What’s going on with Els Life Fitness? (3/29)

~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

“kind words can be short and easy to speak, but their echoes are truly endless” ~ Mother Teresa ~


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Bicep ~


Exercise for the week…

~ Seated Dumbbell Bicep Curl ~

1) Starting Position: Sit with your back against a back rest so that your head, shoulders and butt make contact with the bench and place your feet firmly on the floor. Grasp two dumbbells with a closed, supinated grip (palms facing forward and thumbs wrapped around the handles) and let your arms hang to your sides, close to your body, with your palms facing forward. Depress and retract (push down and back) your scapulae (shoulders).

2) Upward Phase: Exhale and slowly bend each elbow in unison, bringing the dumbbells towards your chest without arching your back or moving your elbows forward. Maintain a neutral wrist position (avoid flexion and extension of your wrists) and keep contact with your head, shoulder and butt against the bench. Keep your feet firmly placed on the floor and avoid shrugging your shoulders during the lift keeping your scapulae (shoulders) depressed and retracted.

3) Downward Phase: Inhale and gently lower the dumbbells back towards your starting position.

4) Variation to this exercise: To emphasize more biceps activity change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.

(If you don’t have dumbbells you can use cans, water bottles or any thing that has some weight to it that you can hold in your hand.).


Food for the week…

~ Broccoli ~

Nutritional facts about broccoli…

Broccoli is one of the most healthful foods you can eat--a real nutritional powerhouse. Along with a rich supply of vitamins and minerals--notably Vitamin C, folate (folic acid), and potassium--it contains…(More)

Broccoli/1 cup cooked
Calories
44
Total fat (g)
0.5
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.3
Dietary fiber (g)
4.5
Protein (g)
5
Carbohydrate (g)
8
Sodium (mg)
41
Beta-carotene (mg)
1.3
Vitamin C (mg)
116
Vitamin E (mg)
2.6
Folate (mcg)
78
Manganese (mg)
0.3
Potassium (mg)
456


Dish for the week…

~ Broccoli Chowder (Serving: 4 / Prep Time: 35 min.)

This light chowder, flecked with the green of broccoli and the red of unpeeled new potatoes, is as delightful in appearance as it is in flavor.

1-1/4 pounds broccoli, broken into florets and stalks cut into 1/4-inch-thick slices
1/2 pound unpeeled red-skinned potato, diced
1 small onion, chopped
2 cups low-fat (1%) milk
1/4 cup flour
1/2 teaspoon tarragon
1/2 teaspoon thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground or cracked black pepper
3 ounces shredded Monterey jack cheese
1/2 cup minced red bell pepper

1) In a large saucepan, combine broccoli, potato, onion, and 1-1/2 cups water. Cover and bring to a boil over high heat; reduce heat to medium-low, and cook until tender, about six minutes.

2) In a small bowl, whisk milk into flour. Add milk mixture to soup along with tarragon, thyme, salt, and black pepper. Stirring constantly, cook mixture until it comes to a boil and is thickened, about seven minutes.

3) Ladle hot soup into bowls and sprinkle each serving with some cheese. Top with minced bell pepper.

Nutritional Information
Per serving: 265 calories, 8.7g total fat, 4.6g saturated fat, 3.4g monounsaturated fat, .3g polyunsaturated fat, 5.8g dietary fiber, 16g protein, 33g carbohydrate, 27mg cholesterol, 642mg sodium.Good source of: calcium, fiber, potassium, vitamin C.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Allow Yourself to do nothing and be completely bored.

Yoga pose for the week…

~ Camel Pose ~

1) Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.

2) Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.

3) Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.

4) Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.

5) Exhale and return to the kneeling position.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Am I Hungry: What to Do When Diets Don't WorkFor an alternative approach to managing weight without dieting, this book provides a focused, step-by-step plan
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OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (3/24)

~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

“If you can see it, you can be it” ~ Obama ‘09 ~


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Chest ~



Exercise for the week…

~ Bent-Knee Sit-up / Crunches ~

1) Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

2) Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing").

3) Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

4) Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

(Of course straiten those legs if you can!!!)


