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The Health Hub: Escape the Black Hole of Dieting – TAPinto.net

Posted: January 24, 2020 at 10:47 am

Diet culture can make eating a really stressful experience.

From keto, plant based, Mediterranean, pescatarian, carnivore, intermittent fasting, OMAD (one meal a day), etc how are you supposed to know what diet is right for you?

Quick tip - fads are short lived, trends fade and diets, ultimately, do not work.

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Individualized balance is key when choosing a style of eating that aligns with your schedule. Lets face it, a stay at home mom is going to be eating much differently than someone who works a 9 to 5. No matter what your schedule, each macronutrient has its place on your plate. But what are macronutrients aka macros?

Macronutrients are nutrients that your body requires in large amounts, which include protein, carbohydrates and fats. Water is considered another macronutrient, but we will table that for another post.

Protein is the building block of all the tissues in your body. Think collagen ladies and guys think muscle! And the more muscle you have, the more calories you burn at a rested state. It also composes all enzymes in the body which are the catalysts for EVERY SINGLE metabolic reaction that occurs.

Fat is another key player. Along with protein, it is a building block of all hormones, cells and organs. Your brain is made up of 60% fat btw...

Fat also offers protection to all your vital organs and is a regulator of body temperature. And yes, it can be used as an ALTERNATE energy source for the body, whencarbohydrate isn't available.

Carbohydrates are the preferred source of energy for the body. This means that when you consume both fat and carbohydrate, your body will use carbohydrates to produce energy and store fat as a backup source.

Aside from being our primary energy source, carbohydratesalso play a role in metabolism and hormonal health. When you restrict carbohydrate, your body perceives that you are in a stressful environment and your adrenal glands start producing adrenaline and cortisol (stress hormone). This is something you want to avoid because chronically elevated cortisol can cause chronic inflammation and disrupt sleep, digestion, learning, memory, mood etc. Your adrenal glands also have a role in producing progesterone, which is key in balancing estrogen levels.

So ladies, cutting carbohydrates long term can lead to hormonal imbalance and estrogen dominance due to the decreased production of progesterone!

And guys, chronically elevated cortisol isn't good for you either. Think low testosterone, which can lead to loss of muscle, lower metabolic function and lower sex drive.

To summarize, with each meal have a balance of protein, carbohydrates and fats.

An ideal day could look something like this....

Breakfast: 1 cup cooked oatmeal withchia seeds, 1 scoop protein powder mixed in and topped with berries (Click here for my plant based protein powder recommendation) OR 3 egg omelette with spinach/ mushrooms/ tomatoes with 2 slices sprouted grain toast.

Lunch: Big salad with grilled chicken, chickpeas, peppers, onions, cucumber, dressed with 2 Tbsp. EVOO and balsamic OR Salmon with a medium sweet potato and asparagus (any green veggie would work).

Dinner: Grilled cod with zoodles/ peas/ carrots/ EVOO in a marinara sauce, side of broccoli OR Steak with quinoa salad (spinach, tomato, EVOO, garlic), side of brussel sprouts.

Looking for more meal ideas? Check out my ebook, Glow: Simple Plant Based Meals

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The Health Hub: Escape the Black Hole of Dieting - TAPinto.net

Without this, your dreams will die – SmartBrief

Posted: January 24, 2020 at 10:47 am

Have you ever tried to lose weight and failed? Started a diet and given up? Tried to stop a bad eating habit or start a new one, only to discover you didnt have the willpower or discipline to sustain the new behavior?

This article is not touting one diet or another. Rather, Id like you to consider why we fail to achieve goals we say are important to us -- using dieting to lose weight as the prime example.

Do a quick internet search of why diets dont work. Youll discover a bounty of evidence pointing to how neurological obstacles, biological responses and false expectations render diets ineffective at best, psychologically and physically detrimental at worst.

But counter this compelling research with successful dieters gracing the covers of magazines, winning TV weight-loss competitions or giving diet-ad testimonials. Arent they proof of mind over matter?

Some of the smartest people I know have failed to achieve their weight-loss goals, despite earnest attempts at one diet after another. Still, their hope springs eternal as they embark on the seemingly next best diet. Ive been fond of saying that any diet works if you stick with it -- the problem is we dont stick with it. But, of course, its more complicated than that.

Missing in the research of the diet naysayers and the attempts by potentially nave dieters is a crucial element of why most diets fail. This vital missing component is at the heart of everything you do -- and everything you dont do that you wish you did. The skill of motivation.

When you master your motivation, you create the choice, connection and competence to generate energy for sticking to your diet or continuing to pursue tiny habits that result in behavior change over time. Consider these scenarios.

You go on the keto diet recommended by your nutritionist. The list of what you cannot eat includes foods and drinks you have been living on for years. The tray of muffins at a company meeting calls to you. You answer, Im on the keto diet, I cant eat that muffin. You have just threatened a psychological need required for thriving (and we all desire to thrive) -- your perception of choice. Your first instinct is to take back your prerogative by eating the muffin. You need choice; you need to feel that youre in control. At this moment, you think its all about that muffin. But its not. Its about your perception of choice.

When you have mastered the skill of motivation, you recognize the real issue and ask yourself, What choices do I have? You can choose to eat the muffin. Or take a bite of the muffin. Or choose to eat the blueberries and yogurt. Sometimes, just recognizing that you have a choice is enough to make the right choice.

