Strengthen Your Quads With Bike Sprints

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If you are looking to grow your muscles the “pump” will help you do just that, bike sprints are the best way to pump up those quads so at the end of leg day why not add some bike sprints for bigger quads?

Regardless of the basic and harmless look of the Airdyne bike it never ceases to put me in my place. I like to push myself till breaking with drop-set leg presses, one hundred rep squats and walking lunges until I drop. Anything there is to try I have tried pump get in my quads from bike sprinting with the Airdyne bike is by far the most intense of them all.

Bike sprints for bigger quads are not necessarily any better than the above mentioned routines but if you really give it your all your quads will get the work out of their lives. Case and point would be a sprint cyclist quads, big cannot even begin to describe them even when compared to other cyclists sprint cyclists are far bigger. If you are an average lifter then bike sprints will add to your training, do these at the end of your exercise routine and they will be beneficial for the growth of your muscles.

There are many ways in which you can execute a bike sprint properly, you can do based on time or distance depending on what you prefer. You want to begin with a distance which places you in in a fifteen to thirty second range and three to four intervals should be performed during each workout, you can then add on by either increasing the amount of intervals per workout or the distance of the sprints, if you are truly looking to push yourself you can increase both. An example of this is as follows: eight rounds twenty seconds on and ten seconds off.

If you do not have access to an Airdyne or Assault bike do not fear, a spinning bike or even a normal bike will work just fine. The tension should be high enough that your legs really feel the pressure but low enough to keep the RPMs high enough that it is more like a sprint and not a grind. Just remember to always add some bike sprints for bigger quads.

See this demonstration video from T Nation below!

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Want To Stay Healthy? Stay Away From Bad Food

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While we think of food as nourishment for our bodies, we also need to know what is good for us and what is not, but in today’s world of food influenced by the demand for innovation and novelty, we often get blinded by what is pleasing to the eyes rather than what is needed by our bodies.

Coloured jellies and candies are one of the biggest culprits of non-healthy food in fact, they do not contain any nutritional value at all, causing the body more harm and no good at all.

Made mostly, if not totally, of processed sugar that is known to cause high glucose levels in the blood and trigger obesity, they are also mostly made with colouring agents and flavours from chemical additives that have been known to cause certain allergies or even behavioural issues.

Jellies, on the other hand are also made of sugar and gelatine, which may be sources from questionable products.

Good alternatives for these sweet treat would be dried fruits or edible flowers, or look for organic jellies and candies that are made with consideration to regulated amounts of nutrients for the body as well as made with organic additives and ingredients.

Soda beverages are also among those that contain large amounts of sugar and could also be harmful to the body and yes…even the ‘diet’ varieties.

While diet sodas contain artificial sweeteners, too much of these additives in the system can result to kidney or even brain issues- disadvantages that far outweigh the benefits.

You can opt for a more natural beverage with natural fruit juices or a  slice of lemon on a glass of iced water, of if you want a soda-like feel, get as little organic sarsaparilla cordial and mix with purified or mineral water on ice.

Processed deli meats like hams, sausages, etc. These cured and preserved cuts of meat have been enjoyed throughout the centuries but should only be taken in moderation.

Loaded with salt, nitrites and sodium nitrates linked with problems in the kidneys, cardiovascular system and high blood pressure. Tests have also shown that these meats also contain chemical compounds that aggravate chronic diseases and may trigger cancer cells in the body.

If taken in moderation, alternative choices could be smoked wild salmon or organic pastrami.

You may start the day with something heavy and filling, but try to steer clear of sweet and sugary cereals. These cereals are loaded with sugar that is enough to boost calories in the body. Some brands were also found to contain Butylated Hydroxytoluene (BHA) that are banned in some countries due to its carcinogenic properties.

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Your Birthday Can Help Predict Your Allergies, Studies Show

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Have you ever thought why you have allergic reactions at the start of the spring or autumn seasons? Then you may want to check the prevailing season from when you were conceived or born.

Researchers have reason to believe that the season you were conceived in your mother’s womb may play a role in letting your body react to changes in seasons or the environment surrounding you – as early as you were still inside your mother’s womb.

In a study published recently in Allergy by the European Journal of Allergy and Clinical Immunology, researchers stated that they have found evidence linking a person’s allergy risks with their birth season through what is called as epigenetics – that may be responsible for marking the DNA on the prevailing season from conception.

Although further evidence is still needed whether the season of birth and DNA are linked directly, there are initial findings relating a person’s allergic reaction to the season where several test subjects were had conditions associated with environmental peculiarities of the season.

These epigenetic marks may change with environment as a stimulus which could allow gene expression in response to environmental exposure and may embed into the cells for a long time.

The test involved DNA methylation profiles of 367 participants from the Isle of Wight, where researchers found an epigenetic imprint on the genomes on the season on which a person was born and that the marks were visible until they turn 18 years old, concluding that this marks would tell when a child is born influence risks of allergies as they grow.

Dr. Gabrielle Lockette, study lead from the University of Southampton, said that they on to test whether the DNA methylation differences varying by season of birth that were also associated with allergic diseases where they found that two of them appeared to be influencing the risk of allergy in the participants.

