Ask the Diet Doctor: The Low-FODMAP Diet

10.19.14 (5:08 am)   [edit]

Q: I've been dealing with digestive distress. Is there any way to help alleviate some of my symptoms?

A: You may have heard about a newcomer to the diet scene-and we're not talking about one that helps you lose weight. The low-FODMAP diet is an up-and-coming approach to treating digestive issues, and could be a good option for you to try in order to get relief, ideally under the supervision of a nutrition professional experienced in this area.

Low-FODMAP diets are becoming increasingly more popular in the treatment of IBS. Personally, I have used it or variations of it over the past several years with clients having unexplained digestive problems. It may be a little tricky and restrictive at first like most diets, but once you get the hang of it you shouldn't have any problems. Like I always tell clients, if following this diet help eliminate chronic digestive issues then the inconvenience is a small price to pay.

RELATED: The Best Non-Diet Diets

FODMAP is an acronym for poorly digested and fermentable sugars: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. A low-FODMAP diet is one that is low in these sugars/carbohydrates. The idea behind this dietary approach is that when these carbohydrates remain undigested, it can lead to an overfeeding of certain bacteria in your digestive tract, which causes increased bloating. The undigested sugars can also cause perturbations in water balance in your digestive tract, which adds further discomfort and bloating. A low-FODMAP diet aims to reduce these carbohydrates and restore balance to your digestive tract.

So what do you eat on this diet? Here are the major foods to avoid that are high in FODMAPs, and what to reach for instead:

Some of these carbohydrates/sugars, like lactose and fructose, are poorly digested by some people, while others cannot be digested by humans at all, like the galacto-oligosaccharides present in legumes. In either case, if you are sensitive to high-FODMAP foods, the presence of these types of carbohydrates can cause digestive issues.

RELATED: Your Non-Juice Detox: 7-Day Clean Eating Plan

However, many of these foods should not be universally excluded, as they can be good for you if you're not sensitive to them. Fermentable oligosaccharides, for example, are prebiotic fibers that can foster healthy growth of beneficial bacteria, and lactose is found in dairy products and contains protein and other key essential nutrients. On a low-FODMAP diet you aren't eliminating these different types of carbohydrates completely-just reducing them.

If you want to adopt a low FODMAP diet, talk to your doctor first. You should commit to the diet for at least four weeks before you determine if it's beneficial for your digestive system. Keep notes and a journal along the way to document changes in your digestive discomfort.


Source: http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-low-fodmap-diet

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'Manwa Laage' from 'Happy New Year': SRK's '10-pack' abs gets one million views in 21 hours! - Firstpost

09.15.14 (11:48 am)   [edit]

When Happy New Year's ' India waale' had debuted on the Internet, we had noted how it seems like a bad meal put together from scraping left-overs. The second song to be released is 'Manwa Laage', which in just 21 hours managed to get one million views on YouTube. The answer to whether or not you'll listen to 'Manwa Laage' again and again depends entirely on how superficial you are. And how important abs are to your worldview.

If the test of a good song is how quickly you memorise the primary refrain in it, 'Manwa Laage' fails the test. Ironically, it is possibly also the best we'll get out of Happy New Year's music department. Sung by the mush icons of our times - Arijit Singh and Shreya Ghoshal - this composition by Vishal-Shekhar tries to pull out all the romantic stops. It's not painful to listen to, but it doesn't quite linger as a memorable tune.

Fortunately, however, there is more to the song than what you hear. First, there's Shah Rukh Khan wearing his pants so low that you have to conclude the force of gravity has weakened because nothing else explains why Khan's pants aren't pooled around his ankles.

When Khan appears shirtless, the expanse that is bared could make Miley Cyrus blush, we suspect. There's been a lot said of Bollywood abs in general and the ones Khan has developed for this film in particular. (Curiously, the first time Khan grew a six-pack was for another Farah Khan film, Om Shanti Om.)

One article suggested that for Happy New Year, Khan has a 10-pack, which sounds physiologically impossible. The good news is that although the descriptions of Khan's body sound unnatural, the abs look human. His bare torso does not look like the corrugated asbestos sheets that we've seen on some of his colleagues (read:Hrithik Roshan).

And then there's Deepika Padukone, who has turned into a treat to watch. In contrast to Khan, Padukone keeps her clothes on and looks lovely, as usual. She does a little dancing here and there, gazes into Khan's eyes from time to time, indulges in a few daydreams, sneaks in a little pat-on-the-butt for Khan and generally does an excellent job of looking completely smitten.

Farah Khan's giggly sense of humour is evident in the way she establishes Khan and Padukone have a scorching relationship: every time Padukone touches Khan, something around them catches fire. Literally. It's the sort of idea that will make deodorant companies curse their ad agencies for not thinking of it before Farah Khan.

Overall, 'Manwa Laage' scores a perfect ten on ogle value, but almost zero on recall.

Watch video here:


Source: http://www.firstpost.com/bollywood/manwa-laage-from-happy-new-year-srks-10-pack-abs-gets-one-million-views-in-21-hours-1705555.html

Low-Carb May Trump Low-Fat in Diet Wars

09.08.14 (11:31 am)   [edit]

When it comes to choosing the best diet for weight loss and a healthy heart, low-carb may beat low-fat, a new study found.

