Strengthen Your Quads With Bike Sprints

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If you are looking to grow your muscles the “pump” will help you do just that, bike sprints are the best way to pump up those quads so at the end of leg day why not add some bike sprints for bigger quads?

Regardless of the basic and harmless look of the Airdyne bike it never ceases to put me in my place. I like to push myself till breaking with drop-set leg presses, one hundred rep squats and walking lunges until I drop. Anything there is to try I have tried pump get in my quads from bike sprinting with the Airdyne bike is by far the most intense of them all.

Bike sprints for bigger quads are not necessarily any better than the above mentioned routines but if you really give it your all your quads will get the work out of their lives. Case and point would be a sprint cyclist quads, big cannot even begin to describe them even when compared to other cyclists sprint cyclists are far bigger. If you are an average lifter then bike sprints will add to your training, do these at the end of your exercise routine and they will be beneficial for the growth of your muscles.

There are many ways in which you can execute a bike sprint properly, you can do based on time or distance depending on what you prefer. You want to begin with a distance which places you in in a fifteen to thirty second range and three to four intervals should be performed during each workout, you can then add on by either increasing the amount of intervals per workout or the distance of the sprints, if you are truly looking to push yourself you can increase both. An example of this is as follows: eight rounds twenty seconds on and ten seconds off.

If you do not have access to an Airdyne or Assault bike do not fear, a spinning bike or even a normal bike will work just fine. The tension should be high enough that your legs really feel the pressure but low enough to keep the RPMs high enough that it is more like a sprint and not a grind. Just remember to always add some bike sprints for bigger quads.

See this demonstration video from T Nation below!

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Want To Stay Healthy? Stay Away From Bad Food

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While we think of food as nourishment for our bodies, we also need to know what is good for us and what is not, but in today’s world of food influenced by the demand for innovation and novelty, we often get blinded by what is pleasing to the eyes rather than what is needed by our bodies.

Coloured jellies and candies are one of the biggest culprits of non-healthy food in fact, they do not contain any nutritional value at all, causing the body more harm and no good at all.

Made mostly, if not totally, of processed sugar that is known to cause high glucose levels in the blood and trigger obesity, they are also mostly made with colouring agents and flavours from chemical additives that have been known to cause certain allergies or even behavioural issues.

Jellies, on the other hand are also made of sugar and gelatine, which may be sources from questionable products.

Good alternatives for these sweet treat would be dried fruits or edible flowers, or look for organic jellies and candies that are made with consideration to regulated amounts of nutrients for the body as well as made with organic additives and ingredients.

Soda beverages are also among those that contain large amounts of sugar and could also be harmful to the body and yes…even the ‘diet’ varieties.

While diet sodas contain artificial sweeteners, too much of these additives in the system can result to kidney or even brain issues- disadvantages that far outweigh the benefits.

You can opt for a more natural beverage with natural fruit juices or a  slice of lemon on a glass of iced water, of if you want a soda-like feel, get as little organic sarsaparilla cordial and mix with purified or mineral water on ice.

Processed deli meats like hams, sausages, etc. These cured and preserved cuts of meat have been enjoyed throughout the centuries but should only be taken in moderation.

Loaded with salt, nitrites and sodium nitrates linked with problems in the kidneys, cardiovascular system and high blood pressure. Tests have also shown that these meats also contain chemical compounds that aggravate chronic diseases and may trigger cancer cells in the body.

If taken in moderation, alternative choices could be smoked wild salmon or organic pastrami.

You may start the day with something heavy and filling, but try to steer clear of sweet and sugary cereals. These cereals are loaded with sugar that is enough to boost calories in the body. Some brands were also found to contain Butylated Hydroxytoluene (BHA) that are banned in some countries due to its carcinogenic properties.

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Your Birthday Can Help Predict Your Allergies, Studies Show

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Have you ever thought why you have allergic reactions at the start of the spring or autumn seasons? Then you may want to check the prevailing season from when you were conceived or born.

Researchers have reason to believe that the season you were conceived in your mother’s womb may play a role in letting your body react to changes in seasons or the environment surrounding you – as early as you were still inside your mother’s womb.

In a study published recently in Allergy by the European Journal of Allergy and Clinical Immunology, researchers stated that they have found evidence linking a person’s allergy risks with their birth season through what is called as epigenetics – that may be responsible for marking the DNA on the prevailing season from conception.

Although further evidence is still needed whether the season of birth and DNA are linked directly, there are initial findings relating a person’s allergic reaction to the season where several test subjects were had conditions associated with environmental peculiarities of the season.

These epigenetic marks may change with environment as a stimulus which could allow gene expression in response to environmental exposure and may embed into the cells for a long time.

The test involved DNA methylation profiles of 367 participants from the Isle of Wight, where researchers found an epigenetic imprint on the genomes on the season on which a person was born and that the marks were visible until they turn 18 years old, concluding that this marks would tell when a child is born influence risks of allergies as they grow.

Dr. Gabrielle Lockette, study lead from the University of Southampton, said that they on to test whether the DNA methylation differences varying by season of birth that were also associated with allergic diseases where they found that two of them appeared to be influencing the risk of allergy in the participants.

“As well as allergies, other studies have shown that season of birth is associated with a number of things such as height, lifespan, reproductive performance, and the risks of diseases including heart conditions and schizophrenia,” said Dr. Lockette, adding that it is possible that the birth season-associated DNA methylation “that we discovered might also influence these other outcomes but this will need further investigation.”

The findings however, does not suggest that parents must choose the seasons in which they can start conceiving a child, rather, would  be more helpful to know which seasons could trigger particular allergies so mothers could supplement nutrition and essential minerals during pregnancy.

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Is This The End Of Days For Beekeeping?

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Aside from being a good cottage industry, beekeeping is also believed to be a highly therapeutic past-time- but recent developments in the global economy, as well as climate change and bio-engineering is putting the industry at risk.

Years back when beekeeping was in its heyday, honey production and honeybee culturing and breeding was not only productive , but also a lucrative venture that sparked a lot of interests  from both hobbyists and large-scale honey producers.

Today, many beekeepers wake up each day with the uncertainty of what the coming production season would bring as losses as starting to increase by as much as 25% each year – from honeybee mortality to hive damage.

One such beekeeper is Nick French, founder of the Frangiosa Farm, in Parker, Colorado.who said that they work long hours during the summer to raise healthy bees, but is always faced with uncertainty if the most of the honey bees can make it through the winter months.

For several years now, they have been suffering huge losses, especially during the winter where based on statistics, beekeepers are losing almost a third of their hives due to honeybee mortality and hive damage, French said, pointing out that replacing damaged stocks are costly.

Many beekeepers have adopted a fund-sourcing scheme to help sustain beekeeping operations from avid honeybee supporters called “adopt a hive’- where adopters pay a fee for their adopted hives.