Jon Tyson/Unsplash

Understanding your why is a popular refrain these days. But your answer to why do you want to lose weight? may not lead to the psychological need for connection required for optimal motivation. If your why for going on a diet is to impress high school buddies at your high school reunion, release the pressure you feel from your doctor or family members pushing you to lose weight for health reasons, or win the iPad offered by HR for the most pounds lost, then your why isnt going to generate the optimal motivation you need to sustain your efforts.

Your why needs to reflect reasons that are meaningful, values-based, purpose-full, noble or of inherent interest to you.

I have witnessed people unsuccessful at losing weight until they identified a why that created a sense of connection to something or someone more important than the food they had to give up. This could be being more authentic toward the person they want to be, having more energy to pursue meaningful goals or being more present for those they love. When you master your motivation, you create connection by focusing on what you can gain instead of lose. When you diet from a values perspective, your energy shifts from feeling restricted to positive energy fueled by the peace and joy of living a healthy lifestyle.

Creating competence is essential to your optimal motivation. If youre going on the keto diet, understanding the process of ketosis can be energizing. Consider what else you could learn from the experience. When I chose a vegetarian lifestyle almost 40 years ago, I was as energized by learning about nutrition and healthy ways of eating as I was in giving up meat.

When my husband embarked on a new way of eating, we talked about what he was learning. Neither of us knew that red onions have fewer calories than white onions (less sugar content). But he positively beamed describing how he learned he could order a hamburger wrapped in lettuce instead of a bun or pay for a full order of French fries instructing them to only fill the carton halfway.

He said, They thought I was crazy, but I learned that it feels good to eat only a few fries. He also learned that he doesnt have to be perfect. If he has a day where he chooses to eat more than he needs, he accepts it and finds himself eager to return to a routine that generates more positive energy.

Diets by their nature tend to undermine the choice, connection and competence needed to succeed. Mastering your motivation could solve the mystery of why diets dont work -- and what does. Create choice, connection and competence, and achieving your most aspirational dreams will become more likely.

Susan Fowler is on a mission to help you learn the skill of motivation. In her latest book, "Master Your Motivation: Three Scientific Truths for Achieving Your Goals," she presents an evolutionary idea: motivation is a skill. Providing real-world examples and empirical evidence, Fowler teaches you how to achieve your goals and flourish as you succeed. She is also the author of bylined articles, peer-reviewed research, and eight books, including the best-selling "Self Leadership and The One Minute Manager" with Ken Blanchard and "Why Motivating People Doesn't Work ... And What Does: The New Science of Leading, Engaging, and Energizing." Tens of thousands of people worldwide have learned from her ideas through training programs, such as the Self Leadership and Optimal Motivation product lines. For more information, visitSusanFowler.com.

If you enjoyed this article, sign up for SmartBriefs free e-mails onleadership,career developmentandHR, among SmartBrief'smore than 200 industry-focused newsletters.

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Without this, your dreams will die - SmartBrief

The Mind-Body Connection – Memphis Magazine

Posted: January 24, 2020 at 10:47 am

Do you think much about what you eat and how it makes you feel? Science has long recognized the connectivity between the brain and gastrointestinal system, which, after the brain, is the bodys largest nervous system. But researchers are in the early stages of investigating the guts microbiome, the millions of microbes that live in our intestines and communicate with the microbes in our brain daily.

The understanding that our inner ecosystem of bacteria and other organisms can actually speak to our brain and influence things like bowel movements, perception of pain, and even our mood is a relatively new one. How these two important organs communicate with each other and what it means may help people with GI problems and other health concerns.

Scientists are interested in that link, notes Jay Pasricha, M.D., director of the Johns Hopkins Center for Neurogastroenterology, whose research on the enteric nervous system has garnered international attention. The enteric nervous system doesnt seem capable of thought as we know it, but it communicates back and forth with our big brain with profound results, he says on the John Hopkins website.

This sharing of information between the intestines and the brain has many researchers working on better understanding how our gut health impacts our mental health.

For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But our studies and others show that it may also be the other way around, Pasricha says.

Researchers are uncovering clues that suggest irritation in the gastrointestinal system may be sending signals to the central nervous system (CNS) that trigger mood changes.

These new findings may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety, Pasricha says.

Financial administrator Lisa Butts has long had issues with constipation. It is a condition her mother struggled with and one she figures runs in her family. As she came into mid-life, she was diagnosed with irritable bowel syndrome or IBS, a common disorder that affects the large intestine, causing bloating, stomach upset, diarrhea, and constipation.

The limiting nature of her symptoms unpredictable swings between constipation and diarrhea gradually forced this busy executive to schedule her day around bathroom breaks. She found herself always having to worry about where relief could be found, whether in a grocery store or at the workplace.

Every day, I had to think about my stomach, notes Butts. Whats more, the stress that arose from managing IBS further compounded its symptoms, often leaving Butts feeling anxious and depressed.

It was a European vacation Butts took with her husband in July 2015 that proved to be her wake-up call. Traveling through Italy where she ate a diet heavy in breads and pasta sent her GI tract into overdrive. In addition to the discomfort of abdominal pain and irregularity, shed experienced brain fog, which caused her to lose words. Once home, Butts knew she had to make a change. Her symptoms led to depression and a fear of traveling.

