9 Helpful Tips To Avoid Weight Gain on a Cruise

My family and I just returned from a 10-day cruise aboard the new Carnival Vista which started in Barcelona and ended in Athens. What an incredible experience sailing and eating my way through the Mediterranean. Like most people, gaining weight on a cruise is incredibly easy. I put on 5 pounds during my first cruise a few years back and losing those pounds was a challenge so I made it my mission this time around not to repeat those mistakes and can happily report that my efforts were a success (I actually lost 1 pound!).

This doesn’t mean I sacrificed enjoying great meals and cocktails while on vacation, after all I was there to taste authentic European cuisine (yes, I ate mozzarella, gelato and pizza in Italy, wine and macarons in France, spinach pie in Greece, etc.) and have lots of fun. If avoiding the dreaded weight gain while cruising is a high priority for you I’ve created a few simple strategies to help you find balance as you navigate the abundant sea of buffets, restaurants and watering holes available during your cruise.

Photo Credit: Andy Newman

1. Balance is key.

There are certainly lots of temptation on a cruise – buffets, cocktails, dessert, pizza, cheeseburgers, ice cream, lava cake! But there are also tons of healthy options, so it’s about making the best choices and keeping your portions under control. The dining room on most cruise ships usually serves smaller portions, and may even offer a low calorie dessert option. Sharing dessert is also a great way to have a taste without overdoing it. The buffets also offer plenty of healthier options such as carving stations, salad bars, fresh fruit, oatmeal and omelet stations, whole grain breads, eggs, vegetables, soups and more. Load up on salads, veggies, soup and lean proteins. Don’t rush through your meals, relax you’re on vacation! If you eat at a moderate pace while enjoying the company you are with, before you know it you will be full and satisfied and wont be as tempted to go back for seconds.

2. Eat off the spa menu.

Rather than indulging in burgers and fries for lunch I opted for the salad bar. Many ships have a spa menu such as the Vista’s Serenity Salad Bar which had all the fixins such as a variety of fresh lettuce and herb options, quinoa, chia, veggies, etc. Yum!

3. Eat fresh local seafood.

Take advantage of the fresh fish and shellfish both on and off the ship whenever possible. This was easy to do on the Vista, in my travels in Greece at Rhodes and Crete, I ordered grilled octopus and grilled calamari at quaint restaurants. Back on board the ship, the dining room often offered a catch of the day from the Port of Call. Carnival’s Bonsai Restaurant has incredible sushi for a low price and new to the Vista, their Seafood Shack also offers the local catch of the day prepared fresh and served anywhere on board, anytime, any style, any sauce. My oldest daughter loves Bronzino so we ordered this earlier in the day (fresh from Naples) and it was prepared, grilled perfectly and conveniently sent to our dinner table.

4. Avoid the all-you-can-drink package and skip the sugary drinks.

Cocktails are calorie-ridden and they add up quick. When you purchase the drink package, the mentality is that you need to get your money’s worth and chances are you’ll order a drink even if you don’t want one. Many cocktails, especially the umbrella drinks are loaded with sugar, fruit juice, creams, etc. Instead opt for a wine with dinner, and if you really want a pina colada, treat it more like a dessert and stick to just one. For those who love carbonated sugary sodas my husband says the best kept secret is simple….”Get the seltzer with fresh lemon”! All the effervescent, bubbly goodness without all the sugar.

5. Pack your sneakers and your gym clothes.

Again, I do believe in balance so enjoying a cocktail or dessert with dinner isn’t the end of the world. Instead, hit the fitness center and work it out! Where else can you work out while enjoying those beautiful ocean views while sweating off those calories. Take advantage of the on-board gyms and fitness centers.

6. Use the track.

On most cruise ships you’ll find an outdoor track on the promenade deck where you can walk or jog laps. What can be better than a track with an ever changing ocean-view landscape! On the Carnival Vista, 7 laps around the track was equal to a mile.

7. Skip the elevator and take the stairs.

I did a ton of walking on the ship in order to get from my room to the pool, spa, dining, kids camp, shows, comedy clubs, the bars, etc. front to back, bottom to the top. Taking the stairs whenever possible is a great way to get to your destination while burning some calories along the way.

8. Track your steps and set a goal.

Using a Fitbit, pedometer or a phone app that tracks your steps (my iPhone comes with a free Health App that does this) set a goal for yourself and stick to it. Traveling through Europe I did a ton of walking (especially in Rome), so take advantage of excursions that allow you to get in some exercise enjoying your destination.

9. Burning calories while having fun aboard.

Photo Credit: Andy Newman

Ping pong, the sky course, the pool, sky ride, basketball, mini golf, the sport square – there’s so many ways to stay active while on board, take advantage of everything the ship has to offer and most of all don’t forget to have fun. Bon Voyage!

I hope you find these tips useful for your next cruise! Have you been on a cruise? Do you have additional tips you can share on how you navigate the seas while watching your waistline?

Photo Credit: Andy Newman

Disclosure: Carnival Cruise invited me as Press to experience their new ship, the Carnival Vista. Thank you for supporting the brands that make Skinnytaste possible. All thoughts are always my own.

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Avoiding The Biggest CrossFit Errors

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It is always good to be in the “know” especially if you want to get into an fitness program like this,  So avoid the biggest CrossFit errors with these helpful tips for physical fitness and health.