Researchers at Tulane University found that people following a low-carbohydrate diet had significant benefits in terms of weight loss, decrease in fat mass, waist circumference and cholesterol levels compared to a low-fat diet.

"Carbohydrates, in general, are not the kind of neutral dietary component that we thought they were," said Dr. Lydia Bazzano of Tulane University, the study's lead researcher. "[Historically] they were often at the base of the dietary pyramid."

In the NIH-funded study, Bazzano and her colleagues followed 73 people on a low-fat diet and 75 people on a low-carbohydrate diet for one year. During this year, researchers monitored what the participants of the study ate daily, urging the low-carbohydrate group to limit their carbohydrates to less than 40 grams per day and the low-fat group to get less than 30 percent of daily calories from fat and less than 7 percent from saturated fats.

Both groups also received the same dietary tips, including recommendations to eat dietary fibers and to select "healthy" fats over unhealthy ones.

At 12 months, those on the low-carb diet had lost nearly eight pounds more than those on the low-fat diet. Additionally, these dieters fared better on a commonly used measure of heart disease risk known as the Framingham Risk Score.

"Carefully selecting carbs in your diet would be the best take home message," Bazzano said.

Diet and nutrition experts not involved with the study, however, said there could be other differences to consider between these two types of diets - not the least of which is how easy it is to actually stick to these diets.

"There is more to do and think about with a low-fat diet," said Keith Ayoob, registered dietician and associate clinical professor of Albert Einstein College of Medicine in New York. Specifically, he pointed out that with a low-fat diet, there are more distinctions that need to be made between the types of fat consumed, whereas in a low-carbohydrate diet, you largely eliminate that food group. "A low-fat diet appears less restrictive, but it may be more difficult for some people to comply with."

Lead study author Bazzano's impression, on the other hand, was that a low-carbohydrate diet may be harder to stick to. "At the grocery store there is every product in the world that is low fat," she said.

Regardless, both experts agreed choosing a diet to which you can commit is the most important thing.

"A low carbohydrate diet may be better for a jumpstart," Ayoob said, pointing out that most weight loss occurred in the first three months.

Doctor's Take

Clearly, when most people start a diet, they have one thing on their mind - losing the weight. A few of us might also consider the effects that a diet has on our heart health and general wellness.

What this study shows us is that choosing the right diet may help you kill two birds with one stone. And one of those birds is far more dangerous than the other. Heart disease is responsible for one out of every three deaths in the U.S. today, and diet is a big part of our risk. Past research has implicated sugary foods, with a high glycemic index, in increasing heart disease risk. Additionally, studies have found that when it comes to dietary fat, it's really the type of fat rather than the overall amount of fat that will affect your risk for heart disease.

So if you are hoping to make dietary changes that improve your waistline as well as your heart health, low-carb may be the way to go. Of course, it is important to remember that the patients in this study were only followed for one year, so longer term research is needed. More importantly, the healthfulness of a low-carb approach depends on the types of fats you're getting, with a focus on sticking to foods rich in healthy fats such as almonds, avocados and fish, while avoiding foods packed with unhealthy fats such as fried foods and fatty red meat.

As always, in addition to tipping the scale, maintaining a healthy lifestyle with exercise and a diet that can be followed long-term is still key to protecting our hearts.


Source: http://abcnews.go.com/blogs/health/2014/09/02/low-carb-may-trump-low-fat-in-diet-wars/

Google's anti-aging company now has a Web presence

08.29.14 (6:59 pm)   [edit]

Calico, Google's mysterious biotechnology company dedicated to slowing the aging process, now has a website.

Since Calico's formation was announced last September, it's been extremely low-key about its plans. The website, which appears to have been launched earlier this month, restates the company's goal of "understanding the fundamental science underlying aging and finding cures for the intractable diseases." (Hat tip to FierceBiotech for first noticing the site.)

Details, unfortunately, are few. But it does profile the small team of heavyweight industry leaders and academics who are leading Calico, short for the California Life Company. They include Cynthia Kenyon, who left her position as professor at UCSF this spring to join full-time as vice president of aging research (a title announced here for the first time).

The website also notes that Calico has hired Jonathan Lewis as vice president of business development. He joined from UCB Pharma, where he was vice president of global business development, and he previously led merger and acquisition transactions for Roche. And before that, he, like Calico CEO Art Levinson and executives Hal Barron and Robert Cohen, was at Genentech.


Source: http://blog.sfgate.com/techchron/2014/08/11/googles-anti-aging-company-now-has-a-web-presence/

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Google's anti-aging company now has a Web presence

08.27.14 (8:30 pm)   [edit]

Calico, Google's mysterious biotechnology company dedicated to slowing the aging process, now has a website.

Since Calico's formation was announced last September, it's been extremely low-key about its plans. The website, which appears to have been launched earlier this month, restates the company's goal of "understanding the fundamental science underlying aging and finding cures for the intractable diseases." (Hat tip to FierceBiotech for first noticing the site.)

