Kicking the sugar habit is no easy task. But if you�re considering giving it a try, here�s some inspiration to help you succeed: it�ll have profound effects on your short- and long-term health.
A little of the sweet stuff is okay; the American Heart Association recommends consuming no more than 6 teaspoons of added sugar a day for women and 9 teaspoons daily for men. (Quick comparison: a 12-ounce can of cola has approximately 8 teaspoons.) And you can keep eating unprocessed foods that contain natural sugar, like fruits and vegetables. Unlike added sugar, natural sugar hasn�t been stripped of the vitamins, minerals, and fiber Mother Nature packaged them in.
But if you can dial your intake of added sugar way back, you�ll start to rack up some amazing body benefits, like these.
Your skin will look younger
Think less sag and fewer wrinkles. Studies suggest that the amount of sugar in the blood (which is affected by how much sugar you eat) sets up a molecular domino effect called glycation, which ultimately leaves skin less firm and elastic. Already bothered by premature lines? Cutting your sugar intake can reduce visible signs of aging, research shows.
You�ll have less belly fat
This is the visceral or �deep� fat that builds up around vital organs like your liver, pancreas, and intestines. Stubborn and hard to get rid of, it�s also dangerous; visceral fat is a known risk factor for heart disease and diabetes. In 2016, data from more than 1,000 people who are part of the ongoing Framingham Heart Study showed that the more sugar-sweetened beverages they consumed, the higher their level of visceral fat.
Added sugars are simple carbohydrates. This means they�re digested fast and enter your bloodstream quickly, providing that sugar high that helps jump-start your energy and alertness. But as anyone who relies on a candy bar or pastry for a pick-me-up knows, once that shot of sugar is metabolized, you’re in for a crash.
When you need fuel, swap the sugar-sweetened meals and snacks for items that are low in sugar yet high in protein and/or fat, like almonds. Because they take longer to digest, they�ll supply you with a steadier stream of energy that will last longer, says Diane Sanfilippo, a certified nutrition consultant and author of The 21-Day Sugar Detox.
You�ll lower your risk of obesity
Epidemiological studies show a striking correlation between weight gain and sugar consumption. One study that looked at data from 75 different countries between 1997 and 2010 found that a 1 percent rise in soft drink consumption across a nation was linked to an additional 4.8 people out of 100 being overweight and an additional 2.3 people out of 100 being obese.
Here are some more numbers: sugar has 16 calories per teaspoon, which may not sound like a big deal. But considering how much added sugar is loaded into tons of products, consuming sweetened foods can easily add hundreds of calories to your diet�calories that you may not need and may end up as dangerous fat around your middle.
A healthy heart helps you power through your day, from that a.m. spin class to a late deadline at work. But the more added sugar in your diet, the higher your risk of dying of heart disease, even if your weight is in a healthy range.
In one 2014 JAMA study, researchers found that those who consumed the highest amount of sugar � accounting for more than 21 percent of their totally daily calories �had double the heart disease death risk of people who took in 17 to 21 percent of their daily calories from the sweet stuff. This group in turn had a 38 percent higher risk of dying from cardiovascular disease compared to those who kept their sugar intake to 8 percent of their daily calories (The FDA says getting 10% of your daily calories from added sugar is a solid guideline).
Researchers have long debated whether there was a direct connection between eating sugar and developing type 2 diabetes. But recent research has lent support to this theory. A 2014 Stanford University study of 175 countries found that the more sugar that is available in a population’s food supply, the higher the diabetes rate�and this was true even when a country’s obesity rate was not factored in. (Obesity itself can set a person up for diabetes).
Epidemiological data also suggests that among other factors, diets high in sugar�even in diets that are not necessarily high in calories�cause the body to store visceral fat around the middle, and that can lead to insulin resistance and a diabetes diagnosis.
Scientists believe that turmeric my hold the key to better bone density
The study involved fit, healthy and slim men and women who all suffered declining bone density.
