Improve Foot Flexibility: The Exercises To Increase Mobility

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Athletes focus a lot on muscle groups that they use for workout sessions. Most of the time, the feet gets neglected. People never really cared much about stretching their feet.

OxygenMag gives us a preview how to improve foot flexibility using simple tips. Stretching the feet is quite important as tight ankles or feet result in stiff posterior chain which means it cannot adapt to uneven ground and will likely cause injury.

Improve Foot Flexibility and Mobility

As athletes, we spend a lot of time stretching our large muscle groups in preparation for workouts, but we bet each of you a hundred bucks that you’ve never really taken the time to stretch…Read more…

Breaking Muscle gives us these strengthening exercises in order to make your speed, power and balance better. The author talks about how people tend to overlook this essential part of their body. Core muscles, upper body and lower body get the most attention. People only focus on feet if there’s already injury.

If we really look into it, we use these to do almost all activities every day. From standing, walking, and running, we use our lower extremities to perform our daily routines. These serve as the main foundation of the body.

5 Foot Strengthening Exercises To Improve Speed, Power, And Balance

The stronger your feet, the stronger your foundation is for everything. Not to mention, strengthening your feet will help alleviate and prevent pain throughout the rest of your body. If your training goal is to be able to move with better strength, balance, power, and control, then you must train the two things that tie it all together. Read more…

GMB tells us that we can’t execute our day-to-day routine without our lower extremities. A few people only know about the importance of strong and flexible lower extremities. Stable feet, ankles and calves help our movement and balance. These help us execute well without pain or difficulty.

Those who have trouble in their lower limbs tend to have issues on training and regular activity. These can have an overwhelming impact in their lives. In order to stop that, check these tips for a more effective approach in strengthening your lower limbs.

Fix Your Feet – Mobility, Strength, and Flexibility Exercises for Foot and Ankle Health

This article will give you a brief introduction to the basic anatomy and movements in the ankle and foot (just enough for a good familiarity, but not enough for you to perform surgery…). Then, I’ll discuss the primary importance of working on this area, and finally, how to incorporate exercises for these areas into your training routine. Read more…

Check this video from Adarsh Williams: Calf, Lower Leg & Foot Stretching Routine – Active Isolated Stretching

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Experts Tackle The Importance Of Cardiorespiratory Fitness

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CBC Canada tells us that the AMA wants to encourage putting the cardiorespiratory fitness as a vital sign. Medical practitioners are urged to assess and estimate adults’ CRF rates during routine checkups.

This refers to the individual’s ability to do aerobic exercises. A number of medical studies present strong results that indicate this as a stronger indicator of death risks.

Add Cardiorespiratory Fitness As A Vital Sign, Report From American Heart Association Urges

That’s why the American Heart Association turned to Queen’s University kinesiology Prof. Robert Ross and his team of international experts to review the evidence. Read more…

Queensu.ca reports that a new statement from AMA spearheaded by Queen’s University professor Robert Ross gives us results determining CRF as an important factor in cardiovascular health.

It is essential as it gives additional information how to manage patients’ health condition.  Aside from giving individuals an idea about their cardiovascular status, higher levels of CRF are associated with improved cases for particular cancer types, surgical risk, Alzheimer’s disease, depression and Type 2 diabetes.

An Exercise In Good Health

Decades of research have shown that CRF is a stronger predictor of mortality than established risk factors such as cigarette smoking, hypertension, high cholesterol, and type 2 diabetes, and that low levels of CRF are associated with a high risk of cardiovascular disease, and mortality rates attributable to various cancers. Read more…

Science News says that according to Dr. Ross, an estimation of CRF levels in the medical field is not that difficult – it’s just like when you’re measuring someone’s blood pressure.

The benefits of adding CRF for risk classification is that professionals are given the opportunity to improve patient care and encourage lifestyle modifications that can ultimately lower risk.

An Exercise in Good Health

This research aims to establish the foundation to incorporate cardiorespiratory fitness measurements into standard clinical practice. Read more…

Overall fitness is even challenging for most of us. Incorporating this in existing patients can give them a better chance of living a healthier lifestyle and body functions.

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Plaques In The Brain Can Affect The Heart

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New research presents findings that indicate protein fragments that form plaques in the brain of Alzheimer’s patients may stiffen the heart muscle and eventually lead to heart failure.

These fragments are termed as amyloid beta. The study found that the heart tissue test samples indicate that there are increased levels of amyloid beta. These chunks create plaques between neurons and are the major markers.

Alzheimer’s Protein Plaques May Also Cause Cardiovascular Problems

This study will need to be replicated in a larger number of people to gather a better understanding of amyloid beta deposits both del Monte and Bove said. Read more…

Belmarra Health reports that the study involved 22 people with the condition. These individuals were compared to 35 healthy people. Test results depict that those with the disease had thicker walls (left ventricle) and it lowers the ability to expand and take in blood.