Details, unfortunately, are few. But it does profile the small team of heavyweight industry leaders and academics who are leading Calico, short for the California Life Company. They include Cynthia Kenyon, who left her position as professor at UCSF this spring to join full-time as vice president of aging research (a title announced here for the first time).

The website also notes that Calico has hired Jonathan Lewis as vice president of business development. He joined from UCB Pharma, where he was vice president of global business development, and he previously led merger and acquisition transactions for Roche. And before that, he, like Calico CEO Art Levinson and executives Hal Barron and Robert Cohen, was at Genentech.


Source: http://blog.sfgate.com/techchron/2014/08/11/googles-anti-aging-company-now-has-a-web-presence/

What's Happening

08.27.14 (6:24 pm)   [edit]

Republican club meeting tonight

The Northern Cochise County Republican Club will hold its monthly meeting on Wednesday, Aug. 27 at 6 p.m., at our regular meeting place, the Holiday Inn Express, located at 1251 N. Virginia Ave. (Tuesday, Aug. 26 is Primary Election Day, so we will hold the meeting on Wednesday.)

We invite all interested parties and our members to attend.

Bingo and dinner fundraiser Sept. 3

Dinner and bingo for the fall season at the Sunsites Community Center starts Wednesday, Sept. 3.

A pork roast meal complete with homemade pies, sponsored by Sunsites Community Center, will be featured for the first dinner which starts at 4:30 p.m.

Bingo, sponsored by Cochise Stronghold Lions Club, will begin at 6:30 p.m. All profits from bingo are used for charitable projects in the local community and to help citizens in need of glasses locally and in Willcox. Dinner and bingo are scheduled every Wednesday night from Sept. 3 until the end of May. Come join us for great food and fun.

Story-time at Willcox library

Join us at Elsie S. Hogan Community Library for the first week of "Story-time!"

This six-week program is geared for children from birth through age five. Sessions begin at 10:15 a.m., each Thursday, through Sept. 25.

We will have fun learning about School Time, Stars and Stripes, Colors on your Plate, and "Moving Your Body," using reading, singing and crafts.

For more information, please contact the library at 766-4250.

WHS Reunion dances Fri. and Sat.

Willcox High School class reunion for 67, 68, 69, 70 will be held this weekend, Aug. 29-30. Dances open to the public: Friday night at Rix's at 7 p.m., with a $3 dollar charge; Saturday night dance at the Elks at 7 p.m., with a $ 5 charge. Wooden Nickels band will be playing at the Elks.

Come join us alumni, you may see somebody you haven't seen in a long time. Hope to see you all there !

Senior Center meeting Sept. 8

The Rose Allan Senior Learning Center had a regular business meeting on Aug. 4 and we decided to accept the gift of a van from the hospital. This will be effective some time in September and we will be scheduling trips.

We will hold our next meeting on Sept. 8, at 10:30 a.m., as the first is Labor Day. We will be discussing the van trips and a new membership fee. Because of insurance requirements we need a list of members. All of these changes came into effect because we now have our non-profit designation.

We will also be having an Open House in the near future to celebrate our new status and there will be a new list of activities.

All seniors that are 55 or over are welcome to come to the Senior Center at 990 W Scott Ave.

Apply for local CBP citizens academy

U.S. Customs and Border Protection Citizens Academy will be held on Saturday, Sept. 20 from 2 to 9 p.m. and Saturday, Sept. 27 from 9 a.m. to 3:30 p.m.

Topics include: Introductions; National Strategy; Station Tour; B.P. History; Nationality Law; Applied Authorities; Office of Field Operations; Office of Air & Marine; Sign-Cutting & Tracking; and Station Demonstrations.

Email: WCX-CRO-RLU@cbp.dhs.gov or call 520-384-7200 by Sept. 12 for an application.

Willcox Border Patrol Station is located at 200 S. Rex Allen Jr. Drive, Willcox, Ariz.

Artist reception and wine tasting

The Art League of Willcox is kicking off its 33rd year with a wine tasting and reception for local artist Yolanda van der Lelij on Friday, Sept. 5, starting at 5 p.m. Meet and greet Yolanda and area artists and get a preview of Yolanda's new paintings.

It will be held at Zarpara Vineyard, located at 6777 Zarpara Lane off Kansas Settlement Road, 602 885 8903.

Benefits of physical activity classes

What are the Benefits of Physical Activity? Regular physical activity is one of the most important things you can do for your health. It can help:

*Control your weight

*Reduce your risk of cardiovascular disease

*Reduce your risk for type 2 diabetes and metabolic syndrome

*Reduce your risk of some cancers

*Strengthen your bones and muscles

* Improve your mental health and mood

* Improve your ability to do daily activities and prevent falls, if you're an older adult

* Increase your chances of living longer

Everyone can gain the health benefits of physical activity - age, ethnicity, shape or size do not matter. If you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that for the months of September and October, Pat Lee will be having exercise classes on Monday from 6 p.m., to 7 p.m., and Wednesday, from 5:30 p.m., to 6:30 p.m.

Pat Lee has a BAE from Arizona State University in Physical Education. She has continuing education in fitness, personal training and nutrition. She is a certified Yoga instructor and has been teaching Yoga and other exercise classes for the last seven years.

