Weight Loss Workout Plan: Full 4- 1. Week Exercise Program. PROGRESS & PATIENCE: PUSH, BUT DON’T SHOVEThe aim of this plan is to lose weight, get in shape and improve health. After all, weight loss, without health, matters little. In fact, almost all things without health, matter little. So the goal is not just to lose weight, but to do it healthily.
That means you need to listen to your body. While you need to give each workout your best effort, you also need to make sure that you don’t overdo it. The whole point of this plan is that it gives you time to improve. Diet Right for Your Personality Type: The Revolutionary 4-Week Weight-Loss Plan That Works for You .Every week the weight loss workouts get harder, which means you’re getting more fit and you’re burning more calories. With every workout your body becomes stronger – your heart, lungs, joints, muscles, tendons, and bones become stronger. But it is a gradual process, and you need to give your body time. Maybe you wanted to reach your goal in 4 weeks, but your body needs 6. 14 Day Paleo Diet Plan. Here is a full Two Week Paleo Meal Plan full of delicious, healthy, natural meals and recipes to help you lose weight and get fit. Mediterranean Diet Meal Plan: Week 1. With this heart-healthy plan, Good Housekeeping brings the Mediterranean to you with heaps of fruits and vegetables, fish. The UNIQUELY YOURS PLAN is a 4-week plan: 4 meals a day for women, you'll enjoy a breakfast, lunch, dinner and snack. 5 meals a day for men, you'll enjoy a breakfast. What you want and what your body will do are not necessarily the same. So push yourself, but don’t shove. This workout plan is just a guide. If you feel it is too easy, by all means skip ahead, or try a more advanced level. If you are struggling to keep up, just repeat last week’s workout another week, take an extra day off or lower the intensity at which you are exercising – the options are endless. Some weeks it may seem too easy, while other weeks you just seem stuck. Just know that while it seems nothing is happening, there are a lot of improvements going on in your body you cannot see. Not all improvements are visible. So be patient and stick with it. Going slow, is better than not going at all! This weight loss workout plan is 1. Just continue for as long as you need to reach your weight loss goal. But remember, irrespective of how long you decide to follow the exercise program, once you have achieved your goal, you should still continue to exercise regularly, in order to maintain your new body weight, to maintain a good level of fitness and to improve health. How hard should you exercise? The best way to monitor exercise intensity (how hard you’re exercising) is by wearing a heart rate monitor. If you are intermediate or advanced aim for a heart rate of about 7. Read more about heart rate and heart rate exercise zones. As your fitness levels improve you’ll be able to exercise at higher intensities and for longer. Another method of monitoring how hard you’re exercising by using the. If you are a beginner aim to exercise at around level 5 or 6 RPE, and if you are more fit RPE 7/8 . As you do your workouts, your fitness levels will continually improve. This means to keep the workouts challenging, you need to continually increase the difficulty of your workouts. The exception to this is during the first two weeks and during weeks when your cardio workouts become longer (e. You can increase difficulty by walking/ jogging faster or on a steeper incline. If you are using equipment in the gym you can increase the level, resistance or incline at which your are exercising. WORKOUT PLAN: ADVANCED.
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WebMD experts and contributors provide answers to your health questions. Calorie Diet. This is a very low calorie diet. However, it is quite well balanced with plenty of lean protein. It is based around 3 meals per day plus 2 snacks. You can use the food list to make substitutions to the diet. Day 1. Breakfast: One hard boiled egg- -cal 8. One half grapefruit- -cal 5. One piece whole wheat toast- -cal 6. Snack: Chicken breast roasted, skinless (3. Pita bread (small- 2. One small apple- -cal 5. Lunch: Hamburger, lean 5% fat (3 ounce- 0 8. Lettuce salad, radish, onion- -cal 1. Reduced fat Italian dressing- -cal 2. Snack: Turkey breast roasted, skinless (4. One piece whole wheat toast (2. Almonds (1/2 ounce- 1. Dinner: Grilled salmon- -cal 2. Asparagus- -cal 2. One boiled medium potato (1. Day 2. Breakfast: Pork loin, lean, broiled (8. Tomato (medium- 1. One piece whole wheat toast. 1200 Calories, 50g Net Carbs Per Day Meal Plan. Created by a Registered Dietician, this low-carb meal plan aims to provide 1200 calories and under 50g net carbs per day.A 1,000-calorie diet is lower than the minimum recommended amount of. Instructions for the 1800 Calorie Diabetic Diet Table A Calories 1800 = Carbohydrates 191 grams Fat 67 grams Protein 103 grams Purpose: This 1800-calorie Diabetic. Mediterranean 5 day diet is very yummy and fun to follow. The 1000 calorie menu that this diet provides calls for extra virgin olive oil, fresh herbs, lots of fresh. A 1500 calorie diabetic diet plan is the most popular weight loss solution for men and many women. Get great easy to follow meal plans to help you stick with your diet. Calorie Diabetic Diet Plan. Finding a good 1. This difficulty exists despite the 1. America. The problem seems to stem from the lack of understanding surrounding the diet. Most people looking to lose weight hear about various fad diets that have much better marketing. By comparison, the 1. Nonetheless, the popularity of the diet amongst health professionals is because 1. LEAST amount of calories most men should consume to achieve health weight loss. For most women, the smallest number of calories they should consume is 1. How do the experts come to this magic 1. It becomes very difficult to put together a nutritious diet for a man that is less than 1. Furthermore, the fundamental principle of weight loss is that you must consume less calories than you burn. To burn 1 pound of fat, it takes 3. If the standard recommended daily allowance of calories is 2. The bottom line is that you should work with a nutritionist to get it right. SAMPLE PLANIt is very difficult to find a sample 1. The following diet plan was published by the National Institute of Health. It is actually 1. Breakfast. Energy (Kcal)Fat (GM) %Fat. Exchange for: Whole- wheat bread, 1 med. Consume at least 3. A 3. 6 WEEK 1. 50. CALORIE. You need something more. If you don’t want to go it alone, check out the 3. Nutri. DIET Pro. This company is an expert in developing meal plans, not only for consumers, but seasoned Registered Dieticians as well. In fact, Nutridiet has been helping professional dieticians formulate meal plans for over 2. Their 1. 50. 0 calorie diet meal plans program has the following advantages. Plotter Paper CAD and Graphic Design. Plotter Paper for Wide Format Inkjet. 20lb Inkjet CAD Bond 36 x 150 Foot Roll - 4 Roll Carton - FREE SHIPPING. River Club Suwanee Homes For Sale in Gwinnett County 3. The River Club, a premier guard- gated community in Suwanee, Ga., balances the Chattahoochee River's natural splendor with the convenience of life in Gwinnett County. The River Club was designed to be a highly amenitized residential property. It features a Greg Norman designed gold course, the Lodge clubhouse for fist- class dining and a Family Sports Center. 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Low- carbohydrate diet - Wikipedia. Low- carbohydrate diets or low- carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes. Foods high in easily digestible carbohydrates (e. The amount of carbohydrate allowed varies with different low- carbohydrate diets. Such diets are sometimes 'ketogenic' (i. The induction phase of the Atkins diet. According to one survey of these societies, a relatively low carbohydrate (2. A very low- carbohydrate, ketogenic diet was the standard treatment for diabetes throughout the 1. Steiner at the 1. Connecticut State Medical Society as The Starvation Treatment of Diabetes Mellitus. Then eggs and meat were added, building up to 1g of protein/kg of body weight per day, then fat was added to the point where the person stopped losing weight or a maximum of 4. The process was halted if sugar appeared in the person's urine. Mackarness also challenged the . It is regarded as one of the first low- carbohydrate diets to become popular in the United States. Atkins Diet Revolution, which advocated the low- carbohydrate diet he had successfully used in treating patients in the 1. JAMA). Later that decade, Walter Voegtlin and Herman Tarnower published books advocating the Paleolithic diet and Scarsdale diet, respectively, each meeting with moderate success. This concept classifies foods according to the rapidity of their effect on blood sugar levels . Atkins New Diet Revolution, and other doctors began to publish books based on the same principles. This has been said to be the beginning of what the mass media call the . By some accounts, up to 1. This means sharply reducing consumption of desserts, breads, pastas, potatoes, rice, and other sweet or starchy foods. Some recommend levels less than 2. Institute of Medicine recommends a minimum intake of 1. In practice, though, . Low- GI/low- GL diets are based on the measured change in blood glucose levels in various carbohydrates . The differences are due to poorly understood digestive differences between foods. However, as foods influence digestion in complex ways (e. Although such diet recommendations mostly involve lowering nutritive carbohydrates, some low- carbohydrate foods are discouraged, as well (e. Like glycemic- index diets, predicting the insulin secretion from any particular meal is difficult, due to assorted digestive interactions and so differing effects on insulin release. While mild acidosis may be a side effect when beginning a ketogenic diet. It should not be conflated with diabetic ketoacidosis, which can be life- threatening. A diet very low in starches and sugars induces several adaptive responses. Low blood glucose causes the pancreas to produce glucagon. When liver glycogen stores are exhausted, the body starts using fatty acids instead of glucose. The brain cannot use fatty acids for energy, and instead uses ketones produced from fatty acids by the liver. By using fatty acids and ketones as energy sources, supplemented by conversion of proteins to glucose (gluconeogenesis), the body can maintain normal levels of blood glucose without dietary carbohydrates. Most advocates of low- carbohydrate diets, such as the Atkins diet, argue that the human body is adapted to function primarily in ketosis. You are invited to take the Skinny Plate Challenge for the next 30 days and become a member of the Skinny Plate Club. If you are ready to slim down, get healthier and. Diet Bites Top Tips for Permanent Weight Loss Results - Unique and safe dieting tips that work to help you lose the weight and keep it off permanently. Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes. Yesterday May 5, 2015 marked day 30 of my Zero Carb diet experiment. And wow, what a month it has been! If you missed my experiment until now, here are all of the. They argue that the purported dangers of ketosis are unsubstantiated (some of the arguments against ketosis result from confusion between ketosis and ketoacidosis, which is a mostly diabetic condition unrelated to dieting or low- carbohydrate intake). Most low- carb diet plans discourage consumption of trans fat. On a high- carbohydrate diet, glucose is used by cells in the body for the energy needed for their basic functions, and about two- thirds of body cells require insulin to use glucose. Excessive amounts of blood glucose are thought to be a primary cause of the complications of diabetes, when glucose reacts with body proteins (resulting in glycosolated proteins) and change their behavior. Perhaps for this reason, the amount of glucose tightly maintained in the blood is quite low. Unless a meal is very low in starches and sugars, blood glucose will rise for a period of an hour or two after a meal. When this occurs, beta cells in the pancreas release insulin to cause uptake of glucose into cells. In liver and muscle cells, more glucose is taken in than is needed and stored as glycogen (once called 'animal starch'). In diabetics, glucose levels vary in time with meals and vary a little more as a result of high- carbohydrate meals. In nondiabetics, blood- sugar levels are restored to normal levels within an hour or two, regardless of the content of a meal. However, the ability of the body to store glycogen is finite. Once liver and muscular stores are filled to the maximum, adipose tissue (subcutaneous and visceral fat stores) becomes the site of sugar storage in the form of fat. However, a very- low- carbohydrate diet (less than 2. The opposite is also true; for instance, clinical experience suggests very- low- carbohydrate diets for patients with metabolic syndrome. Researchers and other experts have published articles and studies that run the gamut from promoting the safety and efficacy of these diets. However, studies emerged which evaluate these diets over much longer periods, controlled studies as long as two years and survey studies as long as two decades. The review included both extreme low carbohydrate diets high in both protein and fat, as well as less extreme low carbohydrate diets that are high in protein but with recommended intakes of fat. The authors found that when the amount of energy (kilojoules/calories) consumed by people following the low carbohydrate and balanced diets (4. For blood pressure, cholesterol levels and diabetes markers there was also no difference detected between the low carbohydrate and the balanced diets. The follow- up of these trials was no longer than two years, which is too short to provide an adequate picture of the long term risk of following a low carbohydrate diet. However, the agency also concluded, over a longer span (1. The authors of this review also found a higher rate of attrition in groups with low- fat diets, and concluded, . Some of these organizations receive funding from the food industry. The paper expresses reservations about the Atkins plan, but acknowledges it as a legitimate weight- loss approach. Nevertheless, this is perhaps the first statement of support, albeit for the short term, by a medical organization. Excess calories from carbohydrates are not any more fattening than calories from other sources. Despite the claims of low- carb diets, a high- carbohydrate diet does not promote fat storage by enhancing insulin resistance. Robert Eckel, past president, noted that a low- carbohydrate diet could potentially meet AHA guidelines if it conformed to the AHA guidelines for low fat content. Moreover, other statements suggest their position might be re- evaluated in the event of more evidence from longer- term studies. National Health Service (UK)The consumer advice statements of the NHS regarding low- carbohydrate diets state that . Department of Health and Human Services. The HHS issues consumer guidelines for maintaining heart health which state regarding low- carbohydrate diets that . An argument for the use of the diet can potentially be supported by . What we do know from the evidence is that eating a wide variety of nutritious foods, in the right amounts, is crucial to optimal health. Low- density lipoprotein cholesterol (LDL) and creatinine did not change significantly. The study found the LCD was shown to have favorable effects on body weight and major cardiovascular risk factors (but concluded the effects on long- term health are unknown). The study did not compare health benefits of LCD to low- fat diets. The researchers concluded that low- carbohydrate, Mediterranean, low- glycemic index, and high- protein diets are effective in improving markers of risk for cardiovascular disease and diabetes. Thus, in absolute terms, even sweet fruits and berries do not represent a significant source of carbohydrates in their natural form, and also typically contain a good deal of fiber which attenuates the absorption of sugar in the gut. Some vegetables, such as potatoes and carrots, have high concentrations of starch, as do corn and rice. Most low- carbohydrate diet plans accommodate vegetables such as broccoli, spinach, cauliflower, and peppers. Nevertheless, debate remains as to whether restricting even just high- carbohydrate fruits, vegetables, and grains is truly healthy. Low- carbohydrate vegetarianism is also practiced. Raw fruits and vegetables are packed with an array of other protective chemicals, such as vitamins, flavonoids, and sugar alcohols. Some of those molecules help safeguard against the over- absorption of sugars in the human digestive system. The primary reason for this recommendation is that if the switch from a high- carbohydrate to a low- carbohydrate, ketogenic diet is rapid, the body can temporarily go through a period of adjustment during which it may require extra vitamins and minerals. This is because the body releases excess fluids stored during high- carbohydrate eating. In other words, the body goes through a temporary . This does not, in and of itself, indicate that either type of diet is nutritionally deficient. While many foods rich in carbohydrates are also rich in vitamins and minerals, many low- carbohydrate foods are similarly rich in vitamins and minerals. This argument, by itself, is incomplete. Although many dietary carbohydrates do break down into glucose, most of that glucose does not remain in the bloodstream for long. Its presence stimulates the beta cells in the pancreas to release insulin, which has the effect of causing about two- thirds of body cells to take in glucose, and causing fat cells to take in fatty acids and store them. Get Slim Without Diets in Pictures. IMAGES PROVIDED BY: 1). Mindless Eating: Why We Eat More Than We Think, Bantam Books, 2. Center for Science in the Public Interest: . Journal of the American Dietetic Association, August 2. Even though one of the primary benefits of bone broth is to boost your immune system, you shouldn Below is our library of post-bariatric surgery dieting articles. Please read this page first before going on to the next articles. The Five Post-Op Diet Phases. Getting more fiber in your diet also helps you fight hunger pains when dieting. Fiber increases meal satiety and keeps you feeling full. Get surprising weight loss tips to help you slim down without starving or following a complicated diet. Lose weight without dieting. Consumer Reports: . The Journal of Clinical Endocrinology & Metabolism, published online Oct. Michael Breus, Founder of Soundsleep Solutions; author, Good Night: The Sleep Doctor's 4- Week Program to Better Sleep and Better Health. Sivak, M. Obesity Review, August 2. Neal Barnard, MD, president, Physicians Committee for Responsible Medicine; adjunct associate professor of medicine, George Washington University School of Medicine. Judith M. Lukaszuk, Ph. D, RD, assistant professor, School of Family, Consumer, and Nutrition Sciences, Northern Illinois University. Elaine Magee,MPH, RD, author Food Synergy, 2. Major, G. C. American Journal of Clinical Nutrition, January 2. Lukaszuk, J. M. Journal of the American Dietetic Association, October 2. Ello- Martin, J. A. American Journal of Clinical Nutrition, June 2. Ledikwe, J. H. American Journal of Clinical Nutrition, May 2. Katcher, H. I. American Journal of Clinical Nutrition, January 2. Public Health . Dietary Guidelines. American Heart Association. UCLA Student Nutrition Awareness Campaign: . The American Journal of Clinical Nutrition, June 2. Centers for Disease Control and Prevention. A Broth That Can Do More Than Cure A Cold. Share the post . It is by no means a protein, but it helps the body utilize ingested protein more efficiently. Dear Mark: Women and Intermittent Fasting. Many differences exist between the two sexes. We dress differently from each other. We like different things. Different genres of movies cause men and women to cry (differently). And although society, media, and culture drive and/or inform many of our differences, some are inherent and physiologically- driven. For example, men and women have different biological equipment – both external and invisible to the naked eye – that change how we interact with and respond to our environments, our exercise, our sleep, and our eating habits. Nowhere are these gender differences more evident than in the realm of health and nutrition, and yet it seems that I’ve overlooked a big one: different sex responses to intermittent fasting. Many differences exist between the two sexes. We dress differently from each other. We like different things. Sleep hygiene is important. Most patients improve if they maintain a. 1,25-dihydroxycholecalciferol,calcitriol,rocaltrol,calcijex,25-hydroxycholecalciferol,calcifediol,ergocalciferol,vitamin d2,calderol,calciferol,drisdol,ostoforte. The connection between the body. Restricting what you eat to a certain time every. Choose a Low-Carb Diet. If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there. Let’s take a look at a couple recent reader emails: Hi Mark,I’m a woman (2. Then I read this post, which mentioned your series and questioned the suitability of intermittent fasting for women. Do we respond differently than men? What do you think of that post? Thanks! Claire. Dear Mark,Paleo for Women blog says that fasting may not be for women: that it’s more suited for male physiology. On Becoming Superhuman: Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. 