Protect Your Mass: Options For Lean Muscle

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The best options for developing lean muscles is to intensify your workouts, increase lifting and add more time to daily workouts thinking it would speed up your fitness goals, and protect your muscle mass

Your efforts will be for naught if you fail to take notice of steps to protecting your muscle mass and it may take some effort to ensure that muscle gain is not only limited to the gym.

For many CrossFit enthusiasts, the need to be physically fit also relates to the body’s need to stay healthy and nutrition is a very important aspect the needs to be considered by every CrossFit practitioner.

Protecting Your Muscle Mass With Proper Nutrition

Protein is a key contributor in protecting the muscles mass and gaining it for the body. Simply put, it is the protein storehouse for the body. In order to develop muscle mass, the body needs a certain amount of protein to be able to add gains or ‘feed’ it. Consuming less amount of protein than needed, the body starts to consume protein from muscle tissue, which could affect your performance on your next Workout of the Day (WOD).

The good news is, it is easy to track the amount of proteins you consume and it may take a little bit of work at first by having to read through food labels and doing some calculations but as time goes, you develop the habit if doing it and the calculations can be done with your eyes closed.

Protein requirement for the body

As standard, experts agree that the body needs 1 gram of protein for every pound of bodyweight per day, so in order to maintain healthy protein levels, a 150 pound person may need to have 150 grams of protein consumed per day.

Knowing the right amount of proteins that you find in your day-to-day meals is important so you may know what type of foods to eat and at what amounts.

Meal preparation and planning is important so you do not get to miss out on essential nutritional values for your body.

Here are some of the most common food products with their protein contents;

• A quarter pound of beef burger has 20-25 grams of protein
• An order of standard-cut sirloin steak can give you 25-20 grams of protein
• An egg contains 6 grams of protein
• Three tablespoons of hummus has 4 grams of protein
• A serving portion of beef jerky has 15-20 grams of protein
• A glass of whey protein shake has around 25-30 grams of protein
• One breast of lean chicken can provide you with 25-20 grams of protein.
• One standard fillet size of commercial salmon contains 20-25 grams of protein
• A handful of nuts have about 7 grams of protein.
• An egg contains 6 grams of protein

Protein supplements can also be a good source of protein, especially for those who actively work-out. Among the most popular ones are whey proteins, branched chain amino acids, protein powders and protein shakes, among others.

Make sure to get good quality proteins from reliable brands when it comes to protein supplements, so a little amount of research is important to get you the information you need for supplements that can ensure you are protecting your muscle mass.

Below is a good diet guide to help you plan and implement your programs.

Option A

• Meal 1: 3 medium-sized buckwheat pancakes mixed with 1 scoop of  protein powder
• Meal 2: 1 cup of Greek yogurt mixed with 2 oz. of granola
• Meal 3: 6 oz. of fajita-style steak strips and two wheat tortillas, onions, peppers and olive oil
• Meal 4: (pre workout) 1 cup of cottage cheese, 1 medium apple
• Meal 5: (post workout) 1 scoop of whey protein powder.
• Meal 6: 6 oz. of lean ground beef made into hamburger, whole wheat bun, low-fat cheese, 3 cups of mixed vegetables and 1 cup of strawberries

Option B

• Meal 1: ¾ cup of oatmeal (dry) mixed with either skim milk or water, 2 eggs scrambled
• Meal 2: 1 scoop of whey protein powder, 2 oz. of almonds
• Meal 3: 2 slices of whole wheat bread, 2 slices of low-fat cheese, 6 oz. of turkey deli meat, lettuce, tomato,  1 medium banana
• Meal 4: (pre workout) 1 scoop of whey protein powder, 1 medium apple
• Meal 5: (post workout) 1 scoop of whey protein powder.
• Meal 6: 6 oz. tilapia, ½ cup wild rice (dry), small side salad with olive oil and vinegar

Option C

• Meal 1: 2 slices of whole wheat toast with 3 tablespoons of natural peanut or almond butter, 2 cups of Greek yogurt
• Meal 2: 4  to 6 oz. of beef jerky, 1 oz. of walnuts
• Meal 3: Medium salad with 6 oz. of shredded chicken and ¼ cup of sunflower seeds, 1 medium sweet potato
• Meal 4: (pre workout) 3 egg whites and 1 whole egg, ½ cup of blueberries
• Meal 5: (post workout) 1 scoop of whey protein powder.
• Meal 6: 6 oz. of lean ground beef, tomato sauce, 2 oz. of whole wheat pasta (dry ), small side salad

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Scientific Reason You Hate Coffee Could Come From Your Parents

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Scientific reason you hate coffee according to researchers could lead also lead to other theories that may prove if coffee is indeed good or bad for health.

Scientific reason you hate coffee may be inherited

Despite numerous studies and researchers on coffee, the debates are still rife as to the real nutritional value or benefits of this popular beverage. Some studies declare they find a benefits, while others claim there are risks associated with its consumption.

In a recent report published in the New York Times, a scientist from the University of Toronto analyzed a specific gene called the CYP1A2, which is partly responsible in the metabolism of caffeine and its potential impact in the heart.

This gene can be inherited from each or both of the parents and those who have the ‘fast’ variants of the CYP1A2 gene – also known as a fast metabolizer – can break down caffeine four times faster than the ‘slow’ variant of the gene.

The fast and the slow gene

In an initial study by the researchers of some 4000 adults, they found that those who drank four or more cups of coffee per day were 36 percent more likely to increase their risk of having a heart attack.

However, when the researchers included the gene variants in the study, they were surprised to see that the risk was found only among those who had the ‘slow’ variant of the gene.

Those that were found to have the ‘fast’ variant of the gene, actually were found to have the least risk of having a heart attack.

Study lead Prof. Ahmed El- Sohemy, PhD, a professor of Nutritional Sciences at the University of Toronto, points out that caffeine may play a role in triggering signs of cardiovascular problems in people who metabolize it slowly by having the slow variant of the gene as the substance stays longer in the body.