Food for the week…

~ Orange ~


Nutritional facts about oranges…

More than any other fruit, the orange is associated with--and valued for--its Vitamin C content. It is, in fact, the primary source of vitamin C for the majority of Americans. But oranges have… (More)

Oranges/1 medium
Calories
64
Total Fat (g)
0.1
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0
Dietary fiber (g)
3.4
Protein (g)
1
Carbohydrate (g)
16
Cholesterol (mg)
0
Sodium (mg)
1
Vitamin C (mg)
80
Folate (mcg)
47


Dish for the week…

~ Orange-Ginger Salmon (Serving: 4 / Prep Time: 55 min.)

This very flavorful marinade would work equally well with other types of fish steak (such as tuna), or with chicken or pork.

1/4 cup orange marmalade
2 tablespoons reduced-sodium soy sauce
2 tablespoons balsamic vinegar
1 tablespoon grated fresh ginger
1 tablespoon dark sesame oil
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper
4 salmon steaks (6 ounces each)

1) In nonaluminum pan, combine marmalade, soy sauce, vinegar, ginger, sesame oil, garlic, salt, and pepper. Add salmon, turning to coat. Set aside to marinate at room temperature for at least 20 minutes or up to 2 hours in the refrigerator.

2) Preheat broiler. Lift salmon from marinade, transfer to a broiler pan and spoon marinade over fish. Broil 6 inches from heat for 3 to 4 minutes per side or until cooked through.

Nutritional Information

Per serving: 334 calories, 14g total fat, 2.2g saturated fat, 5g monounsaturated fat, 5.8g polyunsaturated fat, 0.1g dietary fiber, 34g protein, 16g carbohydrate, 94mg cholesterol, 500mg sodium.Good source of: niacin, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin B12.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Take a bath, light some candles, play some soft music and relax.


Yoga pose for the week…

~ Cobra Pose ~



1) Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.

2) Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.

3) Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.

4) Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.

5) Exhale and reverse the process to return to position #1.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Brain LongevityThe Breakthrough Medical Program That Improves Your Mind and Memory More


Services…

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (3/17)

~ Live! Online Personal Training
~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program

The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

“All that we are is what we thought” ~ Buddha ~


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Abs ~

Exercise for the week…

~ Bent-Knee Sit-up / Crunches ~





1) Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and heels 12 - 18" from your tailbone.

2) Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.

3) Upward Phase: Exhale, contract your abdominal and core muscles and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.

4) Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the mat in a controlled fashion keeping your feet, tailbone and low back in contact with the mat.


Food for the week…

~ Beets ~

Nutritional facts about Carrots…

~ Beets are notable for their sweetness--they have the highest sugar content of any vegetable, but they are very low in calories. Their sweet flavor comes… (More)

Beets/1 cup diced cooked
Calories
75
Total Fat (g)
0.3
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.1
Dietary fiber (g)
3.4
Protein (g)
3
Carbohydrate (g)
17
Cholesterol (mg)
0
Sodium (mg)
131
Folate (mcg)
136
Manganese (mg)
0.6
Potassium (mg)
519


Dish for the week…

~ Orange-Roasted Beets & Greens (Serving: 4 / Prep Time: 75 min.)

Use the entire beet in this beautiful side dish, making this cost-efficient and rich in beta-carotene, too.


4 pounds beets with tops (about 2-1/2 pounds of beets weighed without the tops)
3/4 cup orange juice
3 tablespoons vinegar, preferably raspberry-flavored
2 tablespoons brown sugar
1-1/2 teaspoons fresh lemon juice
1/4 teaspoon caraway seeds
Pinch of ground cloves
Pinch of allspice
1/2 teaspoon cornstarch
2 teaspoons olive oil


1. Preheat oven to 400°F.

2. Separate tops from beets. Wash well, trim fibrous center ribs, coarsely shred, wrap in a towel and refrigerate until ready to use.

3. Wrap each beet in a double layer of foil, making sure they are well sealed. Bake for 1-1/2 to 2 hours (depending on their size), until fork-tender. Remove from oven and allow to cool.

