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The Future of Steroids and Performance Enhancers – Muscle & Fitness

Posted: June 24, 2020 at 8:55 pm

As Ben Pakulski contemplates the future of steroids in bodybuilding and powerlifting, he evokes the 2011 Bradley Cooper movie Limitless. In the film, Coopers character, a struggling writer, takes a pill that expands the limits of his mental capabilities. Its certainly not as simple as Hollywood made it out to be, but for Pakulski, a former IFBB Pro League bodybuilder who hosts the popular Muscle Expert Podcast, the central premise of the film provides at least a loose template for what the future might look like. Imagine a performance enhancing drug that can heal wounds or soothe sore muscles almost instantly, or imagine a pill that can directly trigger muscle growth and fat loss. Thats what some athletes and bodybuilders are looking for in steroids.

As science and genetics develop, Pakulski and other experts believe that the steroids of today, which have lingered in the background of competitive powerlifting and bodybuilding for decades, will soon be a thing of the past. Today, these drugs broadly target muscle-building pathways in the body and often come with crippling hormonal side effects that doctors like Thomas OConnor, aka the Anabolic Doc, have to confront in his office multiple times per day. Those compounds, which date back to the mid20th century, are always going to be around, OConnor says, because they work, phenomenally, and theyre accessible on the internet.

The future, however, points toward more specialized drugs, which can be tailored to the bodys specific needs. Right now, those next-gen performance enhancing drugs include SARMs (selective androgen receptor modulators), which are essentially anabolic compounds that promise fewer steroid-related side effects; designer steroids, which are specially formulated by chemists in labs; peptides, which are molecules that activate hormone pathways in the body; and also testosterone replacement therapy, nootropic compounds designed to maximize brain function, and eveneventuallythe idea of editing genes to maximize performance.

How safe are all these things? Thats something we cant really say for certain at this point, in part because the science is still in its early stages, and in part because its difficult to study them too closely because theyre still viewed as tabooparticularly within competitive sports. And the potential for abuse, especially among amateurs who may not have the proper knowledge or the professional guidance, is still a serious concern.

Some of these new things have created a lower barrier for abuse, says one well-known powerlifter and strength coach, who prefers to remain anonymous. Its kind of like they get their toes wet with this stuff, and it becomes a gateway into them taking something more potent.

In an effort to understand what the future might look like, we spoke to several experts about what they see on the horizonand how best to understand the benefits and the risks.

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The Future of Steroids and Performance Enhancers - Muscle & Fitness

DROZ: Name of the game: Isolate the few to protect the many – North State Journal

Posted: June 24, 2020 at 8:53 pm

In this June 11, 2020, file a passer-by wears a mask out of concern for the coronavirus while walking past a storefront window in Boston. (AP Photo/Steven Senne, File)

The number of coronavirus cases are still on the rise in North Carolina. In parallel, the economy is in free fall. The state unemployment rate has more than tripled since February, and 1 million people have filed for unemployment benefits. Fortunately, its possible to balance kick-starting the Tar Heel State economy while protecting our most vulnerable residents.

Gov. Cooper needs to get on board. Although parts of the state economy have started to reopen, the governor continues to veto legislation that would relax restrictions further. Restaurants remain forced to operate at limited capacity, and health clubs, as well as similar businesses, remain closed. The governors ultra-cautious approach has likely cost North Carolina nearly $200 million from the now-cancelled RNC convention.

Despite what some doomsday predictions claim, a return to normalcy can be done safely.

Public health officials and the doctors who have dealt with coronavirus patients have learned a lot since the start of the pandemic notably, who is most susceptible to the virus. More than 80% of coronavirus-related deaths are people over the age of 65, and 42% of fatalities occur in nursing homes or alternative assisted living communities. Additionally, less than one-in-10 deaths list the coronavirus as the sole cause; the rest involve a pre-existing condition that inflamed the effects.

