Women N.E.W.S..

nutrition, exercise, wellness and spiritual growth


Healthy Five in One Casserole
Casserole with White Sauce
Yellow Squash Casserole


Rainer Cherries

  • Late June to Early August is the season
  • 90 calories in 1 cup
  • 3 grams of fiber
  • Low fat, sodium free and source of Vitamin C
  • These are the "cream of the crop".
  • East them fresh, one bite and you're hooked.

Rainer cherries are great as a mid-day snack. Chill them in the refrigerator and enjoy a naturally sweet cool delight. They are soooo good they melt in your mouth, not really, but you might not be able to eat just one.


Core Muscles

Core muscles stabilize the pain and pelvis and is more than abdominal muscles. The core refers to the body that runs the entire length of the spine.

There's more than abdominal excercises that should be done. All muscle groups should be targeted during your exercise routine. The core muscles is protection for the back and allows us to walk upright.

Some of the muscles involved are the different abdominal muscles, the gluteus, hip adductors, the obliques and the hip flexor. You need to work all of these muscles o have strong, stable core.


Core Strengten Exercises

Crunches are good for the abs and the obliques. You can us the exercise ball to do crunches to reduce the stress on your back.

For your gluteus, you can do squats with or without a barbell. Lunges are also very good along with the donkey kick or also called the gluteus lift.

To work the abductors you can do side leg lifts.

Women Devotion

You Don't Have the Answers?

Proverb 3:5-7 (The Message) Trust God from the bottom of your heart; don't try to figure out everything on your own. Listen for God's voice in everything you do, everywhere you go; he's the one who will keep you on track. Don't assume that you know it all. Run to God! Run from evil! Your body will glow with health, your very bones will vibrate with life!

It's very comforting to me to know that I don't have to have all the answers. There's someone who loves me enough to help me figure things out. You might ask how? The answer is the Bible. The Bible has direction and guidance for all life questions. Pick up a Bible and look in the index in the back. You can find references regarding most any subject you can think of.

UV Safety Month

Ultraviolet Safety Month is sponsored by the American Academy of Opthamology (AAO). This month is a reminder to be kind to your eyes and protect them from the damaging rays.

You can get eye surface sunburn from extensive exposure to the sun UV rays which are invisible rays of light. You get the most exposure of these rays betwen the hours of 10 to 2. To prevent sunburn of the eye surface and damage later on you should wear eye wear that offer between 99-100% UV protection.

Editor's Corner
by Lynne

The summer months are brutal in Texas. You wake up to 85 degrees and top out up to 105. Even with that, my main source of aerobic exercise has been walking. The doctor advised my husband he needed to walk at least 20 minutes each day and my freshman is training for band camp.

Morning are out because we are all going different directions so we usually walk in the afternoon. When the temperature dips below 100, we're walking. It's not a stroll but a brisk walk with a goal in mind depending on the route we take.

When walking outside in heat, it's important to remember to hydrate. Water bottles in the hand make great weights, until you drink the water. The other thing that's important is to have sunscreen, cap or visor and sunglasses.

Clothing that absorb the moisture and that are cool are a must. The idea is to be comfotable and not try to make a fashion statement. This includes good walking shoes.

Work out partners are nice and it's twice as nice when it's your spouse and child. It's not just abut you but it's about a healthy lifestyle, it could be a friend, a co-worker, a spouse, child or relative. Partner with someone.

I would love to hear from you please take the time to contact us.

Women Health and Family Tips