The plaques are the ones responsible for this. Dr. Alfred Bove, a cardiologist, clarifies that if the heart muscle has deposits, it tends to get stiffer. It may lose its ability to relax appropriately and can result to failure.

Amyloids Triggering Alzheimer’s Disease Can Also Raise Heart Failure Risk

In other studies, amyloid deposits have been found in other areas of the body including the gut, kidneys, and muscles. Read more…

Breaking News shares that the risk factors are related to heart failure with preserved ejection fraction. This is the condition when ventricles aren’t able to effectively draw blood because it has become too stiff.

Del Monte says that these findings should alert doctors of Alzheimer’s patients especially about the potential risks and cardiovascular problems that might affect those who were diagnosed.

Bove says that it’s not surprising to find beta amyloid in the heart because it appears that this is not isolated to the brain. Different tissues can be affected and where it deposits, there will be an after effect.

Alzheimer’s Brain Plaques May Harm The Heart, Too

Testing revealed that people with Alzheimer’s disease tended to have increased thickness in the wall of their left ventricle, one of the lower chambers . The ventricles had a reduced ability to expand and take in blood before it’s pumped out… Read more…

As of this time, the study will need to be conducted in a larger population to accumulate enough information. This is to understand the deposits found in the major organ.

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Artificial Intelligence Finds Cures: Future Of The Medical Field

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Wired.com shares the story of Riva-Melissa Tez. She was searching for information online that can possibly help her father’s condition. After a stroke episode, he went into a coma. She’s been trying to find therapies that can aid him. She was thinking whether playing music or giving him medicines can boost his chances of recovery.

She thought that doctors are quite occupied saving other people’s lives. They can’t possibly keep track of the numerous papers published for medical research.

Artificial Intelligence and the Cures Buried Online

Her concern is shared by doctors, who wonder what they could be missing in the 2.5 million scientific papers published every year. Popular sites like MedCalc and UptoDate are useful tools for doctors to consult diagnostic criteria and double check on treatment guidelines. Read more…

Long Island Technology reports that doctors share the same sentiment. What are the things that they might be missing from the 2.5 million papers published every year? Because of this overload, technology might pave way for improvement. In this case, it will be in the form of machine learning assistants.

Their proposed tasks involve reading incoming papers, filter information, and highlight important results. The last one is about a quicker way of getting a scientific idea for a certain topic. This one’s helpful for those who don’t know the keywords for the research that they’re trying to look for.

(LITN) Artificial Intelligence: Dig Up Cures Buried Online

In three years, the company plans to make a proactive version that remembers which papers you read last week and gives you new ones based on your project description. Read more..

World News Magazine explains the importance of AI and it’s role in scientific overload. If companies will be successful, we’re looking at brand new technology that can scan recently published material, sort data and emphasize relevant results.

The possibilities are endless but we’re looking at innovative technology that can reshape the medical field. We’re talking about being able to look into the millions of information about major diseases like cancer.

Artificial Intelligence Could Dig Up Cures Buried Online

Artificial intelligence could be a solution to science overload: machine learning assistants to read incoming papers, distill their information, and highlight relevant findings. Read more…

It’s a great idea to be able to find that scientific literature can eventually have a place in a clinical setting. It may be a good thing as it promotes collaboration between hospitals and technologists. There is strong hope that it will enhance the condition in the medical field.   

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A Super Simple Step Toward Better Health

This post is sponsored by CW Hemp™. Find more on our sponsored post policy here. A month ago, I let you in on a new addition to my morning routine — a dropper full of Charlotte’s Web™ Hemp oil with cannabinoids from CW Hemp™.  And I’m happy to report that it’s a healthy habit I’ve been able to maintain with ease … which is not something I can say about many other supplements. I feel great and sharper than ever! As I mentioned then, it’s possible to get the benefits of hemp in more forms than just infused oil — CW Hemp also has …

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What Does Your Sweat Say About You?

Are you bored with your activity tracker? Do you need something new to inspire your exercise? Or have you ever simply wondered what your sweat says about you? We’re in the same boat, and we’re in luck. Researchers at Northwestern University have developed a “soft, flexible microfluidic device” that will stick to your skin and measure your sweat. It can tell you how your body is reacting to your workout. It can also tell you if you need more water or other nutrients or even if something more serious is going on. In the future, it could be a key element in diagnosis of some diseases. …

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Keep Your Nutrition On Track: Follow The Guidelines To A Healthier Body

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Muscle and Strength shares these tips in order for you to be prepared in facing these possible scenarios that can hinder you from achieving your goals. A lot of things and people may contribute to that and you have to know how to steer clear of such situations in order to keep your nutrition on track.

