Tire pull

The tire pull is my go-to non-running workout. It’s also the workout I choose when there’s not enough time for a decent run. It’s designed to be hard and intense. But not necessarily long… I practice two variation of the tire pull: Heavy – with a heavy pull, the tire is weighted to the point […]



Do crash diets work?

As the media is becoming more and more focused on the ‘perfect’ body image, people now seem to go to any measure to obtain their ideal body. ‘Crash’ diets are becoming increasingly more popular and glamorised, to the point where people even end up starving themselves to obtain quick results fast. But just how effective […]


5 Surprising Running Fuels

April 11, 2012

Source: http://www.menshealth.com/fitness/best-running-fuels

here’s no shortage of energy bars, gels, and drinks on the market today. But sometimes the best way to fuel up during an endurance event is with the foods that are already in your kitchen, says Nancy Clark, R.D., author of Nancy Clark’s Sports Nutrition Guidebook. “Sometimes energy gels and specialty foods upset people’s stomachs once they go for a run,” she explains. “But people are used to whole foods already.” And often time, those are the best options, anyway. “There are many cheaper, more natural alternatives to manufactured foods,” says Laura K. Stewart, Ph.D., assistant professor of kinesiology at Louisiana State University. Here are five to try on your next race day.

“Dried fruit is easily digested into glucose, which is what your body needs to sustain itself during a race,” says Clark. And raisins are an especially good option because they’re so small. (Dried mangos and apples can also work.) A new Louisiana State University study found that when cyclists ate raisins, their finish time, power, and perceived exertion weren’t any different from when they ate Jelly Belly Sport Beans, a specialty item. The research examined cyclists, but Stewart, the study’s lead author, says that raisins could help runners, too.

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Your body loses electrolytes when you sweat, says Clark. So when you’re running a long race, you need to replenish them by drinking something other than water. That’s why sports drinks are so popular: they contain sodium, a key electrolyte. But they aren’t your only option. By mixing tea (which contains caffeine, a stimulant) with honey (which contains sodium and potassium) you can also create an effective endurance drink, says Clark. Try green tea: A recent Colorado State University study found that the brew’s main antioxidant (EGCG) can help raise your VO2 max, a measure of how well your body uses oxygen.

Switching up your diet is just one way to boost your speed and endurance. Check out The Secret to Running Faster for the easiest trick to better times.

Don’t worry about the lack of nutritional value, says Clark. “Your body just wants to survive the race.” Marshmallows are easily transportable chunks of sugar. Plus, they’re light and airy, which shouldn’t upset your stomach. Shoot to eat about 150-300 calories per hour, depending on what your body needs. Which brings us to another point: When you’re training, practice fueling up with different foods, says Clark. You don’t want to find out that something upsets your stomach 3 miles into a race.

Pretzels are made up of refined carbohydrates, says Barbara Lewin, R.D., a sports nutritionist. This kind of carb is quickly digested, which will boost your blood sugar levels during the event. Plus, they’re also relatively high in sodium, that crucial electrolyte.
Another optional homemade energy drink? Diluted OJ, says Lewin. What makes it so great is that it’s already high in potassium (another electrolyte), so adding a little bit of sodium makes it especially effective. Try 16 ounces of orange juice mixed with 16 ounces of water and topped off with 1 teaspoon of salt.

Sweet Potato Gains More Importance

Source: http://allafrica.com/stories/201610120150.html

Sweet potato production has gained greater importance following recent agricultural research, discoveries regarding the different ways the crop can be used to mitigate food insecurity, malnutrition and poverty.

Uganda is the biggest producer of sweet potato in Africa. And sweet potato is the third most important food crop in East Africa and it is also much valued as a major food crop in the rest of sub-Saharan Africa.

However due to research efforts by the International Potato Center (CIP) and other organisations, the crop has gained more importance in the recent years as a source of material for silage making to feed pigs and other livestock during times of fodder scarcity.

For a long time, sweet potato vines, peelings and inedible tubers were given to pigs by farmers. But, since they were highly perishable and seasonal, the excess was wasted leaving the farmers with the burden of feeding the animals during the dry season. This caused most farmers to reduce their herds.

In light of this, pig farmers and youth groups in Masaka and Kamuli Districts have been trained in making sweet potato vines silage.

Last month, two sweet potato silage making business centres were launched in Masaka and one in Kamuli for the purpose of training more people.

Farmers have also been trained in better farming practices and introduced to higher yielding varieties of the crop.

