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 Most
women recognize the unhappy tendency to gain about 10
pounds a decade after age 40. Each
lost pound of muscle depresses the body's metabolism by
about 40 calories a day. Strength training can replace
the lost muscle, get the body's metabolism back up, and
keep weight off permanently. This week we focus on,
Top 10 Reasons Why Older Women should do Resistance
Training.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 Eating
a healthy diet encourages microbes associated with
leanness to become incorporated into the gut. A diet
high in saturated fat and low in fruits and vegetables
thwarts the invasion of microbes associated with
leanness.
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Words of Inspiration
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Getting past rejection
 Does
the fear of rejection hold you back? Are you so
concerned about what others might think or say or feel
about you that it keeps you from taking positive action?
Rejection hurts only when you allow it to hurt, and
there's no reason whatsoever for you to allow it to
hurt. If someone says no to you, or if someone says
something negative about you, that does not change
anything about who you are.
The words, actions and opinions of others have no real
bearing on your worth as a person. Certainly it is
helpful and desirable to make a good impression whenever
you can, yet it's not the end of the world when you
experience rejection.
When you set out to make a true and substantial positive
difference, there will be those who disagree with you,
those who ignore you, and those who flat out reject what
you're doing. Look beyond them and keep your focus on
what you've decided to accomplish.
It's great to have positive feedback, but it simply does
not always happen.
That's okay, though, because you know where you're
headed and you know that your true worth does not depend
on the judgment of others. Go confidently forward, do
what you know must be done, and let others think what
they will.
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Success Quote
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 "Rowing harder doesn't help if the boat is headed in the wrong direction."
Kenichi Ohmae |
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Healthy Recipe
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Brazilian Chicken with Black Beans
Makes: 6 servings
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Nutritional Information:
Per Serving
Calories: 330 Kcal,
Fat: 10 g,
Carbohydrate: 28 g,
Protein: 32 g,
Fiber: 9 g.
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Ingredients:
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2 Tbsp. canola oil, divided
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2 lb. skinless chicken thighs with bone or skinless
breast with ribs or combination
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1/2 cup fat-free, reduced-sodium chicken broth
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1¼ cups chopped onion
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3/4 cup chopped celery
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3/4 cup chopped green bell pepper
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3/4 cup chopped scallions, green and white parts
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3 garlic cloves, chopped
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2 bay leaves
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1/4 teaspoon freshly ground nutmeg
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2 (15 oz. cans) black beans, rinsed and drained
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Salt and freshly ground black pepper
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1/8 tsp. cayenne pepper, or to taste
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2 Tbsp. chopped flat-leaf parsley
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1 large navel orange, cut in 6 wedges
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Directions:
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In large Dutch oven, heat 1 tablespoon of the oil
over medium-high heat. Add chicken and cook until
golden brown, 4 minutes on each side. Using tongs,
transfer chicken to large bowl. Cover bowl with
foil. Add broth and scrape bottom of pot while it
boils, gathering up all browned bits. Add broth to
chicken. Seal foil tightly over bowl and set chicken
aside. Using paper towel, wipe out pot.
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Return pot to medium-high heat and add remaining
oil. Add onion, celery, green pepper and scallions
to pot and cook, stirring occasionally, until soft,
5 minutes. Add garlic and cook, stirring, for 1
minute.
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Add bay leaves and sprinkle nutmeg over
vegetables. Arrange chicken pieces over vegetables,
reserving liquid in bowl. Spread beans over the
chicken. Pour liquid from bowl over beans. Cover and
simmer until chicken thighs are falling-apart
tender, 30-35 minutes. If using breast, cook until
white in center at thickest part, 20-25 minutes.
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To serve, divide chicken among six dinner plates.
Remove bay leaf. Mix to combine beans and
vegetables, and season to taste with salt, pepper
and cayenne.
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Spoon two-thirds cup of beans and vegetables
alongside chicken and liquid from pot over chicken.
Garnish with parsley and orange wedges. Serve hot,
warm or at room temperature. Leftovers keep in
tightly covered container in refrigerator for 4
days.
Source: AICR
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Celebrity of the Week |
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Laura Massaro |
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 Most women recognize the unhappy tendency to gain about 10 pounds a decade after age 40. But they don't realize that they are losing muscle mass at the same time, At this age about a fourth of the weight loss is muscle.
Read more
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