To balance his energy:
SAMBA goes for walks twice a day.
To keep him in shape & socialized:
He runs and plays in the park
three times a week
Samba (Schnauzer) and
Batucada his friend
This article has been written to help women (and men) who want to achieve a lifted, rounder, toned butt.
Get to know your butt muscles FIRST
One of the most common myths about building a strong bubble butt is that exercising other parts of your body will also give enough work to your glutes. Exercises such as running, squatting or lunging all work your glute muscles. But that is not enough to achieve the bubble butt look. First and most important thing to start with is understanding your glute anatomy. Knowing which muscles, you need to work in order to reshape your glutes will help you achieve results much faster than hoping one day your butt will lift itself.
The Gluteus Maximus
Considered the largest and the strongest muscle of human’s body. When trained properly this muscle is the ones that gives your butt that firm and round look. Gluteus Maximus supports the movement of your hip and thigh as well as gives you balance when walking and running.
The Gluteus Medius
It is a fan shaped muscle that is partially covered with Gluteus Maximus. Gluteus Medius muscle plays an important role in pelvic stabilization while walking. This muscle also prevents your pelvis from tilting in your standing leg while you are moving your other leg forward. It is a lot harder to target Gluteus Medius than it is to target Gluteus Maximus. This is the muscle that helps create the heart-shaped form of your butt and the importance of working it is often overlooked.
The Gluteus Minimums
Situated right underneath Gluteus Medius, both of these muscles work together to support the rotational function of your hip. Look at it as a ball that rotates right around the bone and gives support to Gluteus Medius to perform the rotating motion and helps keep the muscle in place. This muscle significantly affects the development and shape of your Gluteus Medius.
When performing lower body exercises, we often follow the motion without focusing on the targeted muscle group. If you leave all the work up to your body, it will focus on giving the hard work to muscles that are stronger making it easier to perform the exercise. But once you understand and know what part of body you are trying to work, you will be able to target the right muscles and see results. Think about such an easy activity as walking up the stairs. If you are not thinking about it, you are doing most of the work with your thighs (glutes are still engaged, but not nearly as much as they could be). Next time you are walking up the stairs, first start walking up as you normally do. Once you are halfway up, switch your focus and engage your glutes. This motion will activate your butt muscles and you will feel how you are lifting up your body with glute muscles rather than thighs. Do the same when walking down the stairs. Engaging your glutes will keep your hips in place and it will work your glutes on the standing leg while lowering your other leg.
Here are TWENT ONE GREAT bubble butt exercises to turn a flat booty into a firm, round bubble butt:
Watch the video bellow, the same exercises but performed adding the resistance band. Colors different of the resistance bands has a higher or less resistance, depending on the color used, you increase or decrease the intensity of the exercise.
Get to work now because a super-toned butt doesn't come without hard work and dedication.
"THIS TOO SHALL PASS" BY ALEX
We are all being impacted by this pandemic, but each one of us has been impacted differently. As a personal trainer - Gyms were closed for over a year. This directly affected my business. So I developed alternative training programs. For example, streaming, outdoor training, resistance bands workouts …
Some clients had a hard time adapting while others instantly embraced these “Non-traditional” workouts.
For the majority people their habits and their hesitation to try new things does not change much throughout their life time. However, you probably heard that a crisis is also an opportunity for development, creativity, learning, knowledge and growth. Even though I have many years of experience in the fitness field, I've learned so much over the last year and a half. I learned to train with different tools or no tools. I incorporated a lot of exercises using body resistibility when the body weight involves using many muscles in dynamic and coordinated movements, rather than isolate specific joins as in conventional exercises. I followed CDC guidelines. I was able to train clients in outdoor location and ones I trained over the internet some chose to purchase some traditional gym equipment and other chose the resistant bands and accessories. Both groups are grateful they continued to strengthen their health and maintain the gains they had achieved pre- pandemic. The new normal life is gradually coming back, and it did surprise me when I heard from two clients that they want to continue training outdoors instead of going back to the gym. Life can be scary at times, but being brave to overcome these difficult times can also be rewarding, and I am grateful to these clients who continued by my side, even though at 6 feet apart.
While we were closed, we strategically planned our future, and we decided to move.
WE ARE IN HOLLYWOOD
We've moved to HOLLYWOOD, and we are getting bigger and better.
Close to Metro station and steps away from the legendary Hollywood and Vine intersection.
