Thursday, June 30, 2016

Start To Maximize Your Exercise Performance The Right Way

It is called intra-workout supplementation and is sometimes the most oft ignored component of the workout program that needs to be properly done to maximize your exercise performance.

Intra-workout supplementation is the best way to maximize your exercise performance

Simply put, it is the supplementation that you need to take in during your workout routines, which is anchored on several scientific studies that support it- highly beneficial for accelerating mass gain progress and boost recovery.

Initially intra-workout supplementation started out with water as a hydrating agent and helps cool the body for enhanced performance. But as science evolved, so did the quest to enhance performance and recovery, where water is no longer the ideal solution.

Scientists began to thoroughly research on what the body can use more to gain more, so came carbohydrates which-when added to water- became the workout drink that was more effective than plain water.

Years passed and sports scientists continued to look for more effective minerals and nutritional ingredients to further enhance strength and performance.

The evolution of sports and its challenges

In the early 1990’s, scientists began to focus their attention towards fitness science and theories based on the ell-known premises of the time which included the following;

  • The effects of workout and overloading on the muscle’s structural protein components.
  • How the muscles are broken down and how it can optimally build back up during recovery.
  • Different types of fatigue not caused by the lack of carbohydrates and how it can be best addressed.
  • How different training and nutritional needs are taken into consideration during intra-workout plans.
  • Carbohydrates may help fuel the body during workouts, but this is not the only solution for supplementation.

The importance of amino acids

While hydration with water is an ideal yet basic supplementation, just a small amount of water lost in your body weight may even have an effect on your training performance.

A 2 to 3 percent drop in the body’s water weight during a high intensity interval training routine could result in a huge drop in performance with reduced repetitions, and higher ratings of exertion, according to research.

In order to avoid this, just make sure to stay hydrated by drinking six to 12 ounces of water every 15 to 20 minutes into your workout programs.

You can then make the most of amino acid supplements where in high concentrations taken during exercise largely increases exercise-induced protein synthesis or muscle building. It also increasing blood flow to working muscles and heightened cellular sensitivity that allows the muscles to absorb substrates and fuel at a faster rate.

It is advised to take amino acid supplements before your workouts to make sure that amino acids are in your blood stream to during your exercise program and still reap the same benefits.

Start to maximize your exercise performance and allow your body to reap the results better and faster.

The post Start To Maximize Your Exercise Performance The Right Way appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Virtual Reality For Elderly To Help Improve Quality Of Life

Seeing good initial results from several test runs, a move to develop virtual reality for elderly people as a means to help them feel relaxed is currently underway and may soon be made available.

Harnessing the technology of virtual reality for elderly people

She seems to be enjoying it and has already tried it five times. 103 year old Virginia Anderlini used to sit alone in a sofa of her San Francisco elderly-care home, until one day she was introduced to Dr. Sonia Kim who gave her the opportunity to take those virtual reality trips that made her happy.

On this very recent visit by Dr. Kim, Anderlini was really looking forward to her next virtual reality adventure and as expected, Dr. Kim starts to place a virtual reality headset over her eyes.

Anderlini began to giggle as she was transported into another world and this time a sunset view of the horizon of a Hawaiian beach, surrounded by glistening rays of dusk and as she looks up she sees the blades of leaves from towering palm trees.

She beckons to her son, who was seated close by and tells him, “Terry, you’ve got to see this too.”

Feelings of self-pity and low self-esteem

For Kim, being a virtual reality entrepreneur gives her a sense of fulfillment with her hopes of helping improve quality of life for the elderly. She envisions that her VR program – one example of which was the Hawaiian sunset beach environment – called Aloha VR, may be a way to help people relax, instead of spending long hours sitting in front of the TV.

Kim also said that even for unhappy people, virtual reality may be a way to provide them an escape into a world that may somehow allow them to divert their attention from their hurt and pain.

Studies show that many elderly people, especially those cared for in assisted-living homes are often at risk of depression, brought about by feelings of being left alone. Also, because of their limited physical capabilities, they begin to feel sorry for themselves.

This paved the way for Kim to initially establish Once Caring Team back in 2014, where staffers call seniors on the phone to check their status and also take down notes on medication and doctors’ appointments.

So with virtual reality for elderly people, we might soon have the ability to make it available for all.

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from The Nutrition Club

Popular Weed Killer Faces Lawsuits From Cancer Patients

Popular weed killer brand Roundup by agricultural chemical firm Monsanto, was the subject of more than 30 residents seeking justice for those affected by the weed killer formula believed to have caused cancer among users.

Popular weed killer causes cancer

Lawyer Robin Greenwald, from the Weitz and Luxenberg law firm, is representing more than 30 people suing or planning to sue Monsanto after their popular weed killer brand Roundup’s primary ingredient glyphosate was believed to be cancerous.

Greenwald, who is the head of environmental protection if the firm, said that all the complainants were afflicted with non-Hodgkin’s lymphoma – which is a cancer of cells called lymphocytes and is a vital part of the body’s immune system.

Roundup as the common denominator  

Greenwald said that the complainants all have one thing in common – they were regularly using Roundup as a weed killer as part of their routine activities.

“Some people are landscapers, some people are migrant farm workers, some people are farmers,” says Greenwald. “What everyone has in common is that they all used Roundup and they all have non-Hodgkin’s lymphoma.”

The lawsuit was based on a 2015 report by the International Agency for Research on Cancer of the World Health Organization, where there were allusions to glyphosate as ‘probably carcinogenic’. The report also claims that glyphosate was responsible for causing cancer in several animal tests and also found the chemical can also damage DNA in human cells.

Glyphosate is safe, according to some scientists

A scientist, Dr. Donna Farmer, who has been studying the chemical at Monsanto for more than two decades, strongly refutes the IARC findings.

“I can tell you glyphosate is safe. The data that they look at, they cherry pick it and then they interpret the studies completely different than research who actually did it,” says Farmer.

To support her claim, Farmer said that glyphosate targets a certain enzyme in plants, but is not present in humans and animals, indicating that numerous long-term studies by Monsanto and independent study groups did not find any evidence linking glyphosate to cancer.