In just six months, those taking a daily tablet of the turmeric and soy lecithin formulation boosted bone density by seven per cent compared with a group given a placebo.
The quality of bone in the heels, jaws and fingers of the group – who had an average age of 70 – was measured at the start of the project using specialized ultrasound scanning.
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By the end of the trial bone density had increased in all three sites by up to 7 per cent above the placebo, suggesting a significant benefit.
Curcumin researchers from the University of Sydney, Australia, along with INSERM the French government’s medical research laboratories, and a team of doctors from four prestigious American universities, have published similar conclusions.
Doctors are increasingly concerned that almost three quarters of elderly people lose strength-providing bone mineral.
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The spice may hold the secret to battling osteoporosis in the elderly
The condition called osteopenia, mostly caused by a lack of exercise, can worsen into osteoporosis and lead to fatal fractures if untreated.
We’re are delighted by these results
Alf Lindberg
Every year about 65,000 people suffer hip fractures caused by bone fragility, leading to the deaths of up to 35 per cent of victims in the older age groups.
Turmeric+, which comes from the powerful root of the curcumin plant, is sold in Britain by the Cambridge bioscience company Cambridge Nutraceuticals under the brand FutureYou.
Alf Lindberg, a former Nobel prize committee member who is a scientific spokesman for Cambridge Nutraceuticals, said: �We’re are delighted by these results, and we are stepping up our osteoporosis research programme with turmeric as a result.
�Our formulation is better absorbed by the human body than turmeric in its natural form, and we believe it could offer an earlier side-effect free alternative for people at risk from osteoporosis.�
Bone mineral density is regulated by maintaining a balance between bone-building osteoblast cells and osteoclasts, which are designed to mop up ageing bone cells for replacement.
In older people osteoclast activity may outweigh the rate of bone replacement.
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Almost three quarters of elderly people lose strength-providing bone mineral
Stefano Togni, is scientific spokesman for the world’s largest researcher into plant based treatments, Indena, which developed the raw material for Turmeric+.
He said the Italian company had produced similar promising bone-building results with the uniquely bioavailable compound in animal studies.
He said: �Our work suggests this form of curcumin dampens down the rate of bone resorption which could be very good news, because it would mean that people who are in the early stages of bone loss will now have a treatment.”
Elise Verron, a specialist in the evaluation of medicines for INSERM from the University of Nantes in France, was a co-author of a review of the bone-building properties of curcumin and turmeric in the Nature journal Bonekey.
Tue, April 25, 2017
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She agrees that the key to harnessing its power will depend on developing strategies to improve absorption.
She said: �In the past decade there has been growing interest in curcumin because of its low toxicity and multiple therapeutic actions including anti-cancer, anti-inflammatory and anti-microbial activities, but few studies have looked at its effect on bone tissue.
�At the moment it is too early to get a clear idea of the benefit.�
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Turmeric comes from the powerful root of the curcumin plant
Luca Giacomelli, of the department of integrated diagnostics at Genoa University, who was one of the leaders of the new Italian study, said the results were promising.
But he cautioned that the effect cannot be replicated simply by adding regular curry to the diet because turmeric in food is less easily absorbed.
He said: �People need to take this kind of high quality supplement under medical supervision.�
The findings may also come as good news for thousands of people advised by doctors to take bisphosphonate drugs designed to maintain bone density by reducing the rate of bone breakdown.
Latest research has suggested that long term users of these drugs may suffer ‘microcracks’.
Intense physiological stress can change the composition of our gut microbiota
Imbalances in the gut arelinked to diabetes, obesity and some cancers
Findings raise concerns for endurance athletes and military personnel
The study is the first to investigate gut bateria during military training
Long periods of intense exercise can change the composition of your gut bacteria, a new study has found.
The research looked at soldiers taking part in an intensive training programme and found that pro-longed exercise caused the protective barrier in their guts to become permeable.
