Top 10 Supplements to Improve Your Brain
Which Has Better Health Effects THC or CBD in Marijuana?
In a recent study titled “The Association between Cannabis Product Characteristics and Symptom Relief,” published in the journal Scientific Reports, UNM researchers Sarah See Stith, assistant professor in the Department of Economics, and Jacob Miguel Vigil, associate professor in the Department of Psychology, found that THC and CBD contents were the most important factor for optimizing symptom relief for a wide variety of health conditions.
Cannabis is rapidly gaining popularity as a mid-level analgesic and promising substitute for prescription opioids and other classes of medications, which often carry undesirable side effects, dangerous drug interactions and risk of death. Presently, federal barriers restrict researchers from conducting cannabis administration studies in the U.S.
One of the real shockers, to me anyway was the finding that THC has more health benefits than CBD.
I have done some research (no, not smoking it), and CBD has always seemed like the compound in marijuana that had health benefits while the THC in Marijuana just got people high. I was not alone in that thinking .
Jacob Miguel Vigil, one of the researchers, and a well published author of papers as well had this to say
Despite the conventional wisdom, both in the popular press and much of the scientific community that only CBD has medical benefits while THC merely makes one high, our results suggest that THC may be more important than CBD in generating therapeutic benefits. In our study, CBD appears to have little effect at all, while THC generates measurable improvements in symptom relief. These findings justify the immediate de-scheduling of all types of cannabis, in addition to hemp, so that cannabis with THC can be more widely accessible for pharmaceutical use by the general public.
Here in Canada we see lots of news on Marijuana health benefits since the legalization of Cannabis last November. I am sure that studies like this will be interesting in the public conversation as most people would not want to admit that there is any health advantages to getting high even while CBD oil is a non psychoactive compound that people and doctors are recommending for stress relief as well as treating of mental illnesses
The post Which Has Better Health Effects THC or CBD in Marijuana? appeared first on Fitness Tips for Life.
https://ift.tt/2HcwxkmAlpha-M With Great Fitness Tips
I was told about this guy on YouTube called Alpha M a couple months back, his name is Aaron Marino but I love that he uses the name Alpha M as it makes him sound really Like an Alpha Male.
I watched a few of his videos and his shtick is really about making yourself more handsome and more attractive to women. But after watching a bunch I really got hooked. Lots of good fashion and handsomeness tips even for a middle aged guy like me.
Today though I caught a really good video from Alpha M. One thing I didn’t know earlier is that he was a champion natural bodybuilder, so his fitness level is not just high but he has a lot to share for making the best fitness gains.
Tips in this video include the following:
- Make sure that you are doing curls with proper form
- Don’t overtrain, only work each muscle group once a week
- be careful with abs, don’t swing, instead make sure you are getting good from and don’t swing your body or legs.
- Get a good amount of high quality protein
- Use great form for pushups, if it is too hard then modify by pushing from your knees instead of your feet.
- Fasted cardio is a great way to burn bodyfat, also take L-Carnatine and CLA to drop bodyfat
- Make sure to work your legs regularly. Don’t have skinny legs
- Don’t worry about the weight that other people are using. Make sure to contract muscles well and be very controlled with reps
- Do Dips, these work your Chest, Shoulders, and Triceps, use a machine is needed to help if not strong enough
- Get the workouts in. It is so important to get your body trained, this is the most important thing you can do for yourself
I really liked this video. Alpha M is very upbeat and he just exudes confidence and you can tell that his heart is in the right place wanting to help people improve themselves. In all the videos I have never heard him belittle anyone and in most of them he admits that he is uncomfortable with some of the stuff he talks about.
Check this video out and see some of his others, they are really great, entertaining, full of knowledge and fun to watch.
The post Alpha-M With Great Fitness Tips appeared first on Fitness Tips for Life.
https://ift.tt/2Ll2bvwMCT Coffee That Is Better Than BulletProof Coffee
I have been messing around with a lot of supplementation for years but this video that I have found shows a lot of the great things you can do all in one.
Thomas Delauer has been interesting for a few years although recently he seems to be doing a lot of the 6 pack abs sales videos which is a bit disappointing, but a guy has to make a living right?
In this video Thomas, and his girlfriend talk about making a Mocha type coffee that contains MCT oil and is really great tasing and go through all the reasons why it is better for you that just Bulletproof coffee. They go into great detail as to why you should be ushimself watying each of the additional ingredients for your coffee.
If you have never heard of bulletproof coffee it is the source of legend in the BioHacking world. Dave Asprey, probably the most famous biohacking guy, was on a hike in the Himalayas and pushed himself too hard, finally after exhaustion really hit he went to a small house and they gave him coffee with Yak butter and he recovered immediately – apparently Yak Butter is high in MCTs, and Dave went on to create Bulletproof Coffee
First of all, what a cute couple, second of all why did Thomas use a great mic mike and leave his girlfriend to have bad sound trying to talk at the camera.
But lots of great content and ideas in this video
Contents of the Better than Bulletproof Coffee
Anyone that is watching this video likes coffee I suspect, or they wouldn’t be watching. This coffee is pretty simple but you might not have everything you need in the house already. The extras needed are:
MCT Oil – This is the magic ingredient. MCT Oil is made from coconut oil and is actually Medium Chain Triglyerides that are able to pass the blood-brain barrier as well as able to be used as energy much more readily than any other source.
Ghee – Clarified butter which is caramelized. A great alternative to butter, which has milk solids and can be hard to digest. The healthier alternative instead.