NEW ADDRESS: 6200 Hollywood Blvd # 3202 Hollywood CA 90028
WE ARE FINALLY OPEN FOR BUSINESS
We are excited to announce that WE ARE OPEN. A larger gym facility with the best in weight training machines, free weights, and Functional Training equipment, a market trend that replaces the old commercial gym. Our amenities provide a great competitive advantage, allowing us to offer all our customers modern, unique and effective workouts
Take advantage of this great opportunity and join us during this SUMMER.
Which one is Better?
When it comes to strength training, many people may wonder about the difference between resistance bands vs weights. Both tools allow a person to practice strength training but in very different ways. Each product may be better in some situations and less ideal in others. In this article, we break down exactly resistance bands vs weights and which product is the best choice for you.
This video on the right also explains and shows how to maximize your training by combining these two different resistance training tools.
Resistance bands exercises have been used for almost a century. It originally was used as a fitness technique, but eventually progressed to be used as a rehabilitation device. Today it is used commonly in both fitness and rehabilitation facilities around the world.
Resistance bands and free-weights resistance (such as barbells and dumbbells) have several similar properties: both provide some form of resistance, both allow a free range of motion , both allow variable speed of movement, and both allow progressive resistance. All four of these properties are critical for the benefits offered by effective resistance-training programs.
Despite the similarities between resistance bands and free-weight resistance, people would assume, due to the lightweight and “flimsy appearance of resistance bands, that free weights are clearly the better resistance equipment.
However, studies have shown that muscle activity and peak load during resistance bands exercises are similar to free-weights resistance exercises. This means that when comparing the same exercises performed with resistance bands or with free weights, the amount of muscle fibers activated are similar and the amount of force provided by the muscle fibers are similar.
Both resistance bands and free-weights resistance increase muscle strength, muscle tone, size and decrease body fat.
In addition to the similarities that resistance bands share with free-weights resistance, there are several benefits that resistance bands offer that free-weights resistance does not.
One of the most important benefits of resistance bands is that, unlike free weights, they do not rely on gravity to provide resistance. This increases its potential for use in more functional movement patterns that mimic both everyday activities and sport-specific activities. Because free weights rely on gravity to provide resistance, they can only provide resistance in a vertical plane —the direction of gravity. This means that if you do an exercise with a free weight in the horizontal plane, such as moving your left hand (while holding a dumbbell) from the left side of your body to the right side of your body, there is no resistance to that movement.
With resistance bands on the other hand, you can have resistance when doing exercises in a horizontal plane. This means you can perform exercises such as twisting your body from side to side, side kicks and punches, as well as movements that mimic a baseball swing or basketball pass with resistance band. Performing exercises with resistance in a horizontal plane better prepares the individual for performing daily tasks—such as turning his body while carrying a heavy box—much easier and with less risk for injury. It also better prepares athletes for competitive movements that take place in a horizontal plane, such as swinging a baseball bat, and helps to prevent sports injuries.
A study published in a 1998 issue of American Journal of Sports Medicine, reported that collegiate tennis players who trained using resistance bands increased their shoulder strength and the speed of their tennis serve. Another study, from Louisiana State University (New Orleans), discovered that resistance bands training program strengthened the rotator cuff muscles of collegiate baseball pitchers better than a program that used free-weights dumbbells.
Because resistance bands do not rely on gravity to provide resistance, it is possible to change the emphasis placed on muscles during certain exercises. This is made possible by changing the direction of the pull of the resistance bands. For example, research from Brigham Young University reported that it was possible to change the emphasis placed on the quadriceps and hamstrings during squatting or stepping exercises by changing the direction of pull of the resistance bands.
The ability to change muscle emphasis is important for those who want to target specific muscles either for aesthetic reasons or for strengthening for sport competition. It is also important for those with injuries, as shifting the force more to certain muscles can help protect certain associated joints. For example, greater hamstring emphasis during squatting or stepping exercises helps to protect certain structures around the knee.
This is difficult to accomplish with free weights because, as previously stated, they require the direction of force to be vertical, due to the reliance on gravity for resistance. Another benefit provided by the fact that resistance bands do not rely on gravity is that it provides continuous tension to the muscles being trained. When you lift a free weight like a dumbbell in any direction other than straight up and down, the tension on the muscle can actually be removed at certain points in the range of motion. For example, when doing a biceps curl with a dumbbell, as you curl the dumbbell up towards the shoulder, at the very top of the movement the dumbbell is literally falling towards the shoulder. This means that the tension on the biceps has been removed because the dumbbell is no longer being lifted up against gravity by the biceps. When doing a biceps curl with resistance bands, the tension is present throughout the entire range of motion because the elastic material provides resistance due to its own properties.
