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 Moderate-to-heavy
exercise reduces risk of heart attack by 77%. "Heavy"
exercise includes hiking, tennis, swimming, bicycle
riding, jogging, aerobic dancing, handball, racquetball
and squash. February is Healthy Heart Awareness Month
and this week we focus on, Identifying Stroke Signals
While Exercising.
"My workouts are short, intense and sweaty! I get in
there and I WORK." are the words of Natalie Jill, a mom,
top fitness trainer and a nutritionist. To learn more
about Natalie Jill in conversation with Women Fitness,
check out, An Interview with Natalie Jill leading
Fitness Expert.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 Hopping
through the rope ladder can build up leg muscles and
increase footwork speed. By hopping on one foot either
forward or backward, you can strengthen your legs. Make
sure you practice one-footed hops with each foot. Rope
ladder drills can help you develop fast footwork.
Lay
out the ladder on the ground, and make sure you stretch
out your muscles before you start your workout.
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Words of Inspiration
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Unreasonable Goals
 We
are great self-critics. Most of us are barely aware of
our true potential. When you set goals, ask yourself if
the goal is reasonable in relation to your overall
abilities. Your friend may have lost 5 pounds in 2
months, but for you 2 pounds in two months may be the
right goal to start.
Take note that you will never be able to fulfill
unrealistic and unreasonable goals. And, when you
realize you’re not getting anywhere it is easy for the
mind to persuade you to give up.
Set smaller weekly and monthly goals. So what if your
goal was 3 pounds in 2 months and you achieved only 2.
Celebrate it because 2 means progress too.
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Success Quote
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 "Challenges are what make life interesting and overcoming them is what makes life meaningful."
Joshua J. Marine |
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Healthy Recipe
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Simple Chicken Mole
Makes: 4 servings
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Nutritional Information:
Per Serving
Calories: 180 Kcal,
Fat: 8 g,
Carbohydrate: 7 g,
Protein: 21 g,
Fiber: 1 g. |
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Ingredients:
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1 Tbsp. plus 1 tsp. olive oil
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4 boneless skinless chicken breast halves, about
3 oz. each
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1/4 cup chopped onion
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1 clove garlic, minced
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1/4 tsp. ground cumin
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1/4 tsp. ground coriander
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1 1/2 tsp. unsweetened cocoa powder
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1/2 tsp. chipotle or regular chili powder
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1/4 cup no-sodium diced tomatoes with juice
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2 Tbsp. sliced almonds, toasted for 3-4 minutes
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2 Tbsp. raisins
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1/2 cup plus 2 Tbsp. fat-free, reduced-sodium
chicken broth, plus more if needed
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Salt, to taste
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2 Tbsp. chopped cilantro, for garnish
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Preheat oven to 200 degrees.
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Directions:
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In large skillet, heat tablespoon of olive oil over
medium heat. Add chicken to pan and sauté, turning
once, until cooked through, about 4-6 minutes per
side. Transfer to plate, cover with foil and place
in oven to keep warm.
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Add remaining oil to pan. Add onion to skillet and
sauté for 3 minutes or until translucent. Add garlic
and cook for another 30 seconds.
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Add cumin, coriander, cocoa powder and chili powder,
stirring to coat onions well. Add tomatoes, almonds,
raisins, broth and salt. Bring to boil then reduce
heat and simmer for 10 minutes.
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Transfer to blender and puree until smooth, adding
more chicken broth if needed, for desired
consistency.
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Place chicken on serving dish and pour sauce over
top. Garnish with cilantro and serve.
Source: AICR
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 Stroke attack, is a lack of blood flow to the brain. Lack of oxygen and nutrients to a small or large portion of the brain can result in tissue injury or death.
Stroke symptoms usually come suddenly, within minutes to an hour. They may come and go, go away entirely, or get progressively worse over several hours. If the symptoms go away completely in a short time (fewer than 24 hours), the episode is called a transient ischemic attack (TIA).
Read more
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