Nearly half of all deaths from heart disease, stroke and diabetes in the United States are associated with diets that skimp on certain foods and nutrients, such as vegetables, and exceed optimal levels of others, like salt, a new study finds.
Using available studies and clinical trials, researchers identified 10 dietary factors with the strongest evidence of a protective or harmful association with death due to “cardiometabolic” disease.
“It wasn’t just too much ‘bad’ in the American diet; it’s also not enough ‘good,'” said lead author Renata Micha. “Americans are not eating enough fruits, vegetables, nuts/seeds, whole grains, vegetable oils or fish,” she said.
Micha is an assistant research professor at the Tufts University School of Nutrition Science and Policy in Boston.
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Data Reveals Overwhelming Statistics
The researchers used data from multiple national sources to examine deaths from cardiometabolic diseases — heart disease, stroke and type 2 diabetes — in 2012, and the role that diet may have played.
“In the U.S. in 2012, we observed about 700,000 deaths due to those diseases,” Micha said. “Nearly half of these were associated with suboptimal intakes of the 10 dietary factors combined.”
Too much salt in people’s diets was the leading factor, accounting for nearly 10 percent of cardiometabolic deaths, according to the analysis.
The study identifies 2,000 milligrams a day, or less than 1 teaspoon of salt, as the optimal amount. While experts don’t agree on how low to go, there is broad consensus that people consume too much salt, Micha noted. Other key factors in cardiometabolic death included low intake of nuts and seeds, seafood omega-3 fats, vegetables, fruits and whole grains, and high intake of processed meats (such as cold cuts) and sugar-sweetened beverages.
Each of these factors accounted for between 6 percent and 9 percent of deaths from heart disease, stroke and diabetes.
“Optimal” intake of foods and nutrients was based on levels associated with lower disease risk in studies and clinical trials. Micha cautioned that these levels are not conclusive. Optimal intake “could be modestly lower or higher,” she explained.
Low consumption of polyunsaturated fats (found in soybean, sunflower and corn oils) accounted for just over 2 percent of cardiometabolic deaths, according to the study. High consumption of unprocessed red meats (such as beef) was responsible for less than one half of 1 percent of these deaths, the analysis showed.
The take-home message: “Eat more of the good and less of the bad,” Micha said.
Proper Nutrition for Optimal Health
Vegetable intake, for example, was considered optimal at four servings per day. That would be roughly equivalent to 2 cups of cooked or 4 cups of raw veggies, she said. Fruit intake was deemed optimal at three daily servings: “For example, one apple, one orange and half of an average-size banana,” she continued.
“And eat less salt, processed meats, and sugary-sweetened beverages,” she said.
The study also found that poor diet was associated with a larger proportion of deaths at younger versus older ages, among people with lower versus higher levels of education, and among minorities versus whites. Dr. Ashkan Afshin is acting assistant professor of global health at the University of Washington’s Institute for Health Metrics and Evaluation.
“I commend the current study’s authors for exploring sociodemographic factors, like ethnicity and education, and their role in the relationship of diet with cardiometabolic disease,” said Afshin, who was not involved in the study. “This is an area that deserves more attention so that we may fully understand the connection between diet and health,” he said.
The study doesn’t prove that improving your diet reduces risk of death from heart disease, stroke and diabetes, but suggests that dietary changes may have an impact.
“It is important to know which dietary habits affect health the most so that people can make healthy changes in how they eat and how they feed their families,” Afshin said.
The study was published March 7 in the Journal of the American Medical Association.
In an accompanying journal editorial, researchers from Johns Hopkins University urged caution in interpreting the findings.
According to Noel Mueller and Dr. Lawrence Appel, the results may be biased by the number of dietary factors included, the interaction of dietary factors and the authors’ “strong assumption” that evidence from observational studies implies a cause-and-effect relationship.
Still, the editorialists concluded that the likely benefits of an improved diet “are substantial and justify policies designed to improve diet quality.”