“As well as allergies, other studies have shown that season of birth is associated with a number of things such as height, lifespan, reproductive performance, and the risks of diseases including heart conditions and schizophrenia,” said Dr. Lockette, adding that it is possible that the birth season-associated DNA methylation “that we discovered might also influence these other outcomes but this will need further investigation.”

The findings however, does not suggest that parents must choose the seasons in which they can start conceiving a child, rather, would  be more helpful to know which seasons could trigger particular allergies so mothers could supplement nutrition and essential minerals during pregnancy.

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Is This The End Of Days For Beekeeping?

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Aside from being a good cottage industry, beekeeping is also believed to be a highly therapeutic past-time- but recent developments in the global economy, as well as climate change and bio-engineering is putting the industry at risk.

Years back when beekeeping was in its heyday, honey production and honeybee culturing and breeding was not only productive , but also a lucrative venture that sparked a lot of interests  from both hobbyists and large-scale honey producers.

Today, many beekeepers wake up each day with the uncertainty of what the coming production season would bring as losses as starting to increase by as much as 25% each year – from honeybee mortality to hive damage.

One such beekeeper is Nick French, founder of the Frangiosa Farm, in Parker, Colorado.who said that they work long hours during the summer to raise healthy bees, but is always faced with uncertainty if the most of the honey bees can make it through the winter months.

For several years now, they have been suffering huge losses, especially during the winter where based on statistics, beekeepers are losing almost a third of their hives due to honeybee mortality and hive damage, French said, pointing out that replacing damaged stocks are costly.

Many beekeepers have adopted a fund-sourcing scheme to help sustain beekeeping operations from avid honeybee supporters called “adopt a hive’- where adopters pay a fee for their adopted hives.

They will each receive an adoption certificate recognizing their efforts to support the cause and in return, they receive a portion of the honey product that is generated by their adopted hive.

In the case of French, his Adopt A Bee program at Frangiosa started in 2012, where adopters pay an adoption fee of $40 to $120 per hive in exchange for jars of honey.

During the first year, he was able to secure 25 hive adoptions and only late 2015, his adoption network went up to 300, who said that the adoption is more than increasing honey sales, rather, a step to ensure his hives’ survival.

“With the kind of losses we are experiencing, other industries would agree that we are going out of business,” French said, “I could not keep going without community support.”

According to a recent report by the Bee Informed Partnership, a non-profit group of research centers and universities, revealed that beekeepers are having an average of 30% losses every year ranging from a lot of actors like climate change, parasites, pesticides and loss of forage, among others.

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10-Minute Yoga Remedy for a Crappy Commute

  Ever had a crappy commute? Of course you have. Do yourself a favor and don’t count all the hours spent crammed into your car with nothing but bad, distracted drivers, depressing radio news reports and your own thoughts to keep you company. Trust me, it’s a downer. Sometimes it’s hard to tell what’s worse — the debilitating aches and cramps or the bad attitude and extreme agitation (FYI — your family would probably vote for the latter). But, lucky you, there’s no need for you to decide which is worse because here’s a 10-minute remedy for both the physical and emotional havoc …

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How to Prevent Eating Disorders in the Next Generation

Body image is SUCH a big deal. Having a healthy one is truly a prerequisite for being happy — and feeling good. After all, you can be the fittest and healthiest person on the earth, but if you don’t feel like you are and you’re miserable, then it doesn’t really matter. Not to mention how eating disorders can completely deteriorate your health and your well-being — and even kill you. Which begs the question: could we be doing more to prevent eating disorders in the next generation? Erin recently shared some great tips over on Fit Bottomed Mamas discussing just this. …

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Basic Moves For Crushing Your Lower Abs

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Tired of not having that six pack you always dreamed of? Your lower abs are the most challenging to tone up. Body fat seems to settle in the lower abdominal section and if you want your muscles to show you’re going to have to shed every bit of that fat. Strict diets can help but the biggest secret is the workout.

Hundreds of sit-ups and crunches aren’t going to get you there. You’ll have to retrain your muscles from various angles and diversify all of your workouts.

If your lower abs are shredded, you’ve been doing hard work and it shows. While some people may appear to have been born with a naturally tiny waist and toned abdominal muscles, the rest of us have to work for it. Months or years of diligent workouts can pay off, however, with consistent training and clean eating you’re sure to reach your goals.

Here are four simple exercises that can help you crush your lower abs and show off those abs in no time.

Hanging Reverse Crunches

This is a challenging alternative to crunches. You’ll have to hand from a bar with your knees and bring your knees up to the front of your body while keeping your arms straight. Then you’ll learn slightly forward and squeeze your abs. Raise your knees up toward your head and return your starting point. While intense, they will help to restore those six packs.

Leg Raises

This was designed as a strength training exercise and it’s ideal for beginners as well as advanced lifters. It’s effective to build up thick strong abs. Lie on your back and keep your legs straight. Place your arms at your sides and slowly raise your legs while you’re flexing your abs. Hold the contraction for several seconds and return to your starting position. keeping the abs tight during the entire motion this will help your body tone up those muscles. Increase your sets and make it more challenging by changing it up to seated, hanging and other positions. You could also add weight to the exercise.