The Environmental Protection Agency (EPA), on the other hand, supported Farmer’s claims that glyphosate does not pose any cancer risk to humans, according to toxicologist Dr. David Eastmond who studies agricultural chemicals at the University of California, Riverside.

“IARC focuses on hazard identification and the EPA focuses on risk. Risk is a more involved process in that it involves not only can it cause cancer, but is it likely to cause cancer under specific sorts of conditions,” Eastmond added. “I think that certainly the risk is modest and probably very small.”

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from The Nutrition Club

The Discovery Of Liquid Aspirin May Help Treat Cancer

 This, after scientists found a way in getting medication to the brain in the form of a liquid aspirin for conditions like brain cancer or tumours.

Liquid aspirin can break through the blood brain barrier

 What doctors previously thought was a very complicated process may now be artificially done the easier and natural way. For a very long time, doctors have been at loggerheads in breaking through the blood-brain barrier which has been very effective in protecting the brain that it even blocks essential medicine from entering the brain.

Researchers from the Brain Tumor Research Center of Excellence at the University of Portsmouth together with Innovative Pharmaceuticals, claim that they were able to reformulate a liquid aspirin that increases the ability of drugs or medicines to cross the blood brain barrier.

Resilience of the blood-brain barrier

 While the scientists admit having difficulty at first in treating elderly patients especially those undergoing treatment for brain cancer due to its highly selective permeability. The barrier, which separates blood from the brain fluid and allows only certain molecules in a tight controlled manner like gasses, water , amino acids, glucose and lipid-soluble molecules.

“This is a potential game-changer for research into brain tumours and clearly shows what sustainable research is able to achieve,” says Sue Farrington Smith, Chief Executive of the charity Brain Tumour Research. “It is science like this that will enable us to eventually find a cure for this devastating disease, which kills more children and adults under the age of 40 than any other cancer.”

The revolutionary drug called IPI867B, is a reformulated aspirin combined with 2 other ingredients, as tests have shown that introducing this drug variant successfully improves the body’s transport system to carry much-needed drugs to the brain.

The post The Discovery Of Liquid Aspirin May Help Treat Cancer appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

3 Steps To Healing Your Diastasis Recti

healDRA-diagram-450x236During pregnancy, as the belly grows, what many women don’t realize is that, to accommodate that growth, changes occur not only in the uterus and skin (hello, stretch marks!), but all the way down to the abdominal muscles.

That’s because, as your babe grows larger toward the later stages of pregnancy, your belly needs to expand out further than the abdominal muscles allow. This expansion is possible thanks to the linea alba—a line of connective tissue that runs from under your sternum to your pubic bone, and connects the two sides of your “six pack” muscles, or rectus abdominis muscles. The linea alba stretches and becomes lax, allowing your baby to have more room than it would otherwise.

It’s really quite phenomenal that your body is able to do this! However, this increased laxity in the linea alba can cause a separation between the abdominal muscles that can stick around long after pregnancy. This common separation is termed diastasis recti abdominis (DRA).

When your linea alba loses its ability to generate tension, it can’t support your belly very well. In fact, diastasis recti is often the cause of “stubborn” post-baby bellies. If you suffer from DRA, you might think that you look bloated all the time, or that you look four months pregnant when you’re really two years postpartum, and despite your best efforts, you haven’t been able to slim your midsection.

In “mom” talk, the connective tissue that runs down the midline of your belly, is now like a pair of yoga pants (aka everyday pants) you can see through when you bend over. That stretch, that thinning of the fabric… that’s what diastasis recti is like.

The connective tissue becomes more stretched, not as dense, not as “thick,” which leads to a very measurable separation between the two sides of your abdominal muscles. The gap can extend all of the way from your sternum bone to your pubic bone, or just somewhere along that line. Typically, the largest gap will be around the belly, giving you that “ever pregnant” appearance.

Or, even more serious to your health and workouts, maybe your feel that your lower back and pelvis aren’t as stable and secure as they once were. As the connective tissue of the linea alba becomes stretched, widened, and thinned, it can impair the ability of the abdominal muscles, and entire core system, to do their best work.

This means that you’ve lost some of the support network for the core, the spine, and potentially, your abdominal and pelvic organs. This loss of support can result in increased risk of injury to the low back and pelvic floor concerns such as incontinence. If you’re unsure if you have DRA, you might find this article on the signs of diastasis recti helpful.

Before you stress… DON’T! Diastasis recti is a very common occurrence with pregnancy and you can heal it. Here are three steps to do just that:

Step 1: Stack Your Body in Good Alignment

Think of alignment as how your body’s joints and bones stack up to create your posture. That posture can either be strong, supported, and encourage proper movement patterns, or it can be weak, and lead to losses in core strength. For example, if you are in a chronic “rib thrust” position (in which the bottom of the ribcage is positioned forward and upward, ahead of the torso), the linea alba could be constantly overstretched. With good alignment, the muscles and connective tissues have the right amount of length and tension.

healDRA-ribs-over-hips-306x442Getting your body into good alignment is like the tale of “Goldilocks and the Three Bears.” You don’t want your spine too straight or too curved. You want it just right. That “just right” alignment is called the “neutral spine position.” This alignment gets the diaphragm stacked over the pelvic floor muscles to allow for the core stability system to work its best.

Here’s how to get into a neutral spine position and proper alignment:

  • Stand with your feet facing straight ahead and directly under your hip bones (not as wide as your pelvis).
  • Position your ribcage over the top of the hips.
  • Allow a slight arch in your lower back so that your bum is “untucked.” Your tailbone should not be tucked under your torso.
  • Focus on maintaining a tall thoracic spine,) thinking of growing up through the crown of the head. Allow a gentle forward rounding of the top section of the spine.

When healing your diastasis recti, use this alignment in all exercises and in daily life. The photo on the right shows what this alignment looks like when I am standing.

Step 2: Improve Your Core and Floor Connection

Understanding how to gain and release tension (engage and relax) in your core and pelvic floor muscles is extremely important for supporting your tummy in daily life and when exercising. When the ribs are over the hips, the diaphragm is stacked over top of the pelvic floor. This helps the pressure system in the core work well. When you inhale, the diaphragm moves downward slightly and the pelvic floor stretches to allow this change in pressure. When you exhale, the diaphragm moves back upwards and the pelvic floor contracts upwards, too. DRA occurs when the pressure system in the core isn’t managed well.