SOURCES: Renata Micha, R.D., Ph.D., assistant research professor, Friedman School of Nutrition Science and Policy, Tufts University, Boston; Ashkan Afshin, M.D., Sc.D., acting assistant professor of global health, Institute for Health Metrics and Evaluation, University of Washington, Seattle; March 7, 2017, Journal of the American Medical Association
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
Unhealthy diets may have contributed to as many as 400,000 premature deaths from heart disease and strokes in 2015, a new study estimates.
And, it’s not just the things you should be avoiding — such as salt and trans fats — that are contributing to these deaths. The excess deaths may also be caused by what’s missing in your diet — namely, nuts and seeds, vegetables and whole grains, the researchers said.
“Cardiovascular disease is the number one cause of death in the United States, killing more people in 2015 than any other cause,” said lead researcher Dr. Ashkan Afshin of the University of Washington in Seattle. He’s an acting assistant professor of global health at the university’s Institute for Health Metrics and Evaluation. “Poor diet is the top risk factor for cardiovascular disease death and, therefore, deserves attention from decision-makers in the U.S. when setting health agendas,” Afshin said.
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Preventing Heart Disease & Stroke with Proper Nutrition
The study results suggest that nearly half of heart disease and stroke (cardiovascular disease) deaths in the United States might be prevented with improved diets, he explained. Debates on dietary policies in the United States tend to focus on cutting out unhealthy foods and nutrients, such as trans fats, salt and sugar-sweetened beverages. But this study shows that a large number of heart-related deaths may be due to a lack of healthy foods, Afshin reported.
“This study highlights the urgent need for implementation of policies targeting these unhealthy food groups as well healthy foods, such as nuts, whole grains and vegetables,” he said.
The study data came from the U.S. National Health and Nutrition Examination Survey from 1990 to 2012. The researchers also used food availability data from the Food and Agriculture Organization of the United Nations and other sources.
Looking at deaths in the United States from heart and blood vessel diseases for 2015, the investigators found unhealthy diet choices and lack of eating healthier foods had a part in the deaths of more than 222,000 men and over 193,000 women. The study could not, however, prove a direct cause-and-effect relationship.
Low intake of nuts and seeds likely accounted for nearly 12 percent of deaths. Too few vegetables probably contributed to as many as 12 percent of the heart disease and stroke deaths. And, low intake of whole grains may have been responsible for more than 10 percent of those deaths. Too much salt likely accounted for 9 percent of deaths, Afshin said.
Samantha Heller, a registered dietitian, said, “If someone’s diet is low in nuts, seeds, fruit, fiber, whole grains and vegetables, then they are likely replacing those foods with less healthy options, such as deli meats, cheeseburgers, fried chicken, sodas, boxes of mac-and-cheese, sugar-sweetened beverages and other highly processed, junk, fast and prepared foods.” Heller is a senior clinical nutritionist at NYU Langone Medical Center in New York City.
“A crummy diet means the body has to work at Mach-10 to battle the onslaught of biochemical, physiological and inflammatory consequences. No wonder so many of us complain about being exhausted all the time and suffer from very serious and oftentimes preventable cardiovascular diseases,” she said.
Recommended Proper Nutrition
A more plant-based, whole-food approach to eating reduces internal inflammation, which in turn helps protect and heal “gunked up” arteries and an overworked heart. It also enhances the immune system, improves gastrointestinal and brain health, and boosts energy, Heller explained.
Heller recommends simple swaps, such as: sliced avocado, tomato and hummus on whole grain bread instead of a ham and cheese sandwich; a veggie burger topped with salsa instead of a cheeseburger; brown rice, vegetable-edamame paella instead of mac and cheese; a salad pizza instead of a pepperoni pizza.
“The good news is it is never too late or too early to ditch unhealthy foods, dig into a plate of vegetables, legumes, fruits, nuts, seeds and whole grains, and watch how our bodies respond by getting healthier and happier,” Heller said.
The study was funded by the Bill and Melinda Gates Foundation. The findings were scheduled to be presented Thursday at the American Heart Association meeting in Portland, Ore. Study results presented at meetings are typically viewed as preliminary until they’ve been published in a peer-reviewed journal.
