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Nothing can
bring progress to a halt more than when you are sick. We
are often asked the question, should I train while I am
sick? The answer to that question really depends on what
you mean by sick. Is it a cold? The flu? Allergies? To
learn more check out this week's article on Training
While Sick. |
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Jumping rope develops cardiovascular and muscular endurance along with agility,
coordination, and muscular strength. You can do it virtually anywhere and it
costs almost nothing for the best equipment. Since jumping rope raises your
heart rate fairly high, alternate 30 seconds of jumping rope with 30 seconds of
jogging in place for the first several weeks. Gradually build up to two-minutes
intervals of jumping - and be sure to warm up and cool down.
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Uncover your potential
Even the most successful people in the world are never completely satisfied with
themselves. This is a natural feeling to all human beings and often times drives
people to reach their full potential.
Remember, the future has not happened yet and is full of outstanding
opportunities. You are in control of your own future, which is not
determined by your past. It is determined by you, and by the
actions you take on a day to day basis.
Use your frustration and past failures not as an excuse to doubt yourself, but
as an opportunity to learn and improve your future. Avoid negative
thinking, look past the doubt, and you'll discover bright future. Try to
identify your obstacles, and refuse to let them get in your way.
Challenge yourself to turn the negative into a positive. In every
difficult situation, there is opportunity. In order to see that opportunity and
take advantage of it, you must stay positive, and continue to look
for it.
Learn more |
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"Strength
does not come from physical capacity. It comes from an
indomitable will."
--Mahatma Gandhi |
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Poultry Pot Pies
Serves: 6
Ingredients:
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Vegetable Oil Spray
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1 small onion, chopped
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1/2 teaspoon bottled minced garlic
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1 lb. Boneless, skinless chicken breasts or turkey breast tenderloins, all
visible fat removed
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12-ounce bottle low-fat chicken or turkey gravy
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10-ounce package frozen no-salt-added peas and carrots
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2 cups reduced-fat buttermilk baking and pancake mix
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2/3 cup skim milk
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Black pepper (optional)
Direction:
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Preheat oven to 450 degrees.
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Spray a large saucepan with vegetable oil. Place over medium heat. Cook
onion and garlic in hot saucepan for about 5 minutes or until tender.
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Rinse chicken, pat dry, and cut into bite-size pieces. Add to skillet with
onion mixture. Cook and stir two to three minutes or until chicken is just
tender. Stir in gravy and vegetables. Heat through, about five minutes.
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In a medium bowl, stir together baking and pancake mix and milk until soft
dough forms. Set aside.
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Transfer hot chicken or turkey filling to three 15-ounce casseroles or one
2-quart casserole. Drop dough by spoonfuls onto hot filling. Bake 15-ounce
casseroles, uncovered, 10 to 15 minutes. Bake 2-quart casserole, uncovered,
15 to 20 minutes. Topping should be golden brown and filling should be hot.
Let stand five minutes and season with pepper if desired.
Nutritional Information:
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Calories: 305kcal
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Protein: 24 g
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Carbohydrates: 36 g
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Total Fat: 6 g
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Saturated 2 g
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Polyunsaturated 1 g
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Monounsaturated 2 g
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Cholesterol: 44 mg
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Sodium: 839 mg
Courtesy: American Heart Association
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Training While Sick
Nothing can bring progress to a halt more than when you
are sick. We are often asked the question, should I
train while I am sick? The answer to that question
really depends on what you mean by sick. Is it a cold?
The flu? Allergies? Most people confuse the common cold
for the flu. However, these are different types of
illnesses. The flu is caused by viruses known as
Influenza A or Influenza B, while the common cold is
caused by viruses called corona viruses and
rhinoviruses. There are over 200 different types of
corona viruses and rhinoviruses. If one of them hits
you, your immune system builds a lifelong immunity to it
(therefore, the same virus will never hit you twice).
However, you have the rest of the viruses that have not
yet affected you to worry about; and there are enough to
last a lifetime.
The flu, as you may have already found out by
experience, is much more severe as it is usually
accompanied by an array of body aches and fever.
Therefore, your body’s immune system is taxed much more
by the flu than by the common cold. At this time,
training would not only be detrimental to muscle growth,
but it would also be very detrimental to your health as
well. Remember that while training can help us gain
muscle, lose fat, feel good and energetic, it is still a
catabolic activity. The body needs to be in good health
in order to go from the catabolic state caused by the
exercise to an anabolic state of recuperation and muscle
growth. So if you have the flu, your body is already
fighting a catabolic state caused by the influenza
virus. In this case, weight training would only add more
catabolism, which in turn would negatively affect the
efficacy of the immune system against the virus, causing
you to get sicker. Therefore, absolutely no training if
you have the flu. Instead, concentrate on very good
nutrition and on drinking large amounts of fluids (water
and electrolyte replacement drinks in order to prevent
dehydration).
Learn more about this article |
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