The fact that resistance bands equipment does not rely on gravity also means that the resistance bands equipment used can be inexpensive, lightweight, and easily stored and transported despite its ability to provide strong resistance. On the contrary, free weights must be heavy and cumbersome to provide strong resistance. In addition, free weights tend to be expensive as they are typically priced by the pound.
Another unique benefit of resistance bands that free weights resistance does not offer is linear variable resistance. What this means is that, as the range of motion of the exercise increases, the resistance provided by the resistance bands equipment increases. For example, when doing a biceps curl, as you curl your hand up toward your shoulder, the resistance of the band increases. This is due to the physical properties of the resistance bands material. As its length increases (from being stretched), it provides more resistance. One of the benefits of this is that as the range of motion increases and the resistance increases, the number of muscle fibers that are being used in the exercising muscle increase. The more muscle fibers being used, the greater the adaptations in muscle strength that can be achieved with the training program. This benefit is not offered by free-weights resistance.
Another reason linear variable resistance, as provided by resistance bands, is beneficial is due to what is known as the strength curve of muscles. The linear variable resistance provided by resistance bands better mimics the strength curves of most muscles. A strength curve refers to the way a muscle’s or muscle group’s strength changes over a range of motion. Because of their anatomy, most muscles increase in strength over the range of motion until a certain point. Again using the biceps curl as an example, as you curl the hand toward the shoulder, the muscle gets stronger up until about the halfway point of the range of motion. Thus, the biceps muscle is weakest at the start of the exercise and strongest at the halfway point of the exercise. When doing a biceps curl with a free weight, the individual is limited to how much resistance he can use by how strong the biceps are at the beginning of the exercise (its weakest point). That means that during the biceps curl, the muscle is not receiving adequate resistance when the muscle is at its strongest point in the range of motion. When performing a curl with resistance bands, however, the resistance increases as the range of motion increases. This means the muscle is receiving greater resistance at its strongest point in the range of motion and therefore is receiving more adequate resistance to better stimulate strength adaptations.
Many individuals using resistance bands report that they can feel a difference, such as a stronger burn in the muscles and greater muscle fatigue, as compared to when they use free weights. This is due to the linear variable resistance that the resistance bands equipment offers. This allows a greater number of muscle fibers to be used and taxed throughout the range of motion. Anecdotal evidence aside, research studies also confirm this difference. One study performed at Truman State University (Kirksville, MO) found that athletes who included resistance bands bench press training in their regimens had a significantly greater increase in bench press strength and power as compared to those who only utilized free-weight resistance training.
Another study, performed at the University of Wisconsin-La Crosse, reported in a 2006 issue of the Journal of Strength and Conditioning Research, that when athletes used elastic band training in addition to free-weight training they had significantly more leg power than when they only utilized free-weight training
A critical benefit of resistance bands is that it prevents the user from “cheating” on the exercise being performed. This is a common practice, especially for beginners, when using free weights. Cheating involves the use of momentum to get the weight moving. Once the weight has built up momentum, the muscle fibers do not need to be maximally activated to continue moving the weight throughout the rest of the range of motion of the exercise. This is due to the fact that the physics of momentum has taken over to move the weight. The physical properties of resistance bands device do not allow the user to cheat by using momentum. This is because the resistance from the resistance bands equipment comes from the stretching of the resistance bands material and not the mass of the resistance bands equipment. The only way to continue a movement while performing an exercise with resistance bands is to utilize more muscle fibers in the exercising muscle to continue stretching the elastic material.
The research performed on resistance bands suggests that not only does resistance bands offer similar benefits to free-weight resistance, but it actually has several benefits that outweigh (pun intended) those of free weights.
This means that a program using resistance bands can provide similar benefits to a program that uses free-weights resistance, such as increased muscle strength, increase muscle tone and size, and decreased body fat.
In addition, a program that uses resistance bands can also provide benefits that are not offered by free-weight resistance programs, such as more functional strength, better injury prevention, greater ability to change muscle emphasis during exercises, greater muscle power development, and easier use.
Benefits of Resistance Bands vs. Free-Weights Resistance.