Ways to Avoid The Biggest CrossFit Errors

There are times when you feel you need to give in to your temptation to take some shortcuts into your workout routines, just like the guy next to you that you start to notice cutting corners on some of the CrossFit routines just so he could finish his training. But you have more than enough reason to not envy him or even think about following suit.

You know better to not take shortcuts or risk yourself getting injured, especially with CrossFit training.

Kipping Without A Proper Base of Strength

Kipping pull-ups are one of the most popular routines in the CrossFit training program compared to dead hang pull ups.

“Folks who don’t have the strength to accomplish strict pull-ups or muscle-ups will often bypass the process of growing strength in the strict fashion and will learn kipping, and with that comes increased potential for injury,” says Logan Gelbrich, a CrossFit Games competitor and Level 1 trainer at CrossFit Los Angeles who also holds certifications in CrossFit Olympic Weightlifting and Coaches Prep.

Gelbrich pointed out that most notable are wear-and-tear injuries to the shoulder joint, like rotator-cuff and labrum tears.

In order to fix it, Gelbrich suggests to do at least five strict pull ups before doing kipping pull-ups or muscle-ups in order to prepare for proper base strength to pursue the routines.

Cherry- Picking WOD’s

It is important to be consistent in order to succeed at CrossFit and achieve your desired results.

“A lot of beginners to CrossFit are really focused on what the Workout of the Day is, and they realize that they’re better at some movements than others,” says Dusty Hyland, owner of DogTown CrossFit in Culver City, Calif. “So they conveniently find ways not to make it to the gym when the WOD calls for things they’re really inefficient at or lack coordination in. A great example would be jumping rope. A lot of people will skip a workout if there’re double-unders in it, especially if they’re brand new to CrossFit.”

In order to establish that consistency, Hyland recommends two to three workouts for beginners that consist of a wide range of skills and movements to improve strength conditioning areas. Follow this up with increased intensity week over week and make sure there is the determination to stick to the program.

Put Your Mind Into It

Lack of engagement and determination to stay with the program is often a waterloo that leads to lack of motivation and a waning desire to push through with the training.

This isn’t a boot-camp class,” Hyland says. “We’re going to teach you how to move better, how to get stronger and how to be a more mobile human being so that you can do things outside of the gym for a long time. You need to be ready and prepared, bottom line. You can’t half-commit to this because it’ll just crush you.”

To address this, condition yourself to always put your mind into your CrossFit program. You can start by going to the gym on time instead of coming in late.

“Being on time is going to allow you to warm up, work on the things you need to work on and be ready to do the workout correctly. If you’re rushing the workout and rushing to leave, you’re going to get hurt. You need to be ready and prepared, bottom line, or you’re never going to be successful,” says Hyland.

Avoid overtraining

This training requires discipline and going beyond or short of expectations can be detrimental to your workouts.

Your training is only as good as your recovery,” Gelbrich says. “A lot of people — especially endurance athletes — get into CrossFit and see that a Workout of the Day is only eight minutes long and say, ‘That’s it? What else do I do with the rest of the hour?’ Given that there’s generally a shorter, more intense time frame, it’s hard for people to wrap their mind around the fact that training this way is enough. So overtraining happens, and people train more days per week than maybe they’re ready for, and they’re not able to recover, which kind of negates the premise of training in the first place.”

“People ask me, ‘Are two-a-days OK?’ Well, four-a-days are OK if you can recover from it,” Gelbrich says. “Very few people have a fitness level to do that, however. For some athletes, it’s perfectly appropriate to train three times a day, six days a week. If I did that, I’d be overtrained. So it really does depend on the athlete.”

Always make sure to know when you are overtraining or not. Pay attention to what your body tells you.

So pay attention to your programs and avoid the biggest crossfit errors in order to make the most of your workouts.

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Irradiation To Ground Beef May Not See Light Of Day, Yet

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This after Health Canada posted in their website regarding the proposed amendment that includes the irradiation of ground beef as a process to rid food products of harmful bacteria like E. Coli and salmonella, among others, before it is sold to the market.

Irradiation Of Ground Beef As A Precautionary Measure

The amendments came in the heels of a supposed legislation to require all beef manufacturers to subject meat products, especially ground beef, for irradiation as part of an ongoing campaign to prevent the spread of deadly bacteria that may contaminate food during processing.

However, what was thought to be legislated steps could now only allow and not require the meat industry to “improve the safety of their products” of irradiation to ground beef, according to Health Canada Spokeswoman Marysse Durette, who said that with these changes, irradiation to ground beef may not yet see fruition by the end of summer.

Irradiation is the process of bombarding meat with radiation energy to sterilize it from microbes and has been proven to be effective in eliminating any type of microbes that may contaminate the meat.

The US FDA on the other hand, says that irradiation is the process of applying radiation to ionize food to “improve the safety and extend the shelf life of foods by reducing or eliminating micro-organisms and insects.”

Change of Perspectives

For more than a decade, industry and civic groups in Canada has been calling for irradiation to food products to prevent the spread of harmful diseases caused by microbes that contaminate food, especially after several incidents over the years have been reported of diseases caused by food contamination.

The latest of which was back in 2012 when 18 people in British Columbia, Quebec, Newfoundland and Labrador were affected by an E. Coli infection linked to beef processed in a facility that led to the largest food recall in the history of Canada.