4. Meanwhile, in small nonreactive saucepan, combine orange juice, vinegar, brown sugar, lemon juice, caraway, cloves, and allspice. Measure out 2 tablespoons of mixture and combine in small bowl with cornstarch. Set aside.

5. Bring remaining mixture to a boil over medium-high heat and cook 1 minute. Stir cornstarch mixture into saucepan and cook until dressing begins to thicken, about 30 seconds. Remove from heat and set aside.

6. When beets are cool enough to handle, peel and cut into thin slices. Toss with dressing and let stand at room temperature at least 30 minutes to meld flavors.

7. Shortly before serving, heat oil in large nonstick skillet over medium-high heat. Add beet greens in batches and cook until wilted; adding 1 or 2 tablespoons of water if the skillet becomes dry. Serve beets on bed of the wilted greens.

Nutritional Information
Per serving: 168 calories, 2.6g total fat, 0.3g saturated fat, 1.7g monounsaturated fat, 0.3g polyunsaturated fat, 1.8g dietary fiber, 5g protein, 34g carbohydrate, 0mg cholesterol, 369mg sodium.Good source of: beta-carotene, iron, potassium, vitamin C.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

~ Practice deep breathing at least 5-10 min. 5 times a day, ( in the morning, when you get to work, at lunch, before you leave from work and before you go to bed).


Yoga pose for the week…

~ The Child Pose ~



1) Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).

2) Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.

3) Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.

4) Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.

5) Repeat the posture at least one more time.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Stress and CancerFew events are as stressful as a diagnosis of cancer. But reducing stress may be key to survival. More


Services…

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What's going on with Els Life Fitness? (3/9)

~ Live! Online Personal Training
~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

“It’s all in your mind, how you think will determine your outcome”

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Legs ~

Exercise for the week…

Forward Lung





1) Starting Position: Stand with your feet together. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and "brace" (engage your abdominal/core muscles) to stiffen your spine.

2) In preparation to step forward, slowly lift one foot off the floor, stabilizing your body on the stance (supporting) leg. Avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot. Hold this position momentarily before stepping forward. The raised (swing) leg should initiate contact with a heel strike first, slowly transferring your body weight into the leading (forward) foot placed firmly on the floor. As you load into this leg, avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot.

3) As you lunge forward, focus more on dropping your hips towards the floor rather than driving your hips forward. This will help control the amount of forward movement of your shinbone (forward tibial translation) over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your tibia (shinbone) is in a slight forward lean. While lunging, simultaneously, bend forward at your hips, maintaining a flat back.

4) Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.


Food for the week…

~ Carrots ~

Nutritional facts about Carrots…

The carrot gets its characteristic and bright orange color from β-carotene, which is metabolized into vitamin A in humans when bile salts are present in the intestines. Carrots are also rich in dietary fibre, antioxidants, and minerals.

Carrot, rawNutritional value per 100 g (3.5 oz)
Energy 40 kcal 170 kJ
Carbohydrates
9 g
- Sugars 5 g
- Dietary fibre 3 g
Fat
0.2 g
Protein
1 g
Vitamin A equiv. 835 μg
93%
- β-carotene 8285 μg
77%
Thiamine (Vit. B1) 0.04 mg
3%
Riboflavin (Vit. B2) 0.05 mg
3%
Niacin (Vit. B3) 1.2 mg
8%
Vitamin B6 0.1 mg
8%
Vitamin C 7 mg
12%
Calcium 33 mg
3%
Iron 0.66 mg
5%
Magnesium 18 mg
5%
Phosphorus 35 mg
5%
Potassium 240 mg
5%
Sodium 2.4 mg
0%
Percentages are relative to USrecommendations for adults.


Dish for the week…

Orange-Mint Carrots (Serving: 4 / Prep Time: 40 min.)