But how do we do this? Are there any practical ways that we can do to avoid these messy cases? Check these guidelines:

The Survivalist Guide to Eating on the Go

Running into situations that put your nutrition goals in jeopardy? Learn common problematic situations and how to prepare to keep your nutrition on track. Read more…

Runners Connect tells us about these five tips that will definitely help us get better in terms of nutrition. The holiday season is already here. This can mean only one thing: families get together, high school or college reunions, friends’ dinner party, and other events.

This also associates with food and endless temptations. However, there should be a game plan to stop overeating. This shouldn’t be in the form of a pact or a bet. It should be a genuine and ultimate decision to maintain your meal plan. 

5 Tips to Get Back on Track With Your Nutrition

We can pledge that we will be good, and sometimes we may be able to hold out, but other times the smell of our fresh cooked weaknesses is just too much and we fall off the bandwagon. Read more…

Express.co.uk reports about these 10 ways to kick start our diet practices. A one size fits all approach isn’t what you need. It says that weight loss strategies should be more personalized to match the person’s needs.

Take this as an example: 60 percent of body variance comes from genes so it’s important to understand your genetic make up in order to get great effects. You can surely turn this around and make it work if you just try to match your techniques with your genes.

From Mindful Metabolism To Cutting Calories: 10 Ways To Get Your Diet Back On Track

A study by Weill Cornell Medical College in the US discovered just 30 minutes less sleep per night than normal can cause weight gain. The more sleep-deprived you are, the less regulated your hormones. You release too much cortisol, which increases your appetite and not enough leptin, which controls fat stores. Read more…  

If you’re someone who wants to really get strict when it comes to nutrition, try tracking your intake. Check Scott Herman Fitness video for more details:

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Breakthrough: Monkey Survives With A Pig’s Heart

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South Korea’s National Institute of Animal Science announced that a macaque lived for 51 days with a pig’s heart. This means that it broke the country’s past record of 43 days. Another important fact: this monkey did not take any immunosuppressant drugs. This is quite baffling because it is normally needed in order to stop the recipient’s immune system from attacking the donor organs.

Pig hearts are similar to humans. These are often viewed by scientists as a good alternative for heart transplants. The thing is, xenotransplantation is quite a tricky subject. The transfer of organs between different species of animals is challenging because each organism’s immune system is built to eliminate alien material.

A Monkey Has Survived For A Record Period Of Time With A Pig’s Heart  

It is therefore necessary to genetically alter organs before inserting them into recipients’ bodies, in order to enable them to resist this immune response. Read more…

Independent UK reports that the possibility of humans using hearts from other animals seem to be a bit closer for the South Korean scientists. The researchers say that the heart was modified to lower the risk of the monkey’s immune system from destroying the organ.

The macaque lasted for 51 days after the procedure. The monkey was also given a cornea from the pig’s eye. The pig was genetically engineered in 2010 to generate excess amounts of membrane protein that greatly reduces organ rejection.

Transplanted Pig’s Heart Survives In Monkey For At Least 51 Days In New Record

Currently transplant patients have to take immune-suppressing drugs to stop their natural defence mechanisms from attacking the foreign body. Read more…

Telegiz informs us that this successful heart transplant from a pig to a monkey gives hope for animal-to-human organ transplantation. Oh Sung-jong, the head of the institute, implies that xenotransplantation can have a great effect globally.

Moreover, they intend to work with a company to facilitate the transplantation of pancreatic islets from pigs to monkeys with the hopes of finding a possible treatment for human diabetes patients. 

Pig to Monkey Heart Transplant Breaks Record

A similar experiment was done on a baboon in which a pig’s heart was able to survive for a long period of more than two years in the baboon’s abdomen. Although the baboon had its own heart in the place beating normally, the success of keeping alive a xenotransplanted heart was an unprecedented one. Read more…

If it will indeed present more successful experiments in the future, animal to human transplantation will most likely have the greatest potential in advancing the development of treatments.

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Smaller Brain Size: Physical Activity Plays A Role

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Dr Weil Blog says that as you age, your brain is going to start shrinking. In order to stop this, your best weapon against it will be physical fitness.

Boston University School of Medicine released a research that found results which imply that poor physical fitness in the middle stages of your life is linked to a smaller size. This results to accelerated brain aging 20 years later. 

Lack Of Exercise May Mean Smaller Brain Size

New research found that poor physical fitness in midlife was linked to smaller brain snize (a sign of accelerated brain aging) 20 years later. Read more…

CNN takes a look at the study population of more than 1,500 people. The average age of these individuals were 40, and they were without any presence of diseases like dementia or heart conditions. They participated in the treadmill tests. Twenty years after this, they took another test with MRI scans.

The study discovered that those who did not do well in the test had smaller brain size 20 years later. Their exercise capacity was measure using the length of time that they can perform on the treadmill.