3 months ago, I stumbled across a fascinating article on something crazy. I have previously hinted that intermittent fasting sidesteps the issues associated with stubborn body fat. Indeed I rarely find any need for advanced strategies to. I have been fasting for three years and never experienced any missed periods/sleeplessness, etc. Moreover I got a handle on my mindless eating. Can you give your word on IF for women? Varsha Tiwary. Thanks for writing in with your questions. First of all, I really, really liked Stefani’s post. I should say “posts,” actually, since Stefani Ruper (who wrote the post linked in the reader question) also just did a guest post on Free the Animal, in which she discussed the treatment of women’s issues in the community at large. While I don’t agree with everything she said, both were quite well done. Even though her articles – for lack of a better phrase – “called me out” (in a completely non- confrontational way). Heck, I was happy to read them because of it. After all, I’ve always encourage people to be critical about what they think they know about nutrition and fitness, and to be skeptical about what they read on the Internet – my articles included. Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin. Diabetes Prevention Program Research Group*. Having trouble identifying your pills? Enter the shape, color, or imprint of your prescription or OTC drug. Our pill identification tool will display. The beauty of MDA is that it isn’t one- sided. I get constant feedback from readers that send me down new paths of inquiry, and it’s through this kind of crowd- sourced effort that the Primal Blueprint message grows and becomes stronger than it already is. I also appreciated Stefani’s articles because they do highlight a blindspot – not just in my own series of posts, but in nutritional science as a whole. In the push to eliminate the confounder known as inherent endocrine gender differences, they’ve forgotten that real life is a series of confounding variables all pushing, pulling, poking, and prodding at the results we get. They’ve forgotten that while their results may represent fodder for publishing and accolade accumulation and hypothesis confirmation (or rejection), real live humans in normal living situations are not placebo- controlled. That women are not the same as men and respond differently to stimuli and stressors isn’t a “confounder”; it’s a fact deserving of further study! Because what are we ultimately trying to do here – put together nice, neat, peer- review- ready trials, or help real people living real lives? Since I’m trying to do the latter, I happily accept constructive criticism. So should we all. So, what did Stefani’s research find? Fasting has different endocrine effects on male and female rats. In male rats: No matter the duration or degree of nutritional stress, male rat brain chemistry responds with similar changes. Nocturnal activity and cognition stay fairly stable, regardless of the intensity of the fast. If you push the fast long enough, males will get a little wonky and frantic, but overall they maintain pretty well. It’s like they’re equipped with the ability to handle nutritional stressors. In female rats: Any degree of nutritional stress (fasting or mere caloric restriction) causes increased wakefulness (during the day, when they normally sleep), better cognition (for finding food), hyper alertness, and more energy. In short, female rats become better at finding and acquiring food when they fast, as if their bodies aren’t as well- equipped to deal with the stress of going without food. They also become less fertile, while the males actually become hornier and more fertile (probably to account for the females’ plummeting fertility). Ovary size drops (bad for fertility), adrenal gland size increases (which in rats indicates exposure to chronic stress), and menstrual cycles begin to dysregulate in proportion to the degree of caloric restriction. In humans, the male- female fasting literature is quite scant, but Stefani also found considerable differences beween the sexes, when data was available: One study, which I’ve cited before as evidence of a benefit to fasting, found that while IF improved insulin sensitivity in male subjects, female subjects saw no such improvement. In fact, the glucose tolerance of fasting women actually worsened. Ouch. Another study examined the effect of alternate day fasting on blood lipids. Women’s HDL improved and their triglycerides remained stable; men’s HDL remained stable and their triglycerides decreased. Favorable, albeit sex- specific results. Later, both obese men and women dropped body fat, body weight, blood pressure, total cholesterol, LDL cholesterol, and triglyercides on a fasting regimen. These people were obese, however, and perimenopausal women were excluded from the study, so the results may not apply to leaner people or women of reproductive age. I figured I’d look through my other recent fasting posts for data on female (preferably pre- menopausal) responses to fasting. Here’s what I found: In the only heretofore extant human. Takeaway: male and female (mostly middle aged, though that’s the population that generally gets cancer and undergoes chemotherapy) chemotherapy patients appear to benefit equally from IF. Although both men and women displayed greater increases in. Women had better muscle adaptations when fed. Takeaway: fasted endurance training, then, may work better for women than fasted weight training. As it stands right now, I’d be inclined to agree that pre- menopausal (and perhaps peri- menopausal) women are more likely to have poor – or at least different – experiences with intermittent fasting, at least as a weight loss tool. When that happens, you grow despite yourself. If not for Stefani’s posts, I may never have taken a closer look at the inherent differences in men’s and women’s metabolic responses to fasting. I certainly receive enough feedback from female readers for whom fasting has been helpful, so it’s good to see another side. To sum things up – if such a thing can even be done – and answer the questions in the intro, men and women have inherent metabolic and hormonal differences, and it’s evident that these differences in part determine how we respond to a stressor like intermittent fasting. I’ve never prescribed intermittent fasting as a requisite piece of the Primal lifestyle, but rather as an adornment, a choice, a potentially therapeutic strategy that each individual must test for him or herself. For myself, I generally fast when it makes sense – if I’m traveling and good food isn’t available, if I’m just not hungry, stuff like that. I periodically do 1. But even I don’t hold rigidly to that. It’s not for everyone. And that hasn’t changed. So who should and shouldn’t consider fasting? Have my recommendations changed? If you haven’t satisfied the usual IF “pre- reqs,” like being fat- adapted, getting good and sufficient sleep, minimizing or mitigating stress, and exercising well (not too much and not too little), you should not fast. The pre- reqs are absolutely crucial and non- negotiable, in my opinion, especially the fat- adaptation. In fact, I suspect that if an IF study was performed on sugar- burning women versus fat- adapted women, you’d see that the fat- burning beasts would perform better and suffer fewer (if any) maladaptations. I would also caution against the already lean, already calorie- restricted woman jumping headfirst into IF. I mean, fasting is ultimately sending a message of scarcity to your body. That’s a powerful message that can get a powerful response from our bodies. If you’re already lean (which, depending on the degree of leanness, arguably sends a message of scarcity) and restricting calories (which definitely sends a message of scarcity), the response to fasting can be a little too powerful. I’d also say that daily fasts, a la 1. Same goes for ultra- long fasts, like a 3. Most of all, though, I’d simply suggest that women interested in fasting be cautious, be self- aware, and only do so if it comes naturally. It shouldn’t be a struggle (for anyone, really). It shouldn’t stop your cycle or make it harder for you to get pregnant. It should improve your life, not make it worse. If you find that fasting has those negative effects, stop doing it. It should happen WHEN (When Hunger Ensues Naturally), if it happens at all. I’m not going to say that women should or shouldn’t fast. I’ll just echo Stefani’s advice “to. Nowadays, we’re actually getting closer to 1. If you’re a woman who has tried fasting, or know someone who fits the description, let us all know about your experiences. I’m intensely curious to hear from as many of you as I can. Thanks for reading. Subscribe to the Newsletter. If you'd like to add. BLACK COHOSH: Uses, Side Effects, Interactions and Warnings. References: Borrelli, F. Black cohosh (Cimicifuga racemosa): a systematic review of adverse events. Cimicifuga racemosa: a systematic review of its clinical efficacy. Eur J Clin Pharmacol 2. Borrelli, F., Izzo, A. Pharmacological effects of Cimicifuga racemosa. Management of postmenopausal symptoms in breast cancer survivors. Buettner, C., Mukamal, K. J., Gardiner, P., Davis, R. Herbal supplement use and blood lead levels of United States adults. Black cohosh (Cimicifuga racemosa L.) protects against menadione- induced DNA damage through scavenging of reactive oxygen species: bioassay- directed isolation and characterization of active principles. J Agric. Food Chem 1. Nonhormonal therapies for hot flashes in menopause. Am Fam. Physician 2- 1- 2. Centre for Reviews and Dissemination. Complementary and alternative therapies for the management of menopause- related symptoms: a systematic evidence review (; Structured abstract). Non- hormonal therapy of post- menopausal vasomotor symptoms: a structured evidence- based review. Arch Gynecol. Obstet 2. H., and Farnsworth, N. Synthesis of cimiracemate B, a phenylpropanoid found in Cimicifuga racemosa. Nat Prod Res 2. 00. C., Nikolic, D., Fabricant, D. Z., Ramirez, B., van Breemen, R. Chlorination diversifies Cimicifuga racemosa triterpene glycosides. J Nat Prod 2. 00. Cimicifuga racemosa - Monograph. Altern. Med Rev 2. Cybulska, P., Thakur, S. Extracts of Canadian first nations medicinal plants, used as natural products, inhibit neisseria gonorrhoeae isolates with different antibiotic resistance profiles. Sex Transm. Dis 2. Menopause symptoms: success without hormones. Arztl Praxis 1. 98. R., Lijovic, M., Fradkin, P., Bradbury, J., La, China M., Schwarz, M., and Bell, R. Use of complementary and alternative therapy by women in the first 2 years after diagnosis and treatment of invasive breast cancer. J., Ho, A., Kotlarczyk, M. Black cohosh increases metastatic mammary cancer in transgenic mice expressing c- erb. B2. Cancer Res 1. Herbal efficacy: the case of black cohosh. Holist. Nurs Pract 2. S., Shimizu, M., Ma, H., Wu, H. A., Goldsberry, S., Sicular, S., Panjikaran, M., Genovese, G., and Cruz, E. Actein inhibits the Na+- K+- ATPase and enhances the growth inhibitory effect of digitoxin on human breast cancer cells. Biochem. Biophys. Res Commun. 