Monday class begins at 6 p.m., on Sept. 8, and will consist of circuit training, interval training, exercise balls and possibly walking and other exercise videos.

Wednesday class begins at 5:30 p.m., on Sept. 10, and will be Yoga.

These classes will be at the Elementary School Activity room; parking in the Delos and Phoenix street parking lot. COST is $10 per person for the entire two-month period.

For more information, please call Pat Lee @ 520-678-7894 or Elsie S. Hogan Community Library @ 520-766-4250 or come by our location at 100 N. Curtis Ave., Willcox, AZ. These classes are supported by a grant from the Arizona State Library, Archives & Public Records, a division of the Secretary of State, with federal funds from the Institute of Museum and Library Services.

Historical Society field trip Sept. 7

The Cochise County Historical Society is hosting a field trip to the Erickson/Riggs House at the U. S. Park Service, Faraway Ranch, east of Willcox. We will meet at the Faraway Ranch house parking lot at 10 a.m. on Sunday, Sept. 7.

Everyone interested in touring this historic home is encouraged to join us. For more information, please call Craig at 520-558-0369.

Young Birders Club meets Sept. 13

Hello, Sulphur Springs Valley young birders and mentors!

A Young Birders Club meeting will be held on Local Bird identification on Saturday, Sept. 13, from 9:30 - 11 a.m. at the Willcox Historical Theater. Bring your photos of your backyard birds and your field guide.

General Meeting Schedule:

9:15 - 9:30 a.m. - show up at the theater, bring your photos on CD or flash drive

9:30 - 11 a.m. - show a powerpoint presentation about our local birds and have interactive discussion on identification, also talk about backyard bird feeders, especially nectar feeders

11- 11:30 a.m.- eat pizza!

This meeting is introduction to our local birds and how to identify them when you see them, with or without binoculars. For those of you who have photos to bring, we will also talk about those species as well. This meeting will be followed by hot pizza (birding works up an appetite!) provided courtesy of Cindy Traylor.

Summer Bingo at Elks Lodge

Summer Bingo at the Willcox Elks Lodge will be held every first and third Thursday of the month.

Doors open at 5:45 p.m., and the first game begins at 6:30 p.m. at the lodge.

Apache warfare presentation

Bisbee Corral of the Westerners presents Apache Style Guerilla Warfare: The Apaches employed various extremely successful tactics in their raids, evasions, ambushes. and attacks, presented by Glenn Minuth. It will be held on Thursday, Sept. 4, at 7 p.m. at the Bisbee Senior Center, 300 Coleman Rd., Bisbee.

Contact Doug Hocking, 520-378-1833, dhocking@centurylink.net or Christine Rhodes, 520-432-8350. Everyone is welcome. Dinner (optional) beforehand at 5 p.m. at the San Jose Restaurant, Naco Highway.

Housing Authority info Sept. 10 in SV

The Housing Authority of Cochise County invites you to attend a FREE informational open house.

Get current and correct information about the Section 8 Housing Choice Voucher Program, housing discrimination issues and rights and responsibilities of both landlords and tenants.

It will be held Wednesday, Sept. 10, from 8:30 a.m. to 3:30 p.m., at 4001 East Foothills Drive in Sierra Vista.

Registration: will be held from 8-8:30 a.m.

To pre-register and reserve information packet, contact the Housing Authority of Cochise County at 432-8880 or housing @cochise.az.gov no later than Wednesday, Sept. 3.

The four-hour C/E credits are offered through the S/W Fair Housing Training Center, 2030 E. Broadway, Ste. 101, Tucson, AZ, 85719. The course is authorized for credit through the Arizona Dept. of Real Estate.

FSA cotton transition program

Farm Service Agency announces the Cotton Transition Assistance Program (CTAP).

For crop year 2014 CTAP is based on a farm's 2013 adjusted cotton base acres effective under the 2008 Farm Bill, as of Sept. 30, 2013. With respect to a farm's effective 2013 cotton base acres, as adjusted, CTAP payments will be issued to 2014 producers who apply and who meet all eligibility requirements.

Under CTAP, there is no requirement that producers plant cotton in order to be eligible for payment; however, eligible producers must have adequate share in enough cropland acres to cover their claimed interest in cotton base aces on form CCC-957.

CTAP Application Period

For crop year 2014, the application period to enroll runs through Oct. 7.

Maximum Payment Amounts

CTAP payments are limited to $40,000 per person or entity.

Please call the Cochise County FSA Office for an appointment at (520) 384-3588 ext. 2.

Gunslingers take a summer break

"Marshal Bo's Gunslingers of the West," Willcox's own award winning re-enactment group is on hiatus through August, however, they will start their performances again in September. The group performs every Saturday at 2 p.m., in Railroad Park for free. Marshal Bo is also wanting volunteer actors.

For an interview call (520) 507-4985 and leave a message.

Willcox blood drive Sept. 11

The American Red Cross continues to have an urgent need for blood donors of all blood types to give before the Labor Day holiday, even after many more donors stepped up to give following an urgent call issued in late July. Donors with types O negative, B negative and A negative blood are especially needed.

