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 Salad
has a significant place in a healthy diet - if you know
how to navigate the salad bar. This week you can check
out tips to create salads that draw the line at fat and
calories. Top 10 to avoid the Salad Trap, covers tips to
enjoy healthy, nutri-filled salads.
-In fitness,
Namita
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Hot Fitness Tip
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 During pregnancy, it is better being locked in a two-dimensional (machines) universe rather than three (free weights) since it makes the exercises safer and eliminates the possibility of losing balance. Also by using machines, secondary stabilizer muscles, such as abdominal and pelvic muscles, are not activated. This is good at this time because we don’t want to create stress during pregnancy. Machines also greatly decrease a chance of joint injuries.
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Words of Inspiration
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Racing against challenges
 Karen
Dickerson has won many a race and improved her endurance
enough to become a marathon runner. Each time she laces
up her running shoes and crosses the finish line, Karen
is a winner. She has shown the world that she – and all
those with intellectual disabilities – can do anything
they put their minds to when given a chance.
At age 1, Karen weighed 12 pounds. But Karen's parents
didn't give up -- and neither did she. Then, years
later, Karen found her niche on the track. A teacher at
the middle school let Karen go outside and run on the
school track because Karen didn’t like hearing the loud
whistles and bells in the noisy gym.
Karen has now been with Special Olympics for 15 years. At
the young age of 23, Karen has shown a type of
persistence and courage that few people will ever know.
In her years with Special Olympics, Karen has broken the
most difficult barrier – rising above the misperceptions
placed on her and the millions of others with
intellectual disabilities.
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Success Quote
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 "Victory belongs to the most persevering."
Napoleon
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Healthy Recipe
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Pan Seared Fennel and Orange Salad
Makes: 4 serving
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Nutritional Information:
Per serving:
Calories: 120 cal,
Carbohydrate: 17 g,
Protein:2 g,
Fat: 6 g,
Dietary Fiber: 5 g.
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Ingredients:
Dressing
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1 Tbsp. fresh squeezed lemon juice
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1 Tbsp. fresh squeezed orange juice
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1 Tbsp. extra virgin olive oil
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1/2 Tbsp. Dijon mustard
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1 Tbsp. chopped fresh mint
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Salt and pepper to taste
Salad
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2 medium oranges
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1 fennel bulb
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1/2 Tbsp. extra virgin olive oil
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Salt and pepper to taste
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4-6 cups baby greens
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1/2 small red onion, halved and thinly sliced
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1/4 cup Kalamata olives, pitted, optional
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Directions:
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Whisk all ingredients for dressing, and season with salt and pepper to taste. Set aside.
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Cut about 1/2 inch off top and bottom of orange, enough to expose flesh. Stand orange up on cutting board. Using sharp knife, cut down and around orange, removing skin and pith, until no skin or pith remains. Hold orange in one hand over a bowl. With other hand, run small sharp knife along right and left sides of individual sections, loosening and freeing them, one by one, from membranes. Continue until orange is completely sectioned. Discard membrane. Set sections aside.
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Rinse and pat fennel dry. Cut about 1/4 inch off bottom of bulb, cut in half and trim out and discard heart. Slice bulb into 1/4-inch slices.
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Heat olive oil over medium-high heat in medium skillet. Once hot, add fennel slices, salt and pepper to taste, and cook for 2 to 4 minutes until caramelized and golden on both sides. Add oranges, then toss mixture with 2 tsp. dressing. Remove from heat.
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Toss salad greens with onion, olives and remaining dressing. Top salad with golden fennel and toss lightly to combine flavors. Garnish with more mint, if desired.
Courtesy: AICR
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Article of the Week
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 A salad may seem like a better choice than, say, a burger. But garnish your greens with the wrong choices, and you might just as well eat the ground round - and may be even some fries on the side.
The salad, of course, has a place in a healthy diet-if you know how to navigate the salad bar. The following tips can help you create salads that draw the line at fat and calories.
Read more
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