achievement, no matter how small or how grand, is a simple cause-and-effect proposition. Make the right effort and you'll get the desired result.

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm



"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
Mark Twain




Asian Vegetable Stir-Fry 

Serves: 8



  • 1 tablespoon sesame oil

  • 2 cups sliced shiitake mushrooms (stems removed and discarded)

  • 4 cups sliced bok choy

  • 1 cup short, thin strips of red bell pepper

  • 1/2 of 1 medium onion, sliced
    1 large garlic clove, pushed through a press

  • 1 tablespoon lite (reduced-sodium) soy sauce

  • 2 to 3 teaspoons sambal oelek (hot chili paste)


  • Heat oil in 12-inch nonstick skillet over high heat. Add mushrooms and stir-fry 1 minute; add bok choy, red bell peppers, onion, and garlic and stir-fry 2 minutes.
    Stir in soy and chili sauces and stir-fry 1 minute more for tender-crisp vegetables. Serve hot.

Nutritional Information: (per serving)

Calories: 70 kcals

Carbohydrates - 8 gm

Net carbs- 5.5 gm

Protein - 3 gm

Fat - 4 gm



Learning how to eat healthy, again.

Foods we eat, low carb, low fat, vegan, macrobiotic, raw, whole foods, have a direct bearing on how we feel: our energy, mood, appearance, and body image are all influenced by our dietary choices.

In order to solve weight problem, we needed to stop focusing on what people should be eating and instead focus on why they eat unhealthily in the first place. Behavioral psychologists have studied and found reasons for unhealthy eating. For instance:

  • Convenience is a major factor in what people choose to eat. Having to cook is a drawback.

  • Access is key. If candy is within arm's reach, it is hard to resist. If it is out of sight in a cupboard, we eat less of it. If it isn't in the house at all, we are very unlikely to actually get in the car and seek it out.

  • The main causes of overeating bouts are not hunger or the deliciousness of the food, but emotional and psychological cravings.

  • Larger serving sizes make us consume more food (even if we don't finish the serving).
    There is little relationship between meals; for example, eating a large lunch will not help us eat a small dinner.

  • We eat or drink more from large half-filled containers than from small full ones but believe we have consumed less.

Click here, to read the complete article on Learning how to eat healthy, again.

More Articles:

Heartburn or Gastroesophageal Reflux Disease (GERD) means acid indigestion. This occurs when the lower esophageal sphincter (LES) does not close properly and the stomach contents reflux or return into the esophagus. This may create a burning sensation in the chest or throat when the refluxed stomach acid touches the lining of the esophagus. The burning sensation is the one called Heartburn. Read more about Yoga for heartburn at http://www.womenfitness.net/heartburn_yoga.htm


Fitness model or natural bodybuilder look strikingly different because of a low body fat percentage and enhanced muscle mass and muscle density. These are components which can be built over time. You cannot just expect results within three to four months and think you have done the necessary work. You have to build the foundation to sculpt the masterpiece. Read more about Strategy for building muscle mass and muscle density at http://www.womenfitness.net/muscle_mass.htm


Heartburn is a burning sensation in the chest that can extend to the neck, throat, and face; it is worsened by bending or lying down. It is the primary symptom of gastroesophageal reflux, which is the movement of stomach acid into the esophagus. Heartburn is generally related to meals and posture. On rare occasions, it is due to gastritis (stomach lining inflammation). Read more about Heartburn at http://www.womenfitness.net/hb.htm


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