Cacao – cacao is mostly cocoa but is not as processed, so it is much better for you. The great thing is that Cacao has all the healthy features of Cocoa but is more pure to the cocoa bean
Himalayan Salt – a type of salt that it not supplemented with Iodine but has many trace minerals and helps Keto people retain the water they may be losing from a lack of carbs that retain needed water.
Stevia – I have not used Stevia before as most people I talk to have found that it has a crappy aftertaste so I use Monkfruit instead which is sugar free but is sweet with no insulin response (good for Keto if that is your thing)
The post MCT Coffee That Is Better Than BulletProof Coffee appeared first on Fitness Tips for Life.
https://ift.tt/2Mm22LO5 Signs of Weak Core Muscles
If you have weak core muscles you will find your balance is poor. This leads to an unstable body, increasing the possibility that you could suffer a fall. A weak core also makes you feel physically weak.
You can support more physical effort when your core is strong. Most people think of core muscles as your abs. But your core is actually composed of 6 groups of 29 muscles located in your upper thigh, lower back, and the sides and front of your stomach.
How Do You Know If Your Core Is Weak?
You may have an extremely strong core that is located beneath several layers of fat. This means you can actually look overweight and still have a very healthy core.
So how can you tell if your core is weak or strong? A poor core and chronic lower back pain often accompany each other.
If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core.
Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.
How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor.
Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.
You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale.
When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.
You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms, with your elbows at a 90 degree angle, straighten your spine from your neck to your ankles.
If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.
How Can You Strengthen Your Weak Core Muscles?
To improve your weak core muscles it is important to train your abs as well as lower back.
In thinking about how to get abs I want to be clear that the central part of your body which includes your abs and your lower back as well as your sides is a very important part of your body. Just think how you would not be able to reach over or to the side or even to keep your body upright if you did not have a strong set of abdominal muscles. So more than just vanity a strong set of abs is very important to our health.
How to Get Great Abs – Are Your Abs Hiding?
The first thing you need to do is pinch your fat on the front and side of your stomach and see how much fat is sitting there.
Are you a little too fat? There is no such thing as spot reducing your abs so it is best to try and lose whatever fat you have been getting a good diet going.
Exercises for Great Abs To Strengthen Your Overall Core
The best way to get abs is by working your muscles correctly. For most of us there are two key types of exercises and those are upper ab exercises and lower ab exercises. To work these two parts of your abs you need to do crunches and leg raises.
Crunches – If you do not know yet what a crunch is then I would be glad to tell you. Basically a crunch is just an exercise where you lie on the floor with your lower legs to the knee resting up on a bench or chair (make sure you are lying on some kind of mat) you just do a half a situp, that is you raise your shoulders up about 6 inches off the floor and then drop them back down.
If you are doing this correctly then you will feel the pull in your abs and will not be able to do more than 15-20 reps before you just can not raise your shoulders anymore.
Leg Raises – I love doing this exercise. You again lie down on the floor and bring your knees up toward your chest and then back down straight on the ground.
I find that if I hold onto something behind my head that it makes it a lot easier to do this exercise.
Again if you can do 15-20 reps of this you are doing well and over time you will be able to do more as you get more sets in.
These two exercises can be done like any other muscle group which is about two or three times a week and you should do two to three sets per workout that you are working abs.
The days after your first workout you will find that your muscles are quite sore the next day. Your abs will get stronger quite quickly and not nearly as sore the next day over time.
Did this post tell you what you need on how to get great abs? If you have any questions please comment below and either I or someone else should be able to help.
Next Is Building Your Lower Back – Strengthen the Back Of The Core Muscles
Many people looking for core strength neglect lower back exercise while focusing on the abs. This is a huge mistake as the muscles of the back are vital for core strength. If you are undertaking any kind of workout program or even for normal day to day life, the back must be strong to avoid back injuries.
Why You need Lower Back Exercise
The first thing to say when we consider lower back exercise is that especially if you have current back pain or a recent injury or medical condition you should consult with your doctor or physiotherapist before undertaking any exercise program. While gentle stretching and controlled movement is generally good for healing back injuries, intensive exercise is usually better postponed until your pain is gone. Also, there are many causes of back pain and some require more rest than others.
lower back exercise
Assuming you are fit and well, there are a number of exercises that can be undertaken to improve your lower back strength. Some of the best of these are included lower back exercise in the series of stretches and poses known as yoga.
Yoga as Lower Back Exercise
Many of the forms and postures in yoga training are a perfect lower back exercise for improving the flexibility and strength of the back. There are many different muscles in the back and if any of them are neglected, as they often are if we do not perform regular stretching exercises in all directions, they become tight. This can lead to distortion of the spine (causing back pain) or injuries when these neglected muscles are suddenly called into action.
If you do not want to join a yoga class, you can perform the same lower back exercise at home. Find a yoga DVD that includes the poses that you need. If you are looking online, searching for the Indian names of the stretches or poses (called asanas in yoga) makes them easy to find. Look for the following lower back exercise stretches or postures:
- pelvic tilt (not strictly a yoga pose but you will find it on many yoga sites)
- knee to chest (pawanmuktasan)
- supine twist (supta matsyendrasana) or half spinal twist (ardha matsyendrasana)
- cat (marjariasana)
- cobra (bhujangasana)
- downward facing dog (adho mukha svanasana)
It is important to do them all because they have different and complementary actions on the spine. In other words, they balance each other out.