SOURCES: Ashkan Afshin, M.D., M.P.H., acting assistant professor, global health, Institute for Health Metrics and Evaluation, University of Washington, Seattle; Samantha Heller, R.D., exercise physiologist and senior clinical nutritionist, NYU Langone Medical Center, New York City; March 9, 2017, presentation, American Heart Association meeting, Portland, Ore.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
Food products that claim to have no-fat, no-sugar, low-fat or reduced-salt aren’t necessarily healthier, researchers say.
The study authors looked at more than 80 million food and beverage purchases from 2008 to 2012. The purchases were made by more than 400,000 U.S. households. The researchers found that 13 percent of food and 35 percent of beverage products were marketed as having no, reduced or low levels of sugar, fat or salt.
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Common Products Advertised as “Healthy”
Low-fat was the most common claim the researchers saw. Next were low-calorie, low-sugar and low-sodium. But many of the products with low-content claims were less nutritious than regular food and beverage items, the researchers found.
“In many cases, foods containing low-sugar, low-fat or low-salt claims had a worse nutritional profile than those without claims,” said lead investigator Lindsey Smith Taillie. She is a research assistant professor in the department of nutrition at theUniversity of North Carolina’s School of Global Public Health.
For example, three reduced-fat Oreos contain four-and-a-half grams of fat, compared to seven grams in three regular Oreos. But both cookie types still have 14 grams of sugar per serving.
And while low-fat chocolate milk has a lower fat content, it has more sugar than plain milk and more sugar and fat than other beverages.
The researchers also found that white households were more likely to buy products with low-calorie claims, while Asian households were more likely to buy products with low-fat or low-salt claims. Black households were least likely to buy products with claims about being low in fat, salt or sugar.
High- and middle-income households were more likely to buy products with low-content claims than poor households, according to the study.
The findings were published recently in the Journal of the Academy of Nutrition and Dietetics.
SOURCE: University of North Carolina at Chapel Hill, news release, March 15, 2017
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
If you’re eager to save money while eating right, stick close to your own kitchen, researchers say.
“Frequent eating out was associated with lower diet quality, more ’empty calories’ and higher diet costs” compared to home cooking, said study author Adam Drewnowski.
The troublemakers for regular restaurant-goers are solid fats, calories, alcohol and added sugar, added Drewnowski, who directs the University of Washington’s Center for Public Health Nutrition. The findings come from surveys of more than 400 Seattle-area residents.
The healthier-at-home results shouldn’t come as a surprise, said Lona Sandon, a Dallas nutritionist who wasn’t involved in the study.
“Preparing your food at home gives you control over what goes on your plate,” said Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas.
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Eating Out vs Cooking at Home
Americans spend half their food dollars on meals consumed outside the home, but only about one in five meets nutritional recommendations set forth by the U.S. Department of Agriculture. Moreover, by the 1990s Americans were getting about one-third of their daily calories outside the home, the researchers said. With that in mind, between 2011 and 2013 they questioned 437 adults between the ages of 21 and 55 who were the principal food shoppers in their household. They asked how often they had eaten in or eaten out in the prior week. “Outside” included restaurants, fast-food locales, food stands, grocery stores and vending machines.
In turn, the nutritional value of each participant’s diet was measured according to the U.S. Healthy Eating Index (HEI). This assesses whether someone gets the right combination of fruit, vegetables and other nutritional elements.
Roughly half the participants frequently cooked dinner at home — six times or more a week, the team found. One-third cooked dinner often (four to five times a week), while about 15 percent rarely did so (three or fewer times a week). Those who ate more frequently at home scored higher on the healthy eating index than the others. They also spent less overall — on food consumed outside and at home — than those who ate out more often.
Food bills for the group that cooked in the most averaged $273 a month per person versus $364 a month for those who ate out most often.
“The saving in not going out more than made up for the slight increase in at-home costs,” explained Drewnowski.
Fat, alcohol and added sugar “reduced the [healthy eating] scores for people who went out to eat often,” he noted. “But people eating at home also got more vegetables and fruit.” Still, “cooking at home is not for everyone,” he acknowledged. The point to remember is that eating out doesn’t have to be a no-no, he said.