While those having the fast variants increase their caffeine metabolism and may even get to enjoy the health benefits of coffee which is believed to contain good amounts of heart-healthy antioxidants and polyphenols. They may also be less likely to suffer from any adverse effect of drinking coffee.

Some experts believe that there could be more than just the fast and slow variants of the CYP1A2 gene that scientists need to dig deeper into, as there are many other gene types that are also play a role in the metabolism of caffeine in the body.

Benefits of coffee

Caffeine may also play a role in this as it stimulates the production of dopamine, for which Parkinson’s is characterized by low amounts of this substance in the brain, as well as dopamine also being responsible for boosting production of neurotransmitters in the brain that could help provide anti-depressant effects that can help thwart off suicide attempts.

Even before news of this development reached the public, coffee has long been regarded as a ‘wonder beverage” of sorts, where it can provide benefits more than just giving you your daily boost of energy.

One of the most prevailing finds on coffee in recent history is its ability to help prevent the onset of diabetes, liver cancer, liver disease and helps promote a healthier heart.

No less than 54% of Americans over the age of 18 consume coffee everyday, who drink an average of three 9-ounce cups. 

Other interesting finds are that 65% of Americans drink it during breakfast, while 50% drink it in between meals and only 5% drink it with meals other than breakfast.

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Why Office Workers Must Exercise To Avoid Early Death

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Why office workers must exercise is that it is a vital aspect of daily living and must be done for at least one hour a day to combat the increasing risks of premature deaths mostly tied with today’s workplace practices and lifestyles.

Why office workers must exercise to avoid premature death

This, after a recent study published by the Cambridge University and the Norwegian School of Sports Sciences reveals that this is a growing concern in the workplace brought about by modern work lifestyles.

The researchers, based on the outcome of the study that involved some 1 million adults, shows that sitting down for at least eight hours daily increases the risk of premature death by up to a staggering 60 percent.

The claim that this sedentary lifestyle poses a great threat similar to smoking and has been found to have caused more deaths than obesity and other lifestyle diseases.

Exercise is needed for at least one hour

“You don’t need to go to the gym, it’s OK doing some brisk walking maybe in the morning, during your lunchtime, after dinner in the evening,” says Professor Ulf Ekelund, who is the lead scientist for this study. “We found that at least one hour of physical activity per day, for example brisk walking or bike cycling, eliminates the association between sitting time and death.”

Prof. Ekelund said that a walking activity at a moderate speed of over three miles an hour is enough to give the body the boost it needs from a day-long seated position.

UK advices residents to take at least 30 minutes of exercise daily

In the United Kingdom, the public has been advised by health authorities to exercise daily at least 30 minutes, half the time which scientists of the study recommends.

However, almost half of the women and a third of the men in the UK even fail to adhere to this health activity.

Modern workplace equipped with computers put more people in seats

What’s more interesting, according to the researchers, is the fact that modern technology is responsible for making the workplace more automated or dependent on computer systems that all the person needs to do is sit in front of it.

This brings about a sedentary lifestyle where workers often spend hours on end in front of their computers and go home to slump in their couches to watch television until they go to bed.

Unless radical steps are taken to break this habit and turning it to more active ones, people will have a hard time adjusting to it.

Impacts of a sedentary lifestyle

The effects of living a sedentary lifestyle can be very dangerous to health as it has been found to increase the risks of colon and breast cancers, diabetes, cognitive decline in brain function and heart disease, among many others.

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German Scientists Find New Antibiotic Inside The Human Nose

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German scientists find new antibiotic bacterium strain living inside the human nose that is capable of eliminating a pathogen that is very difficult to treat that is responsible for the development of serious skin diseases, wound infections, blood infections and pneumonia.

German scientists find new antibiotic that can kill deadly pathogens

A study published in the journal Nature, shows that German scientists discovered this antibacterial substance produced by this living organism is highly effective in treating skin infections in lab mice. The infection was caused by the bacteria known as staphylococcus aureus.

The substance was named lugdunin by the researchers, which contains potent antimicrobial properties that were effective against several varieties of bacteria, including strains that have been found resistant to antibiotics like the methicillin-resistant staphylococcus aureus (MRSA) and the vancomycin-resistant enterococcus bacteria.

The Centers for Disease Control and Prevention reported that MRSA infection is the highest of all antibiotic-resistant threats and estimates that there have been more than 80,000 MRSA infections and caused some 11,000 deaths in 2011.

The nose knows

The scientists claim that their discovery may soon pave the way for developing a new class of antibiotics, to answer the global call for the development of new ones in the face of growing antibiotic-resistant bacteria also known as superbugs.

While conventional antibiotic researches were focused on finding compounds from bacteria living in dirt, experts believe that with the diverse variety of microorganisms in the human body, it is not impossible to find new sources of new and improved antibiotics.

Global initiative to fight superbugs

According to the Review on Antimicrobial Resistance, superbugs are responsible for up to 10 million deaths each year due to antimicrobial resistance, with a staggering one death for every three seconds.

Superbugs, or bacteria that have evolved to resist effects of antibiotic treatments are starting raise alarms as no available counter-measures have been discovered to fight against it.

A global initiative is being pushed in campaigning for public awareness after it has raised concerns about the increasing levels of microbes developing drug resistance paving the way for the evolution of ‘superbugs’ or microbes that become resistant to any form of medication.

One of the leading causes of antimicrobial resistance is the wanton use of antibiotics by the public without proper diagnosis, resulting to microbes developing their immunities on the antibiotic strain used to’ treat’ a condition. One of these is due to the ease of access of people purchasing antibiotics and are often sold over the counter.

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Basketball Performance Workout Programs For Everyone

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Basketball performance workout programs are ideal fitness programs that not only focus on professional basketball fitness, but also helps provide good insight on technical skills while at the same time, builds muscles and increase strength.

Basketball performance workouts for everyone

You may not have noticed, but aside from the flexibility and endurance of professional basketball players that you see on court, you may also have taken notice of the lean body structure due to firm muscles.