They will each receive an adoption certificate recognizing their efforts to support the cause and in return, they receive a portion of the honey product that is generated by their adopted hive.

In the case of French, his Adopt A Bee program at Frangiosa started in 2012, where adopters pay an adoption fee of $40 to $120 per hive in exchange for jars of honey.

During the first year, he was able to secure 25 hive adoptions and only late 2015, his adoption network went up to 300, who said that the adoption is more than increasing honey sales, rather, a step to ensure his hives’ survival.

“With the kind of losses we are experiencing, other industries would agree that we are going out of business,” French said, “I could not keep going without community support.”

According to a recent report by the Bee Informed Partnership, a non-profit group of research centers and universities, revealed that beekeepers are having an average of 30% losses every year ranging from a lot of actors like climate change, parasites, pesticides and loss of forage, among others.

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Basic Moves For Crushing Your Lower Abs

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Tired of not having that six pack you always dreamed of? Your lower abs are the most challenging to tone up. Body fat seems to settle in the lower abdominal section and if you want your muscles to show you’re going to have to shed every bit of that fat. Strict diets can help but the biggest secret is the workout.

Hundreds of sit-ups and crunches aren’t going to get you there. You’ll have to retrain your muscles from various angles and diversify all of your workouts.

If your lower abs are shredded, you’ve been doing hard work and it shows. While some people may appear to have been born with a naturally tiny waist and toned abdominal muscles, the rest of us have to work for it. Months or years of diligent workouts can pay off, however, with consistent training and clean eating you’re sure to reach your goals.

Here are four simple exercises that can help you crush your lower abs and show off those abs in no time.

Hanging Reverse Crunches

This is a challenging alternative to crunches. You’ll have to hand from a bar with your knees and bring your knees up to the front of your body while keeping your arms straight. Then you’ll learn slightly forward and squeeze your abs. Raise your knees up toward your head and return your starting point. While intense, they will help to restore those six packs.

Leg Raises

This was designed as a strength training exercise and it’s ideal for beginners as well as advanced lifters. It’s effective to build up thick strong abs. Lie on your back and keep your legs straight. Place your arms at your sides and slowly raise your legs while you’re flexing your abs. Hold the contraction for several seconds and return to your starting position. keeping the abs tight during the entire motion this will help your body tone up those muscles. Increase your sets and make it more challenging by changing it up to seated, hanging and other positions. You could also add weight to the exercise.

Bench Crunch Crush

A variation of the hanging reverse crunch, this is done on a regular basis to strengthen the core muscles. It will tone the lower abs and help to burn off fat. Simply use a bench on the vertical with elbow rests and place your body in the hanging position. Lift the knees high and keep the abs tense. Lower the knees in a controlled movement.

Cable Crunches

Include these in the workout as well. They will target both lower and upper abs. To begin tie a rope to the pulley or to the lat pulldown machine. Use your hand or your wrist against your head a hold the rope. Lean over and tighten the abs. Bring the elbows to the mid of the thighs and squeeze hard. Return to the starting point. Hold this as long as possible and repeat. Remember, use enough weight to affect the results. Begin with light weight weights and gradually increase them as you go for best results. Choose loads that allow you to do this slowly with proper form at all times.

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Is The Market Ready For Organic Products? Not Quite Yet

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A recent study published by the Journal of Food Products revealed that the awareness is there, unfortunately, it is not as diversified as previously expected.

Organic products have recently been touted as the ideal food item to steer people away from chemically-laced food products  as well as the healthy benefits that it entails. Major food retail chains have already joined in the organic bandwagon by coming up by stocking up on organic vegetables and meat, lowering prices and offering discounts.

Researchers, however, were surprised to find out that retail stores that were selling most of these organic products are those belonging to the Upper East and West neighbourhoods of  Manhattan- the more affluent section of Manhattan’s residential communities.

Their research involved food sales across Manhattan by painstakingly visiting 1,256 stores in terms of location, sale of organic products and comparison of organic and conventional food products sold.

Study co-author Carolyn Dimitri of the New York University’s Food Studies Program, said that their study revealed that only a few stores had wide range of organic food selections on their shelves and seemed to be concentrated mostly on a few select neighbourhoods, rather than the broad expanse of which it was previously expected by the industry.

Dimitri pointed out that only an average of 5 organic products were found a tenth of all the stores visited and these products are lettuce, yoghurt, milk, eggs and cheese.

The believe that many retailers would rather stack up on products with higher turnover and costs less to have them sold, especially in Manhattan as real estate values for places like New York place a premium on products that are being displayed for sale.

This also factors in costs of organic products that are priced higher compared to conventional food products.

The Organic Consumer’s Association on the other hand, indicated that seeing these products in the more affluent sections of the community does not mean that people could not afford to buy these products, rather, it is more on the widespread confusion of consumer interests and budget.

This is not just because organic products are rare, consumer perspectives still prevail over awareness on organics simply because they command a higher price, adding that it is more than just demand, it is making it more affordable and accessible to the general population.

Image Credit: Organic Foods Still Aren’t As Mass Market As You Might Think – NPR 

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Are Depression Studies On The Right Track?

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Researchers may be barking up the wrong tree as scientists are looking at entirely different factors that cause depression, claiming that there is evidence to suggest that this condition is caused by life events and circumstances rather than biological or genetic.

This, after psychologists claimed that too much emphasis is being made on genetic profiling and biological testing when it could have been re channeled to put more effort into identifying and studying the real causes of depression if the research community wants to get ahead in their quest to find answers.

Clinical Psychology Professor Peter KInderman from the Liverpool University said that numerous independent studies and researches are one in declaring that the cause of depression are the least studied from social factors that cause it.

In the United Kingdom alone, spending on mental health issues reach a staggering 70 billion British pounds according to the Organization for Economic Cooperation and Development.

The group also claimed that mental health factored in more than 40 percent of 470,000 new disability benefit claims every year and almost half of adults are expected to suffer from a mental health condition at least once in their lives and one in every four are diagnosed with a mental health issue, mostly depression.

Unfortunately, Medical Research Council only spends as much as 3 percent of their budget appropriations for the study of mental health conditions, while it has spent a lot on funding studies on biology and genetics of mental illness with little success to speak of, while not much has been spent for research on social factors.

In the United States, the Depression and Bipolar Support Alliance (DBSA) reported that more than 14.8 million Americans are affected by major depressive disorder or roughly about 6..7 percent of the country’s population of those aged 18 and older, every year.

Although major depressive problems occur at any time and at any age, the average age based on statistics is 32 and is more likely to occur in women than in men.

Those suffering from depression are more likely to develop heart conditions even heart attack compare to those without any history of the illness and worse, higher risk of death in the event of a second attack.

Globally, depression is the third ranking workplace issues and cost estimates for losses in the US alone amounting to almost $100 billion every year due to lost productivity, absences  and medical expenditures.

