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 Walking
and running, both have innumerable health benefits.
Choose which is best depending on your fitness needs and
goals. To help you decide, this week we focus on Walking
vs. Running: Which is Better?
In Fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 Dehydration results when athletes fail to adequately replace fluid lost through sweating. Since dehydration that exceeds 2 percent body weight loss harms exercise performance, athletes are advised to begin exercise well hydrated, minimize dehydration during exercise and replace fluid losses after exercise. To avoid dehydration, 13–32 fl oz (400–1,000 ml) of fluid should be consumed every hour by drinking small amounts frequently: 3–8 fl oz (100–250 ml) every 15 minutes or 8–11 fl oz (250 – 330 ml) every 20 minutes. Water is fine if the exercise is of short duration, but if the exercise is longer than one hour, the fluid should contain carbohydrates (from sugars) and electrolytes (from salts).
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Words of Inspiration
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Yes you can
 Yes
you can have the life you want. Yes you can be all that
you were meant to be. Yes you can make the most of
yourself. Yes you can know joy and fulfillment.
Yes you can start today. Yes you can keep going for as
long as it takes. Yes you can meet the challenges. Yes
you can triumph over adversity. Yes you can create
something great that has never existed before. Yes you
can live with integrity and prosper in a world that
often does not care.
Yes you can build your own future. Yes you can get past
your fears. Yes you can learn. Yes you can follow your
most deeply desired dreams. Yes you can, right now. Yes,
you.
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Success Quote
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 "Courage is
resistance to fear, mastery of fear, not absence of fear."
Mark Twain |
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Healthy Recipe
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Beet, Carrot and Apple Salad
Makes: 4 servings
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Nutritional Information:
Per Serving
Calories: 112 Kcal,
Fat: 8 g,
Carbohydrate: 11 g,
Protein: 2 g,
Fiber: 2 g. |
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Ingredients:
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1 medium beet (or 3/4 cup pre-shredded)
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2 medium carrots (or 3/4 cup pre-shredded)
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1 large peeled Granny Smith apple
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1/4 cup walnut halves, chopped
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3 Tbsp. chopped flat-leaf parsley or dill or
combination
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1 Tbsp. fresh lemon juice
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1/2 tsp. salt
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Freshly ground black pepper
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1 Tbsp. extra virgin olive oil
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Directions:
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To shred beet, insert each hand in plastic sandwich
bag to avoid staining hands. Peel beet using swivel
blade vegetable peeler. Using coarse side of box
grater, shred beet to get 3/4 cup. Save remaining
beet for another use. Shred carrots and apple. Place
shredded beets, carrots and apple in mixing bowl and
mix to combine. Add walnuts and green herbs on top
of mixed vegetables, and set bowl aside.
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For dressing, in small bowl whisk together lemon
juice and salt until salt dissolves. Add 3-4 grinds
of pepper. Whisk in oil. Pour dressing over salad
and mix until well combined and evenly dressed.
Serve salad within 1 hour of combining with herbs
and dressing.
Source: AICR
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 Walking as well as running are excellent aerobic exercises. Both have similar health benefits - weight loss and management, improved sleep pattern, elevated mood, energy boost, decrease in blood pressure and cholesterol levels and decreased risk of cancer, diabetes, and heart disease.
Read more
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