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Hormonal
changes during the premenstrual phase of menstruation,
perimenopause, and menopause alter sleep patterns or can
bring night sweats and hot flashes, which disrupt sleep
off and on, sometimes for several years. Awakening
between 3:00 and 4:00 A.M. is classic during menopause.
Check out this week's article on, Managing Insomnia. Namita Nayyar, AFI |
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Although counting your reps may seem like it's helping to track your progress,
it's really hindering you from making the greatest gains possible (especially in
case of abs muscles). Don't focus on a number. Instead, concentrate on the
muscles being worked. Feel the abs contract. slowly keep repeating the motion
until your muscles fatigue. when you can't perform even one more rep, then take
a break. Wait a few moments for the burn to subside, then start again. Some
people do ab exercises for the duration of a couple of songs in the gym while
others perform three sorts of three different ab movements. |
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Admit defeat and enjoy success
Most likely, you have a perfectly legitimate reason for not taking action. You
haven't been able to get out and exercise because the weather has been so bad.
You can't get any work done on your marketing plan because the phone keeps
ringing.
So go ahead and give up. Admit defeat. The weather is not going to improve any
time soon. And the phone calls just keep coming. The obstacles that prevent you
from taking action are not going away. Admit defeat. And then find a way to take
action anyway.
Rather than fighting against something that you cannot change, look for ways to
adapt. As long as you're fighting against it, you get a great excuse. But
excuses won't help you accomplish anything. So give up the fight, give up the
excuse. Go ahead and do what needs to be done. Admit defeat, get it
behind you, and then take the actions that will bring you success.
Learn more |
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"Decide
what you want, decide what you are willing to exchange
for it. Establish your priorities and go to work."
- H. L. Hunt |
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Sweet and Sour Chicken
Makes: 6 servings, Each serving contains ¾ cup of the chicken/vegetable
mixture and ½ cup rice or noodles.
Ingredients:
1/2 cup plus 2 Tbsp. pineapple juice
1/4 cup apple cider vinegar
2-4 Tbsp. sugar
2 Tbsp. lite soy sauce, or to taste
1 Tbsp. cornstarch
1 lb. chicken tenders, cut into bite-size pieces
1/4 cup all-purpose flour
Salt and freshly ground black pepper, to taste
2 Tbsp. canola oil, divided
1 medium red bell pepper, cut into bite-size chunks
1 Tbsp. minced fresh ginger
2 cups snow peas, cleaned and ends trimmed
1 cup pineapple chunks, drained (fresh or canned in own juices)
1 large garlic clove, minced
1/4 cup chopped scallions, for garnish
3 cups cooked brown rice or noodles, preferably whole-wheat
Direction:
In a bowl, mix the pineapple juice, vinegar, sugar, soy sauce and cornstarch.
Set it aside. In a medium bowl, combine the chicken, flour, salt and pepper,
coating the pieces well.
In a large nonstick skillet, heat 1 tablespoon plus 2 teaspoons of canola oil
over medium heat. Add the chicken mixture, browning it on all sides. When the
chicken is done, about 5-8 minutes, remove it and place it in a bowl. Add the
remaining oil to a hot skillet. Stir in the red bell pepper and ginger and cook
for 2 minutes.
Add the snow peas, pineapple chunks and garlic. Cook for 2-3 more minutes,
stirring constantly. Add the chicken back to the pan. Pour in the sauce. Cook,
stirring constantly, until the sauce is thick and bubbly, about 2-3 minutes.
Turn off the heat. Serve immediately over noodles or rice and garnish with
scallions
Nutritive Information:
Per serving: 325 calories, 7 g total fat (<1 g saturated fat), 44 g
carbohydrates, 22 g protein, 3 g dietary fiber, 259 mg sodium.
Courtesy- A.I.C.R |
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Managing Insomnia
Trouble sleeping - either falling asleep or staying
asleep - is a common problem that affects everyone at
some time. There is no “normal” amount of sleep. Some
people need ten hours a night, while others do well on
as little as four hours of sleep.
Symptoms: Lack of sleep creates daytime fatigue,
irritability, and difficulty coping. It is one of the
major causes of auto accidents.
Causes: Insomnia is a symptom with many different
causes -
- sleep phase disorders (such as sleep apnea),
- restless legs (common after age fifty),
- too much noise or light, and
- lifestyle factors (lack of exercise, erratic hours,
too many supplements before bed, or misuse of drugs).
Common causes are
- Plain old worry,
- Depression.
- Too much caffeine, and
- Menopause.
Learn more about this article |
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