Image Credit: Depression is ‘triggered by life traumas, NOT genes’: Experts warn too much money is spent on researching biological factors – Daily Mail

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Vinegar Can Aid Weight Loss, Experts Say

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We have heard a lot of benefits that one can get from vinegar- from the treatment minor skin sores to common household disinfectant – but did you know that vinegar can also help in weight loss?

That is, if you are patient enough to allow it to take effect, according to Carol S. Johnston, associate director for the Arizona State University nutrition program, reacting to the recent popularity on claims of vinegar as an effective appetite suppressant and weight loss tool.

This may have been the result of a 2009 Japanese study of obese adults participated in tests that allowed them to consume 5 to 10 ML of apple cider vinegar mixed in a daily beverage and lost two to four pounds in 3 months, compared to those who did not.

Dr. Johnston said that they acknowledge the fact that there have been studies proving that people taking at least small amounts of vinegar before meals prepared mostly with starchy foods like rice, white breads or sugars could impact the production of blood glucose levels in the body and as it partially inhibits the digestion of starch that reduces the glycemic response by 20 to 40 percent.

Vinegar works in such as way that once it comes in contact with the starch it binds itself with the molecules and causing some portions of the starch to take on a fibre-like structure that escapes digestion.

It also causes a person to feel full for longer periods of time as it leaves a sensation of satiety and helps curb down appetite for food.

Dr. Johnston, however, pointed out not to take this as a secret weapon for weight loss as there are people who are either allergic to vinegar or have different body responses once it is ingested like feelings of nausea or dizziness.

Vinegar would be more palatable or taste better when diluted  in juice or water and further cautions that vinegar is still not established as a part of nutritional recommendations by the American Diabetes Association.

Vinegar contains acetic acid that has potent biological effects as it contains amounts of potassium, amino acids and antioxidants.

Acetic acid in vinegar also had antimicrobial properties and kills bacteria, preventing them from multiplying further. It also has been used numerous times as a natural preservative and disinfectant.

Vinegar may not be the only answer to weight loss, but surely gives everyone the idea that it is being used and can be used for such purposes.

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Benefits Of Adding Cayenne Pepper To Your Diet

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If you enjoy spicy foods, you have probably had foods with cayenne pepper. When it comes to cayenne pepper, you either hate it or you love it, depending on your tolerance for heat. The capsaicin in this veggie offers numerous medicinal benefits, including fat loss. Numerous studies have shown that red cayenne peppers help curb your appetite and increase metabolism. This is especially true for those who do not often enjoy spicy foods.

Thermogenic Effects of Cayenne Peppers

The capsaicin found in cayenne peppers offer a thermogenic effect. By including cayenne peppers in your diet, you can increase your core body temperature. An increased body temperature increases metabolism, an increased capability to burn the fat stored in your body and improving the ability to process foods. Finally, capsaicin is an appetite suppressant and is often used to help curb hunger.

Glucose Control

When you eat meals with a lot of carbs, a spike in blood sugar levels occur. This is especially true for foods that have a high glycemic index rating. An increase in glucose levels can cause a number of negative effects on the body, including fat gain and unstable energy levels. When glucose levels spike, you often experience excess energy. Then, as your glucose levels plummet, you will experience fatigue and tiredness. Additionally, carbs are addictive, which can cause you to crave more and more of them, which can not only cause you to gain weight but also negatively impact your health over time.

One way of to avoid sudden blood sugar spikes is to add cayenne pepper to your meal, especially if it contains a lot of carbs or sugars. Additionally, cayenne pepper helps you feel fuller for a longer period of time.

Detox

Cayenne is a natural detoxification agent. When you cayenne, you can help pull toxins from the body. Detoxification helps improve your metabolic rate, which in turn helps you burn more calories and lose weight.

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No More CT Scan, All It Takes Is A Simple Blood Test

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People often find it difficult to tell if a child usually has concussions, since these are mostly internal and do not show any tell tale, especially when you have an active child and concussions are one of your major worries.

But worry no more folks, there’s a new process discovered by researchers from Orlando Health that’s taking blood tests to a whole new level and allows for the diagnosis of concussions for at least a week after an injury caused it.

Orlando Health medical physician Dr. Linda Papa, who headed the research team, said that they have developed a blood test that would definitively diagnose concussions – quickly and simply.

Previously, the only way for diagnosis was through a CT scan test that can diagnose concussion, but now, it can be tested through serum as more technological advances have been made in diagnosis and tests.

Dr. Papa said that with the new test will limit the use of CT scans, especially among children, due to the amount of radiation involved that could prove to be unhealthy especially for children.

But with a simple pin prick, doctors would now be able to conduct a blood test using serum proteins detected in the blood, that gets released from the brain after an injury.

The doctors test for a biomarker that is called the glial fibrillary acidic protein (GFAP) that is unique in the brain and the central nervous system that is released into the bloodstream after a head injury.

The GFAP can be detected from the bloodstream for at least a week especially for concussions that usually do not show up visibly immediately after an injury or trauma has occurred particularly with children.

Papa added that this breakthrough can help doctors treat the effects of concussions that can cause temporary memory loss or worse, have significant impact to the brain and cause progressive brain damage.

In 2012, there were 3.8 million reported cases of concussions related to sports.

At least 33% of these occurred during practice and 39% were shown to be cumulative effects of concussion that have been shown to increase to catastrophic head injuries resulting to permanent head damage or neurologic disability.

Almost half or 47% of these reported sports concussions occurred during high school football practice or competitions.

Based on statistics, the highest reported sport involving concussions are football, Ice hockey, soccer, lacrosse, wrestling and basketball.

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Physical Fitness Can Be A Deterrent To Bullying

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Despite the passage of legislation and active campaigns against bullying have been popular in recent years, statistics show that bullying is still rampant everywhere- in schools, workplaces and even society in general – and one child is taking her own steps to counter bullying.

Meet Milla Bizzotto, a nine-year old third grader from Miami, Florida who just finished a grueling 24-hour obstacle race designed by Navy SEALS to test physical and mental strength and endurance, often participated by many serious competitors, triathletes and fitness experts.

Milla  joined the Battlefrog  Xtreme last March 4 to 5, where she completed hundred of physically demanding obstacles and a 36-mile run  – all the time having fun while doing it.

Milla’s father Christian, said that although he has received mixed reactions about letting his young daughter participate in the race, as well as having regular workout sessions in their family-owned gym, he said that he does not want to deprive his daughter with what she loves doing.

Millan incredibly fit for a girl her age, adores doing regular workouts and added that she’s rather spend time working out rather than play computer games or watch TV for hours.

When asked about her reasons why she wanted to pursue physical fitness activities, she said that one of those would be to prevent getting bullied at school.

In fact, some of her classmates have already started joining her doing exercise activities at gym after school.