People Who Exercise At Middle Age Might Have Bigger Brains Later On

Researchers measured heart rate and blood pressure responses to an early stage on the treadmill test, which provides a good picture for a person’s fitness level, according to the study author Nicole Spartano. Read more…

Neuroscience News says that study author Nicole Spartano, PhD, with showed results that imply a direct correlation between poor fitness and volume.

The author explains further that the decrease in the brain volume indicates accelerated brain aging years after. The study does not prove that poor fitness causes the loss in volume. It only depicts the link or association.

‘Couch Potatoes’ May Have Smaller Brains in Later Life

The researchers also analyzed the results when they excluded participants who developed heart disease or started taking beta blockers to control blood pressure or heart problems; this group had 1,094 people. Read more…

Though it doesn’t prove that poor fitness is the reason for the decrease in size, there is a strong link involving the two. That’s why, even if it’s a bit challenging for us, running from time to time might not be a bad idea.

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Aging: Declining Functions After 40

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Massachusetts Eye and Ear researchers discovered that thresholds start doubling every 10 years above the age of 40. This means that it eventually has an impact in our abilities to receive sensory information related to motion balance and spatial orientation.

This study was published in Frontiers in Neurology. It highlights a major decline in these abilities. Senior author Daniel M. Merfeld, Ph.D. says that the vestibular decline was apparently present beyond the age of 40. He is the Director of the Jenks Vestibular Physiology at Mass. Eye and Ear and a Professor of Otolaryngology at Harvard Medical School.

Function Declines Starting At Age 40

More than half of the population will see a doctor at some point in their lives with symptoms related to the vestibular system (e.g., dizziness, vertigo, imbalance and blurred vision). The vestibular system, made up of tiny canals in the inner ear, is responsible for receiving information about motion, balance and spatial orientation. Read more…

Science Daily says that the study conducted tests to 105 healthy people from 18-80 years of age. Their thresholds were measured in accordance to the goal of establishing if sex or age affected the system.

They found no difference between the male and female subjects. However, results pointed out that it increased above the age of 40 for all motions examined.

Function Declines Beyond 40

The researchers also found that these increasing thresholds strongly correlated with failure to complete a standardized test for balance. This correlation shows that fall risk is substantially impacted by vestibular function. Read more…

NewsWise reports that the correlation between the thresholds and balance also imply that there are better methods to screen for functions and ways to improve therapy that can help with the thresholds.

Dr. Merfeld states that they’ve been aware that individuals with vestibular disorders have disturbed balance. In order to help patients, it’s possible to come up with balance aids or exercises to enhance their balance and function.

Function Declines Starting At Age 40

The correlation between vestibular thresholds and balance also suggests that there may be better ways to screen vestibular function and ways to develop therapies that may improve their thresholds. Read more…

The findings of the study help the medical field identify the effects of declining functions to older adults. It suggests that a form of therapy or aid can still developed in the future.

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Hal Higdon’s 5 Key Elements of Efficient Running Form

When I first set out to run a 5K, then a 10K, a half marathon and then a marathon, there was one person I went to for training plans and advice: Mr. Hal Higdon. And when it comes to running, Hal is the man. He’s contributed to Runner’s World for longer than any other writer and is the author of more than 36 books. He has run 111 marathons with a personal best time of 2:21:55 (um, whoa). He ran in the Olympic Trials eight times and won four World Masters Championships. Higdon has also served as training consultant for the …

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Poached Cod in Tomato Sauce

Looking to get more fish in your family’s belly but freaked out about how to cook it properly? Well, I’ve got a fool-proof and tasty recipe for you. Even picky little Ollie is full of praise for this quick dish (“it tastes like lasagna fish!”) and scarfs it down without (an excessive number of) complaints. 

This dish is a on constant rotation in our house because it utilizes a few ingredients I already have stocked in my kitchen: defrosted fish fillets from my freezer and store-bought Paleo-friendly sauces in my fridge or pantry. (Of course, the dish will only taste as good as your sauce, so pick a delicious one with high-quality ingredients.) Plus, I only dirty one pot, and the fish is ready in just 15 minutes. Especially for those of you who feel like you cooked and ate too much over the holidays, this simple, healthy weeknight dish will get you back on the straight and narrow.

As a matter of fact, it’s so simple that I’m a little sheepish about posting a step-by-step recipe. I used store-bought sauce, and my only flourish was to add a sprinkle of fresh herbs at the end, so this is barely a recipe at all. In fact, when I texted my pal Diana Rodgers about posting this recipe on my blog, her reply was this: “LOL. Put fish in Rao’s sauce and turn stove on? I’m on to you. #faker.”

Guilty as charged. I’ve always been about finding and sharing shortcuts to deliciousness, so call me a faker if you want, but I like to think of myself as a lazy genius. (I’m modest, too.)

