5 Exercises for Fully Defined Ab Muscles

You’ll need to do more than sit-ups for the ab definition you’re looking for.

We are bombarded with magazine ads, infomercials, and Instagram pictures of fit looking people with shiny, rippling washboard abs. Most media hype would have you believe that in order to obtain that illustrious six-pack, endless sit ups are the answer. In reality, regardless if you are a guy, girl, or a new mother looking to tighten her tummy, doing endless sit-ups is not the way to get fully defined abdominal muscles.

 

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from Blogger http://corneliussteinbeck.blogspot.com/2016/07/5-exercises-for-fully-defined-ab-muscles.html

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3 of the Best: This Week’s Top Articles, Vol. 41

These pieces have caught your attention throughout the week. So here they are in one place for you to consume, digest, and enjoy.

Welcome to our weekend roundup, Three of the Best! Every Saturday, we’ll post up Breaking Muscle’s top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.

 

female overhead squat

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from Blogger http://corneliussteinbeck.blogspot.com/2016/07/3-of-best-this-weeks-top-articles-vol-41.html

Friday FAQs: Potluck options, Raw Chocolate Brownie swaps, fun lunch ideas, and more!

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It’s hard to believe we’re on the cusp of another long weekend here in Canada! Is it really August 1st on Monday!? We’re looking forward to celebrating our friends’ wedding tomorrow, and getting together with some neighbours and their kiddos for a pool day on Sunday. Oh, and a 3-day reprieve from all this renovation noise, hah. Should be a good one! I hope you enjoy yours, too. 

Q1. Hi Angela, I’ve got a potluck SOS! On the August long weekend we have a big horseshoes competition at my cottage, and this year I’m stumped for what to bring to the dinner afterward. It’s my first year going as a vegan, and I want to bring something I can eat but that everyone else will enjoy, too. Do you have any ideas? I thought about your Crowd-Pleasing Vegan Caesar Salad, but then I remembered at least three different people always bring Caesar salads!!

A. Hey Cassie, Sounds like you have a fun weekend in store! For a hearty entrée-type dish, my Crowd-Pleasing Tex-Mex Casserole (The Oh She Glows Cookbook p. 149) is bound to be a hit at your potluck—its name’s well earned! You could also try my Next Level Vegan Enchiladas or Life-Affirming Warm Nacho Dip (p. 83) served with tortilla chips. For all three, I would try assembling beforehand, storing it in a cooler, and cooking it just prior to serving. For a quick, low-fuss appetizer, you could make some homemade hummus (like my Classic Hummus in The Oh She Glows Cookbook p. 89) and pair it with a platter of homemade or store-bought pitas, breads, and/or crackers (my Endurance Crackers are great served with hummus!). A couple solid alternatives to the Caesar salad standby include my Best Shredded Kale Salad and Tangy Cilantro-Lime Quinoa Salad. For both of those salads, I would wait to mix in the dressing until shortly before serving so it stays fresh and flavourful. And dessert-wise, it’s hard to go wrong with portable, easy-to-serve Almond Butter Rice Crisp Treats. I have yet to meet someone who doesn’t love those. I hope these ideas get the wheels turning, Cassie—have a happy and safe long weekend!

Q2. Your Two-Layer Raw Chocolate Brownies look amazing! I love the idea of double chocolate. Is there a substitution for walnuts?

A. Hi Katie, The walnuts lend a nice “brownie” flavour, but you can absolutely substitute them if need be! Pecans are probably the most popular swap, but I’d think almonds would work well, too. Almonds are a bit drier than walnuts or pecans so you might need to add a touch of water when processing to help it hold together. Be sure to let us know what you come up with!

Q3. Hi. I am trying to eat healthy but watch calories/fat after having baby #4. Do you post nutritional information anywhere? Also I would like to refer patients to you but many are diabetic and also watching weight, so they need to keep track of macros.

A. Hi Lori, Big congrats on baby #4! What an exciting time for you and your family (and slightly busy, I imagine!). With respect to your question, you’ll find some older recipes have nutritional information available. I’m also happy to let you know that the nutritional info for all of the recipes in my second cookbook, Oh She Glows Every Day, will be available on my website by the time the book launches this September. For recipes on the blog and in my first cookbook that don’t currently have nutritional info available, I recommend using a free online tool like NutritionData.com or CalorieCount.com, or an app like MyFitnessPal. (Side note: I do receive a lot of requests for nutritional information, so if there are any registered dietitian students out there who are looking for some supplementary intern work, please send your updated resume to careers@ohsheglows.com with the subject line: Nutritional Analysis. Thanks!) 