Milla said that this is one of the best ways that she believes can take her mind off from getting bullied, especially if potential bullies are aware that she is physically fit to handle any situation.

Latest studies reveal that one out of every four students are still getting bullied in school and that 64% of those who were bullied did not report it.

In the United States, more than half of the situations where bullying occurred stopped when intervention by peer or a person in authority took place.

Awareness campaigns initiated in schools against bullying in recent years have reduced incidents by as much as 25% and most common reasons for these incidents were because of children’s looks (55%), body shape (37%) and ethnic background (16%).

The Center for Disease Control recently released study findings that students who were victimized by bullying were facing greater risks of developing anxiety disorders, depression, insomnia and poor adjustment in school, while those who engage in bullying face increased risk for substance abuse, academic and social problems, and worse, violent behavior later during adolescence and adulthood

Watch and read the full story here!

Image Credit: Girl, 9, completes 24-hour Navy SEAL race to combat bullying – NBC News

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Debunking Myths We Thought Were True

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There are still a lot for fitness and health myths that people still believe to be factual, which in fact are not, often causing frustration or more harm than good.

As legends and stories go, people have their unique brand of ‘knowledge’ they feel are helpful as they put one or two ideas together then sharing it as gospel truth for others to follow.

However, one needs to be more careful and cautious about following these ideas blindly that could not only affect your perception or beliefs, but may also cause harm, especially when it comes to health and fitness.

Here are some of those myths that need your careful attention and those you need to be aware of.

Crunches are the best way to lose fat and give you flat abs. Experts agree that crunches are the iconic exercise to target the abs, it is the least effective in burning fat and only provide little impact on the abdominal muscles.

The more you perspire, the more you fat gets burned. Perspiring is more of the body’s way to cool the body, rather than an indicator of fat being washed out of the system. You may sweat out in buckets but still have the same amount of body fat.

Running can cause knee injuries. On the contrary, running in itself may actually help strengthen the joints and knees by allowing the joints to be lubricated. But although there are people at risk of getting knee injury or joint problems due to factors like weight, hormones or hereditary joint-centered problems, experts suggest that a total body workout be included in the regular jogging activity to prevent joint problems to stop you from running.

Stretching allows the body to recover quickly. Many believe that stretching exercises during pre and post workouts help in the recovery of muscles. However, studies have shown that blood lactate levels that help restore and refresh muscles do not show any difference. Although there are some benefits to stretching and limbering that helps prepare the muscles during pre workouts, it can only do so much as promote the blood flow throughout the body and helps increase joint flexibility.

The body needs at least 45 minutes of exercise to start getting health benefits. This is not true, in fact, it is not the exercise that causes it but the cardiovascular activity that follows every active movement or routines. You may sit in a sauna for 1 hour and only sweat out the perspiration and liquid from your body but not lose any weight.

It is important to be aware of health myths that we still believe and may help guide us in doing the right things instead of working on the wrong ones.

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Muscle Nutrition: Power Up With Protein

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You may want what we all want, to be nothing more than lean sculpted muscle mass. Plus, you know that getting there is going to involve much more than a committed exercise routine you must have the solid nutritional base to support the workout. But this might not mean eating more, just eating smarter.

The Anatomy of a Muscle

Just about 45% of the body’s weight is made up of protein. (Note: this figure is a textbook estimate from the ‘Sports and Nutrition Guide to Working With active People’, there are many variations depending on gender, body composition and many other factors.) Depending on the ;level of physical activity an individual engages in, they should be getting around 0.25 to 0.5 grams of protein for every pound of body weight.

That is merely to maintain the muscle mass they currently have, if the goal is to gain muscle mass this small figure is insufficient. According to Kristine Clark, PhD, RD, from the Penn State Center for Sports Medicine, “The Protein requirements of a man or a woman engaging in strength training exercises should be the same, 1.5 to 2 grams of protein for each kg. of body weight,  based on studies researched here at Penn State.”

But just because, the amounts for strengthening are greater, any more than that would be counter productive. The body will only use what protein  it can to build the muscle it needs in the time it takes, this process can’t be facilitated with the consumption of more protein. For women this is about a pound in a week; with a pound of muscle containing anywhere from 70 to 105 grams of pure proteins, you will need about 10 to 14 grams of extra protein each day.

Eating more than this is pointless; the body does not store fats so everything that is not used is converted into solid waste at the expense of the extra effort, and then systematically excreted.    

5 Tips For Increasing Protein Intake

1. Building muscles from proteins can take a lot of water to process and this can leave you dehydrated, especially if engaged in strength training routines. So, be sure to drink extra water; if two litres is recommended for regular daily activities, you will need three to four if strength training.
2. You will need fuel to power your workouts and proteins to build muscles. If you are not getting enough healthy carbs to fuel your workout, that fuel will have to come from somewhere and this can mess up your progress. Be sure to keep your glycogen levels high for this and future workouts.
3. To get the most out of your protein mileage, divide the meal closest to your workout into a mini-meal before and after.
4. Avoid ‘Protein-Myopia’, a condition that causes strength builders to focus so much on proteins, they neglect the other essential food groups like veggies, fruits and whole grains. 
5. Supplement protein consumption with some extra calories. Yes, you read that right, muscle building is an energy consuming activity, 200 calories in a day — that is after all the calories burned during regular exercise. 

Calculating Your Nutrient Requirements:

This is what active women need for lean sculpted bodies:

• Calories: Desired Body Weight X 16 = Daily Calorie Intake
• Proteins: Body Weight X 0.75 = Optimal Protein Intake (in Grams) — then multiply by four for total protein calorie.
• Carbs:  Body Weight X 2.4 = Recommended Carbs (in Grams) — then multiply by four for total carb calories.

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Hamilton Around The Bay Road Race Expo 2016

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April 1st & April 2nd 2016 | Hamilton, Ontario, Canada

The Nutrition Club will be in Hamilton for The Around the Bay Road Race Expo 2016!

About The Around the Bay Road Race 

The Around the Bay Road Race its the oldest on the continent, first run in 1894, three years before the Boston Marathon. Rich in tradition, it has been won by the best from around the world, including Boston Marathon winners and Olympic gold medallists. Become part of the continuing tradition by running this challenging course around Hamilton’s natural harbour!

Health and Fitness Expo Information

(Free to all runners and the general public)

There will be a 2-day Health and Fitness Expo at FIRSTONTARIO CENTRE with representatives from sporting good retailers and other product representatives.

• Friday April 1, 2016 — 1pm to 7pm
• Saturday April 2, 2016 — 10am to 5pm

Click here for more details

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Why Athletes Need To Reconsider Carbs For Dinner

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Do carbohydrates actually provide the best fuel for enhancing athletic performance?  Or will you be able to race even faster if you decide to restrict the amount of carbs you consume, which will force your body to draw on its stores of fat for energy?  Recently that question has fuelled heated debates.  Some athletes and coaches are thoroughly convinced that higher-fat, low-carb diet increase performance through training the body so that it burns through fat.  Others think that large amounts of carbs are needed to make sure you have a sufficient amount in your tank in order to go fast, long and hard. 

