|
|
|
 Women
who are involved in frequent, high-intensity activity
have 76% reduced endometrioma risk, compared with women
who engaged in no high-intensity activity. March is
endometriosis awareness month and in order to help women manage
incidence of endometriosis, this week we focus on,
Decreased Endometriosis Risk Associated With Strenuous
Exercise.
"Work on improving yourself--your fitness and your
technique--and you do that by working not only on the
things you're good at but especially on the things that
you're bad at!" are the words of Esther Lofgren: a rower
and an Olympic gold medalist on achieving goals.
Read the complete interview at Women Fitness.
In Fitness,
Namita
[email protected]
 |
|
|
|
Articles of the Week
|
|
|
|
Hot Fitness Tip
|
|
|
|
|
|
 |
|
|
 How many calories you should have depends on your age, sex, and how active you are. A woman who is not active should have 1,600-1,800 calories a day. If you want to lose weight, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat. To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500—1000 calories per day.
|
Words of Inspiration
|
|
|
|
|
|
|
|
Live for a Purpose
 You
have skills, knowledge, interests, talents, resources
and abilities sufficient to accomplish virtually
anything. And when there's a strong and driving purpose
to line it all up and tie it all together, indeed the
accomplishments will come.
Perhaps you've experienced a devastating defeat,
disappointment or tragedy, and it seems that your sense
of purpose has been ripped away from you. Yet the very
pain you feel is itself a powerful acknowledgment that
the purpose has not been lost, that you desire to follow
it more than ever.
In many ways it's easier to ignore your purpose, to let
yourself be distracted and tossed aimlessly around by
everything that comes along. Yet when you follow a
steady and positive purpose, though it requires more
effort and attention, you'll actually get somewhere
valuable and meaningful as a result.
You are amazingly creative, adaptable, intelligent and
resourceful. Imagine what can happen when you put it all
to work in the service of a positive and meaningful
purpose. Live the moments of your life focused on what
you care most about, and let your own special purpose
shine brightly.
|
|
|
Success Quote
|
|
|
|
|
|
|
|
 "If you are passionate about something, work hard at it and see where you can take it. I feel very lucky that I love rowing and am somewhat talented at it. Of course I had to work very hard to make the transition to the Olympic team, but I loved the process."
Susan Francia, Olympic Gold at London in 2012 |
|
|
|
|
Healthy Recipe
|
|
|
|
|
|
|
|
Chicken Baked with Cabbage and Leek
Makes: 4 servings
|
 |
|
Nutritional Information:
Per Serving
Calories: 348 Kcal,
Fat: 12 g,
Carbohydrate: 23 g,
Protein: 39 g,
Fiber: 8 g. |
|
Ingredients:
-
1 (2 lb.) Savoy or Napa cabbage
-
8 large Brussels sprouts
-
1 Tbsp. extra virgin olive oil
-
1 (3 lb.) chicken, cut into 8 pieces, or 4 (6 oz.)
chicken breast halves with rib and skin
-
1 large leek, white part and 1-inch light green
part, halved lengthwise and thinly sliced
-
1 medium onion, halved and sliced crosswise
-
1 Tbsp. dried thyme
-
1/2 tsp. Spanish paprika
-
Salt and freshly ground black pepper
-
1½ cups fat-free, reduced-sodium chicken broth
|
Directions:
-
Preheat the oven to 350 degrees.
Halve cabbage vertically and set one half aside for
another use. Cut remaining cabbage into 2 wedges and
cut away core. Cut wedges crosswise into 3/4-inch
strips. There will be about 4 cups. Cut each
Brussels sprout vertically into 4 slices.
-
In medium skillet that can go into oven, heat oil
over medium-high heat. Reserving wings for another
use, arrange chicken skin side down in hot pan and
cook until skin is browned, turning pieces as
needed, about 8 minutes. Transfer chicken to plate.
Pour off all but 1 tablespoon of drippings from pan.
-
Add cabbage, Brussels sprouts, leek and onion to
pan, stirring to coat with remaining drippings.
Cook, stirring occasionally, until cabbage and onion
are limp and onion translucent, about 5 minutes. Add
thyme, paprika, salt and pepper to taste, and mix to
combine. Return chicken to pan, placing pieces skin
side up on top of vegetables. Pour in broth. Place
pan in oven, uncovered.
-
Bake for 35 minutes, or until an instant-read
thermometer inserted into thickest part of chicken
registers 160 degrees, about 15 minutes for breast,
20 minutes for thigh.
-
To serve, remove skin from chicken and divide pieces
among four dinner plates. Spoon one-fourth of
vegetables on top of or next to chicken. Spoon pan
juices over chicken and vegetables.
Source: AICR
|
|
|
|
|
|
|
 Since the hormone estrogen is involved in thickening the lining of the uterus during the menstrual cycle, trying to lower levels of estrogen in the body can help a woman to keep the endometriosis risk at bay.
Read more
|
|
|
|
|
|
|
