http://www.enhancegenetics.com Enhance genetics is a body building community for all levels of weight training. en Thu, 17 May 2012 06:53:18 GMT vBulletin 60 http://www.enhancegenetics.com/images/eg/misc/rss.jpg http://www.enhancegenetics.com http://www.enhancegenetics.com/showthread.php?t=10403&goto=newpost Tue, 15 May 2012 18:41:49 GMT Change your diet, change your mood? Science says the answer is yes. Food isn't just fuel for the body; it feeds the mind and changes our moods. Food scientists are still exploring the big picture regarding food and mood, but it's clear that certain foods have a feel-good factor. Try these five mood-boosting snacks.

Bananas

Bananas offer serious mood-lifting power, with their combination of vitamins B6, A, and C; fiber; tryptophan; potassium; phosphorous; iron; protein; and healthy carbohydrates.

When you eat a banana, you'll get a quick boost from the fructose as well as sustaining energy from the fiber, which helps prevent a blood sugar spike and ensuing drop in energy and mood. Carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B6 helps convert the tryptophan into mood-lifting serotonin. Bananas are also a great source of potassium. Although potassium isn't directly related to mood, it's needed to regulate fluid levels and keep muscles working properly, which is important for feeling energized, a key factor for a sunny outlook. And finally, bananas also offer iron, which is crucial to producing energy and fighting fatigue.

Best of all, bananas are available year-round and are easy to tote -- just make sure to pack them on top!

Get even happier: Bananas are among the best when it comes to mixing and matching mood-boosting snacks. For a sunny smoothie, blend a banana with one handful of spinach, a tablespoon of ground flaxseed, and half a cup of apple juice. Spinach is one of the richest food sources of folate (vitamin B9) you can find, and flaxseed is full of omega-3s. When combined, these nutrients help maintain stable levels of brain serotonin and may help reduce your risk of depression.

For a sweet treat, try a frozen dark chocolate-covered banana, which you'll find in the freezer section of many natural foods stores. Or melt your own dark chocolate at home to dip banana slices in for a satisfying, mood-lifting fondue.

Walnuts

Walnuts contain a handful of components that contribute to a good mood, including omega-3s, vitamin B6, tryptophan, protein, and folate.

Higher blood levels of omega-3s have been linked with better mood and lower rates of depression, while lower blood levels of omega-3s have been associated with higher rates of depression and negative feelings. An animal study authored by Harvard Medical School Professor William Carlezon found that omega-3s and uridine (another substance found in walnuts, which plays an important role in helping metabolize carbohydrates) worked in the same way as standard antidepressant medications.

The standard dosage of omega-3 oils recommended by many experts is one gram (1,000 mg) per day. You'll get about the same amount, as well as a healthy dose of fiber and protein, in just half an ounce of walnuts. About two teaspoons of walnut oil will also do the trick, but you won't get the all the nutrition you would from the whole nut.

Get even happier: Crumble walnuts on top of a serving of organic yogurt for a crunchy and creamy treat with a double-dose of tryptophan.

Sunflower Seeds

Sunflower seeds are a super source of folate and magnesium, two substances that play a significant role in regulating and boosting mood. Just a handful of sunflower seeds delivers half the daily recommended amount of magnesium.

Magnesium, in addition to regulating mood, plays an essential role in hundreds of bodily functions. Magnesium deficiency is often responsible for feelings of fatigue, nervousness, and anxiety (since it triggers an increase in adrenaline), and it's been linked to various mood disorders. Sufficient, stable magnesium levels, on the other hand, help us achieve a calm and relaxed state, the perfect precursor to a good mood. It's so effective, in fact, that scientific studies have shown magnesium supplementation to be beneficial in treating major depression, suicidal tendencies, anxiety, irritability, and insomnia.

Folate (also known as vitamin B9 and as folic acid) is a B-complex vitamin that's intimately linked with nervous system function. Folate deficiency may result in feelings of irritability, depression, and brain fog, as well as insomnia. Being well rested and keeping a clear head are two of the primary factors in fueling a good mood, so snacking on sunflower seeds is a smart move in more ways than one.

Sunflower seeds are a good source of tryptophan and are often recommended by nutritional experts as a natural method of boosting serotonin levels. They're also rich in fiber, which helps maintain stable hormone levels -- one of the keys to keeping even-keeled.

Get even happier: Try this homemade trail mix to blast the blues: Sift sunflower seeds together with almonds, Brazil nuts, raisins, and dark chocolate chunks. Brazil nuts contain selenium, another natural mood booster.

Dark Chocolate

A number of unscientific studies name chocolate the number-one craved food in America, so it makes sense that indulging in chocolate makes for a happy experience. And, as it turns out, there are some real reasons why that's so. For one, chocolate contains a number of substances that elevate mood, including fat, sugar, caffeine, phenylethylamine, flavonols, theobromine, and tryptophan.

