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 Can
you walk in the water for 30 minutes at moderate
intensity, then its time to add variety and intensity to
your workout routine. If you like being in the water but
get bored swimming up and down lanes, or just want to
vary your routine, consider trying some pool exercises.
To learn more check out this week's article, Top 10 to
Add Intensity to Your Water Workout.
In fitness,
Namita
[email protected]
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Hot Fitness Tip
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 Vegetables
such as salad leaves, brassicas, and sprouting
vegetables are very low in calories and have a
low-calorie density, which means that they can be
consumed in large volumes without providing the body
with large amounts of energy. Other beneficial
vegetables are Irish potato, sweet potato, broccoli,
spinach, carrots, squash, cauliflower, and green peas.
When appropriate, eat vegetables raw. Cooking vegetables
may reduce fiber content by breaking down some fiber
into its carbohydrate.
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Words of Inspiration
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One step at a time
 It
is often difficult to imagine yourself reaching a great
achievement. You look at someone who has built a massive
fortune, or drastically decreased their level of body
fat, or achieved a prominent leadership role, and you
have trouble identifying with that person.
When you look at any great achievement, usually you can
see only the end result. That's because the splendor of
such an achievement overshadows all the little details
which went into creating it. Yet the real substance of
achievement is in the day-to-day details.
The person who builds a highly successful business does
it mostly by doing the kinds of things with which you're
already quite familiar -- talking on the phone, writing
letters, the achievement comes not from any supernatural
skill or special advantage, but from persistence and
commitment.
Great achievements are built day-by-day, step-by-step,
by people just like you. Greatness comes from ordinary
actions, focused on a specific objective, followed with
steadfastness and resolve. Almost anything is possible
when you are committed to pursuing it one step at a
time.
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Success Quote
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 "One
must never lose time in vainly regretting the past nor
complaining against the changes which cause us
discomfort, for change is the very essence of life."
Anatole France |
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Healthy Recipe
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Ten Vegetable Soup
Makes: 10 servings
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Nutritional Information:
Per 1 cup serving:
Calories: 70 Kcal,
Fat: 3 g (1 g sat fat),
Carbohydrate: 9 g,
Protein: 3 g,
Fiber: 2 g,
Sodium: 253 mg. |
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Ingredients:
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2 Tbsp. extra virgin olive oil
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3 cups chopped green cabbage, quartered and cut
crosswise into 1/2-inch strips
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1 cup cauliflower florets, 1-inch pieces
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1 medium leek, sliced, use white and 1-inch of light
green part
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1 small onion, chopped
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1 medium carrot, chopped
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1 medium celery stalk, chopped
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1 (14.5-oz.) can no salt added diced tomatoes
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4 cups low-fat, reduced-sodium chicken or vegetable
broth
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1 medium yellow-fleshed potato, diced
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1/4 cup chopped flat-leaf parsley
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1 Tbsp. dried thyme
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1½ packed cups Swiss chard or spinach, cut crosswise
into 1/2-inch strips
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Salt and freshly ground pepper, to taste
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Pinch of red pepper flakes or cayenne, optional
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Grated Parmesan cheese, optional
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Directions:
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In large Dutch oven or heavy soup pot with
tight-fitting cover, heat oil over medium-high
heat.
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Add cabbage, cauliflower, leek, onion,
carrot and celery and stir to coat them with
oil. Cook until cabbage is limp and onion
translucent, 4-5 minutes, stirring occasionally.
Cover, reduce heat to medium-low and cook gently
until vegetables release their juices, about 8
minutes.
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Add tomatoes with their liquid, broth, potato,
parsley and thyme. Increase heat to medium-high
until liquid boils, then cover, reduce heat, and
simmer soup for 10 minutes. Add Swiss chard and
simmer for 10 minutes. Season soup to taste with
salt and pepper; let sit for 15 minutes before
serving. If desired refrigerate for up to 4
days, reheating in covered pot over medium heat.
Or divide cooled soup among sealable freezer
bags and freeze. This soup keeps in freezer for
up to 2 months.
Courtsey: AICR
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Article of the Week
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 Can you walk in the water for 30 minutes at moderate intensity, then its time to add variety and intensity to your workout routine. If you like being in the water but get bored swimming up and down lanes, or just want to vary your routine, consider trying some pool exercises.
Read more
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