This table shows the specific benefits of resistance bands and free-weights resistance:
References: References 1. Aniansson, A. P., et al. Effect of a training programe for pensioners on condition and muscular strength. Archives of Gerontology and Geriatrics 3:229-241, 1984. 2. Boyer, B. T. A comparison of the effects of three strength training programs on women. Journal of Applied Sport Science Research 4(3):88-94, 1990. 3. Ebben, W. P. and Jensen, R.L. Electromyographic and kinetic analysis of traditional, chain, and elastic band squats. The Journal of Strength and Conditioning Research 16(4):547-550, 2002. 4. Fornataro, S, et al. Investigation to determine differences in strength gains using Thera-Band at fast and slow training speeds. Physical Therapy 74(5):S53, 1994.. 5. Heinecke, M., et al. Comparison of Strength Gains in Variable Resistance Bench Press and Isotonic Bench Press. The Journal of Strength and Conditioning Research: 18(4): e361, 2004. 6. Hughes, C. and Page, P. Scientific Basis of Elastic Resistance. In The Scientific and Clinical Application of Elastic Resistance (Page, P. and Ellenbecker, T. S. eds) Human Kinetics, Champaign, IL: 3-14, 2003. 7. Matheson, J. W., et al. Electromyographic activity and applied load during seated quadriceps exercises. Medicine & Science in Sports & Exercise 33(10):1713-1725, 2001. 8. Mikesky, A. E., et al. Efficacy of a home-based training program for older adults using elastic tubing. European Journal of Applied Physiology and Occupational Physiology 69(4):316-320, 1994. 9. Page, P. A. Posterior Rotator Cuff Strengthening Using Theraband(R) in a Functional Diagonal Pattern in Collegiate Baseball Pitchers. Journal of Athletic Training 28(4):346-354, 1993. 10. Schulthies, S. S., et al. An Electromyographic Investigation of 4 Elastic-Tubing Closed Kinetic Chain Exercises After Anterior Cruciate Ligament Reconstruction. Journal of Athletic Training 33(4):328-335, 1998. 11. Stoppani, J. Encyclopedia of Muscle & Strength. Human Kinetics, Champaign, IL. 2005. 12. Treiber, F. A., et al. Effects of Theraband and lightweight dumbbell training on shoulder rotation torque and serve performance in college tennis players. American Journal of Sports Medicine 26(4):510-515, 1998. 13. Wallace, B. J., et al. Effects of elastic bands on force and power characteristics during the back squat exercise. The Journal of Strength and Conditioning Research 20 (2): 268–272, 2006.
As we ring in the new year, we are sharing everything you need to start the new year strong. From keeping your New Year’s resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered.
Mediterranean diet tops list of best diets for 2020
The Mediterranean diet -- a diet heavy on vegetables and whole grains and lean on meat -- is once again at the top pf top of an annual ranking of best diets.
The eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables, was named best diet overall for 2020 in U.S. News & World Report's annual ranking.
The Mediterranean diet was also named best diet for healthy eating, easiest diet to follow, best diet for diabetes and best plant-based diet.
"Researchers have known for decades that people who live in countries bordering the Mediterranean Sea live longer and suffer less from chronic diseases, which is a big deal," Angela Haupt, managing editor of health at U.S. News & World Report, told "The Mediterranean diet is an eating plan, not a structured diet, which means you’re on your own to figure out how many calories you should eat to lose weight and shape it accordingly."
"You’ll emphasize foods like fresh fruits and veggies, whole grains, seafood, legumes and flavorful herbs and spices, while cutting back on red meat, saturated fat and sugar," she said.
Another plant-based diet, the Flexitarian diet, made a big move this year on U.S. News & World Report's list. The diet is ranked number two (tied with DASH) on the best diets overall category for the first time.
"The idea behind the Flexitarian diet is really smart and easy to follow," said Haupt. "Follow a plant-based diet to the greatest extent that you can, but it’s totally fine to have that burger once in a while."
The Worst Diets: Whole30, Atkins and ketogenic diets
On the opposite end of the best diets list are the Whole30, Atkins and ketogenic diets. Those diets are among the most searched online but rank lowest on U.S. News & World Report's list because of their restrictions, according to Haupt.
"The experts who rate diets for U.S. News say there’s simply no need to cut out entire food groups, such as dairy or whole grains, and doing so could put you at risk of nutritional deficiencies," she said. "It also makes a diet particularly difficult to follow, which lowers the odds of lasting success."
The Best Diets: Mediterranean, DASH, Flexitarian, Weight Watchers, Volumetrics, MIND and Mayo Clinic
The diets that ranked in the top five of this year's list -- Mediterranean, DASH, Flexitarian, Weight Watchers, Volumetrics, MIND and Mayo Clinic -- have consistently hovered near the top of U.S. News & World Report's rankings for the past several years. Haupt said that should be a big takeaway for consumers.
