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Lunges are a great strength builder for everyone from the beginner runner, to the 5K racer, to a seasoned marathoner, to the bi-athlete, to the serious bike racer. They are one of the most important exercises for the thigh and buttocks. To learn more check out this week's article on, Lunges: "The Queen of Exercises" for women.

The search for a perfect body has landed teenage girls in pursuit for the "size zero" physique. In today's time the teen seems to be burdened with the pressure of heightened performance at school, college or among peers, they are left with lesser time to focus on health-nutrition & exercise. Check out, Top 10 Energy Boosters for Teenagers to know more.

In fitness,
Namita

Do have a snack when you're hungry. Choose something healthy (something that's low in carbohydrates) that fits into your overall meal plan. All the starchy foods like rice and potatoes and breads and cereals get broken down into sugar in the body. If you eat them in excess, your blood sugar is going to go up, so you need to use some portion control. The real key, is portion control.

The Price is the Reward  

For some reason, we like to think that something outside ourselves will cause us to be successful. We too often fall prey to fantasies of being lucky, or being in the right place at the right time, or getting on a "ground floor" opportunity.

Those things happen, to be sure. Yet they are unreliable at best. The reality is that we really don't need to be lucky. While the chances of being in the right place at the right time are very slim, success is almost guaranteed for anyone who will do whatever it takes to achieve it.

Your success must come from you. What is success, anyway? It is the ability to live your life in the way that you choose, with purpose and meaning. No one can live your life but you. Success is not defined by the physical possessions to which you have legal title. It is defined by the way you live your life.

The only person who can make you successful is YOU. Sure, you may be able to acquire the tokens and appearances of success without putting yourself into it. But you will not have success. Success demands daily, moment-by-moment commitment and effort. Success requires that you put forth the best you have to give.

 When success is achieved, it's interesting that those things which were previously considered the price of success -- hard work, effort, discipline, persistence -- also emerge as the key rewards of that very same success.

"Almost any idea is good if a man has ability and is willing to work hard. The best idea is worthless if the creator is a loafer and ineffective. ”

 –  William Feather

Healthy Recipe

Curried Chicken Salad

Makes: 4

Ingredients:

• 1/4 cup low-fat plain yogurt

• 3 Tbsp. low-fat mayonnaise

• 1 tsp. mild curry powder

• 1/2 tsp. salt

• 1 tsp. fresh lemon juice

• Ground pepper to taste

• 1 large nectarine

• 1 large plum or pluot, preferably red-fleshed

• 3 cups diced roasted chicken breast (about 1 lb. raw)

• 2/3 cup seedless green grapes (about 12), halved lengthwise

• 1/2 medium Fuji apple, cored and diced

• 2/3 cup finely chopped red onion

• Red leaf or romaine lettuce leaves, optional

• 2 Tbsp. roasted sliced almonds

• 2 Tbsp. chopped scallion, green part only

Directions:

1. In small bowl, whisk together yogurt and mayonnaise until smooth. Mix in curry powder and salt, then lemon juice. Season dressing to taste with pepper. The dressing can be made up to 4 hours ahead and refrigerated, tightly covered.

2. Holding nectarine in one hand, use small knife to make 8 vertical cuts and release the flesh in crescents. Cut each crescent lengthwise into 2 or 3 slices, then cut slices crosswise and place in mixing bowl. Using the same technique, quarter and cut up plum and add to nectarine. Add chicken, grapes, apple and onion, then toss to combine. Add dressing to chicken and fruit, and toss to coat salad well.

3. Transfer salad to serving platter, lined with lettuce leaves, if desired. Sprinkle on almonds and scallions, and serve immediately. The dressed salad holds for up to 1 hour, tightly covered in refrigerator. After that, the fruits' juices dilute the dressing.

Nutritional Information:
Per serving:

Calories: 250 Kcal
Total fat: 8 g
Carbohydrate: 17 g
Protein: 25 g
Dietary fiber: 2g
Sodium: 450 g


Courtsey: AICR
 

Lunges: "The Queen of Exercises" for women
 

Lunges are a great strength builder for everyone from the beginning runner, to the 5K racer, to a seasoned marathoner, to the biathlete, to the serious bike racer. They are one of the most important exercises for the thigh and buttocks.

While performing a lunge always strive to keep your torso as upright as possible to minimize the stress on the back.

Lunge as deep as you want; the deeper you go, the more challenging it is to get back to home base.
 

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