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 Smart
nutrition plays a key role in a woman's muscular
development. Aim at nourishing your body with the right
nutrients that it needs to grow strong and defined. A
diet rich in whole grains, protein, low-fat dairy, and
fruits and vegetables will meet a woman's muscular
needs. This week we have for you,
Top 10 Snacks to Feed Your Muscles Well.
-In fitness,
Namita
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Hot Fitness Tip
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 With long
consistent hours of sitting at the desk your butt and thighs are bound to get tensed. Try out this buttock stretch.
Lie with your one leg vertically against a wall, with
your bottom as close to the wall as possible. Bend your
knee and place your ankle on the opposite thigh, just
above the knee. Bend your knee slightly and hold. This
is a strong stretch that will be felt on the outside of
the hip. Repeat with the other leg.
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Words of Inspiration
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Attitude of Gratitude
 On average, a person has 60,000 separate thoughts a day. Every thought you have either makes you stronger or weaker. Thoughts of kindness and gratefulness are strengthening. Focusing on blame and worry weakens you.
If you keep your creating attention on the outlook that
the Universe is plentiful and providing, you’ll attract
abundance and support. If you dwell on the view that
you’re being short-changed and nothing ever goes right,
you’ll experience a world of scarcity and struggle.
Center on what’s right about you and your life, instead of what’s wrong. See what’s working in your life rather than what’s messed up. Celebrate what is bountiful, rather than what is missing.
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Success Quote
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 "Many of life’s failures are people who did not realize how close they were to success when they gave up."
Thomas Edison
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Healthy Recipe
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Papaya Salsa with Jicama "Chips"
Makes: 4 servings.
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Nutritional Information:
Per serving:
Calories: 105
Kcal, Total fat:
<1 g (0 g
saturated fat),
Carbohydrates:
25 g,
Protein: 2 g,
Dietary fiber:10
g, Sodium:304.
Courtsey: AICR |
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Ingredients:
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2 cups small-diced papaya
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2/3 cup plum tomato, seeded and chopped
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1/2 cup chopped seedless European cucumber, peeled
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1/4 cup finely chopped red onion
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1 serrano or jalapeno pepper, seeded and finely chopped
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2 Tbsp. fresh lime juice
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1/4 tsp. ground cumin
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1/2 tsp. sea salt
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Ground black pepper, to taste
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1 medium jicama
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1/3 cup chopped cilantro
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Directions:
In mixing bowl, combine papaya, tomatoes, cucumber, onion and serrano pepper, tossing gently with fork. In small bowl, whisk lime juice and cumin with sea salt and 3-4 grinds pepper until salt dissolves. Pour over salsa and toss to combine. Set aside for up to 20 minutes. -
Meanwhile, use paring knife to peel brown skin from jicama and cut away fibrous layer beneath it. Cut a thin slice off bottom and stand jicama on work surface. Using large knife, cut jicama vertically into 1/8- to 1/4-inch slices. Stack oval slices, including uneven ones, and halve vertically. Cut slices longer than 4 inches into thirds. Sliced jicama can be stored in bowl of water in refrigerator for up to 8 hours if not serving immediately. Drain and pat dry before using.
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Just before serving, mix cilantro into salsa. Spoon salsa into serving bowl in center of serving plate. Arrange sliced jicama around it to use as dippers.
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Article of the Week
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 Smart
nutrition plays a key role in a woman's muscular development. Aim at nourishing
your body with the right nutrients that it needs to grow strong and get desired
results. A diet rich in whole grains, protein, low-fat dairy, and fruits and
vegetables will meet a woman's muscular needs.
Read more
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