Decades back, people believe that the way to a healthy body is to bulk up and gain more mass, but times have changed and staying healthy is the name of the game. You don’t have to bulk up to stay healthy.

Develop your ‘bounce’

Remember that every basketball player need to develop his jumping skill, which is why this becomes one of the focused routines for every basketball training session. The best basketball pro players have mastered their jumping skills and made them the kings of the court.

Jumping exercises help strengthen your feet and the more you develop those muscles, the bigger the chances that you increase your jumping height.

Make sure to boost your vertical jumps by working to develop your leg, thigh and even arm muscles which help provide balance while in mid-air or as you try to reach further up to maximize your rebounds.

Mastering your jumps also allow you to control your movements, which is important to avoid risking injury or harm while in mid- flight.

Speed and power

These are also two of the physical demands of a good basketball player. Developing the speed to enhance your flexibility to rocket in and out of tight spots and the power to pass, shoot from the three-point mark or manage to get hold of the ball while aiming for the ring and getting to score.

Basketball workout

You may start preparing for your regular workout to help you be at the top of your game. A good basketball players needs to be in good shape to be able to play well and perform his best on and off the court.

Just follow the workout pattern provided on the tables below, it will surely help you develop your ideal physical qualities that will provide you with more endurance, strength and discipline.

LOWER PUSH/UPPER PULL

UPPER PUSH/LOWER PULL

LOWER PULL/UPPER PUSH

UPPER PULL/LOWER PUSH

 

• Rest for 5-10 seconds in between jumps to allow for maximum intensity on the next jump.

• Use a 2-on /1-off / 2-on / 2-off schedule for all the workout programs and allow proper 4rest times for growth and recovery.

• Aim for the lower end with prescribed rep ranges then move your way up as you move on.

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Highest Risk For Early Death Is Poor Fitness

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Highest risk for early death should be a cause for alarm as studies show that people who are out of shape are likely to die a premature death, compared to those who live an active lifestyle.

Highest risk for death due to poor health

In a study recently published in the European Journal of Preventive Cardiology, researchers from the University of Gothenberg, Sweden together with several research and educational institutions presented the results of a long-term study involving physical fitness among middle-aged men.

Researchers reveal that being unfit becomes a high risk factor for premature death, as people who have been found to sport an active lifestyle combined with a good diet and exercise are able to live longer, thus, pose less risk to premature death.

Lifetime research

This long-term study was initiated way back in 1963 where 1000 healthy men aged 50 years old from Gothenburg who were born in 1913 gave their permission for the study for the rest of their lives to allow scientists to understand the lifetime risks of diseases , specifically with conditions affecting the heart.

The baseline data consisted of heart rate, blood pressure, weight and cholesterol levels. The men were also grouped according to those who do regular exercises and those who smoke.

After four years, extensive testing was conducted on a few of them after results were gathered from the initial tests. The new round of testing focused on determining the participants’ maximum aerobic capacity also known as VO2 max. It was through these results that scientists developed a mathematical formula that could estimate the aerobic capacity all the remaining participants.

Measuring genes and lifestyle

The scientists were able to measure both the genes and lifestyles with the breakthrough measurement process of VO2 which could tell that being overweight or having a sedentary lifestyle meant your VO2 scores were low. The VO2 max were better measurement tools compared to self-reports by participants as it shows a more accurate rating process by way of lifestyle and gene testing.

Obviously, those who smoked were determined to have greater risks of premature death based on the VO2 max statistics and this is followed by poor fitness, that scaled even higher compared to those at risk of high blood pressure  and high cholesterol levels.

Although VO2 max was not proven to have any direct effect on a person’s lifespan, but scientists believe that by improving physical fitness, they are bound to strengthen their immune system and improve the body’s capacity to fight and ward off diseases.

The study, however, does seek to remind people that the need to exercise and keeping the body fit should remain as a health concern for everyone and can surely give credence that the healthier the body, the longer one lives.

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Help Prevent Gout By Changing Your Lifestyle

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Help prevent gout by converting into a healthier lifestyle through diet, exercise and determination to see things through.

Help prevent gout through a long term solution

Gout is a type of arthritis or inflammation of the joints, which affects the lower extremities like the feet or hands, sometimes even both. But the fact that what contributes highly to gout is lifestyle and nutritional considerations.

Gout is the result of uric acid crystals forming as deposits in the joint cavities. These uric acid crystal deposits are believed to be related to metabolic syndrome.

Medicines have come out in the open claiming to become the cure-all for many diseases.

Diet and exercise

A consistent movement and regular exercise are the hallmarks of gout prevention. The key here is to avoid vegetables and fruit that can trigger gout.

Limit fructose – Minimize fruit sugars and other foods. Just make sure to take moderate amounts as the body will store sugar as fat if it is not spent in the body.

Eat cherries- whether as a snack or a food ingredient, cherries have been proven to help treat gout. Studies show that having 10 cherries can already lower down the inflammation of the joints caused by gout.

Load up on potassium rich foods – It helps alkalize the urine and improves the excretion of uric acid from the body. Among the ideal food sources are celery, avocado, broccoli, lettuce and spinach, among others.

Drink alcohol  moderately– alcohol use has been associated with gout development.

Drink lots of water – water intake helps dilute uric acid concentrations, as well as hastens the excretion process of uric acid from the blood stream. . Another large benefit of drinking lots of water is that you also get to avoid the development of kidney and gall bladder stones.

Regular exercise is key to also preventing gout. It helps regulate your insulin and leptin levels that reduce the buildup of uric acid in the joints.

Vitamin D also plays a key role in preventing gout. Exercising in the morning lets you hit two birds with one stone, since you get to increase your exposure to the morning sunshine that is rich in Vitamin D.

Vitamin D also helps prevent other diseases like diabetes, cancer and heart disease.

Get enough sleep as it strengthens the body’s immune system and lets the body heal itself at this period.