Bench Crunch Crush

A variation of the hanging reverse crunch, this is done on a regular basis to strengthen the core muscles. It will tone the lower abs and help to burn off fat. Simply use a bench on the vertical with elbow rests and place your body in the hanging position. Lift the knees high and keep the abs tense. Lower the knees in a controlled movement.

Cable Crunches

Include these in the workout as well. They will target both lower and upper abs. To begin tie a rope to the pulley or to the lat pulldown machine. Use your hand or your wrist against your head a hold the rope. Lean over and tighten the abs. Bring the elbows to the mid of the thighs and squeeze hard. Return to the starting point. Hold this as long as possible and repeat. Remember, use enough weight to affect the results. Begin with light weight weights and gradually increase them as you go for best results. Choose loads that allow you to do this slowly with proper form at all times.

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Is The Market Ready For Organic Products? Not Quite Yet

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A recent study published by the Journal of Food Products revealed that the awareness is there, unfortunately, it is not as diversified as previously expected.

Organic products have recently been touted as the ideal food item to steer people away from chemically-laced food products  as well as the healthy benefits that it entails. Major food retail chains have already joined in the organic bandwagon by coming up by stocking up on organic vegetables and meat, lowering prices and offering discounts.

Researchers, however, were surprised to find out that retail stores that were selling most of these organic products are those belonging to the Upper East and West neighbourhoods of  Manhattan- the more affluent section of Manhattan’s residential communities.

Their research involved food sales across Manhattan by painstakingly visiting 1,256 stores in terms of location, sale of organic products and comparison of organic and conventional food products sold.

Study co-author Carolyn Dimitri of the New York University’s Food Studies Program, said that their study revealed that only a few stores had wide range of organic food selections on their shelves and seemed to be concentrated mostly on a few select neighbourhoods, rather than the broad expanse of which it was previously expected by the industry.

Dimitri pointed out that only an average of 5 organic products were found a tenth of all the stores visited and these products are lettuce, yoghurt, milk, eggs and cheese.

The believe that many retailers would rather stack up on products with higher turnover and costs less to have them sold, especially in Manhattan as real estate values for places like New York place a premium on products that are being displayed for sale.

This also factors in costs of organic products that are priced higher compared to conventional food products.

The Organic Consumer’s Association on the other hand, indicated that seeing these products in the more affluent sections of the community does not mean that people could not afford to buy these products, rather, it is more on the widespread confusion of consumer interests and budget.

This is not just because organic products are rare, consumer perspectives still prevail over awareness on organics simply because they command a higher price, adding that it is more than just demand, it is making it more affordable and accessible to the general population.

Image Credit: Organic Foods Still Aren’t As Mass Market As You Might Think – NPR 

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Pickle-Brined Baked Chicken Tenders

Are Depression Studies On The Right Track?

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Researchers may be barking up the wrong tree as scientists are looking at entirely different factors that cause depression, claiming that there is evidence to suggest that this condition is caused by life events and circumstances rather than biological or genetic.

This, after psychologists claimed that too much emphasis is being made on genetic profiling and biological testing when it could have been re channeled to put more effort into identifying and studying the real causes of depression if the research community wants to get ahead in their quest to find answers.

Clinical Psychology Professor Peter KInderman from the Liverpool University said that numerous independent studies and researches are one in declaring that the cause of depression are the least studied from social factors that cause it.

In the United Kingdom alone, spending on mental health issues reach a staggering 70 billion British pounds according to the Organization for Economic Cooperation and Development.

The group also claimed that mental health factored in more than 40 percent of 470,000 new disability benefit claims every year and almost half of adults are expected to suffer from a mental health condition at least once in their lives and one in every four are diagnosed with a mental health issue, mostly depression.

Unfortunately, Medical Research Council only spends as much as 3 percent of their budget appropriations for the study of mental health conditions, while it has spent a lot on funding studies on biology and genetics of mental illness with little success to speak of, while not much has been spent for research on social factors.

In the United States, the Depression and Bipolar Support Alliance (DBSA) reported that more than 14.8 million Americans are affected by major depressive disorder or roughly about 6..7 percent of the country’s population of those aged 18 and older, every year.

Although major depressive problems occur at any time and at any age, the average age based on statistics is 32 and is more likely to occur in women than in men.

Those suffering from depression are more likely to develop heart conditions even heart attack compare to those without any history of the illness and worse, higher risk of death in the event of a second attack.

Globally, depression is the third ranking workplace issues and cost estimates for losses in the US alone amounting to almost $100 billion every year due to lost productivity, absences  and medical expenditures.

Image Credit: Depression is ‘triggered by life traumas, NOT genes’: Experts warn too much money is spent on researching biological factors – Daily Mail

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Vinegar Can Aid Weight Loss, Experts Say

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We have heard a lot of benefits that one can get from vinegar- from the treatment minor skin sores to common household disinfectant – but did you know that vinegar can also help in weight loss?

That is, if you are patient enough to allow it to take effect, according to Carol S. Johnston, associate director for the Arizona State University nutrition program, reacting to the recent popularity on claims of vinegar as an effective appetite suppressant and weight loss tool.

