Need Speed? A 5-Gear System to Become a Faster Runner

Regardless of background or genetics, this program produces incredible results for any athlete who wants to get faster.

Speed thrills. Watching an athlete chase down an opponent, or dash away from someone chasing them, is an iconic and exhilarating element of sport around the world. An athlete with acceleration to burn will always raise eyebrows amongst coaches and scouts, and there’s no athlete who doesn’t want to get faster for his or her sport.


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Powerlifting For Women, Why Not?

Gone are the days when powerlifting is reserved only for men and men alone, as women nowadays have come to embrace powerlifting as not just a way to gain super strength, but also help promote lean mass and firm muscles.

Many people may not be aware about the stresses and pressures that puts a  powerlifter to the test. When we say ‘power’ it means really that, strength and determination. The demands are intense and the not many can excel at it.

Women, on the other hand, can benefit a lot from powerlifting. A lot of women doing it said it helps boost their confidence, gives them a sense of purpose and helps give them build strength of character as well.

It is more than just mental conditioning, rather it is a psychological behavior that lets them feel they are in control with their being that helps improve their self-esteem and is a good exercise to help them stay fit.

A lot of women also believe that they find it to be challenging, most especially when they feel they need to do more from that each weight level they are working on. It helps boost their sense of accomplishment every time they hurdle a challenge for every weight level.

Today’s powerlifting community promotes a very supportive environment for powerlifters, including women, where they find a mechanism where they could get help, updates and information.

Women today are more independent and are immersing themselves on ways to stay fit and healthy like men and powerlifting allows them to challenge their capabilities on strength and endurance.

It also keeps them heart and bone healthy, since powerlifting enhances the body’s absorption of nutrients that are essential for the body, especially the heart and bones.

Powerlifitng has also been proven effective in weight loss and is a good workout for women, who have the less capacity for weight loss than men. It has something to do with their metabolism that makes them lose weight longer and more difficult than men.

Powerlifting also allows women to feel the sense of competition, as many powerlifting events and contests now include women. This allows them to prove their competitive edge with the rest of the women competitors.

The post Powerlifting For Women, Why Not? appeared first on NUTRITION CLUB CANADA.

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Science May Soon Unlock The Tool Against Obesity

The quest to promote better health is now more prominent with findings that the battle to fight the bulge may go deep into the cellular level as the microbiome linked to a healthier body may be the key to finding out ways to further improve methods to fight obesity.

This was recently revealed after published in the journal Science, may have succeeded in breaking through the mystery of the human microbiome and how it plays a role in health and could someday hold the promise of curbing the global problem of obesity.

The researchers conducted the tests by drawing out bacteria from the intestinal tract of almost 4000 combined participants from across the Netherlands and Belgium, leading to evidence that lifestyle habits and diet significantly affect bacterial development and growth, thus, have its profound impact on health.

Stool samples were gathered from the participants through a uniform process of home-sampling and freezing which were then analyzed in order to determine how intestinal microbes interact with human health and general behaviour.

Although the researchers pointed out that up until this point they are still unable to provide a specific definition of a healthy microbiome, however, the studies indeed confirmed the hypothesis that the presence of a diverse microbiome population is somewhat correlated with improved health.

One of the findings also showed that there is a link, albeit small, of a less diverse microbiome population and a high body mass index (BMI), which measures if a person is overweight or not.

Also, the study found a positive link of a diverse microbiome and a diet high in vegetables and fruits.

Some medical experts, however, believe that additional tests needs to be conducted to validate these findings, as they pointed out that the results of these studies just scratched the surface of studies into the microbiome.

They pointed out that it still was not able to determine the link between microbiome density among persons and there is still no definite value that could serve as baseline data to support the findings.

In the United States, more than two thirds of adults are considered overweight, while 35.7 percent are categorized as obese, which means that a total of 3 in every 4 men are on the level of obese and overweight.

The post Science May Soon Unlock The Tool Against Obesity appeared first on NUTRITION CLUB CANADA.

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Does Your Child Develop Early Through Proper Attention?

You may be able to tell if your husband or wife is not carefully paying attention when taking turns watching over the baby, as there is a way that this can be found out, according to studies.

If you are taking your turn watching over your baby, then better pay full attention and make every effort to set aside your smartphone, gadget or your favourite game show, after studies revealed that getting distracted or doing something else during playtime with your kids would rub off your impatient behavior on them and cause them to lose focus and shorten their attention spans.