I didnt want to go out anywhere because I didnt know when those episodes would happen, she says. It became a psychological issue. The unpredictability of my stomach issues created a lot of stress.

After doing extensive reading, Butts decided to try a gluten-free diet and made an appointment to see her internist a month later.

When I got off gluten, in six weeks to two months, I was like a different person. I wasnt losing words anymore. It was like someone had opened a curtain and I could see again, she says.

Her internist sent Butts to a gastroenterologist, yet he was dubious initially about the food connection. He listened but he discounted what I had to say, she says. Further testing revealed a bacterial overgrowth in her small intestine (SIBO), a condition treated with antibiotics (she takes an herbal antibiotic) and one shell need to continue to manage. She also did an elimination test called the FODMAPs diet with her dietician to help zero in on specific foods her body cant break down properly, thus contributing to her symptoms.

There are so many things that can effect the gut, says dietician Linda Pennington with Dietician Associates in Germantown. The foods we eat, illness, medication, stress. Since the gastrointestinal tract is the biggest part of the immune system, what we eat can impact our overall wellness, says Pennington.

As a dietician, Pennington helps people identify those foods that might be having a negative impact on their health. Using tools like the elimination FODMAPs diet can help patients better understand the challenges some foods present.

Though it may seem obvious to some, its not a connection everyone makes, observes Mark Corkins, M.D. division chief of pediatric gastroenterology at Le Bonheur Childrens Hospital. He says parents will often bring in a child who drinks Starbucks coffee or pours half a bottle of hot sauce on their food and not understand why theyre complaining of belly pain.

Coffee and spicy foods are stimulants, so that activates the GI tract, he says. Our body gives us clues, and we just want to ignore them.

There is no one diet that fits everybody, says Penningtson. It can be helpful, but we must look at the person as a whole.

Pinpointing how those foods affect the flora (the good bacteria that help our bodies digest food) of the gut and how that is communicated to the brain will take time. There are so many influences: diet, stressors, whats going on in our lives. All of these have input on how the GI tract works. Thats what makes it hard to study, says Corkins. Thats why its so muddy.

But practitioners like Corkins and Pennington believe further research may provide answers and potentially better understanding of the mind-gut connection. In the meantime, both recognize the importance of treating patients holistically, by listening to their stories to better understand not just their symptoms, but what other factors, such as stress and lifestyle choices, may be having on their overall health.

There is no one diet that fits everybody, says Penningtson. It can be helpful, but we must look at the person as a whole.

Today, Butts reports she has good days and bad. But theres no comparison to what it was like. Im not awake thinking about my stomach. Though her IBS issues may never be fully resolved, learning how to manage them better has improved her overall outlook. As research continues, that prognosis may one day prove to be better.

Your body responds to the food you eat every day, whether its by giving you the energy you need or the heartburn you dont. Learn to listen to your gut.

Cut down on processed foods. Our bodies arent designed to metabolize the amount of animal fat, red meat, and highly processed foods our diets consist of today. Think about your daily intake of meat, then reduce the serving size or replace it entirely with poultry, fish, or a vegetable dish. Avoid heavily fried foods. And pledge to eat three servings of fruits and vegetables every day.

Avoid artificial flavorings. These include emulsifiers, artificial sweeteners, and fructose corn syrup, additives the food industry relies heavily on to make products more appetizing. Yes, non-nutrient sweeteners may help on the weight-loss front but their intense sweetness can fool your taste buds into thinking the natural sweetness found in fruits and veggies isnt enough. The upshot? You turn to artificially sweetened foods over natural ones. Read food labels more closely and learn the 54 different names sweeteners go by, then cut them out of your diet for better health.

Get moving. Whether you walk, play a sport, or ride your bike, Doing some sort of daily activity is important, says Dr. Mark Corkins. That helps with your GI health.

Diversify food choices. Do you find yourself reaching for the same handful of foods every day? One way to improve your gut health is to diversify the types of foods you eat. Instead of having toast and coffee for breakfast, why not try peaches with oatmeal? Another easy switch is a half-cup of Greek yogurt with fresh blueberries and almonds, flavored with a dash of cinnamon. Poached eggs are a great nutritional breakfast item, one rich in protein.

Try new ways to prepare vegetables. Many nutritionists believe a plant-based diet is healthier, but if youve still boiling your veggies, youre cooking away their goodness. Roasting broccoli, asparagus, or Brussels sprouts gives these staples a hearty, robust flavor. Spread your vegetables on a baking sheet, drizzle with olive oil, flavor with rosemary and thyme, then roast in a 400-degree oven for 20 minutes until al dente. Another option is to bake a butternut squash. Youll be surprised by its rich, mellow flavor. Sweet potatoes, too, are a vitamin-rich vegetable that dont have to be smothered in marshmallow goo to be tasty. Next time, simply bake one and serve with a dab of butter.

Learn to listen to your gut. Your body responds to the food you eat every day, whether its by giving you the energy you need or the heartburn you dont. Pay attention to how you feel after eating a meal. Gastrointestinal issues such as chronic constipation, gas, or bloating can be an indication that certain foods dont work well with your GI system. Identify what these foods are. For example, garlic and onion can be a digestive problem for some people, dairy or wheat products for others. Know your body and eliminate problem foods from your diet. When food is killing you, thats not living well, says dietician Linda Pennington.

