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A properly prescribed strength-training regimen can
dramatically improve the overall functional abilities
and well-being of older women. Participation in
strength-training programs aimed at enhancing lower
extremity muscular fitness can lead to significant
improvements in both balance and gait mechanics, and
reduce a woman's potential for falling. To learn more
check out this week's article on Building body
strength over 40.
I would like to take this opportunity to welcome, Dr.
Vaishali Tandon as a new WF health expert on
Infertility and pregnancy. She along with her team has
been successful in achieving a pregnancy rate of 50-60 %
in IVF and 60-70 % in IVF- Pre-implantation genetic
diagnosis. She will be available on-line to answer all
your questions related to infertility and conception. In fitness
Namita |
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Yoga is the ideal exercise prescription for prevention
of osteoporosis, for those already at risk, and for bone
regeneration. The 206 bones in the human body are
living, breathing, changing tissue that requires a
steady supply of blood and nutrients and a flow of
energy or prana. Yoga postures, besides providing a
superior form of weight-bearing exercise that stimulates
bones to retain calcium, also help stimulate and
distribute the flow of synovial fluid, which lubricates
the joints between the bones. Yoga postures balance the
muscular system while bones are strengthened. When the
muscular system is balanced, the skeletal system is
brought back into alignment, reducing the risk of
wear-and-tear conditions such as osteoarthritis. |
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Procrastination is an Enemy
Your continued tendency to postpone tasks, duties, and activities will always be
your undoing in regard to managing yourself and your time.
It is imperative to remember that time will never wait for anyone. It will
always be spent without anyone’s notice and awareness. It is therefore incumbent
upon you to plan your time wisely and then stick to the plan.
It is vital to learn the urgency of the moment. The most crucial time you have
to perform the task or duty at hand is now. It cannot be later. It cannot be
tomorrow. Now is the time to function efficiently and effectively.
Remember to break the rock into pebbles. It would be easier to move the pebbles
than the rock. Big targets should be broken down into sub-targets to ease their
execution. It will save your time and increase your work motivation and
productivity. Do not procrastinate. It is not an option for you.
Learn more |
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"Far away there in the sunshine are my highest
aspirations. I may not reach them, but I can look up and
see their beauty, believe in them, and try to follow
where they lead."
- Louisa May Alcott |
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Leafy Beanie Salad
Makes: 4 servings
Ingredients:
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40gms chowli ( cow pea )
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40gms rajma
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40gms whole moong
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20gms fenugreek seeds
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40gms french beans
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20gms cabbage
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4nos lettuce leaves
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150gms tomatoes
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80gms cucumber
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80gms onion
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40gms fresh coriander
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20gms mint leaves
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2nos green chillies
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1 inch piece ginger
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3 tbsp lemon juice
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1 tsp chaat masala
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1.2 tsp cumin powder
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1/4 tsp salt
Directions:
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Pick wash and soak chowli rajma beans fenugreek seeds and moog separately
for about 6-8 hours.
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Tie them in a muslin cloth tightly and keep aside for sprouting (about 8-10
hours.)
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Steam the beans in a little salted water till slightly soft. Set aside and
allow to cool.
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String the frech beans and cut into one - fourth inch pieces. Blanche in
salted boiling water (a couple of minutes). Drain immediately and refresh
with cold water. Drain and keep aside.
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Peel and cut onion into one- fourth inch sized pieces. Chop the cabbage
cucumber and tomato finely.
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Clean wash and chop green coriander chillies and mint.
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Blend the lemon juice, chopped green coriander, mint, green chillies, ginger
- chaat masala and cumin powder. Shake half an hour.
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Combine all the sprouts and veggies and add the dressing. Toss the salad to
evenly mix the dressing.
Nutritional Information (Per serving of a small bowl):
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151 kcal;
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Carbohydrates -25.4gms;
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Protein -10.2gms;
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Fat - 1.4gms;
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Fibre 5.4gms;
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Iron -2.8 mg.
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Building body strength over 40
You can slow down the aging process by performing
rational efficient strength training program that
increases muscle mass and bone density.
Bodybuilding, or weight training, has very serious
health and lifestyle benefits that someone over the age
of 40 should not ignore. As you grow older, your risks
of age-related illnesses such as heart disease,
arthritis, and diabetes increase steadily. For instance,
the typical 75-year-old woman often does not have
sufficient lower extremity muscular strength to rise
effectively and efficiency from a seated position, to
move from place to place or to maintain her balance.
Such deficiencies can make independent living an
unrealistic option. A properly prescribed
strength-training regimen can dramatically improve the
overall functional abilities and well-being of older
women. Participation in strength-training programs aimed
at enhancing lower extremity muscular fitness can lead
to significant improvements in both balance and gait
mechanics, and reduce a woman's potential for falling.
After age 40 you need a way to boost your fat burning
using natural, healthy weight loss. The WF weight loss
plan stimulate the natural mechanism of your body to
lose weight in a healthy way- a way you can do long-term
so you'll lose weight permanently.
Learn more about this article |
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