These can be made early in the day and gently reheated at serving time. If the liquid has evaporated before the carrots are tender, add a little water.
1-1/2 pounds carrots, halved lengthwise and thinly sliced crosswise
3/4 teaspoon finely slivered orange zest
1 cup fresh orange juice
1 tablespoon honey
2 teaspoons unsalted butter
1/2 teaspoon salt
1/4 cup chopped fresh mint
1. In large skillet, combine carrots, orange zest, orange juice, honey, butter, and salt.
2. Bring to a gentle boil over medium heat and cook 15 minutes, stirring occasionally, until carrots are tender and glazed.
3. Stir in mint.
Nutritional Information
Per serving: 133 calories, 2.3g total fat, 1.3g saturated fat, 0.6g monounsaturated fat, 0.2g polyunsaturated fat, 5g dietary fiber, 2g protein, 28g carbohydrate, 5mg cholesterol, 396mg sodium. Good source of: beta-carotene, folate, potassium, vitamin B6, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Before you start your day open the window, take a deep breath, and say “today’s going to be a great day!”


Yoga pose for the week…

~ Downward facing dog ~



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Rx ChocolateMany people take an aspirin a day to help prevent blood clots and ward off stroke and heart attack. Chocolate may have the same benefits, report scientists from the University of California at Davis More


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (3/2)

~ Live! Online Personal Training
~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

" Life isn't about finding yourself, life is about creating yourself... "

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Glutes ~

Exercise for the week…

The Glute Bridge




Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise
Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back.
Lowering Phase: Inhale and slowly lower yourself back towards your starting position.
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.


Food for the week…

~Spinach ~

Nutritional facts about spinach…


Spinach is known as a rich source of iron and calcium. Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

Spinach, rawNutritional value per 100 g (3.5 oz)
Energy 20 kcal 100 kJ
Carbohydrates
3.6 g
- Sugars 0.4 g
- Dietary fiber 2.2 g
Fat
0.4 g
Protein
2.2 g
Vitamin A equiv. 469 μg
52%
- β-carotene 5626 μg
52%
Folate (Vit. B9) 194 μg
49%
Vitamin C 28 mg
47%
Vitamin E 2 mg
13%
Vitamin K 483 μg
460%
Calcium 99 mg
10%
Iron 2.7 mg
22%
Percentages are relative to USrecommendations for adults.Source: USDA Nutrient database


Dish for the week…

Creamy Spinach Soup (Serving: 4 / Prep Time: 35 min.)

You will need only half a package of frozen spinach to make this creamy, but light, soup. Simply microwave the package, opened, until it just begins to thaw. Then saw it in half with a serrated knife. With the remainder wrapped and frozen, you are all set to make this lovely combination a second time.


5 ounces frozen leaf spinach (half a 10-ounce package)
1 large baking potato (8 ounces), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 cup canned chicken broth diluted with 1-1/4 cups water, or 2-1/4 cups homemade broth
1/4 teaspoon pepper
1/8 teaspoon salt
3/4 cup low-fat (1%) milk
1 teaspoon unsalted butter
2 tablespoons grated Parmesan cheese


1. In a large saucepan, combine spinach, potato, carrot, scallions, garlic, diluted broth, pepper, and salt. Cover and bring to a boil over high heat, then reduce heat to medium-low and simmer until potato and carrot are tender, about 15 minutes.

2. With a slotted spoon, transfer solids to food processor or blender and process to a smooth puree. Return puree to saucepan. Stir in milk and butter and warm soup over medium heat, stirring frequently.

3. Ladle soup into bowls and sprinkle with Parmesan. Garnish with bell pepper.


Nutritional Information
Per serving: 108 calories, 3.6g total fat, 1.8g saturated fat, 1.1g monounsaturated fat, 0.4g polyunsaturated fat, 2.2g dietary fiber, 5g protein, 15g carbohydrate, 8mg cholesterol, 433mg sodium.Good source of: beta-carotene, folate, magnesium, manganese, potassium, vitamin B6, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

When you get home after a long day of work, DO NOT turn on the TV. Listen to some soothing music, relax and reflect on the day.


Yoga pose for the week…

~ Tree Pose ~



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Water, Exercise, and Colon Cancer (Taiwan) Drinking lots of water and staying physically active appear to cut men's risk for colorectal cancer, according to researchers from Chang Gung University in Taiwan. More



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com