Here’s how to make this fab fish recipe…

Serves 4

Ingredients

• 4 (6-ounce) skinless and boneless cod fillets (I buy frozen cod fillets with the Marine Stewardship Council label)
  
• Kosher salt
  
• 2 cups Paleo-friendly marinara sauce or salsa
  
• Freshly ground black pepper
  
• ¼ cup chopped fresh herbs (e.g. chives, Italian parsley, basil, or cilantro)
  

Equipment

• 10-inch skillet with lid
  
• Fish spatula
  
• Cutting board
  
• Chef’s knife
  
• Meat thermometer (optional)
  

Method

If you’re using frozen fillets, thaw the fish overnight in the refrigerator. Don’t be frustrated if the fillets aren’t completely thawed by dinnertime; simply place the cod packets in a bowl and run cool water on them. Let the fillets sit in the water for 10-15 minutes, and they should be ready to go.

(Obviously, you can skip the step above if you’re using fresh cod.) 

Blot the fish with paper towels…

…and sprinkle both sides with salt.

Grab a skillet with a lid, and pour in about two cups of marinara sauce or salsa. The skillet should be large enough to fit the fillets snugly in a single layer. If you’re poaching four fillets, a 10-inch skillet works great. 

Crank the heat up to high to bring the sauce to a boil.

When the sauce is bubbling…

…carefully slip in the seasoned fillets.

Lower the heat to about medium-low—enough to maintain a simmer.

Then, cover the pan and cook for 5 to 8 minutes or until the fish is opaque and cooked to your preferred doneness. Once the thickest part of the fish reaches 130°-140°F on an instant-read thermometer, I take the pan off the heat. (I know the FDA says 145°F is the safe temperature for cooked fish, but for my tastes, that’s overdone. Instead, I refer to this chart for fish cooking times.)

Top the fish with freshly cracked black pepper and a shower of fresh herbs.

I like to garnish the cod with Italian parsley, basil, and chives when I poach in marinara sauce, and cilantro and green onions when I poach in salsa. I’m flexible like that.

Serve the saucy fish with a giant green salad, a big platter of roasted vegetables, or cauliflower rice. How easy was that?

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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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Slow Cooker Moroccan Chicken & Olive Tagine

Chicken, prunes, olives, carrots, onions, garlic and ginger are slow-cooked with Moroccan spices to create a flavorful and fragrant dish that you’ll want to make again and again. Serve it over whole-wheat couscous (or cauliflower rice for a low-carb option) with lemon wedges, fresh cilantro, or some chopped pistachios or almonds for a complete meal.

(more…)

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Are You Working Out Enough To Lose Weight?

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My Fitness Pal shares that with all the activities we have, it’s amazing to know that we still find time to be with our families, do our work, events, exercise and sleep. We might not be able to find time for sessions at the gym but we can still squeeze in some work in our tight schedules.

Alissa Rumsey, a registered dietitian and certified strength and conditioning specialist, suggests that you can work out at least three days a week. Just make sure to incorporate some cardio work for one day, and then two full-body strength training days.

Are 3 Workouts a Week Enough for Weight-Loss Results?

While you might not reach Olympic-levels of fitness this way, it is the most efficient — and more importantly, the most effective — way to reach your weight-loss goals Read more…

There are a lot of things that influence weight loss. To be more particular, your age, weight, activity level, genes and food to consider. Understanding these things will let you know how much exercise you need to perform to see definite results.

It’s understandable that calorie intake is a big factor for losing weight. When you use more calories than you are eating, your body makes use of the fat storage in your body. This makes your weight decrease. But that’s not the only thing to focus on.

How Much Weight Will I Lose Working Out 3 Days a Week?

A healthy adult who can only workout three times a week should engage in at least 20 minutes of vigorous aerobic exercise and some strength-training twice each week. This is a minimum amount of exercise needed to maintain your current health level. To increase weight loss, increase the amount of time you spend doing cardiovascular exercise. Read more…

Popsugar gives us some insights about effective workout durations. If you want to lose weight or just maintaining your figure, you need to check these guidelines in order to help you out with your routine.

Diet is a good way to start a healthy lifestyle. Physical activity plays a part in this too. If you’ve determined your workout goal already, check the details below how much time you should be spending on moderate or vigorous workouts every week.

How Much Should You Be Exercising Each Week?