To encourage donations over the Labor Day holiday weekend, all donors who come out to donate blood Aug. 30 through Sept. 1, will receive a Red Cross mason jar tumbler, while supplies last.

To learn more and make an appointment to donate blood, visit redcrossblood.org or call 1-800-RED CROSS.

Benson: Thursday, Aug. 28: 12:30 - 5 p.m.: Benson Lions Club, 599 Dragoon St.

Willcox: Thursday, Sept. 11: 9:30 a.m. - 2:30 p.m.: Valley Telecom, 752 E. Maley St.

Safford: Wednesday, Aug. 27: 11:30 a.m. - 4:30 p.m.: Manor House Convention Center, 420 Hwy 70

Thursday, Sept. 11: 11:30 a.m. - 4:30 p.m.: Manor House Convention Center, 420 Hwy 70

Thatcher: Wednesday, Sept. 10: 10 a.m. - 3 p.m.: LDS Thatcher Institute of Religion, 871 N. College Ave.

How to donate blood

Simply call 1-800-RED CROSS (1-800-733-2767) or visit redcrossblood.org to make an appointment or for more information. A blood donor card or driver's license or two other forms of identification are required at check-in. Individuals who are 17 years of age (16 with parental consent in some states), weigh at least 110 pounds and are in generally good health may be eligible to donate blood. High school students and other donors 18 years of age and younger also have to meet certain height and weight requirements.

Eat Healthy, Be Active workshops

Elsie S. Hogan Community Library will offer a series of fun, interactive, workshops that promote eating healthy and being active. In these workshops you will learn how to: Enjoy healthy food that tastes great; Prepare quick, healthy meals and snacks; Eat healthy on a budget; Master the top tips for losing weight and keeping it off; Make healthy eating part of your total lifestyle; Add physical activity, which is key to living well.

Anyone who is interested in eating smart and living strong, is invited to join the Elsie S. Hogan Community Library for these sessions on:

Tuesday, Sept. 30 at noon: Eating healthy on a budget

Friday, Oct. 10 at noon: Master the top tips for losing weight and keeping it off/Plant-Based; Nutrition: Fabulous Smoothies

Tuesday, Oct. 14 at noon: Make healthy eating part of your total lifestyle

Tuesday, Oct. 21 at 11 a.m.: Add physical activity, which is key to living well

You have a choice of coming to all, a few or only one of the series ... Registration is required. To reserve a space call the library at 520-766-4250 or visit us at 100 N. Curtis Ave., Willcox.ese workshops are offered free of charge.


Source: http://www.willcoxrangenews.com/news/article_b93a847c-2d6b-11e4-b202-0019bb2963f4.html

How Getting a 'Muscle Pump' Helps Athletes Build Muscle

08.27.14 (3:20 pm)   [edit]
Must See Strength Training Videos

Johny Hendricks Workout Overview

Real Workouts: Henrik Zetterberg

Have you ever performed a few sets of an exercise and felt your muscle was going to explode out of your body? If so, you've experienced the much sought after muscle pump.

Your muscles look bigger and your veins pop through your skin, but does this have any practical purpose? A recent article by muscle-building gurus Brad Schoenfeld and Bret Contreras suggests that getting a muscle pump may be beneficial for athletes.

So What is a 'Muscle Pump'?

The process behind the pump is very technical, and we will spare you with the exercise physiology jargon.

When performing an intense exercise, more blood and fluid travel into the muscle than are released. Muscles become engorged with blood, which causes the pump-technically called cellular swelling. After you stop exercising that specific muscle, blood gradually releases, and your muscle returns to its normal state.

Bodybuilders and exercise models take advantage of this phenomenon before a competition or photo shoot to give the illusion that their muscles are bigger than they actually are. It's why your muscles experience a rapid, but temporary increase in size after you perform certain exercises.

RELATED: Brad Schoenfeld on Maximizing Muscle Growth

Does a Muscle Pump Have Any Long-Term Benefits?

The pump has dramatic short-term appearance benefits. But even though its visible effects quickly taper, a muscle pump does contribute to long-term muscle growth. When you get a pump, you provide a sufficient challenge to your muscles to cause them to grow.

How does this work? Well, it's fairly complex, and some of the studies are inconclusive, but here are some theories:

Cellular swelling increases protein synthesis and decreases protein breakdown within a cell-especially with fast-twitch fibers. This creates an optimal environment for muscle growth. The muscle cell senses the increased pressure caused by the swelling muscle and adapts by fortifying its structure as a means of survival. Stem cells found within the muscle are activated, helping fibers repair and grow. Should You Strive to Get a Pump?

If your goal is to build muscle, then absolutely. The pump is an essential aspect of any hypertrophy training phase.

However, we want to reiterate that as an athlete, building muscle is only a part of your overall training program and should not be your ultimate goal. You should strive to become a better athlete.

Contreras and Schoenfeld recommend focusing on heavy multi-joint lifts, such as the Deadlift, Squat and Bench Press. Getting in a pump from time to time is valuable, but it's not something you should do every workout.

