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 Pilates
is an excellent exercise option during pregnancy as it
is great at building core strength. If your abdominals,
back, and pelvic floor/Kegel muscles are toned, they
will support a more comfortable pregnancy and delivery.
To learn more read this week's on, Top 10 Prenatal
Pilate Exercises while Seated.
In fitness,
Namita
[email protected]
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Hot Fitness Tip
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 Many
diet plans tell you what to eat, how much to eat, and
when to eat it. This does not teach you how to attend to
your own cravings, desires, or hunger. This teaches you
nothing about living and feeling healthier and happier.
Everyone has different strengths, weaknesses, and eating
patterns. You will only become successful when you learn
to respond to your own feelings and not to what someone
else says is right for you. It is critical that you
learn how to be aware of and attend to both feelings of
hunger and fullness, and learn what will satisfy you
both physically and psychologically. Your own body, not
someone else's routine (i.e. my meal plans), is the very
best guide for how much you need to eat.
Try to get in
the habit of tuning in to your internal cues of hunger,
and not just eating the amount of food you think you
should, or tuning in to external cues like the sight or
smell of food. It's okay to eat any amount of food to
feel both physically and psychologically satisfied. But
you must learn to stop when you feel comfortably full,
not stuffed.
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Words of Inspiration
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Concentration
 Many
things at first seem quite impossible. Many obstacles at
first appear to be solidly insurmountable. Many concepts
initially seem unfathomable. Yet with enough focused
concentration, a way can be found to achieve almost
anything, to transcend any challenge, to understand the
most profound complexities.
Though it is easy to become addicted to a steady diet of
fast answers and instant solutions, there is much value
in taking the time and effort to concentrate. By working
your way steadily and purposefully through a difficult
problem, you accomplish much more than just solving the
problem.
In the process you raise yourself to a higher level of
understanding, a level at which you have access to a
wealth of new and valuable discoveries.
Don't just grab the first answer that comes along. Take
the time to concentrate. Put your mind through an
enjoyable, strenuous workout and feel the power as your
mental muscles grow ever stronger.
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Success Quote
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 "The
purest intentions, the finest sense of devotion, the
noblest spiritual aspirations are fatuous when not
realized in action."
Abraham Joshua Heschel |
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Healthy Recipe
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Tomato Soup with Chickpeas and Lemon
Makes: 4 servings
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Nutritional Information:
Per 1 1/2 cup serving:
Calories: 200 Kcal,
Fat: 5 g (< 1 g sat fat),
Carbohydrate: 34 g,
Protein:10 g,
Fiber: 9 g,
Sodium: 461 mg. |
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Ingredients:
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1 Tbsp. extra virgin olive oil
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1/2 small onion, chopped
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1 large carrot, sliced
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1 large rib celery, chopped
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3/4 cup sliced leek, white and 1-inch green parts
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2 garlic cloves, finely chopped
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1 (14-oz.) can no salt added whole peeled tomatoes
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1 (15-oz.) can chickpeas, rinsed and drained
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1/4 tsp. smoked Spanish paprika
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3 cups reduced-sodium vegetable broth
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Salt and freshly ground pepper, to taste
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2 lemons
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Directions:
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In large heavy saucepan, heat oil over
medium-high heat. Add onion and cook until
golden, 4 minutes, stirring often. Add carrot,
celery, leek, and garlic, stirring to coat them
with oil. Cook until leek slices are translucent
and soft, about 4 minutes.
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Add tomatoes one at a time, holding them over
pot and crushing them in your fist. Add liquid
from can. Add chickpeas, paprika and broth.
Bring liquid to a boil, reduce heat and simmer,
covered, until vegetables are almost tender, 20
minutes. Season to taste with salt and pepper.
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To serve, divide hot soup among four bowls. Cut
1 lemon into quarters. Squeeze juice from a
quarter into each bowl, straining out seeds.
From center of second lemon, cut four 1/4-inch
slices. Heat a dry cast-iron skillet or grillpan
over high heat. Add lemon slices and cook until
caramelized to brown and lightly charred in
places, 1-2 minutes. Turn and cook for 1 minute.
Set 1 lemon slice in center of each bowl and
serve.
Source: AICR
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Article of the Week
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 Pilates is an excellent exercise option during pregnancy as it is great at building core strength. If your abdominals, back, and pelvic floor/Kegel muscles are toned, they will support a more comfortable pregnancy and delivery.
Read more
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