This may have been the result of a 2009 Japanese study of obese adults participated in tests that allowed them to consume 5 to 10 ML of apple cider vinegar mixed in a daily beverage and lost two to four pounds in 3 months, compared to those who did not.

Dr. Johnston said that they acknowledge the fact that there have been studies proving that people taking at least small amounts of vinegar before meals prepared mostly with starchy foods like rice, white breads or sugars could impact the production of blood glucose levels in the body and as it partially inhibits the digestion of starch that reduces the glycemic response by 20 to 40 percent.

Vinegar works in such as way that once it comes in contact with the starch it binds itself with the molecules and causing some portions of the starch to take on a fibre-like structure that escapes digestion.

It also causes a person to feel full for longer periods of time as it leaves a sensation of satiety and helps curb down appetite for food.

Dr. Johnston, however, pointed out not to take this as a secret weapon for weight loss as there are people who are either allergic to vinegar or have different body responses once it is ingested like feelings of nausea or dizziness.

Vinegar would be more palatable or taste better when diluted  in juice or water and further cautions that vinegar is still not established as a part of nutritional recommendations by the American Diabetes Association.

Vinegar contains acetic acid that has potent biological effects as it contains amounts of potassium, amino acids and antioxidants.

Acetic acid in vinegar also had antimicrobial properties and kills bacteria, preventing them from multiplying further. It also has been used numerous times as a natural preservative and disinfectant.

Vinegar may not be the only answer to weight loss, but surely gives everyone the idea that it is being used and can be used for such purposes.

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2 Full-Body Exercises from Lauren Boggi of the Lithe Method

If you are looking for a couple of full-body exercises you can do at home and hit multiple groups in one shot, then you are in luck. Lauren Boggi, creator of Lithe, is a fitness and lifestyle expert and celebrity trainer with more than 15 years of experience in the health and fitness industry. She gives us a look at a couple of her favorite moves she uses at her studio. A former Division 1A University of South Carolina cheerleader and Pilates instructor, Boggi was looking for a fun, creative and effective workout that she couldn’t find in the traditional fitness arena. …

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The 20-Minute ‘Add-On’ Workout You’ll Love (Or Love to Hate)

Remember how Jared shared that “progressive” workout he did with Kristen that had all of our burns and calves burning from all the jumping? Well, in it she referenced a workout I shared with her, and I thought, hey, maybe everyone will want to see that, too! And, guys, I hope you do because a) eyeballs keep the FBG lightbulbs on, yes, but, b) this workout is — in the immortal words of Bob Harper — “no joke.” Like Kristen’s workout, you add on as you go. But, unlike Kristen’s workout, you don’t add on after each time through the circuit. …

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Benefits Of Adding Cayenne Pepper To Your Diet

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If you enjoy spicy foods, you have probably had foods with cayenne pepper. When it comes to cayenne pepper, you either hate it or you love it, depending on your tolerance for heat. The capsaicin in this veggie offers numerous medicinal benefits, including fat loss. Numerous studies have shown that red cayenne peppers help curb your appetite and increase metabolism. This is especially true for those who do not often enjoy spicy foods.

Thermogenic Effects of Cayenne Peppers

The capsaicin found in cayenne peppers offer a thermogenic effect. By including cayenne peppers in your diet, you can increase your core body temperature. An increased body temperature increases metabolism, an increased capability to burn the fat stored in your body and improving the ability to process foods. Finally, capsaicin is an appetite suppressant and is often used to help curb hunger.

Glucose Control

When you eat meals with a lot of carbs, a spike in blood sugar levels occur. This is especially true for foods that have a high glycemic index rating. An increase in glucose levels can cause a number of negative effects on the body, including fat gain and unstable energy levels. When glucose levels spike, you often experience excess energy. Then, as your glucose levels plummet, you will experience fatigue and tiredness. Additionally, carbs are addictive, which can cause you to crave more and more of them, which can not only cause you to gain weight but also negatively impact your health over time.

One way of to avoid sudden blood sugar spikes is to add cayenne pepper to your meal, especially if it contains a lot of carbs or sugars. Additionally, cayenne pepper helps you feel fuller for a longer period of time.

Detox

Cayenne is a natural detoxification agent. When you cayenne, you can help pull toxins from the body. Detoxification helps improve your metabolic rate, which in turn helps you burn more calories and lose weight.

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No More CT Scan, All It Takes Is A Simple Blood Test

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People often find it difficult to tell if a child usually has concussions, since these are mostly internal and do not show any tell tale, especially when you have an active child and concussions are one of your major worries.

But worry no more folks, there’s a new process discovered by researchers from Orlando Health that’s taking blood tests to a whole new level and allows for the diagnosis of concussions for at least a week after an injury caused it.

Orlando Health medical physician Dr. Linda Papa, who headed the research team, said that they have developed a blood test that would definitively diagnose concussions – quickly and simply.

Previously, the only way for diagnosis was through a CT scan test that can diagnose concussion, but now, it can be tested through serum as more technological advances have been made in diagnosis and tests.

Dr. Papa said that with the new test will limit the use of CT scans, especially among children, due to the amount of radiation involved that could prove to be unhealthy especially for children.