"The top-performing diets all have some common threads: they’re safe, sensible and based on sound science. You don’t need to wipe out entire food groups or follow lots of complicated rules in order to lose weight and keep it off, and most of the time, it’s better not to," she said. "Eat the foods you’ve always been told to eat, like fruits and veggies and lean protein, and cut back on saturated fat, sugar and red meat, and you’ll likely do OK."
Here is a breakdown of the diets that rounded out the top five in U.S. News and World Report's 2020 Best Diets Overall ranking.
1. Mediterranean diet
The Mediterranean diet is an eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables.
U.S. News and World Report called the diet a "well-balanced eating plan" and pointed to research that suggests the diet helps prevent some chronic diseases and increases longevity.
The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, according to U.S. News and World Report.
"Having a glass of wine is just fine, too," said Haupt. "On an average day, you might have smoked salmon for breakfast, or maybe a slice of whole-grain toast with half of a mashed avocado. Lunch could be gazpacho soup or a spiced lentil salad, and then for dinner, perhaps penne pasta with roasted cherry tomatoes, olives, capers and pine nuts."
2. DASH diet
The DASH diet, made up of low-sodium and healthful foods, was originally started by the National Heart, Lung, and Blood Institute (NHLBI) as a diet to help reduce blood pressure.
The NHLBI publishes free guides on the plan so you can see if it is right for you.
The plan focuses on fruit, vegetables, whole grain, lean protein and low-fat dairy and eliminates foods high in fat and sugar-sweetened drinks and sweets, according to U.S. News and World Report.
3. Flexitarian diet
The flexitarian diet encourages people to try alternative meat options, like tofu, but leaves room for flexibility if you can't quite fully give up meat. The diet was promoted by dietitian Dawn Jackson Blatner in a 2009 book that says you can reap the benefits of a plant-heavy diet even if you eat meat occasionally, according to U.S. News and World Report.
This plant-heavy diet focuses on adding five food groups -- "new meat," fruits and vegetables, whole grains, dairy and sugar and spices -- to your diet, instead of taking foods away.
The "new meat" food group includes tofu, beans, lentils, peas, nuts, seeds and eggs, according to U.S. News and World Report.
WW, formerly Weight Watchers, ranked in the top five for best diets overall and continued to hold the No. 1 spot for best commercial diets and best weight-loss diets for 2020.
The program, which is backed by Oprah Winfrey and recently signed on Kate Hudson as an ambassador, rebranded in 2018 with a new name, WW, and a focus on wellness.
WW's myWW program, launched late last year, uses details of members' food preferences and lifestyle to match members with one of three ways to follow the WW program, according to the company.
applies points values to foods, with higher points for foods high in saturated fats and sugars, and lower points for foods with high levels of protein.
WW offers its members support online and is well-known for its in-person group meetings.
5. MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, ranked fifth last year, is a hybrid of the top-rated DASH and Mediterranean diets.
The diet focuses on "10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine," according to U.S. News and World Report.
Among the diet's requirements is eating three servings of whole grains, a salad and another vegetable daily, as well as a single glass of wine if desired.
5. Volumetrics diet
The Volumetrics diet is described by U.S. News & World Report as "more of an approach to eating" than a structured diet.
Food is divided into four groups with the goal of eating more of categories one and two (fruits and vegetables, nonfat milk and broth-based soup, grains, low-fat meat, legumes) and less of categories three and four (meat, crackers, cheese, cookies, nuts, butter, oil, candies and chips).
"The point is to learn the Volumetrics philosophy and apply it where you can throughout the day," writes U.S. News & World Report. "See where you can replace a category four item (baked white potato) with a category one item (sweet potato), for example."
5. Mayo Clinic diet
The Mayo Clinic diet focuses on a restructured food pyramid that emphasizes fruits, vegetables and whole grains, according to U.S. News & World Report.
"In general, these foods have low energy density, meaning you can eat more but take in fewer calories," writes U.S. News & World Report. "Think of it this way: For about the same amount of calories you could have a quarter of a Snickers bar or about two cups of broccoli."
These Are the Reasons You Should Not Wash Every Food
Almost every one of us has been raised with the idea that you should wash and clean every food that you bring into your kitchen. This is why most people are shocked to find that there are actually some foods that do not need to be washed. We understand that it is important to rid your food of any impurities that might damage your family’s health. But you might be surprised to learn that washing certain foods might actually be exposing you and your loved ones to serious health conditions. This is why it is crucial that you learn about which foods you should be washing, and which ones require other cleaning measures that do not involve exposing them to water.