Mark Klassen, director of technical services for the Canadian Cattlemen’s Association said that initially the public has been willing to push for requiring the beef industry to subject meat products for irradiation prior to retail.

However, it may have taken a new twist as it has taken in some negative reactions from several quarters of the community based off on mostly “due to negative stakeholder reaction” to the procedure.

“I think public perception has changed,” says Klassen.

Industry observers pointed out that unless there are more compelling reasons and studies behind it to quell negative public perception on irradiation to ground beef, it may just be another campaign that could well be gathering dust in the shelves.

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A Clock In The Brain Is What Keeps Your Memories Ticking

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Scientists believe that what keeps your memories ticking is a naturally-occurring complex mental process that takes place in the brain to allow you to develop memories that helps you establish awareness of where you have been, where you currently are and where you may be headed to.

So, What Keeps Your Memories Ticking?

In a study published recently in the journal Nature Neuroscience, the RIKEN Brain Science Institute in Japan claims they have unlocked the secret on how neurons that represent space stay in time with test mice in controlled laboratory experiments.

Researchers claim that the neurons in the brain require properly-timed waves of activity in order to organize memories across time. This takes place in the memory center of the brain called the hippocampus where temporal ordering of the neural codes are organized to build a mental map.

They observed that when a test mouse is navigating through an environment, the central hippocampal area called the CA1 rely on a series of rhythmic waves from neural inputs coming from nearby brain areas that produce an updated map of space. When the inputs from a hippocampal region called the CA3 were turned off by researchers, the mice seemed to get confused with their ‘mental’ map and took more time navigating through the environment.

In order to accomplish this neuron switching, study author Thomas McHugh together with study co-author Steven Middleton said that they genetically engineered the mice to express a nerve toxin in the CA3 region to shut down the junction to other areas of the brain. They were able to note that neural activity was still processing, except that they were more capable of measuring the impact of CA3 input on the space map as they successfully muted the synaptic communication.

“Without input from CA3, there was no global organization of the neural signals across the theta cycle to define where the mouse came from or where it was going,” said McHugh.

When the discovery of the mental space map in the hippocampus was recognized back in 2014, the brain’s circuitry responsible for memory processing and updating still remained a mystery, but with the recent discovery, it gives a thorough understanding of how the brain functions and how memory data is processed and updated.

With these breakthroughs that help you understand what keeps your memories ticking may well be good references for future studies that can help better understand treatment and prevention approaches to degenerative diseases of the brain, among others.    

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Computer Vision Syndrome Affects Millions Worldwide

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In a world of updated technology and enhanced productivity models, it is not a mystery how computer vision syndrome affects millions worldwide and can become a very
alarming condition that could be detrimental to eye health.

Computer vision syndrome affects millions worldwide due to technology and work demands.

All over the world, no less than 70 million people in the workforce are at risk of developing computer vision syndrome (CVS) and the numbers are expected to increase over time.

In a report published recently in Medical Practice and Reviews by eye care specialists from Botswana and Nigeria, the authors claimed that there is a imminent risk of working professionals developing CVS like bankers, architects, journalists, accountants, educators, academicians, graphic artists and even students – not limited to those who could not work without a computer to carry on with their regular tasks.

But that’s just the tip of the iceberg, authors say, because it cannot be discounted that the same risks could develop among average individuals including children and adolescents who spend hours everyday playing computer games to add millions more to the equation.

Researchers claimed that 70 to 90 percent of those who use computers extensively, either for work or play have been found to have one or more symptoms of computer vision syndrome with effects ranging from vision-related problems to neck and back problems, including complaints of neurological symptoms of chronic headaches and musculoskeletal issues like carpal tunnel syndrome and muscle numbness.

Study authors Tope Raymond Akinbinu and Y.J. Mashalla, cited four studies that reported the effects of prolonged computer use from three hours and more daily could result to eye problems, lower back pain, tension headaches and psychosocial stress.

The most reported problem related to computer activity involved blurring of vision, dryness, itching and redness that were all found to interfere with work productivity.

The primary reason why the problem is so pronounced is the fact the eyes are more strained in focusing on pixelized images displayed on a computer screen compared to printed images on hard copy. As the eyes focus on these electronic images, it voluntarily shifts focus on images that help it relax behind or around the screen areas, but with the constant need to refocus and relax, it gets to straining for the eye muscles, eventually resulting to redness or itching, leading to eye fatigue.

Another problem is the reduction in the frequency of blinking that results to dryness of the eyes as it is the blinking movement that is responsible for lubricating the eyes and ends up drying or irritating the eyes. The normal blinking rate is 17 times per minute, however, studies have shown that working on a computer reduces it by only about 12 to 15 times per minute.

The researchers advise that in order to minimize the effects or prevent symptoms is to provide adequate lighting in the work area, reduce glare or brightness on monitors, increase font sizes, proper posture when sitting down to work and taking rest breaks to  allow the eyes and body to move around or rest from work.

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The Best Advice for Training for Your First Half Marathon

I’m training for my first half marathon, and quite frankly, it’s challenging. I ran cross country in middle school and high school, and I’ve competed in 5K races as an adult, but this distance is a completely different challenge for me. Because of my lifelong on-again off-again relationship with running (I didn’t necessarily enjoy all those years of cross country), I’m comfortable with a 5K. I have a good understanding of how far that is and how my body works during those 3.1 miles. I know when to push myself and when to relax. But when it comes to 13.1 miles, everything I thought I knew …

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Protecting Your Muscle Mass Is Key To Staying Fit

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Your efforts might go unnoticed if you fail to take the necessary steps to protect your muscle mass, and it may take some additional preparation to ensure that your “gains” are not only limited to the gym.