Try relaxation practices like yoga and meditation. Since an unhappy gut can be made worse by stress, try practicing yoga or learning how to meditate. Corkins recently attended a medical conference where two papers presented showed positive evidence that yoga can help with IBS because it teaches people how to focus and relax, he says.

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The Mind-Body Connection - Memphis Magazine

Kelly Ripa Says She Gave This Up Ever Since Ryan Seacrest Was Named Co-Host – Showbiz Cheat Sheet

Posted: January 24, 2020 at 10:47 am

Talk show host Kelly Ripais known best for her sharp humor, but also for being a nutrition and fitness buff. TheLive With Kelly and Ryan starmakes a point of staying healthy when it comes to diet and exercise, and recently revealed she stopped partaking in one particular indulgence.

Ripas busy day requires her to keep healthysnacks on hand to keep her energy up. I do enjoy keeping nuts around me at alltimes, and I dont just mean the people in my life, she joked, according to The Cut. I mean almonds and cashews, and I do like dried fruit. Iknow people will say, Oh, thats the jellybean of the healthy snack world,but for me, dried apricots and cherries are better than candy. I know it has asmuch sugar, but I just enjoy it.

Theformer All My Children star chooses to focus on clean eating rather thanfad diets. Despite many celebs recently flocking to go keto, Ripa chooses notto cut out her carbs.

My husband [Mark Consuelos] has gonefull keto, which I dont mind telling you is something I could never do, she said, according toBon Appetit Healthyish. I just dont have that level of discipline. Mark says that Im carb-o, because I always eat his bun if he gets a burger. And the fries.

Ripa feels that her fierce exercise regimen earns her somewiggle room. I work out, so I feel like Im allowed, Ripa said. Imentitled, and Im eating whatever I want to eat.

Recentlyon Live with Kelly and Ryan, the co-hosts discussed the recent dip in2019s wine sales. Theyre saying that Americans bought less wine lastyear. Its the first drop in a quarter of a century, Ripa said, according to People. She then added a possible reason forthe sluggish sales.

Now, I believethis is because I quit drinking, that I caused this dip. I have influenced themarket, she said. Im not saying Ive driven people [out of drinkingalcohol], Im saying I stopped buying wine and theres a dip.

Ripa didnt give an exact date on when she stopped imbibing,but alluded to her abstinence from alcohol being around the time Seacrest wasnamed co-host. I started the show and she quit drinking. What does that tellyou? Seacrest joked, to which Ripa responded, Exactly Its amazing.

Ripa believes in keeping clean in nutrition as well as heroverall mindset. Im not really a sage burner. I try not to let toxicity in mylife, so the need to cleanse it is very minimal, she told BonAppetit Healthyish. That goes for any level, whether its peopleor a work situation, or friendships that are bad for you. I just dont allowthat in my space, and therefore I just have bunches of unburned sageeverywhere.

Though she focuses on staying healthy, Ripa does allow herself some indulgences that used to be off limits. Mark and I used to have peanut butter and jelly as a bedtime snack. Im not sure why, she revealed last year. Even as a kid, I didnt really like it, but now here I am. I get ciabatta bread, and now I eat half a sandwich before bed.

WatchLiveWith Kelly and Ryanweekday mornings!

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Kelly Ripa Says She Gave This Up Ever Since Ryan Seacrest Was Named Co-Host - Showbiz Cheat Sheet

Celebrity fitness expert Anwar Wahhab puts the spotlight on BioPrint to lose weight – Indulgexpress

Posted: January 24, 2020 at 10:46 am

IF YOU ARE still struggling with your resolution of losing those extra kilos and have tried everything from keto diet to rigorous fitness regimen and even supplements, then this may be of interest to you. Celebrity trainer Anwar Wahhab puts the spotlight on BioPrint, a hormone-based weight loss mechanism developed and used by world-renowned strength and conditioning coach Charles Poliquin on Olympics athletes. One of the very few bio-signature, BioPrint and metabolic analytics practitioners in Bengal as well as India, Wahhab shares his insights on the weight loss mechanism. Excerpts:

How does BioPrint work in fitness?

BioPrint, now called Metabolic Analytics, is an advanced body fat testing method aimed at changing ones body composition by identifying accumulation of fats in specific areas of the body. This concept was developed by world-renowned strength and conditioning coach Charles Poliquin who uses it for his many NFL, NHL, MLB and Olympics athletes to get them into shape fast.

What does a BioPrint programme include?

BioPrint programme includes an initial consultation, skinfold measurements (body-fat testing), explanation of supplement protocol, review of the current training programme and a detailed nutrition plan. This cutting edge fat loss and health assessment mechanism is designed to improve body composition rapidly, effectively and safely.

What is the duration of the course?

The initial consultation lasts approximately 1.5 hours after which the client will receive subsequent skin fold measurements over 4-6 weeks of following a new diet and supplement protocols. These followup sessions will be around 30 minutes. In total, its a 12-week course and re-assessments take place every week at the same time of the day.

Is it only for weight loss?

BioPrint analysis is for maintaining a healthy body by cutting on unhealthy fats and identifying hormonal or metabolic deficiencies.

How expensive is the course?

The first consultation costs `3,000 while each retest is for `1,500.

How fast is Kolkata warming up to Bio-print and metabolism fitness?

