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 In
order to make the task of losing weight or leading a
healthier lifestyle in general a little easier, it's
best to keep taking one step at a time. If you break
down the task into small steps you'll find it to be much
easier than taking the huge leap many dieters do. Learn
more in this week's article, Start - Keep - Stop
Exercise to Stay Fit in 2013 .
This year WF health experts observed a dramatic progress
in upliftment of Women Health. Congratulations to you all.
Wishing you a Health Friendly 2013,
Namita
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Hot Fitness Tip
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 Be
sure to get enough Vitamin B12 in your diet. B12 works
with folate to assist cell division in protein
synthesis. Too little of B12 may lead to fatigue,
anemia, and even depression. In addition, bone cell
activity and metabolism seem to depend on its presence.
The RDA for B12 is about 6 micrograms/day. But to
achieve the above benefits, 10-50 micrograms daily is
often recommended.
Vitamin B12 is primarily found in meat and other
products from animals. If you're a vegetarian, be sure
to include a reliable source of Vitamin B12 in your
diet. Reliable sources include B12 fortified cereals,
soy products and certain brands of nutritional yeast.
And unreliable sources may include seaweed, algae,
tempeh and miso because the type of B12 these foods
contain cannot be used by the body.
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Words of Inspiration
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Find a way
 How
many times did a "yes" start out as a "no"? How many
times has something which was considered impossible
eventually been done? The history of civilization is a
sequence of changing expectations, a continuing series
of the impossible becoming possible.
There is really only one way for most things to be
impossible, and that is by not attempting them. By
contrast, there are many, many ways in which things can
be made possible. In this regard, the odds favor the
possible over the impossible, when there is resolve to
take the necessary action. Success consists of deciding
upon a possibility and then following it with commitment
and persistence.
Attempts that do not reach the intended mark are not
failures. Rather they equip you with knowledge and
strengthen your resolve to find a way.
There is a path that leads from where you are right now
to precisely where you wish to be. It may indeed twist
and wind, yet if you continue to follow
it with resolve, you'll reach the top of the mountain.
And what was once thought impossible, will have been
done.
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Success Quote
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 "Change
can either challenge or threaten us. Your beliefs pave
your way to success or block you."
Marsha Sinetar
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Healthy Recipe
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Elegant Cheesy Spinach Cakes
Makes: 8 servings. (8 appetizers or 4 side dish servings.)
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Nutritional Information:
Per Serving:
(appetizer size)
Calories:80 Kcal,
Total fat: 4 g (2 g saturated fat),
Carbohydrate: 5 g,
Protein: 7 g,
Dietary Fiber: 2 g,
Sodium: 180 mg.
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Ingredients:
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12 oz. fresh baby spinach
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1/2 cup part-skim ricotta cheese (low-fat cottage
cheese may be substituted)
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1/4 cup shredded Romano (Parmesan cheese may be
used)
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3 large eggs (can substitute 2 large eggs, plus 2
egg whites, beaten)
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2 cloves garlic, minced
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Freshly ground pepper to taste
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Canola oil cooking spray
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Directions:
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Preheat oven to 400 degrees.
Use food processor and pulse spinach until it is finely chopped, but don't overdo it. Place spinach in bowl. Add cheeses, eggs, garlic and pepper. Stir to combine well.
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Coat 8 "cups" of a muffin pan (1/2 cup size)* with spray. Spoon in spinach mixture. Bake about 20 to 22 minutes. Remove pan from oven and let stand 6 or 7 minutes to allow spinach cakes to firm up. Loosen sides with knife and gently lift out.
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Sprinkle a bit of additional Romano or Parmesan on top (optional) and serve warm as a great appetizer or side dish.
*For bite-sized spinach cakes use a 24
"mini-muffin" pan and bake 12-14 minutes
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Article of the Week
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 Its time to clarify and re-define your goals for 2013 and rock all through the year. Catch on the latest exercise routine called, The Start - Keep - Stop exercise.
Read more
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