If you want to …

Lose weight: Creating a calorie deficit that results in weight loss is hard work. Most recommendations say that to lose weight, you must exercise for at least an hour a day, five times a week. The type of exercise matters, too. The FDA says that the best way to exercise for weight loss is the kind that gets your heartbeat up, so light-intensity exercise — like walking or doing some household chores — won’t contribute very much. Read more…

Check this intense workout that can burn 300 calories in just 30 minutes:

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Freakin’ Epic 2016 Holiday Gift Guide for Fit Peeps

We might as well have named this holiday gift guide “awesome healthy sh*t for everyone on your list.” Because truly, that’s what it is. It’s filled with stuff any already fit or aspiring-to-be-fit person would be thrilled to get — including probably you (and us). So, whether you are clueless as to what to get someone or don’t know what to tell your own parents or loved ones to get you, read on our dear friends. And for ease of finding exactly the perfect gift, this year we’ve even divided all of our bitchin’ holiday gift ideas into specific areas, so …

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Podcast Episode 12: Bev Cooks Talks Food, Wine, Parenting and Music

You know who’s hilarious? Bev “Bev Cooks” Weidner. And if her comedic ramblings on her blog and Instagram weren’t enough to prove it, check her out on Snapchat (p.s. You’re welcome.). We’ve been stalking, er, we mean, following this food-loving music-playing, wine-drinking mom of twins for years now and we are so psyched that we got to interview her for this episode of our podcast! Here are a few quotables (and, guys, they just scratch the surface): Podcast Episode 12 Highlights With Bev Cooks How Bev went from the road life as an indie musician to becoming a domestic blogging diva The …

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Skinnytaste Dinner Plan (Week 52)

Skinnytaste Dinner Plan (Week 52). I hope every enjoyed their Thanksgiving and spent time with their friends and family! Can you believe Christmas is only 30 days or so away?!? This year has flown by!

Skinnytaste Dinner Plan (Week 52)

Monday: Spinach Lasagna Rolls with salad
Tuesday: Crock Pot Chicken Taco Chili
Wednesday: Leftovers
Thursday: Thai Basil Chicken with rice
Friday: Spicy California Shrimp Stacks
Saturday: Dinner Out
Sunday: Sicilian Rice Ball Casserole

(more…)

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Your Easy Guide How To Do Lunges

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These belong to basic moves that you can do everywhere. It doesn’t even matter when: you can conveniently perform these as part of your routine. It’s pretty easy to execute and there are variations so you’ll never get bored of them.

Lunges let you pump up your heart heart and target your muscle groups all at the same time. That includes your glutes, hamstrings, quads, calves and abs. Check this guideline to make sure that you’re doing it right. You want to avoid any possibility of getting injured while exercising and this is your best bet:

The Quick Guide to Lunges

It’s important to do lunges properly, as bad form can result in you not getting the full benefit of the exercise, or may even cause injury. There are several variations to the squat, but here are 6 tips to ensure proper form when executing basic squats. Read more…

Shape.com says that this exercise needs to be performed the right way. Though this is pretty convenient for most, make sure that your execution is correct or you’ll be doing more harm than good.

This is an essential exercise for people who want to shape their legs and backside. If you’re planning of including this exercise in your routine, it’s good to be aware of these tips before you start!

Know Your Basics: How to Do a Lunge

The basics: It’s important to do lunges properly so you don’t put unwanted strain on your joints. Here’s how to perfect your form Read more…

Greatist.com tells us effective ways in performing the perfect lunge. The position is somehow similar to tying your shoe or proposing on a bended knee. If you’ve done either of these, then you know your stuff.

This is a single-leg body weight exercise that focuses on your core, hips, glutes, quads and hamstrings. It’s helpful in developing lower-body strength and endurance. What’s even greater is that it is good in correcting muscle imbalances.

How to Do the Perfect Forward Lunge

They’re also a great beginner move. Why? Because you pretty much do them daily (they mimic our walking pattern). Master the move by following the steps below from personal trainer Greg Nieratka. Read more…

Health Magazine demonstrates the perfect form here:

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Research Shows Diet Drinks Prevent Weight Loss

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Daily Mail UK reports that diet sodas or any other drink actively stop weight-loss because of chemical content that has particular effects on an individual’s metabolism. These beverages contain aspartame, which is an artificial sweetener.

This releases phenylalanine which disrupts the function of an enzyme that facilitates a good metabolism. As a result, it eventually prevents weight loss and causes weight gain.

Diet Drinks Actively Prevent Weight-Loss Due To Chemicals That Disrupt Metabolism, Study Finds

Low-calorie versions of sugary drinks attract millions of people looking to shed a few pounds. But according to research by Massachusetts General Hospital, all those good intentions are derailed by the sweetener aspartame, which disrupts metabolism. Read more…

The Telegraph informs us that a lot of people choose low-calorie, low sugar options when they want to shed some pounds. The new study discovered that these can make it difficult for weight-conscious people to lose weight.

Aspartame is the main sweetener in these preferences and the scientists at Massachusetts General Hospital soon found that this causes weight gain. The mice who drank water with aspartame gained more weight than those who only received plain water.

Diet Drinks May Be Preventing You From Losing Weight

Among the groups fed a normal diet there was little difference in weight at the end of the study period. However, those on a high-fat diet given aspartame were shown to gain more weight than those receiving plain water. Read more…

Ireland AM explains what happened in the experiment. The research team monitored four groups of mice within the 18-week period. Two groups followed a normal diet. One group received plain water and the other got water with aspartame. The other two groups were introduced to high-fat diets under the same set up.

