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 Skeletal
muscle contains numerous 'satellite cells' underneath
the basal lamina. When the muscle is damaged, these
cells are stimulated to divide. After dividing, the
cells fuse with existing muscle fibres, to regenerate
and repair the damaged fibres. Massage, swimming,
sleeping well and eating right can all speed up recovery
and prime you for your next workout. This week we focus
on, Top 10 Tips to Speedy Muscle Recovery.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 During
summer, use products that have lightweight ingredients
that will hydrate and give a breathable barrier to the
skin. Look for ingredients like silicones, squalane, and
glycerin. Some of the best products to reduce oil are
zinc and titanium-based sunscreens. Look for SPF that
are labeled as "matte finish" and are oil-free.
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Words of Inspiration
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The Best Direction
 Consider
for a moment the very best thing that could happen for
you today. Then, think about the worst thing that could
happen today.
Now, consider this: What can you do right now, and what
actions can
you take throughout the day that will result in the
making best thing
happen and keeping the worst thing from happening?
Answer that
question, and you've defined your direction for the day.
Success will
come when you work consistently toward the things you
desire.
Keep in mind that the outcome of this day is mostly up
to you. You
want the best? Then make the effort that will bring you
the best. There
are plenty of great things that could happen today. You
have the choice
and the power to make them happen. Keep your eyes on the
prize, and
your feet moving toward it.
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Success Quote
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 "He
who waits until circumstances completely favor his
undertaking, will never accomplish anything."
Martin Luther King Jr |
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Healthy Recipe
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Lemon Brown Rice Pilaf
Makes: 6 servings
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Nutritional Information:
Per Serving
Calories: 150 Kcal,
Fat: 3 g,
Carbohydrate: 27 g,
Protein: 3 g,
Fiber: 2 g.
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Ingredients:
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1 Tbsp. extra virgin olive oil, divided
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6 lemon slices, 1/4-inch thick
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1 cup brown basmati rice
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1/2 medium onion, cut into thin crescents
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2½ cups fat-free, reduced-sodium chicken broth
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Salt and freshly ground black pepper
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Directions:
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Preheat oven to 350° F. Line small baking sheet with
parchment paper.
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In large saucepan, preferably wider than deep, place
1 teaspoon of oil. Add lemon slices and coat with
oil. Arrange coated lemon slices on prepared baking
sheet. Set pot aside.
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Roast lemons for 20 minutes, or until rind is golden
brown in places. Thin sections of slices may
blacken. Coarsely chop 2 lemon slices, then set all
roasted lemon aside.
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Set saucepan over medium-high heat, and add
remaining oil. Add rice, stirring to coat grains
well. Spread rice to cover bottom of pot and cook
until rice is fragrant and lightly browned in
places, then starts to crackle, 5 minutes, stirring
rice frequently. Add onions and cook, stirring
constantly, until translucent, 3 minutes. Pour in
broth, add chopped lemon, and bring liquid just to
boil. Reduce heat, cover tightly and simmer for 20
minutes.
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Check to see if liquid is needed, adding
1/2 cup water. Continue cooking, covered, until
liquid is absorbed and rice is fluffy but still
slightly al dente. Set aside, covered, for 10
minutes. Season to taste with salt and pepper. Fluff
pilaf with a fork.
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To serve, spoon rice onto platter or into wide
serving bowl and top with remaining lemon slices.
Source: AICR
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Celebrity of the Week |
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Cindy Landolt |
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 Skeletal muscle contains numerous 'satellite cells' underneath the basal lamina. When the muscle is damaged, these cells are stimulated to divide. After dividing, the cells fuse with existing muscle fibres, to regenerate and repair the damaged fibres. Massage, swimming, sleeping well and eating right can all speed up recovery and prime you for your next workout.
Read more
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