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Women are
twice as likely as men to suffer a hip fracture, partly
because we have a greater risk for osteoporosis, a
condition that weakens bones. Along with adequate
calcium and vitamin D, exercise is a cornerstone of
osteoporosis prevention. It not only helps limit bone
loss but also improves balance and coordination and
strengthens the muscles we rely on to stay upright.
Check out this week's article on Top 10 Hip Strength
Building Exercises. |
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Beat overeating during the holidays, by choosing smaller portions and wait 20
minutes before deciding whether you really want seconds. More often than not
you'll no longer want to top up your plate, as the sensation of fullness will
have had time to work its way up to your brain. Besides, accept your limited
time availability and simply reduce the frequency and/or duration of your
exercise. It's much better to cut your fitness time in half than to completely
eliminate it. In this way, you'll find a balance between staying fit and also
enjoying the fun of the season.
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Seeking Opportunity
An opportunity is a situation in which you can make a difference, a set of
conditions that is ripe with possibilities for growth, improvement, and
accomplishment. A lost opportunity never comes back, so we must seize them where
we find them.
Each day brings to us all kinds of opportunities -- to learn, to find joy, to
offer encouragement toward others, to help, to comfort, to strengthen
relationships, to experience new things, to overcome challenges.
Opportunities are life's way of urging us to go on. Only when we seize them and
make the most of them can we move forward. Every day is filled with
opportunities. How many of them are you seeing? How many are you utilizing?
There are plenty of opportunities available to everyone. Those who value,
respect and live out the opportunities are the ones we refer to as winners. Look
out for the wealth of opportunities in the day. See them and use them!
Learn more |
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"You are not here merely to make a living. You are here
in order to enable the world to live more amply, with
greater vision, with a finer spirit of hope and
achievement. You are here to enrich the world, and you
impoverish yourself if you forget the errand."
--Woodrow Wilson |
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RASPBERRY PASSION FRUIT SWIRLS
Ingredients:
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300g / 2-1/2 cups, raspberries
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2 passion fruit /raspberries
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400g 1-2/3 cups low fat fromage frais
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30ml /2 tbsp caster sugar
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raspberries and sprigs of mint to decorate.
Direction:
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Mash the raspberries in a small bowl with a fork, until the juice runs Scoop
out the passion fruit pulp into a separate bowl with the fromage frais and
sugar and mix well.
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Spoon, alternate spoonfuls of the raspberry pulp and the fromage frais
mixture into stemmed glasses or one large serving dish stirring lightly to
create a swirled effect.
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Decorate each dessert with a whole raspberry and a sprig of fresh mint Serve
chilled.
Nutritional Information: (per portion)
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Energy: 110Kcals / 462kj
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Fat: 0.47g
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Saturated fat: 0.13g
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Cholesterol: 1mg
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Fibre: 2.12g
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Top 10 Hip Strength Building Exercises
One of our greatest fears as we get older is that we
will break a hip, an event that can cause permanent
disability, depression, and the need for long-term care.
Women are twice as likely as men to suffer a hip
fracture, partly because we have a greater risk for
osteoporosis, a condition that weakens bones.
The chances of developing osteoporosis vary with age,
body type, estrogen levels, genetic makeup, ethnicity,
lifestyle, level of physical activity, diet, and certain
medical conditions. Women are especially vulnerable
because they lose bone at an accelerated rate during the
first few years after menopause. Along with adequate
calcium and vitamin D, exercise is a cornerstone of
osteoporosis prevention. It not only helps limit bone
loss but also improves balance and coordination and
strengthens the muscles we rely on to stay upright. This
provides a hedge against falls - one of the main causes
of fractures.
Weight-bearing and resistance exercise are especially
important. This article highlights some exercises that
are particularly good for building hip strength. Keep in
mind that they work best as part of an overall program
that includes a variety of aerobic, strength, and
stretching activities.
1. BENT KNEE FALL-OUT (Hip Abduction, Flexion &
Lateral Rotation)
Sit on a chair with your one leg bent and the foot
tucked against the opposite thigh. Hold for 10-20
seconds, then repeat. This exercise lengthens muscles on
the inside of the thigh and helps hip mobility.
Learn more about this article |
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