How Do I Take Advantage of the Pump?

Perform high reps using a low to moderate weight and minimal rest periods. For example 2-3x20 with 60 seconds rest and 5-10x8-12 with 30 seconds rest are recommended volumes. Perform a drop set, which Todd Durkin shows you in this World-Class Workout episode. Isolation exercises such as Tricep Extensions and Bicep Curls most effectively induce a pump. When performing multi-joint exercises like Squats or Push-Ups, perform partial reps, focusing on the bottom half of the movement to keep your muscles under tension. Do not relax between reps.

RELATED: 4 Weightlifting Techniques to Build Muscle

Reference:

Schoenfeld, B., Contreras, B., & Sorace, P. (2014). "The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations." Strength & Conditioning Journal, 36, 21-25.


Source: http://www.stack.com/2014/08/01/muscle-pump/

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Jets and Seahawks Defenses: A Comparison of Past, Present, and Future

08.27.14 (11:22 am)   [edit]

When people talk about the way the Jets are looking to model their team, the Super Bowl Champion Seattle Seahawks sounds like a natural fit. General manager John Idzik's last job before coming to the Jets was with Seattle. Stylistically the Seahawks are built around a great defense and power football on offense, the recipe for the Jets during Rex Ryan's early successful years. In a broad sense, the comparison makes sense. One funny part of the comparison comes when one compares the way the Jets and the Seahawks play defense. In many ways they are polar opposites with the strong defense that defines both teams. Please forgive me if in the coming paragraphs I risk oversimplifying things.

Rex Ryan's biggest influence as a coach likely was his father, Buddy. Buddy was an assistant coach with the Super Bowl III Jets. I have heard stories that his experience with the Jets shaped the outlook of his defensive philosophy. Head coach Weeb Ewbank put protecting Joe Namath as a top priority. Buddy as the story goes thought about it from the defensive perspective. If protecting the quarterback was the most important thing for an offense, getting to the quarterback must be the primary objective for the defense.

As Buddy Ryan's career progressed, he developed innovative pressure packages around the blitz. On offense the ball has to be snapped to the quarterback. That leaves a maximum of 10 blockers on a given play. Since a defense can have as many as 11 blitzers, there can always be somebody left unblocked.

The idea was to show all different types of blitzes from different angles to put as much pressure on the offensive line as possible. In the context of pass protection, even one second is an eternity. If an offensive line is not sure where pressure will come, it has problems since it will need to figure out in unison quickly off the snap what is happening and how all pieces of the unit need to react.'

As the league has evolved, Rex Ryan has not adopted his father's playbook page for page, but many of the general concepts remain the same. The Jets are a team that runs a dynamic defense. They throw numerous fronts at offenses. Even as the blitz rate has decreased in later years, the different fronts the Jets throw at opponents and different spots from where pressure come can cause problems for blocking schemes. There is always the threat of the Jets throwing something new and unexpected at you. When they throw an unusual look, they put stress on your blockers, and this is where breakdowns occur.

The Jets don't stop trying to fool you in the front of their defense. They also vary their looks at the back. They want to fool you. They want you to never stop guessing. They want to show you things you aren't expecting and have never seen before to plant doubt in your mind.

Think back to the 2011 opener and Tony Romo's game-losing interception by Darrelle Revis. The reaction coming from that game tended to be LOLRomo, but part of what happened was the Jets tricked him. When Romo saw the snap, he thought he had Dez Bryant one on one against Revis in yellow. This was a coverage he had seen before. Jim Leonhard in red was the only safety deep, and the Jets were shading him to help the other side of the field as they were known to do because of how much trust they had in Revis. Romo was counting on trying to complete a back shoulder throw to Bryant as he had earlier. It was one on one, and at worst his guy would be able to ensure it was an incompletion. He wasn't considering that the Jets had disguised their front, and that Brodney Pool in blue would drop back to provide Revis with deep help.

Because he had Pool over the top, Revis could undercut the route without concern about Bryant getting behind him. He picked it off. Nick Folk hit the winning field goal. The Jets had a win.

On New England's first offensive play in the October game with the Jets, Rex had a play where Rob Gronkowski was covered man to man, while everybody else in coverage played zone. The Jets wanted to take away the dynamic weapon Gronkowski is, and this would force him to not only deal with a man defender, but he would also have traffic in a zone. There was more to it, though. The Jets were making an educated guess Gronkowski would be Brady's first read. Maybe if he thought he was dealing with man underneath, he would make a mistake. At the very least, it would make him hesitate, not only for this play but for the game. The Jets wanted to get him thinking that he couldn't trust his eyes.

A Rex defense is all about pressuring you to make the big mistake.

The Seahawks take a different approach, one that has worked quite effectively. They don't try to trick you. They rarely do much that varies from their base packages, and they seldom disguise their calls. In this era of spread offenses, they played their base defense on over half their plays last season (Football Outsiders 2014 Almanac). They played defense straight up with no deception on over 85% of plays and they brought a blitz of at least six at a rate of under 5% (Football Outsiders 2014 Almanac).