Lower Back Exercise – Watch your posture
Move into each position slowly and be sure to follow all of the instructions, noticing especially the correct position of your head. You can hold each position for 2-3 minutes. You will probably find that you can comfortably increase the stretch once or twice while you hold, as your lower back exercise muscles become accustomed to the pose.
Do not expect to be able to do the pose to the full extent demonstrated by the teacher. This is especially true if you are more muscular than the teacher or others in the class. A muscular body will be less flexible. There are also differences between the sexes in how far they can stretch in certain poses. That is natural and nothing to be concerned about. Yoga is not a competition, it is just about increasing your own flexibility within the range that you have. And in your case it is a great lower back exercise.
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Keep in mind that yoga exercises should never stress the muscles or the spine. Do not try to stretch to your limits. You should be able to breathe freely without constriction at all times during your lower back exercise program.
With these tips and workout ideas you can go from having weak core muscles to a very strong core with all of those advantages that a great core gives you.
The post 5 Signs of Weak Core Muscles appeared first on Fitness Tips for Life.
https://ift.tt/2MoPHmhBreak An Ankle, Take A Break
We have had a long long Winter here in Calgary and I have to say I am excited seeing the temperature finally start to pick up. I think I was too excited a week ago Monday as I was going down my back stairs to take the recycling out and had a bit of a fall.
We have this little schedule at home. On Sunday night I take out garbage and Organic recycling to the back curb and on Monday night we get our other recycling together and I take that to the back curb to be picked up. We have done this for at least a couple years and it is our last thing at night before bed chore that I have done at least 200 times before.
But… Tragedy Strikes!
I have walked down a lot of stairs in my days but what happened is that for some reason as I was going down the last stair and turning to go into the back yard I somehow misjudged the distance to the ground and turned, I rolled my ankle and tumbled across my patio.
I let out a screech and grabbed my ankle but then I had the horrified thought that my stupid lack of coordination down one stair would attract the attention of my family and neighbours and I would have to explain how I had forgotten how to walk correctly 
So I just whined quietly while holding my ankle until the pain went away a bit.
Finally, I got up and put a bit of weight on my leg and it seemed kinda ok. I continued limping across the lawn and through out the recycling, limped back to the house and sat on the couch, very whiney.
This isn’t the first time I have injured myself doing easy tasks. I once slipped on ice and went flying in the air and hurt my back. I also fell off a skateboard a few years back and knocked my pelvis out of place.
I think I have a coordination problem.
Anyway, I woke up in the morning, got up to take the dog out and feed the cat and immediately realized that I couldn’t walk. Very bad news. I spent a bit of time in bed accessing my ankle and finally hobbled into work (to work at a desk), and my wife got me an appointment to see the doctor in the next afternoon.
Hobble, hobble, around for a couple days.
I have a pretty great doctor. He is really laid back about a lot of stuff and immediately noticed that the swelling looked like stretched ligaments until he felt around the ball of my ankle and I make that screeching noice again. Uh oh, time to get an Xray.
On the Wednesday morning I got the XRay and by the afternoon got a call with results and a prescription. I had a fractured ankle. Take it easy, ice my ankle lots, and get an inflatable walking boot.
What Is An Inflatable Walking Boot?
As you can see from the picture, that as a fashion piece the walking boot is terrible, but having my ankle completely immobile while walking is fantastic.
No pain, and the healing can come faster because I am not reinjuring my ankle by limping badly on it.
I have to say that the idea of a walking boot seemed bad to me as I would have this big thing on my leg and have to explain to everyone my very embarrassing story of how I forgot how to step down stairs.
I avoided the boot for 2 or 3 days and finally got it on the Friday afternoon – 4 days after I first injured myself.
I should have got the walking boot sooner – it was really great
The boot goes half way up your lower leg and you just push your heel into the bottom against the back and there is a shell that goes on the front that you velcro into place and then pump up to get the pressure like a cast to immobilize the ankle and foot. Takes a minute to get on and a minute to take off. Easy and a very great way to help heal.
Since I have this boot on all day I can keep it off in the evening and get the mobility a bit while still icing it at least once or twice in the evening.
One day though I had the boot on too long. I was wearing it on a warm day for over 12 hours, took it off after getting groceries with my wife and the smell that wafted through our kitchen was unmistakably mine. My foot smelled worse than I ever remember after being trapped in the boot and sweating without air for the day. Terrible, and my wife and kids wouldn’t let me forget about it.
There Was An Unexpected Advantage To The Walking Boot
I was unexpectedly surprised about one side effect of the inflatable walking boot. Instead of being angry about my injury and worrying about the healing I just let my foot heal and changed my daily schedule up a bit.
I tend to be bouncing from one task to another all the time. That first weekend I had to finally slow down and sit. Of course I can move around pretty good with my walking boot but really I find it a bit uncomfortable to be walking any kind of distance. So that weekend? I sat and read. I took time to plan my blog. I just had quiet time a lot more than I am used to and it was refreshing.
I even played some Fortnite (a video game) with my son and really had some great one on one time with my son, daughter, and wife. More than I usually would.
With more time on the couch I was able to catch up on YouTube videos and learn more, I meditated with some guided meditations, and caught up with some music on Spotify. Kind of like having a bit of a vacation at home without all the work.
Mindfulness is a wonderful thing. When you know that there is no way you will be mowing the lawn, vacuuming the house, running around to stores, there is a real freedom. I didn’t care as much about the regular weekend todo list and instead of the anxiousness that I would usually feel I just had space in time to do things that I always put to the side for “later”.