But with a simple pin prick, doctors would now be able to conduct a blood test using serum proteins detected in the blood, that gets released from the brain after an injury.

The doctors test for a biomarker that is called the glial fibrillary acidic protein (GFAP) that is unique in the brain and the central nervous system that is released into the bloodstream after a head injury.

The GFAP can be detected from the bloodstream for at least a week especially for concussions that usually do not show up visibly immediately after an injury or trauma has occurred particularly with children.

Papa added that this breakthrough can help doctors treat the effects of concussions that can cause temporary memory loss or worse, have significant impact to the brain and cause progressive brain damage.

In 2012, there were 3.8 million reported cases of concussions related to sports.

At least 33% of these occurred during practice and 39% were shown to be cumulative effects of concussion that have been shown to increase to catastrophic head injuries resulting to permanent head damage or neurologic disability.

Almost half or 47% of these reported sports concussions occurred during high school football practice or competitions.

Based on statistics, the highest reported sport involving concussions are football, Ice hockey, soccer, lacrosse, wrestling and basketball.

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Physical Fitness Can Be A Deterrent To Bullying

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Despite the passage of legislation and active campaigns against bullying have been popular in recent years, statistics show that bullying is still rampant everywhere- in schools, workplaces and even society in general – and one child is taking her own steps to counter bullying.

Meet Milla Bizzotto, a nine-year old third grader from Miami, Florida who just finished a grueling 24-hour obstacle race designed by Navy SEALS to test physical and mental strength and endurance, often participated by many serious competitors, triathletes and fitness experts.

Milla  joined the Battlefrog  Xtreme last March 4 to 5, where she completed hundred of physically demanding obstacles and a 36-mile run  – all the time having fun while doing it.

Milla’s father Christian, said that although he has received mixed reactions about letting his young daughter participate in the race, as well as having regular workout sessions in their family-owned gym, he said that he does not want to deprive his daughter with what she loves doing.

Millan incredibly fit for a girl her age, adores doing regular workouts and added that she’s rather spend time working out rather than play computer games or watch TV for hours.

When asked about her reasons why she wanted to pursue physical fitness activities, she said that one of those would be to prevent getting bullied at school.

In fact, some of her classmates have already started joining her doing exercise activities at gym after school.

Milla said that this is one of the best ways that she believes can take her mind off from getting bullied, especially if potential bullies are aware that she is physically fit to handle any situation.

Latest studies reveal that one out of every four students are still getting bullied in school and that 64% of those who were bullied did not report it.

In the United States, more than half of the situations where bullying occurred stopped when intervention by peer or a person in authority took place.

Awareness campaigns initiated in schools against bullying in recent years have reduced incidents by as much as 25% and most common reasons for these incidents were because of children’s looks (55%), body shape (37%) and ethnic background (16%).

The Center for Disease Control recently released study findings that students who were victimized by bullying were facing greater risks of developing anxiety disorders, depression, insomnia and poor adjustment in school, while those who engage in bullying face increased risk for substance abuse, academic and social problems, and worse, violent behavior later during adolescence and adulthood

Watch and read the full story here!

Image Credit: Girl, 9, completes 24-hour Navy SEAL race to combat bullying – NBC News

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Debunking Myths We Thought Were True

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There are still a lot for fitness and health myths that people still believe to be factual, which in fact are not, often causing frustration or more harm than good.

As legends and stories go, people have their unique brand of ‘knowledge’ they feel are helpful as they put one or two ideas together then sharing it as gospel truth for others to follow.

However, one needs to be more careful and cautious about following these ideas blindly that could not only affect your perception or beliefs, but may also cause harm, especially when it comes to health and fitness.

Here are some of those myths that need your careful attention and those you need to be aware of.

Crunches are the best way to lose fat and give you flat abs. Experts agree that crunches are the iconic exercise to target the abs, it is the least effective in burning fat and only provide little impact on the abdominal muscles.

The more you perspire, the more you fat gets burned. Perspiring is more of the body’s way to cool the body, rather than an indicator of fat being washed out of the system. You may sweat out in buckets but still have the same amount of body fat.

Running can cause knee injuries. On the contrary, running in itself may actually help strengthen the joints and knees by allowing the joints to be lubricated. But although there are people at risk of getting knee injury or joint problems due to factors like weight, hormones or hereditary joint-centered problems, experts suggest that a total body workout be included in the regular jogging activity to prevent joint problems to stop you from running.

Stretching allows the body to recover quickly. Many believe that stretching exercises during pre and post workouts help in the recovery of muscles. However, studies have shown that blood lactate levels that help restore and refresh muscles do not show any difference. Although there are some benefits to stretching and limbering that helps prepare the muscles during pre workouts, it can only do so much as promote the blood flow throughout the body and helps increase joint flexibility.

The body needs at least 45 minutes of exercise to start getting health benefits. This is not true, in fact, it is not the exercise that causes it but the cardiovascular activity that follows every active movement or routines. You may sit in a sauna for 1 hour and only sweat out the perspiration and liquid from your body but not lose any weight.

It is important to be aware of health myths that we still believe and may help guide us in doing the right things instead of working on the wrong ones.