In other words, the prolonged exertion triggered �leaky guy syndrome� � a condition that could let harmful substances leak into the bloodstream.
With our gut health and overall health believed to be strongly linked, intense physiological stress could therefore raise the risks of many types of illnesses.
The new research is the first to investigate the response of gut microbiome � the term for the population of microbes in the intestine � during military training.
It provides a stark warning for endurance athletes and military personnel.
The study suggests physical stress can increase intestinal permeability, which can raise the risk of inflammation and illness
Most of us are aware that the bacteria in our gut play an important role in digestion. Furthermore, they are known to aid the production of certain vitamins � such as vitamins B and K � and play a key role in immune function.
But increasingly, research is emerging showing how poor gut health is linked to conditions ranging from irritable bowel syndrome, diabetes, high blood pressure, depression, obesity, childhood asthma, to colitis and colon cancer.
The study is the first to investigate the response of gut microbiome � the term for the population of microbes in the intestine � during military training.
It looked at a group of 73 Norwegian Army soldiers taking part in a military-style cross country skiing training programme.
Recent research suggests our gut bacteria holds the key to improving our health � and may be the key to tackling obesity
The group skied 31 miles (51 km) while carrying 99-pound (45 kg) packs, across four days.
Before and after the training exercise, researchers collected blood and stool samples from the soldiers.
It was found that the microbiome and metabolites � the substance formed in or necessary for metabolism � in the soldiers� blood and stool altered �significantly� by the end of the aggressive training period.
Furthermore, sucralose excretion in their urine samples rose considerably, indicating an increase in intestinal permeability (IP).
Scientists know that healthy intestines have a semi-permeable barrier, which acts as a defense to keep bacteria and other harmful substances out, while allowing healthy nutrients into the bloodstream.
It is thought that physical stress can increase IP, increasing the risk of inflammation, illness and symptoms such as diarrhoea.
The findings may spell bad news for endurance athletes and military personnel
The researchers wrote: �Intestinal microbiota appear to be one influencing factor in the gut�s response to physical stress.
�Our findings suggest that the intestinal microbiota may be one mediator of IP responses to severe physiologic stress, and that targeting the microbiota before stress exposure may be one strategy for maintaining IP.�
The study was published ahead of print in the American Journal of Physiology � Gastrointestinal and Liver Physiology.
MICROBIOME: DOES IT CONTROL EVERYTHING?
Researchers now estimate that a typical human body is made up of about 30 trillion human cells and 39 trillion bacteria.
These are key in harvesting energy from our food, regulating our immune function, and keeping the lining of our gut healthy.
Interest in, and knowledge about, the microbiota has recently exploded as we now recognise just how essential they are to our health.
A healthy, balanced microbiome helps us break down foods, protects us from infection, trains our immune system and manufactures vitamins, such as K and B12.
It also sends signals to our brain that can affect mood, anxiety and appetite.
Imbalances in the gut are increasingly being linked to a range of conditions. Last year, scientists at California Institute of Technology found the first ever link between the gut and Parkinson�s symptoms.
The composition of our gut microbiota is partly determined by our genes but can also be influenced by lifestyle factors such as our diet, alcohol intake and exercise, as well as medications.
Besides your personality body alignment says a lot about how your muscles and joints are working. Learn more about assessing your postural deviations and how to fix them!
Many studies show that how you feel and look is directly linked to your posture. Even the people know how important is to have good posture, most them don�t do anything to improve it.
Many of you probably live with deformed backs and imbalanced hips, and, of course, deal with the pain that you think is normal.
How dangerous can be to live with bad posture? It can lead to plenty of problems:
� Chronic back, shoulder and neck pain
� Headaches
� Injuries to feet, knees and hips
� Fatigue
� Stiffness
� Difficulty breathing
� Muscle atrophy and weakness
� Impingement and nerve compression
� Digestion issues
� Carpal tunnel syndrome
� Sciatica
If you are suffering from any of these problems, you should understand proper posture and learn about your own postural deviations.