The fatality rate when including the entire population? Just 0.4 percent. For Americans who are 34 years old or younger, the death rate is even lower: 0.0005 percent, or one fatality per 2,000 cases.

It seems silly to keep the state economy running on low power mode when its evident which group of people needs to be protected; everyone else, which accounts for the vast majority of North Carolinians, should be able to get back to work and return to a near-normal life.

At-risk groups including older people and those with pre-existing conditions should continue to take more precautions and limit human contact. Visitation and isolation policies should remain in place at nursing homes and other establishments where vulnerable populations live or frequent. Younger, healthier people can do their part by following common sense, facile health practices.

Frequent hand washing, being cognizant of crowds and staying home if symptoms reveal themselves are among recommended protocols. New reports indicate that asymptomatic spreading of the virus which was initially a major fear is rarer than previously thought. Its easier to limit the spread when its obvious who is potentially infected. Optimizing your immune system with a good diet, exercise and enough sleep will also help your body fight the virus, or the common cold for that matter!

The name of the game is to isolate the few to protect the many; not the other way around.

As part of a bipartisan group of 70 experts which included doctors, academics, economists, scientists and business specialists we outlined this sentiment in a letter to President Trump in May. Among other recommendations, we recommended that a professional statistician be added to the Presidents Coronavirus Team, that more emphasis be placed on accurate record keeping, and for a much stronger focus on effective therapeutics. When adopted together, these recommendations can help our state and the entire country get back on track.

North Carolinians dont face a binary choice between economic recovery and protecting the states most at-risk population. We can have the best of both worlds. Gov. Cooper should take note.

Dr. John Droz is a physicist residing in North Carolina and is a partner of the Job Creators Network Foundation.

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DROZ: Name of the game: Isolate the few to protect the many - North State Journal

Best educational toys for kids aged 1 to 5 – goodtoknow

Posted: June 24, 2020 at 8:53 pm

The best educational toys for kids will combine a fun aspect which allows a child to play, whilst engaging their mind to learn key skills in the process. This could be anything from perseverance, cause and effect, investigation, hand-to-eye coordination or STEM. But how do you know which educational toys to pick?

Young children are sponges when it comes to learning new things. So, just like youd make sure your kids have a varied, nutritional, balanced diet when it comes to what they eat, ensuring they have a balanced play diet that incorporates different activities and games as stimulus for their minds is also important.

But dont worry making sure a child has sufficient stimulation to enable their brains to develop fully is easier than it sounds.

Learning, the development of key skills and stimulation for children comes from a variety of sources. While playing with educational toys has an important role in that, so does providing them with different experiences, letting them play with other children and talking to them about their day or what youre doing as they watch you do it.

Joanne Moore, aPrimary School Teacher in Norfolk and Educational Product Adviser to Learning Resources told GoodtoKnow that educational toys are essential to a childs development.

As stated by Einsteinplay is the highest form of researchand from a very early age children learn and develop through play, Joanne told us. They allow children to freely explore, challenge their minds and support the development of many skills from fine motor control, early mathematics to speech and language.

Child development expert and psychologist Dr. Amanda Gummer, who is also the founder of Dr. Gummers Good Play Guide, adds that while toys that promote school-based learning can help childrens confidence at school and help them embed the learning: there are also lots of educational toys that support learning through encouraging exploration, fostering curiosity, building relationships, exploring moral dilemmas etc which should not be ignored.

Toys that encourage a child to be actively doing and toys that provide open-ended opportunities I feel are most important for early child development, says Joanne.

Toys that are kinaesthetic allow a child to develop their hand-eye coordination plus their fine and gross motor skills. These skills are the essential building blocks before a child can learn to write. There are some great apps available out there for online learning. However, I feel it is important to do as much off-screen learning as possible for young children.

Open-ended toys allow a child to explore their own imagination and creativity. They will often provide a child with challenges which build resilience, perseverance and problem solving skills. These are all characteristics of effective learning. These characteristics are essential for young children to develop in order to become an effective and motivated learner for life.