Over the last couple of years, An exercise scientific team from France and Australia have been analyzing both the pitfalls and benefits of these two philosophies.  Numerous studies have show disparate results. Some have made the case for that old-school style of carb-loading, and then others have seen the benefits of low-carb plans. 

Medicine & Sciences in Sports & Exercise published results from the most recent trial. It perhaps provides the clearest answers to date.  As it turns out, instead of choosing one of the programs, both carbohydrate restriction and carb-loading have a role to play within your training regimen.  Combining the two approaches, which includes “sleeping low” – or cutting carbs after lunch prior to a moderate-intensity workout in the morning – might increase performance.  However, it is important to go about it in the right way.  Otherwise, sleeping low could backfire on you. 

Proof was provided by 21 competitive triathletes.  They took these philosophies for a test drive for three weeks.  After completing a simulated triathlon, their body fat as well as other measurements were taken.  Their exercise plans and diets were commandeered by the researchers.  Half of the subjects were placed on a typical training diet – lots of carbs consumed at every meal as well as following every workout – four days per week.  On the other three days there were allow to eat whatever they wished to.  The remaining triathletes were put on a sleep-low plan for four days per week.  Their menu had the same total daily carbs that the other group’s, with the except that nearly all of the carbs were eaten at breakfast and lunch, with every few carbs after lunch. 

On those days the triathletes were following the prescribed diets, all of them performed intense interval training sessions during the afternoon.  This completely sapped their carbohydrate stores.  The control group were able to re-up their carbs in the evening.  In the meantime, the volunteers in the sleep-low group stayed depleted.  Then on the next day before breakfast, everybody cycled for one hour at a moderate pace.  The control athletes had their fresh supply of carbs for them to draw on for the workout.  However, the sleep-group had to draw on their stores of fat for energy.  Both groups then consumed a lunch rich in carbs to power up for their brutal sweat session in the afternoon. 

By the time the three-week study was over, the sleep-low group was crabby.  That wasn’t surprising, since their bodies at this point were starved for carbs.  Their total fat mass, however, had gone down, but their lean mass remained the same – which was proof that they had been burning fat for fuel.  The body fat of the control group stayed the same.  Also, after all volunteers finished their second simulated triathlon, the cycling power of the subjects on the sleep-low program improved by around 12 percent and were able to run approximately 3 percent faster compared to the first trial.  On the other hand, the control group ran approximately the same as on the first round. 

These results show that restricting your carbs after lunch and then lightly working out the following day on low carb stores might help you decrease your time on the race.  When your body is forced to burn fat without carbs, your body melts more fat, which results in you going faster. 

The key thing to keep in mind is that only moderate exercise was done by the sleep-low group without having a full supply of carbs.  If they had tried performing workouts that were super-intense while being depleted of carbs, their bodies would have been run ragged, as past studies have shown.  The meal plan was also not followed by the triathletes every day or maintained for a long time period.  Sleeping low might not be safe or effective to do over the long-term.  However, if you would like to use it as part of your training program for a couple of weeks that lead up to a race you are about to run – and you are able to handle the rigidity of the plan and some hunger pains during the night – you may find yourself very pleased with your times on racing day.

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A Global Shift To Plant-Based Diets May Save Millions

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Science is starting to create awareness on man getting less prone to diseases and even take great strides in saving the planet by consuming less meat and eating more fruits and vegetables in the very near future.

This was revealed recently in a study published in the Proceedings of the National Academy of Sciences where a world transitioning to a plant-based regular diet could avert several million deaths by 2050, significantly reducing earth-warming emissions and climate damage.

Lead researcher Marco Springmann from the Oxford Martin Programme on the Future of Food, said that this would also help save billions of dollars in healthcare costs.

“We do not expect everyone to become vegan, but if they did they’d live longer and help reduce the changes that are skewing the climate,” Springmann said.

“A persons’ diet greatly influences their health and the global environment and imbalanced diets, such as diets low in fruits and vegetables, and high in red and processed meats, are responsible for the greatest health burden globally and in most regions,” Springmann said.

He also pointed out that food systems are responsible for more than 20 percent of all global greenhouse emissions – a major driver to climate change, especially global warming.

This means that a regular diet of fruit and vegetables, with very little meat could prevent some 5.1 million deaths annually until 2050 and 8 million less people dying in a world dominated by vegans who remove eggs and milk in their diets.

This vegan lifestyle then creates a chain reaction that vastly impacts climate change, as it also cuts down food-related emissions by no less than 30% for simply following the recommended dietary selection of more vegetables-less meat,  a vegetarian diet by 63 percent and a purely vegan diet by as much as 70 percent.

Shifting to this suggested diet could save as much as $700 billion to $1 trillion every year on health case, lost productivity and unpaid health insurance.

The study also indicated that the economic benefits of reduced greenhouse gas emissions could be as high as $570 billion.

Springmann also pointed out that the biggest impact of this lifestyle and dietary shift could be seen among developed countries where the economic and health impacts could be as much as 70%.

The study also revealed that this shift will be very challenging, considering that a diet based on the studied guidelines would mean a 25% increase in the global consumption of vegetables and fruits and a 60% reduction the total consumption of meat.

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Mind Based Therapy Gaining Ground In Pain Management

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Scientists are now looking at evidence to prove that the human brain can significantly manage pain, especially lower back pain conditions suffered by no less than 65 million Americans who have tried everything from intravenous intervention, painkillers and physical therapy.

Studies on mind-based therapies are currently gaining widespread popularity among medical and scientific communities in harnessing the powers of the brain through what is called Mindfullness-Based Stress Reduction or MBSR.

A landmark research that was recently published by the Journal of American Medical Association (JAMA) highlighted the effects of this technique in the treatment of chronic low back pain among young and middle-aged adults.

The research was funded by the National Center for Complementary and Integrative Health of the National Institutes of Health.

MBSR strategically incorporates a combination of yoga, body awareness and meditation by focusing on increasing acceptance and awareness of personal life experiences.

Researchers conducted the tests with 342 adult participants aged 20 to 70 years old suffering from chronic lower back pain were provided two tapes of treatments therapies of eight weekly two-hour sessions of MBSR and cognitive behavior therapy.

Findings revealed that those participants who took the MBSR therapies showed significant improvement after six months with marked improvement on pain reduction and increased mobility and functionality.

The research also came in the light of controversies regarding deaths from lower back pain sufferers due to overdose of opioid painkillers.

MBSR was first developed by a scientist from Massachusetts back in the 1970’s named Dr. Jon Zabat- Zinn, using traditional Buddhist meditation practices.