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Is It Time to Re-Evaluate Your Workout?

A lot can happen over the course of a year. Goals are met, babies are birthed and life keeps tumbling by. The older one gets, the more that time appears to move at an alarming rate. If your current fitness routine fails to nourish in a significant way — be it body, mind or spirit — or your progress has come to a screeching halt, it is time for change. Love At First Lift Right from the start I loved strength training! I was a certified gym rat and adored everything about pumping iron, from the way it made me …

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Avia Got a Makeover: What to Love and Do Without

When you commit to a healthy lifestyle, it changes you. Working out and eating right isn’t just about looking a certain way; it’s about feeling a certain way. And, healthy lifestyles (like fit bottoms) come in all shapes and sizes. There’s no one right way to do it — just the way that works for you. Now, there are a lot of brands that are starting to show that message in their apparel and products. There’s workout apparel that’s fashionable and functional for women of all sizes. There’s gear targeted for pretty much any kind of workout you want to do. …

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Orange Dijon Chicken

Lil-O, my picky younger son, recently anointed me with a lofty title: “The Queen of Being Good at Chicken.” When I asked him why he felt I deserved such an honorific, he shrugged and told me that he loves my chicken dishes (like Cracklin’ Chicken, Damn Fine Chicken, and Vietnamese Lemongrass Chicken). Of course, he was quick to add a caveat: “No offense, mom, but Po-Po’s cooking is still a little better.” No offense taken—I’m fine with taking second place to my mom.

I’m not sure I’m the queen of anything, but we certainly do love roasted chicken here at Nom Nom Paleo World Headquarters as evidenced by all the poultry dishes in my Recipe Index. To keep my boys happy, I’m always trying to come up with flavor-packed chicken recipes that deliver the most bang for the buck. After a recent meal at a local French bistro, I was reminded that Dijon-style mustard makes for a fantastic marinade base for chicken. But can a restaurant-quality mustard-marinaded chicken be made simply, and at home? How minimalist could I make the recipe? 

After some experimentation, I came up with this 5-ingredient (not including salt) marinade, and it’s pretty much the bee’s knees. And after trying a bite, Lil-O confirmed that my new chicken-cooking royalty status remains safe. “For now,” he added ominously.

Serves 4

Ingredients

• ¾ cup Dijon-style mustard 
  
• ¼ cup freshly squeezed orange juice
  
• 2 tablespoons avocado oil or extra virgin olive oil
  
• 6 garlic cloves, minced
  
• 2 teaspoons Diamond Crystal kosher salt
  
• 3 pounds chicken drumsticks
  
• Minced Italian parsley and/or chives (optional)
  

Equipment

• Large bowl
  
• Measuring cup
  
• Measuring spoons
  
• Silicone spatula
  
• Silicone bowl cover (I love these!)
  
• Tongs
  
• Rimmed baking sheet
  
• Stainless steel wire rack
  

Method

Combine the mustard, orange juice, olive oil, garlic, and salt in a large bowl. 

Remember: the amount of salt is subjective. Adjust the amount to taste!

Mix well.

Add the chicken drumsticks, and mix well to coat. (Yes, boneless and skinless chicken will also work, but make sure to decrease the amount of cooking time.)

Personally, I recommend marinading the chicken in the morning, and cooking up the chicken in the evening—but the recipe works even if you have little or no time to marinate the bird legs.

If you’re gonna marinate it ahead of time, cover the bowl with a silicone lid (my fave!) or plastic wrap, and keep it in the fridge for up to a day. (Don’t leave the chicken in the marinade for more than a day, or the texture of the meat will turn a little mushy.)

When you’re ready to roast the chicken, heat the oven to 425°F (or 400°F on convection mode) with the rack in the middle position. Definitely use the convection option if you’ve got it! The circulating hot air ensures even cooking and crispy skin.

Line a rimmed baking sheet with aluminum foil and place a stainless steel wire rack on top. Gently shake off the excess marinade and lay the chicken drumsticks in a single layer on the wire rack.

Roast in the oven for 20 minutes, and then flip the drumsticks over and rotate the tray 180 degrees. 

Continue cooking for 20 minutes or until the skin is browned and the meat is cooked through (registering 170°F on an instant-read thermometer).

Feeling fancy? Roughly chop a handful of Italian parsley and/or chives, and sprinkle the herbs on top!

Don’t forget that you can always get a printer-friendly, photo-free version of this recipe by clicking on the cartoon of the Double-Os at the bottom of this post. Now, get cooking!

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Looking for more recipes? Head on over to my Recipe Index! You’ll also find exclusive recipes on my Webby Award-Winning iPhone® and iPad® app, and in my New York Times-bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel 2013).

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Muscle Nutrition: Power Up With Protein

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You may want what we all want, to be nothing more than lean sculpted muscle mass. Plus, you know that getting there is going to involve much more than a committed exercise routine you must have the solid nutritional base to support the workout. But this might not mean eating more, just eating smarter.

The Anatomy of a Muscle

Just about 45% of the body’s weight is made up of protein. (Note: this figure is a textbook estimate from the ‘Sports and Nutrition Guide to Working With active People’, there are many variations depending on gender, body composition and many other factors.) Depending on the ;level of physical activity an individual engages in, they should be getting around 0.25 to 0.5 grams of protein for every pound of body weight.

