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 Researchers
from The Netherlands have found that snacking on
high-fat and high-sugar foods was independently
associated with abdominal fat and fatty liver (hepatic
steatosis). According to the study published in
Hepatology (a journal of the American Association for
the Study of Liver Diseases), hypercaloric diet with
frequent meals increases intrahepatic triglyceride
content (IHTG) and fat around the waist. This week we
focus on, Identifying High fat foods.
Note that, reducing dietary fat is important, but
eliminating all fat from your diet is not at all
healthy.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 Exercises
to strengthen brain function should offer novelty and
challenge — and they can be fun. For e.g. Drive home via
a different route; brush your teeth with your opposite
hand.
The brain works through associations [which is why
it's easier to memorize lyrics to a song than it is to
try and remember the same words without music], so the
more senses you involve the better. Try activities that
involve as many of your senses as possible, such as
gardening. You can also opt to learn a new sport or take
up an athletic exercise that utilizes the mind and body,
like golf or basketball.
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Words of Inspiration
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Prepare Yourself
 Jackie
Joyner-Kersee as a young girl was always told that "if
you had asthma there was no way you could run, jump, or
do the things she was doing athletically." She knew it
was impossible for her to have it and it took her a
while to accept that she was asthmatic. Once she started
taking her medication properly, and do the things that
the doctor was asking her to do, things began to fall in
the
right place.
She stopped living in denial, and got her asthma under
control, She realized that it is a disease that can be
controlled. In 1984, she won the Olympic Silver Medal in
the 7-event Heptathlon. In 1986, she was the first
American woman to set a world record in a multi-event
competition. In 1987, she was voted the Associated Press
Athlete of the Year. In 1988, she won two Olympic Gold
Medals. And in 1992, she won Olympic Gold and Bronze
medals. Sports Illustrated voted Joyner-Kersee “The
Greatest Female Athlete of the 20th Century.”
Look ahead and prepare yourself for your goal rather
than living in denial.
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Success Quote
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 "The glory of sport comes from dedication, determination and desire. Achieving success and personal glory in athletics has less to do with wins and losses than it does with learning how to prepare yourself so that at the end of the day, whether on the track or in the office, you know that there was nothing more you could have done to reach your ultimate goal."
Jackie Joyner-Kersee won more Olympic medals than any other woman in track and field events |
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Healthy Recipe
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Quinoa Risotto Primavera
Makes: 8 servings
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Nutritional Information:
Per Serving
Calories: 120 Kcal,
Fat: 4.5 g,
Carbohydrate: 14 g,
Protein: 5 g,
Fiber: 3 g.
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Ingredients:
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2½ cups cauliflower florets, cut in 1-inch pieces,
stems well-trimmed
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1½ Tbsp. extra virgin olive oil
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1/2 cup finely chopped onion
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2 Tbsp. finely chopped shallot
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2/3 cup quinoa, rinsed and drained
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3½ cups fat-free, reduced-sodium chicken broth,
divided
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1/3 cup thinly sliced baby carrots
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1/2 cup frozen baby green peas
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1/4 cup grated Parmesan cheese
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Salt and freshly ground black pepper
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1/3 cup chopped flat leaf parsley
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Directions:
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Place cauliflower in food processor. Pulse until
cauliflower resembles crumbled feta, about 15-20
pulses; there should be 2 cups chopped cauliflower
to set aside. Use leftover to add to soup or salad.
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In heavy, wide, large saucepan, heat oil over
medium-high heat. Add onion and cook, stirring
often, for 3 minutes. Add shallots and cook until
golden, about 3 minutes, stirring occasionally. Add
quinoa and cook, stirring constantly, until grain
makes constant crackling, popping sound, about 5
minutes. Carefully add 2 cups broth, standing back
as it will spatter. Cover, reduce heat and simmer
quinoa for 10 minutes.
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Add cauliflower, carrots and 1/2 cup hot broth and
simmer, uncovered, for 5 minutes, stirring often.
Add peas and enough broth to keep risotto soupy,
about 1/4 cup. Cook 8-10 minutes, or until quinoa is
al dente or to your taste and vegetables are
tender-crisp, adding broth 1/4 cup at a time, as
needed. Risotto is done when liquid is mostly
absorbed and mixture is slightly wet, but not soupy.
Off heat, stir in cheese and season to taste with
salt and pepper.
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Garnish with parsley and serve.
Leftover risotto keeps for 3 days, covered in
refrigerator, and can be served at room temperature
as a whole-grain salad.
Source: AICR
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Celebrity of the Week |
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Valeria Bonalume |
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 High levels of
fat in the blood can damage your blood vessels. The most infamous blood fat--cholesterol-- is the one in question. If your cholesterol level is too high, you need to bring it down by changing your eating and exercise habits. The simplest rule of thumb is to eat less saturated fat. (those that are solid at room temperature). If you can't lower your blood fat level by diet alone, your doctor may prescribe medication to help.
Read more
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