Kolkata is catching up but more awareness is needed. So far fitness enthusiasts and particularly athletes who know about the programme are benefitting from it.

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Celebrity fitness expert Anwar Wahhab puts the spotlight on BioPrint to lose weight - Indulgexpress

Zion Williamson Is Back. Will His Knee Hold Up? – The New York Times

Posted: January 24, 2020 at 10:46 am

A 2017 study published in The American Journal of Sports Medicine examined 237 N.B.A. first-round draft picks from 2008 to 2015. It found that 43 percent of those who played a single sport during high school sustained a major injury in their pro careers, compared with 25 percent of those who played multiple sports. Multisport athletes also tended to have longer N.B.A. careers.

Dr. Brian Feeley, a sports medicine orthopedist in San Francisco who was a co-author of the study, said there was little evidence to indicate that, for a boy, specializing in a sport before reaching skeletal maturity around 16 or 17 would necessarily make him better. But such specialization is associated with higher injury rates.

The N.B.A. now recommends that players not begin specializing in basketball until age 14 or older; limit the scheduling of organized games; and rest at least one day a week and for a longer period each year.

The question is whether somebody like Zion should have taken breaks, said Dr. Feeley, who did not examine Williamson. Dr. Feeley added that a meniscus tear sustained by a teenager might suggest that young muscles and joints have been overloaded when theyre not really ready for it yet and a predisposition to types of injuries as a professional that you may not necessarily experience until you were in your 50s or 60s.

Griffin said the Pelicans were not overly concerned with the potential health effects of Williamsons specialization as a youth, given his willingness to work to correct his biomechanical flaws.

Williamson expressed some frustration with his rehab and being unable to make his customary explosive moves. He said that, at times, he wanted to punch a wall or kick chairs, but he dismissed any concern over his decision to specialize in basketball since middle school.

My advice would be, if you love the sport, just play it, Williamson said.

The risk is real, though. Recent research, Dr. Jayanthi said, suggests that forceful, specialized training from a young age may contribute to biomechanical flaws. Such movement deficiencies have been widely studied by Dr. Marcus Elliott, a physician and founder of P3, a sports performance company that is completing a five-year study of nearly 500 current N.B.A. players.

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Zion Williamson Is Back. Will His Knee Hold Up? - The New York Times

Instead of simply copying Insta lifting routines, try this – Sydney Morning Herald

Posted: January 24, 2020 at 10:46 am

Base your workout on what your goals are

Splitting training into body parts such as "chest day", "arm day" and "leg day" is ideal for body building, but for athletic training and weight loss its more efficient to focus on movement patterns.

Machines like the leg curl and leg extension are easier to use, so you can sit on Instagram, but for overall strength development theyre useless.

An easy way to think of a workout is to base it on one of three main movement patterns, says Mann. Youve got push-pull exercises, which are split into horizontal and vertical, such as a bench press/bent-over row [horizontal] and overhead press/pull up [vertical]. Then there are hinge exercises, such as a deadlift and squat exercises, which include a single-leg stance, a lunge or a carry.

Machines like the leg curl and leg extension are easier to use, so you can sit back on your phone checking Instagram, but in terms of overall strength development, theyre useless. If its actual results you're after, you can't go wrong with basic barbell movements, says Mann. He recommends swapping a leg-press machine for a barbell squat.

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Mann says that static stretching of muscles is more likely to hinder your performance than improve it. Instead, youll want to focus on increasing mobility and stability in the joints with a more dynamic approach, mimicking the movements youll be training.

If youre doing squats or deadlifts, get your hips and core fired up. Ask a trainer to walk you through the Andrew Lock Hip Big 3 and Shoulder Big 3, and the Stuart McGill Big 3.

If you start your workout and you still feel tired and sore, go back and warm up some more Mann advises.

If you go too high as a beginner youre going to have form breakdown, so keep it moderate. To play it safe you could start using barbells without any weight on at all to get used to the right movement, then start adding weight. Ultimately you want to be aiming for progressive overload: growing a muscle by forcing your body to adapt to a tension greater than what it has previously experienced.

To focus on a hinge movement, start out on a multi-joint compound exercise like a deadlift, with three sets of five reps. Then you can add supplementary exercises to complement your main one, says Mann. For instance, if you cant stabilise well through your lats you might choose to add in a rack pull to help strengthen the lats and the lower back. Then you might add some unilateral movement for symmetry, like some single-arm rows. Lastly, youd add some isolation movements, like a dumbbell pull-over to help strengthen your lats and increase thoracic extension [the longest region of your spine], or some Swiss ball leg-curls.

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Cardios great for keeping the heart healthy, but the idea that its the most effective weight-loss regime is a hangover from the '80s aerobics craze. Kudos to Jane Fonda, Jamie Lee Curtis et al for looking amazing in high-cut leotards, but Mann says that lifting is the most consistent way of burning fat.

With aerobics activity you may burn more calories during the workout, but unless its really high-intensity, once you stop training you stop burning calories, says Mann. With weight training you burn fewer during the workout but over the next 48 hours youll continue to burn them. Thats why after a heavy weight session you might feel hot the next day because your body is still burning calories.

He does concede that cardio exercise supplements this fat loss. Its best to do cardio post-weight-lifting workout, when youre in a state of depleted glycogen, as then youll burn more fat as fuel, he says. It doesnt need to be a 30-minute run. It might just be a high-incline walk for 20 minutes.