STEM stands for Science, Technology, Engineering, and Math. STEM toys are designed to promote learning, curiosity, and education while they are played with.

When it comes to educational toys for kids, STEM toys in particular are great for helping your child develop innovative thinking, hand-eye coordination and spatial skills amongst other things while they play. Youll love watching STEM toys foster creativity and problem solving in your child.

Its never too early to introduce your children to toys containing letters and numbers so that children become familiar with them at an early age, says Dr. Amanda Gummer.

However, Dr Gummer also emphasises that its important not to hot house children. Basically, try not to force the educational toys on them.

Feeling pressured to play with a particular toy is a sure way to turn a child off wanting to play with it and wanting to learn, Dr Gummer advises.

Below weve rounded up the best educational toys for kids aged 1 to 5. All the toys are out this year and recommended by experts, fellow parents and those in the know! Scroll through to find the right products aimed at your childs age.

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Best educational toys for kids aged 1 to 5 - goodtoknow

Elisabeth Moss on Shirley and The Handmaid’s Tale Season 4 – Collider.com

Posted: June 24, 2020 at 8:53 pm

From director Josephine Decker and screenwriter Sarah Gubbins, the indie drama Shirley tells a story about renowned horror writer Shirley Jackson (Elisabeth Moss) that blurs fact and fiction. When the arrival of newlyweds (Odessa Young, Logan Lerman) shakes up her writing routine and raises the tension between Shirley and her husband Stanley (Michael Stuhlbarg), they begin to toy with the couple and push their limits in a way that could have a lasting effect on their relationship.

During this 1-on-1 phone interview with Collider, actress Elisabeth Moss talked about why she was nervous about playing the brilliant but troubled real woman, the inspiration she got from co-star Michael Stuhlbarg, the research that was key in helping her find her performance, why it was liberating to explore Shirley Jackson, and what she hopes audiences take from watching the film. She also talked about The Handmaids Tale Season 4, and how theyre currently trying to figure out how to safely return to work to finish shooting the season.

Image via Sundance Institute

Collider: I have to say that I just was so fascinated, enthralled and compelled by this film, and you and everyone else in this is just so phenomenal.

ELISABETH MOSS: Thank you. I really appreciate that.

Actors always talk about wanting to find characters that challenge them, and it seems like there are so many challenges with a character like this. What excited you about the challenges with something like this, and in what ways do you feel this character most challenged you, as an actress?

MOSS: This the first time that Ive ever played a real person, I think. I could be wrong, but I think so. Its been a long road, so I could be forgetting some poor soul, but its the first time that Ive played a significant historical figure, I should say, that everybody knows. I think that was the challenge for me. It was a little frightening. I was a little nervous about that. Im not really that interested in doing research and stuff, and I had to do all of this research, all of a sudden, and approach it in a completely different way. Michael [Stuhlbarg] was incredibly inspiring, in that sense, because hes very good at that and thats how he works. He really helped inspiring enthusiasm and also literally sent me material to read. I honestly dont know if I could have done it without him. That was the thing that was new for me, and definitely a challenge.

Image via Sundance Institute

What sort of research most helped you? Did you read the novel? Did you read her work? What was the key in finding her, for you?

MOSS: The thing that was the most inspiring was reading these letters, between Stanley and Shirley, that we got. That was really rare, that we found them. It wasnt a biography, it wasnt her stories, and it wasnt her reading her stories, which we had a recording of. It was truly them. Thats how we really discovered their sense of humor, their intelligence, how much they loved each other, and how much anger was there. That was the most helpful thing, I think.

Did you approach this as though you were playing Shirley Jackson, the author, or did you approach this as a character that happened to be named Shirley Jackson, who was also a writer, since this is somewhat fictionalized?

