Kids Need More Vitamin D This Winter

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Vitamin D is an essential nutrient to strengthen your bone, regulate blood sugar, boost the immune system, and more. Sun is the well-known source of it. But with the winter coming in, it’s just hard to get enough since most of the days are gloomy and cold.

The kids need more vitamin D, in particular, because lower levels has been linked to severe asthma in them. And since this nutrient promotes better bone health, they may be weaker when they’re older.

Luckily, supplements are available for consumption. Read more in this report by Katherine Hobson on NPR:

With Winter Here, Many Kids Could Use Vitamin D Supplements

My 3-year-old drinks milk, but not very much of it, and that could be a problem for her.

We live in the Northeast, where the sun’s rays are weaker. And now that the days are shorter, my kid arrives at day care a few hours after sunrise and leaves when it’s dark. That all made me wonder whether she’s getting enough vitamin D, and if not, what we should be doing about it. Read more…

Supplements can be practical since both the adults and kids need more vitamin D this season, but we should not rely on them alone.

Focus on your diet. Eat more fatty fishes, eggs, mushrooms, yogurt, oatmeal, and cheese, as well as drink fortified milk and orange juice. You can still try to get some from the sun, too. The recommended time of exposure is about 20 to 25 minutes, but you can stay for longer this winter.

Always make sure you’re getting enough of the essential nutrients, or else you’ll be at a heightened risk of different illnesses and conditions, including skeletal diseases, metabolic disorders, infections, heart diseases, diabetes, cancers, cognitive disorders, depression, and more.

Image Credit: With Winter Here, Many Kids Could Use Vitamin D Supplements – NPR

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Yoga for Better Bone Health

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Yoga is a simple exercise that promotes mind-body benefits. It dates back about 5,000 to 10,000 years ago, which may be one of the oldest exercises there is.

It’s commonly known for its ability to make anyone manage stress, but it can also help maintain healthy weight, regulate blood pressure, enhance metabolism, lower insomnia, and improve flexibility and muscle strength. It’s also good for boosting your overall athletic performance.

Now a recent report has shown that one must try yoga for better bone health. Read more in this report by Jane E. Brody on The New York Times:

Benefits of Yoga May Go Bone-Deep

Yoga enthusiasts link the practice to a long list of health benefits, including greater flexibility and range of motion, stronger muscles, better posture and balance, reduced emotional and physical stress, and increased self-awareness and self-esteem. Read more…

Anyone – from a normal couch potato to professional athletes – can do yoga for better bone health, potentially reducing risk of osteoporosis and enhancing bad posture. The best part is that you don’t do it merely for aesthetics, but for overall harmony in your inner and outer self.

Children also enjoy it. In fact, there are 1.7 million kids aged 17 and younger who practice it in the United States alone.

This simple exercise will make you calm and focused, so it’s perfect for busy people who barely have time to relax. It also promotes better sleep. But on top of that, it will provide and instant boost in your self-esteem!

Image Credit: Benefits of Yoga May Go Bone-Deep – The New York Times

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Italian Wedding Soup with Vegan Meatballs

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Ready-to-eat vegan meatballs make this filling soup a snap to pull together. The recipe name is actually a mistranslation of minestra maritata, which refers to the “marriage” of greens and meatballs in the soup.

Serves: 6

Ingredients:

• 1 can Italian-style diced tomatoes with garlic, oregano and basil
• 6 cups organic vegetable broth
• 4 ounces elbow pasta
• 1 package vegan meatballs
• 3 cups fresh organic spinach, roughly chopped
• 2 teaspoons dried Italian seasoning
• Sea salt and ground black pepper
• 2 tablespoons grated Parmesan cheese (optional)

Method:

Bring the tomatoes and broth to a boil in a large pot over medium-high heat. Simmer 10 minutes. Add pasta, meatballs, spinach and Italian seasoning and cook until the pasta is tender and meatballs are cooked through, about 8 minutes. Season to taste with salt and pepper. Ladle into bowls and serve. Sprinkle with Parmesan if desired.