That is merely to maintain the muscle mass they currently have, if the goal is to gain muscle mass this small figure is insufficient. According to Kristine Clark, PhD, RD, from the Penn State Center for Sports Medicine, “The Protein requirements of a man or a woman engaging in strength training exercises should be the same, 1.5 to 2 grams of protein for each kg. of body weight,  based on studies researched here at Penn State.”

But just because, the amounts for strengthening are greater, any more than that would be counter productive. The body will only use what protein  it can to build the muscle it needs in the time it takes, this process can’t be facilitated with the consumption of more protein. For women this is about a pound in a week; with a pound of muscle containing anywhere from 70 to 105 grams of pure proteins, you will need about 10 to 14 grams of extra protein each day.

Eating more than this is pointless; the body does not store fats so everything that is not used is converted into solid waste at the expense of the extra effort, and then systematically excreted.    

5 Tips For Increasing Protein Intake

1. Building muscles from proteins can take a lot of water to process and this can leave you dehydrated, especially if engaged in strength training routines. So, be sure to drink extra water; if two litres is recommended for regular daily activities, you will need three to four if strength training.
2. You will need fuel to power your workouts and proteins to build muscles. If you are not getting enough healthy carbs to fuel your workout, that fuel will have to come from somewhere and this can mess up your progress. Be sure to keep your glycogen levels high for this and future workouts.
3. To get the most out of your protein mileage, divide the meal closest to your workout into a mini-meal before and after.
4. Avoid ‘Protein-Myopia’, a condition that causes strength builders to focus so much on proteins, they neglect the other essential food groups like veggies, fruits and whole grains. 
5. Supplement protein consumption with some extra calories. Yes, you read that right, muscle building is an energy consuming activity, 200 calories in a day — that is after all the calories burned during regular exercise. 

Calculating Your Nutrient Requirements:

This is what active women need for lean sculpted bodies:

• Calories: Desired Body Weight X 16 = Daily Calorie Intake
• Proteins: Body Weight X 0.75 = Optimal Protein Intake (in Grams) — then multiply by four for total protein calorie.
• Carbs:  Body Weight X 2.4 = Recommended Carbs (in Grams) — then multiply by four for total carb calories.

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Hamilton Around The Bay Road Race Expo 2016

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April 1st & April 2nd 2016 | Hamilton, Ontario, Canada

The Nutrition Club will be in Hamilton for The Around the Bay Road Race Expo 2016!

About The Around the Bay Road Race 

The Around the Bay Road Race its the oldest on the continent, first run in 1894, three years before the Boston Marathon. Rich in tradition, it has been won by the best from around the world, including Boston Marathon winners and Olympic gold medallists. Become part of the continuing tradition by running this challenging course around Hamilton’s natural harbour!

Health and Fitness Expo Information

(Free to all runners and the general public)

There will be a 2-day Health and Fitness Expo at FIRSTONTARIO CENTRE with representatives from sporting good retailers and other product representatives.

• Friday April 1, 2016 — 1pm to 7pm
• Saturday April 2, 2016 — 10am to 5pm

Click here for more details

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Processed Foods Aren’t Always Bad

I was reading comments on Facebook the other day on an article about frozen vegetables. I learned a couple of things: 1) I need to stop reading comments on Facebook and 2) I had no idea that people were such purists when it came to their vegetables. In this particular comments section, fights were breaking out about what was in frozen vegetables. One man in particular was adamant that frozen vegetables contained so many added ingredients — and that he would never buy anything that came in a bag in the frozen section. Even when the only ingredient listed on the …

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Want to Sleep Better? Tips and Products Worth a Try

How well do you sleep? Most of the time, I am a great sleeper — I can fall asleep quickly and stay asleep, more or less, until it’s time to wake up. And unless I’m having to get up really early, I tend to wake up … well, chipper might not be the right word, but I’m pretty darn functional within moments of getting out of bed. Times like this, it would be hard for me to sleep better. Except for when I’m not. Like a lot of people, there are times when sleep and I just don’t see eye to …

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Skinnytaste Dinner Plan (Week 22)

Hope everyone’s having a great weekend! I’m away in Pennsylvania visiting my in-laws, so I had to make my meal plan this week without using my Skinnytaste Meal Planner (I will add that tonight when I get home).

This is week 22 of sharing my weekly dinner plans.  Meal planning is a great way to get organized before heading to the supermarket to get ready for the week! My breakfast is usually something quick like eggs with fruit, a smoothie or avocado toast. We're a family of four, so if a recipe serves more, it’s either packed up for everyone’s lunch or eaten the next day as leftovers. If you would like to see some of the previous week's dinner plans, click here. 


Skinnytaste Dinner Plan (Week 22) 

Monday: Baby Pasta Shells with Asparagus and Marinara (Meatless Monday!) 