MOSS: Yeah, totally. The honest answer is a little bit of both. The research into who Shirley was laid the groundwork. That was the bedrock of it. And then, at one point, I remember saying to Michael, right before we started, Now, I think we have to let it go. I think weve gotta let it all go. You can get so wrapped up in playing a real person that you care more about that than playing the other parts of them. And so, we both decided that we were going to do our own Shirley and Stanley, and this was gonna be our own version of them. You have to forgive yourself a little bit. Its the only way that you can actually proceed without fear. I think that was really helpful for us to do, at a certain point. Its not an exactly accurate story of Shirley Jackson. I think that its important to mention she was incredible mom. She was wonderful to her kid and a great cook. Ive spoken to her son, and she was a great mom. Obviously, thats not included in the story. So, its a slice of this woman.

Shirley is a blend of madness, loneliness, depression, sadness, despair, and all of these emotions. Is that fun to explore, as an actor, or do you have to learn to pace yourself through all of that?

MOSS: I love it. I love that kind of work. I am very fulfilled by it. I am not afraid of it. Im not a method actor. Part of the reason why Im not a method actor is because I do think that would be exhausting and maybe Im just lazy. Maybe Id be a better actor, if I was a method actor, but its just not quite my style, so I dont get exhausted by it. I love it. I find that all characters end up being a facet of your personality, and I have a lot of Shirley in me. I loved exploring that. It was liberating.

Image via Hulu

Is there a challenge in playing someone whose mind is something of a mystery, or do you just try to be present in each moment?

MOSS: I think that you do the latter. I remember talking to Sarah Gubbins, the writer, and for me, this was a story about a writer and their process, how difficult and challenging that process can be, and the places that you have to go in your imagination, in order to get the story, and to be that brilliant. Thats what I focused on. So, as far as the parts that were maybe not real, or maybe they were in her imagination, or maybe her mind was taking over, she did have a fair amount of drinking happening and she did have a fair amount of, unfortunately, a reliance on pills and diet pills, and that kind of thing, and I think that really was messing with her mind, quite a bit. I think the only way to do that, though, is to play it like its real because its real to her, and thats all that matters.

What do you hope audiences take from this film?

MOSS: I love her so much. I have so much admiration for her. I think she was brilliant, and I think she was a good person, and I think she had a great sense of humor, and I hope that people see that. She was troubled, and she had substance abuse problems, and she was bit troubled in her mind, but I think that she was a brilliant woman. She was so ahead of her time and she inspired so many people that came after her. And so, I hope that people get that little bit of her. I hope they take that away.

You were only two weeks into shooting Season 4 of The Handmaids Tale, before production shut down due to COVID. As a producer on that series, have you been a part of the conversations about how to get back into production safely? What are your biggest hopes and fears, in that regard?

MOSS: Yes, we have a production call, every week, and we have a producer call, every week. There have been a lot of emails, a lot of Zooms, and a lot of conversations. One of the great things that our line producer has done is basically gone to every single department and talked to them, and picked their brain and tried to figure out what their daily process is, and what theyre looking for and what they need, in order to feel safe, which I think is a really important part of it. Theres a lot of stuff thats above my pay grade and above my head, that were all reading about in the Hollywood Reporter. But for us, as producers, and for most producers, its about, how do you do it and be safe? Thats all. Human life is not worth making a TV show for. Everyone wants to go back to work because we love what we do, and theres also people that need to support their families and themselves. The producers contributed to a fund for our crew, that is out of our own pockets and has nothing to do with our larger corporation. We put a lot of money into it, and weve been keeping our crew going through that and supporting them being out of work. But weve gotta do it safely, and were just trying to figure that out. Its all new territory, and were all in the same boat here.

Shirley is available at Hulu and on VOD.

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Elisabeth Moss on Shirley and The Handmaid's Tale Season 4 - Collider.com

Not losing weight anymore? This can help – Jill Lopez

Posted: June 24, 2020 at 8:52 pm

Everyone who is in a weight loss program has hit a plateau at least once in their decent to a healthy weight. When you first start a new exercise and diet program, you often lose a lot of weight quickly as you burn many more calories than you consume and shed water weight.