This, after a recent study by a group of psychologists from Indiana University was published in the journal Current Biology, where the researchers were able to determine a direct link between how long a caregiver focuses on an object and how long a baby stays focused on the same object.

Study author Chen Yu said that a child’s ability to sustain attention becomes a strong indicator for future success in their cognitive development milestones, problem solving and language acquisition.

Yu, a professor of the Department of Psychological and Brain Sciences of the Bloomington College of Arts and Sciences of Indiana University,  pointed out that caregivers who appear distracted or whose eyes wander most of the time during playtime with their children appeared to have negative impacts on an infant’s attention span while in the early years of physical and mental development.

The study’s co-author Linda Smith, a Distinguished Professor and Chancellor’s Professor of Psychological and Brain Sciences, pointed out that it has been a long believed hypothesis that attention is a property of individual development and that their study showed that attention is in fact affected by social interaction.

“It really appears to be an activity performed by two social partners where it showed one’s attention significantly influence another’s,” Smith said.

The test was conducted by mounting cameras on the heads of both caregivers and infants in the study where it provided a view on children and parents playing together in a carefully designed environment that resembled a play area.

As both children and parents played with physical toys, the eye –tracking software integrated in the camera showed and simulated several scenarios where the parent leads the play, then the babies guided to play and the children being allowed to ‘lead’ the play.

The children that were able to focus intently and lengthily on their parents were those given the role to lead the play, where they developed a more intimate attention with both parties.

The researchers also added that this could help develop more scientific approaches to developing young minds for growth and progress.

The post Does Your Child Develop Early Through Proper Attention? appeared first on NUTRITION CLUB CANADA.

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Is It Safe To Say That Oats Are Gluten Free?

Many people rely on oats or oatmeal to provide them with a better and healthier alternative to cereals for breakfast, but does it really stand on its claim to fame as a gluten-free substitute?

Nutritionists and dietitians believe that the oats in itself is naturally gluten-free, however, it is the combination of other grains that make up ‘health food’ formulations where it gets its gluten.

But to shed light on what gluten is and what it can do for the body, gluten is a group of proteins that is found in grains such as rye, wheat and barley, which gives breads and pastries their flexibility when formed into a dough and gives it its chewy texture.

However, studies have shown that it is considered as one of the few harmful proteins that could be damaging to the body and is a culprit behind celiac disease. Gluten contains a unique amino acid structure that makes it difficult for the enzymes in the digestive tract to break down.

The effects of gluten is more pronounced in people with celiac disease where it is responsible for triggering an autoimmune response to the protein, with symptoms ranging from  severe stomach pain, excessive bruising/bleeding, diarrhea, bloating, anemia, fatigue and flatulence, among others. Failure to seek medical attention for celiac disease could be deadly.

Studies have shown that oats in its pure form is gluten-free and people with celiac disease or wheat allergy have consumed 50 to 100 grams of oats without any negative effects.

Another study also reported findings where no adverse effects were seen among 106 celiac patients for eight years when they were provided with a daily diet of oats.

The only time when oats are believed to contain gluten is when it is harvested along with other grain crops like wheat and barley that are rich in gluten and gets mixed with oats.

Gluten contamination on oats can be as simple as a few grains of wheat or barley getting mixed up with oats or when they are processed together in a milling facility, which is often the result of people with celiac disease wondering how they experienced symptoms when eating oats.

Researchers pointed out that people with celiac disease are highly sensitive to gluten since a minute 20 parts per million is enough to cause a negative reaction.

The post Is It Safe To Say That Oats Are Gluten Free? appeared first on NUTRITION CLUB CANADA.

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Friday FAQs: Coconut oil chocolate, food processors, sub for oats, vegan yogurt, and more!


Welcome to week three of Friday FAQs, a new series on Oh She Glows featuring your questions about OSG recipes, substitution ideas, cooking methods, ingredients, and kitchen tools! I hope you’ve been enjoying the series as much as I have so far. It’s been especially awesome to see you guys reaching out to help each other by offering up your own kitchen wisdom! Feel free to chime in at any point if you feel like you can offer some input to any of the questions. I’d love this series to be as collaborative as possible!

You can read the previous Friday FAQs here:


As always, feel free to send your questions my way via social media or the blog, and I’ll select some to feature in the coming weeks!

Q1:  Quick question—what was your recipe again for the coconut oil chocolate you made a few days ago and posted on your Snapchat? Seem to have lost the screenshot I took and my mold just arrived so I’m dying to try it out!