Here’s how to improve your Core and Floor Connection:

  • Lie down on the floor on one side, making sure that your head, hips, and heels are in one straight line
  • Drape your top arm over the front of your ribcage.
  • Take a deep inhale breath, focusing on sending air into your ribs, belly, and pelvis.
  • Then, perform a full exhale, feeling your top arm fall back toward your body, and a gentle “lifting up” sensation through your abs and pelvic floor. Focus on lifting your pelvic floor muscles up into your body and raising your belly button up toward your breastbone.

Note: The contraction is very gentle. Think of it as about only 30 percent of your maximum ability of contraction.

Step 3: Perform These Exercises to Heal Your Diastasis Recti

Now that you you’ve learned the core and floor connection, it’s important to use that connection to help heal your diastasis recti during “tummy safe” exercises, as my colleague Beth Learn from Fit2B would say. By “tummy safe,” I mean that they are going to challenge you to strengthen your core musculature, but will not cause any harm to your abdominals and pelvic floor. These exercises help to create tension, density, and strength in the linea alba.

For instance, I recommend that, while healing your diastasis, you avoid exercises that involve facing your belly to the floor (front-loaded positions) such as pushups, front planks, and bear crawls. The core may not be able to manage the pressure and intensity created by these exercises. Exercises like pushups or front planks require so much coordination of the core to be able to maintain proper form. Sometimes women feel that they can’t control the abdominals in that position. Their belly bulges outward, or they feel pressure downward into the pelvic floor.

Exercises To Do And Exercises To Avoid Post-Pregnancy

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In addition, exercises such as crunches, sit-ups, v-ups, and double-leg raises may also create a bulging belly. The bulging can occur when the core isn’t able to properly control the intra-abdominal pressure. The pressure from the ‘load’ has to go somewhere and usually goes outward. This can happen to anyone who doesn’t have proper intra-abdominal control, not just women with DRA.

Below are some of my favorite “tummy safe” core exercises for women completing diastasis recti rehab. Remember to use the core and floor connection in all of these exercises, exhaling through the toughest part of each exercise.

Heel Slides with Alternate Arms

  • Exhale, extend one leg out straight, hovering the leg above the floor
  • Simultaneously, extend the opposite arm towards the floor above the head
  • Ensure the hips stay stable
  • Inhale to return to the start position

Glute Bridge

  • Exhale, squeeze the glutes, and lift the hips upwards until the body is in a straight line from shoulders to knees
  • Inhale to return back down to the floor

Half-Kneeling Pallof Press

  • Squeeze the back leg glutes tight
  • Exhale to press the arms straight out in front of the chest
  • Feel tension in your core to resist rotation as you press outwards
  • Inhale to return back to the start position

One-Arm Farmer’s Carry

  • Hold a dumbbell or kettlebell slightly away from the body
  • Walk at a normal strolling pace
  • Keep your body tall and centred (avoid slumping to one side)

Side-Lying Knee Abduction

  • Get into a side lying position on the floor with your hips and knees bent to 90-degree angles. Make sure your head, shoulders, and hips are aligned (not rotated forward or backward)
  • Keeping the 90-degree bend at the hip and knee, raise the top leg, opening up the hips, and then lower the leg back down to bring the knees together.
  • Place a hand on the top hip so you can feel your hips staying stable.

For more examples of effective core exercises for healing diastasis recti, see these two articles on diastasis recti and no-crunch core exercises.

Start Healing!

Be patient with yourself, stay consistent! By prioritizing proper alignment as well as the core and floor connection in all of your exercises and in daily life, you’ll go a long way toward healing your diastasis recti and improving your core health.

Exercises To Do And Exercises To Avoid Post-Pregnancy

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The post 3 Steps To Healing Your Diastasis Recti appeared first on Girls Gone Strong.

Wednesday, June 29, 2016

Moves That Promote Core Strength Through Yoga

Whether it be muscle building or simply just wanting to stay fit, working to aim for better core strength through yoga cn give you good benefits

Core strength yoga moves for better health and body

Yoga enhances physical flexibility by promoting the use of muscles in new ways, especially in men. Common physical activity involve the feet for running and walking, , hands for playing ball, among others. But with yoga, the movements involve muscles moving in new patterns and ways that would enhance flexibility in movement and form.

Here are some of the reasons why yoga, as an exercise method is beneficial for men.

But what if this is your first time to get into a yoga session? Worry not.

Know what you are getting into. It may seem a bit tasking in taking the time to know what your class is all about or what you are planning to do. With yoga, you may want to do a little research to get to know some terms and history of yoga.

Although yoga may be involved mostly on body movements, it would be helpful to have a headband handy to wear during the yoga sessions as these involve a lot of perspiration that could sometime distract, especially when sweat gets into your eyes. Having a headband prevents this from happening.

For hygiene and sanitary purposes, it’s better to have yours, rather than blame yoga for catching a skin disease due to common-use or unsanitary workout mats.

Focus on the workouts. Yoga is one of the most popular workouts today and admit it, the one working out next to you could be your epitome of an ideal date that could cause you some untoward distractions and let you lose sight of your goals for the day. Clear your mind and focus on the work ahead.

Come in fully rested. Yoga is mostly done through body stretches and limbering exercises that sometimes could stress the muscles, joints and extremities. A stressed body could more likely be hurting instead of conditioning.

The yoga workouts may be exciting, but it does not mean that you have to extend more effort to do extra repetitions than what is prescribed, especially since yoga is more isometric, rather than eccentric or concentric. Extra reps may even be more useless instead of benefitting from it.

Here are core-busting yoga routines to work on.

Rainbow side plank – Assume a plank position with the left forearm flat on the ground, then reach your right arm overhead as you lift the right hip up the ceiling return to main position and repeat 10 times with 3 sets.

Dolphin pose pike ups – Go to a forearm plank with the forearms parallel to each other. Walk your feet towards the hands as far as can be possible. The shoulders should always be directly above the elbows. Repeat 10 times and perform three sets on both sides.