As you lose weight however, you need fewer calories to maintain your body, and you no longer have the relatively easy pounds of water weight to shed. On top of this, your body learns the new routine and learns how to do the exercises they are used to as efficiently as possiblemeaning fewer calories are being burned.

All this can lead to you no longer losing weight, or even gaining a little bit back even though you are still sweating it out every day. While restricting your diet even more and exercising even harder is an option, you may be able to break the plateau by changing your routine.

Mixing it up

If you're a runner, you may be steadily increasing on time and distance. You may be able to break out of your plateau by choosing to do sprint exercises or if you're a weight lifter, switching to maximum volume instead of maximum weight. These changes are approaching the same goals, but in a different way that may help you see improvements.

Overtraining can actually lead to poorer performance. If you are working hard and never taking breaks, your body won't be able to change. Your body needs rest in order to rebuild the muscles you broke down during exercise, so if you never give your body the chance to rest, you won't see the results you are working for.

If you are counting calories carefully, it may be worthwhile to recheck how many calories you need in order to have a deficit at your current weight. If you have lost a significant amount of weight already but are still using your starting calculations, you may no longer be in deficit.

If you aren't counting calories, now may be a good time to start a food diary. If you aren't aware of how much you are eating, or just how many calories are in your favorite foods, you may be over eating without realizing it.

It may also be that you are simply not doing enough any more. As you grow, it gets easier for your body to meet the demands of a normal workout. You can help break out of that by developing a new skill. Maybe you've only ever hit the treadmill and want to try weights instead. Maybe you've never done a push up, or have focused exclusively on weights and want to try cardio. What ever it is that challenges you, give it a try. It may be the break you need.

If you're in a plateau, there could be a lot of reasons why this is happening. Try using these tips to break out of it, and get back on the path to better fitness.

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Not losing weight anymore? This can help - Jill Lopez

Get back to shape with these homemade weight loss shakes – Times of India

Posted: June 24, 2020 at 8:52 pm

The best thing about making shakes is that you can use any fruit as per your taste preference, but at the same time adding fruits that can blend well without causing any reaction are the ones you should add to your shakes and smoothies. If you want to give your body the much needed boost of energy post workout, then this Papaya Banana Pomegranate shake is perfect for you.

To make this easy shake, take a juicer, add 400 gm pomegranate seeds and extract the juice. Next, cut papaya and banana, take a blender, add the fresh fruits along with pomegranate juice, blend all this into a smooth blend.

Next, add in chopped almonds and cashew nuts, then add 3 tablespoon condensed milk. If you want to make it a bit more healthy, then replace condensed milk with unsweetened fat milk and to add some sweetness you can add some honey. Blend it all again with some crushed ice and serve chilled. This heavy shake can be a perfect healthy meal replacement.

Both pomegranate and papaya are a good source of fiber, folate, magnesium and other vitamins, which will give your body the right amount of nutrition to stay energized and hydrated throughout the day. Moreover, the addition of nuts will add a tasty twist and amp up the health quotient of your shake.

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Get back to shape with these homemade weight loss shakes - Times of India

‘There’s no quick fix’: Glasgow woman halved dress size with NHS help – Glasgow Times

Posted: June 24, 2020 at 8:52 pm

A 29-year-old Glasgow woman who dropped six dress sizes after joining an NHS funded weight-loss scheme has told how online support stopped herpiling the pounds back on during lockdown.

Lindsey Kinlochsays her weight battle began at the age of 18 when she had surgery to treat a foot and ankle deformity which left her unable to exercise.

At her heaviest Linsdey, who lives in Stepps,weighed15st 3lb, dangerously overweight for her 4ft 8inch frame.

She suffers from the genetic condition pseudohypoparathyroidism, which affects height and also causes learning difficulties.