A: Hi Aguarin, I can definitely help you out. No one should have to go without this chocolate! If memory serves me correctly, my small batch recipe is: 3 tablespoons coconut oil (melted), 3 tablespoons unsweetened cocoa powder, 1 1/2 tablespoons pure maple syrup, and a pinch of pink salt to enhance the flavours. Whisk it all together and then chill it until it hardens. This recipe makes enough for one of these chocolate bar molds.

Q2: Hi Angela, What kind of food processor do you use? I’m in the market for a new one!

A: Hi James, I currently use this Cuisinart Food Processor, and I quite like it. I appreciate that it’s simpler than my previous model (which had multiple-sized bowls) and it works well for making nut butter, coconut butter, hummus, etc. It’s brushed stainless steel that comes in a white, black, or red accent colour.

Q3: What can I substitute for the oats in your Banana Bread Muffin Tops?

A: Hi Georgina, Oh that’s a tough one! Since the oats make up such a large proportion of this recipe I really don’t know a direct substitute offhand. My guess would be to try a mixture of quinoa flakes, ground almonds, and a different flour, but it would be an experiment for sure! I’ll have to keep your request in mind for a future recipe spin-off. If you try anything out, please leave a comment and let us know how it went. (And if any other readers have tried anything that worked out well, please leave a comment and let us know!)

Q4: Where do you buy your nutritional yeast, Angela?

A: I buy nutritional yeast at Organic Garage, Whole Foods, and Fortinos/Loblaws. Be sure to check the natural foods/gluten-free section of your grocery store (if they have one) as it’s often hiding around there. You can also find it online.

Q5: What kind of bread are you using that’s vegan?

A: Hey Kim, My current fave bread is by Thornbury Bakery in Ontario (Original Chia kind). It’s vegan, gluten-free, and absolutely amazing as a base for avocado toast! I store a loaf in the freezer so I always have some on hand.

Q6: Samantha writes, I’m slowly transitioning to a plant-based diet, but the one thing I can’t seem to let go of is my Greek yogurt. I’m wondering what your favourite vegan yogurt is?

A: Hey Samantha, Great question! To be honest, I don’t buy store-bought vegan yogurt very often. I do think the So Delicious Cultured Coconut Milk variety is decent though, and they have a new Greek style yogurt which I haven’t had a chance to try out yet! When I really have a yogurt craving, I love to whip up a batch of my Super Thick Coconut Yogurt. It’s such a luxurious treat and satisfies my craving every time! You can’t beat that it’s just a few ingredients either.

Comments of the week:

Nonny writes, Super app & cookbook—btw, I’m literally “cooking this cookbook”! Ever see the movie “Julie & Julia”? Well, the idea of cooking a cookbook sounded fun—but, “what cookbook”? For me, the OSG’s cookbook is the one! I’ve made about 50 recipes now w/@ a 95% “love it” rating! The app has been a distraction —haha —more great recipes orchestrated beautifully & couldn’t be more user friendly! Thanks Angela 🙂

I’m so flattered, Nonny! What an awesome project. It’s wonderful to hear you’ve been enjoying all the recipes, and now the app. Thanks for letting me know. Your comment really made my day!

Lindsay writes, This Glowing Spiced Lentil Soup was fantastic. My toddler was NOT happy when I set her bowl in front of her, she hasn’t been a fan of soup for a while now. I made jasmine rice to go with it, so once it was all mixed together she tried it and said ‘mom why didn’t you tell me this was going to be good?’ She not only finished her first bowl but had seconds. Great recipe!

Hi Lindsay, that is too cute! You never quite know what a toddler will do, right? I’m so glad this soup helped change her mind. Adriana is a big fan of it too (well, the amount she does get into her mouth, that is). I love your idea of mixing jasmine rice into it; I’ll have to try that soon. I’ve been all about rice lately!

Have a lovely weekend, everyone! See you next week. Until then, you can catch me on Snapchat (my username is Angelaliddon). Also, a quick heads up that our next newsletter will go out on Tuesday!

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Ready for Rugby: Exercises for Injury Prevention

These movements won’t get you more Instagram followers, but they will keep you fit until the final whistle of the season.

The rugby season is nearly over. If you’ve been lucky enough to remain injury free so far, I’d wager you’re being held together by physio tape and painkillers. My hat goes off to you if you are still going strong. It’s a rare thing at this time of the year for rugby players.


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