1. 0- 3. S., Shimizu, M., Nuntanakorn, P., Seter, C., Cheng, R., Jiang, B., Kronenberg, F., Kennelly, E. Actein and a fraction of black cohosh potentiate antiproliferative effects of chemotherapy agents on human breast cancer cells. Planta Med 2. 00. S., Soffritti, M., Esposti, D. D., Park, T., Cruz, E., Su, T., Wu, H. A., Wang, X., Zhang, Y. J., Ham, J., Goldberg, I. J., Kronenberg, F., and Vladimirova, A. Actein activates stress- and statin- associated responses and is bioavailable in Sprague- Dawley rats. Fundam. Clin Pharmacol. A., Friedman, R., Wang, X., Jiang, B., Hagan, T., Kennelly, E. J., Kronenberg, F., and Weinstein, I. Gene expression analysis of the mechanisms whereby black cohosh inhibits human breast cancer cell growth. Anticancer Res 2. A., Friedman, R., Wang, X., Ramirez, A., Kronenberg, F., and Weinstein, I. The growth inhibitory effect of actein on human breast cancer cells is associated with activation of stress response pathways. Int J Cancer 1. 1- 1- 2. Phyto- anti- inflammatories. A systematic review of randomized, placebo- controlled, double- blind trials. Rheum. Dis Clin North Am 2. Herb- drug interactions: review and assessment of report reliability. Br J Clin Pharmacol 2. Garita- Hernandez, M., Calzado, M. J., Macho, A., Munoz, E., Meier, B., Brattstrom, A., Fiebich, B. The growth inhibitory activity of the Cimicifuga racemosa extract Ze 4. Planta Med 2. 00. Contemporary alternatives to plant estrogens for menopause. Maturitas 1. 1- 1- 2. Suppl 1: S3- 1. 3. Genazzani E and Sorrentino L. Vascular action of acteina: active constituent of Actaea racemosa L. Nature 1. 96. 2; 1. Herbal therapy use by perimenopausal women. J Obstet. Gynecol. Neonatal Nurs. Godecke, T., Nikolic, D., Lankin, D. L., Dietz, B., Bolton, J. Phytochemistry of cimicifugic acids and associated bases in Cimicifuga racemosa root extracts. A., Hamilton, B., Hannigan, R., and Gurley, B. Metal content of ephedra- containing dietary supplements and select botanicals. Am J Health Syst. Pharm 4- 1- 2. 00. K., Carrier, J., Breen, P., Yates, C. A., Tong, Y., and Cheboyina, S. Effect of milk thistle (Silybum marianum) and black cohosh (Cimicifuga racemosa) supplementation on digoxin pharmacokinetics in humans. Effective and clinically meaningful non- hormonal hot flash therapies. Maturitas 2. 01. 2; 7. Haimov- Kochman, R., Brzezinski, A., and Hochner- Celnikier, D. Herbal remedies for menopausal symptoms: are we cautious enough? Eur. J Contracept. Reprod. Health Care 2. New approaches in analyzing the pharmacological properties of herbal extracts. Proc. West Pharmacol. Soc 2. 00. 7; 5. 0: 1. Hanna K, Day A O'Neill S Patterson C Lyons- Wall P. Does scientific evidence support the use of non- prescription supplements for treatment of acute menopausal symptoms such as hot flushes? He, K., Zheng, B., Kim, C. H., Rogers, L., and Zheng, Q. Direct analysis and identification of triterpene glycosides by LC/MS in black cohosh, Cimicifuga racemosa, and in several commercially available black cohosh products. Planta Med 2. 00. P., Madhubhani, P., Chandrasena, R., Esala, P., Chen, S. N., Main, M., Lankin, D. Hops (Humulus lupulus) inhibits oxidative estrogen metabolism and estrogen- induced malignant transformation in human mammary epithelial cells (MCF- 1. A). Cancer Prev. Res (Phila) 2. Hemmi H, Kitame F, Ishida N, and et al. Inhibition of thymidine transport into phytohemagglutinin- stimulated lymphocytes by triterpenoids from Hemmi, H., Kusano, G., and Ishida, N. Selective inhibition of nucleoside transport into mouse lymphoma L- 5. Y cells by cimicfugoside. L., Edlund, M., Svane, G., Azavedo, E., Skoog, L., and von, Schoultz B. An isopropanolic extract of black cohosh does not increase mammographic breast density or breast cell proliferation in postmenopausal women. Hostanska, K., Nisslein, T., Freudenstein, J., Reichling, J., and Saller, R. Apoptosis of human prostate androgen- dependent and - independent carcinoma cells induced by an isopropanolic extract of black cohosh involves degradation of cytokeratin (CK) 1. Anticancer Res 2. A): 1. 39- 1. 47. Hostanska, K., Nisslein, T., Freudenstein, J., Reichling, J., and Saller, R. Evaluation of cell death caused by triterpene glycosides and phenolic substances from Cimicifuga racemosa extract in human MCF- 7 breast cancer cells. Biol Pharm Bull 2. Hostanska, K., Nisslein, T., Freudenstein, J., Reichling, J., and Saller, R. Inhibitory effect of an isopropanolic extract of black cohosh on the invasiveness of MDA- m. B 2. 31 human breast cancer cells. In Vivo 2. 00. 7; 2. Huang, Y., Jiang, B., Nuntanakorn, P., Kennelly, E. J., Shord, S., Lawal, T. Fukinolic acid derivatives and triterpene glycosides from black cohosh inhibit CYP isozymes, but are not cytotoxic to Hep- G2 cells in vitro. Curr Drug Saf 2. 01. Cimicifuga racemosa: pharmacology, clinical trials and clinical use. Eur J Herbal Med 1. A systematic review of herbal medicinal products for the treatment of menopausal symptoms. The effect on serum levels of pituitary hormones in ovariectomized rats. Planta Med 1. 98. Jarry, H., Harnischfeger, G., and Duker, E. In vitro binding of constituents to estrogen receptors. Planta Med 1. 98. Jarry, H., Metten, M., Spengler, B., Christoffel, V., and Wuttke, W. In vitro effects of the Cimicifuga racemosa extract BNO 1. Maturitas 3- 1. 4- 2. Suppl 1: S3. 1- S3. Strategies for managing hot flashes. Jiang, B., Yang, H., Nuntanakorn, P., Balick, M. J., Kronenberg, F., and Kennelly, E. The value of plant collections in ethnopharmacology: a case study of an 8. Actaea racemosa L.) sample. In vitro formation of quinoid metabolites of the dietary supplement Cimicifuga racemosa (black cohosh). D., Garcia- Sanchez, Y., Romeu, Sarri A., and Perez- lopez, F. Cimicifuga racemosa treatment and health related quality of life in post- menopausal Spanish women. M., Leszczynska- Gorzelak, B., and Oleszczuk, J. J., Ansbacher, R., and Hammoud, M. Use of alternative and complementary medicine in menopause. Int. J Gynaecol. Obstet. Evaluating the evidence for over- the- counter alternatives for relief of hot flashes in menopausal women. J. Am. Pharm. Assoc.(2. Inhibition of mast cell- dependent allergy reaction by extract of black cohosh (Cimicifuga racemosa). Immunopharmacol Immunotoxicol. Koeda, M., Aoki, Y., Sakurai, N., and Nagai, M. Studies on the Chinese crude drug . Three novel cyclolanostanol xylosides, cimicifugosides H- 1, H- 2 and H- 5, from cimicifuga rhizome. Chem Pharm. Bull.(Tokyo) 1. Six month oral toxicity study with remifemin- granulate in rats followed by an 8- week recovery period. International Bioresearch, Hannover, Germany 1. Complementary and alternative medicine use for vasomotor symptoms among women who have discontinued hormone therapy. J Obstet. Gynecol. Neonatal Nurs. Li, W., Sun, Y., Liang, W., Fitzloff, J. F., and van Breemen, R. Identification of caffeic acid derivatives in Actea racemosa (Cimicifuga racemosa, black cohosh) by liquid chromatography/tandem mass spectrometry. Rapid Commun. Mass Spectrom. Therapy of climacteric complaints with Cimicifuga racemosa: herbal medicine with clinically proven evidence . Menopause 1. 99. 8; 5(4): 2. Human- pharmacological investigations during treatment of climacteric complaints with Cimicifuga racemosa (Remifemin): No estrogen- like effects. Liu, Z., Yang, Z., Zhu, M., and Huo, J. Long, L., Soeken, K., and Ernst, E. Herbal medicines for the treatment of osteoarthritis: a systematic review. Rheumatology.(Oxford) 2. H., Kelaghan, J., and Christensen, B. Mayo Clinic and North Central Cancer Treatment Group hot flash studies: a 2. Pt 1): 6. 55- 6. 60. Menopause: a review of botanical dietary supplements. Am J Med 1. 2- 1. Suppl 1. 2B: 9. 8- 1. Random finding (plus pi) - The best part of parenting (so far)? Helping your kids overcome things you struggled with. It’s at least in the top 5. Last Saturday my daughter came home from dance class—something she normally loves—and seemed upset. A bit of prodding led to the cause: a girl in her dance class told her she was “as fat as a hippopotamus.” My first reaction (note to self: probably not the right one) was to laugh out loud, given that my daughter is probably in the 1. I’m worried she’s too skinny! Of course I realized quickly the “facts” were irrelevant in this case. Her body habitus was moot. But her feelings were hurt, and as we all know this wouldn’t be last time someone said something to her—true or untrue—that would hurt her feelings. She was shocked, “Like what, daddy?” I gave example after example. She was amazed—and relieved, I suspect—to know that she wasn’t alone and that I was able to shrug it off after temporarily being upset by it. I even told her about folks posting videos on You. Tube specifically attacking me. So, when our little talk was over she asked if she could see one of the videos I alluded to. I was a bit hesitant, if only for some of the language used when folks rant against my existence (if she’s going to learn choice 4- letter words in earnest, it should be from me after all), but I figured it was a good idea. She could actually see for herself that people say mean things about her dad and he’s still, more or less, ok. Which brings me to the point of this quasi- post. Even if you watched the earlier version of the talk, if you find this question interesting—what is the case for restricting saturated fat (SFA) intake—it’s worth watching this version. I find this particular topic especially interesting because I think it highlights the challenge we all have, myself included, in setting aside bias when confronted with new information. What do I mean by that (i. Certainly in this presentation I try to make the case that the continually falling recommendations for SFA—from 1. In fact, such recommendations likely do harm, courtesy of the “substitution effect,” i. PUFA)—that likely cause greater metabolic derangement. However, some readers may interpret the data I present to mean it’s perfectly safe to consume, say, 2. SFA. I realize I may have to turn in my keto- club card, but I am convinced that a subset of the population—I don’t know how large or small, because my “N” is too small—are not better served by mainlining SFA, even in the complete absence of carbohydrates (i. This leads me to believe some people are not genetically equipped to thrive in prolonged nutritional ketosis. In one particularly interesting case, a patient in self- prescribed nutritional ketosis presented to me with an LDL- P of more than 3. L (i. e., more particles than could be measured by the NMR machine so the report simply said “> 3,5. L”) despite feeling, performing, and looking great. Based on his through- the- roof desmosterol and cholanstanol levels, and a curb- side consult from the Godfather I mean Dr. Tom Dayspring, I decided to try an experiment. You see, the logical thing to do in this setting would have been to start two drugs immediately (a potent statin to address the hypersynthesis and ezetimibe to address the hyperabsorption) or tell him to abandon ketosis altogether. But this patient was adamant about staying in ketosis given the other benefits, though obviously worried about the long- term coronary implications. So, we agreed that for a 3 month trial period he would reduce SFA to an average of 2. Parenthetically, we also reduced his omega- 3 PUFA given very high RBC EPA and DHA levels. So, on balance, he consumed about the same number of calories and even total quantity of fat, but his distribution of fat intake changed and he heavily swapped out SFA for MUFA. The result? His LDL- P fell from > 3,5. L to about 1,3. 