There are a few ideas at play here. First, they think they can just outexecute you. It is difficult to argue with their success. While a defense with less concepts is simpler for an offense, it is also simpler for the guys playing on defense. These guys find it easier to get comfortable with the system. When you do the same thing, you learn quickly the correct thing to do in any situation. The offense runs a certain route combination? You know what to do running your defensive play. You've deal with it all the time.

They tend to have a few favored fronts, and their coverages usually either use a Cover 1 or a Cover 3. There are different varieties of their coverages, but they aren't trying to trick the opponent.

This is one of Seattle's favorite looks. It is a Cover 3. There are three men deep. A safety has the deep middle. The two corners are responsible for the deep parts on their sides. Four men rush. Three linebackers and a safety play zone underneath.

This is a pretty conservative look. Keeping three guys deep minimizes the big play, but only four men underneath leaves a lot exposed. A patient offense could make this death by a thousand cuts. Seattle makes it work, though, because their physical fronts apply pressure, and the underneath defenders are speedy.

The Seahawks also at times have their corners play up like this and get physical with the receivers, pressing to throw them off balance and mess up timing routes.

Ultimately, though, the Seahawks will live with you taking short completions if you can find them in the zone. The three deep look means you will not be able to pick up huge chunks. You will have to execute ten, eleven, twelve plays against the best defense in the league to score. That is very difficult.

The Seahawks also emphasize hitting hard. If you take the short gain, you will pay. Over the course of a long game, this will wear you down and perhaps make you less willing to pay the price of a short gain.

The scheme itself isn't trying to force you into a mistake. Ultimately mistakes happen, though. The Seahawks force them through pressure. They force them with a ballhawking secondary. They also force them through general impatience. It's easy to say the offense should take short gain after short gain, but quarterbacks naturally want to pick up big chunks of yardage, and make throws into the teeth of a coverage and defensive playmakers designed to take the ball away.

One thing these defenses have shared is being built around the unique talents of a secondary superstar. In Seattle Earl Thomas is the straw that stirs the drink. Richard Sherman gets most of the attention. Make no mistake. The last two years he has been the best cornerback in the league. He's great. He's physical. He's incredibly intelligent and understands routes as well as anybody at the position. He's as good as they come at baiting throws. Windows that appear to be open really aren't because he closes so well, and his size makes the ground he has to cover not as big as it appears on the surface. His ball skills are second to none. He knows how to track and high point the ball. It's probably because he's a former receiver. If you take away his cartoonish persona and just focus on what he does on the field, he's one of my favorite players.

Earl Thomas is the guy who makes the difference in Seattle, though. There are only a handful of non-quarterbacks who totally force the opposition to change strategies. Thomas is one of them. He is such a ballhawk that it is futile and needlessly risky to try and test him. He takes away the deep middle. Pro Football Focus keeps tabs on these things. According to them, in the 2013 regular season, opponents only attempted 9 passes over 20 yards to the middle of the field against Seattle in the regular season. The Jets allowed 9 COMPLETIONS to this area in 2013. Teams have just given up trying to attack there, and those are where big passing plays are born. Think about it. Is it easier to throw deep straight down the middle or diagonally deep to the sidelines?

Thomas also allows All Pro Cam Chancellor to drop into the box and act essentially as an extra linebacker, which helps against the run in addition to other areas. Chancellor lined up within 8 yards of the line of scrimmage on just a shade under of 70% of Seattle's defensive snaps.

A Rex defense could use a guy like Thomas for this reason in addition to a big one. The pressure and disguise the Jets attempt to bring in theory produces a lot of errant throws ripe to be picked off that a ballhawking free safety can clean up. Despite the success of Ed Reed in Baltimore, the Jets haven't really looked for this type of safety under Rex.

The Jets did have their own secondary player on a Hall of Fame trajectory his first few NFL seasons who helped make their defense run. They are still adjusting to life without Darrelle Revis. There's no need to rehash Revis' departure, but he was an exceedingly valuable piece for the Jets. There were reasons obvious to the eye. When you can eliminate guys like Calvin Johnson, Andre Johnson, and Reggie Wayne, it's pretty significant. You take away a weapon, and you make a quarterback uncomfortable by eliminating his security blanket. The quarterback likely trusts that guy and wastes plays trying to throw it up and give him a chance to do something. You can be more aggressive with the blitzes knowing your secondary can hold.

There was also a more subtle less appreciated value Revis brought.

He was used to make the rest of the coverage more effective.

Revis was so good that you could stick him alone on one side with a receiver like Anquan Boldin and then redeploy six guys in an extremely condensed space on the other side of the field to clog passing lanes. This was a Rex Ryan move. Usually you don't see a team make the throwing lane to the top receiver less congested, but Revis' cover skills gave the Jets the ability to do so.

The Jets are still trying to find their way in a post-Revis world. They don't have that kind of difference maker any more. Muhammad Wilkerson is a wonderful player, but he doesn't change the way the other team operates the way a Thomas or a Revis does. How will the Jets manage then?

The answer is that it isn't clear they necessarily need a player like that. If you can find a few other players who are close like Wilkerson, that could suffice. I look to Sheldon Richardson and Quinton Coples, two players the Jets really need to grow as pass rushers this year. The Jets have an elite run stopping front. It's exciting to have such young talent on defense. With all of the Sons of Anarchy stuff, it might get lost that many of these players still have room to grow, and the team is counting on it.

