Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Friday May 01, 2009

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This Week in Health

New Happening

A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. To learn more check out the article on Top 10 health benefits of Blueberries.

 
Hot Fitness Tip of the week

Don't be afraid of good fats. Always include a serving of "good" fat at each meal. Good sources of fat can help balance blood sugar, control appetite, and provide essential fatty acids that are needed to help keep your hormones balanced. Some of the best sources of good fats include raw nuts and seeds such as almonds, walnuts, pecans, macadamia nuts, and sunflower seeds, as well as olives, olive oil, salmon and fish oil, and avocados. Use monounsaturated fats as your main source of fat and use saturated fats sparingly.

 
Words of Inspiration

Can or Can't
 
The word that could determine the success in your life has only three letters- it is CAN. The word can is one of the most powerful words in the English language. In fact, as you may know, we've developed the "I Can't" course to accentuate the power of believing in our ability the reach desired goals.
 
The addition of the letter t to the word can means the difference between success and failure. Significant achievements have been made in spite of the word can't. We are glad that men like Edison and Wright brothers didn't accept the word can't. Try to substitute the word can for can't and see the change of performance in life.
 

Learn more 

 
Success Quote

"When a man feels throbbing within him the power to do what he undertakes as well as it can possibly be done, this is happiness, this is success."
--Orison Swett Marden

 
Healthy Recipe

Spinach and Cottage Cheese Timbale

 

Serves: 1

 

Ingredients:

  • 100 gms. spinach

  • 50 gms. cottage cheese

  • 5 ml. olive oil

  • 5 gms. garlic

  • salt to taste 

  • 1 gm. nutmeg powder

  • 1 egg white 

  • 75 gms. canned peach (drained)

Direction:

  • Blanch the spinach in boiling water, drain and allow it to cool.

  • Chop the spinach finely and mix with grated cottage cheese.

  • Heat oil in a shallow pan and sauté the garlic. And the chopped spinach mixture and stir for some more time.

  • Add nutmeg and salt to taste. Keep aside to cool.

  • Beat the egg white thoroughly and fold into the spinach mixture.

  • Grease a timbale mould and transfer the mixture to it.

  • Steam on medium heat for 15 minutes.

  • Puree the canned peaches and pour on the serving plate.

  • Invert the timbale on it and serve hot.

Nutritional Information: (per serving)

  • Calories: 184 kcals

  • Carbohydrates - 16.9 gm

  • Protein - 13.4 gm

  • Fat - 7 gm

 
Article of the Week

Top 10 health benefits of Blueberries

 

A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.

 

Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.

 

According to a study presented at the 2009 Experimental Biology conference, a diet rich in blueberries lowers blood cholesterol levels while improving glucose control and insulin sensitivity, lowering the risk of subsequent heart disease and diabetes.

 

Not only are blueberries yummy, they have some fantastic health benefits which include:

  • The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Once your immunity is strong, you won't catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.

  • Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.

 

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