Canned foods are known for their long shelf life. This makes them highly susceptible to developing gross impurities that you certainly do not want to expose your kitchen and body to. Dangerous particles from cans, especially the lids, can contaminate your food. This is why experts recommend that you thoroughly wash the cans of all canned foods and leave them to dry before you open the lid. In the case of canned beans, it is also recommended that you drain, and thoroughly rinse the contents with water. But make sure that the water you are rinsing them with is cold, as hot water can damage your food. This will help you get rid of the excessive amount of sodium that can be found in the liquids used to preserve them.
Raw Fish, Meat, and Poultry
This is a good example of foods that should absolutely not be washed, as it often does them more harm than good. Most people think that it is a good idea to wash meat and poultry to help rid them of any bacteria that might cause them and their loved ones harm. Researchers have demonstrated that getting rid of the bacteria in these foods will require washing them with scalding hot water. This is just not possible when you are washing these foods at home. The United States Department of Agriculture advises against washing raw meat and poultry. The reason behind this is that washing them with water promotes the spread of contamination on both your food and your kitchen surface.
You might be surprised to learn that you should keep the eggs you purchase as far away from water as possible. Most of the eggs that you buy from stores have already been washed soon after they have been laid. They have also most likely been covered with a protective layer of mineral oil to help shield their shells from bacteria. This is why the United States Department of Agriculture recommends that you do not wash store-bought eggs once you bring them home. This might actually lead to dangerous contamination that could put you and your loved ones in grave danger.
Using herbs in your culinary endeavors will help you add different aromas to your meals and make your food taste so much better. They are also rich in vitamins and minerals that will benefit your health and well-being. If you regularly buy herbs, you have certainly noticed that they often have some amount of dirt on them. If left unwashed, herbs can contaminate your kitchen and other adjacent foods with bacteria from dirt and grit. This is why the USDA highly advises that you wash any type of herbs that you bring into your kitchen. Wash them carefully and then let them dry on a paper towel. You should also think about buying a salad spinner, as it will help you remove any excess water from your herbs after washing them.
Clams, mussels, and all types of shellfish should definitely be washed! These foods often contain more than enough silt and sand to cause damage to your health. That is why you should thoroughly rinse them with cold water before you consume them. It is also highly recommended that you put them in a pot full of water and leave them inside the fridge for approximately 30 minutes. It is also a good idea to add some salt to the pot before you put it in the fridge. After 30 minutes take the pot out of the fridge, scoop the shellfish and give the shells another wash.
We sincerely hope that this article has helped clear out some misconceptions that you might have had concerning which foods should be washed, and which shouldn’t. Please share this article with friends and family to warn them against washing every food they bring inside their kitchen.
Why should you include bananas in your diet?
As soon as we hear the phrase “weight loss” the first thing that comes to our mind is hunger, restrictive diets, and excessive workout. However, most of the time, the person ends up breaking the diet and giving up on the whole diet program. There are some foods that are very rich in nutrients, which will provide you with the necessary daily intake of vitamins and significantly reduce your appetite, preventing you from feeling hungry. One of these foods is banana. Following are some benefits of including bananas in your diet.
Bananas are known for being rich in potassium. This nutrient is very important to maintain the right level of fluids in the body. To achieve this, potassium and sodium work hand in hand. The balance of the potassium-sodium combination in the body helps the kidneys work properly. The process as a whole functions by sucking out the extra fluid from the blood cells when they are in the kidneys. Those fluids are later stored in the bladder to be released. The extra fluids in the body may cause you bloating which does not go hand in hand with weight loss. Further, potassium is important to regulate the muscle contractions, and have enough energy to work out.
Magnesium is a vital mineral to the body’s function. Magnesium helps maintain normal blood pressure, strong bones, and stable heart rhythm. Without this mineral, the body cannot produce ATP (the energy molecule) and the muscles would be constantly contracted. Studies done by the National Institute of Health proved that magnesium is included in more than 600 chemical reactions in the body. These reactions are mainly done to create energy, form new proteins out of amino acids such as tryptophan, create and repair DNA, regulate neurotransmitters such as serotonin, and regulate the muscle contractions. Magnesium is also a crucial element in your workout. Research from the National Health Institute proved that your body needs 10%-20% more magnesium when you are exercising. Magnesium also helps reduce the risk of cardiovascular disease by maintaining a steady heart rhythm.