Better choices can be made by those who “prize convenience” over home cooking, Drewnowski said. Many options are available, he noted. For example, “vegetables do not need to be steamed. They can be grilled, baked and sauteed, with some oil and salt. Or made into soups.”
If you decide to prepare your own meals, Sandon offers some advice: “Cooking at home does not have to be time-consuming or require advanced cooking skills to make a healthy, balanced meal that meets the dietary guidelines.”
Keep it simple, she said. Just try to ensure that every meal is composed half of fruits and vegetables, one-quarter of whole grains, and one-quarter of lean protein.
“Every meal does not have to be a master piece,” Sandon added. “Start simple with something like mac and cheese. Add a side of steamed broccoli and carrots with grilled chicken breast or salmon, and you have a balanced meal.”
SOURCES: Adam Drewnowski, Ph.D., director, Center for Public Health Nutrition, University of Washington, Seattle; Lona Sandon, Ph.D., R.D.N., assistant professor, clinical nutrition, and program director, school of health professions, University of Texas Southwestern Medical Center at Dallas; Feb. 28, 2017, American Journal of Preventive Medicine, online
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
I’ve been baking quite a bit of bread lately, and I thought it was high time to share some new bread recipes. Almost a year ago, I posted a top-rated recipe for a traditional two-step, 24-hour sourdough bread. I love that recipe, and I think that it makes a really delicious, sour bread. However, sometimes I want my bread to come out less sour, or I don’t have the time to do the two-stage sourdough process. This recipe I use for a bread that only takes one rise – then it’s shaped and baked.
1-Step Sourdough Bread Recipe
First mix: 10 minutes First rise: 6-12 hours Bake time: 45 minutes
Whisk together until blended in the bowl of a stand mixer with the paddle attachment or in a large bowl with a fork:
460 g Spring Water (don’t use tap water or any chlorinated water) 30g whole psyllium husk (or 20g finely ground psyllium husk)
Mix into the liquid with the paddle attachment or by hand with a wooden spoon:
Pre-shape the dough into a ball and keep it seam-side up in the bowl. Cover the bowl with plastic wrap and let stand at room temperature for 6-12 hours. Keep an eye on it starting at the 6-hour mark.
When the bread has risen significantly, and you think it’s getting close to time, heat your oven to 450 degrees F with a cast-iron dutch oven inside. You will know the bread is ready to bake when it has risen quite a bit, and a fingermark gently poked against the surface of the dough doesn’t fill in immediately anymore. Once it passes the “finger test” and the oven is hot, you can shape the loaf, although it’s better to under-proof a little than over-proof. (If you need to go longer than 12 hours on the rise, put the dough in the refrigerator after the bread shows a significant rise. You can leave it in the fridge for up to a day or maybe three, then shape and bake.)
Carefully invert the bread onto a piece of parchment paper. Shape the bread into a slightly tighter ball by tucking the sides of the dough underneath all around the edge. Dust the top with flour if desired. Score the loaf with slashes 1/2 inch deep.
Using the parchment paper to lift it, carefully place the shaped loaf inside the hot dutch oven. Spritz the bread and all around the cast-iron pan before covering it with the lid. Bake the bread for 25 minutes inside the dutch oven, remove it to the rack, and bake another 20 minutes or until deeply browned. Remove the bread to cool on a rack, or for a crispier crust, let it cool in the oven with the door propped ajar.
A gluten free diet can work for fibromyalgia patients and provide relief from common symptoms. According to the research, it is important to note that the gluten free (GF) diet may help both fibromyalgia (FM) patients with and without celiac disease. Before you start a new diet, you should consult a doctor, but first consider the following studies.
Gluten free diet for fibromyalgia helps non-celiac gluten sensitivity
A study published in Rheumatology International reveals that fibromyalgia patients who have not been diagnosed with celiac disease may still benefit from going on the gluten free diet. Researchers point out that it is possible for these patients to have non-celiac gluten sensitivity. This means that the celiac disease tests come back negative, but the patients are still reacting to gluten.