Plank knee drops – Go to a high plank position with the hands twisted slightly until they both point 90 degrees on both sides. Bring the right knee to the right armpit with the foot off-ground. Drop the knee down to the right then back up the right armpit. Do 10 times on each side and complete 3 sets each.

Crescent lunge twists – Go to a lunge position with the left leg forward with the right leg stretched back. Place your weight on the front heel and the other side with the back with the heel of the foot at the back. With hands held like doing a prayer, twist the upper body across the front leg and the right elbow pushed out the left knee. Hold five seconds and repeat 10 times on each side.

Half moon with repeated hip rotation- Stand with feet together but with toes pointed outwards. Tip the upper body forward as you lift the right leg to the ceiling. Rotate the right hip open and upwards with foot flexed and return back. Repeat 10 times on each sides for three sets.

These exercises for core strength through yoga is surely effective and powerful.

The post Moves That Promote Core Strength Through Yoga appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Health Labels Looking To Alter Online Ordering Habits

From getting a taxi to ordering food, people begin to develop online ordering habits that make it easy for anyone having a smartphone or laptop computer- anywhere and everywhere.

New innovations may further spur online ordering habits

Making good food choices or knowing food nutritional values may be as simple as looking at your phone screens and can even help you count calories. This after the Food and Drug Administration activates the new calorie labeling regulations that will take effect this spring.

The plan is to let people know how much calories they can have with the click of a button on a food item of their fancy, as some companies like Starbucks have already started to join in the calorie count bandwagon.

What you know won’t hurt you

A collaborative study by researchers from the University of Pennsylvania and Carnegie Mellon University reveals that there is a positive effect on people to know how much calories they have in their diet and these are good reasons for inspiring them to eat healthy.

Study lead Eric VanEpps  a graduate student from Carnegie Mellon University says that they wanted to focus on the idea whether people can make healthful online choices for food if the nutrition values inform them about the calorie content of each food item in the menu.

“Calorie labels can be really helpful,” says VanEpps. “We have what we think of as healthy categories like salad. But not every salad is healthier than every sandwich.”

The researchers said they already have an idea about some restaurants devising a visual representation of colour coded labels that help people distinguish food items that are healthful with green, less healthful with yellow and not-so-healthful with red.

High tech online menu study

The researchers teamed up with a health insurance firm based in Kentucky to develop an online meal ordering system for their employees and over the course of six weeks, people were given options to choose their food on a website for pickup, instead of waiting in queue at the cafeteria.

All of the users, numbering close to 250, saw ‘traffic coded’ menus with the exact calorie counts and those without labels.

Their study reveals that users who used the online menus with colour-coded calorie counts ordered 10 percent lower calorie content compared to those who were not provided with the colour coded menus or access to their food’s health information.

The researchers are hopeful that someday, they may be able to see people’s online ordering habits be able to clear the way for more healthful and wise food choices.

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from The Nutrition Club

Never Ignore Eye Symptoms, It Can Be Dangerous to Your Health

Medical experts agree that you should never ignore eye symptoms as it could mean that your body is currently experiencing some sort of health condition that you may not be aware of. You might be occasionally seeing some stars floating in your eyes but simply shrug it off as a momentary episode, but in fact, could be something that could lead up to a debilitating disease.

Never ignore eye symptoms, no matter how little they may be

According to the Center for Disease Control, almost half the population of American adults who are considered to be at risk of mission loss did not visit an ophthalmologist in the past 12 months. There are also 35 percent of adults in the US who avoid visits to their eye doctor because they feel their vision is fine and therefore do not need an eye exam.

In fact, the eyes do not only measure the quality of one’s vision, but it also provides vital information to doctors about your overall health condition. This is true with many ailments like high cholesterol levels, diabetes, high blood pressure, infectious diseases or even an autoimmune disorder, which may people have discovered after having their eyes checked.

They eyes are the windows to the body

“The eyes may be the windows to the soul, but they can also tell us about a lot of systemic diseases, and the severity of those diseases,” says Dr. Suber Huang, chief executive of Retina Center of Ohio in Cleveland and chair of the National Institutes of Health National Eye Health Education Program Steering Committee.

“Anything that is new in terms of a change in your vision could be potentially worrisome,” says Huang, who was also a past president of the American Society of Retina Specialists.

Floaters and flashes

Once you start to see small gnat-like strips with occasional flashes of light, then you need to see an opthalmologist quick, as it could be an indication of posterior vitreous detachment or PVD.

PVD usually comes with age when the gel-like substance in the eye called the vitreous, begins to shrink and pull away from the retina. It does not hurt but can induce anxiety , but this condition, once checked early on, can be addressed with a quick routine in a doctor’s office with a laser apparatus.

Read teary eyes

This could be a symptom of keratitis which is an infection of the cornea. This can be treated once detected early on, but can potentially cause loss of vision when ignored.

Double vision

This is never a good thing which can be a problem with the cornea. Worse, it could also be an indicator for a neurological disorder, an autoimmune disease or a serious organ problem.

Unequal pupil size

Also called anisocoria, should not be ignored as it could be a symptom for a tumour, aneurysm , brain infection or even an early sign of a stroke attack.

Pain in the eyes

Never ignore pain in the eyes like feeling a stab of pain when seeing sudden flashes of light or a feeling of pressure in your eye sockets.

This could be signs of a possible eye injury or even potentially blinding conditions like optic neuropathy or angle-closure glaucoma.

So make sure you never ignore eye symptoms and see your doctor right away.

The post Never Ignore Eye Symptoms, It Can Be Dangerous to Your Health appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

New Method Can Wipe Out Cancerous Tumours Fast

This after scientists from the Department of Biology at University of Texas in San Antonio claims they have developed a method that could wipe out cancerous tumours by killing the cancers cells.

A new method that wipe out cancerous tumours by killing it through suicide

In their study through The Journal of Clinical Oncology, lead researcher and associate professor Matthew Gdovin said that they  patented the method that can tremendously help people with hard-to-reach or inoperable tumours , including young children with cancer.

Gdovin claims that their method involves a chemical compound called nitobenzaldehyde by injecting it in the tumour and allowing it to diffuse into the tissue. Once the chemical is in, they then aim a beam of light at the tissue that causes the cells to become acidic to the point that the cancer cell ‘commits suicide’ and dies.