Symptoms of lower back pain include difficulty in movement ranging from painful motor movements to being unable to walk or stand, pain around the groin area, buttocks or upper thigh, achy and dull pain, soreness of the back area when touched.

One of the highly probable causes of back pain are muscle or ligament strains , which often results from undue pressure caused by lifting heavy objects, sudden twist or movement that cause muscles or ligaments to stretch or develop microscopic tears.

Other complications may lead to back pain being symptomatic to organ disease like kidney and liver disease.

According to the Global Burden of Disease 2010,  low back pain is the single leading cause of disability in the world, with back pain so rampant that is has become one of the most common reasons for productivity loss, meaning unscheduled absence from work.

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Bubble Tea Makes A Strong Comeback

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After years of bearing the brunt of global infamy and bad reputation, the ubiquitous bubble tea is making a comeback into the food industry and is presented with new innovations to once again gain its popularity in the market.

It is starting to make its way back into the mainstream food and drink culture in the United States, after it was dealt a heavy blow with discoveries of unhealthy manufacturing processes in Asia that resulted to the sudden drop in sales and eventually losing its hold of the food market and simply died down.

This milk-based ‘wonder’ beverage loaded with tapioca-pearls and comes in a variety of flavours, however, is taking another lease in life with US-based Boba Guys by exclusively sourcing their own organic milk ingredients and tea supplies.

Boba Guys will be introducing light gummy jellies in place of the traditional tapioca pearls, while they are still developing tests to create their own house-made tapioca pearls for the bubble tee beverages.

Andrew Chau, co founder of the Boba Guys trademark, said that they want to break free from the idea that bubble tea is a ‘novelty’ beverage and that they are aiming for it to become a major product that belong with the ranks of coffee, tea, popular soda beverages and energy drinks.

Boba Guys is currently experimenting on new flavours and ingredients for their bubble tea drinks that may even include some varieties where it does not involve the use of tea at all, as well as other variations that may not adhere to the traditional bubble tea recipes.

Not wanting to be left out of the picture, several bars and refreshment outlets in Los Angeles are using bubble tea ingredients in their cocktail mixes just to spice things up in the local bar scenes.

While other non-alcoholic bubble tea fanatics have developed their own versions that include a mix of jellies, tapioca pearls and fruit blends.

Another group also tried to infuse cross-cultural recipes to come up with intercontinental blends that are showcased for possible followings among bubble tea lovers.

Chau pointed out that their re-imaging process may take a little more time to gain its foothold into the mainstream food culture, but they hope to make it become a permanent fixture.

“We even have 80-year olds “from China, Korea and Japan wanting to try out these new blends for the first time.

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Healthy Foods You Should Include In Your Diet

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Some diet promoters like to talk about “zero-calorie” foods that will help you lose weight. Will they’ve chosen a name that’s a little misleading — everything edible except water contains some calories — they’re quite right about there being some great food choices to help you lose weight. Here we’re going to focus on foods that end up burning more calories in the course of digestion than they provide you in terms of nutrition.

Celery is the classic example here. Celery is terrifically healthy. It’s packed with potassium and much-needed water, and it’s definitely one of the foods you should add in your diet. The rich crunchy texture of celery gives you something interesting to eat in place of junk food. A four-inch-long stalk of celery contains just one calorie. Guess how much energy it takes to digest it? That’s right, one calorie. Result: zero-calorie food!

There are other dietary choices that can perform this same feat of calorie-counting mathematics. In order to deal with food cravings, stock up on the following items:

1. Cabbage

This healthy, handy vegetable can be incorporated into a host of different recipes. There’s clinical evidence that suggests cabbage may help prevent cancer and heart disease. It’s very high in fibre, encouraging healthy digestion. Cabbage soup is a dieter’s staple. You have your choice of many different varieties of cabbage; the best may well be locally-grown organic cabbage. Check for it at your farmers market. A single half-ounce leaf of raw cabbage contains just 4 calories.

2. Mushrooms

Mushrooms are admittedly an acquired taste, but you’re in luck if you happen to like them! Packed with nutrients and tremendously healthy, mushrooms also come in many different varieties. Raw white mushroom slices are just 1 calorie apiece.

3. Asparagus

A very popular vegetable, asparagus might well turn up in some of your favourite recipes. Granted, you’ll want to forego the bacon and drawn butter when you’re trying to lose weight, but you don’t have to give up on the green spears at the heart of the dish. Asparagus can be grilled or steamed as a side dish or added as an ingredient in your salads. High in fibre, asparagus has a very low calorie count: A two-inch spear of raw asparagus comes in at a single calorie.

4. Cucumbers

Known as “cukes” in my neck of the woods, these garden favourites are definitely foods you should add in your diet. Whether you dice them up to go with a salad or slice them and serve them with vinegar and onions, cucumbers are always a tasty addition to a healthy meal. The Food Network is packed with great serving suggestions for the cucumber. A cup of sliced or diced raw cucumber (skin still on) only delivers 16 calories.

5. Beets

This is a prime example of a superfood. The rich purple coloration is a sign of super-healthy vitamin content. Long used in folk remedies for a variety of different illnesses, beats can be prepared in an almost endless number of different ways. Beets are usually low in calories, with a small one (say two inches) having just 37 calories. Pickled beets are an option too if you’re looking for a greater variety of tastes.

6. Zucchini

Another garden standby, zucchinis are very easy to raise yourself. A perennial favourite for filling out traditional holiday dishes like zucchini bread and casseroles, keep your zucchini simple to avoid unwanted calories. A raw slice in its skin delivers just 2 calories.

7. Cauliflower

This hearty veggie is another big grower in our garden. We like to pin up the largest cauliflower leaves over the head to keep it white instead of turning yellow in the sun. Raw cauliflower straight from the garden is a terrific treat, and at just 3 calories per floret, it’s quite a healthy one.

8. Tomatoes

Versatile, tasty, and available in tons of different forms, tomatoes are the desserts of the hardcore dieter’s menu. Tomatoes can be eaten raw (or whole, in the case of cherry tomatoes), sliced, diced, shredded, boiled … your choices are truly endless here. You can make a healthy, veggie-heavy summer salad by tossing tomatoes in with cucumbers, onions, and seasoning. The delightfully explosive cherry tomato makes a superb snack with just 3 calories.

9. Parsnips

Another acquired taste, parsnips are probably best enjoyed when boiled and mashed. They make a perfect low-calorie substitute for potatoes. If you’ve never tried parsnips before, there’s no time like the present. A half-cup of raw parsnips only has 50 calories.

10. Kale

A leafy green that’s currently enjoying huge popularity, kale can be used in casseroles, salads, pesto, and even smoothies. When baked into chips, kale makes a perfect replacement for junk food chips. A cup of chopped-up kale tips the scales at just 34 calories.

Before you go completely bonkers with these great minimum-calorie foods, remember to exercise some restraint. Note that the portions given here are all pretty modest; chomping vegetables by the fistful might not be a great idea.

