~ 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”
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Simply for your MIND
Food for thought…
“All that we are is what we thought” ~ Buddha ~
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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.
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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.
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Other News / Links
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
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