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February 04 2016

 
 

 

A strong, flexible ankle is an important foundation, helping prevent injury whether you're running back and forth on the tennis court or running to catch the bus. The good news is just a few minutes a day can help keep the sprains away. Check out, Top 10 Exercises to Build Ankle Stability.

In fitness,
Namita
namita@womenfitness.net

 

 
   

Top 10 Exercises to Build Ankle Stability

The risk of ankle injuries varies from sport to sport. Ankle injury make up 45% of all injuries in basketball, 31% in soccer, and 25% in volleyball. In professional, college, and high school football, ankle sprains account for 10% to 15% of all time lost to injury. Read More

 

Thoughts lead on to purposes; purposes go forth in action; action form habits; habits decide character; and character fixes our destiny.

Tryon Edwards

Diets require you to sacrifice by being hungry; they don't allow you to enjoy the foods you love. This does not teach you habits which you can maintain after the diet is over. Most diet programs force you to lower your caloric intake to dangerously low levels. The common theory is that if you eat fewer calories than you burn, you will lose weight. But when you eat fewer calories than your body needs to maintain its life-sustaining activities, you're actually losing muscle in addition to fat. Your body breaks down its own muscles to provide the needed energy for survival.

 

Bernadett Matassa: World Hottest IFBB PRO competitor and Fitness Model Reveals her Workout, Diet and Beauty Secrets

 

Make it through 

 

No other person has the power to steal your goals away from you. No problem or obstacle is capable of ruining your plans. You're the only one who can do that.

In any situation, you can make it through with your goals intact, or you can back down and allow yourself to be defeated. You will certainly be opposed, you will definitely be challenged, but you will not be defeated until and unless you allow yourself to be.

Every day there will be a multitude of great excuses and perfectly understandable reasons for giving up. Pay no attention to them! If you give them the slightest consideration, they quickly grow and multiply, becoming more and more compelling by the hour.

Focus instead on your objective. It is yours, and nothing outside of you can change that. It can be yours as long as you need it to be. Keep it at the front of your mind and follow it no matter what.

Make it happen, with or without the cooperation of others. Though the world may try to slow you down, it cannot turn you around when you refuse to abandon your goal. There is a way and you will make it.

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Golden Quick Barley with Sweet Peas and Corn

 

Makes 4 servings. Yield: 3 cups; 3/4 cup per serving.

Ingredients:
 

  • 1 Tbsp. extra virgin olive oil

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 3/4 cup quick pearled barley

  • 2 cups low-sodium vegetable or chicken broth

  • 1 tsp. Italian seasoning

  • 1/2 tsp. salt

  • 1/8 tsp. ground turmeric

  • Freshly ground black pepper

  • 1/2 cup frozen sweet peas

  • 1/2 cup frozen sweet corn

  • Juice of 1/4 fresh lemon (about 1 Tbsp.)

  • 1-2 Tbsp. shredded Pecorino Romano or Parmesan cheese, optional

 

Direction:

  • In 2-quart medium saucepan, heat oil over medium-high heat. Sauté onion until softened, about 4 minutes. Add garlic and sauté 30 seconds. Add barley and stir 1 minute to toast.

  • Add broth, Italian seasoning, salt, turmeric and 4-5 grinds pepper. Increase heat to high and bring mixture to a boil. Reduce heat to simmer, cover and cook 15 minutes.

  • Stir in peas and corn. Cover and simmer 5 minutes. Barley mix should be slightly wet.

  • Stir in lemon juice. Sprinkle on or mix in cheese, if using, and serve immediately.

 

Nutritive Information

Per Serving
Calories: 223 Kcal, Fat: 5g, Protein:8g, Fiber: 7g
 

 

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