For many CrossFit enthusiasts, the need to be physically fit also relates to the body’s need to stay healthy and nutrition is a very important aspect the needs to be considered by every CrossFit practitioner.

Protecting Your Muscle Mass Through Nutrition

Protein is a key contributor in protecting the muscles mass and gaining it for the body. Simply put, it is the protein storehouse for the body. In order to develop muscle mass, the body needs a certain amount of protein to be able to add gains or ‘feed’ it. Consuming less amount of protein than needed, the body starts to consume protein from muscle tissue, which could affect your performance on your next Workout of the Day (WOD).

The good news is, it is easy to track the amount of proteins you consume and it may take a little bit of work at first by having to read through food labels and doing some calculations but as time goes, you develop the habit if doing it and the calculations can be done with your eyes closed.

How Much Protein Does The Body Need?

As standard, experts agree that the body needs 1 gram of protein for every pound of bodyweight per day, so in order to maintain healthy protein levels, a 150 pound person may need to have 150 grams of protein consumed per day.

Knowing the right amount of proteins that you find in your day-to-day meals is important so you may know what type of foods to eat and at what amounts.

Meal preparation and planning is important so you do not get to miss out on essential nutritional values for your body.

Here are some of the most common food products with their protein contents;

• A quarter pound of beef burger has 20-25 grams of protein
• An order of standard-cut sirloin steak can give you 25-20 grams of protein
• An egg contains 6 grams of protein
• Three tablespoons of hummus has 4 grams of protein
• A serving portion of beef jerky has 15-20 grams of protein
• A glass of whey protein shake has around 25-30 grams of protein
• A piece of avocado has 4 grams of protein
• One breast of lean chicken can provide you with 25-20 grams of protein.
• One standard fillet size of commercial salmon contains 20-25 grams of protein
• A handful of nuts have about 7 grams of protein.

Protein supplements can also be a good source of protein, especially for those who actively work-out. Among the most popular ones are whey proteins, branched chain amino acids, protein powders and protein shakes, among others.

Make sure to get good quality proteins from reliable brands when it comes to protein supplements, so a little amount of research is important to get you the information you need for supplements that can ensure you are protecting your muscle mass.

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Toronto Pro SuperShow Expo 2016

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Join the Nutrition Club for the Toronto Pro SuperShow Expo on June 4th and June 5th!

Toronto Pro SuperShow Expo Details

The 2016 Toronto Pro SuperShow will showcase more than 100 booths of the latest sports equipment, apparel and nutrition. The EXPO will host several sporting competitions, events, feature several guest speakers and industry celebrities.

The Toronto Pro SuperShow EXPO will be held at the Metro Toronto Convention Centre Exhibition Halls in the North Building. It is Canada’s largest health and fitness exposition. It showcases leading businesses and organizations with the latest trends in the industry. The Toronto Pro SuperShow EXPO is a must-see attraction at $20.00 per day is a great value for the level of sport entertainment.

ExpoStage

The EXPO Stage hosts the Toronto Pro SuperShow IFBB Pro Judging, Inside Fitness Models Searches, Armwrestling Finals along with a series of entertainment and guest speakers.

Sports and Events

The Toronto Pro SuperShow EXPO will be hosting the Sweat for SickKids Toronto Fitness Challenge, Pro Wrestling, Powerlifting, Weightlifting, Armwrestling, Strongman, Boxing, Kickboxing, Crossfit, Model Searches and IFBB Pro Bodybuilding, Fitness, Figure, Bikini and Physique Competitions.

Click here for more information!

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Speaking of Cherries...

If you’re looking for a Memorial Day grilled dish that will satisfy the pickiest carnivore in your house, this is it: Smashed Steak Skewers with Cherry Barbecue Sauce.

Psst! It’s Whole30-friendly, too!

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Skinnytaste Dinner Plan (Week 30)

Skinnytaste Dinner Plan (Week 30)… I am working hard to get back into my normal routine after an AMAZING trip to Europe on my Carnival Cruise but it is so hard after visiting so many beautiful countries! As soon as I returned, I was off again this weekend to shoot some videos with Delallo in Jeanette, PA which I will be sharing in the months to come.

Monday is Memorial Day and that means it is the unofficial start of summer!!!!! I am ready for some sun and sand! I know some schools are already out for the summer so the countdown really is on!

Pictured below is The Skinnytaste Meal Planner where I plan my dinners for the week (you can of course use any meal planner). 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 30)

Monday: Spicy Black Bean Burger with Chipotle Mayo with Quick Cabbage Slaw

Tuesday: Grilled Chicken with Black Bean Mango Salsa and Salad

Wednesday: Mediterranean Boneless Pork Chops

Thursday: Grilled Pesto Shrimp Skewers with House Salad

Friday: Dinner Out

Saturday: Dinner Out

Sunday: Balsamic Chicken with Roasted Vegetables

(more…)

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Build Strength Right: Core Concepts That Work

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It is the center of the body that is key to determining physical performance for both strength and endurance and with applying core concepts that work for training could ultimately spell either success or bust.