In a matter of two hours, Gdovin said that up to 95% of the cancer cells die. 

“Even though there are many different types of cancers, the one thing they have in common is their susceptibility to this induced cell suicide,” says Gdovin.

Successful animal testing

According to Gdovin, they initially tested the method against mice against triple negative breast cancer cells, which is one of the most aggressive of all cancer types and one of the most difficult to treat – often met with a poor prognosis for survival.

After only one round of treatment using the method, Gdovin said that they were able to stop the tumour dead in its tracks and doubles the test mice’s chances of survival.

“All forms of cancer attempt to make cells acidic on the outside as a way to attract the attention of a blood vessel, which attempts to get rid of the acid,” says Gdovin. “Instead, the cancer latches onto the blood vessel and uses it to make the tumour larger and larger.”

More precise than chemotherapy

While chemotherapy target all cells in the body and some therapies also involves keeping cancer cells acidic until they die re two of the main reasons why cancer patients start to lose hair and get sick.

This new method, however, aims to become a better alternative as it only targets the cancerous tumour without affecting other healthy cells in the body. It is also non invasive as the light wavelength that is used to activate the chemicals that are made up of nanoparticles that can pass through skin, flesh and bone until it reaches the targeted tumour cells.

Gdovin hopes that this non-invasive technique treat patients with tumours along problematic areas like the aorta, brain stem or spine and wipe out cancerous tumours without the need for surgery.

The post New Method Can Wipe Out Cancerous Tumours Fast appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

The Budo Experience: Craig Balcom's Approach to Fitness

Does your fitness program include navigation, food preparation instruction, hostage simulation, and wilderness survival skills?

Does your fitness program include navigation, food preparation instruction, hostage simulation, and wilderness survival skills? Should it?


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The Quick and Dirty Guide to Eating Clean

If you're overwhelmed by all the weighing, measuring, and counting in your diet plan, it's time to simplify.

Counting calories, using food scales, tracking macronutrients, timing meals down to the minute, and using other tedious dieting methods are all the rage these days. If it isn’t backed by science or uttered by some decorated nutritionist with a ton of letters behind his or her name, then it is thrown on the bro-science heap of hunches, uneducated opinions, and old wives tales.   


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Get Back on the Horse

Injury is the stimulus for new growth that would never have occurred otherwise.

It’s said that the day you are born is the day you start dying. But it’s equally true that the day you start dying is the day you start living.


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Tuesday, June 28, 2016

The Nebulous Nature of CrossFit Programming

Is their such a thing as CrossFit programming?

The CrossFit Journal recently published an article on whether affiliates should do their own programming or get programming from outside. But on closer inspection, it incidentally ends up forcing one to question whether there is such a thing as “CrossFit programming” at all.


The article starts off with details about pricing:


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How To Permanently Renew Your Body Composition

Experts believe that most diets out there do not work to lose fat long-term as focus is often shifted to weight reduction. Efforts to renew your body composition often end up leaning towards the easier one which is weight reduction.

Fat loss to renew your body composition long term

When the body stays at a certain point where it maintains a fat level for a long period of time, your body recognizes it as your fat set point. The higher the fat set point, the longer it would take for it to burn permanently.

This is especially true when you want to renew your body composition and qork towards a lean build.

Diet is a very important component in this process so make sure to set your eyes on committing to your diet goals. This will support your quest for you new body composition.

Avoiding excess fat and carbohydrates may be key to this quest, because in just a few weeks, your taste buds will adjust to diet. You begin to lose interest in consuming sugar, fats or salt in your meals.

Here are some good tips to consider for your long-term fat-loss goal.

  • List down the things that you eat every day.
  • Reduce salt and fat intake radically.
  • Train in the morning, as this increases your metabolic rate for the entire day and means more fat to burn and more energy to spend.
  • Drink at least two litres of water every day.
  • Be patient and don’t underestimate your goals. Permanent changes require more time, so it is best to check your body-fat level at least once a month. You can use the scale weekly. Focus on realistic goals that can be done. A half-pound goal per week can be doable instead of a 1 or two pound target per week.
  • Make sure to take in adequate amounts of fibre in your diet.
  • Go for heavy meals early in the day and go for the lowest calorie values during dinners.
  • When you reach your first goal, establish a new fat-set point.
  • Take considerable amounts of protein in your body. This helps in muscle adaptation and weight control. Include a protein powder supplement together with your protein sources from food like meats and eggs.
  • Make sure to always plan for low calorie-day, especially during rest days.

The permanent way to renew your body composition my take more time, but it surely can give you the right reasons to follow it through to the end.

The post How To Permanently Renew Your Body Composition appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Technology Transforming Healthcare Through Real-Time Communication

The doctor is just a smartphone, webcam or laptop away from your doctor as you discuss your symptoms and possible treatment, all in the comforts of your own home- thanks to technology transforming healthcare practices.

No need to wait in line at the clinic with technology transforming healthcare

Virtual Care Center, the first fully-operational telemedicine ‘hospital without beds” – is a virtual clinic where at any given day, Doctors Without Borders interact with physicians in Niger and anywhere in the world along its network of 280 medical experts worldwide.

Located in the woods just outside of St. Louis, Missouri, doctors and nurses working around the clock in shifts provide remote support for intensive care units, operating rooms and other medical programs among 38 small hospitals from Oklahoma to North Carolina where most of these hospitals do not have doctors on-site for 24 hours.

Altogether driven by fast internet speeds, electronic gadgets and the need to attend to an emergency situation in less time as possible, health care providers took stock of this new interactive and easily available system to communicate between doctors and their patients.

Revolutionizing telemedicine using the fastest way possible

In one recent example, critical care doctors sit in front of a large monitor screen as they continue to collect patient data from a remote ICU patient and were even able to diagnose signs of imminent trouble and thus prescribe medication.

“It’s almost like being at the bedside—I can’t shock a patient [restart his heart with electrical paddles], but I can give an order to the nurses there,” says Vinaya Sermadevi, a critical-care specialist.

