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Your body
is designed to keep moving. Stop for long periods and it
simply loses its full mobility, potentially most
mobility problems endured in old age have their roots in
sedentary habits established by the middle years.
Experts estimate that keeping fit can extend your life
by about two years. Any form of movement from dancing to
yoga counts, as healthy exercise so long as you do it
regularly. This week we focus on Top 10 Body Toners. In fitness
Namita |
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As a rule,
meal replacements are best utilized as an adjunct to a
well-balanced nutritional regimen - not as a substitute
for natural foods. They fill a specific dietary niche,
but by no means are a complete source of nutrition.
Hence, their overuse can lead to a disparity in dietary
ratios as well as a deficiency in vital nutrients.
Combining meal replacements with natural foods is the
best way to satisfy all of your nutritional
requirements, ensuring an optimal intake of nutrients.
It is widely recognized that a diet consisting of small,
frequent meals (five or six a day) spaced out every two
to three hours provides optimal nutritional utility.
Eating in this fashion increases metabolic function,
regulates blood sugar levels and stabilizes various
hormonal processes, allowing your body to operate at
peak efficiency. |
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Don't ever Stop
Even though thoughts, ideas and imagination are very powerful, you can get
nothing by just thinking, idealizing or imagining; you must also take action.
Action is the bridge between your ideas and their accomplishment. You have to
seriously commit to yourself to pay the price, whatever it is. You can do
whatever you want only if you believe you can. You can do whatever you set your
mind to and you can accomplish anything if you're willing to pay the price.
The message is clear; you and only you are responsible for your thoughts, ideas,
imagination, health, well being, wealth, life style, economy, happiness, peace,
your past, present and future. You and only you are the architect of your fate.
You and only you are in the driver's seat. You and only you are responsible for
the kind of life you are living now and the way you will live your old age.
You are a winner! Be honest, responsible and respectful with yourself so you can
see the reality of whom you really are and where you are standing. You are a
winner! Don't, EVER, EVER think otherwise. NEVER QUIT! Act, act, act and make
your dreams come true. Don't focus on what you DON'T want, even for a second;
instead focus ONLY on what you want. The mind cannot have two thoughts at the
same time. Walk, walk, walk and keep walking toward your goals.
Believe in you! Believe in nothing but in the satisfaction, motivation,
experience you are getting during the process and also believe that you will
accomplish all you have planned regardless of any circumstance, obstacle or
setbacks.
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"What a man accomplishes in a day depends upon the way
in which he approaches his tasks. When we accept tough
jobs as a challenge to our ability and wade into them
with joy and enthusiasm, miracles can happen. When we do
our work with a dynamic conquering spirit, we get things
done."
- Arland Gilbert |
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Aromatic Chicken
Makes: 4 servings.
Ingredients:
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1.5Kg/3-3½lb
chicken, quartered, or 4 chicken quarters
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5ml/1 tsp
sugar
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30ml/2 tbsp
coriander seeds
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10ml/2 tsp
cumin seeds
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6 cloves
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2.5ml/ ½ tsp
ground nutmeg
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2.5ml/ ½ tsp
ground turmeric
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1 small onion
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2.5cm/ 1in
fresh root ginger, peeled and sliced
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300ml/1¼ cups
hot homemade chicken stock or water freshly ground black pepper
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boiled rice,
to serve
Direction:
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Cut each
chicken quarter in half to obtain eight pieces. Place in a flameproof
casserole, sprinkle with sugar and toss together. This helps release the
juices in the chicken. If using a whole chicken, use the backbone and any
remaining carcass to make the stock for this recipe, if liked.
-
Dry-fry the
coriander, cumin and cloves until the spices give off a good aroma. Add the
nutmeg and turmeric and heat briefly. Grind in a food processor or a pestle
and mortar.
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If using a
processor, process the onion and ginger until finely chopped. Otherwise,
finely chop the onion and ginger and pound to a paste with a pestle and
mortar. Add the ground spices and chicken stock or water and mix well.
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Pour the onion
mixture over the chicken in the flameproof casserole. Cover with a lid and
cook over a gentle heat for about 45-50 minutes until the chicken pieces are
really tender.
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Season with
pepper to taste, then serve portions of the chicken, with the sauce, on
boiled rice.
Nutritional Information:
Per serving: Energy- 543Kcals/2258KJ, Protein-50.4g, Fat-35.9g, Saturated
fat-10g, Carbohydrate-7g, Fibre- 0.3g, Sodium-184mg.
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Top 10 Body Toners
Your body is designed to keep moving. Stop for long
periods and it simply loses its full mobility,
potentially most mobility problems endured in old age
have their roots in sedentary habits established by the
middle years. Experts estimate that keeping fit can
extend your life by about two years. Any form of
movement from dancing to yoga counts, as healthy
exercise so long as you do it regularly.
Remember- Gentle stretching and flexing before and after
a workout helps prevent strain and injury to the muscles
and joints. Hold each stretch for 15 to 20 seconds.
Begin with relaxing your body after a warm-up and then
go about stretching the neck, shoulder, arms, and
legs
WAIST TONER:
Stand with your feet shoulder-width apart, knees
slightly bent. Rest your hands on your hips and keep
your back straight and shoulders down. Facing forward,
bend your torso to the right, until you feel the stretch
in your left side. Begin with a round of 15 building up
to 25 bends on each side.
FLATTEN YOUR STOMACH:
Lie on your back, knees bent, feel flat on the floor hip
width apart. Supporting but not pulling your head with
your hands curl your upper body forward off the ground.
At the same time, breathe out and pull in with your
stomach muscles. Slowly lower your back to the floor,
breathing in. Repeat - 10 building to 20 times.
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