Don’t get me wrong, I wasn’t all lazy. My wife was still having me do the dishes, I had to still take out the garbage and recycling (while watching the stairs:) ) but there were a lot less steps and a lot more intention on why I was going from point A to point B.
Now three weeks later my foot is more or less better. I am not running but am walking pretty good. I can go to the gym as long as I avoid working legs, and I am riding my bike again and have no pain doing that.
This has been a great few weeks as I look back on it. I know there was a lot of pain at times as well as lots of inconvenience, but I have been really surprised at the crazy pace I tend to have that is running around in circles so much. In the end I am pretty glad for this experience, especially coming in the Spring as I have really been able to refocus on a lot of priorities that I would not have otherwise as well as knowing that I will still be well healed for Summer.
The post Break An Ankle, Take A Break appeared first on Fitness Tips for Life.
https://ift.tt/2IAXqvu10 Workout Nutrition Hacks To Supercharge Your Workouts
We all know that our diet plays a huge part in our fitness but did you know that what you eat can radically affect how good your workout is?
Usually I eat to optimize my workouts, I don’t eat to lose weight or restrict my calories, but there are different seasons of the year and different priorities depending on the season.
Here are 10 great workout nutritional hacks brought to me thanks to George at Home Remedies for Life. I will let your read through them and then comment at the end.
As you can see from this infographic it is critically important to look at your eating before and after your workout.
I love these workout nutrition hacks as they really help you to see going from before through to well after your workout what you should be eating.
I know that when I am getting ready to go to the gym I make sure I have some carbs so that I will have energy but of course also I make sure not to eat too much as bloating will really slow me down in the gym as well as make me feel sick during a really tough workout.
After my workout I am really conscious of the post workout metabolic window and although the science is not really strong either way, I always feel that I am so drained after a workout that I really want to make sure to get some easy to digest food into me to tide me over until my next meal.
The post 10 Workout Nutrition Hacks To Supercharge Your Workouts appeared first on Fitness Tips for Life.
http://ift.tt/2GmOBolWhat Are Lectins And Why Should You Avoid Them?
I have to admit I first heard about lectins a couple months ago and was a little confused since I had heard of the hormone Leptin many years ago and thought maybe this was a confused mispronunciation.
Well I was wrong
In fact Lectins are not really a hormone at all but is instead a protein that is in some beans and legumes and grains that works as a protector of them. I can imagine that for trees to exist with squirrels around the seeds would need some kind of protection from little predators but I had no idea that this could be the case for people as well.
The fact is that Lectins are everywhere and are great for you in small amounts but in larger amounts, not so good at all. Lectins are thought to play a role in immune function, cell growth, cell death, and body fat regulation.
Where are Lectins found?
Lectins are found mostly in raw legumes and grains, and most commonly found in the part of the seed that becomes the leaves when the plant sprouts, aka the cotyledon, but also on the seed coat. They’re also found in dairy products and in something called nightshade vegetables.
The richest, most abundant sources are the ones we would be most worried about. These are kidney beans, soybeans, wheat, peanuts and potatoes.
Lectins in plants are a defence against microorganisms, pests, and insects. They may also have evolved as a way for seeds to remain intact as they passed through animals’ digestive systems, for later dispersal. Lectins are resistant to human digestion and they enter the blood unchanged.
What is The Problem With Too Much Lectins?
As I mentioned earlier, Lectin in small amounts are very good for you. The trouble is that a larger amount of Lectins will affect nutrient absorption of foods and can really irritate your gut wall. In fact some people have such a bad reaction to lectins that they will have an upset stomach and actually throw up from eating them.
There are also links between Lectins and Inflammation, and Arthritis as well as a few other diseases. So be aware!
Crohn’s disease or irritable bowel syndrome are diseases where the stomach lining and intestinal walls are irritated which makes digestion both incomplete and very difficult, I really feel for these people and the stomach problems that they live with daily. For these sufferers it seems the gut lining is even more sensitive to Lectins
The great thing about Lectins is that they are pretty easy to avoid if you are at all careful. And I am not talking about some crazy diet or weird new foods. Just proper preparation.
Cooking foods will lower Lectin levels. For example, with red kidney beans there is a Lectin called Phytohaemagglutinin, the presumed toxic agent, is found in many species of beans, but is in highest concentration in red kidney beans. The unit of toxin measure is the hemagglutinating unit (hau). Raw kidney beans contain from 20,000 to 70,000 hau, while fully cooked beans contain from 200 to 400 hau. White kidney beans also known as cannellini beans, contain about one-third the amount of toxin as the red variety; broad beans contain 5% to 10% the amount that red kidney beans contain.
There are studies that seem to show though that a slow cooker will not be enough to destroy the Lectins, so I better find a better way for my chilli recipe.
The Soybeans mentioned earlier also have their Lectin issues fixed by simply cooking them.
Grains also contain a type of Lectins, that although lower, could be a real problem since we all tend to eat a lot of grain based foods. The lectins are mostly destroyed by heating and cooking.
Potatoes, Tomatoes are also higher in Lectins as they are a Nightshade Vegetable. The Lectins in both of these are not reduced by cooking but they have not been linked to any kind of stomach upset. There is a chance for the Lectins in in Tomatoes and potatoes though to cross the gut barrier into the . blood and may be a cause of inflammation.