After her blood pressure soared and she started experiencing breathlessness Linsey decided to try to lose weight and while initially successful she was worried about being able to sustain it.

READ MORE: Michelle Mone tells Loose Women she exercisesthree times a day during lockdown

Her GP referred her toa local group run by WW, (formerly Weight Watchers) which is funded by NHS Greater Glasgow and Clyde.

Lindsey admits that the journey from high-caloriefast food and takeaways to healthy meals made from scratch wasnt easy but she persevered andnow weighs a much healthier 10st 11lb and says she is delighted she can still enjoy her favourite tipple of malt whisky.

She said: I have struggled with my weight from the age of 18 or 19 when I had a procedure to treat my foot and ankle deformity. This reduced my mobility to almost zero and post op I was in a wheelchair to get around.

In 2018 I had a second procedure as due to mobility issues I was using a wheelchair and my health was rapidly deteriorating.

"I wanted to try to improve my health but my motivation never came until January 2019 when I had high blood pressure concerns and when I checked my weight I was 15 stone 13lb. Beingonly 4ft 8 I could not afford to be carrying this extra weight.

"My GP decided to refer me to WW and I wans't sure this was going to be for me, but I decided to give it ago.

Lindsey says she was nervous about attendinggroup workshops because of her disabilities.

She said: I was used to mixing in restricted circles, so the thought of attending a new workshop with lots of people I didnt know made me nervous, but I had nothing to worry about as the coach Lesley Park made me feel welcome and all the other members quickly made me feel part of the community.

I have never regretted that choice I made joining and its been the best thing I have done, as its for me.

Its not been easy Im very surprised at how well I have done.

READ MORE: Did you have a baby during lockdown? The Glasgow Times wants to hear from you

I used to eat without any thoughts to portion sizes, I liked takeaways and loved cake.

"I now enjoy including different food and drinks and love cooking fresh healthy meals and get meal ideas from my app. I enjoytrying different whiskyand one of my favourites is Dalmore and it's great to know I can still enjoy a wee dram and still lose weight.

I used to wear a size 24 but now wearing a size 12, and its great clothes shopping."

Linsey says she was nervous her good habits would slip when lockdown kicked in and her local group workshops stopped.

She said: Thankfully, WW are now running virtual workshops, and make sure I attend every week.

My advice to anyone trying to lose weight would be that there is no quick fix so be proud of every small loss as everyones journey is different, listen to your body more and take time for you if you need it.

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'There's no quick fix': Glasgow woman halved dress size with NHS help - Glasgow Times

This Genius Tip Will Help You Ripen Avocados Almost Instantly – The Beet

Posted: June 24, 2020 at 8:52 pm

Were no fortune tellers, but if youre plant-based or vegan-curious were guessing we can predict at least one food fact about you: You love avocados. You love the six reasons you should eat an avocado a day for health and weight loss. You love easy homemade guacamole with chips and fancy avocado toast with pickled onions, pumpkin seeds, and a riff on that spectacular plant-based ricotta your go-to breakfast spot used to make you thrice a week. (You also love and miss your go-to breakfast spot, sigh.)

One thing you dont love so much? Having to deal with a rock-hard avocado when your guac hankering calls or your sad piece of toast lands on your plate, ready for its favorite mate. That explains why we were thrilled to see this easy tip from Womens Healthon how to ripen avocados so theyre always ready to roll when you need one. Collect your apples, tomatoes, melons, and ripe bananas and put them in the produce drawer of your fridge. Snuggle your avocado into the middle of the group and let them all sit in there for a day or two, writes the articles author Madeline Howard. Then, when you finally need it, open up your fridge and you'll have...the worlds most perfect avocado!

The reason this works is thanks to a naturally occurring gas that bananas, melons, apples, and the like produce, which accelerates the ripening of food in its proximity. Since avocados are so-called ethylene sensitive foodsand fruits and veggies like the aforementioned are ethylene producers, storing them near each other helps quicken ripening. Worth noting: If you want to avoid food waste, make sure you also arent storing fruits or veggies that are ethylene sensitive nearby, except for this explicit purpose.