Some health care providers, however, do not all agree whose treatment or medical intervention which may be a life or death situation combined, as well as systems through which they may determine payment or be able to establish a more stringent mechanism to address burgeioning costs.

So if you feel like getting sick, just go online and access their web-links and as soon as you login, you will be connected together with your doctor in seconds

This gives new meaning to the term mobile assessment, as this has made a good improvement on people seeking relief or treatment from diseases that are often plaguing people but fail or refuse to seek advice from doctors.  Doctors are also already working out on means to secure a license inter-state as they are prevented to practice medicine.

With the advent of technology transforming healthcare, it may soon become a smaller place for everyone.


The post Technology Transforming Healthcare Through Real-Time Communication appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

New Discovery Of Bacterial Parasite In Human Saliva Found

Just very recently, scientists discovered a new form of bacterial parasite in human saliva and it lives inside the mouth, that can only thrive when it infects other bacteria around it.

New form of parasitic bacteria in human saliva exists when infecting other bacteria

Researchers from the University of Washington School of Dentistry made the announcement of this discovery during this year’s annual meeting of the American Society for Microbiology.

“They’re ultra-small bacteria, and live on the surface of other bacteria,” Jeff McLean,  the study lead and an associate professor of periodontics ,told the audience. This bacteria has only 700 genes , which is a low gene count for a bacteria but is similar to a strain of bacteria that infects other bacterial cells, but according to researchers, this one is unique because it is a free living cell that hunts down potential hosts.

The parasitic bacteria called TM7, this did not catch the eyes of prying researchers upon stumbling across a mysterious fragment of RNA, until upon a deeper scrutiny that they found out it was in fact a bacteria.

This parasitic bacterium latches itself into the membrane of the A. odontolyticus bacteria, until this parasitic bacterium sucks out the life of the host bacteria. Which when left alone to thrive, have been found to make gum disease even worse.

Not until this recent discovery, scientists from previous studies have in fact shown that the mouth is a highly diverse ‘community’ of organisms from viruses, fungi, bacteria and protozoa. Majority of these organisms are in fact, bacteria.

The most common diseases that occur in the mouth are tooth decay and gum disease

Image Credit: New Form Of Life In Human Saliva Is A Bacterial Parasite – IFL Science 

The post New Discovery Of Bacterial Parasite In Human Saliva Found appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

There Are Indeed Secret Government Warehouses

These secret government warehouses are for preparations in the event of a possible health catastrophe by the Centers for Disease Control and Prevention called the Strategic National Stockpile, containing almost every available medical supply to address any health issue that may arise.

Medicine and supplies tucked away in secret government warehouses.

These secret government warehouses, however, are strategically situated in different yet secret locations by the US government, for which the supplies found inside these strongholds hold every imaginable medical supplies in the aftermath of a massive chemical, biological or nuclear attack.

“If everybody knows exactly what we have, then you know exactly what you can do to us that we can’t fix,” says Greg Burel a director of the stockpile program. “And we just don’t want that to happen.”

Burel, who was granted the go signal to disclose some general details about the program, pointed out that thousands of citizens may be dependent on these supplies in the event of a catastrophe.

The number of these warehouses, what they contain in detail and their locations are deemed classified, according to Burel, but pointed out that the stockpile inventory is valued over $7 billion.

Foreseeable concerns

Health experts, however, express concerns over how these supplies may be deployed in the event of an emergency.

“The warehouse is fine in terms of the management of stuff in there. What gets in the warehouse and where does it go after the warehouse, and how fast does it go to people, is where we have questions,” says Dr. Irwin Redlener, a director of the Columbia University’s National Center for Disaster Preparedness.

Very extensive stockpile

Burel also said that the stockpile is very large and can be bigger than two super malls combined. The Strategic National Stockpile was believed to have been started way back in 1999 with a seed budget of $50million. Inventory has thus far been increased to keep up with the times.

“We have the capability, if something bad happens, that we can intervene in a positive way, but then we don’t ever want to have to do that. So it’s kind of a strange place,” says Burel. “But we would be foolish not to prepare for those events that we could predict might happen.”

With a possible man-made or weather catastrophe, these secret government warehouses may soon be the answer. 

Image Credit: Inside A Secret Government Warehouse Prepped For Health Catastrophes – NPR 

The post There Are Indeed Secret Government Warehouses appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Barbell Dancing

In an industry that promotes strength as beauty, are booty shorts, strappy sports bras, or sexy dance routines truly necessary?

Have you heard of barbell dancing? You read that right. Have a look for yourself:



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One Kettlebell Workout 2 Ways: For Strength OR Fat Loss

I recently shared five basic movements I recommend for kettlebell beginners (but of course, they’re great for everyone): hip hinge, deadlift, swing, turkish get-up, and goblet squat. If you’ve been practicing these movements and feel comfortable with them, it’s time to put them into a workout!

For a well-rounded workout, I suggest including two more upper body movements which we’ve covered here at Girls Gone Strong before: a push and a pull. You may already be familiar with these skills, and they don’t necessarily require kettlebells. You can use dumbbells, resistance bands, a barbell, or even your own bodyweight in some instances. Some examples of a push include a push-up (or a push-up variation appropriate for your current ability level), overhead press, floor press, or bench press. Some examples of a pull include bent over row, lat pull-down, inverted row, or pull-up. It’s also a good idea to review safe handling of kettlebells.

Before You Get Started

Take a few minutes to warm up and prepare your body for movement. Doing so can help reduce your risk of injury and improve your performance. You can either do some light reps of the exercises you’ll be performing in the workout, or try this 10-minute dynamic warm-up from GGS Co-Founder Molly Galbraith.

Once you’re ready to start, choose one of the two versions of the program, based on your goals. If you’re relatively new to training with kettlebells, start lighter and focus on your technique before increasing the load. This 4-minute video further explains the workout set-up and kettlebell selection:

Keep these two things in mind as you get started:

  1. While kettlebells are a great training tool for fat loss and overall physique improvement, please remember that you cannot “out train” a poor diet. If you know your eating habits could use some improvement, work on that as well in order to reach your goals.
  2. “Strength” is relative. We all have different starting points. To focus on strength gains you need to train differently than you would for purely physique-oriented goals.