Peanut Lectins are also impervious to heat. The good thing is there are not as many Lectins in peanuts
So the real takeaway for us all really is to remember to cook any beans thoroughly and not to eat an abundance of tomatoes, potatoes, or peanuts although in moderation there does not seem to be much trouble with any of these three.
The post What Are Lectins And Why Should You Avoid Them? appeared first on Fitness Tips for Life.
http://ift.tt/2rN9OVg10 Workout Nutrition Hacks To Supercharge Your Workouts
We all know that our diet plays a huge part in our fitness but did you know that what you eat can radically affect how good your workout is?
Usually I eat to optimize my workouts, I don’t eat to lose weight or restrict my calories, but there are different seasons of the year and different priorities depending on the season.
Here are 10 great workout nutritional hacks brought to me thanks to George at Home Remedies for Life. I will let your read through them and then comment at the end.
As you can see from this infographic it is critically important to look at your eating before and after your workout.
I love these workout nutrition hacks as they really help you to see going from before through to well after your workout what you should be eating.
I know that when I am getting ready to go to the gym I make sure I have some carbs so that I will have energy but of course also I make sure not to eat too much as bloating will really slow me down in the gym as well as make me feel sick during a really tough workout.
After my workout I am really conscious of the post workout metabolic window and although the science is not really strong either way, I always feel that I am so drained after a workout that I really want to make sure to get some easy to digest food into me to tide me over until my next meal.
The post 10 Workout Nutrition Hacks To Supercharge Your Workouts appeared first on Fitness Tips for Life.
http://ift.tt/2mH0fl0What Are Lectins And Why Should You Avoid Them?
I have to admit I first heard about lectins a couple months ago and was a little confused since I had heard of the hormone Leptin many years ago and thought maybe this was a confused mispronunciation.
Well I was wrong
In fact Lectins are not really a hormone at all but is instead a protein that is in some beans and legumes and grains that works as a protector of them. I can imagine that for trees to exist with squirrels around the seeds would need some kind of protection from little predators but I had no idea that this could be the case for people as well.
The fact is that Lectins are everywhere and are great for you in small amounts but in larger amounts, not so good at all. Lectins are thought to play a role in immune function, cell growth, cell death, and body fat regulation.
Where are Lectins found?
Lectins are found mostly in raw legumes and grains, and most commonly found in the part of the seed that becomes the leaves when the plant sprouts, aka the cotyledon, but also on the seed coat. They’re also found in dairy products and in something called nightshade vegetables.
The richest, most abundant sources are the ones we would be most worried about. These are kidney beans, soybeans, wheat, peanuts and potatoes.
Lectins in plants are a defence against microorganisms, pests, and insects. They may also have evolved as a way for seeds to remain intact as they passed through animals’ digestive systems, for later dispersal. Lectins are resistant to human digestion and they enter the blood unchanged.
What is The Problem With Too Much Lectins?
As I mentioned earlier, Lectin in small amounts are very good for you. The trouble is that a larger amount of Lectins will affect nutrient absorption of foods and can really irritate your gut wall. In fact some people have such a bad reaction to lectins that they will have an upset stomach and actually throw up from eating them.
There are also links between Lectins and Inflammation, and Arthritis as well as a few other diseases. So be aware!
Crohn’s disease or irritable bowel syndrome are diseases where the stomach lining and intestinal walls are irritated which makes digestion both incomplete and very difficult, I really feel for these people and the stomach problems that they live with daily. For these sufferers it seems the gut lining is even more sensitive to Lectins
The great thing about Lectins is that they are pretty easy to avoid if you are at all careful. And I am not talking about some crazy diet or weird new foods. Just proper preparation.
Cooking foods will lower Lectin levels. For example, with red kidney beans there is a Lectin called Phytohaemagglutinin, the presumed toxic agent, is found in many species of beans, but is in highest concentration in red kidney beans. The unit of toxin measure is the hemagglutinating unit (hau). Raw kidney beans contain from 20,000 to 70,000 hau, while fully cooked beans contain from 200 to 400 hau. White kidney beans also known as cannellini beans, contain about one-third the amount of toxin as the red variety; broad beans contain 5% to 10% the amount that red kidney beans contain.
There are studies that seem to show though that a slow cooker will not be enough to destroy the Lectins, so I better find a better way for my chilli recipe.
The Soybeans mentioned earlier also have their Lectin issues fixed by simply cooking them.
Grains also contain a type of Lectins, that although lower, could be a real problem since we all tend to eat a lot of grain based foods. The lectins are mostly destroyed by heating and cooking.
Potatoes, Tomatoes are also higher in Lectins as they are a Nightshade Vegetable. The Lectins in both of these are not reduced by cooking but they have not been linked to any kind of stomach upset. There is a chance for the Lectins in in Tomatoes and potatoes though to cross the gut barrier into the . blood and may be a cause of inflammation.
Peanut Lectins are also impervious to heat. The good thing is there are not as many Lectins in peanuts
So the real takeaway for us all really is to remember to cook any beans thoroughly and not to eat an abundance of tomatoes, potatoes, or peanuts although in moderation there does not seem to be much trouble with any of these three.
The post What Are Lectins And Why Should You Avoid Them? appeared first on Fitness Tips for Life.
http://ift.tt/2DGESHZLifestyle Tips To Always Remember
I love all these 12 tips. So often in life we are trying to make sure that we please everyone else as well as trying to make sure that we control everything around us.
I can tell you from personal experience that you have to let go sometimes and just let things happen.