Q4. I love these vegan lunch ideas, but I have one problem: my partner and I work from home, and he will not eat another sandwich, soup or salad, he was mostly raised on those, so not sure what to do for lunches anymore. Anyone have ideas? He cannot have lentils or beans of any kind, thanks.

A. Hi Jerry, Oh, that’s a tough one! I find the benefit of working at home, though, is that you have full access to your kitchen, so that should help expand your options a bit more. My Broccoli & Cashew Cheese-Quinoa Burritos (The Oh She Glows Cookbook p. 159) are a tasty possibility; the filling could be prepared beforehand, stored in the fridge in an airtight container, and reheated then placed in a tortilla wrap when you’re ready to have it for lunch. Sometimes just switching up the traditional sandwich into a wrap makes things so much more exciting! You could also do the same with my other burrito fillings (try my newest DIY Burrito Bowl or my Black Bean and Butternut Squash Burritos from back in 2011!). If he can’t have beans, you could simply leave them out or swap them for more veggies, tofu, or quinoa. Again, you can prepare the filling in advance and simply reheat the leftovers and wrap it up for lunch. Easy and so tasty! The filling often tastes even better the next day, too.

If you’re open to a “second breakfast”–type meal, I’d recommend my Sunrise Scramble with Roasted Home Fries & Avocado Toast (p. 33). Or, if you’re really on board with second breakfast, there’s nothing wrong with going for a hearty smoothie bowl (like my Green Tea Lime Pie Smoothie Bowl), overnight oats, or a meal-sized protein smoothie. Sometimes when it’s really hot out I make a huge meal-sized smoothie that’s packed with hemp, chia, protein powder, veggies, fruit, and more.

You could also whip up my Life-Affirming Warm Nacho Dip (p. 83). Stored in an airtight container, it can be kept in the fridge for 3 to 5 days and easily reheated in the oven, so you can make a batch one evening and let it feed you for at least a couple lunchtimes (depending on how quickly you gobble it down! It never seems to last very long in our house…).

Comments of the week:

“Angela, I have been making variations of this salad since I saw your post years ago and finally have to say…it is the best thing ever! A few years ago I opted to eat less meat based products. (I love cheese…so I haven’t given up dairy) and this was the first thing I made from your blog…totally saved me! Love it! I usually only use 1/2 the oil and have substituted other dried or fresh fruits for the dried cranberries. Delish! And, I have shared your site and this recipe so many times that I am no longer able to take it to certain outings…others in our group bring it instead. Thanks for the recipes! ( Your cookbook is also my favorite.)”

That’s too funny, Mindy—you know your go-to recipe is a hit when people start borrowing it! Thanks for leaving the awesome comment, sharing those modifications with us, and spreading the Oh She Glows love. I’m so happy you enjoy the cookbook so much, too!

“Thank you so much for this Chocolate Raspberry Dreams Breakfast Parfait, Angela! My son is two weeks old and preparing breakfast while holding him has been a challenge, so I really needed to find healthy breakfast recipes that I could prepare the night before. This parfait just made my day…so nutritious, delicious, and easy to make!:)”

Theresa, I can so relate to “preparing breakfast while holding” your kiddo! My 22-month-old still loves to be picked up so she can watch me cook. 😉 (Who knew food prep could be a workout too?!) But yes, prepping breakfast in advance is so key, and I’m so glad you’re enjoying the parfaits! It’s a nice change from the typical smoothie or bowl of oats. Congrats on your little one, by the way! I’m so excited to have a newborn in my arms again soon. 🙂 Soak him up.  

PS – That little slice of deliciousness at the top of the post is my Double Dark Chocolate Macaroon Tart. Never a bad idea.

from Blogger http://corneliussteinbeck.blogspot.com/2016/07/friday-faqs-potluck-options-raw.html

Protect Your Mass: Options For Lean Muscle

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The best options for developing lean muscles is to intensify your workouts, increase lifting and add more time to daily workouts thinking it would speed up your fitness goals, and protect your muscle mass

Your efforts will be for naught if you fail to take notice of steps to protecting your muscle mass and it may take some effort to ensure that muscle gain is 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 With Proper 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.

Protein requirement for the body

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
  • 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.
  • An egg contains 6 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.

Below is a good diet guide to help you plan and implement your programs.

