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 Women
who lead a sedentary lifestyle are likely to experience
pronounced sarcopenia as they age. Regular resistance
Training regime undertaken by the elderly has been shown
to actually reverse sarcopenia by redeveloping muscle
mass supplemented with increased protein intake. In one
study, elderly people aged 78 to 84 who went on a RT
program experienced an average increase in protein
synthesis of 182 percent [source: Hasten, et al].
This week we focus on,
Sarcopenia and the Importance of 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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 About 90% of all skin damage is due to the sun. As your time in the sun goes up, so does your risk of skin cancer. Protect skin by always wearing broad-spectrum sunblock. Look for products that contain zinc oxide, titanium dioxide, or avobenzone. Sunscreens with an SPF of 30 or higher are best. Wear wide-brimmed hats and long sleeves, and avoid the sun between 10 a.m. and 2 p.m., when rays are strongest.
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Words of Inspiration
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Dedication
 Michelle
Kwan, a champion ice skater who won five World
Championships, nine U.S. Championships and two Olympic
medals, in addition to countless other skating
competitions has had long hours of practice and
dedication underlining each jump, twirl and spin.
Kwan began ice skating when she was five years old, and
her skill quickly became evident. By age eight, she
skated several hours a day, every day of the week.
Before school, after school and on weekends, she was at
the ice rink. The cost of ice time and coaches quickly
grew, but her parents, who had immigrated to the U.S.
from Taiwan, were committed to her success. Her family
sold their home and purchased a much smaller one to free
up money to pay for her ice skating.
When Kwan was 13, she performed at her first U.S.
National Championships. After a disappointing
performance, she vowed to work even harder and improve.
She did. The next year, she finished second. From there
she went on to win a silver medal at the 1998 Olympics
and the first of her World Championships. She followed
up with a bronze medal at the 2002 Olympic Games. Kwan
is the most decorated figure skater in American history.
She was the sole inductee to the U.S. Figure Skating
Hall of Fame and the World Figure Skating Hall of Fame
classes of 2012, and in 2014 she was inducted to the
Hall of Fame at the U.S. Nationals Competition.
Kwan presents one consistent quality—dedication.
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Success Quote
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 “Dedication and passion for what you do is the key to be able to get the job done. It has to come from your heart and it's also a key to build your own dreams.”
Suzann Pettersen, golf champion |
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Healthy Recipe
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Grilled Pizza with Grilled Vegetables
Makes: 4 pizzas
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Nutritional Information:
Per Serving
Calories: 370 Kcal, Fat: 18 .5 g, Carbohydrate: 38 g,
Protein: 18 g,
Fiber: 7 g. |
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Ingredients:
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1 lb. prepared whole-wheat pizza dough
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4 large crimini mushrooms, stemmed, cut crosswise
into 1/2-inch slices
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2 large plum tomatoes, halved lengthwise, seeded,
and cut crosswise into thick slices
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1 medium orange, yellow or red bell pepper, seeded,
cut into 1/2-inch strips
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1 medium zucchini, cut into 1/2-inch slices
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1/2 medium red onion, cut crosswise into thin slices
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2 cloves garlic, cut vertically into 4 slices
Salt and freshly ground black pepper
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2 Tbsp. extra virgin olive oil, divided
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1˝ cups (6 oz.) shredded low-fat mozzarella cheese
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4 large basil leaves, cut crosswise into thin strips
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Directions:
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Divide pizza dough into thirds. Set aside one third
for later use. Divide remaining thirds in half, for
a total of four pieces. Gently form into balls and
place in lightly oiled bowls. Cover bowls with
dishtowel and let sit until dough is soft and
pliable, 30 minutes to 1 hour, depending on how cold
it is.
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While dough warms up, for topping, in mixing bowl,
combine mushrooms, tomatoes, peppers, zucchini,
onion and garlic. Sprinkle on salt and 4-5 grinds
pepper. Add 4 teaspoons of oil, and using your
hands, toss until vegetables are coated with oil.
Set vegetables aside for 30 minutes.
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When pizza dough is soft, lift 1 piece and pat it
into a disk. Holding disk by its edge so dough
dangles down, gradually work your fingers around the
edge, turning and gently stretching it into 4-inch
disk. Place stretched dough on large baking sheet
and repeat with remaining 3 pieces.
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Cover dough and
let rest for 10 minutes, until soft enough to
repeat, stretching pieces to 7-8 inches. Neat,
evenly thick rounds are nice, but do not worry if
dough is irregularly shaped and thin in places.
Leave dough on baking sheet, covered, while
preparing grill.
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Heat gas grill to medium-high or charcoal grill
until ash on charcoal is white. Place marinated
vegetables in grill basket. Grill, stirring
vegetables occasionally, until crisp-tender, 7-8
minutes. Set grilled vegetables aside.
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Turn gas grill to low or move coals all to one side
of charcoal grill. Use remaining oil to brush disks
of pizza dough lightly on both sides. Arrange dough
on grill; for charcoal grill place pieces on side
without coals. Grill 5-6 minutes, until dough is
puffy on top, and bottom is golden brown with darker
spots. Thin areas will be darkest. Using tongs, turn
pizza crusts over. Immediately sprinkle one-quarter
of cheese over each crust, leaving 1/2 inch edge.
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Close lid and grill until bottom of crust is golden
with darker spots and cheese is just melted, about
1-2 minutes. Remove grilled pizza crusts to
individual plates and heap one-fourth of grilled
vegetables on top of each crust. Sprinkle on basil
and serve immediately.
Source: AICR
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Celebrity of the Week |
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J.A. Steel |
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 Sarcopenia (pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes from the Greek, for "flesh reduction." Just like osteoporosis and arthritis, "sarcopenia is a serious degenerative condition that increases ones risks for falls and makes one more vulnerable to injury."
Read more
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