I was watching a video today that featured Robert Greene, the author of 48 Rules of Power and in the video Robert says that most of the time life and circumstances control of something like 95% of our decisions, time, and control. So we need to take advantage of that last 5% that we control and try to push it up to 7%, 8% or even more.
Every day we are given challenges to overcome. We have control over many of these.
Also everyday we have many many decisions to make. Some of these decisions are conscious, like what are we going to eat for breakfast. Other decisions are unconscious – like how to avoid responsibility, hardship or pain. We tend to take the easy way out in these decisions but sometimes we have to face that fear head on.
So tomorrow, remember, anytime you encounter anyone else remember to smile, to put yourself in their shoes, to laugh, to help, and most of all to be kind. We all know that what comes around will be based on how we treat others.
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http://ift.tt/2m9J7nrHow to Overcome Failure
Failure can be defined with several definitions, but only those who have faced it in their life understand its true meaning. It is very obvious that nobody on this earth likes to fail.
However, there exists a fact that almost everybody on earth has tasted at least once in their life.
The very obvious question that comes to the mind is that, if everybody faces failure then what makes the people sitting at the peak of glory different than the rest.
How Do You Deal With Failure?
Well, it is the way in which they tackle failure that differentiates them. No successful person in this world has not tasted ever in his/her life. It is hence, considered as an integral part of success.
Though there are several tips on the internet for overcoming failure those who face it find most of them either impractical or pretty theoretical.However, it totally depends on your caliber as to how well you use this advice to tackle your failure.
To begin with, it would be right to say that get over with the remorse of your failure as soon as possible. The more you crib about it, the tougher it would become for you to handle it.
For heaven sake, do not blame others for your failure.
Often, students pursuing sage training would blame their teachers; employees would blame their managers and entrepreneurs would blame their employees for their failure. This way you would go deeper and deeper in the pit of failures.
So if you want to overcome failure accept your mistake and take the blame for yourself.
After you have taken the blame on yourself for your failure, your job is not done. What good have you done by taking the blame on yourself?
To overcome your failure, take the very first step of identifying the cause of the failure. Try to find out what went wrong, where exactly did you go haywire and what else could you have done to dodge.
By doing this you would understand that, had you done ‘this’ then ‘that,’ you would not have met the failure. It would show you the path to overcoming your to a great extent and would also boost your confidence.
If you find it difficult to chalk out your lapses, seek the advice of experts or mentors. Be honest and frank with them. Do not hesitate in telling them that you have failed. They would rather be impressed by the fact that although you have failed, yet you are striving back again to overcome your failure and transform it into success.
Experts and mentors may change the entire game.
One you have identified your pitfalls, it’s time to work towards the success. Most of the people make a mistake, throughout their efforts to succeed, of thinking continuously about theirs.
Especially while pursuing the home study. Stop it.
Do not believe that about your failure, again and again, rather concentrate on your efforts towards success. Your constant endeavours would certainly pay off well. Always remember, never give up and the Phoenix shall indeed rise.
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http://ift.tt/29djP0Y5 Signs of Weak Core Muscles
If your core is weak, your balance is poor. This leads to an unstable body, increasing the possibility that you could suffer a fall. A week core also makes you feel physically weak.
You can support more physical effort when your core is strong. Most people think of core muscles as your abs. But your core is actually composed of 6 groups of 29 muscles located in your upper thigh, lower back, and the sides and front of your stomach.
How Do You Know If Your Core Is Weak?
So how can you tell if your core is weak or strong? A poor core and chronic lower back pain often accompany each other.
If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core.
Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.
How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor.
Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.
You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale.
When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.
You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms, with your elbows at a 90 degree angle, straighten your spine from your neck to your ankles.
If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.
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Your Own Hardest Battle
I find that often we are stuck working now for something in the future. I think that is common to most people.
We want to be active and fit, but we keep comparing what we are now to what we are going to be in the future and it really isn’t fair. What we need to do instead is to see ourselves as we are today, accept that, and work towards a great future self.
Live for today but never forget that we are working for tomorrow as well
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Biggest Loser 2016
Tonight we get the second episode of the Biggest Loser for this season. Did you watch the premiere of Biggest Loser 2016 last week?
I know that the show has changed a lot over the years but this season is a lot different than any other. Bob Harper is the host now with Allison Sweeney moving on.
Dolvett Quince and Jennifer Widerstrom are the coaches with Jessie Pavelka joining them as well.
Bob Harper seems to be taking a much more supporter role so far this season and I always liked him as a coach so we will see how this transition is.
I think that the first episode was a little slow and obviously looking to suck us in with a lot of emotion.
I guess we will see tonight how the season really continues. I am looking forward to it
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Interesting Articles On A Quiet Day
I have been quietly catching up on my RSS feeds today and getting inspiration and knowledge from all the bloggers out there writing about health and fitness issues.
Instead of writing an article today I thought I would point you at some things that I have found interesting. And no pictures (Maybe I need to find an inspirational picture or an infographic for the bottom)
Non-celiac gluten sensitivity is real
The Wheat Belly Doctor Dr William Davis has a study that shows that even if you don’t have Celiac disease (fancy for gluten intolerance), you can still suffer from sensitivity to gluten. This means all those grains that you eat may be causing you imflamation.
5 Rules To Foolproof Your Paleo Diet
I’m not very Paleo although I pretend to strive to be. This article though on Robb Wolfs great Paleo blog goes really down to the basics of what Paleo is and why people trip up on the Paleo diet
Could There Be Human DNA In Your Hot Dog?