The science behind the body’s core is not new to those who are into the science and practice of physical fitness and body building, as it is where the basic foundation of the physical structure is focused.

Fitness expert Dr. Brian Stump, who is also the owner of CrossFit Steele Creek and Premier Health and Rehab Solutions in Charlotte, N.C., believes that the core plays a key role in determining the physical status of an individual as “all your limbs pull from the core, so if it isn’t working properly, you’ll have increased risk of injury, your motor control for sports will be worse, and you won’t be as strong.”

Adopt a good core training program 

Almost everyone in the physical fitness world agrees that the core is more than just the abs as it comprises that part of the body that is, as Dr. Strump puts it, just above the mid-thigh to right below the shoulder and everything in between” that includes the entire abdominus region, obliques, lower back muscles, diaphragm, upper hamstrings, hip flexors and the muscles of the midsection and hips.

“The stronger and more efficiently your core works, the less force you need from all your other joints,” Dr. Strump says, adding that “the problem we see in most people that can’t properly squat adequate loads isn’t necessarily that their legs aren’t strong enough but that the core isn’t strong enough to support the weight. Just because you have huge quads doesn’t mean you’re going to squat a lot of weight. Your core needs to be able to support that weight across your back. Kettlebell swings become easier, back squats become easier, you’re not having to rest as much during workouts. Maybe I can do a set of 20 or 30 reps as opposed to 10 or 15. You should see bigger squatting numbers, bigger deadlift numbers, and it will even increase the number of push-ups you can do.”

Getting the right training program by understanding the core concepts that work can enhance performance and even prevent harm to the individual.

The difference between benefit and damage

Done correctly you get optimal benefits, but done incorrectly and you could suffer the consequences of pain and injuries, according to Dr. Strump who is also a licensed chiropractor.

It is not only about strength, but the proper way of targeting the right muscles through appropriate exercises and routines that will develop the core region.

Just doing planks, squats or crunches are not enough but it needs to have a more thorough approach to reach out to the deep muscles to deliver the optimum conditions for a healthy and stable core.

Another oft-neglected muscle is the diaphragm which is part of the core and learning how to use it effectively can show immediate results in core stability.

“Most people breathe up as opposed to breathing out,” Dr. Strump says. “When you breathe out, the diaphragm rolls up, filling the stomach with air like a balloon, and adds stability in the core. Just breathing out can add pounds to your squat or deadlift on top of making it safer by eliciting those deep stabilizers of the lower back and pelvis.

“As a breathing exercise, lie down on your stomach, breathe in and force yourself to feel your stomach pushing against the ground. If I’m watching you, I’m looking for your butt to rise. People take breathing for granted, but before you lift a heavy weight, it’s key. The big guys who lift a lot of weight know how this is done.”

Here are some of the most effective core concepts that work;

Ring Row – maintain the body in a straight and rigid line to help with core stability.

Barbell Rollout – avoid letting the hips collapse down the floor by keeping the core tight throughout reps.

Glute Bridge – focus on the glutes solely by contracting to initiate movement and squeeze to the top to maximize hip extension.

Hip Airplane – Do this routine slowly and deliberately by rotating the hip around to turn the body to the side.

With the right core concepts that work and knowing the science behind it, you may be able to establish good core stability and strength.

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New Food Labels Soon Battling Sugar

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Food manufacturers were aghast over the proposed label changes by the Food And Drug Administration to include details of added sugars in your food that would specifically point out the value of added sugars as part of a drive focused towards the promotion of healthy eating and lifestyle.

Added sugars are made of the same substances as natural sugars and are commonly used and added during the manufacturing and processing of food.

Although studies have shown that there are benefits from eating fruit, however, added sugars increase the risk for obesity and other chronic conditions as it raises the amount of natural sugars already found in raw food materials.

Sugar has recently been recognized as a leading cause of disease and should ideally be consumed in moderation or within prescribed tolerable levels.

One of the most popular and widely accepted food that contains a lot of sugar in it are cereals and while it was initially made to cater to nutrition needs for the most important meal of the day which is breakfast, its high sugar content may be more than enough than the body needs.

Cereals are common breakfast meals since it is relatively easy to prepare, requires no cooking and can be stored for days with no need for refrigeration, but studies have recently shown that sugar should not be the primary sustenance that one needs and instead, opt for a more balanced meal containing the right amounts of protein, carbohydrates and fats.

Consuming too much sugar could results in the following conditions;

• Increase in blood sugar levels that will then cause a sudden drop, which over time could end up to insulin resistance.
• Feeling hungry too often, especially when you start to crave despite of having a meal not too long ago.
• Mood swings, feeling down
• Headaches
• Weight gain
• Lack of concentration
• Short term energy and getting too tired very easily

But despite the warning, most families in the United States keep their pantries and cupboards stocked with cereals since it is very convenient and have ignored the common findings about the effects and dangers of having too much sugar in the body.

Coloured jellies and candies are also 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 colourings agents and flavours from chemical additives that have been known to cause certain allergies or even behavioural issues.

Good alternatives 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 drinks 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.

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Hard Decisions Can Increase Activity In The Brain

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In a study recently published in the journal Neuroscience, researchers were able to see evidence of increase activity in the brain’s insular cortex that is involved in the how the brain processes sensory information in relation to the environment and drive behaviours.