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Instead of simply copying Insta lifting routines, try this - Sydney Morning Herald

High Waters, Hazardous Cargo: The Complicated Job of Keeping Waterways Safe in the Ohio Watershed – alleghenyfront.org

Posted: January 24, 2020 at 10:46 am

Just before dawn in January 2018, 27 barges were floating like a net along the banks of the Ohio River, downstream of the city of Pittsburgh. Instead of fish, the fleet caught chunks of ice that broke off in the warming, fast-moving waters as it waited for a tow through the nearby Emsworth Locks and Dams.

The area had experienced record rainfall, and the river rose more than 12 feet in about 30 hours. The barges, some loaded with coal and cement, were lashed together with steel cables in a grid-like pattern, then secured to pilings equipped with large metal mooring rings.

Crews had worked through the night to monitor the cable tension as ice and rising waters caused the lines to tighten. At 6:15 a.m., a towing vessel captain saw sparks.

His vessel and all of the 27 barges began drifting downstream, propelled by the fast current and extreme weight of ice. Unable to control the barges, the towing vessels saved two and let the rest go.

Aerial photo of barges against the Emsworth Locks and Dam after the breakaway on Jan. 13, 2018. (Photo by U.S. Coast Guard)

Location of the Emsworth Locks and Dam. (Map from NTSB accident report)

Barges after striking the Emsworth Dam. (Photo by U.S. Coast Guard)

In the first light of day, they reached the Locks and Dams and met their fate. Seven flowed through the open lock gate. Three hit the dams and sank, taking their cargo with them. The rest grounded on the banks of the river or lodged themselves between the dams and the raging river.

As is typical with marine accidents, no single factor can be blamed. But federal investigators determined the problem that pushed everything over the edge was the weather. The same day, just south of Wheeling, West Virginia, another 27 barges set loose on the Ohio River due to increased rainfall and ice buildup.

Extreme weather has been cited more and more frequently as a contributing cause in serious marine accidents.

Over the past decade in the Ohio watershed, which encompasses 15 states from southwestern New York to the northeast corner of Mississippi, extreme weather has been cited more and more frequently as a contributing cause in serious marine accidents. At the same time, a KyCIR analysis found that shipping of hazardous materials like crude oil and kerosene are rising.

Ohio Watershed (Map by Blue Raster)

These issues have ramifications all along the Ohio River, but particularly in Louisville, home to one of the most difficult passages to navigate. As the conditions on the Ohio and its cargo become more hazardous, key regulatory organizations struggle to keep up with the growing demands of this water highway.

Inland marine accidents dont attract as much publicity as accidents on the oceans. Generally, inland vessels are much smaller, and fewer deaths result from single incidents.

But navigating inland waterways can still be a treacherous endeavour, made more hazardous when the river is high. A 2017 U.S. Army Corps of Engineers report estimates that up to 50% more water could be coursing through the Ohio River watershed within this century due to climate change.

The rivers rise obscures river banks and changes river beds. It creates currents that can pull vessels off course, or throw debris into mariners paths.

KyCIR analyzed federal data from 2010 to 2018 on serious marine accidents, which the U.S. Coast Guard defines as incidents involving death or serious injury, excessive property damage or a discharge of hazardous materials.

Nearly 3,400 marine incidents occurred in a nine-year period in the Ohio watershed. In 2010, about 8% were serious. By 2018, serious incidents accounted for 12%.Incidents citing high waters as a contributing factor are on the rise, data show.

Coast Guard serious incident reports from 2010 to 2015 occasionally cited high waters or fast-moving currents as contributing factors to the accidents. But these terms began to show up more frequently in accident descriptions starting in 2016, data show.

In one 2018 incident near Louisville, barges loaded with crude oil condensate got stuck on the river bank. The pilot struggled to avoid being overtaken by strong currents.

Liam LaRue, chief of investigations for the Office of Marine Safety at the National Transportation Safety Board [NTSB], said the agency has noticed more and more accidents tied to high rivers.

Wed get a few accidents a week, and they were all just high-water related, LaRue said. Thats definitely something that weve seen a lot of.

NTSB only investigates major marine accidents, which involves six or more fatalities, $500,000 of damage or the total loss of a vessel.

LaRue has been with NTSB for 14 years, and he said their normal annual workload is between 30 and 40 major cases nationwide. Last year was a record year for his team, he said: they investigated 52 major marine accidents. Most happened on oceanic routes or at coastal shipping ports. But inland accidents like the Emsworth barge breakaway outside of Pittsburgh make the list because of the costly property damage they leave in their wake.

And these accidents are not uncommon in the Ohio watershed, in part because the Ohio River is so difficult to navigate.

Louisvilles section of the Ohio River is one of only 12 places in the country with a Vessel Traffic Service essentially an escort system to help vessels navigate dangerous or congested stretches of river. It is the only inland traffic service and the only one that operates solely during times of high water.

Louisvilles service was established in 1973 after a series of accidents, such as the February 1972 incident when a barge carrying chlorine gas became lodged in the McAlpine dam, threatening lives and requiring the evacuation of the nearby Portland neighborhood.

Between 2012 and 2016, Louisvilles traffic service was activated for an average of 59 days a year. In the last two years, it was active for 151 days and 130 days, respectively.