Make sure to follow a healthy lifestyle and avoid the discomforts and pain that may be caused by gout.

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Sniff Test For Alzheimer’s May Tell If Person Has One

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This sniff test for Alzheimer’s, according to scientists, may soon become a landmark innovation for diagnosing patients using their sense of smell, as Alzheimer’s disease has been found to affect their ability to identify familiar aroma like coffee, raspberry and smoke.

Sniff test for Alzheimers testing underway

This breakthrough discovery was presented based on studies during the last conference held last week for an international Alzheimer’s conference. The tests involved people in their 60’s who were asked to take a standard odour detection test.

“The whole idea is to create tests that a general clinician can use in an office setting,” says Dr. William Kreisl, a neurologist at Columbia University, where both studies were done.

Traditional tests are really expensive

For those spending lots of hours standing in line to wait for their turn to see the doctor, this innovative sniff test will soon make it easy for everyone.

Scientists since decades back provided data regarding ongoing testing for the disease and found that a person’s olfactory system is somewhat affected.

The study involved some 84 participants in their 60’s and 70’s, along with some 58 other people who are suffering from memory concerns. The results showed that people who had difficulty identifying odours were three times more likely to have memory problems.

Another study was conducted by the same research team four years after the initial study and they gathered some 397 people whose average age was 80 at the start of the test. The results of the tests became a good predictor of who are those likely to develop dementia or Alzheimer’s disease.

Not accurate

Although the scientists agree that the tests were not perfect, especially due to one factor that Alzheimer’s is a degenerative disease and would apparently have impacts on a person’s senses and their cognitive abilities.

The scientists, however, are hopeful that their study would pave the way for better methods that could help screen for Alzheimer’s early on and be able to develop this method more for the benefit of everyone.

Alzheimer’s is primarily caused by proteins building up in the brain that forms neural structures called “plaques” or “tangles”, that as time passes disconnects nerve cells and eventual loss of brain tissues.

Data from the Alzheimer’s Association, show that more than 5 million Americans are suffering from Alzheimer’s Disease and is the 6^th leading cause of deaths in the United States.

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Moves For Building A Wide Back

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Building a wide back gives you not just the confidence of being physically toned and firmed, but also lets you improve your overall body physique.

Building a wide back helps gain serious muscle

That is true and when it comes to strength training, back targeted routines require more emphasis on training.

A common perspective is always training those body parts that you can see in the mirror like the abs, chest and biceps, leaving those parts like the back often ignored or neglected.

Make sure to balance your training

When you do not promote a balanced training program, you often get yourself into a rut when seeing that you do not get to see the desired results that you need. This is often the case when you neglects your upper and lower back muscles that results to what is commonly called an incomplete physique.

This is a common mistake often committed by many commercial gym trainees and needs to be corrected.

Although training the back may be a bit more cumbersome, but it can surely pay off in well-deserved physical dividends.

In fact, developing you back muscles give you the superhero physique that you have always dreamed of.

Getting that V-shaped back

To achieve the best back form focuses on the width, so focus must be provided for the lats. When toned lats is combined with firm midsection, then you are guaranteed to gat the V-shape that you have long been wanting to have.

There are two common movements that work the lats.

The power pullups

This is one of the ideal bodyweight exercises that give focus for the lats. The chin-up and the neutral grip pull-up are the two common pull-up movements.

Chin-ups sport a supinated or underhand grip, while the neutral grip uses a grip with palms that face each other.

The proper pull-ups hit the lats muscles hard when done in the proper form. Pull the body up until the chin goes over the top of the bar and you go down until the arms stretch downward to carry your weight.

Don’t resort to jerking your pull-ups upward which does not give you the effects that you desire and only end up bust.

Just make sure to work on it progressively until you get it right and sustained.

The strong pullovers

This is an oft-neglected routine that brings a lot of benefits, especially the back. It allows you to build a wider back structure.

A dumbbell pullover can work wonders. Lay across a bench holding a dumbbell in both hands. Use both hands to elevate the dumbbell over the face and up to the air. Make sure not to drop the weight.

Stretch the dumbbell back until it touches the floor and return it back to the top before going back into the stretch to do another rep.

With the EZ curl bar, you do the same routine except that you lay on a bench asa if to do a dumbbell bench press. When you have the bar close to your body, tuck your elbows in as much as possible before stretching it back to follow the same deep stretch. Return to the chest and repeat the steps.

Six week training table

Here is a weekly table for training your back. Make sure to have 45 seconds rest in between 7 by 3 sets and 30 to 90 seconds of rest in between the 6 by 5 sets.

DAY ONE: DIPS & CHINS UPS

DAY TWO: LOWER BODY SETS

DAY THREE:  UPPER BODY SETS

DAY FOUR: LOWER BODY SETS

DAY FIVE: UPPER BODY SETS

After six weeks, you will surely start to feel the effects of your back training and at the same time also show some effects on your arms and core.

It may not be as much yet, especially since the focus was the back, make sure to follow through on the workouts by doing conditioning exercises for the arms and shoulders.

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Foods That Keep You Full Longer To Avoid Gaining Weight

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Foods that keep you full helps you feel satiated longer and helping you avoid giving in to food cravings that could cause you to lose track of your fitness goals.

Food that keep you full to control cravings

It would be good to know what foods can help you curb your appetite not just to lose weight, but also help manage your meals effectively.

Here are some of the most common foods that can help you feel full longer and prevent you from craving food.

Apples

Ah, the ever ubiquitous apple. It is made up mostly of fiber and water to help you feel full faster. Eat a piece at least 30 minutes before a meal so you would crave food less.

Avocado

Half a regular sized avocado for lunch can help you feel full for the rest of the afternoon.

Legumes

Beans, chickpeas and lentils are protein superfoods packed with a lot of fiber, antioxidants, iron and complex vitamins. Having these as part of your meal can help you eat less and satiated longer.