International award winner Robert Mwanga, also CIP’s sweet potato breeder for East and Central Africa, attended last month’s event in Masaka. He emphasised to the farmers the importance of growing bio-fortified Vitamin A-rich sweet potatoes.

Eating these sweet potatoes enhances nutrition among children and pregnant women.

It is expected that sweet potato growing will reduce pig farmers’ feed costs and spur animal growth rates, which will result in bigger profits.

Silage making will reduce litter in towns and rural households as people collecting potato peelings and inedible roots for silage making.

Employment opportunities will be generated as more youths not directly engaged in pig keeping will turn into silage making and selling.

Copyright © 2016 The Monitor. All rights reserved. Distributed by AllAfrica Global Media (allAfrica.com). To contact the copyright holder directly for corrections — or for permission to republish or make other authorized use of this material,click here.

African Mango: The Miracle Weight-Loss Supplement?

Source: http://www.besthealthmag.ca/best-eats/diet/11-food-habits-that-help-you-lose-weight/

You may have seen the news about African Mango on those pop up ads or featured on the Dr. Oz Show. So what exactly is all the buzz about, and can it really help you lose weight?

This weight-loss supplement, made from extracts of the seeds of the fleshy West African fruit Irvingia gabonensis (also known as African mango), is being praised for its ability to help reduce body fat, weight, and even cholesterol and leptin levels in overweight subjects, according to a recent study published in the journal Lipids in Health and Disease.

“African mango was a staple for many tribes in Cameroon and Nigeria, and one characteristic of these tribes is their slim build, as well as low incidence of cardiovascular disease,” says Julius Oben, PhD., one of the primary researchers in the study and an associate professor of nutritional biochemistry at University of Yaoundé in Cameroon.

The Facts on African Mango for Weight Loss
According to the study, subjects who took 150mg of this African mango seed extract twice a day showed “significant improvements” in their body weight, body fat, and waist circumference, as well as a slew of numbers that indicate better heart health, including plasma total cholesterol, LDL cholesterol, blood glucose, C-reactive protein, adiponectin, and leptin levels—all without changing their diet or exercise routine. Additional studies have shown similar results, with subjects losing weight (about 8-10 pounds) without making other lifestyle changes.

The good news is that, so far, no adverse side effects have been reported. “This is an extract from a food that has been consumed for centuries in fairly large amounts (reports of daily consumption for more than 10 years in certain tribes),” Dr. Oben says. “We don’t have any reports of negatives to date. However some reports of increased libido have been brought to my attention by users of VitaLean in the UK.” A supplement that helps you shed pounds and feel sexier? Sounds good to us! But is it too good to be true?

While test subjects did find initial improvements, more research needs to be done to see if continuous supplementation would yield any additional benefits. In fact, Tanya Edwards, MD, M.Ed. (one of Dr. Oz’s correspondents) wrote on her blog that when she tried the supplement herself, she lost an initial seven pounds, but did not keep losing with continued use (and noticed the same with her patients).

Should You Try African Mango Extract?
While you may experience some initial benefit from taking the supplement, the jury is still out on whether or not the effects will last or if you will continue to see results with regular use.

If you want to test it out for yourself, be sure to look for products (like truDERMA’s Mangodrin) that actually contain the extract called “IGOB131.” Many supplements on the market don’t, even though they are labeled as African mango.


110-Year-Old Man Says These 5 Foods Are Essential For Longevity

Source: http://naturalsociety.com/110-year-old-man-says-5-foods-essential-longevity/

A man named Bernardo LaPallo is over 110 years old, although most would think he is younger. Like many living to be his age, LaPallo credits his long life with eating a lot of organic fruit and vegetables, while avoiding other foods like the plague. He especially recognizes these 5 foods, a secret passed down to him by his father which he believes is the key to his longevity.


So What Are The 5 Foods?

  • 1. Garlic – If you aren’t already a fan of garlic, you will likely load up your kitchen with the food after reading all it has to offer. From preventing cancer to detoxifying the body, to treating ailments like a toothache or cough, here are some of the health benefits of garlic.
  • 2. Honey – Honey has long been among the top superfoods used to treat countless health conditions and boost overall health. This amazing bee-product possesses antibacterial, antifungal, antiseptic, and antioxidant properties – making it one of the most beneficial foods to consume.
  • 3. Cinnamon – Particularly rich in fiber, manganese, and calcium while being used for thousands of years as a flavorful spice and medicine, cinnamon truly has made it’s mark in numerous cultures. It can be especially helpful in aiding with diabetes, preventing cancer, and halting arthritis.
  • 4. Chocolate – The real, unadulterated form of chocolate, derived from the Theobroma cacao tree, is a heaven-sent super food that can keep us healthy even as we indulge in its delectable taste. Real chocolate is packed full of plant-derived flavanols, full of antioxidants, anti-inflammatory constituents and health-boosting ingredients that do all sorts of amazing things for our bodies and minds.
  • 5. Olive oil – Olive oil is rich in beneficial fats which keep both your heart and brain healthy, preventing cognitive decline and risk of cardiovascular disease.