Researchers from the Department of Physics and Astronomy of the Georgia State University claimed that this is a big leap in answering what was previously been regarded as a mystery and as we are beginning to see a deeper understanding of the human brain and  how it works.

They examined the activity in the anterior insulae with four perceptual decision-making scenarios with varying difficulties and showed a strong correlation between insular cortex activity and perceptual difficulty, concluding that “activity of the anterior insulae can predict how well the sensory data is perceived and the difficulty level of the task.”

“This research is important because the anterior insulae, along with two nearby brain structures, make up the salience network, and when this network is impaired, it affects the ability to switch between tasks and make coherent thoughts. Impairment in this network could possibly be linked to psychiatric illnesses, such as schizophrenia, dementia and autism, so it’s essential to learn more about how this brain area should be functioning,” Dr. Mukesh Dhamala, associate professor and study author, said.

The study was conducted with 33 participants with normal or corrected-to-normal and normal neurological history, where they were subjected to several tasks involving visual and audiovisual tests that were designed to provide varying degrees of difficulty.

These behavioural experiments were done outside a magnetic resonance imaging scanner and a functional MRI out of the scanner.

Inside the scanner, the participants were asked to make their quick and most accurate decisions with either left or right mouse clicks for any given situation, while outside the scanner they were made to wait for a question mark on the screen before making a decision by choosing their response on a button box.

The participants’ blood oxygen level dependent signals were measured and assessed the role of the anterior insulae in the perceptual decision making process with easy and difficult scenarios.

The results showed that the consistent increase in anterior insulae activity with every task difficulty, as well as the perception of facial expressions that also showed increased anterior insulae when faced with an unclear vision displayed on the screen for the test participants.

These difficult audio-visual perceptions also raised blood oxygen level signals and changed behavioural performance leading to their choices when faced with an ambiguity of sensory information.

Researchers added that they may have shed light into this mystery behind an increase activity in the brain, but indicated that there is still a long way to go before science can fathom the deep secrets of the human brain.

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Too Much Time At Work: Common Disorders In Workaholics

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A recent study showed that most of the common disorders in workaholics are associated with behavioural conditions ranging from anxiety, depression, obsessive-compulsive disorder and attention deficit hyperactivity disorder when compared to non workaholics.

To make matters worse, people spending more than 45 hours a week also increases the risk of developing obesity, diabetes and even heart problems, thus not only opens the door for a slew negative health conditions but also adversely affects quality of life.

Recent statistics paint a picture that workaholism is starting to become a common occurrence in the American workplace as current working conditions, long hours and increasing job demands have affected no less than 10 percent of the current workforce.

In a study recently published by the medical journal PLOS One, researchers from the Department of Psychological Science at the University of Bergen in Norway, simply pointed out that workaholism is ‘being overly concerns about work, driven by an uncontrollable work motivation, and to investing so much time and effort to work that it impairs other important life areas.

Study author Cecile Schou Andreassen and her team said that they have seen mounting evidence that link workaholism and psychiatric disorders by analyzing data from 16,436 working adults with an average age of 37 years by using what is called a Bergen Work Addiction Scale.

The participants were also subjected to psychiatric evaluations where they showed symptoms of psychiatric disorders.

Almost 33 percent of workaholics met the ADHD criteria against 12.7 percent of non workaholics, while 25.6 percent met the OCD criteria and onblyh 8,7 percent of non workaholics.

Workaholics also made up 33.8 percent of those with symptoms of anxiety and 8.9 percent with depression, compared to their non-workaholic counterparts of 11.9 percent and 2.9 percent respectively.

The study also showed that prevalence of these conditions were high among those in leadership and managerial positions, particularly those in the private sector, as well as those who are self-employed.

A large majority of those categorized as workaholics are young, single and highly-educated that also belong to a higher socioeconomic status.

In another study conducted by the University of Texas Health Science Center, pointed out that there are likely combination of factors with working extended hours and linking it with heart problems.

Study author Sadie Conway pointed out that this lethal combination not  limited to stress, mental pressure and lack of rest can definitely put the hear in danger.

Dr. John Higgins, a sports cardiologist, supported this idea as he pointed out that job-related stress takes its toll on the body by raising high levels of cortisol and adrenaline that increases blood pressure and cholesterol in the body.

“Long-term elevated cortisol levels are often associated with increased risks of heart, attack, strokes and heart failure,” Dr. Higgins added.

There’s also a large propensity for developing a bad lifestyle habit that is closely associated with extended hours at work.

Spending less time to focus on preparing healthy meals at home often ends up in grabbing fast food when needing to spend more time at work or time lost for working out in the gym.

Longer work hours mean shorter time for rest and recovery, especially having good and quality sleep that is essential for the human body to properly function and triggering the immune system to ward off sickness and diseases.

Then it all goes downhill from there, according to Dr. Higgins, as sleep deprivation is scientifically associated to cardiovascular risk factors like high blood pressure, weight gain, diabetes and unhealthy eating habits.