According to the researchers, when fibromyalgia patients adhered to the gluten free diet, they were able to reduce or eliminate many FM symptoms. They point out that 90 patients out of the 246 who participated in the study responded well to the gluten free diet. All of these patients reported a reduction in pain, and some were able to return to work and normal life. In addition, the patients noted that their fatigue, depression, gastrointestinal symptoms and migraines improved on the gluten free diet.
Gluten free diet for fibromyalgia and celiac disease
It is possible to have both fibromyalgia and celiac disease. A study published in BMC Gastroenterology reveals that patients who have fibromyalgia and celiac disease benefit from the gluten-free diet. After one year of following the gluten free diet, the patients reported an improvement in the quality of their lives and a reduction in fibromyalgia symptoms.
The patients had fewer tender points and better scores on the health assessment questionnaire. In addition, both their celiac disease, fibromyalgia pain and other symptoms decreased. Furthermore, they were able to reduce the number of prescribed drugs they took.
Should you try the gluten-free diet for fibromyalgia?
It is important to consider the diet advice from experts about fibromyalgia. Several studies have shown that the gluten free diet can help patients with this medical condition. However, each case is unique, so you have to consult your doctor before making significant diet changes.
If you have fibromyalgia, you may want to consider being tested for celiac disease. Some of the main symptoms of celiac disease are abdominal pain and gastrointestinal problems such as bloating, diarrhea, constipation, gas, indigestion and nausea. You may also experience cramps, itchy rashes, weight loss, fatigue and many other symptoms.
The gluten free diet requires you to eliminate all wheat, barley and rye products. Gluten is a protein, and it can appear as an ingredient in many products. In addition, cross-contamination is a big issue, so many products can be contaminated with gluten and not safe on this diet. If you decide to follow this diet, you must start by reading labels carefully.
TUESDAY, March 28, 2017 (HealthDay News) — High-intensity exercise may help older adults reverse certain aspects of the “cellular” aging process, a new study suggests.
It’s no secret that regular exercise is healthy for young and old alike. But researchers said the new findings point to particular benefits from “high-intensity interval training” for older adults.
That’s the type of workout that combines brief bursts of vigorous exercise with periods of moderate activity: A person might, for example, go all-out on a stationary bike for a few minutes, ease up for the next few, and then start again.
In this study, older adults who performed that type of exercise showed greater changes at the cellular level, compared to those who worked out more moderately.
Specifically, interval training gave a bigger boost to mitochondrial function in the muscle. Mitochondria are the “powerhouses” within body cells that break down nutrients to be used for energy.
The training also revved up activity in more genes related to mitochondrial function and muscle growth.
What does it all mean?
The study findings suggest that interval training can turn back the clock in ways that moderate aerobic exercise and strength training do not, according to lead researcher Dr. K. Sreekumaran Nair.
But, he stressed, the findings do not mean older adults should jump into a vigorous exercise regimen.
“If you’re sedentary, you should talk to your doctor before you start exercising,” said Nair. He’s an endocrinologist at the Mayo Clinic in Rochester, Minn.
“And then,” he said, “you can start with walking, and build yourself up to a fast pace.”
For older adults who want to progress to a more-intense regimen, Nair said, it’s best to start with supervision. But he also stressed that intense exercise is not a must. “Any regular exercise will bring health benefits — absolutely,” he added.
This study demonstrated that, he pointed out. Even though interval training had the biggest effects on aspects of cellular aging, other types of exercise boosted older adults’ fitness levels and muscle strength.
The study, published recently in Cell Metabolism, involved 72 younger and older adults who were sedentary.
Nair’s team randomly assigned each of them to one of three supervised exercise groups.
One group did high-intensity interval training three days a week: They pedaled on an exercise bike at their maximum speed for 4 minutes, before easing up for 3 minutes; they repeated that process four times. They also worked out more moderately — walking on a treadmill — twice a week.
A second group performed moderate aerobic exercise — using an exercise bike at a less-intense pace — five days a week, for 30 minutes. They also did some light strength-training four days a week.
The third group performed strengthening exercises only, two days a week.
After 12 weeks, all of the groups were showing positive changes — younger and older exercisers alike, the researchers found.
People who performed moderate aerobic exercise boosted their fitness levels — the body’s ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people.