Caffeine and theobromine are two naturally occurring stimulants found in chocolate. Along with sugar and fat, these substances provide a swift burst of energy and mood-lifting power. Chocolate also contains the mood-boosting compounds phenylethylamine, tyramine, tryptophan, and magnesium. While these substances are found in many other foods, even in higher concentrations, chocolate has an advantage because of its appeal on several sensory levels: it has a rich, mouth-pleasing texture; an intense taste; and an appealing aroma. For many of us, just the idea of indulging in chocolate is enough to elicit a positive emotional response.

In addition to these natural pick-me-ups, when you eat chocolate, a number of reactions occur, including the release of serotonin in the brain and mood-elevating endorphins in the body. This heady combination can result in a temporarily lifted mood and even a fleeting feeling of euphoria, which may explain why some people turn to chocolate when they're feeling blue.

Finally, cocoa is a natural source of antioxidant flavonoids, which increase blood flow (and thus oxygenation) in the brain, and which may contribute to better brain function. Not all chocolate is created equal, though. For the best health and happiness benefits, go for good-quality dark chocolate with a cocoa level of 70 percent or higher. The more cocoa it contains, the higher the levels of healthy compounds, so the darker the chocolate, the better it is for you.

Get even happier: Chocolate-covered almonds are a decadent snack full of fiber, vitamin E, potassium, manganese, magnesium, copper, tryptophan, and vitamin B2 (riboflavin). Almonds help lower the glycemic index of the chocolate, preventing a spike in blood sugar and its resultant low energy and mood. In fact, fiber, manganese, copper, and B2 are power players when it comes to energy production -- and steady energy is a must for a happy mood.

Eggs

Eggs might not be the first food that comes to mind when you think of a snack, but a hard-boiled egg is easy to make and easy to transport. It's also a really good-for-you and good-for-your-mood snack. Full of high-quality protein and omega-3s (from hens eating a diet rich in omega-3s), eggs are also an excellent source of vitamin B12 (riboflavin) and a good source of vitamins B2, B5, and D. And one boiled egg contains more than 20 percent of the daily recommended amount of tryptophan.

While carbs are crucial for converting tryptophan into serotonin, protein is an important part of the process, too. A balanced diet that includes high-quality lean protein, like you find in eggs, and healthy carbs also helps stabilize blood sugar and prevent emotional highs and lows. And the Vitamin B12 in eggs plays a significant role in the production of energy and helps alleviate memory problems and symptoms of depression.

Get even happier: Add your egg to whole-grain toast for a satisfying snack that will give you a boost of long-lasting energy and fuel a feeling of well-being. Complex carbohydrates are an ideal pairing for protein-rich eggs, since they temporarily produce a calming effect by delivering a dose of tryptophan and triggering the production of serotonin. Carbohydrates also aid in the absorption of tryptophan in the brain.

[Yahoo Health] ]]> Nutrition millenium girl http://www.enhancegenetics.com/showthread.php?t=10403 http://www.enhancegenetics.com/showthread.php?t=10402&goto=newpost Mon, 14 May 2012 19:03:56 GMT NEW YORK (Reuters) - From jumping rope to swinging a kettle bell to pounding a treadmill, a finely-tuned form can spell the difference between a... NEW YORK (Reuters) - From jumping rope to swinging a kettle bell to pounding a treadmill, a finely-tuned form can spell the difference between a sound body and a sore knee.

Experts say often a professional tweak can go a long way towards firming up your workout.

"People usually injure themselves on basic exercises, like a squat or a bench press," said New York-based personal trainer Tiffany Boucher.

But Boucher, who works for the national chain of fitness centers Equinox, said form is relatively easy to fix.

"Something is being overused, usually in tandem with some type of muscle imbalance," she said. "So it's often about getting people to put their shoulders in a certain place, find their center of gravity, engage their abdominals, or tilt their pelvis in a certain direction."

She said even a small adjustment can be transformative.

Knees are the most common focus of client complaint, according to Boucher. Once form is corrected, relief often comes within weeks.

"People don't have that continued inflammation," she said.

Dr. Daniel Solomon, a spokesperson for the American Academy of Orthopaedic Surgeons, believes in getting the help of a professional trainer before embarking on a new routine.

"Most of what we see are strains and really preventable muscle-type injuries," said Solomon, a California-based physician specializing in sports medicine. "People just do things their bodies aren't ready to do or capable of sustaining for long."

Another big mistake is skipping the warm up.

"They jump right in instead of spending 15 minutes to do a good cardio warm up and stretching before grabbing the weight," he said.

He said some workouts just require more expertise than others.

"I'm a proponent of using free weights," he said. "But you've got to make sure you have the technique correct."

