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If you like being in the water but get bored swimming up
and down lanes, or just want to vary your routine,
consider trying some pool exercises. Water exercises can
also be safer and more comfortable for pregnant women
and for people who are overweight or suffer from
arthritis, back pain or muscle or joint problems. To
learn more, check out this week's article on Top 10
Exercises to get fit in Water. In fitness
Namita |
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Having a
shapely upper body is just as important as having
shapely legs, especially in summers. Overweight, sagging
arms or chest are unattractive and a sign of premature
ageing. Strong arms look sexy and are a great asset in
carrying all the load ! Proper attention should be given
to the pectoral muscles for a firmer bust line. |
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Shake It Off and Step Up
A parable is told of a farmer who owned an old mule. The mule fell into the
farmer's well. The farmer heard the mule 'braying' -- or whatever mules do when
they fall into wells. After carefully assessing the situation, the farmer felt
sorry for the mule, but decided that neither the mule nor the well was worth
saving. Instead, he called his neighbors together and told them what had
happened and asked them to help haul dirt to bury the old mule in the well and
put him out of his misery.
Initially, the old mule was hysterical! But as the farmer and his neighbors
continued shoveling and the dirt hit his back, a thought struck him. It suddenly
dawned on him that every time a shovel load of dirt landed on his back: he
should shake it off and step up! This is what the old mule did, blow after blow.
"Shake it off and step up... shake it off and step up... shake it off and step
up!" he repeated to encourage himself.
No matter how painful the blows, or distressing the situation seemed, the old
mule fought "panic" and just kept right on shaking it off and stepping up! You
guessed it! It wasn't long before the old mule, battered and exhausted, stepped
triumphantly over the wall of that well! What seemed like it would bury him,
actually end up blessing him. All because of the manner in which he handled his
adversity.
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"Begin doing what you want to do now. We are not living
in eternity. We have only this moment, sparkling like a
star in our hand-and melting like a snowflake..."
- Marie Beyon Ray |
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Quinoa with
Mushrooms and Squash
Makes: 6
cups
Ingredients:
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2 cups
low-sodium vegetable broth
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1 cup raw
quinoa, rinsed in a fine sieve
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1 Tbsp. olive
oil
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1 medium
onion, chopped
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2 cloves
garlic, minced
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1 medium
zucchini, halved length-wise and sliced
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1 medium
summer squash, halved length-wise and sliced
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8 ounces
crimini or baby bella mushrooms, sliced
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3 Tbsp.
chopped fresh cilantro
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1/2 tsp. dried
oregano
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1/2 tsp.
ground cumin
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Salt and
freshly ground pepper to taste
Directions:
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Bring
vegetable broth to a simmer over medium heat. Stir in quinoa and simmer
gently until water is absorbed, about 15 minutes.
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Heat oil in a
skillet. Add onions and garlic, and sauté over medium heat until
translucent.
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Add squashes
and mushrooms and sauté over high heat until squash is touched with golden
spots.
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Turn heat to
low and stir in cooked quinoa, cilantro, oregano and cumin. Add salt and
pepper to taste. Cook over low heat, stirring frequently, for 3 to 5
minutes. Serve immediately.
Nutritional
Information Per serving (cup):
Courtsey:
AICR
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Top 10 Exercises to get fit in Water
If you like being in the water but get bored swimming up
and down lanes, or just want to vary your routine,
consider trying some pool exercises. Water exercises can
also be safer and more comfortable for pregnant women
and for people who are overweight or suffer from
arthritis, back pain or muscle or joint problems. Since
your weight is partially supported and your movements
slowed down, you are much less likely to injure
yourself. Try the exercises here as a starter- if you
enjoy them, consider joining a class.
TONING ARMS: Stand with the feet apart, arms
extended straight in front of you holding a ball.
Breathing rhythmically push the ball under the water,
and swing it into a figure-of-eight pattern through the
water. Feel the varying resistance on the arms and upper
body. Move in as smooth a rhythm as you can making sure
not to strain your shoulders or back. Try maintaining a
sturdy balance and repeat 10 times. (Note: If you are
recovery from a shoulder injury, do not practice this
exercise in the absence of a therapist).
WATER MARCHING: To begin with stand up straight
breathing evenly, make continuous strides as if marching
on the spot, extending arms and legs as far as you can.
The resistance created by water will keep the march in
slow motion. Stretch your limbs to the full, pointing
your toes and pulling your arms vigorously back and
forth. Start with 2 minutes or so or as long as it makes
you slightly breathless. Simply aim for a good rhythmic
walking movement.
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