Richardson has a ton of talent. He flashed All Pro potential as a rookie. Coples reportedly lost weight and has people talking about how well he is moving. Now let's move into a world where both guys become difficult pass rushers. Now when you add them to Wilkerson, you have three guys Rex can line up in multiple spots. This fits the Rex Jets style of defense perfectly. They will move around and show all kinds of different looks. Because the offense has no idea where any of these guys will line up, it is difficult to scheme around sending extra blocking help at any of these guys. Even if you could, dedicating too much to stopping one guy leaves the others with mismatches. This makes the threat of the blitz even more effective. With a blitz potentially coming, it makes the offense again think twice about sending extra resources to stop any of these guys because there are only so many blockers available. Use everything on these guys, and you have free runners blitzing.

The Jets have invested heavily in these players up front. They are the ones who can return this defense to the top, and they fit the Rex mindset of defense. While it is tempting to draw comparisons to the Seahawks, there are some major philosophical differences. The end result can be the same. There are many different ways to build a successful defense.


Source: http://www.ganggreennation.com/2014/8/6/5973193/jets-building-a-legion-of-boom-not-exactly

Hits & Myths: are colon-cleansing products necessary for a healthy gut?

08.27.14 (10:20 am)   [edit]

The straight answer: No

The facts: There are many products, programmes and procedures that claim to "cleanse" or "detoxify" your colon. It's a common belief that years of bad eating habits can cause faecal matter and toxins, such as parasites, pesticides and chemicals, to accumulate and "stick" to the colon wall, causing a host of ailments, from stress, depression and fatigue, to irritable bowel syndrome (IBS) and even cancer.

But if you're a healthy individual, there is no need to use such products and procedures, says Dr David Chow, resident consultant, and specialist in gastroenterology and hepatology at Matilda International Hospital.

"The idea of colon detoxification has grown in popularity in recent years as more people become concerned about toxins in the colon. But there is no evidence to suggest that toxins can accumulate in the colon and cause IBS, allergies or cancer later in life."

There are millions of naturally occurring bacteria in the human gut. These microorganisms perform a range of useful functions, including keeping the immune system healthy, preventing the growth of harmful bacteria, and producing vitamins and hormones. They are therefore essential for a healthy digestive system.

What colon-cleaning products and procedures do is upset the balance of these good gut microorganisms. When this happens, normal bowel function can become disrupted or impaired, leading to dehydration and a loss of nutrients, among other problems.

Even if the products and procedures used are "natural" or herb-based, it does not mean they are safe. In fact, there are real dangers associated with the regular use of laxatives, colonic irrigation and the like. Chow says electrolyte imbalance, colitis, rectal perforation and infection are just some of the risks to worry about.

Other potential side effects include nausea, diarrhoea, cramping, bloating and dizziness.

"Most gastroenterologists do not recommend colonic detoxification, not just because there's no evidence that it benefits the body, but also because there is sufficient proof that it has a range of harmful effects," says Chow.

"The US Food and Drug Administration also does not approve of the sale of colon cleansing devices."

The body does a good enough job of getting rid of waste and neutralising toxins.

For one, regular bowel movements ensure that waste is eliminated. Second, the colon is lined with special mucous membranes that keep dangerous substances from re-entering the system.

And there is no way for toxins to "build up" inside the colon wall, since the colon sheds old cells every couple of days, thus preventing an accumulation of harmful substances.

The most natural way to keep your digestive system in tip-top condition is to consume a high-fibre diet with plenty of vegetables and fruits, drink six to eight glasses of water a day - more if you're active - and to exercise regularly.

Exercise has been shown to stimulate the natural contraction of intestinal muscles, thereby helping your body eliminate waste more effectively.


Source: http://www.scmp.com/lifestyle/health/article/1574196/hits-myths-are-colon-cleansing-products-necessary-healthy-gut

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14 Ways To Boost Your Metabolism Faster Than You Can Say 'I Want To Lose Weight'

08.27.14 (5:24 am)   [edit]

Posted:


1

vanhookc/Flickr

2

Don't Stop Yourself From Fidgeting

Cavan Images via Getty Images

5

Dano/Flickr

6

Getty Images/Flickr RF

More from Health.com:CLARIFICATION: A previous version of this story categorized whey a non-animal product. 14 Ways to Boost Your Metabolism Right Now originally appeared on Health.com
9 Foods That Boost Metabolism Naturally
Lose Weight Without Even Trying!
16 Ways to Lose Weight Fast By Linda Melone

Feel like your metabolism is stuck in slo-mo? Coaxing your body to burn calories more efficiently doesn't require daily Spinning sessions or hours at the weight rack (though being in shape and building more muscle definitely helps). From adding an extra ingredient to your smoothie to watching a funny YouTube video, you can fan your metabolism's flames in just minutes a day by adopting these research-backed habits.


Source: http://www.huffingtonpost.com/2014/07/30/boost-metabolism-fast-right-now_n_5613974.html

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