Jessica Matthews, an exercise physiologist for the American Council on Exercise, said many highly effective workouts, such as kettle bells, medicine balls, and plyometric (jumping) moves, can be dangerous if done incorrectly.

"Some workouts are trickier," said Matthews, who is based in San Diego, California. "I've seen a lot of people use free weights incorrectly. There is a much greater margin of error than with machines, which move on a fixed path."

Before going all-out on the plyometric training that characterizes so many home DVD workouts, she said it's important to learn to land safely, which means softly and on the mid-foot.

"The body is one big kinetic chain. Dysfunction in one area will create dysfunction in another," she said. "So suddenly your hip is bothering you because of instability in your ankle."

Before tackling the latest high-intensity, technique-based workout, Matthews advises strengthening your stability and mobility through back-to-basic exercises such as plank, side plank, lunges and squats.

"Build that solid foundation first," she said. "Then progress to more explosive workouts that take more advanced skills."

If don't have your own personal trainer, Boucher said, don't hesitate to ask a fitness professional at your gym to observe your form for a few seconds. Then be open to the feedback.

"Do you hunch your shoulders? Hunch your back? " she said. "Maybe one side of your body is tighter than the other. Or the left hip is more rotated than the right."

"Sometimes it's that little thing that you can't catch on your own," she said. ]]> Exercises millenium girl http://www.enhancegenetics.com/showthread.php?t=10402 http://www.enhancegenetics.com/showthread.php?t=10401&goto=newpost Mon, 14 May 2012 05:00:16 GMT Wabbitt...]]> 1 member is celebrating their birthday on 05-14-2012:

-Wabbitt (born in 1968, Age: 44)


Happy Birthday! ]]> Forum Lounge GRIM http://www.enhancegenetics.com/showthread.php?t=10401 http://www.enhancegenetics.com/showthread.php?t=10400&goto=newpost Tue, 08 May 2012 15:14:18 GMT Managing your blood pressure is the most important thing you can do to help lower your risk of stroke, the fourth leading cause of death in the... Managing your blood pressure is the most important thing you can do to help lower your risk of stroke, the fourth leading cause of death in the United States, experts say.

Yet many people don't realize they're at risk of having high blood pressure, according to the American Heart Association/American Stroke Association.

As part of American Stroke Month in May, heart and stroke experts outline the top risk factors for high blood pressure.

Family history. If your parents or a close relative had high blood pressure, you're also at risk for the condition. It's a good idea to research your family's medical history in order to find out if high blood pressure runs in the family.

Advanced age. As people age, they're at increased risk for high blood pressure and cardiovascular disease. This is because blood vessels lose flexibility with aging, which leads to increasing pressure on the cardiovascular system.

Gender. Men are more likely than women to have high blood pressure until age 45. Between ages 45 to 50 and 55 to 64, the risk for high blood pressure is about the same for men and women. After age 64, women are much more likely than men to have high blood pressure.

Being inactive. Sitting at your desk or on your couch too much increases your risk of having high blood pressure. Getting regular exercise is a natural way to lower it.

Too much salt. Salt keeps excess fluid in the body that can add to the burden on the heart, increasing high blood pressure risk. Keep your sodium intake to less than 1,500 milligrams per day.

Being overweight or obese. Watch your weight. If you are overweight, losing as little as 10 to 20 pounds can help lower blood pressure.

Drinking too much. Heavy and regular alcohol consumption can lead to a dramatic increase in blood pressure and also cause heart failure, stroke, and irregular heartbeats. If you drink alcohol, limit your consumption to no more than two drinks a day for men and one drink a day for women.

More information

The U.S. National Heart, Lung, and Blood Institute has more about high blood pressure.

[Yahoo Health] ]]> Conditions millenium girl http://www.enhancegenetics.com/showthread.php?t=10400 http://www.enhancegenetics.com/showthread.php?t=10399&goto=newpost Tue, 08 May 2012 00:31:15 GMT To a small city with much more conveniences than our old little town. loving it so far! To a small city with much more conveniences than our old little town. loving it so far! ]]> Forum Lounge GRIM http://www.enhancegenetics.com/showthread.php?t=10399 http://www.enhancegenetics.com/showthread.php?t=10398&goto=newpost Sat, 05 May 2012 16:38:47 GMT ScienceDaily (Apr. 30, 2012) — Lifting less weight more times is just as effective at building muscle as training with heavy weights, a finding by... ScienceDaily (Apr. 30, 2012) — Lifting less weight more times is just as effective at building muscle as training with heavy weights, a finding by McMaster researchers that turns conventional wisdom on its head.

The key to muscle gain, say the researchers, is working to the point of fatigue.

"We found that loads that were quite heavy and comparatively light were equally effective at inducing muscle growth and promoting strength," says Cam Mitchell, one of the lead authors of the study and a PhD candidate in the Department of Kinesiology.