Of course there are other longevity secrets shared by the most elder. Lifestyle is the most important factor in determining not only how long you live, but the quality of your long life. It turns out the people from a small island off the coast of Japan, Okinawa, have figured out a secret recipe for living to be more than 100 years old. Some of their secrets:

8 Other Longevity Secrets

  • 1. Exercise both physically and mentally.
  • 2. Consume a diet low in salt, high in fruits and vegetables, and contain plenty of fiber and antioxidants.
  • 3. Don’t overeat. Practice what is called hara hachi bu, which means “8 parts out of 10, full,” and never eat so that they are stuffed, but just mostly sated.
  • 4. Consume a diet high in vitamin E, which helps keep the brain vital.
  • 6. Take a Nap. Something as simple as an afternoon siesta can reduce your risk of cardiovascular problems including heart attack, and it can help you feel more energized and well-rested in the afternoon.
  • 7. Eat fresh Vegetables. Among the obvious secrets of longevity, consuming vegetables is key, whether they be full vegetables or the more healthful microgreens. Ikaria boasts over 150 varieties of greens.
  • 8. Relax. Reducing stress is becoming more well known among the secrets of longevity and good health. Stress can greatly increase your risk of numerous diseases as well as dangerous behavior. Ask Ikarians what time it is. They probably won’t know—or care.

Fruits are the most important food

*Eating Fruit on Empty Stomach*
This will open your eyes ! Read to the end and then send it on to all on your e-list. I just did !
Dr Stephen Mak treats terminal ill cancer patients by an “un-orthodox” way and many patients recovered.
Before he used solar energy to clear the illnesses of his patients, he believes on natural healing in the body against illnesses. See his article below.
It is one of the strategies to heal cancer. As of late, my success rate in curing cancer is about 80%.
Cancer patients shouldn’t die. The cure for cancer is already found – *its in the way we eat fruits.*
It is whether you believe it or not.
I am sorry for the hundreds of cancer patients who die under the conventional treatments.
We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths.
It’s not as easy as you think. It’s important to know how and *when* to eat the fruits.
What is the correct way of eating fruits?
If you eat fruits on empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities. 
Let’s say you eat two slices of bread and then a slice of fruit.
The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so due to the bread taken before the fruit.
In the meantime the whole meal of bread & fruit rots and ferments and turns to acid. 
The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.
So please eat your fruits on an *empty stomach* *or before your meals !*
You have heard people complaining : 
Every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc.. etc..
Actually all this will not arise if you eat the fruit on _an empty stomach._
The fruit mixes with the putrefying of other food and produces gas and hence you will bloat !
Greying hair, balding, nervous outburst and dark circles under the eyes all these will *NOT* *happen if you take fruits on an empty stomach.*
There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. 
If you have mastered the correct way of eating fruits, you have the *SECRET of beauty, longevity, health, energy, happiness and normal weight.*
When you need to drink fruit juice – *drink only fresh fruit juice,* NOT from the cans, packs or bottles.
Don’t even drink juice that has been heated up. 
Don’t eat cooked fruits because you don’t get the nutrients at all. 
You only get its taste.

Cooking destroys all the vitamins.
But eating a whole fruit is better than drinking the juice.
If you should drink the fresh fruit juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. 
You can go on a 3-day fruit fast to cleanse or detoxify your body. 
Just eat fruits and drink fresh fruit juice throughout the 3 days.
And you will be surprised when your friends tell you how radiant you look !
*KIWI fruit:*

Tiny but mighty. 

This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

An apple a day keeps the doctor away? 

Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby _helping to lower the risks of colon cancer, heart attack & stroke._ 

Protective Fruit. 

Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging and free radicals. 

Sweetest medicine. 

Taking 2-4 oranges a day may _help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer._

Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which _helps boost our immune system._
They are also *a key source of lycopene the cancer fighting oxidant.*

Other nutrients found in watermelon are vitamin C & Potassium. 

Top awards for vitamin C. They are the clear winners for their high vitamin C content.
Guava is also rich in fiber, which _helps prevent constipation._
Papaya is rich in carotene; this is _good for your eyes._