Source: Italian Wedding Soup with Vegan Meatballs – Whole Foods

Image Credit: Italian Wedding Soup with Vegan Meatballs

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Classic Beef Tenderloin with Red Wine-Shallot Pan Sauce

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With a cut of beef this tender, the simplest of preparations yields a moist and flavorful roast that’s perfect for any holiday meal. While the beef roasts, create a rich sauce in the same skillet used for searing the meat.

Serves: 8 to 10

Ingredients:

• 1 1/2 teaspoon coarse sea salt
• 1 teaspoon ground black pepper
• 1 (3 1/2- to 4-pound) beef tenderloin roast, trimmed and tied
• 2 tablespoons extra-virgin olive oil
• 1/2 cup thinly sliced shallots (about 2 ounces)
• 1/2 cup dry red wine
• 2 cups low-sodium beef broth
• 1 tablespoon unsalted butter

Method:

Preheat the oven to 425°F. Combine salt and pepper in a small bowl and rub mixture all over tenderloin (if roast is too long for a large skillet, cut in half crosswise). 

Heat oil in a large skillet or roasting pan over medium-high heat (you will need to use 2 burners for the roasting pan). Add tenderloin and cook, turning occasionally, until deep golden brown all over, about 10 minutes. Transfer to a roasting pan if using a skillet. Roast until an instant-read thermometer inserted into thickest part of tenderloin reads 125°F for medium-rare, 35 to 40 minutes. Transfer to a cutting board, tent with foil and let rest for 10 minutes before slicing (internal temperature will rise 5° to 10°). 

Meanwhile, add shallots to the skillet and cook over medium-high heat until golden brown and tender, about 3 minutes. Deglaze the pan with wine, stirring to scrape up any browned bits, and bring to a simmer. (If you used the roasting pan to brown the tenderloin, deglaze the pan and scrape that mixture into a skillet to make the sauce.) Add broth and bring to a boil. Cook, stirring occasionally, until mixture reduces by half, about 10 minutes. Lower heat to low and stir in butter until melted. Keep warm until ready to serve. 

Slice roast and serve with warm sauce.

Source: Classic Beef Tenderloin with Red Wine-Shallot Pan Sauce – Whole Foods 

Image Credit: Classic Beef Tenderloin with Red Wine-Shallot Pan Sauce

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The Leg Press Breakdown

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The leg-press machine may be scary to use, but it’s honestly very simple. And let’s not forget the fact that it’s effective in building muscular legs, and making them stronger than ever. It will also help improve your posture.

Basically, it provides a great way to work your lower body muscles, such as your hams and quads. For more information, read this leg press breakdown discussed by certified personal trainer Lara McGlashan on Oxygen Mag:

Leg Press

Aside from squats, one of the best moves you can do to develop your stems is the leg press. Working the quads, hamstrings, glutes, calves and stabilizing muscles, a solid leg-press workout can leave your legs busted! Read more…

For a clearer idea about this workout, watch this video on Generation Iron:

WATCH: EVA ANDRESSA LEG PRESS WORKOUT

The Generation Iron Fitness Network and athlete/fitness model Eva Andressa have partnered up to provide you with a brand new exclusive video workout series. We’ll slowly be rolling out videos of Eva showing us how she kicks ass in the gym as she throws in a few simple tips along the way. Read more…

Finally, here are variations you can do for more gains, on Muscle Transform:

Leg Press Workout Foot Placement For Maximum Muscle Gains

When talking about leg workouts especially for the quads. The exercise that usually comes to mind is squat or the leg press. Anyone that workout knows how to do the leg press but how many are actually doing them correctly? In order to get the most out of the exercise. Read more…

Use this leg press breakdown as your guide for your next visit at the gym. It comes in handy especially for leg-day. Just be careful because like any other gym equipment, accidents are lurking around the corner if done incorrectly. Train right, not above your limits.

This machine has a bad rep because some say it does more harm than good, and that the squat is much better to do. But hey, your body needs to use gym equipment every now and then.

For at-home exercises, of course, you can do the squat. It’s perfect for working your whole body, and it doesn’t require any equipment. There’s definitely a reason why it’s called the king of all exercises.

You can perform both of them if you’re planning to maximize your gains. But again, avoid overtraining.

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Creative Training Techniques for Lunging

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Aside from squats, lunges are a popular leg exercise. They make a great exercise when you’re bored at home, or don’t have the time to go to the gym. Plus, they don’t require any equipment!