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How You Can Be on the Cover of Runner’s World

Ever dreamed of being on the cover of Runner’s World? Wish you biked more? Want to take a nap in the name of fitness? We’re about to make your dreams come true! Runner’s World is looking for a new cover model. And it could be you! —Runner’s World Trying to get fit when you’re out of shape … hilarious. —14 Days of Funny How to fall in love with exercise. —Fit Bottomed Zen The challenge has begun, but it’s not too late to join the biking party. —National Bike Challenge Our fave 90s tunes … plus what it’s really like …

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7 Tips to Make the Most of Your Fitness Tracker, Minus the Obsession

If there’s one thing we love, it’s our fitness tracker. But, I’ll be the first to admit that — especially if you’re a bit of a type A personality who loves crossing to-dos off your list and hitting goals — it’s easy to go straight to crazy town with it. Which is exactly why we had to share this post with y’all today. Like we always say, all good things in moderation — including being a slave to your step count or feeling the need to track every little move you make. A fitness tracker is awesome, but it’s just …

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The Amazing Power Of Bone Broth

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There’s in fact truth to what our elders claim as a healing power of bone broth when mothers used to hand us a bowl of chicken or beef bone soup when down with the flu or having a cold, in fact, the practice is even encouraged as it provides a wealth of health benefits, even better than consuming meat.

What people believed as bone broth are actually soup stock produced from boiling meat and bones, making a soup full of proteins and nutrients that are good for the body, which contains a good amount of essential amino acids and minerals, believed to be higher than the meat itself.

Breakdown Of The Healing Power Of Bone Broth

Glycine

It may be considered as a non essential amino acid and is highly bioavailable in the body, however, this is involved in ensuring some of the essential processes in the body. Glycine contributes to the production of creatine, glutathione and heme, the substance that transport iron and oxygen in the blood.

Glycine is also essential for the healing of wounds and contribute to glucose production and digestion. As a major neurotransmitter, glycine helps in promoting deep sleep and has become popular with fasting programs as it has been proven to support glucose production and detoxification while it minimizes muscle protein degeneration.

Proline

It is most associated as part of the structure of collagen and a key component that make up the skin, ligaments, tendons, cartilage and bones. It is needed for the body to repair damaged tissues while sleeping. Low amounts of proline in the body has been shown to slow down healing.

Both glycine and proline make up almost half of the composition of collagen, which is the most abundant protein and the body and is considered as the main building block of connective tissue, including ligaments and tendons.

When the body goes through aging, collagen also breaks down leading to reduced structural stability, hardening of the joints, thins out cartilage and makes the skin less resilient to diseases and infections.

Meat bones that come from the knuckles, feet , bone marrow and big bones are rich in collagen and when simmered for long periods, produce the collagen rich broth.

When cooked, collagen gets broken down into gelatin that helps support gut healing and has been proven to have god effects for those with autoimmune diseases or systematic inflammation.

Just like the bones made for broth, it provides the body with all the raw elements needed to rebuild and strengthen the body’s connective tissues.

Among the other nutrients that can be sourced from bone broth are glutamine that strengthens the immune system  and helps maintain the integrity of the intestinal walls. It also provides good amounts of glycosaminoglycans that promote bone health, hyaluronic acid and chondroitin sulfate that helps fight joint inflammation and glucosamine.

You may start saving on those meat bones so you can benefit from its healthy nutrients that promise the healing power of bone broth.

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Why Rest Days Are Important For Your Health

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The idea of rest days during the week often get confused with the usual weekend schedule of no work often associated with the average Joe, but truth be told, especially for those wanting to have a healthy and physically fit life why rest days are important and how it affects the body’s response to your physical well-being.

Have you ever wondered by rest days are deliberately incorporated into workout and exercise programs? Or wonder if you should do light exercises during your workout rest days?

The answer is simple and straightforward. Rest! It is essential for your body’s development and progress as it is needed to realize the effects of your physical conditioning and exercises.

When you do physical activities like weight lifting or exercising, the muscles produce micro tears or mini damage to the fibers that is responsible for muscle soreness that you feel after your workouts.

This process makes way for the body to rest and recover in order to allow the body to heal, grow and develop- which cannot happen unless the body is in rest mode.

The American Council on Exercise strongly recommends that a rest day should be a non-training day where the body is not subjected to any physical challenge.

Failure to provide your body that much needed rest after a training or workout program can hurt you in the long run. Because it lets you see little to no effects of your gruelling week-long workout.

The ideal fitness cycle should be a cycle of workout, recover, gain, repeat and the elements are non-negotiable in order to see the desired results in the long run.

But make sure to also keep in mind that as you resolve to consistently do your workouts for your health benefit, the determination and will to follow-through on the cycle is very important to your fitness quest.

The process can also be mental, as behavioural changes also affect the way you deal with workouts like how to stay motivated and determined to travel your course. Stressors like work-related pressure, deadlines and other factors could affect the way you deal with your workout programs.

Coming to the gym with an angry mood can cause you to let off more steam and in the process, causes you to lose energy very soon and end up spent after your workout.

Motivation levels begin to hit on you and sometimes even cause you to burn out and lose interest in your workouts as you start to seek solace in bingeing just to seek comfort, but could end up walking home instead of working out.

It also does not mean that you just do nothing while at rest, just make sure you continue the momentum, it may not be strenuous or high intensity, just something to keep the vibe going.

• Mobility. Don’t just sit on the couch the whole day, try to move around to let your joints continue to have some activity like improving your posture, doing some short walks around the park without exerting a lot of effort.
• Practice technique. You don’t have to lift a full set of weights, just try practicing your posture or movement with a broomstick or an unweighted bar just so you can have a range of movements for your torso, hips and legs.
• Optional cardio. Not because you need it, but it could somehow help you feel relaxed and on top of your mental conditioning to prepare for your net workout days. A couple of minutes of treadmill running, jogging or some jump rope exercise just to allow your heart to pump a bit.
• Moderate outdoor activities. Try to swim, dance or play with frisbee with your dog, this could help give you some fun activities to keep your mind tuned to your programs.