00 nmol/L (about 5. CRP fell from 2. 9 mg/L to < 0. L (and for the lipoprotein cognoscenti, both desmosterol and cholanstanol fell). Pretty cool, huh? So, my point is this: while I believe the population- based guidelines for SFA are not supported by a standard of science I consider acceptable, it does not imply I believe SFA is uniformly safe at all levels for all individuals. Some of you may be wondering about me. It turns out I’m in the group (recall: I have no idea how large or small this group is) that seems to do well—at least by the tools we have available to assess risk—with large amounts of SFA in my diet, if and when I elect to. Even when I was in ketosis, eating 4,0. SFA alone) my biomarkers—cardiovascular, insulin resistance, inflammation—were excellent. Better than they ever were or even are today. Though, my point still stands: there are some people who do not appear able to safely consume massive amounts of SFA. One last point I’ll make on this highly charged topic. I realize there is a contingent within the LCHF community who argue that traditional biomarkers of coronary risk—such as LDL- C or its superior cousin LDL- P—“don’t matter” if one is on a low carb or ketogenic diet. I guess time will tell. But I am not convinced, at least not yet. So if you’re following such a diet, and your LDL- P goes through the roof, I’d urge you to consider a variation of the diet.(Note: If you post your NMR results, please understand I will not comment on them.)This presentation has nothing to do with nutrition but is, nevertheless, a topic I’m pretty obsessed with: how do we achieve cost containment on healthcare in the United States? Most problems that have been heavily politicized suffer a common problem: they fail to distinguish between what is desirable in a resource unconstrained world (e. Hope you enjoy the departure from the usual topics. Pi Day. The math geeks in the audience will appreciate that yesterday, March 1. Normally, March 1. Yesterday, however, being the pi day in 2. If you’re a watch geek, in addition to being a math geek–yes, I realize this is not a huge club–the beauty of a perpetual calendar (a type of watch that shows time, month, date, and year inclusive of leap years), made it a really fun day! Because at 9: 2. 6 and 5. After capturing this wonderful moment in time, I sent the picture, below, to my watch mentor (also a math geek; yes I just wrote the words “watch” and “mentor” next to each other). He loved it, but his response was priceless: “Peter, don’t ever show this to any woman you have the slightest interest in. I dig it.”Good thing my days of trying to impress the ladies are far in the rear view mirror. Parting shot: I did a follow up podcast with Tim Ferriss a few weeks ago. It’s episode #6. 5 which is available on i. Tunes. This was my first time doing the strange format of just talking by myself. Feedback appreciated if this should morph into something I do quasi- regularly on the blog. Intermittent fasting, cortisol and blood sugar. There’s been a lot of discussion about the benefits of intermittent fasting (IF) in the paleo community lately. Paul Jaminet mentions it’s role in boosting the immune system in his book, The Perfect Health Diet, and IF can also be helpful for those trying to lose weight and tune their metabolism. From an evolutionary perspective, intermittent fasting was probably the normal state of affairs. There were no grocery stores, restaurants or convenience stores, and food was not nearly as readily available or easy to come by as it is today. Nor were there watches, schedules, lunch breaks or the kind of structure and routine we have in the modern world. This means it’s likely that our paleo ancestors often did go 1. So, while I agree that IF is part of our heritage, and that it can be helpful in certain situations, I don’t believe it’s an appropriate strategy for everyone. Why? Because fasting can elevate cortisol levels. One of cortisol’s effects is that it raises blood sugar. So, in someone with blood sugar regulation issues, fasting can actually make them worse. I’ve seen this time and time again with my patients. Almost all of my patients have blood sugar imbalances. And it’s usually not as simple as “high blood sugar” or “low blood sugar”. They often have a combination of both (reactive hypoglycemia), or strange blood sugar patterns that, on the surface, don’t make much sense. These folks aren’t eating a Standard American Diet. Most of them are already on a paleo- type or low- carb diet. Yet they still have blood sugar issues. In these cases, cortisol dysregulation is almost always the culprit. When these patients try intermittent fasting, their blood sugar control gets worse. I will see fasting blood sugar readings in the 9. That’s why I don’t recommend intermittent fasting for people with blood sugar regulation problems. Instead, I suggest that they eat every 2- 3 hours. This helps to maintain stable blood sugar throughout the day and prevents cortisol and other stress hormones like epinephrine and norepinephrine from getting involved. When my patients that have been fasting and experiencing high blood sugar readings switch to eating this way, their blood sugar numbers almost always normalize. I don’t think eating every 2- 3 hours is “normal” from an evolutionary perspective. But neither is driving in traffic, worrying about your 4. Facebook. The paleo template is there to guide us, but it’s not a set of rules to be followed blindly. This should also be a reminder that there’s no “one size fits all” approach when it comes to healthcare. Successful treatment depends on identifying the underlying mechanisms for each individual and addressing them accordingly. Like what you’ve read? Sign up for FREE updates delivered to your inbox. I hate spam too. Your email is safe with me. Exercise (one set) Weight: Reps: Rest: Left jab: 1-6kg dumb-bell: 8: No rest: Left jab MB throws: 3-5kg medicine ball: 6: 3 mins rest: Straight right: 1-6kg dumb-bell. Learn how to run faster. Increase your top running speed and maximize your running form efficiency. This guide is a MUST READ for serious sprinters. A running plan to for beginners to run for 30 minutes after 10 weeks training. Mike, there are several variables to consider that are extremely relevant which should be included in the analysis with the largest factor being weight.I recently. Everything Swindon incl. Swindon what's on, Swindon jobs, Swindon property, Swindon news, Swindon shopping, Swindon hotels and accommodation, Swindon restaurants. ACSM Blog; Position Stands; Team Physician Consensus Conference Statements; Roundtables; ACSM Journals; Books & Multimedia; Sports Medicine Basics; Sports Medicine.
Your heart rate, which is conventionally measured in beats per minute (bpm) can therefore be used as an indicator of exercise intensity. How do I measure my maximum heart rate. Your maximum heart rate does not vary much with your fitness. You should not do this without medical advice if you are over 5. After warming up, run at an even pace for three minutes, as fast as you can. Jog for two minutes; then run again for three minutes as fast as you can. Your maximum heart rate is the maximum level reached during the second 3 minute run. How can I estimate my maximum heart rate from my age and sex? There are several different ways to estimate your maximum heart rate, based on your age and sex. The best known are: Age adjusted. MHR = 2. 20 – age. MHR = 2. 26 – age. Ball State University. MHR = 2. 14 – (0. MHR = 2. 09 – (0. Londeree & Moeschberger. MHR = 2. 06. 3 – (0. MHR = 2. 06. 3 – (0. Miller et al. MHR = 2. MHR = 2. 17- (0. 8. Please note that there is a wide margin of error around each of these estimates, of up to 1. Why is my maximum heart rate different for different sports? Your maximum heart rate will be different in different sports, because you use different muscle groups. Running uses the largest muscle groups in the body and so has usually causes the highest maximum heart rate. If you are cycling, you may experience a maximum heart rate about 5 – 1. You should carry out a maximum test for your sport. Boxing Workout - Plyometric Circuits for Speed, Power and Strength. Plyometric Circuits are the corner- stone of a good boxing workout. A boxer must maintain his strength and explosive power through two or three minute rounds. Plyometric circuit training is designed to mimic the demands of an actual fight. It takes exactly two minutes, or the duration of a round in amateur boxing, to complete the following eight circuits. Leave one minute rest between each circuit and do sets of circuits to recreate the conditions of a fight. Do each exercise for 1. Boxing workouts are very popular ways of getting fit and learning how to lose your belly fat. Many people become sedentary over the winter months. Boxing workouts train you to be powerful, not just strong. Start with vertical jumps, then chin- ups, then seated medicine ball throws with a partner. Move onto straight one- two (jab- cross) punches with dumbbells. Then, using Swiss ball, alternate abdominal crunches with incline press- ups. Perform side jumps with a 2. Move onto flurries of punching combinations while holding 1- 2kg dumb- bells, and finish with 3- 5kg medicine ball sit- up and throws. Weight Training for Boxers. Weight training for boxing should benefit the whole body, so cut out isolation reps, and choose free weights over machines. You want strength, so aim for two to three sets with six reps, explosive on concentric phase and slow on the eccentric phase. Plyometric Training for Boxers and Athletes. This is resistance exercise followed by a matching plyometric one. For instance, a bench press followed by medicine ball chest pass. The resistance workout kicks the nervous system into gear, so that more Type IIb fibers are available for the second explosive exercise. Type IIb muscle fibers are those that produce the most explosive force. Exercise. Sets. Reps. Rest. Squats. 28. Vertical Jumps. 26. Bench Press. 28. 60 secs. Medicine Ball (MB) Chest Pass. Barbell lunge. 28. Step jumps. 26. 60 secs. Lat pull down. 28. MB overhead pass. Weighted crunches. MB sit ups. 26. 