Dark Chocolate

It helps you control your craving for sweets. This is no joke. Studies show that pure dark chocolate has been found to help reduce blood pressure levels and contains antioxidants and powerful minerals that help protect the brain and heart.

Eggs

Eggs are high in protein and helps reduce hunger. Start your day with eating eggs and you may not crave for anything until you get to your lunch period.

Check the table below, it will provide you with a guide on satiety levels of common foods. Try to plan your meals around this. The higher the number, the bigger the potential that it can keep you full longer

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Gene Could Turn Off Asthma Discovery Seen To Cure The Condition

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A gene could turn off asthma according to scientists have been identified that could find more effective ways of treating this condition.

ADAM33 gene could turn off asthma

Researchers from the University of Southampton reveals that by silencing a gene called ADAM33, they might be able to prevent an onslaught of symptoms associated with asthma.

One of the primary concerns that plague asthma sufferers is that the condition is triggered by an inflammation of the airways that makes it fairly difficult to breath. Current methods of addressing an asthma attack involve arresting the inflammation, but not eliminating the factors responsible for it.

This recent discover, however, may well be the answer to the problem as the scientists claim that by silencing the ADAM33 gene, it can prevent, better yet eliminate asthma attacks from happening.

The study published in The Journal of Clinical Investigation, scientists found that the ADAM33 gene creates an enzyme that attaches itself to muscle cells in the airways. Once the enzyme detaches itself from the cell surface, it travels around the lungs, thereby enhancing more muscle tissue and blood vessels that make it more difficult to breath.

Switching off the rogue gene

Study author Hans Michel Haitchi, associate professor of respiratory medicine at Southampton University, points out that turning off this gene stopped asthma in tests conducted with lab mice.

‘In future by blocking ADAM33 or preventing it from going rogue, the features of asthma – airway remodelling (more muscle and blood vessels around the airways), twitchiness and inflammation – will be reduced,’’ says Haitchi.

He also said that their findings change the way medicine may understand asthma, where traditional knowledge claims that asthma is triggered by an allergic reaction, but the findings would serve to dispel that notion, otherwise.

This would also help provide a better understanding and approach to the treatment of asthma attacks.

“We have shown rogue human ADAM33 initiates airway remodelling that promotes allergic inflammation and twitchiness of the airways in the presence of allergen. More importantly, we believe if you block ADAM33 from going rogue or you stop its activity if it does go rogue, asthma could be prevented, “Haitchi added.

An estimated 300 million people all over the world suffer from asthma and has been proven to be deadly in some cases. The common treatment for attacks are usually two inhaler devices, one for relaxing constricted airways and the other a steroid formula that address inflammation in the lungs..

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Why Vitamin D Is Important And Why Everyone Needs It

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Why Vitamin D is important to the body? It is powerful enough to prevent bone diseases and promotes muscle health.

Why Vitamin D is important and why it’s needed

Medical experts are in the United Kingdom is raising awareness for people to take in vitamin D supplements, especially during winter and autumn, as much of the sunlight available to generate vitamin D production in the body is scarce with the skies even more gloomy during long periods of time.

The body benefits from vitamin D from the sun as the skin is exposed to sunlight. Other sources of vitamin D for oral supplements sourced from plant-based dietary products.

Although Vitamin D is considered vital to the body as it provides the essential nutrient for the bones and teeth to stay healthy, as well as other health benefits, however, many people are still considered deficient of this vitamin.

In children, low Vitamin D levels can cause brittle bones and rickets.

Sources of Vitamin D

Limited amounts of Vitamin D can be found in oil-rich fish high in omega 3 fatty acids, eggs, fruits and fortified cereals.

In England alone, one in every 5 adults and one in six children have low Vitamin D levels.

The Scientific Advisory Committee on Nutrition (SACN) recommends that everyone needs to have 10 micrograms of vitamin D in their bodies to promote bone and muscle health. Getting this much amount during the cold seasons can be very difficult especially with overcast skies.

The importance of Vitamin D

Vitamin D aids in regulating the amount of calcium and phosphates in the body that is responsible for growth and maintaining teeth, muscles and bones, severe cases of vitamin D deficiency includes softening and weakening of the bones, causing them to shape differently.

However, a word of caution though, as too much levels of vitamin D in the body can also be dangerous as it may increase calcium levels in the blood and pose dangers to the heart and kidneys.

Vitamin D also good for the heart

Another study also linked to Vitamin D is that it has also been found good for the heart. An adult considered physically healthy usually generates around 60 to 70 percent but those with heart failure problems usually have at most 25% of the volume pumped out.

Surprisingly, those taking the vitamin supplement tablets were found to have seen improvement in their heart –pumping activity when the ejection fraction jumped to 34%.

People should be more conscious about getting their required dose of Vitamin D as it is one of the cheapest and highly available vitamin that can be acquired to stay healthy, Dr. Witte added.

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Ontario Teens With Psychological Distress Raises Alarms

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Ontario teens with psychological distress have seen a rise over the years, ranging from moderate to severe distress symptoms.

Ontario teens with psychological distress effect of anxiety and stress

It may be surprising to hear what the reasons are, but a recent large scale study reveals that the primary reasons behind these conditions the young participants describing their current lives as anxiety-inducing, stress-filled and overwhelming.

What’s more alarming is that as the grade levels go up, so do the intensity of the problem. For instance, the study showed that Grade 12 students were four times more likely to report high stress levels and more than twice as likely to rate their mental health as poor or fair.

Far more disturbing is the likelihood that older teens were significantly likely to consider suicide and have not even considered trying to seek for help or intervention.

Dangerous transition scenario

This situation is now causing worry in society, especially adults who feat that youngsters may have a very rough start as they transition into adult life.

“Most of us consider the adolescent years the peak of your life – your life is ahead of you, the world is your oyster – but that seems not to be the case,” says Robert Mann, a head researcher on the survey conducted by the Toronto-based Centre for Addiction and Mental Health. “Given that you are shaping the rest of your life in adolescence, it’s important for us to understand what the challenges teens are dealing with.”

