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 Eating
at irregular time -- say the middle of the night when
the body wants to sleep -- influences body weight.
Limiting late-night meals and snacks may be an effective
weight management strategy for some because it can help
control the overall calorie intake. To learn more check
out this week's article,
Meal Timing: a Contributing Factor in Obesity Epidemic.
In Fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 When
you do a cardio session in the morning, you not only
burn fat during the session, but you also continue to
burn fat at an accelerated rate after the workout. Why?
Because an intense session of cardiovascular exercise
can keep your metabolism elevated for hours after the
session is over. If you do cardio at night, you will
still burn fat during the session, so you definitely
benefit from it. However, nighttime cardio fails to take
advantage of the "afterburn" effect because your
metabolism drops like a ton of bricks as soon as you go
to sleep. While you sleep, your metabolic rate is slower
than any other time of the day.
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Words of Inspiration
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Time to Take Action
 The
best time to take action toward a dream is yesterday;
the worst is tomorrow; the best compromise is today.
Manage your time according to your priorities. Be
realistic, not perfectionist with your time
management. Schedule time to take care of yourself and
manage your stress. Self-care is important and if you
don’t make it a priority, no one else will.
Schedule in daily relaxation time and activities that
you enjoy doing such as volunteering, hiking, dancing,
going to sporting events, or spending time with friends.
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Success Quote
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 "Live your truth. Express your love. Share your enthusiasm. Take action towards your dreams. Walk your talk. Dance and sing to your music. Embrace your blessings. Make today worth remembering."
Steve Maraboli, Unapologetically You: Reflections on Life and the Human Experience |
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Healthy Recipe
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Roasted Vegetable Lasagna
Makes: 12 servings
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Nutritional Information:
Per Serving
Calories: 360 Kcal,
Fat: 11 g,
Carbohydrate: 23 g,
Protein: 11 g,
Fiber: 310 g. |
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Ingredients:
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2 eggs
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1/2 cup grated Parmesan cheese
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1/2 tsp. ground nutmeg
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1/2 tsp. garlic powder
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4 cups low-sodium tomato sauce
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3 cups low fat mozzarella cheese
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2 eggplants (about 3 lbs.), quartered lengthwise
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6 medium zucchini (about 3 lbs.)
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Canola oil cooking spray
1 lb. whole-wheat lasagna noodles
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15 oz. low fat ricotta or low fat cottage cheese (or
a combination of both)
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Directions:
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Preheat the oven to 450 degrees. Grease a
13x9x2-inch baking pan, set aside.
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Slice the eggplant and zucchini in 1/2-inch slices.
Layer on two baking sheets and coat both sides of
the vegetables with cooling spray. Roast for 20
minutes. Toss the vegetables and continue to roast
until well browned and soft, about 20 minutes more.
Transfer vegetables to a large bowl.
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Reduce the oven temperature to 375 degrees.
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Cook the lasagna noodles according to package
directions. Separate the noodles and let them cool
slightly.
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Meanwhile, in a medium bowl, mix together the
ricotta and/or cottage cheeses, eggs, Parmesan,
nutmeg and garlic powder.
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To assemble: spread a thin layer of sauce over the
bottom of the prepared pan. Cover with a layer of
pasta (noodle strips slightly overlapping). Spread
with one-third of the ricotta mixture. Sprinkle
one-quarter of the mozzarella over the ricotta.
Spoon one-third of the roasted vegetables on top.
Top with 1/2 cup of tomato sauce and continue the
assembly as directed until you have 4 layers of
pasta and 3 layers of filling. Spread the remaining
sauce on top and sprinkle with the remaining
mozzarella cheese.
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Cover the pan with aluminum foil and bake for 30
minutes. Uncover and continue to bake until golden
and bubbly, about 15 minutes more. Let stand for 15
minutes before serving.
Source: AICR
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 Eat less, exercise more. Now there is new evidence to support adding another "must" to the weight-loss mantra: eat at the right time of day.
A Northwestern University study has found that eating at irregular times -- the equivalent of the middle of the night for humans, when the body wants to sleep -- influences weight gain.
Read more
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