The last two groups under the high fat diets showed actual results. Weight gain was evident for the mice that got the aspartame water as well as increase in blood sugar and levels of inflammation.    

Diet Drinks May Prevent Weight Loss

Experts at Massachusetts General Hospital found aspartame is made up of an amino acid called phenylalanine, which disrupts an enzyme that is key to fending off metabolic disorders. Read more…

It just goes to show that it pays to be mindful of what we put in our bodies. Though these were performed on mice, it may be good to just limit the intake of these kinds of beverages for the meantime. A little moderation won’t hurt.

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Study Shows Benefits Of Predatory Bacteria

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The bacterium that BBC talked about is apparently a possible solution against superbugs. The UK researchers conducted an experiment with Bdellovibrio bacteriovorus. It is a bacterium that infiltrates other bacteria. It devours the insides of the hosts and eventually swells in size.

This can possibly be used to clear a deadly infection. Due to the different bacteria strains that emerge each year, there is growing fear of an antibiotic apocalypse. This is because of the bacteria resisting the existing drugs that we have. This made the scientists try other methods.

Predatory Bacteria Can Wipe Out Superbugs, Says Study

Shigella bacteria make 160 million people ill each year, and more than a million die, largely through contaminated food. Tests in a laboratory dish showed the predatory bacteria caused the population of superbug Shigella to collapse 4,000-fold. Read more…

The series of conducted experiments show that a dose of Bdellovibrio bacteriovorus can be quite helpful in fending off superbugs. The findings also show that there were no side effects in the process. 

Dr Serge Mostowy, from Imperial College London, states that it is a creative approach and what’s remarkable about this is the inability of the host to resist. This can lead to numerous discoveries for antibiotics that can be used for both animals and humans.

Superbug Breakthrough: New Predatory Bacteria ‘Could Fight Lethal Infections’

Further tests in fish larvae showed a deadly dose of the superbug led to only 25per cent surviving for three days. But when the fish larvae were also “infected” with the predator, survival soared to 60 per cent. Read more…

New Atlas discusses the events that happened during one of the experiments. The team introduced the Shigella strain to zebra fish larvae, and then followed with Bdellovibrio.

The Shigella strain went down for the fish that had the Bdellovibrio shot. The zebra fish were chosen for the experiment because of their skin. It’s translucent so it’s easier for scientists to observe what’s going on inside.

Predatory Bacteria Help Fight Antibiotic-Resistant Bugs In The Body

Bdellovibrio even managed to fight the infection in zebrafish that had had their immune systems compromised and as a result had no white blood cells. That said, it was more successful in otherwise healthy subjects, which supports the idea that the bacteria cooperates with the host’s immune system. Read more…

Once the form of treatment gets finalized, this is going to present a lot of possibilities. It’s going to be a great technology in antibiotics and it will surely benefit humankind.

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Changes In The Diet: Findings Show Microbes Affect Host’s Body

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Medical Express reports that scientists have theorized about the effect of microbes to the bodies. However, there has been no clear insight as to how it affects the host. The new research about mice shows that the organisms actually interact with the host by sending metabolites.

These act on histones that eventually influence gene transcription. The findings of the research were released on November 23, 2016 in Molecular Cell.

Changes In The Diet Affect Epigenetics Via The Microbiota

In the study, the researchers first compared germ-free mice with those that have active gut microbes and discovered that gut microbiota alter the host’s epigenome in several tissues. Read more…

The Scientist tells us how the diet actually affects the host. The researchers began deciphering the language of the microbiome. They wanted to establish how these organisms communicate with each other.

After eating, all the organisms in our body interact. The numerous bacteria, viruses, and fungi produce metabolites that let our organs prepare for the incoming nutrients. The microbes actually send messages to the digestive tissues and the findings tell us that three short-chain fatty acids acetate, propionate, and butyrate act on histones that impact gene transcription.

How Diet Influences Host-Microbiome Communication in Mice

Gut microbes produce a wide variety of metabolites, from bile acids to vitamins. Through fermentative reactions, gut microbes can also metabolize complex carbohydrates to form short-chain fatty acids, such as butyrate, which has been implicated in cardiovascular disease and diabetes. Read more…

Science Daily gives us an overview about the study. The experiment involved comparing two groups of mice. One group came from a germ free environment and the other was raised under typical lab conditions.

The researchers were able to identify the essential role of the organisms in our guts. They act as the mediator of host gene expression. They do this through epigenome, the chemical information that is responsible for regulating active cells in genes.

Gut’s Microbial Community Shown To Influence Host Gene Expression

Consisting of trillions of organisms — bacteria, fungi and viruses — the microbiome is essential for host health, providing important services ranging from nutrient processing to immune system development and maintenance. Read more…

Knowing the mechanisms that surround this activity, it gives us awareness about the right kind of diet that favours this good interaction. In other words, this simplifies everything. It enables us to live a healthier life.