But if you keep doing the same style and reps over and over, you’re probably going to miss out on the additional benefits you get from it.

Before we head on to the creative training techniques for lunging to maximize your gains, it’s important to know the basics and the correct way to do it. Learn in this article on Shape:

Know Your Basics: How to Do a Lunge

Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you’re planning on incorporating lunges into your routine, however, make sure you’re not doing more harm than good. Find out how to do lunges correctly below. Read more…

It’s so easy to learn, right? Funny how that one simple exercise can burn a lot of calories in just a few reps!

Furthermore, here are ways to spice up your simple lunges, as listed by strength and conditioning specialist Eric Velazquez on Muscle and Fitness:

LUNGES: A 6-STEP PROGRAM

The lunge is a great exercise on a number of levels. It builds functional strength, improves athleticism and effectively builds size and strength in all the major muscles of your lower body. What’s not to like? (Besides the crippling next-day soreness, that is?) Read more…

And lastly, read as Men’s Health’s team talks about four ways to improve your technique:

IMPROVE YOUR LUNGE TECHNIQUE

The MH guide to this classic muscle-building, posture-bolstering. Read more…

What now? Well, if you’re not yet engaged in this easy and safe workout, I suggest you try it.

Learn the creative training techniques for lunging that was mentioned above to double, even triple, the benefits you get from it. This is because your body grows more as you provide more challenges in any workout you do. You can change the direction, add weights or medicine ball, and increase the reps.

Lunges will improve your range of motion, balance, strength, flexibility, basically your overall athletic performance, as well as your posture. They will also strengthen your core muscles, so if you want to have a six-pack abs, then this is for you!

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Health Benefits of Pistachios

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Nuts are well-known for their protein content. In fact, they are one of the best sources of plant protein. Aside from that, they are also good for the heart, all thanks to their omega 3 fatty acids.

But there’s one that may not be as popular as walnuts, almonds, cashews and peanuts, but is just the same in their nutrient content as the rest of the varieties of nuts – pistachio.

Some of the key nutrients are carbohydrates, protein, fats, dietary fibre, phosphorous, potassium, vitamins A, C, E and K, folate, etc., which all promote better well-being. To have a clearer view of the health benefits of pistachios, check this article on Muscle and Fitness:

HEALTH NUTS

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says. Read more…

Pistachios are undoubtedly good for maintaining your weight, because they only contain 100 calories in a handful serving. They’re actually one of the lowest calorie nuts. As mentioned in the article, they’re packed with fibre, fats and protein that should be given credit for their ability to help boost your gut health, enhancing your metabolism and digestion, and even curbing cravings.

In addition to that, studies show that they’re also good for improving penile blood flow and fertility. Read more in this report by Dr. Michael Greger on Care 2:

Could Pistachio Nuts Help Stop Erectile Dysfunction?

Erectile dysfunction is a major cause of decreased quality of life in men—so much so that one early theory suggested that this may explain the link between impotence and heart attacks. Depression is a risk factor for coronary heart disease, and the thought was that men who couldn’t get it up become so depressed that they die of a broken heart. Read more…

For more uses and benefits of pistachios, read this article on Style Craze:

Top 21 Amazing Benefits Of Pistachios (Pista) For Skin, Hair And Health

Pistachio, commonly famous by the name ‘Pista‘ in (Hindi,Gujarati,Marathi,Punjabi) also known as ‘Pistha Pappu‘ in Telugu is from Western Asia but it is mostly also available in the Mediterranean region. The nutrient rich pistachio is a nut. Actually pistachio is a fruit, but the the outer shell of the fruit is removed and the yellow coloured seed kernel is usually eaten as it is edible. Read more…

To sum it up, among the best health benefits of pistachios are good for losing weight, treating dry skin, boosting brain health, improving vision, enhancing fertility, and more. They also help boost your immune system, and reduce your risk of a variety of conditions, including heart diseases and cancers.

Pistachios make a better and healthier snack, compared to the processed packaged chips. You can buy them at the grocery store or farmers market all year round. Enjoy them roasted, sweetened or salted, or added to smoothie bowls, salads, ice creams, muffins, brownies, and biscuits.

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