Meanwhile, people who performed strength-training — alone or with aerobic exercise — increased their muscle strength.
The interval-training group showed only small gains in strength. But the training improved mitochondrial function in the muscles, especially among older adults.
Dr. Chip Lavie is medical director of cardiac rehabilitation and prevention at the John Ochsner Heart and Vascular Institute in New Orleans.
He said this is a “great” study that demonstrates the benefits of different forms of exercise.
According to Lavie, it adds to other evidence that high-intensity interval training is “probably the best form of exercise.”
Many studies, he said, have found that interval training beats moderate aerobic exercise when it comes to improving fitness and the heart’s structure and function.
“It would be ideal to get more people to do high-intensity interval training,” Lavie said, “and it’s possible for more-motivated individuals.”
But, he added, the reality is, many people may not have the motivation or ability.
In that case, Lavie advised finding a moderate regimen you can live with — such as 30 to 40 minutes of walking or using an exercise bike or elliptical machine most days of the week.
SOURCES: K. Sreekumaran Nair, M.D., Ph.D., professor, medicine, Mayo Clinic, Rochester, Minn.; Chip Lavie, M.D., medical director, cardiac rehabilitation and prevention, and director, exercise laboratories, John Ochsner Heart and Vascular Institute, New Orleans; March 7, 2017, Cell Metabolism
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
Tobi Amusan continues to dominate the 100m hurdles as she clocked the fastest qualifying time in the 100m hurdles (12.75) Friday morning at the 90th Clyde Littlefield Texas Relays, presented by Spectrum.
The sophomore will compete at 1:17 p.m. (MT) and will be televised on the Longhorn Network.
The women�s 4x400m relay team also qualified for Saturday�s final, advancing with the sixth-fastest time (3:41.20). Despite a shaky handoff, the team comprised of Dreshanae Rolle, Florence Uwakwe, Madison Gibson and Ada Benjamin were able to stay composed and win their heat.
The 4x100m relay team of Israel Ramsay, (Tobi) Amusan, (Florence) Uwakwe and(Madison) Gibson just missed out of reaching the final by less than a second. The Miners clocked a time of 45.40. The last qualifying time came from Virginia Tech at 45.37.
Saturday�s slate will feature Samantha Hall in the women�s discus, which has a 1:30 p.m. (MT) start. Lilian Koech will participate in the 1,500m final set to start at 2:40 p.m., followed by the men�s mile run featuring Jonah Koech and 800m champion Michael Saruni. The meet will conclude with the 4x400m relay at 3:40 p.m.
Ashley Graham is definitely about that gym life. And we know this because the 29-year-old model has been posting her sweat sessions on Instagram as of late. Her workout of choice: hitting it hard with Dawin Peña, co-founder and trainer at The DogPound, a boutique training studio in NYC.
Thanks to a recent Instagram story posted by the America’s Next Top Model judge, we happened to get a glimpse into one of Graham’s evening exercise routines. Let me tell you, it is a killer upper-body circuit that hit the triceps, biceps, chest, and back. And she finished off with some core work.
The best part: it only took Graham 2 minutes and 48 seconds to get through these moves. (Yep, I timed her). Granted, you have to take into account that she probably rested here and there, and did a few more sets and reps than she let us in on, but even with those considerations, this is still a great workout option for when you are short on time.
Our suggestion: Cycle through this 11-move circuit 3 times. If you do that, you are looking at about a 10- to 12-minute upper body blaster that you can knock out the next time you are in the gym. Oh, and you also might want to download the playlist Graham was rocking too—Sean Paul’s “Gimme The Light,” Mr. Probz’s “Waves,” Kid Cudi’s “The Pursuit of Happiness,” Eddie Money’s “Take Me Home Tonight” and Future’s “Real Sisters”—because it was kind of fire!
Now get that upper body (and those abs) in shape…because summer is coming!
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Rope Triceps Extension
Stand with feet hip-width apart, hinge forward slightly and grab each end of the cable ropes; palms face in. Keeping upper arms straight and close to body, pull down using forearms, lowering the rope until arms are fully extended and at either side of legs. Pause and then slowly return back to start. (Graham did 10 reps.)