Remember that too much exercise can be counterproductive and don’t train your body too much, lest it may backfire and cause you to lose interest which is why rest days are important and one that should not be ignored.

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Internal Battle Scars May Lead To Alzheimer’s Disease

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Scientists have reason to believe that degenerative diseases may be triggered by possible toxic remnants of the body’s battle against harmful bacteria that may finally answer the question can infections cause alzheimer’s in the long run.

Just like in an actual war scenario, as the brain signals the body to fight off diseases it leaves in its path remnants akin to spent ammunition strewn all over the place.

A recent study published in the journal Science Translational Medicine, researchers from Harvard University revealed they have seen evidence of a possible offshoot of the brain’s fight for infection that could be responsible for causing Alzheimer’s disease.

The researchers trace the origin and presence of plaque in the brain, which are characterized by those tiny ball-shaped deposits that are associated with the degenerative brain disease.

It may be too early to conclude, but the study caught the interest of the medical community that infections, no matter how mild it is, could trigger a reaction that may leave debris in the brain, making them lean towards answering can infections cause alzheimer’s disease.

Scientists are also claiming that if this evidence could hold true with how it affects the development of Alzheimer’s disease, then it could be a major breakthrough in the treatment or prevention of this degenerative brain disease.

Presenting a scenario straight out of a science fiction plot, researchers explained that when a fungus, bacterium or virus gets into the brain it passes through a membrane called the blood-brain barrier. The defense system of the brain rushes in to prevent the invader from further causing damage by creating a membrane that acts like a cage out of proteins called beta amyloid.

With the microbe gets trapped into the cage until it dies-leaving behind the protein cage that represents plaque in the brain that are also commonly found among Alzheimer’s patients.

The researchers have so far confirmed their findings on results from their laboratory experiments and from samples with neurons in petri dishes taken from fruit flies, mice, yeast and roundworms, but indicate that there is still ore work to be done to determine this would be the same reaction in humans, of which plans and funding are underway to jumpstart further studies that will involve human brains.

It may be a long way to go before science may answer if infections can cause alzheimer’s disease, but science may soon be able to find out and provide a good direction towards addressing this degenerative brain disease.

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Letting Babies Cry Before Bed May Let Them Sleep Better

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Speculations have been rife – both hypothetical and absurd – if it is ok to let babies cry, but in fact, would even serve to dispel belief that it can cause attachment issues between the baby and the parents.

In a recent study conducted by researchers from Flinders University shows evidence that controlled crying methods of babies do not cause any detrimental effects on both the baby and the parent and advising that it is natural for parents to allow their babies to cry at bedtime.

Allowing babies to cry would provide infants with better rest and even helps in brain development among babies as they grow and prepare to sleep.

Study author Associate Professor Michael Gradisar, said that crying is a natural occurrence for babies and is something that should not cause any concern among parents.

‘While it’s well documented that sleep deprivation can cause family distress, including maternal depression, we’re hoping these results will add another element to how parents view their responses and how they manage their own and their babies’ sleep behavior,’ Dr. Gradisar said.

Their study was focused on two common sleep training techniques with 43 babies aged six to 16 months having night-time issues and were grouped into three.

A group utilized a graduated extinction method or controlled crying, designed to allow babies to sleep on their own, with the parents asked to wait for a few minutes to respond after the babies start crying, allowing to comfort the baby but not pick them up from the crib.

The second group, used a bedtime fading method where parents delayed the baby’s bedtime by another 15 minutes in an attempt to let them fall asleep easier.

The time delay could be extended for a few more minutes if the babies were still having problems like bottle feeding and such, which usually occurs around the time babies get into their bedtime.

A control group was also formed where parents were simply provided information on what healthy sleeping habits to apply without the need to apply any of the two studied methods.

After a period of three months, the babies from both sleep-training groups were able to fall asleep at 10 to 13 minutes faster compared to their usual sleeping patterns, with no difference from the control group.

Infants from the controlled-crying group were able to sleep better at night, waking up on an average of only once or twice compared to three times prior to the study, and stress levels among mothers dropped with no signs of stress caused by the test among the babies.

Another proof was taken from saliva samples from babies where it showed less amounts of the stress hormone cortisol.

A year after the test, scientists conducted a follow-up study and found that there were no significant differences with behavioural problems, emotional or attachment issues in both babies and parents who took part in the study.

“A combination of using bedtime fading first, then moving on to graduated extinction could be another good approach and we hope parents of children 6-16 months can become more aware of bedtime fading which helps babies fall asleep at the start of the night,” Dr. Gradisar added.

So to answer the question of it is ok to let babies cry before bedtime? Definitely!

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Shawarma-Spiced Grilled Chicken with Garlic Yogurt

An easy, grilled chicken version of the classic Turkish street food which is usually cooked on a rotating spit. It is perfect served over couscous with yogurt and cucumbers as I did here, or try it with rice pilaf, or on a pita.  Other sides that would work are tomatoes, tahini, olives, feta, or hummus. Harissa would also work great to add some spice!

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