In lieu of storing your avocados in the fridge, you can also put them in a paper bag with a banana or apple (according to the California Avocado Board you should avoid using newer varieties like Gala or Fiji that have been bred to ripen slowly and produce less ethylene) to help them ripen more quickly.

Of course, youll still have to utilize this technique a day or two in advance of when you plan on using your avocado, but considering the answer to when you want an avocado is always, were pretty sure it cant hurt to always have a backstage avocado ready to report for business.

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This Genius Tip Will Help You Ripen Avocados Almost Instantly - The Beet

Blackberries Nutrition: Benefits, Calories and Recipes – LIVESTRONG.COM

Posted: June 24, 2020 at 8:52 pm

Blackberries are power-packed with vitamins, minerals and antioxidants and are often enjoyed fresh, as a jam or in baked goods.

For just 62 calories, one cup of blackberries will provide you with about 31 percent of your daily value of heart-healthy fiber.

Image Credit: LIVESTRONG.com Creative

They're closely related to raspberries and are known as "aggregate fruits" because they're made from multiple flower ovaries that combine to make one fruit.

Blackberries are found primarily in northern temperate regions, and wild blackberries are abundant in North America and the Pacific and Atlantic coastlines.

Blackberries Nutrition Facts

One cup of blackberries is equal to a single serving. One cup of blackberries contains:

Vitamins, Minerals and Other Micronutrients

Health Benefits of Blackberries

Like other berries, blackberries have a rich and varied nutrient profile. Blackberries contain a wide variety of vitamins, minerals and antioxidants.

1. Blackberries Can Help With Weight Management

Blackberries are an excellent source of dietary fiber, which supports healthy weight-loss goals and helps maintain a healthy weight.

In fact, adding more fiber to your diet is linked to lower body weight, according to an April 2013 study in Nutrients.

Dietary fiber creates bulk and increases fecal water content, helping keep you full and your intestinal tract running smoothly. Fiber can also help improve glucose tolerance, increase insulin sensitivity and reduce levels of blood cholesterol levels and triglycerides.

Boosting your fiber intake to 30 grams per day is an effective approach to weight loss, as shown in a February 2015 Annals of Internal Medicine study.

Are You Getting Enough Fiber?

Track your daily nutrients by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

What's more, eating a plant-forward diet full of whole fruits (such as blackberries) as well as vegetables, legumes and nuts has been shown to be an effective strategy for treating obesity, according to a November 2018 study in Nutrition and Diabetes.

2. The Minerals in Blackberries Can Support Healthy Bones

Blackberries contain minerals associated with good bone health, including manganese, copper, zinc, magnesium and vitamin K.

These minerals work together to support bone homeostasis. Manganese helps with bone metabolism, assisting in the prevention of osteoporosis, according to the National Institutes of Health (NIH) while copper and zinc help with bone formation and overall structure, per American Bone Health.

The majority of magnesium in our body is found in our bones and functions closely with calcium and phosphorous. Vitamin K plays a key role in bone metabolism and is essential for bone health, according to the NIH.

3. Blackberries Pack Powerful Antioxidant Properties

Berries contain a number of health-promoting nutrients, such as phytochemicals, manganese and vitamin C, which have been found to be therapeutic for a variety of gastrointestinal and immune-related illnesses, according to the October 2017 issue of Nutrition Reviews.

Manganese helps to scavenge reactive oxygen species (ROS), which are known as free radicals, and help the body deal with oxidative stress, according to an April 2018 report in Oxidative Medicine and Cellular Longevity. Blackberries contain 40 percent of your DV of this mineral.

Meanwhile, vitamin C helps limit the damaging effects of free radicals through its antioxidant activity, all of which have a positive effect on the gastrointestinal tract and immunity, according to the NIH.

