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Volume No.

437

As the year 2009 comes to an end, new fitness trends are coming up for the year 2010 as indicated by the American College of Sports Medicine (ACSM). This week we cover Top 10 fitness trends predicted for 2010.

Do not forget to visit Women Fitness ( http://www.womenfitness.net ) for the best of articles for 2009.

Whatever your goal or plans for this New Year my best wishes to you. I hope we can build a supportive community of people here trying to stay healthy. Happy New Year!

In Fitness,

Namita Nayyar

For most people, maintaining a desirable weight and body fat percentage can only be achieved through an integrated program of nutrition and exercise-or balancing energy intake with energy expenditure. To reduce weight and body fat requires cutting back on calories and increasing the amount of exercise. Dieting alone won't work. Even when a person's weight-control system has genetic flaws that may respond to newly available pharmaceuticals, proper nutrition and plenty of exercise is still part of the prescription for health.

Confidence

Every action you take, brings you more confidence in taking additional actions. Confidence comes from doing.

If you lack confidence, then do something about it -- literally. Do something. Take action. No matter how little confidence you may have, still there is something you can bring yourself to do, some action you can take.

Go ahead and do it. Take that first step. Keep doing it until you develop the confidence to take the next step.

Confidence is something you build with your actions. No one can give it to you or sell it to you. Your confidence must come from you. In what way is your lack of confidence holding you back? What can you do right now to begin building the confidence you need? What small action are you confident enough to take, that will put you on the road to even more confidence?

Start where you are. There is something you can do. Make the effort. Build your confidence, and it will serve you well.

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"Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing."
-- Helen Keller

Acorn Squash Stuffed with Apricots and Cornbread

Serves: 12

Ingredients:

• 4 cups cornbread, cut into 1/2-inch cubes

• 2 Tbsp. extra-virgin olive oil, plus additional for brushing squash

• 2 large Spanish onions, thinly sliced

• 1/2 cup finely diced celery with leaves

• 2 Tbsp. finely chopped fresh sage

• 2 tsp. finely chopped garlic

• 1 1/2 cups hot water or vegetable broth

• 1/2 cup chopped dried apricots

• 1/2 cup chopped pecans, lightly toasted (optional)

• 2 Tbsp. finely chopped parsley

• Salt and freshly ground black pepper, to taste

• 3 large acorn squash, halved and seeded

• Boiling water

Direction:

• Preheat oven to 400 degrees. On baking sheet, spread cornbread cubes and toast until lightly browned, 15-20 minutes. Transfer to bowl and set aside.

• In heavy 2-quart pot, heat oil over high heat. Add onions, celery, sage and garlic and saute 20 minutes. Add water or broth, apricots and pecans, if desired. Simmer until two-thirds of liquid is absorbed, about 10 minutes.

• Fold vegetables, parsley and salt and pepper, to taste, into cornbread. (Filling can be refrigerated for up to 1 day.) When ready to bake, preheat oven to 350 degrees. In baking pans large enough to hold them in single layer, place squash halves cut-side down. Brush skin lightly with oil. Pour 1/2-inch boiling water into pans and bake 20 minutes, until squash are halfway cooked. (Or, in microwave-safe dish, microwave 10-15 minutes, until halfway cooked.)

• Transfer squash to plate until cool enough to handle. (This can be done 8 hours ahead.) Fill squash with stuffing and return, stuffing side up, to pan. (This can be done 4 hours ahead.) Bake about 1 hour, until squash pierce easily with tip of knife. Before serving, cut each squash half in half again.

Nutritional Information:

Per serving: 212 calories, 8 g total fat (2 g saturated fat), 33 g carbohydrates, 3 g protein, 4 g dietary fiber, 312 mg sodium.

Courtesy: A.I.C.R

Top 10 fitness trends predicted for 2010

A lasting trend is developing in health and fitness, according to an American College of Sports Medicine (ACSM) survey published in the November/December issue of ACSM's Health & Fitness Journal®. The importance of experienced and educated fitness professionals remains the top predicted fitness trend for the third straight year.

Consistent with 2009 results, the elevated importance of experienced and educated fitness professionals was identified as the top trend of 2010, likely due to increased industry regulation and an influx of specialty certifications and educational programs available for these professionals. This trend has moved up the list since the survey's inception in 2007, when it ranked third.

Strength training surged to second in the rankings, an indicator of the increased focus on strength training for various populations. Though strength training once was viewed only as a training method for male bodybuilders, more average exercisers and women are realizing its importance for healthy bones, muscles and aging.

The top 10 fitness trends predicted for 2010 are:

1. Educated and experienced fitness professionals. Because of an increase in the number of organizations offering health and fitness certifications, it's important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies, such as those offered by ACSM. Gyms will create and promote discount programs for budget-conscious consumers, and many individuals will opt to work out at home using portable fitness equipment.

2. Strength training. Strength training is an essential part of a complete physical activity program - for all physical activity levels and genders. In addition, some health clubs still focus exclusively on weight lifting and strength training. In a study of women aged 50 to 70, the women who strength trained gained 1 percent more bone density in the hip and spine while the group that did not lift weights lost 2.5 percent bone density. Those who trained had strength increases from about 35 to 76 percent above the control group. Balance improved 14 percent and general physical activity increased by about 27 percent.

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