In many experiments, phosphorus was associated with BMI (Body Mass Index). Studies showed that this mineral is very important for people who are willing to lose weight. One 12-week study tested the effect of phosphorus on weight loss. The study consisted of participants between 18 and 45 years old who were randomly assigned to two groups. One group took phosphorus supplements 3 times a day (with each meal). On the other hand, the other group took the same amount of placebo. The findings were as follows; first, phosphorus caused weight loss, reduced the waist circumference, and lowered the BMI. Second, phosphorus reduced appetite and participants reached the fullness level with less food. These results proved that phosphorus can be a beneficial nutrient for those who want to lose weight. Adding bananas to your diet may give you a good feeling as well as help you lose weight.
Tryptophan is the amino acid from which serotonin is created. It is an essential element in the brain’s function. Dieters are advised to include foods rich in tryptophan in their diets due to its benefits on the psychological health. Consuming enough tryptophan can help you prevent depression, anxiety, poor cognition, mood disorders, and insomnia, among other brain conditions. Although tryptophan has no direct relation to weight loss, but it is the component that would help you have a good feeling about your diet and the efforts you do to reach your weight loss goals. Adding bananas to your diet can be considered as an antidepressant that you take during the days you feel down.
Similar to tryptophan, phytoalexin is not directly linked to weight loss. Instead, it is a nutrient that can function as an antibiotic due to its known antimicrobial capacities. Jonathan D. Walton, Koichi Yoneyama, and Masahiro Natsume define phytoalexins as antimicrobial constituents that the plants produce to fight infections. According to this definition, phytoalexins found in bananas can be considered an antioxidant and anti-inflammatory substance that can help you prevent premature aging, and reduce the discomfort you may get due to your appearance after weight loss. Recent studies showed also that the regular consumption of phytoalexin can lead to the prevention of cardiovascular disease caused by poor diets.
Elements to add to your diet
There are various recipes of juices and smoothies that can be included in your diet when it comes to weight loss. One of these recipes can be the banana smoothie. To prepare this drink you will need one banana and half a glass of plain non-fat natural yogurt. These ingredients can be adjusted according to your preferences. The ingredients in this smoothie are rich in calcium and protein, which are believed to help improve the body’s capacity of fat burning without impacting the muscles. Studies have shown that dieters who included yogurt in their diets (3 times a day) lost 81% more fats around their waist than those who did not include it. Moreover, you can add coconut oil, lemon juice, flaxseed or ginger powder to your diet. These ingredients can lower cholesterol, improve your body metabolism, as well as lower high blood pressure.
Some of these ingredients may cause side effects or even complications to some dieters with particular health conditions. You may want to remove ginger and cinnamon from your smoothie recipes if you suffer from high blood pressure. These ingredients would make the hypertension worse. Also, pregnant women should limit their daily intake of ginger to 1 g a day. Talking to your doctor about your individual needs and conditions is important before starting a diet, or adding a particular ingredient to it.
The banana smoothie can be the best choice if you are a breakfast skipper because it won’t make you feel full, however, it will give you enough energy to start your day.
Keep in mind that to safely and surely reach your weight loss goals you have to make sure that you are having two elements; healthy eating and consistent exercise.
Most people believe that apples are healthy, but guess what? It’s not exactly true. Actually, apples involve several risks that may urge you to make a trip to the doctor. Besides, a portion of this fruit may be deadly. Let alone the pesticide residue and allergens that could seriously harm your health. Here are the downsides of apples, and a few ways to lower the risks:
The amygdalin in apple seeds turns into deadly cyanide if the seeds are chewed or crushed. Basically, this serves as a defense mechanism for the fruit since cyanide affects the oxygen supply reaching the body cells, and might kill a person within a few minutes, if eaten in sufficient amounts.
Sure, the unintentional ingestion of one or two seeds won’t kill you, but might cause side effects, like dizziness, weakness, confusion, headaches, nausea, vomiting, and cramps. Swallowing the seed uncrushed is not a cause for concern, since it will pass through the digestive system undigested. Remember, the conversion to cyanide does not occur unless the seeds are crushed.
Apples produce a natural wax coating that producers wash off before sending them to the market. Plus, they use a synthetic wax instead to impart that glossy and firm look. This hides the age of apples and makes them look fresh.
Overall, this waxy coating is thought to be safe, but many people report certain health complications, like respiratory distress, ulcers, or infections, after eating an apple – and the wax may be responsible for that. What’s even more alarming is that this coating is used in organic and non-organic apples. Fortunately, there are some individual brands that avoid it. Do your research to find out if non-waxed apples are available in your location.
