home_bv.gif (3918 bytes)

about_bv.gif (4592 bytes)

book_bv.gif (4595 bytes)

schedule_bv.gif (4237 bytes)

where_bv.gif (4554 bytes)

review_bv.gif (4464 bytes)

contact_bv.gif (4464 bytes)

archives_bv.gif (4598 bytes)


Hello Everyone,

Welcome to The Quest, a newsletter intended to inspire and inform those interested in experiencing optimal well being in body, mind and spirit.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

July ~ 2002
In this issue of The Quest:
1. The Quest Quote
2. The Quest Q & A
3. Delicious summer recipe: Citrus Summer Salsa
4. News ~ Listen to Deborah’s interview on halo-on-air.com or visit the Health Corner.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

1. Quote:
Fear less, hope more, eat less, chew more, whine less, breathe more, talk less, say more, hate less, love more; all good things will be yours. ~ Swedish Proverb, submitted from Alexandra at Yoga Gurl in Toronto, CA.

2. Question:

I am a 34-year-old woman who has lost 12 pounds and still has about 10 more to lose. For the past 10 weeks I have worked my way up to walking/jogging for 40 minutes, 2-3 times a week, and I have really come to enjoy it, but the remaining weight won’t budge. I want to lift weights for a strong and healthy body but I am afraid it will make me bulky. What do you suggest?
Thank you,
Cheryl S., from Tennessee.

Answer:
Good for you Cheryl! It’s great that you have found pleasure in moving your body—a major factor in your long-term success. Although it doesn’t sound like you have reached a plateau yet, increasing muscle mass is certainly one of the best ways to stay slim. The more muscle you have, the more calories you burn throughout the day. In fact, for every pound of muscle you add to your body, you automatically burn an extra 35 to 50 calories a day. Weight training is the best way to increase your metabolism!

In terms of gender, women don't have enough testosterone to build the same kind of muscles that men can, so unless you're very muscular to start with, or you're taking steroids, you don't have to worry about bulking up. Plus, muscle takes us less ‘space’ than fat so as you lose fat and gain muscle you will still lose inches.

I suggest starting off with moderate weights (enough weight so that it’s challenging to complete a set of 10-15 repetitions). Stick with a plan for at least 3-4 weeks before you evaluate your progress as it may take several workouts to get comfortable with using the weights and becoming aware of how your body is responding. Since we all respond to exercise a little differently, once you get used to your routine you may decide to do more/less on individual muscle groups depending on how you feel.
 
I understand that many people find the weight room boring. On a personal note, I have found pleasure in lifting weights by turning it into an exercise of awareness. I focus on my breathing. I appreciate the feeling of strength and coordination as I move the weight. I work on body awareness as I stretch between sets. For me, lifting weights is more than just a workout, it’s a way to relax and get centered in my body. See if you, too, can find enjoyment in the process of getting stronger! And lastly, if you are new to the weight room, make sure you get assistance from a qualified individual. Good luck.

3. Citrus Summer Salsa

This salsa is so refreshing and tasty it will inspire the non-chefs of the world, in other words, it got me slicing, dicing and chopping! Enjoy this healthy summer salsa.

1 8-oz can pineapple tidbits, including the juice
I cup mango (or orange), diced
cup orange juice
2 Tbs. lime juice
2 Tbs. cilantro, chopped
1 Tbs. jalapeno pepper, chopped (optional)
1 Tbs. brown sugar
tsp. salt
2 cups whole-wheat couscous, cooked

Combine all the ingredients thoroughly (except the couscous). Let the mixture sit for about 10 minutes. Stir the mixture into the cooked couscous and refrigerate for about 2-3 hours, or until cold. Makes 4 one-cup servings.

Per serving:

Calories: 250
Total Fat: 1 gram (0 grams saturated)
Carbohydrate: 56 grams
Protein: 7 grams
Fiber: 7 grams
Cholesterol: 0 mg

4.  News
Listen to Deborah on HALO.tv or visit HALO’s Health Corner.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

The Quest for Peace, Love & a 24-Inch Waist

 www.deborahlow.com