The Workout

For Strength Gains

Use this program to train two to three days per week. Perform “heavy” sets of 1 to 5 reps, with longer rests (3 to 5 minutes) between sets.

What is “heavy” weight? Like strength, “heavy” is also relative. Make sure the weight you use is heavy to you and challenges you at the prescribed number of repetitions. If you can complete 8 to 10 repetitions with your chosen weight, it is not heavy enough for this program. Aim for a weight that allows you to complete 1 to 5 reps (depending on the exercise) but not much more than that.

Equipment Needed: Two or more kettlebells
Recommended starting weight: Beginner— 18 to 25 pounds; Intermediate—25 to 40 pounds; Advanced—40+ pounds.

If you’re a beginner, choose one kettlebell from the Beginner category and one from one of the other two categories. For example: 18 pounds and 35 pounds, or 25 pounds and 53 pounds.

NOTE: In this program, “Intermediate” or “Advanced” refers to people who have some lifting experience or are strong enough to work safely with heavier weight. Again, strength is relative, and these weights are just a suggestion. Use weight that is relative to your strength and ability.

1a. TGU or Heavy ½ TGU 1/1 x 3 (3 sets consisting of 1 rep per side)*

2a. Deadlift x 3-5
2b. Push-up (or push-up variation based on your ability level) x 5
Rest as needed (3 to 5 minutes) and repeat for a total of four supersets

3a. Goblet Squat x 5
3b. Row x 5/5 or pull-ups
Rest as needed ( 3 to 5 minutes) and repeat for a total of four supersets

Finisher: Heavy swings for 10 sets of 5 reps with a fairly heavy load (see the video at the bottom of the article for details on how to perform the finisher).

*Remember to work on the TGU using just your bodyweight first, before adding weight to this movement.

For Fat Loss

Using the same program, but modifying the volume and density to address your goal, you will train four to five days per week, performing lighter sets of 8 to 10 reps with shorter rests (30 to 90 seconds) between sets. The result is that you will be doing more work in a shorter amount of time, and burning more calories.

As mentioned earlier, the weight you use is relative to you and should challenge you at the prescribed number of repetitions. Choose a weight for this program that allows you to complete 8 to 10 reps, and that really make you work to get the last couple of reps in each set.

A sane, sustainable, and efficient approach

The Modern Woman's Guide to Strength Training will help you achieve maximum results, whether you’re new to strength training, or a veteran in the weight room.

Equipment Needed: One kettlebell
Recommended Starting Weight: Beginner—18 to 25 pounds; Intermediate—25 to 35 pounds; Advanced—40+ pounds

1a. TGU 3/3 x 3 (three sets consisting of three reps per side)*

2a. Goblet Squat x 10
2b. Row x 10/10
Short rest and repeat for a total of three sets

3a. Deadlift x 10
3b. Push-up (or push-up variation based on your ability level) x 10
Short rest and repeat for a total of three sets

Finisher: 10 to 15 minutes of light swings, performed in intervals. 30 seconds of work / 30 seconds of rest (see the video at the bottom of the article for details on how to perform the finisher).

*Remember to work on the TGU using just your bodyweight first, before adding weight to this movement.

3 Training Variables To Think About When Programming

Intensity — This is the weight or progression used, for example: how heavy you’re going or how much effort you’re exerting. The heavier the load, or the more effort you’re putting into the movement, the higher the intensity.

Density — This is how much work you’re doing, and how much time it takes you to complete the work. Can you complete the same amount of work (with good form) in less time than the last workout, or complete one more set (with good form) in the same amount of time as the last workout? This is a great way to test your progress.

Volume — This is the total work performed in reps and sets, or in total tonnage (weight). For example, if you did 10 sets of 10 kettlebell swings with a 50 lb. kettlebell, your volume would be 100 swings (10×10) and your tonnage would be 100 swings x 50 lbs. = 5,000 lbs., because swinging a 50 lb. KB 100 times, means you moved 5,000 lbs. total.

Track Your Progress And Be Consistent

The best way to see improvements is to follow your program for four to twelve weeks while tracking your workouts and progress each week, and making adjustments as you go. Tracking your progress (using a notebook, a spreadsheet, an app on your phone—whatever works for you), will tell you if what you’re doing is moving you toward your goals. When you’re only relying on the mirror for feedback, you’re not going to get the full picture.

Improvements in strength can come relatively quickly—especially if you’re a beginner—while, physical changes can take a little longer. For physique-based goals, you’re likely to see better progress if you’re paying closer attention to your nutrition in conjunction with your training program.

Be consistent and don’t change too many variables at the same time, or too often. Otherwise, how will you know what’s working best for you?

Stay focused on your plan and your goals! If you are feeling extra strong on a particular day, use that day as a test day. If you test a new weight or add reps or a set, congrats on your new PR! Adjust your program to train according to the new PR so that you can continue to make progress.

Remember that all of us are Beginners at some point. Start slowly and patiently while practicing and building solid form, and you will reap all the great benefits the kettlebell has to offer! If you feel that you could use some more guidance getting started with strength training, we can help!

At Girls Gone Strong, we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong are not only based on tested, reliable, and safe information from trustworthy sources, but that it is also effective and efficient. That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training.

We’ve cut through all that noise and the BS with a sane, sustainable, and efficient approach that will help you achieve maximum results, whether you’re brand new to strength training, or a veteran in the weight room.

With four different 16-week programs—that’s 64 weeks of training—you get over a year’s worth of workouts, including progressions to ensure that you continue making progress. You’ll also get a training manual, exercise glossary, progress tracker, a bonus conditioning manual, plus a video library with over 70 high-definition videos breaking down each exercise, step by step.

We believe fitness should enhance your life instead of become your life. If you exercise in a way that you actually enjoy, staying fit and strong won’t ever feel like a drag. You’ll look forward to it for years to come.

If you want an entire training system that will help you look and feel your best, The Modern Woman's Guide to Strength Training is for you!

Click to learn more and get started today!

The post One Kettlebell Workout 2 Ways: For Strength OR Fat Loss appeared first on Girls Gone Strong.