60 secs. Boxing Specific Complex Training. Sport- specific complex training includes exercises of plyometric nature that closely mimic actions like throwing a punch from the ball of your back foot to your fist, with proper posture and technique. Exercise (one set)Weight. Reps. Rest. Left jab. No rest. Left jab MB throws. Straight right. 1- 6kg dumb- bell. No rest. Straight right MB throws. Left hook. 1- 6kg dumb- bell. No rest. Left hook MB throws. Right cross. 1- 6kg dumb- bell. No rest. Right cross MB throws. Left uppercut. 1- 6kg dumb- bell. No rest. Left uppercut MB throws. Right uppercut. 1- 6kg dumb- bell. No rest. Right uppercut MB throws. Pure Cardio Boxing Training. While a three to five mile run a week is a good idea, a boxer should make his cardio workouts sport- specific. Interval training is ideal for boxing. An 8. 00 meter interval would closely mimic the anaerobic demands of a three- minute round of professional boxing. Amateur bouts consist of four two- minute rounds, and the following workout has been designed with this structure in mind. Begin with a 1,2. Then do three 6. 00m intervals at medium intensity with a one or two minute rest between runs. Then do three 2. 00m intervals at high intensity with 3. Finish with an 8. Two interval training sessions per week should deliver the best results. Also buy a skipping rope to improve your stamina agility and foot speed. Boxing Workouts and Motor Programming – Training the Mind of the Boxer. A vital part of a boxing workout is to imprint sport specific actions and make them reflexive by reprogramming the body’s motor programming unit. No matter how much stamina a runner has, he will be exhausted after just a couple of rounds. The act of running is imprinted from an early age, but throwing a punch with proper posture and leverage is an underdeveloped skill for most. An aspiring boxer can train to reprogram his motor unit and progressively boost his performance with better posture, balance and co- ordination, resulting in a drastic improvement in reaction time and fighting ability. Bodyweight Dips – Barry Mc. Guigan’s Favorite Exercise. Barry Mc. Guigan is still one of the best boxers to have come out of Ireland. His professional career started in 1. In 1. 98. 5 he finally won the WBA title in the featherweight division. His total fight record was 3. In January 2. 00. Mc. Guigan was elected into the International Boxing Hall of Fame. Recently he was asked what his favorite exercise was, and he revealed that. They work the chest (major pectorals), front delts (anterior deltoid). These muscles are essential for boxers and as dips is a pushing exercise the correct muscles are being strengthened. Curls and rows are less important for boxers. Barry Mc. Guigan is now 5. Being of a smaller frame is a great help though, as your muscles do not need to lift such a large mass, but really anyone should be able to perform dips throughout their lives if they stay in shape. Performing. The delts and chest are large groups of muscles, do if you combine dips with squats, you will start working the whole body and burn a lot of fat, as well as build solid, functional muscle tissue. In November 2. 00. Mc. Guigan launched the inaugural Barry Mc. Guigan Boxing Academy in Leicestershire, UK. The academy aims to help youngsters improve their sporting and academic skills by offering boxing tuition as an incentive for staying on in school or college. Web Resources and Referenceswww. Ebben, MS, MSSW, CSCS and. Watts, Ph. D“COMPLEX TRAINING: A BRIEF REVIEW” (pdf) by. Journal of Strength and Conditioning Research, 2. Secrets on How to Run Faster. Learn how to run faster. Increase your top running speed and maximize your running form efficiency. This guide is a MUST READ for serious sprinters. I haven’t seen anything else like this on the internet. This is stuff that I used to get myself to top races and take home some trophies. They will help any sprinter to be more explosive and arrive at the finish line faster. Share these running secrets with your teammates and test them out for yourself. Begin shaving seconds off your sprint time now! Running a perfect race in your fastest possible time is much more complicated than you think. There’s the preparation, relaxation, plan, and execute. There are more steps than you think. Try this tips entirely in the format that I present them to you. Try them all completely and practice. Your running will change and your time will decrease. Not all people are natural- born runners. There are many that have horrible running mechanics. Unlearn these bad built- in habits and have someone watch your form from the side. Practice and you WILL be amazed! Increase your breathing speed – Too many people think their problem is muscle endurance or muscle condition. In fact, if you find yourself tired but your muscles don’t feel tired, your problem might just be a low oxygen intake capacity. Many runners can’t run fast because they can’t breathe fast! Muscles are powered by energy; energy is pumped into your muscles from blood and oxygen. Explosive running requires explosive breathing! Everyone exercises to increase their muscle performance but NOBODY ever works on improving their breathing ability! The workout: Spend some time each day, breathing FAST! IN- OUT- IN- OUT- IN- OUT- IN- OUT- IN- OUT!! And do it at a frantic pace!!! Do it for 3. 0 seconds at a time for several sets. And then work up your way to 1 minute. Do some sets breathing in and out with your nose, and do some sets breathing in and out with your mouth. Huff and puff that chest quick! Breathe deep, but avoid holding your breath. You WILL feel like passing out and make sure you don’t hold your breath because you will pass out if you do. This exercise is good because you’re learning how to overload your body with oxygen. This exercise will help you give your muscles all the oxygen it needs. Breath fast at the starting line – As you’re sitting on the blocks or waiting for the “ready, set, go!”, start breathing fast! Start huffing and puffing your chest like you’re already running. It’s like you’re tricking your body into already thinking that it’s in motion. Guess what, this trick will make you fly out of the blocks with a much quicker response time! It works in more than one way. First off, the breathing noise will annoy the other runners and break their concentration, it might even make them turn their head and lose concentration as they look over to see who’s making the noise. Second, this trick keeps you from not being so nervous. Third, it decreases your response time. TRY AND SEE FOR YOURSELF! CLAW THE GROUND – There are still too many runners that rely on the heel. You are running on the balls of your feet. Also, too many people are PUSHING the ground back as they run. You DO NOT push the ground, pushing the ground makes your feet spend too much time touching the ground. Instead, you must quickly brush the ground back as fast as you can. Your feet will claw the ground back with your spikes just like a cat swipes at the air with its claws. Claw back, fast and hard! Clawing the ground ensures that your feet is spending minimal time in contact with the ground, and maximum time moving through the air and carrying your body. DON’T OVER- STRIDE – Here goes another common mistake. I’ve actually committed this many times myself before learning. Usually, two runners will come up side by side and then begin to match each other stride for stride. What happens next is that the sprinters will then try to out- stride each other by taking longer steps forward to attempt to give themselves a longer- reach. Trying to out- step the other runner will not give you an advantage! A faster turnover with slightly shorter strides WILL BEAT a slow turnover with longer strides any day! Keeping your strides at normal length ensure your most efficient use of energy! Too many people are constantly trying to out- stride the other runner during a race. Whenever you over- stride, your lead foot goes in FRONT of you, and actually acts as a BRAKE. So it’s like you’re momentarily stopping yourself and then having to carry and drag yourself over the front foot – VERY BAD! Some people get to the point where it’s like they’re running in long steps and their head is bobbing up and down because their long strides are making them move in a bouncing motion – HORRIBLE! This means that some of your energy and momentum is being wasted into up and down movements as opposed to a straight forward horizontal movement with your body. Keep your strides normal, your head should generally appear to glide in straight line forward when you sprint. There will always be very fast people that bob up and down; IGNORE THEM, they could be much faster if they only knew! Remember the circle – Here goes another common mistake: too many runners forget that their feet are supposed to form a circle when they run. Too many runners concentrate too much on the horizontal- forward movement. They keep thinking in terms of stepping forward. Don’t just power your feet forward, power your feet up and down. Give focus and power to your feet at all angles when they trace the circle! So keep the focus, not just going back and forth quickly (your legs aren’t swinging), but also pumping them up and down at the ground quickly. Don’t forget your clawing motions, and don’t over- stride. Keep your feet in that circular motion. Don’t lean back – Ok, this should be obvious, but I still see plenty of runners that fly out of the blocks and establish a huge 1. Coaches usually don’t say anything to these runners because they are their fastest runners, and their ego won’t allow them to learn anything new. So I’m gonna say it – DO NOT LEAN BACK. Too many runners start strong and then for some reason, throw their chest out and begin looking up the sky and arch their back backwards. Their feet get in front of them and they can’t accelerate anymore because of that! To go faster, your feet must stay a bit behind you. Your feet should be behind your body and pushing it forward by clawing the ground. It is important that you understand that you want your feet to be a bit behind you and clawing and pushing you forward as oppose to being in front of you and pulling you forward. Keep your body at a slight forward lean and your head straight. Do not throw your chest into the air and if you’re in the lead, DO NOT lean back to get a look at the other runners. Too many runners are running too tensely. They run tense because their aggression takes over and they think they overpower other runners. Swiftness, quickness, and explosiveness wins the race. Strong barbaric plodding doesn’t. What am I talking about? Easy. Do not form any stiff shapes with your hands! Do not form a hard hammer- fist, do not form a stabbing knife. They should be allowed to flutter around as they please when you sprint. Of course, control them a bit so that they don’t flutter around so much they hurt your wrist at high speeds. What many runners do is connect their thumb and their ring