More than 180 million tons of cargo travel up and down the rivers of the Ohio watershed each year, according to a KyCIR analysis of commodities data from the U.S. Corps of Engineers. The river carries shipments of food, alcohol, fuel, construction supplies and even rocket parts.

More and more, those cargo vessels are carrying non-solid fuels.

Kerosene shipments increased 1,372% in 2017 when compared to data from 2000. Crude petroleum shipments increased 675%. By contrast, coal and lignite shipments decreased 35%.

This trend follows the decline of coal and the increase in natural gas production in this region. Less coal is being mined as more companies go bankrupt and coal becomes harder to extract. Power plants are retiring coal generators in favor of natural gas units, which are not only cheaper but cleaner.

But the non-solid materials taking their place are more hazardous to ship. When a coal barge sinks, it generally stays in one place, said Sam Dinkins, a technical programs manager at the Ohio River Valley Water and Sanitation Commission, an interstate water quality agency known as ORSANCO. But when an oil or liquid hazardous material spills, things get messier, faster.

Containment of that release becomes problematic because its going to flow with the river downstream, Dinkins said. And so it spreads out, along with the river flow.

In many cases, the liquid can change the composition and quality of the water water that residents in the watershed ultimately drink.

The Louisville water supply faced a potential disaster in December 2017. A barge holding more than 300,000 gallons of liquid fertilizer broke in half just south of Cincinnati, Ohio, threatening the citys water supply downstream.

This particular spill wasnt due to high water, but it illustrates the potential for danger. As thousands of gallons of urea ammonium nitrate drifted downriver toward Louisville, the citys water authority took action.

This spill was unique because it wasnt like an oil spill where you could see it on the river, Louisville Water Company spokeswoman Kelley Dearing Smith told WFPL in 2017. The chemical was soluble, so our scientists really had to track the spill to understand how this plume was moving.

In this case, rain diluted the contamination, and helped it move swiftly through the city. But less than a month later, the rain would cause the barge breakaways near Pittsburgh and in West Virginia.

These inland spills may seem less catastrophic than ocean spills, but theyre more likely to cause harm to the surrounding area, said Lt. Cmdr. Takila Powell, U.S. Coast Guard marine investigations supervisor for the district that includes most of the Ohio watershed.

When you have an oil spill on an inland river, Powell said, water is more shallow and the currents are different than on the ocean. It takes a lot less oil to pose a big threat.

And plus, theres a higher chance of impact to the shoreline because youre on a river and theres two banks on either side, Powell said. So at least one could potentially be impacted.

Along the Ohio River, Past Accidents Have Led to Stronger Protections for Drinking Water

Government agencies and regulatory bodies say they are working together to improve safety and mitigate harm after accidents occur. But change is slow to come.

For example, Congress passed legislation in 2004 that established mandatory inspections for towing vessels. But mandatory inspections didnt actually begin until 2018, nearly 14 years later.

But as each year brings more volatile weather than the year before, the agencies say theyre trying to be proactive, rather than reactive.

Only recently did the NTSB begin documenting its accident investigations with an internal database. LaRue said the effort will help provide a better idea about trending and things like that, and hopefully spot safety issues.

Such a database, when implemented, could help NTSB create a recommendation report on how to avoid weather-related incidents in the future, but the NTSB still lacks enforcement power. Even if its investigators identify safety protocols that could help mariners deal with extreme weather, it would be up to the Coast Guard to implement them.

Currently, the Coast Guard maintains and operates regional plans that help mariners respond to hazards such as high water or inclement weather on specific stretches of river.

Powell said that during times of high water, the Coast Guard subsectors hold conference calls to discuss river levels, vessel restrictions and weather and river forecasts.

Those forecasts are available for mariners from the National Oceanic Atmospheric Association [NOAA], which uses various data points about rainfall and terrain to predict how waterways will react to extreme weather up to 10 days ahead of time.

That gives them the opportunity to make decisions that are going to help them navigate the rivers safely if the water is coming up quickly, said Trent Schade, hydrologist in charge of NOAAs Ohio River Forecast Center. They have an opportunity to move their boat into a safe harbor.

But these forecasts give only a short lead on the future of the river. Both the Coast Guard and NOAA say they arent focused right now on climate changes long-term impacts on river safety. When it comes to next year or the next 10 years, the state of the water is much murkier.

Alexandra Kanik is the data reporter for Kentucky Center for Investigative Reporting which is part of Louisville Public Media. She can be reached at akanik@louisvillepublicmedia.org

Caitlin McGlade contributed to this report.

Top photo: The Ohio River, during high water level, upstream of downtown Louisville on Feb. 15, 2018. (Photo by Alexandra Kanik/KyCIR)

Good River: Stories of the Ohio is a series about the environment, economy, and culture of the Ohio River watershed, produced by seven nonprofit newsrooms. To see more, please visit ohiowatershed.org.

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High Waters, Hazardous Cargo: The Complicated Job of Keeping Waterways Safe in the Ohio Watershed - alleghenyfront.org

Researchers Just Discovered the Secret to Making the Perfect Espresso Shotand It Requires Fewer Coffee Beans – Yahoo Lifestyle

Posted: January 24, 2020 at 10:46 am

If you're a coffee aficionado, you'd probably agree that there's nothing better than getting a tasty cup of joe for a good deal. According to new findings on ScienceDaily, researchers just discovered the secret to the very-best shot of espresso. In a study initially shared in the journal Matter, experts revealed that using less, more coarsely ground coffee beans when brewing espresso can give you the same strong coffee taste you love at a more affordable cost. Even better, this method delivers more consistent flavor with every shot of espresso.

