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Welcome back to another year of optimum health and fitness. Let 2012 mark the beginning of making choices towards a healthy living.

In order to keep your body charged up with adequate supply of serotonin, the neurotransmitter responsible for multi-tasks within the body, check out this week's article on Boosting Serotonin the Natural Way.

January is Weight Loss Awareness month at Women Fitness, all those looking for weight loss and maintenance can catch up with the latest researches & options.

In fitness,
Namita

According to a study published in the journal Cancer, aerobic exercise during radiation therapy for breast cancer may prevent a decline in red blood cell levels. The goal of radiation therapy to the breast is to kill cancer cells that could otherwise persist after therapy and cause breast cancer to relapse locally in the breast, surrounding chest wall, or axilla.

Over the course of radiation therapy, women who participated in an aerobic exercise program experienced modest increases red blood cell counts, hematocrit, and hemoglobin. In contrast, women who did not participate in an aerobic exercise program experienced significant declines in each of these measures. So, get up and start moving. 
 

Even though  

Even if the previous four thousand days have pushed you backwards, you can still move forward today. Even when your resources have been depleted and your options have been exhausted, there is still a way to move ahead.

Remember that even in the darkest night there is always, somewhere, a source of light. Even in the most difficult situation there is always, somehow, a way to triumph.

Though troubles come rolling in unexpectedly on a regular basis, life is, unquestionably, very much worth living. Amid the pain, the frustration, the disappointment, there is yet something of unfathomable value and beauty in the experience.

 Take hold of the abundant goodness that can never be extinguished. Live every day in awe of the fact that you're alive. Never forget what a priceless, miraculous gift you've been given. The ups and downs of life pale in comparison to the magnitude of the blessing that is life itself.

 Never ignore who you are, what you are, and why you are. Even though the going sometimes gets rough, it is a blessed experience, which has no equal.

"The principle is competing against yourself. It's about self-improvement, about being better than you were the day before. ”

 – Steve Young

Healthy Recipe

Mediterranean Chicken Breasts Stuffed with Spinach

Makes: 4 servings

Ingredients:

• 4 (4-oz.) chicken breasts, boneless and skinless

• 1/2 tsp. dried Italian spices, divided

• 1/2 tsp. freshly ground black pepper, divided

• Salt to taste, optional

• 4 tsp. extra virgin olive oil, divided

• 1 garlic clove, minced

• 1/2 cup frozen spinach (thaw, then wrap in a kitchen cloth and squeeze out all extra water and set aside)

• 3 Tbsp. chopped and drained sun-dried tomatoes (the ones packed in olive oil)

• 2 Tbsp. herbed goat cheese

• 2 Tbsp. reduced-fat cream cheese

• 16 toothpicks (or however many are needed)

Directions:

1. Preheat oven to 400 degrees.

2. Slice into chicken breasts at thickest part to create a pocket, being careful not to cut all the way through.

3. Season chicken with 1/4 teaspoon of the Italian spices, 1/4 teaspoon pepper and salt, if using. Cover with clear wrap and set aside.

4. In large skillet heat 2 teaspoons olive oil over medium heat. Add garlic. Cook for about 1 minute or until light golden brown, being careful not to burn. Add spinach and stir with oil and garlic. Then add tomatoes along with remaining spices and pepper. Stir well and cook for about 3 minutes. Remove from heat. Add cheeses and fold well to create stuffing for chicken breasts.

5. Divide stuffing evenly among chicken breasts, using toothpicks to secure the opening with about 4 per breast to ensure stuffing remains inside. Work with each breast until all are stuffed and closed with toothpicks.

6. In heavy bottomed, oven proof pan, heat remaining olive oil over medium-high heat for 1 to 2 minutes, making sure pan is really hot but not smoking. Lower heat to medium and add one breast at a time, making sure there is enough room in pan to thoroughly brown breasts. Cook on first side for about 4 minutes and then turn over for another 4 minutes. Do not flip chicken more than once or meat will dry out and filling might fall out. Brown chicken in batches if necessary.

7. Once chicken is browned, turn off heat. Place pan in oven. Bake for about 15 minutes or until thermometer in the thickest part reads 170 degrees.

8. Take chicken out and let rest for about 5 minutes covered with tented foil before serving. Make sure to remove toothpicks. Spoon any juices left in bottom of baking dish over top of chicken.
    

Nutritional Information:

Per serving:

220 calories

9 g total fat (3 g saturated fat)

3 g carbohydrate

29 g protein

1 g dietary fiber

190 mg sodium.

Credit: AICR.

Boosting Serotonin the Natural Way
 

With a lot being talked about supplements to boost serotonin level in the body, there is an earnest need to understand it's role and look out for natural ways to enhance serotonin level in the body.

Serotonin is synthesized in serotonergic neurons in the central nervous system (CNS) where it has numerous functions, including the regulation of mood, appetite, sleep, muscle contraction, and some cognitive functions including memory and learning. About 80 to 90 percent of the human body's total serotonin is located in the enterochromaffin cells in the gut, there it is used to regulate intestinal movements.
 
 

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