fingers together in a RELAXED manner when they run. Tension always starts from the hands, then it travels all over the body; once this happens you’re running stiff and energy flow is wasted. Make a tense fist with one hand and hold that arm in a 9. Now with your free arm, feel your muscles at the forearms, biceps, triceps, shoulders, neck, lats, and back. What you’ll quickly discover is that tensing up your hand tenses up all your other muscles! A stiff body tires quickly and doesn’t move swiftly! Stiff arms do not swing as fast as relaxed arms and a stiff body means a slow body. So there you have it – RELAX YOUR UPPER BODY! Hold your form straight and steady – Here goes another one, too many runners waste their energy rocking parts of their body sideways. Some people move sideways because they built up the bad habit. Others like to see their arms swing in front of them to give them the illusion that they’re running really fast. Another cause for sideways movement is fatigue. Breaking form decreases the efficiency of your energy use. The only thing that should be twisting and rotating when you run is your shoulders and torso. Do NOT rock your head side to side! Do NOT swing your arms sideways in front of you. Your elbows generally form a 9. Your hands when in the back part of the arm swing, only go back past your hip a little, when the hands travel forward in the forward part of the arm swing, your hands will cross up to the middle to maybe a foot of foot and a half in front of your chin. Your shoulders should give way and rotate while your arms swing. Your elbows ALWAYS stay bent, they never straighten! The whole idea of all this is to make sure none of your energy is being wasted towards side motions, you want to keep your body moving forward and thinking forward. Tunnel Vision – This one is obvious but I still see people losing races, so I’m gonna have to mention it. THINK LIKE A RACE HORSE, LOOK STRAIGHT, AND NO WHERE ELSE! Do NOT turn your head to get a good look at the runner in the next lane! Run straight and look at him in your peripheral vision if you must. Above all, keep your focus and keep breathing and pushing hard. Think forward and go forward! Another great way not to feel trapped when you’re in the middle lanes is to look forward! Look straight forward and give it your all. KEEP PUSHING – Here goes another obvious one. I see many people losing races because they stop trying. There are generally two kinds of runners. The front runners: these guys start fast to get good positioning and or a psychological advantage and then try to hold the lead till the end. Pavel: 8. 0/2. 0 Powerlifting and How to Add 1. Pounds to Your Lifts. Mullet power: John Inzer deadlifts 7. One is Alexander Faleev. The essence of the law is that 8. Applied to muscle and strength, it means, if most gains will come from the three powerlifts, why waste your time and energy on curls and close- grip benches? Before I will move on to the nuts and bolts of the training regimen I will address your objections. I can read your mind: . To say that all PLers look like that is akin to stating that all runners are thin and wiry. Look at photos of powerlifters in lighter weight classes. Take Texan John Inzer who held the world record in the deadlift for years, 7. Ukrainian Oleksandr Kutcher, who recently beat that record with 7. These guys look more like gymnasts than refrigerators. Tim: Oleksandr Kutcher pulls a light 6. Eventually you are supposed to advance to 5 x 5. In my opinion, you should go straight to 5 x 5. Sets of five are the meat and potatoes of strength training. Start with a conservative weight. If you manage five reps in all five sets, next time add 1. Not 5 pounds, and definitely not 2, but 1. For reasons that are outside of the scope of this article, Malibu Ken and Barbie jumps with tiny plates are a waste of time. Most likely you will not bag all the fives on your first workout with the new weight. No problem, stay with the poundage until you get all 5. Your second workout might be 5, 5, 5, 5, 4, and your third of fourth should get you to 5 x 5. Slap on another pair of . According to Faleev, the above progression will add 1. Deadlift 1x per week; Squat and Bench 2x per week. You will be deadlifting once a week and squatting and benching twice a week, once heavy and once light for the latter two. Your light days are for honing technique, not for burning out your muscles with high reps. Do 5 sets of 4 reps (5 x 4) with weights that are 8. For instance, if you did 5 x 5 with 2. Ideally, keep one extra rep in the bank. Faleev stresses that you must wrap up each strength workout with static stretches. Stretching can increase your strength by 1. And after the workout the muscles remain contracted for some time. The following restoration of the muscles. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains. And that is stagnation of strength. Do a couple warm- up sets if you must, then feel free to take 5 min. Top power dogs take longer; 3. Power loves rest and does not tolerate rushing. You may feel that you are completely recovered in 2 min. According to Faleev, an hour is a good number to shoot for in your workout length. Balanced Development: Biceps and Other Decorations. One common objection is: ! What about my biceps and my. If you bench 3. 30, the muscles of your arms, chest, and the front delts will be so developed, than any bodybuilder will be envious. One must add an interesting detail. Perhaps someone will think of this as a paradox but the bench press develops the back as well, especially the lats. An example would be a pronounced discrepancy in the hamstrings. I suggest that you find one through Gray Cook’s website. Get a tune- up from a professional on his team so you can safely focus on the basics and not do stupid things like extra leg curls . This is it, the energy for an increase in the load in the basic lifts. Faleev observes that with a powerlifting meet date looming on the calendar, many an athlete have accomplished more in six months than others have in many years. In The 4- Hour Workweek, Tim Ferriss echoes him when he makes use of the Parkinson. In other words, you will shine under the pressure of an ambitious deadline. Applied to iron, it means compete, and often! You will be forced to focus on what matters — your squat, your bench, your deadlift . Find a meet near you three months away, and go for it! AAU is one of the federations that hosts raw meets. As the meet approaches, cut back from 5 x 5 to 4 x 4, 3 x 3, and finally, a couple of weeks before the competition, 2 x 2. Up the poundages accordingly. After the meet, take a week off, then start over with 5 x 5. Faleev stresses that maxing in the gym is dangerous. I suggest not slamming the plates. Touch the plates to the floor as if a baby were sleeping in the room. Faleev offers a formula that will help you estimate your max from your 5 x 5: multiply that weight by 1. This is not exact science, but it is much better than those ridiculous charts that claim to calculate your 1 rep max (1. RM) from your 1. 0RM. Just decide what you want: The process of enjoying the pump, the burn, and the variety of exercises? Or muscles and power? Faleev. The Russian muscle man walks into the gym, trains one lift, spends a few minutes stretching, and hits the showers. Done! Since he dropped all the assistance exercises his progress has been nothing but spectacular. He does not care, the wily Russkie has the last laugh with his strength and his mass.# # #About the author: Pavel Tsatsouline is a former Soviet Special Forces physical training instructor, currently a subject matter expert to the US Secret Service, the US Marine Corps, and the US Navy SEALs. It was distilled from more than 1. The tips and tricks in Tools of Titans changed my life, and I hope the same for you. Click here for sample chapters, full details, and a Foreword from Arnold Schwarzenegger! Online Press Release Distribution Service. How To Use Your News To Grow Business In 3 Easy Steps. Speakers: Dana Willhoit, CEO, The Press Release Site If your customers can! An online news release can improve your chances of being listed in top search engine sites such as Yahoo! Weather - ABC6 - Providence, RI and New Bedford, MA News, Weather. Orms Street Providence, R. I. 0. 29. 04. 4. 01- 4. NATO flotilla of warships cruises into Plymouth harbour for Royal Navy advanced warfare training operation. The flotilla consists of nine frigates and nine. Antique Common is a collaboration between numerous Antique dealers intent on providing online access to a unique and varied inventory of quality Antique and. Community Information Cornerstone at Canton is an assisted living facility in Canton, MA. Cornerstone at Canton offers activities at their location for residents. Find a local pharmacist nearby Brockton, MA using the pharmacy map on RxList. The pharmacies listed may include chain pharmacies (CVS Pharmacy, Rite Aid Pharmacy. When you want a new or used Buick, GMC or Cadillac, turn to the experts at Mastria Buick GMC Cadillac near Plymouth, MA. Browse our inventory today! Waterfront & beachfront lodging in New England. Find lodgings on the ocean, bays, or lakes of New England for a memorable vacation or weekend getaway. 850 events are displayed out of a total of 879 matching events. Please use the keywords or the dates to refine your search. A relaxing and convenient setting. Our rooms offer scenic views of the meticulously groomed grounds and gardens, on 24 acres of wooded land just 20. Lynn Massachusetts Sleep Specialist Doctors physician directory - Learn about the types of insomnia, what causes it, and treatments such as medication, relaxation. Determine the value of your press releases with PRWeb Popular Diet Plans Reviewed: Do They Work? The. Skinny Bitch Diet claims to be “a no- nonsense, tough- love guide for savvy girls. The premise is that being skinny means being healthy. It’s about. eating what’s good for you and passing on what’s not. Learn pros and cons of this diet in the full review. Check out these incredible testimonials from actual Body Spartan customers: Biggest thing I gave up? Shoved them out of my head. The Dukan Diet: 24 customer reviews on Australia's largest opinion site ProductReview.com.au. 4.0 out of 5 stars for The Dukan Diet in Diets & Weight Loss Programs. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. 