There are currently no confirmed or known food allergies or drug interactions related to blackberries. Be sure to discuss any medication and food interactions with your health professional.

Try adding a handful of blackberries into your morning smoothie to boost its fiber and antioxidant content.

Image Credit: jenifoto/iStock/GettyImages

Blackberry Preparation and Useful Tips

Summer is blackberry season and when the plump fruits have a rich, deep color, a sweet aroma and are most likely to taste best.

Avoid blackberries that still have a hull attached in the center, indicating they were picked before fully ripening. Packaged blackberries should not be packed in too tightly, have stains or a lot of moisture or look crushed or moldy. You can also find frozen blackberries year-round in the freezer section of your local grocery store.

When preparing blackberries, follow these cleaning tips to protect the delicate fruits from injury:

Remove any crushed berries or they will cause the others to mold quickly. To prevent crushing and spoilage, you may want to transfer them from their original container to a single layer in a shallow glass dish covered with a damp paper towel.

Blackberries are extremely perishable and are best eaten within two days of purchasing. Never wash berries before storing them and be sure to place them in the refrigerator as soon as possible.

How to Freeze Blackberries

If you can't eat the blackberries within two days, you can easily freeze them.

Creative Ways to Use Blackberries

Blackberries are delicious raw or cooked. Here are some quick serving ideas.

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Blackberries Nutrition: Benefits, Calories and Recipes - LIVESTRONG.COM

Keys to boosting the immune system – Opelika Observer

Posted: June 24, 2020 at 8:51 pm

By Justin MillerSpecial to theOpelika Observer

People come in contact with thousands of germs each and every day. Some of these germs can cause a person to fall ill and have adverse effects on the human body. Luckily, the body has its own set of defenses to fight these germs: the immune system. However, in order for it to work properly, people must take proactive measures.

Like a car, the immune system needs to be tuned up in order to properly function, said Tamara Warren, an Alabama Extension human nutrition, diet and health specialist. Proper nutrition and physical activity are keys to tuning up an immune system.

Proper Nutrition in Diets

There are many people today who do not incorporate nutrient-rich foods into their diet on a daily basis. Having a diet that consists of proper amounts of nutrients is one of the best ways to build up an immune system. Warren said that several nutrition-related health problems can lead to an ill-prepared immune system.

Diets that are high in calories, fat, salt and sugars can lead to the development of chronic diseases, she said. Many of these diseases, including obesity, heart disease and diabetes, can cause the immune system to tune down.

Consuming the right amount of nutrients provides the body with the necessary tools to fight off infections and diseases. Warren said meals should include a variety of foods from all of the food groups.

Fruits and vegetables, whole grains, proteins and dairy products all contain key nutrients that are important to an immune system working properly, Warren said.

Get Moving

In addition to a proper diet, physical exercise is also an important aspect to developing a strong immune system. Warren said people should engage in physical activity daily.

Physical activity increases oxygen levels and provides the human body with the needed energy to strengthen an immune systems fighting power, she said. Adults should be active for 150 minutes a week and youth for 60 minutes a day.

While some may lack the motivation to exercise, Warren said walking is an easy option that can fit into almost any schedule.

Walking is one of the easiest and most stress-free exercises that can also be enjoyable, Warren said. The key is to start small and steadily increase the time you devote to physical activity.

Walking Like a CHAMPION

The Alabama Extension Walking Like a CHAMPION campaign is here to help people get moving. This is an ongoing statewide campaign that encourages Alabama residents to get healthy by eating the right foods and adding physical activity to their daily routines. Participants can walk as individuals or be a part of the program with a group. Visit the Walking Like a CHAMPION page for more information.

More Information

The Alabama Extension content piece Tuning Up an Immune System provides a more in-depth look into strengthening an immune system. More information on health and nutrition is available on the Alabama Extension website http://www.aces.edu.

Go here to see the original:
Keys to boosting the immune system - Opelika Observer


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