Option A

  • Meal 1: 3 medium-sized buckwheat pancakes mixed with 1 scoop of  protein powder
  • Meal 2: 1 cup of Greek yogurt mixed with 2 oz. of granola
  • Meal 3: 6 oz. of fajita-style steak strips and two wheat tortillas, onions, peppers and olive oil
  • Meal 4: (pre workout) 1 cup of cottage cheese, 1 medium apple
  • Meal 5: (post workout) 1 scoop of whey protein powder.
  • Meal 6: 6 oz. of lean ground beef made into hamburger, whole wheat bun, low-fat cheese, 3 cups of mixed vegetables and 1 cup of strawberries

Option B

  • Meal 1: ¾ cup of oatmeal (dry) mixed with either skim milk or water, 2 eggs scrambled
  • Meal 2: 1 scoop of whey protein powder, 2 oz. of almonds
  • Meal 3: 2 slices of whole wheat bread, 2 slices of low-fat cheese, 6 oz. of turkey deli meat, lettuce, tomato,  1 medium banana
  • Meal 4: (pre workout) 1 scoop of whey protein powder, 1 medium apple
  • Meal 5: (post workout) 1 scoop of whey protein powder.
  • Meal 6: 6 oz. tilapia, ½ cup wild rice (dry), small side salad with olive oil and vinegar

Option C

  • Meal 1: 2 slices of whole wheat toast with 3 tablespoons of natural peanut or almond butter, 2 cups of Greek yogurt
  • Meal 2: 4  to 6 oz. of beef jerky, 1 oz. of walnuts
  • Meal 3: Medium salad with 6 oz. of shredded chicken and ¼ cup of sunflower seeds, 1 medium sweet potato
  • Meal 4: (pre workout) 3 egg whites and 1 whole egg, ½ cup of blueberries
  • Meal 5: (post workout) 1 scoop of whey protein powder.
  • Meal 6: 6 oz. of lean ground beef, tomato sauce, 2 oz. of whole wheat pasta (dry ), small side salad

The post Protect Your Mass: Options For Lean Muscle appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/07/protect-your-mass-options-for-lean.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/07/protect-your-mass-options-for-lean.html

Scientific Reason You Hate Coffee Could Come From Your Parents

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Scientific reason you hate coffee according to researchers could lead also lead to other theories that may prove if coffee is indeed good or bad for health.

Scientific reason you hate coffee may be inherited

Despite numerous studies and researchers on coffee, the debates are still rife as to the real nutritional value or benefits of this popular beverage. Some studies declare they find a benefits, while others claim there are risks associated with its consumption.

In a recent report published in the New York Times, a scientist from the University of Toronto analyzed a specific gene called the CYP1A2, which is partly responsible in the metabolism of caffeine and its potential impact in the heart.

This gene can be inherited from each or both of the parents and those who have the ‘fast’ variants of the CYP1A2 gene – also known as a fast metabolizer – can break down caffeine four times faster than the ‘slow’ variant of the gene.

The fast and the slow gene

In an initial study by the researchers of some 4000 adults, they found that those who drank four or more cups of coffee per day were 36 percent more likely to increase their risk of having a heart attack.

However, when the researchers included the gene variants in the study, they were surprised to see that the risk was found only among those who had the ‘slow’ variant of the gene.

Those that were found to have the ‘fast’ variant of the gene, actually were found to have the least risk of having a heart attack.

Study lead Prof. Ahmed El- Sohemy, PhD, a professor of Nutritional Sciences at the University of Toronto, points out that caffeine may play a role in triggering signs of cardiovascular problems in people who metabolize it slowly by having the slow variant of the gene as the substance stays longer in the body.

While those having the fast variants increase their caffeine metabolism and may even get to enjoy the health benefits of coffee which is believed to contain good amounts of heart-healthy antioxidants and polyphenols. They may also be less likely to suffer from any adverse effect of drinking coffee.

Some experts believe that there could be more than just the fast and slow variants of the CYP1A2 gene that scientists need to dig deeper into, as there are many other gene types that are also play a role in the metabolism of caffeine in the body.

Benefits of coffee

Caffeine may also play a role in this as it stimulates the production of dopamine, for which Parkinson’s is characterized by low amounts of this substance in the brain, as well as dopamine also being responsible for boosting production of neurotransmitters in the brain that could help provide anti-depressant effects that can help thwart off suicide attempts.

Even before news of this development reached the public, coffee has long been regarded as a ‘wonder beverage” of sorts, where it can provide benefits more than just giving you your daily boost of energy.

One of the most prevailing finds on coffee in recent history is its ability to help prevent the onset of diabetes, liver cancer, liver disease and helps promote a healthier heart.

No less than 54% of Americans over the age of 18 consume coffee everyday, who drink an average of three 9-ounce cups. 

Other interesting finds are that 65% of Americans drink it during breakfast, while 50% drink it in between meals and only 5% drink it with meals other than breakfast.