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I Want My Butt Back!

Joni Mitchell pegged it when she wrote, “you don’t know what you got ‘til it’s gone.” Take for example the butt, yep, your backside. Do you complain that it’s too big, too long or too flabby? Do you curse those little ripples of cellulite and dutifully perform squats hoping to transform its shape? Or maybe you actually like your glutes, and by all accounts you most definitely should; without them you’d be roaming around on all fours. But beyond its anatomical purpose, our butt deserves our love and respect. In fact, each and every day you should be singing its …

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Your Quick Guide To The Paleo Diet

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Is this diet good or bad? People are going crazy about this new kind of diet. The ones practicing this one do not eat dairy, legumes, grains, and processed junk foods. The concept is to remove the kind of foods that cave men didn’t eat. This promises enhanced energy, weight loss, and great skin.

However, the effects of this may not be the same for everyone. That’s why it’s good to take a look at some guidelines first before plunging yourself into this regimen.

Paleo Diet: Good Or Bad?

Quality Nutrients. The diet really stresses eating food full of nutrients. It emphasizes vegetables and fruits so that you are getting plenty of fiber and healthy carbs. Also, it emphasizes consuming the highest quality proteins you can find which research shows is healthier for you. Read more…

The lifestyle might be tricky for some since the environment that we are exposed to is quite different from the one that our ancestors lived in. We have office jobs that contribute to a sedentary lifestyle. We have fast food chains that feed us at any time of the day. This eventually leads to chronic diseases.

It aims to recreate our ancestors’ eating habits in order to stop the modern world from taking over our bodies. This might present a great change and it seems like a good idea. However, the problem is with the availability of the food that our ancestors ate during their time.

Is Paleo Bad For Your Body?

Adherants of the latest fad diet say it can ward off a host of modern diseases—but think twice about buying that next paleo product. Read more…

According to Health.com, this is hugely popular as you simply need to ask yourself this question when choosing foods: “What did a caveman eat?”  You’re thinking about the basic kind of food right? Well, it’s a little more complicated than that.

The article talks about the lifestyle and the benefits. This has its own pros and cons and we’re going to help you decide whether this one’s for you or not.

Everything You Need to Know About the Paleo Diet

He says the diet lessens the body’s glycemic load, has a healthy ratio of saturated-to-unsaturated fatty acids, increases vitamin and nutrient consumption, and contains an optimal balance of protein, fat, and carbohydrates. Read more…

Take a look at this video from Live Lean TV It talks about a quick overview of the Paleo diet:

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Unbelievable Health Care Wait Times At Canada

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Would you believe that the health care wait times at Canada hit its highest? It appears that the maximum wait is at 20 weeks, according to a recent report.

CTVNews report that based on the data collected by the Fraser Institute, it found that the average wait for necessary medical attention is 20 weeks. This is for  treatment and procedures for the year 2016. It seems like this is the longest recorded wait time since they first monitored this.

This is more than twice the instances reported in 1993. It covered the times that patients had to wait from the time that they got a referral from a doctor to the consultation with a specialist.

Healthcare Wait Times Hit 20 Weeks In 2016: Report

The association reiterated its call for governments to prioritize seniors care in the upcoming Health Accord, which it said would “go a long way in resolving unnecessary wait times for Canadian patients. Read more…

The referrals from a general practitioner to a specialist reached 9.4 weeks this year. Last year, it was 9.8 to 10.6 weeks.

Health Minister Jane Philpott isn’t quite convinced with the report. She says that it was conducted by a group that’s against the Canada Health Act. That may have influenced their methods in conducting the survey which can be deemed as questionable.

Healthcare Wait Times In Canada Soar: Report

Health Minister Jane Philpott, though, panned the report and slammed the Fraser Institute.“It’s a survey that was done by an organization that’s on the record as being opposed to the Canada Health Act, so I think that very much influences their methodology – which is questionable,” she said. Although Philpott added that she is concerned about Canada dropping in international surveys on quality indicators. Read more…

The study analyzed the data across 12 medical specialties. Ontario was recorded to have the shortest time to wait. New Brunswick has the longest one. British Columbia is up at 25.2 weeks. 

The data for neurosurgery shows that it’s the longest to be given treatment at 46.9 weeks and shortest for oncology at only 3.7 weeks.

Canada’s Health-Care Wait Times Hit 20 Weeks In 2016—Longest Ever Recorded

It’s estimated that Canadians are currently waiting for nearly one million medically necessary procedures. Crucially, physicians report that their patients are waiting more than three weeks longer for treatment (after seeing a specialist) than what they consider to be clinically reasonable. Read more…

There should be measures to ensure the validity of the report and to also secure that Canadians are indeed receiving treatment at the right and most appropriate time. Wellness is of utmost importance; time is the essence.

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