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A woman's body produces testosterone through the ovaries and adrenal glands. A multitalented hormone, testosterone boosts both libido and energy, maintains muscle mass, strengthens bone and ensures the nipples and clitoris are sensitive to sexual pleasure. Testosterone also helps prevent bone loss, improves body composition (building lean mass and reducing body fat) and supports cognitive function. To learn more check out this week's article, Boosting Testosterone
in women over 40.
In fitness,
Namita |
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You need 7-9 hours of sleep each night (8 being the ideal) in order for your body to run efficiently. Deprive your body of sleep and you'll have lousy fat loss and hinder your body's ability to increase lean muscle tone. Without enough sleep the body stops producing anabolic hormones (muscle producing/fat burning hormones; e.g. testosterone and growth hormone) and starts increasing the production of catabolic hormones (muscle destroying/fat depositing hormones; e.g. cortisol). So, to make matters worst, you'll also lose muscle, which lowers your metabolism. In addition, you will lack the energy and focus to get through your workouts, which will surely lead to overtraining. To top it off, research indicates that lack of sleep creates cravings and binges in addition to hardening of the arteries, which leads to heart attacks.
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Living on purpose
You have skills, knowledge, interests, talents, resources and abilities sufficient to accomplish virtually anything. And when there's a strong and driving purpose to line it all up and tie it all together, indeed the accomplishments will come.
Perhaps you've experienced a devastating defeat, disappointment or tragedy, and it seems that your sense of purpose has been ripped away from you. Yet the very pain you feel is itself a powerful acknowledgment that the purpose has not been lost, that you desire to follow it more than ever.
In many ways it's easier to ignore your purpose, to let yourself be distracted and tossed aimlessly around by everything that comes along. Yet when you follow a steady and positive purpose, though it requires more effort and attention, you'll actually get somewhere valuable and meaningful as a result.
You are amazingly creative, adaptable, intelligent and resourceful. Imagine what can happen when you put it all to work in the service of a positive and meaningful purpose. Live the moments of your life focused on what you care most about, and let your own special purpose shine brightly.
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"You are not here merely to make a living. You are
here in order to enable the world to live more amply,
with greater vision, with a finer spirit of hope and
achievement. You are here to enrich the world, and you
impoverish yourself if you forget the errand."
–
Woodrow Wilson
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Healthy Recipe
White Turkey Chili
Makes: 4 servings
Ingredients:
• 1 Tbsp. canola oil
• 1 lb. ground turkey breast
• 3/4 cup chopped onions
• 2 garlic cloves, chopped
• 2 tsp. ground cumin
• 2 tsp. dried oregano
• Pinch of ground cloves
• 1 cup chopped tomatillos
• 1 (4.5 oz.) can chopped green chilies, undrained
• 1 (15 oz.) can cannellini or other white beans, rinsed
and drained
• 1/2 cup cilantro leaves, chopped
• 1 cup low fat, reduced-sodium chicken broth
• 2 Tbsp. lime juice
• Salt and ground black pepper, to taste
• 1/4 cup chopped scallions
Directions:
1. In a large, heavy pan, heat oil over medium-high heat. Add turkey and cook until it loses its pink color, 5 minutes. Note: don't break turkey apart completely, but lightly loosen it into smaller pieces with wooden spoon. Transfer to a bowl and set aside.
2. In same pot, sauté the onions until soft, 5 minutes. Mix in garlic and sauté 1 minute longer. Mix in cumin, oregano, cloves and tomatillos and cook until the tomatillos are soft, 4 minutes, stirring occasionally.
3. Add chilies, beans, cilantro, and broth. Return turkey to pot. Simmer, uncovered, until chili is thick enough to plop from a spoon, 10 minutes. Mix in lime juice and season to taste with salt and pepper. Divide among 4 bowls, top with scallions and serve.
Nutritional Information: (Per Portion)
Per serving: 270 calories
total fat 6 g ( saturated fat <1 g)
carbohydrate 21 g
protein 34 g
dietary fiber 6 g
sodium 480 mg.
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Boosting Testosterone in women over 40
A woman's body produces testosterone through the ovaries
and adrenal glands. A multitalented hormone,
testosterone boosts both libido and energy, maintains
muscle mass, strengthens bone and ensures the nipples
and clitoris are sensitive to sexual pleasure.
Testosterone also helps prevent bone loss, improves body
composition (building lean mass and reducing body fat)
and supports cognitive function.
As we age, our bodies produce less androgen
(testosterone), estrogen and progesterone. By age 40,
women produce about half the testosterone we did in our
twenties. These levels drop further still with the onset
of menopause or for women who have had their ovaries
removed. Many clinicians believe that the diminished
energy, decreased sexual desire and "flatness" of mood
that some women experience during and after menopause
are directly related to declining levels of
testosterone.
Learn more about this article
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