Real Food Fundamentals

Complicated diets are all the rage, but these basic steps are all you need to get started eating well.
People will give you all kinds of advice about what to eat and not eat. Most often that advice is based on something they read that reinforces their personal thoughts, or it’s based on something that works for them. All of it may be good advice in general, but it may not be good for you right at this time in your life.

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Are You Eating Enough Fiber?

Make smart choices in a fiber-deprived world to improve your health and performance.

If you want to improve your performance and health while aging without disease then you need to eat fiber. Unfortunately, we live in a fiber-deprived world. The processing of our food removes valuable nutrients like vitamins, minerals, and fiber, making it difficult to know how to get enough fiber in your diet to reap all of the awesome benefits.


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Monday, June 27, 2016

Oh She Glows Every Day Cover Reveal + Pre-Order!


// OSG EVERY DAY //       Barnes & Noble       Indigo

I’m soooo excited to reveal the cover for my second cookbook, Oh She Glows Every Day, and tell you all about this labour of love. Those of you who subscribe to In the Glow got a sneak peek last Tuesday, and today’s post features even more details and photos!

Join me as I share a fun behind-the-scenes peek into my next book…


// About This Book //

Oh She Glows Every Day is filled with delicious, wholesome, and accessible plant-based recipes. As someone who is self-employed with a young (and growing!) family, I’ve really come to appreciate recipes that are family-friendly, super energizing, and convenient for on-the-go lifestyles. (But really, who doesn’t?) Inside, you’ll find over a hundred glow-worthy plant-based recipes—including a mix of “everyday” and more elaborate holiday or special occasion options. I’ve poured my heart and soul into each recipe (as did my dedicated group of recipe testers), and I can’t wait for you to start enjoying them with your family and friends!

OSG Every Day is divided into 13 sections and chapters, which include:

  • Introduction
  • About This Book
  • Kitchen Tools and Appliances
  • Smoothies and Smoothie Bowls
  • Breakfast
  • Snacks
  • Salads
  • Sides and Soups
  • EntrĂ©es
  • Cookies and Bars (ask and you shall receive—a whole cookie chapter!! Holiday baking, anyone?)
  • Desserts
  • Homemade Staples
  • The Oh She Glows Pantry



Left to right: Hemp Seed and Sorghum Tabbouleh, Meyer Lemon Cheesecake with Strawberry-Vanilla Compote, Creamy Thai Carrot Sweet Potato Soup, Protein Power Rainbow Quinoa Salad, Eggplant Parmesan with Fail-Proof Marinara Sauce, Glowing Rainbow Smoothie Bowl, Sun-Dried Tomato and Garlic Super-Seed Crackers, All-Purpose Cheese Sauce, The Best Marinated Lentils.

// Dietary and Cooking Labels //

One of my very favourite things about this cookbook is that it includes useful tips that will help you create meals that are kid-, allergy-, and freezer-friendly. Each recipe will tell you whether it’s gluten-free, nut-free, soy-free, oil-free, grain-free, kid-friendly, and/or freezer-friendly (or whether I provide an option for you to make it so). It’ll also tell you if advance preparation is required (such as soaking nuts).

Out of more than 100 recipes, you’ll find around 65 kid-friendly and kid-friendly-option recipes (yes, we had a whole group of kids eating their way through this book!), 100 gluten-free and soy-free recipes or recipe options, over 75 nut-free and nut-free-option recipes, and 45 freezer-friendly recipes. There are around 25 reader-favourite blog recipes (all re-tested and tweaked to perfection). And of course, all of the recipes in the book are plant-based and vegan. I developed the recipes to be as accommodating for different needs without sacrificing flavour one bit, and I’m quite proud of the various options offered.

granola clusters



// The Oh She Glows Pantry //

There’s a highly detailed reference section at the back of the book on essential pantry ingredients, so you’ll know exactly what I’m using in my own kitchen. If you’ve ever thought to yourself, “I just don’t know where to begin,” or “I’d like to get out of a cooking rut and try something new,” this pantry primer is for you.

// Photography //

OSG Every Day is packed with gorgeous full-page photography for every single recipe in the book (as well as tons of lifestyle and pantry photos, too) that’ll inspire you to get cooking. (All of the pantry staple recipes have photos this time, too!) I have a sneaking suspicion that you will be blown away when you see how many vibrant photos are packed into this book. A special thanks to Ashley McLaughlin and Sandy Nicholson for lending their amazing talents!!

// Nutritional Info //

I get a lot of requests for nutritional information, and I’m happy to let you know that the nutritional info for the recipes in this book will be available on my website by the time the book launches (September 6, 2016). The link to the nutritional info is in the book, and of course, I’ll share it here when the time comes.

// The Cover //

Last but certainly not least, let me tell you a bit about the cover. (Some of you may have noticed the cover on The OSG Recipe App and in a few online retailers in recent weeks!) I love that it features a hearty plant-based bowl (a brand new recipe called “The Big Tabbouleh Bowl”) because it showcases what I love to eat at home, and reflects my philosophy that healthy food doesn’t have to be complicated, hard to find, or expensive. What’s also exciting is that the Canadian and US covers are the exact same this time around (in terms of the cover photo/design, as well as quality!), so you’ll see identical covers whether you’re in Barnes and Noble or Indigo or any independent retailer across North America. The interior content is all the same once again. Lastly, the book will feature an improved, sewn binding that is durable, especially for “everyday” use!

As you can see, there’s A LOT to celebrate!!

protein power quinoa


I’m often asked why someone would pre-order a book rather than waiting until the release date. The best part is that if you pre-order now, it’s done: the book will arrive on your doorstep right away when it’s released. (Don’t worry, though—you won’t be charged until the book ships!) That means these recipes get into your belly as quickly as possible!

I’d like to thank you all for your excitement and continued support, which makes what I do every day so incredibly rewarding, and of course for making The Oh She Glows Cookbook an international bestseller. I have no doubt that if you enjoyed the first book, you’ll fall in love with the second.

Pre-order Oh She Glows Every Day at the retailers below:

Canadian Retailers:


US Retailers:




Eric and I also put together this short video on the book. (It’s in a square format for social media sharing.) Check it out below!

// Photography credits // Cover: Angela Liddon; Food: Ashley McLaughlin; Lifestyle: Sandy Nicholson