Correcting Your Alignment
To solve a problem, you first need to find out what causes it. Most of the postural deviations occur as the muscles that work to hold a joint in place are imbalanced.
You can correct imbalances by strengthening the underactive muscles and to stretching the overactive muscles
Standing Assessment
For you who are not sure whether your posture is good or it needs a little correction, do this standing assessment first:
� Put on form-fitting clothes,
� Stand shoeless, tall but comfortable, do not trying to force yourself to stay in perfect posture.
� For an honest assessment, close your eyes and march slowly in place a few times.
� Have a friend take a full body picture of you
Here�s what a properly postured body should look like:
� Picture � posture
Standing Assessment Postural Deviations
I � Back, Shoulders, Hips, And Head
Here�s how you can correct these deviations:
Deviation 1: Sway Back � Hips Press Forward and Sit In Front Of the Ribs
Overactive muscles: erector spinae, gluteus maximus and medius, hamstrings and quadratus lumborum Stretches: Runner�s stretch, seated glute stretch, world�s greatest stretch, hamstring stretch, lying crossover, hamstring self-myofascial release (foam rolling)
Underactive muscles: Iliopsoas, rectus femoris (hip flexors and lower abs) and external obliques
Strengthening exercises: Cocoon, hanging leg raise, exercise ball pull-in and scissor kick
Deviation 2: Lower-Cross Syndrome
Excessive Curve In The Low Back, Pelvis Is Tilted Forward
Overactive muscles: erector spinae (hip flexors and low back) and Iliopsoas
Stretches: quadriceps self-myofascial release, quadriceps stretch, pyramid stretch over ball, hug knees to chest and kneeling hip flexor,
Underactive muscles: gluteus maximus and abdominals
Strengthening exercises: Pelvic tilt to bridge, exercise-ball hip bridge, single-leg glute bridge, frog sit-up and leg elevated crunch,
Deviation 3: Rounded Shoulders
Shoulders In Front Of Ears
Overactive muscles: Pectoralis minor and major (chest)
Stretches: Front deltoid stretch, chest stretch on stability ball, dynamic chest stretch, elbows-back stretch, chair upper-body stretch
Underactive muscles: Rotator cuff, serratus anterior (muscles in the back surrounding the shoulder blades and rear delts) and lower trapezius,
Strengthening exercises: Seated cable row, shoulder external rotation, back fly with band, rear- delt row
Deviation 4: Forward Head
Ears In Front Of Shoulders
Overactive muscles: Neck extensors, levator scapula (muscles behind the neck that tilt the head back) and upper trapezius,
Stretches: Neck self-myofascial release, sternocleidomastoid stretch and chin to chest,
Underactive muscles: Neck flexors (muscles in front of the neck that tilt the head forward)
Deviation 5: Upper-Cross Syndrome
Rounded Shoulders With An Excessive Curve
Overactive muscles: Trapezius, pectoralis major and minor, levator scapula, neck extensors (the back of your neck, upper back, traps, and chest)
Stretches: Neck self-myofascial release, front-delt stretch, chin to chest, chest stretch on stability ball, elbows-back stretch, chair upper-body stretch and dynamic chest stretch
Underactive muscles: Rotator cuff, rhomboids, lower trapezius, deep neck flexors (muscles in the back surrounding the shoulder blades, rear delts, and in front of the neck) and serratus anterior
Strengthening exercises: back fly with band, seated cable row, isometric front-neck exercise, rear-delt row and shoulder external rotation,
Deviation 6: Head Tilt
Head Tilted To One Side (Can Be Accompanied By Rotation toward That Side)
Overactive muscles: Sternocleidomastoid tilted toward the midline.
Stretches: Side neck stretch, sternocleidomastoid stretch and neck self-myofascial release,
Underactive muscles: Sternocleidomastoid tilted away from the midline.