I saw this story a couple of days ago and it is the grossest thing in a while. During a study it was found that Hot Dogs often contain lots of what they don’t state, including 2% human DNA. Would that be fingers? Animals eating people? I try not to think to hard about this, good article anyway though.
Seven Things I Did To Reboot My Life
This is an article Written by Wil Wheaton. Ex-child actor and now very nerdy guy that writes and acts as well. He got tired of how his life was a few months ago and made some big changes and wrote a long article about how these changes manifested in his life.
Strong evidence of mental health benefits in delaying kindergarten
This study was interesting in that it seems to say that concentration is better if you delay sending kids to kindergarten for an extra year. Not sure why yet but any study that points to why ADD is such a problem with kids always gets my attention
What do you think about these kinds of posts? I read a lot of articles and sometimes I want to share, which I do on Twitter, but sometimes I think it would be better on the blog. Let me know if you want to see more of these types of posts
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Can You REALLY Build Muscle on a Plant-Based (Vegan) Diet?
Are you avoiding a plant-based diet because you think it is impossible to build muscle and strength?
Unfortunately, this myth is alive and well. Serious bodybuilders preach eating lots of steak, chicken and other types of animal protein to build muscles. There is no mistake about it, protein is definitely required if you want to strength train and build muscle.
However, your body does not care where that protein comes from. Your body uses 1 ounce of plant-based protein the same way it does 1 ounce of animal-based protein.
So if you decide to take up a healthy vegan diet, don’t worry about losing muscle mass.
The Key Is in Your Protein Ratio
If you eat nothing but plant-based protein, you can experience pretty fast weight loss. One of the key reasons is that plant based diets are very high in water and low in calories.
This means you need to eat more than just protein. That is because many fruits, plants and vegetables deliver a minimal amount of carbohydrates and calories.
Your body needs carbohydrates, calories and protein for a healthy life. Get the right ratio of these healthy fitness requirements into your diet and you can turn your vegan lifestyle into a muscle building machine.
After you strength train, you need carbohydrates for energy and protein to build muscle. Within 60 minutes of working out you want to focus on a meal that is 2 or 3 parts carbohydrates per 1 part protein.
You should also remember your body cannot process more than 1.0 to 1.25 grams of protein per 1 pound of body weight every day.
Use the above information hand-in-hand with your recommended daily caloric intake and you will give your body the perfect plant-based recipe for building muscle.
Strength training (like lifting weights or body weight training) builds muscle much more quickly and effectively than aerobic training.
So make sure you are strength training while enjoying a vegan diet. Make sure you get plenty of rest at night, and stay hydrated. With the above recommended protein/carbohydrate ratio and a sensible calorie count each day, strength training helps to build muscle and promote overall health on a plant-based diet.
Plant-Based Foods High in Protein
Make sure you are eating plenty of protein-rich plant-based foods or you will have a tough time building muscle. Red meat, chicken and fish in many cases deliver more protein per ounce than plants and vegetables. That is why the traditional muscle-building recipe includes lots of animal-based protein.
Look at these numbers though. There is protein in vegetables:
- Cauliflower – 2 grams per cup
- Brussels sprouts – 3 grams per cup
- Broccoli – 2.6 grams per cup
- Mustard greens – 1.6 grams per cup
- Collard greens – 1.1 grams per cup
- Spinach – 0.9 grams per cup
- Artichokes – 3.3 grams per cup
- Sweet corn – 5 grams per cup
- Lima beans – 15 grams per cup
- Peas – 8 grams per cup
- Bean sprouts – 9.2 grams per cup
One of the numbers really stands out doesn’t it? Lima beans with 15 grams of protein per cup. Actually beans in general are amazingly rich in protein.
For vegans to build muscle, that protein needs to be replaced. Focus on the following plant-based foods and you are sure to get plenty of protein for muscle-building efficiency.
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6 Exercises You Need To Do To Gain Muscle and Tone Your Body
If you have been going to the gym for a year and you still look and feel the same as you did when you first walked through the door then you need to start changing things up.
The definition of insanity is doing the same thing over and over while expecting a different result.
I have seen far too many women at the gym spend 30 minutes on the hip abductor machine. Please ladies do yourselves a favor and Google hip abductors.
You will immediately notice that they make up only a small portion of your leg and the truth is that you can spend an eternity on that machine and you won’t see the results that you are after.
I implore you to spend your time more effectively at the gym. If you really want to see quick results then you will want to do exercises that incorporate larger muscles so that you can build more muscle and burn more calories.
So let’s go over the 6 best exercises that most people don’t even do. There are a million videos out there on how to perform these exercises correctly.
I will just throw in a couple tips for you to keep in mind as you finally begin to effectively use your time to sculpt and tone the body that you deserve.
How To Tone Your Body The Right Way
A lot of people think that they are going to hurt themselves doing squats. If squats are done correctly then you will be absolutely fine.
In fact having a good squat will save you from future injuries during sports and everyday living activities.
The best tip that you are going to get is to keep your eyes up. Yes look upward while you squat! By doing that you will keep the bar off of your neck and you will keep your back straight.
2-Lunges: If you were looking for great over all leg development then look no further. Lunges also incorporate most of the muscles in your legs. I recommended using some light dumbbells which you will hold by your side that will increase resistance and force your core muscles to stabilize.
Tip; Lower yourself down slowly until your knee almost touches the floor. You do not want to be crashing your knee down into the ground; so be careful.
Don’t let your knee pass your foot either because you do not want to over stress your knee joint.
