~ 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”
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Simply for your MIND
Food for thought…
“Nothing can bring you peace but yourself” ~ Ralph Waldo Emerson ~
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Simply for your BODY
Feel the burn for the week…
~ Back ~
Exercise for the week…
~ Cobra ~
1) Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles (toes point away from body).
2) Upward Phase: Gently exhale and press your hips into the mat or floor and pull your chest away from the ground while keeping your hips stable. This will arch your low back and stretch the muscles in your chest and abdominal region. Hold this position for 15 - 30 seconds
3) Downward Phase: Gently relax and lower your upper body to rest back upon the mat or floor.
4) If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
Food for the week…
~ Onion ~
Nutritional facts about pineapples…
Onions are low in calories and, to be truthful, in most vitamins and minerals (although they do supply a little calcium, iron, and potassium). However, the many… (More)
Onions/1 medium
Calories
42
Total Fat (g)
0.2
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.1
Dietary fiber (g)
2
Protein (g)
1
Carbohydrate (g)
10
Cholesterol (mg)
0
Sodium (mg)
3
Dish for the week…
~ Orzo Pilaf with Onions & Basil (Serving: 4 / Prep Time: 40 min.)
Orzo, which means barley in Italian, resembles large grains of rice, but it’s actually a pasta. However, because of its shape, it can be successfully treated like a grain, as in this pilaf.
· 1 tablespoon olive oil
· 2 large onions, finely chopped
· 3 shallots, minced
· 3 cloves garlic, minced
· 3/4 cup (4-1/2 ounces) orzo
· 1 cup chicken broth
· 1 cup water
· 1/2 teaspoon salt
· 1 cup frozen peas
· 1/4 cup chopped fresh basil
· 1/4 cup grated Parmesan cheese
1) In a medium nonstick saucepan, heat the oil over medium heat. Add the onions, shallots, and garlic, and cook, stirring frequently, until the onions are golden brown and tender, about 10 minutes.
2) Stir in the orzo. Add the broth, water, and salt. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes or until the orzo is tender.
3) Stir in the peas and cook until heated through, about 1 minute. Remove from the heat and stir in the basil and Parmesan.
Nutritional Information
Per serving: 220 calories, 6.5g total fat (1.8g saturated), 5mg cholesterol, 3g dietary fiber (.6g soluble), 33g carbohydrate, 8g protein, 639mg sodium.Good source of: folate, quercetin, thiamin.
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Simply for your SOUL
Relaxation tip for the week…
If you are nervous or agitated, take a vacation of serenity and peacefulness. Imagine a walk in a lush park or meadow, or a smooth ride on a sailboat.
Yoga pose for the week…
~ The Noble Pose ~
1) Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2) Exhale and extend the arms straight out in front, parallel with the floor with fingers pointed straight ahead and palms facing down.
3) Inhale slowly while raising the arms over the head, keeping them straight, and bending as far back as is comfortable. Tilt the head back and look up at the hands.
4) Exhale slowly bending forward at the waist and grasp the feet with the hands. Bring the head as close to the knees as possible, placing it on the knees if you can, keeping the legs straight. (If you are unable to grasp the feet then grasp the ankles).
5) Hold that position for the duration of the exhale breath.
6) Inhale slowly and return to the seated position described in step #1.
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Other News / Links
Articles…
All Fats Are Not Created EqualTen Essential Tips for Navigating the Supermarket Shelves More
Body-Building Danger
Androstenedione, the supplement popularized by baseball champ Mark McGwire, does not increase muscle strength or mass, according to the first randomized double-blind study to examine its effects in humans. More
Services…
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Accounting, Tax, Business, & Legal Services
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Contact Information
Els Life Fitness
http://www.elslifefitness.com
(646) 528-7341
lenore@elslifefitness.com
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