The post Scientific Reason You Hate Coffee Could Come From Your Parents appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/07/scientific-reason-you-hate-coffee-could.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/07/scientific-reason-you-hate-coffee-could.html

Why Office Workers Must Exercise To Avoid Early Death

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Why office workers must exercise is that it is a vital aspect of daily living and must be done for at least one hour a day to combat the increasing risks of premature deaths mostly tied with today’s workplace practices and lifestyles.

Why office workers must exercise to avoid premature death

This, after a recent study published by the Cambridge University and the Norwegian School of Sports Sciences reveals that this is a growing concern in the workplace brought about by modern work lifestyles.

The researchers, based on the outcome of the study that involved some 1 million adults, shows that sitting down for at least eight hours daily increases the risk of premature death by up to a staggering 60 percent.

The claim that this sedentary lifestyle poses a great threat similar to smoking and has been found to have caused more deaths than obesity and other lifestyle diseases.

Exercise is needed for at least one hour

“You don’t need to go to the gym, it’s OK doing some brisk walking maybe in the morning, during your lunchtime, after dinner in the evening,” says Professor Ulf Ekelund, who is the lead scientist for this study. “We found that at least one hour of physical activity per day, for example brisk walking or bike cycling, eliminates the association between sitting time and death.”

Prof. Ekelund said that a walking activity at a moderate speed of over three miles an hour is enough to give the body the boost it needs from a day-long seated position.

UK advices residents to take at least 30 minutes of exercise daily

In the United Kingdom, the public has been advised by health authorities to exercise daily at least 30 minutes, half the time which scientists of the study recommends.

However, almost half of the women and a third of the men in the UK even fail to adhere to this health activity.

Modern workplace equipped with computers put more people in seats

What’s more interesting, according to the researchers, is the fact that modern technology is responsible for making the workplace more automated or dependent on computer systems that all the person needs to do is sit in front of it.

This brings about a sedentary lifestyle where workers often spend hours on end in front of their computers and go home to slump in their couches to watch television until they go to bed.

Unless radical steps are taken to break this habit and turning it to more active ones, people will have a hard time adjusting to it.

Impacts of a sedentary lifestyle

The effects of living a sedentary lifestyle can be very dangerous to health as it has been found to increase the risks of colon and breast cancers, diabetes, cognitive decline in brain function and heart disease, among many others.

The post Why Office Workers Must Exercise To Avoid Early Death appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/07/why-office-workers-must-exercise-to.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/07/why-office-workers-must-exercise-to.html

German Scientists Find New Antibiotic Inside The Human Nose

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German scientists find new antibiotic bacterium strain living inside the human nose that is capable of eliminating a pathogen that is very difficult to treat that is responsible for the development of serious skin diseases, wound infections, blood infections and pneumonia.

German scientists find new antibiotic that can kill deadly pathogens

A study published in the journal Nature, shows that German scientists discovered this antibacterial substance produced by this living organism is highly effective in treating skin infections in lab mice. The infection was caused by the bacteria known as staphylococcus aureus.

The substance was named lugdunin by the researchers, which contains potent antimicrobial properties that were effective against several varieties of bacteria, including strains that have been found resistant to antibiotics like the methicillin-resistant staphylococcus aureus (MRSA) and the vancomycin-resistant enterococcus bacteria.

The Centers for Disease Control and Prevention reported that MRSA infection is the highest of all antibiotic-resistant threats and estimates that there have been more than 80,000 MRSA infections and caused some 11,000 deaths in 2011.

The nose knows

The scientists claim that their discovery may soon pave the way for developing a new class of antibiotics, to answer the global call for the development of new ones in the face of growing antibiotic-resistant bacteria also known as superbugs.

While conventional antibiotic researches were focused on finding compounds from bacteria living in dirt, experts believe that with the diverse variety of microorganisms in the human body, it is not impossible to find new sources of new and improved antibiotics.

Global initiative to fight superbugs

According to the Review on Antimicrobial Resistance, superbugs are responsible for up to 10 million deaths each year due to antimicrobial resistance, with a staggering one death for every three seconds.

Superbugs, or bacteria that have evolved to resist effects of antibiotic treatments are starting raise alarms as no available counter-measures have been discovered to fight against it.

A global initiative is being pushed in campaigning for public awareness after it has raised concerns about the increasing levels of microbes developing drug resistance paving the way for the evolution of ‘superbugs’ or microbes that become resistant to any form of medication.

One of the leading causes of antimicrobial resistance is the wanton use of antibiotics by the public without proper diagnosis, resulting to microbes developing their immunities on the antibiotic strain used to’ treat’ a condition. One of these is due to the ease of access of people purchasing antibiotics and are often sold over the counter.

The post German Scientists Find New Antibiotic Inside The Human Nose appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/07/german-scientists-find-new-antibiotic.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/07/german-scientists-find-new-antibiotic.html