http://womenfitness.net/emag_current.htm A Complete Online Guide To Achieve Healthy Weight Loss and Optimum Fitness. en-us WomenFitness.net namita@womenfitness.net webmaster@womenfitness.net http://womenfitness.net/title.jpg http://womenfitness.net http://www.womenfitness.net/emag_current.htm#1 According to a recent research finding choosing foods that are low in calorie density help in losing weight, without the restrictive messages of other weight loss diets. This week we focus on Calorie Density: key to losing weight.Enjoy good health,Namita Nayyar, AFI http://www.womenfitness.net/emag_current.htm#2 Stretch ONLY to the Point of Tension: Stretching is NOT an activity that was meant to be painful, it should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching. Let me explain why.When the muscles and tendons are stretched to the point of pain, the body employs a defense mechanism called the stretch reflex. This is the body's safety measure to prevent serious damage occurring to the muscles and tendons. The stretch reflex protects the muscles and tendons by contracting them, thereby preventing them from being stretched.So to avoid the stretch reflex, avoid pain. Never push yourself beyond what is comfortable. Only stretch to the point where you can feel tension in your muscles. This way, you'll avoid injury and get the maximum benefits from your stretching. http://www.womenfitness.net/emag_current.htm#3 Reluctance in effort: If you are reluctant in your efforts, the results will come with the same reluctance. Anything that is attempted grudgingly has only a slight chance at best of succeeding and a major reason for dropout. Your reluctance is telling you something. When you are unenthusiastic about taking action, it means that you're really not committed to being or having whatever that action will bring. You may say every day that your goal is to lose 3% bodyfat in the next six months. You may even have put it down on paper. But if you don't enthusiastically make the effort, day after day, to reach that goal, it is not truly your goal. You don't really want it. There is never any lack of ambition when the objective is compelling enough. Stop following goals you're reluctant to pursue. Find ones that will keep you awake at night with excitement. There is something youreally, truly desire. Let go of what the world expects out of you. Touch your very own yearning. Allow it to fill you with ambition, and eagerly go for it . 100% commitment towards your goal will undoubtedly bring you 100% success. Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm http://www.womenfitness.net/emag_current.htm#4 Do not let your fire go out, spark by irreplaceable spark, in the hopeless swamps of the approximate, the not-quite, the not-yet, the not-at-all. Do not let the hero in your soul perish, in lonely frustration for the life you deserved, but have never been able to reach. Check your road and the nature of your battle. The world you desired can be won. It exists, it is real, it is possible, it is yours. -Ayn Rand http://www.womenfitness.net/emag_current.htm#5 Banana Maple and Lime Pancakes: Serves: 4 Ingredients: 115 g/ 40z/ cup plain flour 1 egg white 1 cup skimmed milk sunflower oil for frying For the filling 4 bananas, sliced 3 tbsp maple syrup or golden syrup 2 tbsp lime juice strips of lime rind to decorate Direction: Beat together the flour, egg white, milk and water until smooth and bubbly. Chill until needed. Heat a small amount of oil in a non stick frying pan and pour in enough batter just to coat the base. Swirl it around the pan to coat evenly. Cook until golden then toss or turn and cook the other side. Place on a plate cover with foil and keep hot while making the remaining pancakes. To make the filling place the bananas syrup and lime juice in a pan and simmer gently for 1 minute. Spoon into the pancakes and fold into quarters. Sprinkle with shreds of lime rind to decorate. Serve hot with yogurt or low fat fromage frais. Nutritional Information: (per portion) Energy: 282kcals /1185kj Fat: 2.79g Saturated fat: 0.47g Cholesterol: 1.25mg Fibre: 2.12g http://www.womenfitness.net/calorie_density.htm Calorie Density: key to losing weight: A year-long clinical trial by Penn State researchers shows that diets focusing on foods that are low in calorie density can promote healthy weight loss while helping people to control hunger. The calorie density (or energy density) of a food is a measurement of the average calories per weight (gram or ounce) of that food. Foods that are high in water and low in fat such as fruits, vegetables, soup, lean meat, and low-fat dairy products are low in calorie density and provide few calories per bite. Such foods include vegetables, fruits, and whole grains. Combining these foods with high calorie-density foods such as pasta or meat can lower the overall calorie density of a meal thus making it healthier. The biggest factor in determining calorie density is the water content of a food. Water increases volume of a food without adding calories. The calorie density of foods influences your hunger, satiety and food intake. By eating foods with lower calorie density, you will feel full - but have eaten fewer calories. According to a recent research finding choosing foods that are low in calorie density help in losing weight, without the restrictive messages of other weight loss diets The researchers compared the effects of two diets one reduced in fat, the other high in water-rich foods as well as reduced in fat in 71 obese women aged 22 to 60. The participants were taught by dietitians to make appropriate food choices for a diet low in calorie density, but unlike most diets, they were not assigned daily limits for calories.