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February 3, everyone is encouraged to wear red to raise awareness for women’s heart disease. All through the month of February WF experts will bring you the best of information on how to take care of your Heart. We'll show you how by following a healthy routine composed of exercise, balanced diet, meditation, strength training you can combat the all the evils of health, by keeping a healthy heart.

Gals, it's time to say good bye to rake thin and add on curves to your body. Do not be afraid to lift some weight and cut back on the cardio. Round shoulders and hips are in so, focus on some shoulder work and tightening the tush to help bring out firm curves. To learn more check out this week's article on, Add Curves to Your Body... Now!

In fitness,
Namita

The plow (halasana) pose helps in having proper circulation especially in the pelvic and abdominal areas. The plow pose helps in keeping unhealthy food cravings at a minimum. While it is more complex than the basic asanas, the bow is still simple enough to accomplish. Lie supine on the yoga mat with arms at the sides, palms down. Inhale deeply, then exhale while lifting the pelvis and both legs all the way so it is parallel to the torso and above the head. Try to get your feet touching the floor above your head with knees close to the forehead so that your body’s weight rests on them and the shoulders. If it is difficult to accomplish, you can opt for the half-plow, which involves raising the legs over the head so that they are parallel with the floor. Your hips must be supported by your arms in this version.
 

Developing Will Power 

You can develop your will power the same way you develop muscles in a gym. Basically you exercise your will power by doing something that is uncomfortable and disagreeable yet rationally beneficial. For instance, eating half the portion of food that you used to. There are two major factors that you must know to successfully exercise your will power, they are:

While starting afresh take up relatively easy exercises, don’t try to do something that is very uncomfortable. Start with something that is easy, this is the same principle as weight training, you do not carry the heaviest weight first but you begin with something light and gradually increase the weights. In exercising your will, begin with easy tasks and slowly increase the difficulty of that task, make sure they are small steps.

The other important point is that you must realize that exercising means paying with discomfort and pain. (no pain no gain). Again going back to our weight’s analogy, you cannot expect to exercise your muscle without expending energy and effort.

 Will power training is way more important than training anything else. Because you need will power and discipline to be able to succeed in any commitment you make for your self.

"Success is not measured by what you accomplish but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds."

 – Orison Swett Marden

Healthy Recipe

Veggie Turnovers with Tomato Sauce

Makes: 6

Ingredients:

Dough:

• 1/4 cup whole-wheat flour

• 3/4 cup unbleached all-purpose flour

• 1 Tbsp. powdered sugar

• 1/8 tsp. salt

• 1 Tbsp. butter, chilled

• 3 Tbsp. canola oil

• 1-2 Tbsp. ice water or cold apple juice
  (or use 1 1/2 (9-inch) commercial frozen whole-wheat pie crusts)

Filling:

• 1/4 cup peeled and diced carrot, about 1/4 inch

• 1/4 cup peeled and diced potato, about 1/4 inch

• 1/4 cup peeled and diced parsnip, about 1/4 inch

• 1/4 cup peeled and diced butternut squash, optional, about 1/4 inch

• 1/4 cup finely chopped onion

• 2 tsp. canola oil

• 1/4 cup water

• 1/4 cup fresh or frozen peas

• 1 Tbsp. finely chopped fresh parsley

Cooking spray:

• 1 egg, beaten

• Your favorite marinara sauce

Directions:

1. In medium bowl, mix flours, sugar and salt, then use fork or pastry blender to mix in remaining ingredients. Gather dough into a ball and let it rest for a few minutes.

2. This dough is softer and more delicate than traditional doughs, so handle lightly and do not overwork it.

3. Divide dough into 6 pieces. On lightly floured sheet of waxed paper, roll out and shape each into a circle approximately 5 inches in diameter. If using commercial pie dough, cut into 6 (5-inch) circles

4. In medium saucepan heat oil over medium heat and cook onion for 2 minutes, or until soft. Add carrots, potatoes, parsnip, squash (if using) and water. Bring to a boil. Reduce heat and simmer 8-10 minutes until vegetables are soft and the liquid has evaporated.

5. Stir in peas and parsley. Let cool.

6. Pre-heat oven to 400 degrees.

7. Place 2 tablespoons filling onto a piece of dough. Dip your finger in water. Wet half the edge of dough circle. Fold to form turnover and seal edge with fork. Repeat.

8. Spray baking dish or tray and arrange turnovers. Brush the tops with the beaten egg.

9. Bake for 20 minutes or until golden brown.

10. Heat your favorite sauce for dipping and place in small bowls. Serve.

Nutritional Information:

Per serving:

Calories-204 Kcal
Total Fat-11 g
Carbohydrate-22 g
Protein-4 g
Fiber- 2 g
Sodium-88 mg.
 
Source: AICR

Add Curves to Your Body... Now!
 

It's time to say good bye to rake thin and add on curves to your body. Do not be afraid to lift some weight and cut back on the cardio. Round shoulders and hips are in so, focus on some shoulder work and tightening the tush to help bring out firm curves. Woman with curvy body types are balanced beauties who fill out a bikini top and bottom.

The best way to achieve the curves is to work with your natural assets by enhancing them with the right workouts.
 
 

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