Strengthening exercises: Perform daily activities (e.g., chewing, pulling, lifting, carrying, and using a cell phone) evenly on both sides, isometric side-neck exercise
Deviation 7: Uneven Shoulders
One Shoulder Sits Higher Than The Other
Overactive muscle: Trapezius (muscle running from the back of the neck into the shoulder girdle) on the elevated side
Stretches: Side neck stretch, neck self-myofascial release
Underactive muscles: Serratus anterior
Strengthening exercises: single-arm high-pulley row, perform daily activities on both sides
Deviation 8: Uneven Hips
One Hip Sits Higher Can Give The Perception Of Leg Length Discrepancy
Overactive muscles: hip abductors, internal and external obliques, erector spinae and quadratus lumborum on the raised side
Pablo Mena and his son came to Push-as-Rx �� with a great purpose, to gain strength and physical condition. After receiving care for a back injury, Pablo Mena was recommended to begin exercising at Push as Rx. That’s when Mena’s son joined in his workouts to continue supporting him and together with the help and patience of the trainers at Push, they were encouraged to finish their workouts.
PUSH-as-Rx �� is leading the field with laser focus supporting our youth sport programs.� The PUSH-as-Rx �� System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through detailed and continued assessments of the athletes in motion and under stress loads offer a clear scientific picture of body dynamics. This system also has helped many athletes come back from injury faster, stronger, and ready to safely return to their sport without losing a beat after recovery. Results demonstrate clear improved agility, speed, decreased reaction time and advantageous postural-torque mechanics.� PUSH-as-Rx �� offers specialized extreme performance enhancements to our athletes no matter the age.
Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.
The exercises you do before your workout may matter just as much as the main event. That’s why we tapped David Reavy, founder of React Physical Therapy in Chicago, to show us the best exercises to become a better runner. According to Reavy, getting the body warmed up pre-run is key, since “your muscles aren’t elastic.” By easing into exercise, you reduce your likelihood of injury and prime your body for the activity head. The four exercises in the video above will prep your muscles so you have a better (and safer!) run.
Watch the clip above to see Reavy demo the key exercises every runner should be doing regularly, or read up on the important moves below.
Hip flexor release: Start with your stomach on the mat, using your elbows and forearms to prop the upper body up so your chest is lifted off the floor. Bend your right leg at a 90-degree angle at your side and extend your left leg long on the floor behind you. Bend the left leg at the knee, bringing the foot toward the glutes 30 times. Switch the positioning of the legs and repeat the movement 30 times on the opposite side.
Lateral quad release: Start with your stomach on the mat and use your elbows and forearms to prop the upper body up, so your chest is lifted off the floor. Place a foam roller underneath the left quad with the right leg bent at a 90-degree angle to the right side of your body on the floor. Bend the left leg at the knee, driving the foot from the floor toward the glutes 30 times. Switch the positioning of the legs and foam roller and repeat the movement 30 times on the opposite side.
Four-way lunges: Start in a lunge position with your left leg in front. First, continuously move your hands from chest-height toward the mat, moving your torso back and forth slightly with the movement. Return to a regular lunge. Next, continuously twist your torso from left to right. Return to a regular lunge. After that, raise your hands up, bending the elbows at 90-degree angles on each side. Continuously lower each elbow toward your waistline one at a time to stretch your side body on the left and right. Return to a regular lunge. Do 10 to 15 reps of a standard lunge. Repeat all four exercises in a lunge on the other side, with the right leg in front.
Inner thigh squat: From standing, complete 10 to 15 deep squats with the toes turned slightly out to target the inner thighs.
When celebrity trainer Anna Kaiser calls and invites you to do a 5-day intensive workshop with her that mimics the exact workout she does on her famous clients, you don�t say no. At least�I�don�t say no. Because Kaiser, founder of�AKT In Motion, is one of the most motivating, positive, brilliant minds in the fitness industry. And she kicks major ass. This worked out perfectly since I was in the mood for a major ass-kicking.