3-Bent over rows: Bent over rows target the large muscles at the center of your back and also incorporate your biceps and forearm muscles. You will also need those core muscles again to stabilize and hold your position.
Tip: Keep your knees bent with your feet around shoulder width. Keep your back flat with your head and eyes up.
4-Lat Pull Down Machine: The Lat pull down also targets larger muscles of your back and also incorporates your biceps and forearm muscles. The machine is great because you can select a resistance that is lower than your body weight if you can’t do a pull up. Also on the flip side; if your body weight is too light then you can go well above your body weight to force an adaptation.
Tip; Many people might advocate pulling the bar down behind the neck to really isolate the Lats. That might increase your chance of injury! Play it safe by keeping your head up and pull the bar down in front of you.
5- Bench Press: For some reason many women avoid this exercise like the plague because they fear that it will leave them flat chested or looking like a Hulk. Both fears are unfounded. Remember that you want to do exercises that incorporate more muscles.
Tip; You want to have your head, shoulders and butt in constant contact with the bench. You also want to have your feet in contact with the floor.
6- Shoulder dumbbell press: This exercise is great for your shoulders but also incorporates muscles in your arms, back and core to stabilize the weight.
Keep in mind now that you have weights over your head that can fall on top of you so be careful.
Tip; Make sure that you are seated comfortably on a bench with support for your back. Keep your feet firmly on the floor or the provided foot platform.
For all of the exercises try and keep control for the full range of motion. You do not want have ballistic moments that can lead to injuries. You will also notice that you will be breathing quite heavily as compared to those simple hip abductor exercises.
That is because you are working a lot harder and thus your routine will be more effective. Oh and one least thing… please don’t hold your breath. Breathe as you contract your larger muscles and sculpt that sexy physique
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Overcoming Dieting Challenges – Easy Answers To Tough Questions
The two primary challenges of dieting are that we need to eat to survive – and we get hungry. Like it or not, food is critical to existence.
To compound these challenges, there is a magnificent array of food options these days; the choices are endless and enticing – and not always good for us.
A Few Thoughts To Consider
There are nutritional labels on what we buy. And we dare to tell restaurants: “No sauce and I want a take-home box.” Frankly, the ability to make wise dieting choices is easier now than ever.
Stress and Comfort Foods
Stress levels are soaring and comfort food is … well … such a comfort. There may be a few people in this world who react to stress by “not being able to eat a thing.” But most dieters find a pint of ice cream or a bag of chips a great comfort after a bad day.
Consider this: Yes – it’s okay to occasionally indulge in an evening of comfort when times are tough. But do not let that night’s indulgence carry into the next day. A dieter can deal with relaunching a wavering diet commitment in the morning, but not every morning.
Although better multiple renewed efforts after bad nights (with the appropriate level of guilt), than allowing the previous night’s binge eating to become the new life style.
People Sabotage Your Dreams
Well meaning friends sabotage a dieter. Whether it’s from nurturing – or an inner desire to see the dieter fail (yes, that happens!), family and friends, by making the committed dieter feel guilty, can destroy a will power and commitment.
Consider this: Say, “NO!” It’s that simple. If you hurt your mother’s feeling by not eating her homemade dessert, so be it. If she knows you are trying to shed pounds and makes that dessert any ways, then she’s in the wrong, not you.
If you’re the only person at dinner who doesn’t order dessert and they all reproach you, stand strong – and shame on them. Remind them you need their support. Here’s the deal: if they care about you, they should support you – not undermine. And they aren’t the ones who have to face that bathroom scale the next morning.
Any Exercise is Critical – Don’t Make a Big Deal About It
We don’t have time to exercise – or “it’s boring.”
Consider this: Experts agree that even a little exercise is better than being a slug. Can’t go to the gym? Take the stairs instead of the elevator, walk the distance of a parking lot, pace while talking on the phone, stand while folding laundry, walk fast, and don’t stroll. Anything that gets a dieter moving is better than sitting. And – honestly – couldn’t you find some time in the day (especially on a weekend) to truly move?
The ultimate diet challenge is that we kid ourselves. We can blame the need for food, stress, family/friends and lack of time, but ultimately, we are culpable for our bad choices and our diet failures.
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Further Recovery from Kidney Donation
I am sitting just about four weeks after my Kidney donation to my daughter. Although my recovery has been pretty good so far I am always wanting to push harder and it is my wife and duaghter that are holding me back, well until last Monday that is.
On Monday I went for a follow up with the surgeons that do the kidney surgeries and the doctor said I was healing well. So I started thinking of when I would start exercising again. It didn’t go as well as I had hoped.
I wanted to ride my bike – No
I want to start going to the gym – No
I want to start running – No
So the story is that although I am feeling good and healing well, the stitches on the inside still need to heal. I can not feel the healing but if I push too hard I can tear the stitches. So better safe than sorry for sure.
The doctor in fact says that the best thing I can do is getting some walking in and be very careful not to put any stress against my core muscles
So What Can I Do Now?
So here I am trying to get healthy and heal. I have only walking to give me exercise which is fine. I have been finding that I can walk for 30 to 45 minutes at a time. Trouble is that if I walk too far I feel really tired and have to rest for a while.
Just as I expected in the first place the healing is going to take some time but as the same time I know that I have a bit of an insight on limitations.
I don’t often feel like I have limits, but right now I seem to have a lot of limits. I will just be taking my time to heal, doing my best over the next few weeks to walk a lot and then slowly ease back into my exercise routine as my stitches heal.
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