Overhead Triceps Extension
Stand with back to cable machine, feet staggered, one foot in front of the other, and knees slightly bent; hinge forward. With arms overhead and bent backwards to about 90-degrees, hold cable rope in each hand; palms face in. Keeping elbows close to ears, pull ropes down until arms are fully extended. Pause and then return to start. (Graham did 9 reps.)
Rope Biceps Curl
Stand with feet shoulder-width apart, legs bent slightly and end of cable ropes grasped between hands; palms face in. Pull ropes up toward shoulders using forearms; upper arms stay fixed. Lower back down to start, and then repeat. (Graham did 9 reps.)
Start seated on a bench with legs wider than hip-width apart, feet planted, and arms extended up on a diagonal with ends of cable ropes grasped between hands; palms face in. Squeezing back, pull ropes down towards torso; keep arms close to body. Pause and then slowly return to start. (Graham did 8 reps.)
Seated One Arm Row
Start seated on a bench with legs wider than hip-width apart and feet planted. Place left hand on hip while right arm is extended up on a diagonal with cable handle grasped in hand; palm face down. Squeezing back, pull rope down towards torso, twisting hand out so that palm faces in; keep arm close to body. Hold, and then slowly return back to start. Repeat on opposite side. (Graham did 7 reps.)
Seated Lat Pulldown
Start seated with back straight, knees under knee pad and bar in hands (overhand grip) slightly wider than shoulder-width apart. Without moving torso, pull bar down to chest while squeezing shoulder blades together. Pause, and then slowly return to start. (Graham did 7 reps.)
Lie faceup on a bench with feet planted on floor and a dumbbell in each hand. Extend arms straight up over chest; palms face in. Keeping a slight bend in elbows, slowly open arms out until they are in line with chest and hands are parallel to floor. Pause and then raise arms back up to start. (Graham did 6 reps.)
Standing Biceps Curls
Stand with feet wider than hip-width apart and knees slightly bent. Hold a dumbbell in each hand in front of body; palms face up. Bend elbows and curl the right hand up toward the right shoulder. As you slowly lower the right hand back down, begin repeating the motion with the left hand. Continue alternating. (Graham did 4 reps per arm.)
In & Out
Start seated with arms behind you and hands on floor; fingers facing feet. Lean back, raise legs and bend knees. With abs tight, extend legs straight out as you lower back down slightly. Pull legs back in and lift torso back up. Continue repeating. (Graham did 17 reps.)
Lie faceup with arms and legs extended straight out. Simultaneously raise your right leg and left arm as you crunch up, bringing the two together over the stomach. Lower back to start. After desired number of reps, repeat with opposite arm and leg. (Graham did 10 reps.)
Crunches
Lie faceup with legs extended straight up, a light bend in knees, feet crossed at the ankles (left over right) and hands lightly on back of head. Crunch up and then lower back to start. Repeat. (Graham did 15 reps.)
Tobi Amusan continues to dominate the 100m hurdles as she clocked the fastest qualifying time in the 100m hurdles (12.75) Friday morning at the 90th Clyde Littlefield Texas Relays, presented by Spectrum.
The sophomore will compete at 1:17 p.m. (MT) and will be televised on the Longhorn Network.
The women’s 4x400m relay team also qualified for Saturday’s final, advancing with the sixth-fastest time (3:41.20). Despite a shaky handoff, the team comprised of Dreshanae Rolle, Florence Uwakwe, Madison Gibson and Ada Benjamin were able to stay composed and win their heat.
The 4x100m relay team of Israel Ramsay, (Tobi) Amusan, (Florence) Uwakwe and(Madison) Gibson just missed out of reaching the final by less than a second. The Miners clocked a time of 45.40. The last qualifying time came from Virginia Tech at 45.37.
Saturday’s slate will feature Samantha Hall in the women’s discus, which has a 1:30 p.m. (MT) start. Lilian Koech will participate in the 1,500m final set to start at 2:40 p.m., followed by the men’s mile run featuring Jonah Koech and 800m champion Michael Saruni. The meet will conclude with the 4x400m relay at 3:40 p.m.
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