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Joints are complex structures. They are designed to bear
weight and move the body. Joints require motion to stay
healthy. Long periods of inactivity cause the joints to
stiffen and the adjoining tissue to atrophy. A moderate
exercise program that includes low-impact aerobics and
power and strength training has benefits for all women,
even if exercise does not slow down the disease
(osteoarthritis) progression. Check out this week's
article on Top 10 Exercises for Healthy Joints. In fitness
Namita |
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Posture is the window to the spine. If posture is out of
balance, then the spine is out of balance, putting
unhealthy pressure upon your nervous system. Good
posture is about strength and balance. If you are a
flabby, wilting wreck, you will have to build up before
you can stand up. An erect back relies not only on a
straight spine but also on strong tummy muscles. That's
why doing sit-ups and pelvic tilts trims the waistline
as well as helping to prevent back problems. You can
practice scooping your lower tummy muscles and rocking
your pelvis back and forth when sitting or standing. |
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Small opportunities
Success rarely comes from making just a few big efforts. Success almost always
is the result of small efforts multiplied again and again.
Small, simple acts can reliably lead to big, magnificent achievements. It's just
a matter of putting enough of those small, simple actions together in the same
direction.
Right now, in this moment, is your opportunity to take one small step toward
whatever goal you have set for yourself. In the next moment, there will be
another such opportunity, and another and another as time goes on.
Achievement belongs to those who make wise and productive use of time as it
comes. Achievement comes from those who understand that small opportunities can
lead to big results.
Those small opportunities are everywhere, and you don't have to beg or plead
with anyone to give you access to them. You simply have to see the potential
they represent, and then take action.
Each time you see the opportunity to take one small step, by all means take it.
And soon you'll be racing far ahead.
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"It is a paradoxical but profoundly true and important
principle of life that the most likely way to reach a
goal is to be aiming not at that goal itself but at some
more ambitious goal beyond it."
Arnold Toynbee |
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Chili with
Walnuts
Makes: 4
servings
Ingredients:
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Canola oil
cooking spray
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1 tsp. grated
lemon zest
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2 Tbsp. fresh
lemon juice
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1 tsp. ground
cinnamon
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1 tsp. ground
cumin
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1/4 tsp.
ground ginger
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1/4 tsp.
ground turmeric
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1/2 tsp. salt
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1/8 tsp.
ground black pepper
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3 Tbsp. honey
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4 (6 oz.)
skinless chicken breast halves, with rib
Directions:
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Preheat the
oven to 350 degrees F. Coat baking dish just slightly larger than chicken
breasts with cooking spray.
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In small bowl,
whisk together lemon zest, juice, cinnamon, cumin, ginger, turmeric, salt,
pepper and honey until honey dissolves.
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Place chicken
in prepared baking dish, rib-side down. Spoon spice mixture over chicken
taking care to coat completely.
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Bake chicken
for 10 minutes. Remove chicken from oven. Tipping pan, use spoon to baste
chicken with liquid for 1 minute. Bake 10 minutes, and baste chicken again.
Repeat baking and basting one more time. Bake chicken until white in center
when cut into at thickest point or meat thermometer shows internal
temperature of 165 degrees F. Total baking time will be about 35 minutes,
depending on size of chicken.
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Let chicken
rest for 10 minutes.
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Place chicken
on deep serving plate. Spoon liquid from pan over chicken. Good
accompaniments are string beans and mashed sweet potatoes.
Nutritional
Information (Per serving):
Courtsey:
AICR
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Top 10 Exercises for Healthy Joints
Exercise is critical for strong muscles and bones.
Muscle strength declines as people age, but studies
report that when people exercise they are stronger and
leaner than others in their age group.
Joints are complex structures. They are designed to bear
weight and move the body. Joints require motion to stay
healthy. Long periods of inactivity cause the joints to
stiffen and the adjoining tissue to atrophy. A moderate
exercise program that includes low-impact aerobics and
power and strength training has benefits for all women,
even if exercise does not slow down the disease
(osteoarthritis) progression.
Many age-related stiffness is simply the result of
inactivity. In fact, in one recent study, a group of
nearly 1,000 adults enrolled in the same exercise class
over a twenty-five year period experienced modest
declines in strength and aerobic fitness, but no loss of
flexibility.
To keep joints strong, you need exercise for endurance
which increases your overall strength and improves your
stamina. This allows your muscles to handle more stress.
Swimming, cycling, rowing are some of the activities
that can help you build up your endurance without
putting too much pressure on your joints.
Learn more about this article |
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