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Exercise
doesn't have to be grueling to improve your strength and
stamina. Slow stretching improves both flexibility and
strength, in addition to helping to firm and tone the
body. This week we focus on Top 10 Stretches to Work
your way to Fitness. These exercises are designed to
achieve suppleness, eliminate tension, and firm up
muscle tone. Namita Nayyar, AFI |
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One of the biggest problems with dieting is the constant hunger. No matter how
much water we drink, how many salads we munch or how much sugar-free gum we
chew, the hunger is always there. Hunger makes us blow our diets, pure and
simple. To manage this, start meals with a broth-based vegetable soup or a salad
packed with a variety of veggies. Enjoy a piece of fresh fruit, fruit salad or
even fruit canned in its own juice as part of most meals. Dried fruit has a much
higher energy density, because the water has been removed. Choose fat-free or
low-fat dairy products (milk, yogurt, cheese, cottage cheese). |
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Positive or Optimistic
How we handle stress depends upon our attitude. Optimists cope more effectively
with life stress. They tend to recover more quickly. Pessimists on the other
hand deny the problem, distance themselves from the stressful event, focus on
stressful feelings, or allow the stressor to interfere with achieving a goal.
One way to start developing a more positive attitude is through "thought
stopping." Start by noticing your attitude in various situations to see if you
have a more negative or a more pessimistic view.
The next time you are thinking or saying a pessimistic comment, picture a big,
red STOP sign stopping the negative thought. Then replace that thought, or the
statement, with a more positive or optimistic statement.
Learn more |
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"Succeeding
is not really a life experience that does that much
good. Failing is a much more sobering and enlightening
experience.."
- Michael Eisner |
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Berry Banana Smoothie
Makes: 2 servings.
Ingredients:
1 cup frozen mixed berries (raspberries, blackberries, blueberries,
strawberries)
1 banana (medium)
2/3 cup unsweetened apple juice
Direction:
Combine all of the ingredients in a blender. Puree until smooth.
You can increase the berries to 1 1/2 cups and use just half a banana for more
berry flavor, if desired. When using frozen berries no ice cubes are needed. If
you want to use fresh fruit be sure to add two ice cubes to the blender for a
thicker consistency.
Nutritive Information:
Per serving: 131 calories, less than 1 g. total fat (0 g. saturated fat), 33
g. carbohydrates, 1 g. protein, 4 g. dietary fiber, 4 mg. sodium. |
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Top 10 stretches to work your way to fitness
Exercise doesn't have to be grueling to improve your
strength and stamina. Slow stretching improves both
flexibility and strength, in addition to helping to firm
and tone the body. These exercises are designed to
achieve suppleness, eliminate tension, and firm up
muscle tone.
Stretch plays an important role in exercise, which are
performed slowly and precisely. If done four or five
times a week, they will guarantee a sleeker, fitter,
more supple body.
Good posture is vital, but it only comes with practice.
At first, you may feel some discomfort from your new
position. It will help if you concentrate on elongating
as you inhale, and work into balance as you exhale.
Think tall!
POSTURE STRETCH
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Stand with your legs, hip width apart, feet and
knees facing forwards. Balance the weight evenly
between the heels and balls of the feet, not
allowing ankles or arches to roll in or out. To
ensure that this is not happening, lift the toes off
the ground to align, then place them down again.
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Don't lock or bend knees. Keep them relaxed and
imagine that you are raising the kneecaps without
moving them.
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Exhale and pull navel into the spine, tucking the
pelvis under (pubic bone comes forward) and
lessening the arch in the back. Draw the cheeks of
the bottom in towards each other.
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Inhale and elongate your ribcage, pulling it out of
the waist. Exhale as the pelvis comes into balance.
Do not allow the chest to be pushed forwards.
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Inhale; as you exhale, rotate shoulders in a
backward and downward movement towards the middle of
the back.
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Keep the back of the neck lengthened. Try to make
your head touch an imaginary hand that is being held
one inch above the top of your head.
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The weight of the entire body should be evenly
distributed between the heels and balls of the feet.
When you feel this, relax your bottom but do not
lose the lift you feel throughout the body.
Learn more about this article |
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