Women Fitness E-Mag Vol No. 544

A Complete Online Guide To Achieve Healthy Weight Loss and Optimum Fitness.

• New Happenings this Week

  Studies have shown long endurance activities, such as marathon running, can cause muscle catabolism (the breakdown and loss of muscle tissue), which can last for up to 7 days after the activity takes place. On the other hand, High intensity interval training, allows you to metabolize fat without losing precious muscle mass. Learn ways to burn fat and preserve muscle this week in, Crank Up the Intensity and watch the Fat Melt. In fitness, Namita

• Healthy Recipe

  Mushroom Barley Soup Makes: 6 servings. Ingredients: 3 Tbsp. olive oil 1 tsp. unsalted butter 1 large onion, chopped 2 medium carrots, peeled and sliced thin (like coins) 1 1/2 lbs. mushrooms, sliced 1/2 cup chopped shallots, including most of green stems 3 Tbsp. dry white cooking wine (optional) 1 tsp. dried thyme 1/2 tsp. dried oregano 5 cups reduced-sodium beef stock 3/4 cup pearl barley Salt to taste 1/2 tsp. freshly ground black pepper 1/2 cup chopped fresh parsley, divided 1 small yellow bell pepper, chopped Direction: Heat oil and butter in large pot over high heat. Add onions and carrots. Cook about 2 minutes, stirring frequently. Add mushrooms and shallots. Cook an additional 4 minutes, continuing to stir frequently, until onions and carrots soften and mushrooms wilt. Add wine, thyme and oregano. Reduce heat to low. Stir and scrape browned bits from the bottom, and cook an additional 5 minutes. Stir in stock, barley, salt and pepper. Increase heat and bring to a boil. Reduce heat, cover, and simmer until barley is tender, about 40 minutes. Stir in yellow pepper and 1/3 cup parsley, and simmer for about 3-4 minutes. Garnish with remaining parsley and serve. Nutritional Information: Per serving: Calories:260 Kcal Total fat: 9 g (2 g saturated fat) Carbohydrate: 34 g Protein: 11 g Dietary Fiber: 6 g Sodium:330 mg Credit: AICR

• Hot Fitness Tip of the Week

  Spirulina has a 62% amino acid content, is the world's richest natural source of Vitamin B-12 and contains a whole spectrum of natural mixed carotene and xanthophyll phytopigments. Spirulina has a soft cell wall made of complex sugars and protein, and is different from most other algae in that it is easily digested. Spirulina is the only green food rich in GLA essential fatty acid. GLA stimulates growth in some animals and makes skin and hair shiny and soft yet more durable. GLA also acts as an anti-inflammatory, sometimes alleviating symptoms of arthritic conditions.

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