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Light Drinking May Not Be As Healthy As Reported

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Contrary to popular belief that taking small amounts of alcohol regularly is good for the health, studies show that this may be a one-way perspective that could open up a can of worms with regards to its benefits or dangers.

This was recently revealed in a research published by the University of Victoria’s Centre for Addictions Research of British Columbia , where researchers analyzed data from a volume of long-term studies on alcohol and its effects, discovering a bias in the study design that highlighted the benefits of drinking but underestimated the dangers of it.

Research co-author and center director Tim Stockwell, where previous studies have significantly provided little to minimal emphasis on the group of subjects that were defined as abstainers, especially those who completely stopped alcohol consumption.

Many, if not most, of the consolidated research materials on alcohol consumption and addiction failed to focus on people whose health conditions prompted them to cut down or completely abstain from alcohol consumption.

Stockwell noted that based on statistical data from these studies leaning towards the bias, it would manifest that the risks from all levels are much higher compared to what has been estimated, adding that it serves to undermine the safety and health risks from alcohol.

The findings involved in Stockwell’s study were made up of about 4 million participants with 367,103 of which were related to alcohol-related deaths and its causes.

Although Stickwell pointed out that they are not disputing the health benefits, they are more inclined in leaning towards the providing all perspectives that would give the public a well-informed stand on that surround the topic.

One good example is that the benefit claim should not be generalized towards all alcohol products as it could be misleading to consumers, like actual alcohol volume content or ingredients specific to a product that may be harmful even when taken in small amounts.

Separate studies revealed that in many Western countries where chronic diseases are rampant like coronary heart disease, stroke, diabetes, among others indicate that there were marked improvement in reducing the risk of developing these diseases for those associated with moderate alcohol consumption.

The National Institute on Alcohol Abuse and Alcoholism may lend credence to the study as it has been indicated in their statistical report  that the benefits of moderate alcohol consumption  to health is still a challenge, despite the findings of its positive effects, the volume of consumption may still be debatable and may not benefit everyone who consumes it moderately.

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Modern Day Diets May Cause People To Miss Potassium Needs

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Potassium is an essential mineral in the body that is needed by the nerve cells and muscles in the body  – including the heart – to function properly, but is there really a need to take it as a regular supplement as recent reports claim that many fail to meet the recommended daily requirements for the body.

The Academy of Nutrition and Dietetics, in a study, revealed that in the United States, many people fail to meet the recommended daily intake of potassium of 4,700 milligrams for adults.

“We don’t eat nearly enough fruits and vegetables, “ said Sonya Angalone, the spokesperson for the Academy, adding that “over –the-counter supplements contain minute amounts of the mineral “ and  that it does not really help at all.

A slight decrease in potassium levels could cause symptoms like fatigue, constipation, cramps and muscle weakness, while a significant drop from the body can cause abnormal heart rhythms, especially for people with heart disease and other cardiovascular-related conditions.

Also low-potassium syndrome or hypokalemia that results as a side effect from using antibiotics or diuretics could lead to more serious conditions like hyperthyroidism or kidney disease.

There are in fact a lot of potassium-rich food sources which may be good sources of potassium and awareness about these items would allow people to be more conscious to include these in their regular diet.

Beans. Every cup of cooked while beans yield 1004mg or 29% of recommended daily values. Other bean varieties on the other hand like Adzuki beans (35%), Soy (28%), Lima (28%), Kidney (20%) and Pinto (18%)

Green Leafy Vegetables. A cup of cooked spinach yields 839mg or 24% of daily values, Swiss Chard (27%), Kale (8%) and Collards (6%)

Root crops. A baked potato with skin on weighing about 173 grams could yield 926 mg or 26% of potassium, while sweet potatoes with skin on at 114 grams gives about 15% of the recommended daily values.

Other fruits and vegetables with high potassium content are apples, bananas, peaches, raisins, prunes,  pumpkin, squash , zucchini, avocado and mushroom, among others.

Wild salt-water fish like salmon, pompano, halibut, tuna, anchovies, mackerel and herring.

Among the major reasons potassium levels in the body drop is due to medication for a chronic disease or those taking diuretics, which causes potassium to exit the body through urine.

Vomitting and diarrhea are also among the causes, as well as perspiration and fluid loss resulting from physical activities like exercise and fitness workouts.

If you feel you fall short of the daily requirement, make sure to consult should you take a potassium supplement to add to your regular diet in order to control intake and not get an overdose.

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Tri-Set Fat Burner: Slim Down In Less Time

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Summer is just around the corner, which means it’s time to sculpt your body and have it ready to hit the beach. While there are plenty of programs that emphasize high-volume exercises, you can still get your desired results by turning up the intensity without increasing the duration of your workouts, thus allowing for more time on the beach.

Obviously, the beach muscles would be the target of these exercises. The areas that are covered up wouldn’t be part of this collection of workouts. Tri-sets aren’t entirely new in the world of fitness, but the particular approach you’ll learn here might be. You will maintain the familiar fast-pace, quick-switching style as you move from one exercise to the next, but your rep changes will change alongside the exercises. Aside from experiencing pump like you’ve never had before, you’ll also enjoy an awesome cardio finisher to allow your body to burn calories long after the workout and boost your endurance at the same time.

If you decide to perform all the routines on the same day, then you must be sure that you go through each tri-set twice at most. Each routine is created to serve as a standalone program, albeit one that you can modify according to your own unique fitness needs. Also, the cardio finishers are designed for you to get the most out of each phase of the workout, but you can feel free to swap them around based on your own preferences.

Each exercise must be executed for 12 reps before moving on to the next exercise listed in the three-exercise tri-set. Each tri-set fat melter can be done for three to four sets, making sure that you maintain proper form and controlled repetition speed.

TRI-SET WORKOUT 1: CHEST + BACK + CALVES

Tri-Set A

• Pec Deck Flye 3 to 4 Sets 12 Reps
• Standing Calf Raise 3 to 4 Sets 12 Reps
• Wide-Grip Cable Row 3 to 4 Sets 12 Reps

Tri-Set B

• Incline Dumbbell Bench Press 3 to 4 Sets 12 Reps
• Calf Raise (Seated) 3 to 4 Sets 12 Reps
• Lat Pulldown 3 to 4 Sets 12 Reps

Tri-Set C

• Bench Press (Barbell) 3 to 4 Sets 12 Reps
• Single-Leg Calf Raise 3 to 4 Sets 12 Reps
• Seated Cable Row 3 to 4 Sets 12 Reps

Tri-Set D

• Cable Crossover 3 to 4 Sets 12 Reps
• Donkey Calf Raise 3 to 4 Sets 12 Reps
• Single-Arm Standing Cable Row 3 to 4 Sets 12 Reps

Cap off this workout by doing alternating wave intervals using the battling ropes. Complete 5 to 6 sets of 30 seconds with a rest period of one minute in between sets. Maintain a semi-squatting stance while doing the exercise, keeping the torso erect and maintaining a smooth rhythm with the ropes. Form must be emphasized over speed.