Modern food production harbors a number of hazards. That’s why we always opt for the most natural products in an attempt to preserve our health. But when it comes to unpasteurized apple juice or apple cider vinegar, the consequences may be severe.
A large number of people report being dangerously sick after the ingestion of E.coli and cryptosporidium, present in unpasteurized apple beverages. For this reason, children, older adults, pregnant women, and those with a weak immune system should drink pasteurized apple juice and cider, if they need to.
Bear in mind that when you drink the juice alone, you get pure sugar without the fiber to reduce it.
The Environmental Working Group classifies apples among the Dirty Dozen list of foods that contain high doses of pesticides. As a matter of fact, apples have been ranked at the top of the list for more than five consecutive years.
Due to the waxy coating, pesticides are hard to wash off the fruit. Therefore, try to swap conventional apples with organic apples, though they can be highly expensive!
You should be fully cognizant of the fact that pesticides can be toxic and might cause several health issues, including allergy, respiratory tract irritation, nausea, diarrhea, headache, fatigue, loss of consciousness and seizures.
While many people think that eating apples promotes a healthy lifestyle and supports their weight loss objectives, it may come as a surprise that this fruit might not help you lose weight. Moreover, it stops you from shedding those extra pounds you’ve been working hard to lose.
The reason behind this is that apples feature many carbs. Even though they are not simple carbs that cause your blood sugar to climb, they offer ready fuel for energy that the body does not require to burn fat. Besides, the fiber in apples may cause bloating and gas, making you look heavier than you are.
Since 2006, the American College of Sports Medicine (ACSM) have conducted a survey to predict future health and fitness trends for the following year.
The survey conducted is used to help predict trends in both fitness and wellness for the following year with responses from those who work in the health and fitness industry, while also identifying fads, or activities/workout styles that are only relevant for a short period.
Highlights of the 2019 annual survey of health and fitness trends included:
1. Wearable Technology
Wearable technology was at the top-ranked position it had occupied for two consecutive years, before dropping to number three in last year’s survey. The return of wearables might be due to the result of manufacturers correcting some monitoring inaccuracies of the past.
2. Group Training
Group training, defined as classes of more than five participants, was rated number two for the second year in a row. Small group training has been gaining popularity because it’s an affordable, fun way for clients to take advantage of a trainer’s expertise at a lower financial investment — all while keeping the fun and competitiveness of a group dynamic.
3. high-Intensity Interval Training (HIIT)
Third in the league is, high-intensity interval training (HIIT), referring to short bouts of workout followed by a short rest period.
4. Fitness Programs for Older Adults
Fitness programs for older adults has made a strong return to the top 10 in recent surveys. “Older adults” typically refers to anyone age 65 years or older, but it is important to realize that this age group includes a wide range of fitness and health needs.
5. Body Weight Workouts
Body weight workouts for a bodyweight practitioner a strong core is the key to build body strength. Be brave and abandon the stability which most weights machines offer. Instead, hit the floor and perform your press ups unilaterally, on one leg or with one arm. You’ll find the added degree of difficulty recruits more muscle fibers, engages the core and gets the different muscles in the body working cohesively.
6. Certified Fitness Professionals
Ranked sixth in the order, is employing certified fitness professionals – certified by ACSM or other nationally accredited organizations replacing “educated, certified, and experienced fitness professionals,”
With the increasing rise in different forms of yoga like the Power Yoga, Yogalates, yoga in hot environments, and others it has for the first time appeared in the top 10 in this survey after 2016.
8. Personal Training.
With increasing demand, personal training has become more accessible online, in health clubs, in the home, and in worksites that have fitness facilities. Personal training includes fitness testing and goal setting with the trainer working one on one with a client to prescribe workouts specific to each client’s individual needs and goals.
9. Functional Fitness Training
Functional fitness training. There is a trend toward using strength training and other activities/movements to improve balance, coordination, strength, and endurance to improve activities of daily living. Replicating actual physical activities someone might do it as a function of their daily routine depending on the need. Functional fitness also is used in clinical programs to replicate activities done around the home.
10. Exercise is Medicine
It is a global health initiative that is focused on encouraging primary care physicians and other health care providers to include physical activity assessment and associated treatment recommendations as part of every patient visit and referring their patients to exercise professionals. In addition, EIM recognizes fitness professionals as part of the health care team in their local communities.
Trends dropping out of the top 20 since the previous survey were circuit weight training, sport-specific training, and core training.
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