Tuesday:  Grilled Garlic Dijon Herb Salmon with House Salad

                  from The Skinnytaste Cookbook

Wednesday: Thai Basil Chicken with Basmati Rice

Thursday: Grilled Flank Steak with Chimichurri 

                   with House Salad 

Friday:  French Bread Pizza Supreme from The Skinnytaste Cookbook

              

Saturday: Date Night

  

Sunday:  Best Eggplant Rollatini 

Click Here To See The Full Recipe…

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Empower, Don’t Compete (Plus More Great Links)

How do you kick off a great weekend? With some good inspiring links, we think. And we’ve got eight of them. Check. ‘Em. Out. Amen to this! —Amanda Russell Run because you want to. Not because you have to. —Muffins and Miles What would your life be like if you stopped trying to lose weight? —Greatist Lila, you are SO an FBG! —3D Lila A half marathon, in emojis. —Runner’s World All veggies are beautiful. —Food & Wine Fire up the grill for this dish. —Fit Bottomed Eats Stay safe out there. —Fit Bottomed Mamas Who can you empower today? —Jenn

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Best Workout Songs of the 2000s: Elite 8

Welcome to the Elite 8 of our 2000s Workout Songs Battle! Although the 90s is probably my favorite decade in terms of overall music, I think this might be my favorite bracket that’s ever run on FBG. We’ve had some crazy upsets, and they’re still happening! Christina Aguilera continues fighting her way into a true Cinderella story with No. 14 Fighter, while, oops! Britney was knocked out of her own bracket by underdog Poker Face. Lesson learned there? Never bet against Gaga. Just don’t. Because it’s not only Poker Face that’s still in the game — Just Dance is in there, too! Since we’re down to …

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Why Athletes Need To Reconsider Carbs For Dinner

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Do carbohydrates actually provide the best fuel for enhancing athletic performance?  Or will you be able to race even faster if you decide to restrict the amount of carbs you consume, which will force your body to draw on its stores of fat for energy?  Recently that question has fuelled heated debates.  Some athletes and coaches are thoroughly convinced that higher-fat, low-carb diet increase performance through training the body so that it burns through fat.  Others think that large amounts of carbs are needed to make sure you have a sufficient amount in your tank in order to go fast, long and hard. 

Over the last couple of years, An exercise scientific team from France and Australia have been analyzing both the pitfalls and benefits of these two philosophies.  Numerous studies have show disparate results. Some have made the case for that old-school style of carb-loading, and then others have seen the benefits of low-carb plans. 

Medicine & Sciences in Sports & Exercise published results from the most recent trial. It perhaps provides the clearest answers to date.  As it turns out, instead of choosing one of the programs, both carbohydrate restriction and carb-loading have a role to play within your training regimen.  Combining the two approaches, which includes “sleeping low” – or cutting carbs after lunch prior to a moderate-intensity workout in the morning – might increase performance.  However, it is important to go about it in the right way.  Otherwise, sleeping low could backfire on you. 

Proof was provided by 21 competitive triathletes.  They took these philosophies for a test drive for three weeks.  After completing a simulated triathlon, their body fat as well as other measurements were taken.  Their exercise plans and diets were commandeered by the researchers.  Half of the subjects were placed on a typical training diet – lots of carbs consumed at every meal as well as following every workout – four days per week.  On the other three days there were allow to eat whatever they wished to.  The remaining triathletes were put on a sleep-low plan for four days per week.  Their menu had the same total daily carbs that the other group’s, with the except that nearly all of the carbs were eaten at breakfast and lunch, with every few carbs after lunch. 

On those days the triathletes were following the prescribed diets, all of them performed intense interval training sessions during the afternoon.  This completely sapped their carbohydrate stores.  The control group were able to re-up their carbs in the evening.  In the meantime, the volunteers in the sleep-low group stayed depleted.  Then on the next day before breakfast, everybody cycled for one hour at a moderate pace.  The control athletes had their fresh supply of carbs for them to draw on for the workout.  However, the sleep-group had to draw on their stores of fat for energy.  Both groups then consumed a lunch rich in carbs to power up for their brutal sweat session in the afternoon. 

By the time the three-week study was over, the sleep-low group was crabby.  That wasn’t surprising, since their bodies at this point were starved for carbs.  Their total fat mass, however, had gone down, but their lean mass remained the same – which was proof that they had been burning fat for fuel.  The body fat of the control group stayed the same.  Also, after all volunteers finished their second simulated triathlon, the cycling power of the subjects on the sleep-low program improved by around 12 percent and were able to run approximately 3 percent faster compared to the first trial.  On the other hand, the control group ran approximately the same as on the first round. 

These results show that restricting your carbs after lunch and then lightly working out the following day on low carb stores might help you decrease your time on the race.  When your body is forced to burn fat without carbs, your body melts more fat, which results in you going faster. 

The key thing to keep in mind is that only moderate exercise was done by the sleep-low group without having a full supply of carbs.  If they had tried performing workouts that were super-intense while being depleted of carbs, their bodies would have been run ragged, as past studies have shown.  The meal plan was also not followed by the triathletes every day or maintained for a long time period.  Sleeping low might not be safe or effective to do over the long-term.  However, if you would like to use it as part of your training program for a couple of weeks that lead up to a race you are about to run – and you are able to handle the rigidity of the plan and some hunger pains during the night – you may find yourself very pleased with your times on racing day.

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