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During
pregnancy, it is better being locked in a
two-dimensional (machines) universe rather than three
(free weights) since it makes the exercises safer and
eliminates the possibility of losing balance. Remember,
the goal during this period is maintenance and not
improvement. Therefore, don't push yourself. To learn
more check out this week's article on Body Sculpting
During Pregnancy. |
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Building muscle mass involves two things: Using enough weight to challenge
muscles beyond their normal levels of resistance and eating more calories than
you burn. With all the hype about high protein diets lately, it's easy to
believe that protein is the best fuel for building muscle but, according to the
American Dietetic Association, muscles work on calories "which should be
predominately carbohydrates. The remainder of the calories are divided between
fat and protein."
If you consume too much protein, you run the risk of creating nutrient
imbalance, kidney strain, or dehydration. Plus, excess protein results in extra
calories that are either burned or stored. For muscle mass, you should
incorporate a healthy eating plan, as well as a workout that combines cardio
exercise as well as consistent weight training.
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In Control
There is no secret formula to success. Ingredients of which are available to all
- a dream, a plan and hard work. With this recipe you can turn your dream into a
reality like, this sixty-five year old man who was a broke and received a social
security check of $105. He had a dream and secret method of preparing fried
chicken. After spending a lifetime in the restaurant business, his dream was to
franchise his recipe.
He left his home and started traveling in other states to sell his idea. He
traveled all his way to Salt lake city, Utah, before his first sale. Within a
short time, hundreds of restaurant all over the country were selling chicken
that was "finger-licking' good". The man was Colonel Harlen Sanders.
A dream, a plan, and hard work were the ingredients the Colonel used to turn his
dream into a reality.
Learn more |
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"If all you
see in the road ahead are obstacles, you are on a path
to hardship. If however you view them as opportunities,
you are on the highway to success."
--Gary Gentilini |
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Chicken-Potato Quiche
Ingredients:
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1 cup fat-free egg substitute or 8 egg whites
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1 cup non/low fat cottage cheese
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1 tablespoon unbleached flour
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1/8 teaspoon black pepper
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1/2 teaspoon hot sauce
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1 cup non-stick cooking spray
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2 boneless, skinless chicken breasts, cooked and diced
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2 green onions, chopped
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2 potatoes
Direction:
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Combine egg substitute or egg whites, cottage cheese, flour, pepper, and hot
sauce and stir well.
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Stir in cheese, chicken, and green onions. Set aside.
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Coat a pan with nonstick cooking spray (nonfat).
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Slice the potatoes 1/4 inch thick, and place the slices in a single layer
over the bottom and sides of the pan.
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Pour the egg mixture onto the mixture.
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Bake uncovered at 375 degrees F, for 40-45 minutes.
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Allow to cool at room temperature for 5-10 minutes.
Nutritional Information: 1 slice (1/6 of quiche)
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Calories: 230
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Fat: 1 g
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Cholesterol: 20 mg
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Protein: 23 g
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Carbohydrates: 32 g
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Fiber: 2 g
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Sodium: 300 mg
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Body Sculpting During Pregnancy
Remaining active during pregnancy offers several
benefits to the mother and baby. The key to reaping such
benefits is to adjust your exercise program in order to
make it safe for you and your baby during this period.
Keep in mind that the goal of exercising during
pregnancy is to maintain your present level of fitness,
not to improve it.
The amount of exercise that mothers-to-be will be able
to tolerate during these nine months is directly related
to how active they were before becoming pregnant. If a
woman has never exercised before in her life, pregnancy
is not the time to start a full-blown weight training
and intense aerobics program. Starting a weight-training
program is very traumatic on the body. A more sensible
approach for someone who has never exercised before is
to start a mild daily 20 to 30 minute aerobics program
consisting of walking at a normal pace. Why walking?
Because walking is one of the most natural and safest
forms of exercise. During pregnancy, it is crucial to
choose exercises that do not result in a loss of
balance, since a fall could prove fatal for both the
mother and the baby. Therefore, aerobic, activities such
as aerobic dance, bench step classes, kickboxing
aerobics, and roller blading are all out of the
question.
Learn more about this article |
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