TRI-SET WORKOUT 2: BICEPS + TRICEPS + DELTS

Tri-Set A

• Lying EZ-Bar Triceps Extension 3 to 4 Sets 12 Reps
• Barbell Overhead Press 3 to 4 Sets 12 Reps
• Standing EZ-Bar Curl 3 to 4 Sets 12 Reps

Tri-Set B

• Close-Grip Push-Up 3 to 4 Sets 12 Reps
• Lateral Raise (Dumbbell) 3 to 4 Sets 12 Reps
• Dumbbell Curl (Alternating) 3 to 4 Sets 12 Reps

Tri-Set C

• Triceps Pressdown 3 to 4 Sets 12 Reps
• One-Arm Cable Lateral Raise 3 to 4 Sets 12 Reps
• Cable Curl 3 to 4 Sets 12 Reps

Tri-Set D

• Bench Dip 3 to 4 Sets 12 Reps
• Rear-Delt Flye (Dumbbell) 3 to 4 Sets 12 Reps
• Concentration Curl 3 to 4 Sets 12 Reps

Finish this high-intensity workout with 5 to 6 sets kettlebell swings, each set consisting of 12 reps. Between each set you are allowed to rest for one minute or less if your endurance can handle it. Choose a weight that enables you to perform explosive repetitions while maintaining the right form. Don’t hesitate to drop down the weight to a level that’s comfortable for you.

TRI-SET WORKOUT 3: TRAPS + ABS + FOREARMS

Tri-Set A

• Prone Incline Shrug (Dumbbell) 3 to 4 Sets 12 Reps
• Towel Pullups 3 to 4 Sets 12 Reps
• Windshield Wipers 3 to 4 Sets 12 Reps

Tri-Set B

• Shoulder Shrugs (Dumbbell) 3 to 4 Sets 12 Reps
• Wrist Curl 3 to 4 Sets 12 Reps
• Decline Bench Sit-Up 3 to 4 Sets 12 Reps

Tri-Set C

• Barbell Shrug 3 to 4 Sets 12 Reps
• Wrist Extension 3 to 4 Sets 12 Reps
• Alternating Lying Rotational Crunch 3 to 4 Sets 12 Reps

Tri-Set D

• Upright Row 3 to 4 Sets 12 Reps
• Hammer Curl 3 to 4 Sets 12 Reps
• Hanging Leg Raise 3 to 4 Sets 12 Reps

After finishing this tri-set fat melter, perform a quick Tabata set consisting of walking lunges using only your bodyweight. Divide this into eight segments of 20 seconds each. A rest period of 10 seconds is allowed after every segment. Your steps must be long and deep, maintaining an erect torso and emphasizing the activity on your quads and glutes.

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Smoking Kills: The Need To Stop Is More Pressing Then Ever

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Nearly one in every five American adults smoke cigarettes and although awareness on the impacts of smoking to heath is widespread, many people are still not sold out on the many ideas being touted to the public on the concerns or dangers of smoking.

This may be one of the primary reasons why a lot of people still failed to kick the smoking habit for lack of concrete or justifiable reasons that would drive them to challenge their addiction to smoking.

However, since smoking is a lifestyle habit and needs the mental and emotional resolve of the subject, the government and cause-oriented organizations could only do so much to campaign and drive for efforts to put a stop to smoking.

Here are two of the most common myths about smoking that may help shed some clear light on the issues.

1) Smoking invokes pleasure and makes one feel good.

Numerous studies revealed that almost 90% of smokers claimed they regret puffing that first cigarette stick, while 50% attempted to quit smoking every year – some succeed, most don’t.

In the United Kingdom, surveys showed that around 35 percent of smokers desire to stop smoking each year, but less than half of that move on to take measures to stop the habit.

Studies also reveal that the ‘pleasure’ in smoking does not come from the sensation itself, but on satiating the addiction caused by nicotine in the system and signaling the brain that it needs to load up on the substance.

2) Mild and Light cigarettes contain less tar and nicotine compared to standard varieties. 

Governments around the world continue to ban mild and light cigarettes similar to their standard counterparts since studies have also shown that there is no significant difference in the amounts of nicotine and tar in the body.

According to research, these were merely products of marketing propaganda with so-called rigged laboratory tests like pin pricks on the filter area reducing harmful substances into the body.

In the United States, 17 out of 100 adults from 18 and above have smoked cigarettes, equating to 40 million adults all over America.

According to the Center for Disease Control and Prevention, smoking is also the leading cause of preventable death and diseases in the USA, responsible for more than 480,000 deaths annually and makes up 20% of all reported deaths.

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Cancer Targetting Gene, A Step Into The Future Of Cancer Research

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As scientists continue to go deeper into the root of issues that cause cancer, they have taken another step forward and closer to solving the problem of being able to come up with a cure, with the recent discovery of a genome that control specific cancer cells.

In a recent publication from Science Advances, researchers from Mayo Clinic were able to isolate findings on how a specific transcription factor known as FOXA1 is able to identify cancer-specific genomes and how it is responsible for regulating gene expression with several different types of cancer cell varieties.

The research team indicated that they used gene-editing methods for an in-depth study of this unique binding process of the protein that is responsible for gene expression regulation and could lead to further studies with would ultimately allow researchers to isolate these cancer lines and even possibly eliminate it at the cellular level.

The researchers began their work by using a type of sequencing technology that allowed processing large numbers of genomes and see how FOXA1 targets the genes using two different cancer types, breast cancer cells and liver/prostate cancer cells.

The process allowed researchers to observe how the FOXA1 was able to regulate gene expression as it was binding itself to the cancer-specific cells and controlling the process by which specific cancer types and how they develop.

Their landmark findings would someday lead to deeper studies into cancer research and may eventually lead to possible measures in identifying cancer cells way before it begins to metastasize.

The National Cancer Institute reports that  by 2016 there will be an estimated 1,685,210 new cases of cancer will be in the United States, projecting around 595,690 deaths.

Among the most common cancers in the US are breast cancer, brochial and lung cancer, prostate cancer, colo-rectal cancer, bladder cancer, skin cancer, lymphoma, thyroid cancer, renal pelvic and kidney cancer, leukemia, endometrial cancer and pancreatic cancer.

Worldwide, cancer also tops the list among the leading causes of deaths in 2012, there were a total of 14 million new cases, with 8.2 million cancer-related deaths tallied.

Within the next 20 years, new cancer cases are expected to rise to 22 million, with more than 60 percent of the world’s new cases will be coming from Africa, Asia, Central and South America. 70 percent of the world’s casualties due to cancer will be coming from these regions.

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