Compelling evidence from a large scale study group

The scale of the study should not leave the findings gathering dust, as the mounting evidence of this problem may soon try to reach great proportions. The study was taken from the responses of 10,426 students from Grades 7 to 12 from 220 schools in Ontario.

Among the telling points was gender, where girls were more likely to report problems rather than boys. Aside from the fact that there have been an increase of this condition being reported by the youngsters, still, the number of those who contemplated on suicide remained relatively the same, just a little over 11 percent.

Among the many concerns raised that were identified as cause factors were the uncertainty of their future like student debt, job opportunities, overwhelming demands of social media and a deep sense of concern with the recent incidents of violence like terrorist and wanton attacks on people.

“We are creating generations of kids who think life has to be stress-free, We have not been teaching them how to solve the problems causing the stress,” says Stan Kutcher, a Dalhousie University psychiatrist.

He added that these youngsters should be given the right understanding and education about issues affective life, poor coping skills, clinical mental illness and social media or just about any concern that affects them.

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Transform Your Tummy Into Those Wonderful Abs

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The best ab exercises to transform your tummy are those that maximizes movement and tensioning of the abdominal and core muscles over time, not the simple minutes-only workouts or devices that promise immediate results

Having that ideal six- pack abs need several things – dogged determination, consistency in training and a well-planned diet.

But take note that every ab exercise routine, the core muscles also benefit from it so be glad to know that any ab-targeted routine will definitely have its impact on the core muscles

Best ab exercises to transform your tummy.

Plank

This is by far the easiest to do without any motion or activity involved, but is by far the one exercises that puts the abdominal and core strength to the test.

Lie flat face down on the floor. Position the forearms below the shoulders parallel to the legs then lift the torso up. The entire weight should be supported only by the toes and the forearms and hold that static position for several seconds.

Hanging Leg Hip Raise

This is one of the most popular, but also one of the most physically demanding exercises that give optimum effects when working both the abs and the core.

The hanging leg hip raise involves the use of a pull-up bar, since this will be crucial to sustaining the entire stability and static contraction of the core muscles, while the body weight, knees and legs provide the resistance.

Grab hold of the pull up bar with both hands and suspend the body with the legs hanging above ground. Try flexing the hips and lift the knees to waist level, pause, then flex the waist as the knees are being lifted to the chest, pause again, then start bringing the legs and waist down to the starting position.

Incline Oblique Crunches.

Similar to the hanging leg hip raise, this exercise adds resistance with the use of the body weight for a more pronounced effect, using two types of muscle contractions that provides added tension to in the abdomen throughout the routine.

Lie flat on an inclined bench with both feet planted firmly on the ground and hands placed behind the back of the head.

Lift the upper torso to a crunch as you exhale and halfway into the crunch, move your right elbow towards the left knee, making sure that the obliques and abs are also twisting on the same direction.

Exercise Ball Jacknife.

This is a ball balancing exercise using an exercise ball by placing both shins on the ball and support the body using the hands on the floor.

Make sure a straight line is formed between the abs and the back, then slowly bring the knees into the chest as you roll the ball closer towards you and crunch the body to achieve the core and ab tensioning.

Bicycle Crunches.

This may look easy, but has been proven to be one of the best ab exercises around.

Lie flat on the ground with hands placed behind the head. Raise your legs that are bent at the knees and start pedalling as you would with the bike, with both feet doing the push and pull motion simultaneously.

These are by far the best ab exercises to transform your tummy and help you achieve the best results, so don’t be fooled by those promises of having the best abs without breaking a sweat.

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Cell Dysfunction Linked To Development Of Alzheimer’s Disease

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Cell dysfunction is among one of the most glaring evidences linked to the degenerative Alzheimer’s disease that plagues millions of Americans and for which no known cure has been found.

Cell dysfunction identifies markers early on

This, after a study that highlighted the findings in the journal Neuron, revealed that people with a duplicate variant of the TREM2 genes were more likely to develop Alzheimer’s disease later on.

The study conducted by researchers from biotech company Genentech details their findings where suggest how a type of immune cell helps get rid of amyloid-beta aggregates that clump together to form plaque that result to Alzheimer’s disease in the brain.

It was in this study where they discovered the TREM2 mutations are able run counter to the clearing effects of these immune cells and may cause Alzheimer’s to worsen.

Two other proteins were identified that could also hinder immune cells like the TREM2 which are APOE and APOJ.

Mutated genes affect immune cells from fighting Alzheimer’s

“I think we’re only scratching the surface of what TREM2 does,” says Morgan Sheng, senior author and Vice-President of Neuroscience at Genentech.

Immune cells called microglia protect the brain and tests showed that these cells work efficiently to fight off plaque-building proteins from developing into Alzheimer’s. But in the presence of these mutated genes, it derails the clearing properties of the gene from slowing down or preventing genes from progressing into Alzheimer’s disease.

“Lipoproteins float around in the blood, and their purpose is to carry cholesterol or lipids from one cell to another—as we all know, too much LDL is associated with high cholesterol and increased risk of cardiovascular disease,” says Sheng. “Lipoproteins also exist in the brain, but less is understood about their role there.”

The researchers also found that macrophages found in people that carry the TREM2 variant associated with Alzheimer’s developed a decreased capability to engulf lipoprotein-amyloid beta complexes. It also showed that it would only take one copy of the TREM2 gene and not two to disrupt this clearing ability.

“Overall, these studies further point towards microglia as playing an important role in the pathogenesis of Alzheimer’s disease,” adds Sheng.

According to the Alzheimer’s Association, Alzheimer’s disease is the 6^th leading cause of deaths in the United States alone. Has already cost an estimated $236 billion maintenance and treatment medicines alone.

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New Sun Cream Compound Provides Protection On Cellular Level

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A sun cream compound developed by scientists from the University of Bath in London, together with scientists from King’s College in London, is able to provide a high level of screening protection against the harmful radiation from sunlight.