Getty / Inti St Clair

Christopher Hendon, the co-senior author for the study and computational chemist at the University of Oregon, mentioned that leaders in the coffee business making minor changes in their coffee-creation process could make all the difference for the average consumer. "Most people in the coffee industry are using fine-grind settings and lots of coffee beans to get a mix of bitterness and sour acidity that is unpredictable and irreproducible," he said. "It sounds counterintuitive, but experiments and modeling suggest that efficient, reproducible shots can be accessed by simply using less coffee and grinding it more coarsely."

Related: This Is How Much Coffee You Can Safely Drink Each Day, According to New Research

The study's researchers, which included experts from the United States, United Kingdom, Ireland, Australia, and Switzerland, found that using a mathematical equation would determine how to make the best shot of espresso. They first analyzed the typical process of brewing a shot of espresso, which includes grinding a great deal of coffee beans to a fine consistency, then the brewing liquid dissolves the ground coffee in the drink.

After the team of experts conducted tests for themselves, they found that this technique from the coffee industry ended up clogging the coffee bed, limited the amount of coffee that could be extracted, and wasted more coffee beans. This method also made each shot of espresso taste different since some cups didn't have the same amount of coffee grounds. The researchers' mathematical solution found that, "one way to optimize extraction and achieve reproducibility is to grind coarser and use a little less water, while another is to simply reduce the mass of coffee," Hendon noted.

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Researchers Just Discovered the Secret to Making the Perfect Espresso Shotand It Requires Fewer Coffee Beans - Yahoo Lifestyle

Curious Kids: why can’t we put people on Mars? – The Conversation UK

Posted: January 24, 2020 at 10:46 am

Why cant we put people on Mars? Sarthak, aged 13, Delhi, India

While we havent yet put people on Mars, we may be able to in the future. As with any major human exploration, whether its climbing Mount Everest or travelling to the deepest point of the oceans, there will be a number of obstacles to overcome when we send people to Mars (and bring them back home again).

Firstly, building a spacecraft that can take a crew to Mars safely will be a challenge. Astronauts staying on the International Space Station (ISS) can receive supplies of food, water and other provisions because it is close to the Earth. But a journey to Mars will last six to nine months, depending on the relative positions of the planets to each other. The spacecraft will need to be self-sufficient, which means it will have to carry all the necessary supplies required for the trip or be able to produce them on board.

Curious Kids is a series by The Conversation, which gives children the chance to have their questions about the world answered by experts. If you have a question youd like an expert to answer, send it to curiouskids@theconversation.com. We wont be able to answer every question, but well do our very best.

The spacecraft will also need to provide protection for the crew. On Earth we are shielded from the sun by a magnetic field, but in space we can be exposed to solar and cosmic radiation, which damages cells and increases the risk of cancer.

One of the biggest challenges of a human Mars mission will be keeping the crew fit and healthy. Being in space for a long time can make a lot of strange things happen to the human body. When we enter the microgravity environment of space (when astronauts can float) the first thing that happens is that body fluids, which on Earth are pulled to the feet, are reduced and move towards the head and chest. This causes astronauts to experience something called puffy head, chicken legs.

Other serious effects include changes to bone and muscle. In space, bone density reduces at a rate of 1% and muscle mass at a rate of 3% per month. This is similar to the levels lost in an entire year during the ageing process for older people on Earth.

Losing these amounts of bone and muscle may not seem to be much of a problem in space. The weightless conditions mean humans can perform apparent feats of superhuman strength, such as an astronaut moving a satellite into position by themselves. However, when re-entering a gravity environment, muscle and bone loss reduces physical performance and greatly increases the chance of a fracture.

At present the best solution we have to counteract these effects is exercise. Astronauts on the ISS exercise for about 2.5 hours per day, doing a mixture of cardiovascular (cycling, running) and resistance or weight training. However, even with this amount of exercise, astronauts fitness goes down by 25% in just six months, so it is likely that crews will arrive on Mars in a weak and fragile condition.

Once on the surface of Mars, crews will be exposed to gravity again. But the gravity on Mars is only 0.38g (about one-third that of Earths). This means that moving around on the planets surface will be much easier than on Earth even though any visitors would have to wear protective spacesuits but crew members may not be able to replace the muscle and bone lost during the journey. The concern is that if they are unable to replace this muscle and bone when on the surface of Mars (probably for about a year) then they may not be able to come home.

So scientists are looking at lots of ways to keep astronauts healthy during long-term space exploration, including a mission to Mars. They are trying to create artificial gravity devices so astronauts can take part of Earths environment with them. Another possibility is vibration platforms like those used currently on Earth to help regenerate bones and muscles during ageing.

Hopefully, this will mean crews can endure the two-year round trip to Mars and ensure that our first journey to another planet isnt a one-way trip.

Curious Kids is a series by The Conversation, which gives children the chance to have their questions about the world answered by experts. When sending in questions, make sure you include the askers first name, age and town or city. You can:

Here are some more Curious Kids articles, written by academic experts:

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