Cracking the code: when to stretch

Source: Elephant Journal, Jade Beall

Most experts agree that muscle flexibility is important, but they've long disagreed about the optimal time to stretch.  If you've followed recent debates on this topic, you know the answer to the question about when to stretch is a moving target.  What should you do?

A recent study published in the Journal of Strength and Conditioning Research indicates stretching is beneficial post workout, but it can interrupt strength gains if performed before or during a strength workout.  Participants in the study stretched either before strength training, in between sets, or not at all.  All groups of exercisers saw strength gains, but the group that did not stretch experienced the biggest strength gains.  

For the biggest return on those sweat sessions, make stretching a post-workout treat.    

Cook: that's all you have to do

Source: Beautiful edible

My favorite food guru, Michael Pollan, has a new book out, Cooked. In it, Pollan says the most important thing you can do to improve your health is cook.

Why?

People who cook their own meals have healthier diets than those who don't. They prepare more balanced meals, and they monitor what goes into their dishes. They don't waste precious time making lots of junk food. (Imagine if you had to fry your own donuts in order to eat them.  It would significantly cut your intake of the treats, don't you think?)

We are all busy. Just thinking about taking the chef's hat from Kraft and donning it yourself may give you heart palpitations.

Don't panic. Simple, quick, and healthy are all attainable.

Visit the Farmer's Market this weekend and plan to cook a couple meals next week. Supplement these meals with some easier, prepared foods. As you get comfortable cooking, it will become less time intensive and more enjoyable. As one who used to call a bowl of Cheerios dinner, I can lend some hope: it can happen.

Found: the best way to strength train

Source: Fitocracy

When it comes to strength training, which is better: coupling high resistance with low repetitions or coupling low resistance with high repetition?

Researchers, whose findings were published in Journal of Applied Physiology, say low resistance, high repetition workouts deliver the winning combination.  This combination is advantageous because it:

• Builds muscular endurance
• Results in a larger calorie burn overall
• Puts less stress on joints, leading to a lower risk of injury
• Results in the same muscle growth as the high resistance, low repetition combination

For an effective strength training workout, perform sets of 15 to 20 repetitions, and make sure that you are feeling fatigue at the end of the set.  If you cannot finish the set, reduce the weight.  If you can finish the set easily, add some tension.  

Chia, not just a corny gift

Add Chia seeds to your oatmeal
Source: Oh She Glows

Quick.  What do you think when someone utters the word "chia?"

The first thing I think of is the chia pet.  You know, the clay pot with holes in it that sprout a full, green layer of "fur," a simply perfect gift for Mom.  (Ha!)

But today, chia has been elevated from corny gift to superfood.

Why this new status? Chia is higher in omega 3's than any other plant.  It is a complete protein also high in fiber.  It contains magnesium, niacin, and all those coveted antioxidants.  Another bonus?  Unlike flax seeds, you don't need to grind chia seeds, because your body can absorb their nutrients even when the seeds remain intact. 

How can you incorporate chia in your diet?  Throw the seeds in your oatmeal, salads, soups, smoothies, juices or granola.  Sprinkle into your favorite banana or pumpkin bread recipe.

The best exercise for weight loss

Pilates is a great way to build muscle.  Combine it with
some type of cardiovascular training, like running or biking

Strength training or cardiovascular training: which is better for weight loss? It's a question that millions of women ask their trainers every day.

A study conducted by researchers in North Carolina and published in Journal of Applied Physiology, attempts to answer it. Study participants engaged in one of three different fitness programs: strength training, aerobic training, or a program that combined both strength training and aerobic training.

The results? Those who engaged in the aerobic and the combination programs lost the most weight, but those participants also lost lean body mass. Those who engaged in the strength training and the combination program gained muscle.

What does this mean? Aerobic training will help you lose weight quickly at first, but it will also result in muscle loss if not combined with a strength training regimen. For overall health, strive to find one or more activities that combine elements of aerobic and strength training. And, as always, examine your interests and pursue a form of exercise that you enjoy and look forward to.

Your arteries' new BFFs: strawberries and blueberries

Source: nnln.tumbler.com

Ladies, you need to increase your intake of anthocyanins.

Antho-what, you ask?

According to researchers from the Harvard School of Public Health and the University of East Anglia, anthocyanins are aggressive compounds that dilate arteries.  This dilation counters the icky plaque build up that occurs when we aren't so kind to our bodies.  (You know what I mean: when we smoke, eat a diet high in saturated fat, fail to exercise).

Blueberries and strawberries both contain high levels of anthocyanins, and if you eat three servings of berries each day, researchers say you can reduce your risk of heart attack by 33%.

Get thee to Costco or BJ's to buy berries in bulk, or go to your favorite grocery store and buy the frozen variety.  Berries taste great when topped on yogurt and cereal.  If you are one of the many juice addicts out there, make a fantastic smoothie with them.  Eat them for dessert.  I like to wash a mess of strawberries and blueberries each night.  I fill up a bowl with my stash and take them out of the refrigerator each morning.  They provide the family with a tempting, easy snack that's available throughout the day.

Perfectly easy, healthy and delicious: I love that.      

Making it up: granola

Bullshitting is fun, especially when it comes to cooking.  That's why making granola is my new, favorite kitchen endeavor.  You can literally make the whole recipe up, and it will still taste good.

Last week my eight-year-old and I made up an original granola recipe, and it was exceptionally tasty considering our limited cooking skills.  We did a bit of research online to get the basics, and then we pulled the ingredients we wanted to use from our jam packed kitchen cupboards.  It was fun!

Another bonus?  The aroma of homemade granola is domestic and calming.  It made my kids feel like I was wrapping my arms around them.  And I must admit I felt triumphant when the kids dug in, because homemade granola promoted loads of healthy snacking.

Below is our recipe.  We didn't add nuts because my kids believe nuts ought to be consumed solo, but I'd add cashews and chopped almonds if I could:

Granola

Preheat oven to 250°F.

In a large mixing bowl combine:

• 3 cups oats
•  1/3 cup maple syrup
• 1/3 cup peanut butter
• 1 teaspoon cinnamon
• 1 tablespoon Chia seeds 
• 1 tablespoon oat bran  (We happened to have Chia seeds and oat bran in our cupboards, but you could use anything here.  Flax seeds or wheat germ would also be good choices)

Spread mixture out onto two cookie sheets and bake for 1 hr. 15 min.  Remove from oven and stir in 1 cup dried cherries (or raisins, craisins).  Eat alone or atop Greek yogurt.