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 The
benefits of walking are wide ranging, they go above and
beyond making people more physically active. This week
we focus on Walking: a Super Food for Fitness.
Join a walking group, today to boost your overall
health.
What’s more, people find it relatively easy to stick
with this type of exercise regime.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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If you’ll mostly sitting in the evening,
your portion of anything starchy should be
somewhere between half cup to a cup (more if
you’re younger, taller, and more physically
active; less if you’re older, shorter, and
exercise less). It may seem tiny, but when
combined with a generous portion of veggies
(think two cups, or the size of two tennis
balls) along with lean protein and a bit of
healthy fat, it’s completely doable.
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Words of Inspiration
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Time Management
Effective time management can give structure to your
day.
Set priorities based on high-payoff activities. The most
successful people are those who carefully identify their
priorities and use them as a basis for making decisions,
preventing problems, facing and resolving challenges,
and planning the day's activities.
Work every day from a written plan based on your
priorities and goals. Use a calendar system that works
best for you. Make a list of all items of work you must
complete during the day to meet a deadline or to prevent
some serious consequence.
Recognize and respect the value of deadlines and target
dates.
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Success Quote
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 If
you are willing to do only what's easy, life will be
hard. But if you are willing to do what's hard, life
will be easy.
T. Hark Eker |
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Healthy Recipe
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Chickpea and Butternut Squash Fritters with Field Greens
Makes: 4 (3 fritters each) Serving
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Nutritional Information:
Per Serving
Calories: 400 Kcal,
Fat: 18 g,
Carbohydrate: 47g,
Protein: 17 g,
Fiber: 10 g. |
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Ingredients:
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2 cups (10 oz.) cubed butternut squash
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1 can (15.5 oz.) chickpeas, drained
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3 Tbsp. whole-wheat flour
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1 large egg
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4 scallions, coarsely chopped
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1 large clove garlic, minced
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2 tsp. chopped fresh sage leaves
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1/4 tsp. cumin
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1/4 tsp. red pepper flakes
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Coarse salt and freshly ground pepper to taste
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2 Tbsp. canola oil or extra virgin olive oil,
divided
8 cups field greens (5 oz. pkg.)
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1/4 cup coarsely chopped toasted skinless hazelnuts
Yogurt Dill Sauce
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1 cup low-fat plain Greek yogurt
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2 Tbsp. finely chopped fresh dill
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1 clove garlic, minced
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1/2 tsp. lemon zest
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1 tsp. lemon juice
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Salt and freshly ground white or black pepper
Salad Dressing
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Directions:
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For Yogurt Dill Sauce, in small bowl, combine all
ingredients and mix well. Pour into small serving
bowl and set aside.
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For Salad Dressing, in small bowl, combine lemon
juice and oil, season to taste with salt and pepper
and set aside.
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For Chickpea and Butternut Squash Fritters, in large
saucepan with a steamer basket, steam squash until
tender, about 10-12 minutes. Transfer squash to food
processor. Add chickpeas, flour, egg, scallions,
garlic, sage, cumin and pepper flakes. Pulse until
blended yet slightly chunky. Season with salt and
pepper.
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Heat 1 tablespoon oil in large skillet over
medium-high heat. Gently drop six scant 1/4-cup
portions of mixture into pan and gently press into
round patties with back of measuring cup or spatula.
Don’t over crowd skillet. Sauté fritters until
golden brown on bottom, about 3-4 minutes. Heat may
need to be adjusted for optimal browning. Carefully
turn over each fritter and sauté until other side is
golden brown, about 3-4 minutes.
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Transfer fritters
to plate and cover with foil to keep warm. Use
remaining oil to sauté remaining six fritters. There
should be 12 fritters in total.
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In large bowl, add salad greens. Stir salad dressing
and pour over greens. Add hazelnuts and gently toss
together.
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Arrange greens on large serving platter or four
individual dinner plates. Arrange all fritters on
top of greens if serving on platter or 3 fritters on
each individual plate. Serve with Yogurt Dill
Dressing on the side or drizzle on fritters and
serve.
Source: AICR
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Celebrity of the Week |
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Jacqueline Valente |
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Walking: a Super Food for Fitness
 Twenty minutes of walking a day – or its equivalent – can cut the risk of many diseases and premature death by almost a third.
American College of Sports Medicine’s (ACSM 2014) recommends 30–60 minutes a day of moderate-intensity exercise at least 5 days a week, or 20–60 minutes a day of vigorous-intensity exercise at least 3 days a week—or a combination of the two.
Read more
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