100% Guaranteed Results The 90 Day Bikini Transformation plan is known as the worlds leading female specific plans, with 1000 Health Ranger Reviews. This site is part of the Natural News Network © 2006, 2007, 2008, 2009, 2010 All Rights Reserved. Leaf - Wikipedia. A leaf is an organ of a vascular plant and is the principal lateral appendage of the stem. The leaves and stem together form the shoot. Leaves are collectively referred to as foliage, as in . Online Biology Dictionary - M to MYOSIN: Meanings of biology terminology and abbreviations starting with the letter M. Although leaves can be seen in many different shapes, sizes and textures, typically a leaf is a thin, dorsiventrally flattened organ, borne above ground and. In most leaves, the primary photosynthetic tissue, the palisade mesophyll, is located on the upper side of the blade or lamina of the leaf but in some species, including the mature foliage of Eucalyptus, palisade mesophyll is present on both sides and the leaves are said to be isobilateral. Most leaves have distinctive upper surface (adaxial) and lower surface (abaxial) that differ in colour, hairiness, the number of stomata (pores that intake and output gases), epicuticular wax amount and structure and other features. Broad, flat leaves with complex venation are known as megaphylls and the species that bear them, the majority, as broad- leaved or megaphyllous plants. In others, such as the clubmosses, with different evolutionary origins, the leaves are simple, with only a single vein and are known as microphylls. Some leaves, such as bulb scales are not above ground, and in many aquatic species the leaves are submerged in water. English language descriptions of courses given by the Faculty of Agricultural, Food and Environmental Quality Sciences, Hebrew University of Jerusalem. What is the difference between apical meristem and lateral meristem? Succulent plants often have thick juicy leaves, but some leaves are without major photosynthetic function and may be dead at maturity, as in some cataphylls and spines. Furthermore, several kinds of leaf- like structures found in vascular plants are not totally homologous with them. Examples include flattened plant stems called phylloclades and cladodes, and flattened leaf stems called phyllodes which differ from leaves both in their structure and origin. Many structures of non- vascular plants, such as the phyllids of mosses and liverworts and even of some foliose lichens, which are not plants at all (in the sense of being members of the kingdom Plantae), look and function much like leaves. General characteristics. Since plants are autotrophic, they do not require food from other living things to survive but instead use carbon dioxide, water and light energy, to create their own organic matter by photosynthesis of simple sugars, such as glucose and sucrose. These are then further processed by chemical synthesis into more complex organic molecules such as cellulose, the basic structural material in plant cell walls. The plant must therefore bring these three ingredients together in the leaf for photosynthesis to take place. The leaves draw water from the ground in the transpiration stream through a vascular conducting system known as xylem and obtain carbon dioxide from the atmosphere by diffusion through openings called stomata in the outer covering layer of the leaf (epidermis), while leaves are orientated to maximise their exposure to sunlight. Once sugar has been synthesized, it needs to be transported to areas of active growth such as the plant shoots and roots. Vascular plants transport sucrose in a special tissue called the phloem. The phloem and xylem are parallel to each other but the transport of materials is usually in opposite directions. Within the leaf these vascular systems branch (ramify) to form veins which supply as much as the leaf as possible, ensuring that cells carrying out photosynthesis are close to the transportation system. Typically leaves are broad, flat and thin (dorsiventrally flattened), thereby maximising the surface area directly exposed to light and enabling the light to penetrate the tissues and reach the chloroplasts, thus promoting photosynthesis. They are arranged on the plant so as to expose their surfaces to light as efficiently as possible without shading each other, but there are many exceptions and complications. For instance plants adapted to windy conditions may have pendent leaves, such as in many willows and eucalyptss. The flat, or laminar, shape also maximises thermal contact with the surrounding air, promoting cooling. Functionally, in addition to photosynthesis the leaf is the principal site of transpiration and guttation. Many gymnosperms have thin needle- like or scale- like leaves that can be advantageous in cold climates with frequent snow and frost. These are interpreted as reduced from megaphyllous leaves of their Devonian ancestors. INTERNATIONAL PROGRAMME ON CHEMICAL SAFETY ENVIRONMENTAL HEALTH CRITERIA 200 COPPER This report contains the collective views of an international group. Pharmaceutical Market Research Reports: TMR tracks the pharma industry to offer latest market trends, analysis, forecasts, and pharmaceutical company profiles. Frequently Asked Questions and Answers relating to the carrot and its cultivation. BYA5 SECTION 14.4 Evolution has resulted in different species of organisms. They are classified into five kingdoms. Topic 1 Cell biology Know that cells are the basic unit of all forms of life and you should know how structural differences between types of cells enables them to. Cosmos for Schools is an ever-growing collection of fun, interactive science lessons for middle school students. Visit us today to learn more! Some leaf forms are adapted to modulate the amount of light they absorb to avoid or mitigate excessive heat, ultraviolet damage, or desiccation, or to sacrifice light- absorption efficiency in favour of protection from herbivory. For xerophytes the major constraint is not light flux or intensity, but drought. Some window plants such as Fenestraria species and some Haworthia species such as Haworthia tesselata and Haworthia truncata are examples of xerophytes. Leaves are the fundamental structural units from which cones are constructed in gymnosperms (each cone scale is a modified megaphyll leaf known as a sporophyll): 4. Vein skeleton of a leaf. Veins contain lignin that make them harder to degrade for microorganisms. The internal organisation of most kinds of leaves has evolved to maximise exposure of the photosynthetic organelles, the chloroplasts, to light and to increase the absorption of carbon dioxide while at the same time controlling water loss. Their surfaces are waterproofed by the plant cuticle and gas exchange between the mesophyll cells and the atmosphere is controlled by minute openings called stomata, about 1. Stomatal opening is controlled by the turgor pressure in a pair of guard cells that surround the stomatal aperture. In any square centimeter of a plant leaf there may be from 1,0. Considerable changes in leaf type occur within species too, for example as a plant matures; as a case in point Eucalyptus species commonly have isobilateral, pendent leaves when mature and dominating their neighbours; however, such trees tend to have erect or horizontal dorsiventral leaves as seedlings, when their growth is limited by the available light. Other factors include the need to balance water loss at high temperature and low humidity against the need to absorb atmospheric carbon dioxide. In most plants leaves also are the primary organs responsible for transpiration and guttation (beads of fluid forming at leaf margins). Leaves can also store food and water, and are modified accordingly to meet these functions, for example in the leaves of succulent plants and in bulb scales. The concentration of photosynthetic structures in leaves requires that they be richer in protein, minerals, and sugars than, say, woody stem tissues. Accordingly, leaves are prominent in the diet of many animals. Correspondingly, leaves represent heavy investment on the part of the plants bearing them, and their retention or disposition are the subject of elaborate strategies for dealing with pest pressures, seasonal conditions, and protective measures such as the growth of thorns and the production of phytoliths, lignins, tannins and poisons. Deciduous plants in frigid or cold temperate regions typically shed their leaves in autumn, whereas in areas with a severe dry season, some plants may shed their leaves until the dry season ends. In either case the shed leaves may be expected to contribute their retained nutrients to the soil where they fall. In contrast, many other non- seasonal plants, such as palms and conifers, retain their leaves for long periods; Welwitschia retains its two main leaves throughout a lifetime that may exceed a thousand years. The leaf- like organs of Bryophytes (e. Simple, vascularised leaves (microphylls) first evolved as enations, extensions of the stem, in clubmosses such as Baragwanathia during the Silurian period. True leaves or euphylls of larger size and with more complex venation did not become widespread in other groups until the Devonian period, by which time the carbon dioxide concentration in the atmosphere had dropped significantly. This occurred independently in several separate lineages of vascular plants, in progymnosperms like Archaeopteris, in Sphenopsida, ferns and later in the gymnosperms and angiosperms. Euphylls are also referred to as macrophylls or megaphylls (large leaves). Morphology (large- scale features). Not every species produces leaves with all of these structural components. Stipules may be conspicuous (e. A petiole may be absent, or the blade may not be laminar (flattened). The tremendous variety shown in leaf structure (anatomy) from species to species is presented in detail below under morphology. The petiole mechanically links the leaf to the plant and provides the route for transfer of water and sugars to and from the leaf. The lamina is typically the location of the majority of photosynthesis. The upper (adaxial) angle between a leaf and a stem is known as the axil of the leaf. It is often the location of a bud. Structures located there are called . Leaves almost always have determinate growth. They grow to a specific pattern and shape and then stop. Other plant parts like stems or roots have non- determinate growth, and will usually continue to grow as long as they have the resources to do so. The type of leaf is usually characteristic of a species (monomorphic), although some species produce more than one type of leaf (dimorphic or polymorphic). The longest leaves are those of the Raffia palm, R. The terminology associated with the description of leaf morphology is presented, in illustrated form, at Wikibooks. Where leaves are basal, and lie on the ground, they are referred to as prostrate. Basic leaf types. Note the developing buds in the axils of these leaves. Alternate. One leaf, branch, or flower part attaches at each point or node on the stem, and leaves alternate direction, to a greater or lesser degree, along the stem. Basal. Arising from the base of the stem. Cauline. Arising from the aerial stem. Opposite. Two leaves, branches, or flower parts attach at each point or node on the stem. Leaf attachments are paired at each node and decussate if, as typical, each successive pair is rotated 9. |
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