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 Along
with the obliques and the transverse, there are two sets
of opposing diagonal muscles that wrap around the sides
of the torso. There’s also a wide band of muscle that
wraps horizontally like a cummerbund and attaches onto
the back of the body. All of these muscles overlap each
other to provide maximum coverage to the precious organs
(and precious baby in utero!) beneath. They need to be
strengthened to create a support system for the lower
back, after childbirth. To learn more, check out this
week article on, Working the Transverse Abdominus After Childbirth.
-In fitness,
Namita
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Hot Fitness Tip
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 Many
specialists recommend that, in order to ensure a good
intake of phyto-nutrients, a wide variety of fruits,
vegetables, and cereal products is eaten on a regular
basis. In practice, this means trying to consume at
least five servings of fruits and vegetables each day.
These can be fresh or frozen and, in some cases, such as
carrots and pulses, canned. Fruit and vegetable juices
count as servings.
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Words of Inspiration
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Getting Past Rejection
 Does
the fear of rejection hold you back? Are you so
concerned about what others might think or say or feel
about you that it keeps you from taking positive action?
Rejection hurts only when you allow it to hurt, and
there's no reason whatsoever for you to allow it to
hurt. If someone says no to you, or if someone says
something negative about you, that does not change
anything about who you are.
The words, actions and opinions of others have no real
bearing on your worth as a person. Certainly it is
helpful and desirable to make a good impression whenever
you can, yet it's not the end of the world when you
experience rejection.
When you set out to make a true and substantial positive
difference, there will be those who disagree with you,
those who ignore you, and those who flat out reject what
you're doing. Look beyond them and keep your focus on
what you've decided to accomplish.
It's great to have positive feedback, but it simply does
not always happen.
That's okay, though, because you know where you're
headed and you know that your true worth does not depend
on the judgment of others. Go confidently forward, do
what you know must be done, and let others think what
they will.
Note: WF Members receive Motivational e-mails every
Monday morning!
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Success Quote
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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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Healthy Recipe
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Kale with Peaches and Walnuts
Makes: 4 servings .
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Nutritional Information:
Per serving:
Calories: Calories: 220 cal,
Carbohydrate: 31 g,
Protein:8 g,
Fat: 10 g,
Dietary Fiber: 5 g.
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Ingredients:
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1/4 cup coarsely chopped walnuts
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1 1/2 pounds curly kale (about 12 cups lightly
packed, washed and chopped per directions below)
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1 Tbsp. grapeseed or canola oil
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1/3 cup thinly sliced shallots
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3/4 cup apple juice
Pinch of cayenne pepper
Salt and ground black pepper, to taste
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1 peach, thinly sliced
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Directions:
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Preheat oven to 350 degrees F.
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Bring large pot of water to a boil.
Spread nuts in pie pan or on baking sheet. Roast for 5 minutes. Stir and bake 3 minutes longer. Immediately transfer nuts to plate to cool, and set aside.
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To remove hard stem from leafy part of the kale, hold leaf in one hand, upside down and closed like a book. Pull center stalk away from leaf and down. Tear stemmed leaves into 2- to 3-inch pieces; there should be about 12-14 lightly packed cups. Add kale to pot of water, pushing it down with wooden spoon. Cook until kale is bright green and crisp-tender, 3-4 minutes. Do not overcook. With slotted spoon, transfer kale to colander and set under cold running water to cool. Save as much cooking water as desired, to drink and use in soups. It will keep 3 days in refrigerator, 2 months frozen.
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A handful at a time, squeeze most of moisture from kale. To chop kale, place clumps on cutting board and cut crosswise into thin slices.
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Heat oil in heavy, medium skillet over medium-high heat. Add shallots and cook until limp and translucent, 3-4 minutes. Add kale, pulling it apart into shreds. Add apple juice, cayenne, salt and black pepper to taste. Stir occasionally, for 5-6 minutes, or until kale is cooked to your taste and most liquid has evaporated. Spoon kale into shallow, wide serving bowl. Sprinkle on nuts and arrange peaches over kale. Serve hot or lukewarm.
Courtsey: AICR
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Article of the Week
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 During pregnancy, the three different layers of abdominal muscles get stretched to accommodate the growing baby. The belly stretches during pregnancy and so do the muscles that cover it. These muscles are then held in a stretched position until the baby is born, and because of this might lose some strength and elasticity. For about one-third of all pregnant women, the ab muscles will actually split down the middle at some point during pregnancy, labor, or delivery, and lead to a condition called diastasis recti. This condition can lead to greater lower back pain, as the core muscles are not able to work as effectively.
Read more
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