Sun Cream Compound like no other

Unlike skin surface protection offered by traditional sunscreen and sun blocks this new discovery called the mitoiron claw, works more than just a skin lotion. It offers deep protection within the cellular level and isolates the effect within the UVA affected cell, without harming the rest of the cell.

The researchers are hoping that the mitoiron claw compound may soon become an ingredient incorporated into sunscreens and other skin care products in the next 3 to 4 years.

The mitochondria, which provides the cells with energy, has very high free iron concentrations and is crucial for many vital functions in the body. But when exposed to UVA in sunlight, excess free irons act as a catalyst that spurs the production of toxic reactive oxygen species or ROS. It can cause damage to cell components like DNA, fat and proteins increasing the risk of cellular death and even cause cancer.

With this special customized iron chelator, it moves directly into the mitochondria and safely binds the excess free iron to prevent it from reacting when exposed to UVA rays.

Initial tests shows promising results

When tests were done with human skin fibroblast cells that wwere exposed to UVA, radiation, it showed that cells treated with the mitoiron claw were protected from dying, while the untreated ones showed cell death.

 “The role of iron-mediated damage induced upon exposure of skin cells to UVA has been underestimated for many years. For efficient protection against UVA-induced iron damage of skin strong chelators are needed, but until now these risked toxic effects caused by non-targeted iron starvation of cells”, says Dr Charareh Pourzand of the Department of Pharmacy and Pharmacology of the University of Bath.

“Our mitochondria-targeted compound provides a solution to this problem and can address an unmet need in the skincare and sunscreen fields. This mitoiron claw is a highly effective compound, offering unprecedented protection against UVA-induced mitochondrial damage.”, Pourzand added.

The researchers also points out they are hoping that ongoing research would be able to identify more uses of this new compound, but hopes that they may soon be able to see their work help ease skin problems, including skin cancer, all over the world.

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Hoping For Tastier Tomatoes If Grown The Traditional Way

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Tastier tomatoes would indeed be a hit if it would become more tasty and juicy like what it was years before when age old agricultural practices were still making it possible, but were later passed on and forgotten in exchange for newer and modern agricultural practices.

Tastier tomatoes using time-honored traditions

Today, tomatoes are either grown in a facility or subjected to enhanced processes to boost production and yield. It has long discarded time-honored practice of naturally caring for tomatoes that the best ones produced are the ones that you find in upscale restaurants and diners.

But soon those naturally-grown tomatoes may soon be within your reach as a group of farmers are reviving this age-old cultivating tradition that once made tomatoes one of the tastiest farm produce back then.

An expert on tomatoes, Scott Stoddard together with a crew of farmers are planting rows of tomato seeds at a farm just outside of Fresno, California. Unlike other modern-day tomato farms, Stoddard and his team planted some 3500 tomato seedlings with its tiny shoots grafted.

Working with several tomato varieties, he focuses on high yielding ones known for their ability ti withstand periods of time in travel and shipment, but have been known to be less tasty compared to others.

Stoddard said he hopes to test his theory about grafting to try and produce more tasty tomato yields once they are ready for harvest.

Traditional practice of grafting

The traditional practice of grafting has been used by ancient farmers for ages, commonly used for fruit bearing trees for the purpose of making them more resilient to soil-borne diseases and pests. This method has passed on because of its labor-intensive and takes a longer time to produce yields compared to modern-day production practices.

Farmers back then needed to cultivate two plants, keeping them in hothouses to allow them to develop before they are ready to be replanted. But this classic method had been proven time and again to boost yields, including tomatoes, in greenhouses and in some cases, with organic farms.

Stoddard says that they hope to replant the seedlings in outdoor plots to determine if that option is viable and allow them to be able to cut costs on infrastructure like hothouses and greenhouses.

Stoddard says that their experiment would soon be able to yield positive results and may soon provide good opportunities to grow tomatoes in the classic and traditional way, in the hopes of bringing it back to its glory days of better taste and flavour.

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Green Muscle Building Tips To Make The Most Of Your Diet

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Green muscle building tips are in fact geared towards the process by which you focus your meal management with organics, instead of turning to leafy green veggies for your regular diet.

Green muscle building tips for good health

Going organic gives you a lot of benefits. Studies show that organically grown foods, including meat, vegetables and livestock, contain higher minerals, vitamins, nutrients and antioxidants.

Take for example a vegetable crop. The more a plant is subjected to the elements without using chemical –based fertilizers and pesticides- allows itself to build natural antibodies to help fight the elements, which are also beneficial for the human body, which includes powerful antioxidants.

Going organic is harnessing the power of natural-based organic foods to fuel and provide sustenance for the body, so it is vital to ensure that proper meal planning is done to effectively give you the right amount of nutrients you need.

Aside from the physical aspect of exercise, building bigger mass and staying fit requires a good deal of muscle meal planning that must work hand in hand to ensure you get results.

Effective muscle meal planning is not just about packing your proteins, but should be a combination of balanced nutrients and minerals to optimize the impacts of the workouts.

Plan your meals accordingly

Understand that getting the right body build and desired muscle mass is more than just adding pounds to the weights during workouts or adding body weight. Many expert and professional trainers even agree that it is more than just endurance and strength conditioning.

Building muscle mass for the body needs a good workout plan and an effective strategy to ensure that you get your desired results.

Eat balanced meals

Having a balanced and nutritious diet is critical to build larger muscles. Your muscles need specific nutrients so they can stretch, grow and recover efficiently over the course of your muscle-building efforts. Protein shakes are a great way to supplement your diet but also ensure you’re getting protein to rebuild your muscle fibers after a workout.

Protein from organic foods

Try to set aside that juicy and delicious steak, as the pleasure comes with a price  – grilled meats often contain large significant amounts of saturated fat that could clog the arteries. So, it would be nice to know some good and healthy options that tastes great and lets you keep your form.

According to the United States Department Of Health And Human Services, protein requirements in the body should be carefully monitored and how much protein is actually needed by the body.