So I said a resounding YES and shortly after found myself waiting patiently inside her Nomad studio one Monday morning a few weeks ago for day�numero uno�of the aforementioned workshop. On the agenda: 5 days of intensive classes, all led by Kaiser, that would give me a taste of the full scope of the concept behind her workout. (Her method, by the way, is an exercise routine rooted in functional movement combining circuit training with HIIT, strength, toning, dance cardio, Pilates, and yoga.) Oh, and PS,�Kelly Ripa,�Karlie Kloss,�Shakira, and other beautiful bods in Hollywood all call her on the reg to whip them into shape.
Day 1:�Happy Hour, her signature dance cardio class (below). We start with a warm up before we start rocking out to a beast of a playlist that gets us through an hour + of sweat drenching cardio. Anna (who by the way just had a baby), is working harder than any other person in the room, as revealed by all of our heart rate monitors that are displayed on a screen at the front of the studio. Her energy is palpable, and I leave the class feeling incredibly inspired and excited for the week of classes ahead of me.
Day 2:�I leap out of bed in the morning without hesitation (this is rare. Unheard of, actually) and make my way to the studio for Sweat Dream, a cardio-strength combo class using resistance bands hung from the ceiling. This class is no joke. By the end of the hour I can barely move my arms. But just like yesterday, Anna�s energy gets me through it, no problemo.
Day 3:�I wake up this morning extremely sore, as anticipated. But I feel great. Today�s class is called Tone, which consists of 45 minutes of total body toning followed by 15 minutes of foam rolling and deep stretching. This is actually the perfect day for this class because I am in desperate need of stretching. I am 10 minutes late which puts me in a state of panic the whole subway ride uptown, but I finally make it. Bonus: My heart rate is already through the roof and I�m sweating, and I haven�t even started the workout. The first 45 minutes are a challenge (think Pilates and barre-inspired strength moves) but it�s the cool down that really throws me over the edge. Yes, the cool down. We work our fatigued muscles out on the torture device known as the foam roller and suddenly I�ve never been so desperate to get back to toning. It hurts. BAD. The best kind of pain that is so brutal yet you know is doing your body so much good. By the time 15 minutes has ended I feel like I just had a 90-minute massage. I leave class and head immediately to Paragon Sports to pick up a foam roller for my apartment. I�ve used it every day, ever since. It�s changed my life.
Day 4:�Due to the aforementioned foam rolling, I feel pretty good. I am sore from head to toe but oddly also feel refreshed and renewed. I head to day 4 of class, known as 4Play. (4 exercises x 4 circuits, done through a combination of HIIT intervals and functional strength training, using weights, bands, balls, and anything else you can think of). This. Is. Hard. SO hard. I think about quitting, but then I look over at bright-eyed bushy-tailed Anna, and I instantly erase that thought from memory. As a plow through a series of weighted squats, I ponder how it is that she is pouring sweat and exerting more energy than all of us, yet doesn�t look tired in the least bit. Then I think about how she has a newborn at home and begin to wonder how many hours of sleep she got last night (Two? Three, maybe?) I decide to squat lower and suck it up because I literally have zero excuses not to.
Day 5:�The last day of the workshop! One would think I would be thrilled to be done with this journey of torture, but in actuality, I woke up this morning feeling sad. For the entire week, I committed to something that was doing my body, mind, and soul an incredible amount of good. I started each morning with one of the most positive, upbeat, inspiring woman I know. I tested my body to its limit. And I feel incredible. I go to class (a combination mixer of all of AKT�s offerings) and give it my all. I collapse into a sweaty fetal position on my mat at the end.
What did I do after? Go directly to the spa? Throw my gym shoes in the trash on the way out the door? No. I immediately went to the front desk and signed up for a double class for the next morning. Crazy? Yes. True story? Double yes.
I�ve been addicted ever since. And my body has never felt better. Karlie, I understand your obsession.
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