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  Nice,
rounded hips are beautiful. But because of the normal tendency
for women to have extra layers of fat on their hips and thighs,
and the difficulty of developing muscle tone in that area without
specific exercise, the metabolism in the hip and thigh tends to
be sluggish.
Fat, unlike muscle, is an inactive tissue and burns few calories.
Hence, without proper exercise the lovely round hips and thighs
become "saddlebags." Eating a lot of salty, sugary,
processed foods compounds the problem.
Basic rules for the elimination
of saddlebags: Cut out salt; reduce sugar and
fat; drink lots of water; and exercise.
I've given some of the best hip exercises here. They will strengthen
and increase the muscle tone in the hips, which means the metabolism
will also improve. But the best way to reduce fatty deposits is
to combine these localized exercises with increasing amounts of
aerobic movement to burn calories; so keep up the jogging. Jumping
Jacks, walking, and Step-ups. Remember, you're trying to work
up to fifteen to thirty minutes of aerobics a day, three to five
times a week. |
  Most
of us were brought up believing that we need large amounts of
protein and that the best way to get it is to eat lots of meat.
Protein is important for the body's chemical reactions, but research
has now shown that we eat much more protein than we really need.
Thirty to fifty grams of protein a day is ample.
Certain people, under particular circumstances, may need more,
such as athletes, pregnant or breast-feeding women, and people
fighting off infections. Or, if you are cutting way down on your
intake of calories, some of the protein you are consuming may
be used up to provide the energy that you normally get from carbohydrates,
and this may mean you are not getting enough protein to meet your
body's needs.
Also don't cut back on protein during times of stress, when the
body's need for protein increases.
We will do our bodies the greatest good if we get most of our
protein from vegetable rather than animal sources, ninety percent
of the meat we buy contains antibiotics, synthetic hormones, and
other chemicals which are fed to livestock to stimulate growth,
combat disease, and force weight gain. Their residues are often
found in animal tissues and are not eliminated through cooking.
These can cause allergic reactions, upset the gastrointestinal
processes and build up immunities to certain life-saving drugs.
In addition, most livestock are raised in feed lots and their
fat is entirely saturated. Saturated fat increases the cholesterol
level in the blood and the danger of heart disease. A major advantage
to getting your protein from vegetable sources like beans and
rice is that they are cholesterol-free. You don't need meat as
your source of protein as long as you eat enough
fresh, natural plant protein such as is found in beans, brown
rice, and cereals, and non-meat protein like milk, cheese and
eggs.
If you want to lose weight you can get your needed protein with
fewer calories and less fat by eating broiled fish (the best,
healthiest source of animal protein) and the white meat of chicken
with the skin removed.
So, this month, see if you can go without eating meat—any
kind of meat. I'm not advocating that you become a permanent vegetarian
(though informed vegetarians probably eat the most healthful diet)
but perhaps, after a meatless month, you will discover that it's
not all that difficult to cut way back.
A special note to women who are developing wrinkles: After
a month without meat see if you don't notice a lessening of the
lines and puffiness around your eyes—it's the reduction
in fat that does it. You'll take that a step further next month |
 
Soy Burgers
2 tablespoons oil
2 tablespoons chopped green onions
1 cup cooked soy pulp, or coarsely chopped soybeans
1 cup cooked brown rice
1/2 cup grated cheese
1 cup toasted sesame and/or sunflower seeds, ground
1/2 cup whole wheat flour 1 eggs, beaten
2 teaspoons soy sauce
1/2 teaspoon basil
Saute onions in oil and mix into remaining ingredients.
Shape into patties and cook on a griddle or in a skillet.
You can also bake patties in a 550° oven for 20 minutes. To
keep them from sticking, sprinkle griddle or baking dish with
sesame seeds. Makes 8.
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Exercise 1.
Hip Stretch
Sit up straight with your legs crossed, right leg in front of your
left. Flow round your back down over your legs until you feel a
good stretch in your back and hips. Try to place your elbows on
the floor in front of you. Now round your back down over the right
knee until you feel a good stretch, breathe, hold, release and sit
up. Recross your legs so the left leg is in front. Repeat, rounding
down in front then to the side over your left knee. |
 Exercise
2.
Lower Back and Hip Stretch
Sit with your right leg straight ahead and flat on the floor. Bend
your left leg, cross your left foot over and place it down flat
outside your right knee. Bend your right elbow and rest it on the
outside of your upper left thigh just below the knee. Place your
left hand behind you and slowly turn your head and upper body to
look over your left shoulder. As you do this, gently press your
right elbow in the opposite direction against your left thigh. Hold,
breathe easily, repeat to the other side. |
 Exercise
3.
Back of Hips
Lie on your stomach, raise your head and chest off the floor and
support yourself on your elbows. Lift your right leg as high as
you can, then lower it several inches, but without touching the
floor. This is a small movement, lifting from a lifted' position.
Concentrate on working the back of the hip. Continue this lift until
your hip muscle tires. Then repeat with the left leg. This exercise
also strengthens muscles of the back. If you have any history of
back problems or are over fifty, do this exercise with your chest
on the floor. |
 Exercise
4.
Crossovers
Lie on your left side with your head and torso raised and supported
by your left elbow. Flex the left knee so that the thigh is in
a line with your torso and raise the right leg straight up with
the foot flexed. Keeping your hips still and your knees straight,
lower your leg in front of you at a comfort-able angle to about
three inches above the floor, then lift it up again. Continue
this movement with a steady rhythm until the hip muscle tires.
Then repeat to the other side. It is important when lifting the
leg not
to let your hips rock backward to help you. Imagine there is a
wall behind your hips pressing them forward and a friend is pulling
your right foot away from your body as you lower your leg. It
is stretched so far out from your body that you need your right
hand on the floor in front of you for balance. Inhale as you lower
your leg, exhale as you raise it. |
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