For kids aged two to six years old, and some older people as well, it suggests two daily servings of no less than 5 ounces of protein.

Adolescents and active men are also advised to consume at least three daily servings of protein that provide a total of seven ounces.

For teenage girls, active women and most men, two daily servings with a total amount of six ounces.

Go lean

Try to choose leaner meat portions like beef flank, pork tenderloin or sirloin steak. These cuts have significantly less amounts of saturated fat than hamburgers, sausages and hot dogs. These lean meats also contain more nutrients like monounsaturated fats.

Shift to organic white meats

You may want to substitute your red meats with free range turkey stuffed in a bun in your next hamburger party. The lean white meat of the turkey is more healthful compared to red meats. It also contains less fat.

Free-range poultry meats are very good sources of protein that can help you stay healthy.

Omega 3 fatty acids

Try fish as a high quality source of protein, especially those caught in the wild or from the open sea. Fish contains no less than 22 grams of protein from an average 3-ounce serving size. Also, deep sea fish like salmon or tuna are good sources of omega 3 fatty acids that’s good for the heart.

Aside from Omega 3 fatty acids, wild-caught salmon has high amounts of the super carotenoid astaxanthin, touted to be one of the healthiest carotenoid due to its broad range of health benefits.

Leafy greens

They taste good and keep you healthy. Try out some of the best vegetables ideal for grilling on a barbecue like zucchini, eggplant, tomatoes, squash asparagus, mushrooms, bell peppers and more. As you cut down on your meat consumption to tolerable levels, having a vegetable barbecue helps you stay full and refreshed.

A  high-protein, low carbohydrate diet  is getting into the mainstream campaign to healthy living and eating, as protein is responsible for keeping the body stay fit, as well as builds mass and muscles.

Your body needs a daily dose of proteins, carbs and fat. In order to gain muscle mass you need to consume 15 calories per pound of body weight, 1.5 grams of protein per gram of body weight and 2 grams of fat per pound.

Having your muscle meal planning is important as it can also help you maintain your food intake levels and types to ensure that you store up on the right amounts of food to help with support your trainings and workouts.

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A Thin Genetic Line Between Depression And Happiness Linked

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A genetic line between depression and happiness from studies conducted by researchers show that the very same genes responsible for depression can likely be the same ones that make you feel happy.

A thin genetic line between depression and happiness

In a recent study published in the journal Molecular Psychiatry, researchers found a link that differentiates the effects of happiness and depression, which may change the way science would come up with personalized therapies that would take into account genetic and cognitive factors.

The study suggests that there is a need to combine research on cognitive biases and mental health genetics.

“Cognitive biases are when people consistently interpret situations through particular mental ‘filters’ – when people have a cognitive bias that emphasizes negative aspects or thoughts, they are more at risk of mental health disorders,” explains Prof. Chris Beevers, study co-author from the University of Texas, Austin.

Health is more than simply the lack of disease

The Center for Disease Control and Prevention defines health as “a resource that allows people to realize their aspirations, satisfy their needs and to cope with the environment in order to live a long, productive, and fruitful life.”

“When you take a gene that is linked to mental illness, and compare people who have the same genetic variant, it becomes clear that what happens to their mental health is based on their environment,” says Prof. Elaine Fox, study co-author from the Oxford University, United Kingdom.

Together with Dr. Beevers, Dr. Fox suggests that genetic variation and negative cognitive biases can be linked with the risk or psychopathology  combined to come up with related findings.

“We propose that gene by environment (G x E) interactions may be mediated by selective cognitive biases and that certain forms of genetic ‘reactivity’ or ‘sensitivity’ may represent heightened sensitivity to the learning environment in a ‘for better’ and ‘for worse’ manner,” the two professors said.

According to Professor Fox, some genes can cause people to become more sensitive to effects as a result of their environment. While customized interventions help those who are genetically sensitive to an environment can develop a flexible pattern of positivity, rather than the opposite.

Although the results are still highly speculative they believe this approach has the potential to lead to real breakthroughs in the development of novel therapeutic interventions.

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Bees Delivering Pollen Makes For More Plants To Grow And Multiply

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These bees delivering pollen can reveal how they can be different from honeybees and also helps unravel a mystery that is often ignored yet essential to agriculture and even for human survival.

Bees delivering pollen help with plant propagation

Unknown to many there are certain bees known as buzz pollinators and are the only ones who can access a secret stash of special pollen hidden deep inside the male part or anthers of flowers and is responsible for allowing bees to pollinate plants to bear fruit. This cannot be done by honeybees.

Buzz pollination may be a bit difficult to monitor but it actually does pose a great risk as pollinators may stand a chance of losing the valuable gametes while they reach in to the deep recesses of the anthers.

“The flower is almost like playing hard to get,” says Anne Leonard, a biologist at the University of Nevada, Reno, who studies buzz pollination. “It’s intriguing, because these buzz-pollinated plants ask for a huge energy investment from the bees, but don’t give much back.”

Accidental hosts

Bumblebees have actually been called ‘accidental hosts’ due to the nature of their work where pollination can be the least of their concerns. They are on the hunt mainly for two basic reasons- to drink nectar so they can have enough to power flight and gather as much protein for their bodies.

In the process, while the bumblebees feed, flowers eject the pollen gathered and attaches it to the bumblebees’ skin which follows the bees from flower to flower. It then gets dropped and the process is continued so on and so forth.

Buzz pollinators activate when bees bite into the long anthers and leave bite marks called bee kisses and the bee contract their muscles that causes the plant to vibrate vigorously. This process is called sonication.

The induced vibration then causes the flower to shake up the valuable pollen from within.

Pollination is essential for agriculture

Chances are you’ve tasted and enjoyed cranberries, blueberries and peppers. These plants allow for rely heavily on bees pollinating in order for them to reproduce and yield more fruit to feed on.

But while bees have been with humans from the beginning of time, science is just only able to unlock some, if not many, of the secrets that make bees one of the most important creatures on earth.

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