The research, published in the Journal of Applied Physiology, challenges the widely accepted dogma that training with heavy weights -- which can be lifted only six to 12 times before fatigue -- is the best avenue to muscle growth.

"Many older adults can have joint problems which would prevent them training with heavy loads," says Mitchell. "This study shows that they have the option of training with lighter and less intimidating loads and can still receive the benefits."

For the study, a series of experiments were conducted on healthy, young male volunteers to measure how their leg muscles reacted to different forms of resistance training over a period of 10 weeks.

The researchers first determined the maximum weight each subject could lift one time in a knee extension. Each subject was assigned to a different training program for each leg.

In all, three different programs were used in combinations that required the volunteers to complete sets of as many repetitions as possible with their assigned loads -- typically eight to 12 times per set at the heaviest weights and 25-30 times at the lowest weights.

The three programs used in the combinations were:

one set at 80% of the maximum load
three sets at 80% of the maximum
three sets at 30% of the maximum

After 10 weeks of training, three times per week, the heavy and light groups that lifted three sets saw significant gains in muscle volume -- as measured by MRI -- with no difference among the groups. Still, the group that used heavier weights for three sets developed a bit more strength.

The group that trained for a single set showed approximately half the increase in muscle size seen in both the heavy and light groups.

"The complexity of current resistance training guidelines may deter some people from resistance training and therefore from receiving the associated health benefits," says Stuart Phillips, a professor in the Department of Kinesiology and supervisor of the study. "Our study provides evidence for a simpler paradigm, where a much broader range of loads including quite light loads can induce muscle growth, provided it is lifted to the point where it is difficult to maintain good form." ]]> Body Building millenium girl http://www.enhancegenetics.com/showthread.php?t=10398 http://www.enhancegenetics.com/showthread.php?t=10397&goto=newpost Fri, 04 May 2012 18:25:49 GMT Though Not Productive, Multitasking Fills Emotional Needs, Study Shows May 4, 2012 -- Multitasking may hurt our performance, but we do it anyway... Though Not Productive, Multitasking Fills Emotional Needs, Study Shows

May 4, 2012 -- Multitasking may hurt our performance, but we do it anyway both out of habit and because it makes us feel good, a new study reports.

These feel-good benefits may help explain why we keep doing several things at the same time, even though other research has suggested this juggling act is not productive and performance suffers as a result.

"There's this myth among some people that multitasking makes them more productive," study researcher Zheng Wang, PhD, says in a news release.

Years ago, walking and chewing gum may have been considered multitasking. But these days, we have many more tech toys that can distract our attention from the job at hand.

In this small study, researchers from Ohio State University looked at the effects of media multitasking on college students, an age group where cramming for an exam while listening to music and also texting friends is a common activity. Other studies suggest that people ages 34 and under do more media multitasking than any other age group.

Instead of doing the research in the lab, the scientists decided to do it in a "real world" setting. They studied data from 19 students who were given a cell phone-like device to report all their activities for four weeks.

Three times a day the students submitted data on what types of activities they were doing and for how long. They were also asked to rate what needs the activities met and what motivated them to do each activity.

Researchers wanted to understand which of four possible needs -- mental, emotional, habitual, and social -- were being satisfied by media multitasking, and what were the strongest motivators encouraging students to do several activities at the same time.

Why We Multitask

The findings showed that emotional and habitual needs were most satisfied by multitasking, even if learning and thinking skills were reduced in the process.

"They are not being more productive -- they just feel more emotionally satisfied from their work," says Wang, an assistant professor of communication at Ohio State University in Columbus.

For example, if a student is reading a chapter in a biology textbook while also catching the latest episode of Glee, the researchers found that multitasking gave the student an emotional boost even if he or she didn't get as much out of the reading assignment.

"[Students] felt satisfied not because they were effective at studying, but because the addition of TV made the studying entertaining," says Wang. "The combination of the activities accounts for the good feelings obtained."

In other words, it made a dull but necessary task seem fun, less stressful, and more doable.

Not only did media multitasking help meet the students' emotional needs, it also appeared to be a habit. And like many other habits, it can be a tough one to break.

Media multitasking is not helping students, explains Wang, "but they get an emotional reward that keeps them doing it."

[Web MD] ]]> General Discussion millenium girl http://www.enhancegenetics.com/showthread.php?t=10397 http://www.enhancegenetics.com/showthread.php?t=10396&goto=newpost Sun, 29 Apr 2012 02:05:10 GMT you getting anything good for your team? its all wisconsin papers can talk about atm. :swear you getting anything good for your team? its all wisconsin papers can talk about atm. :swear ]]> Sports GRIM http://www.enhancegenetics.com/showthread.php?t=10396 http://www.enhancegenetics.com/showthread.php?t=10395&goto=newpost Sat, 21 Apr 2012 18:53:40 GMT Learn about eight super-foods that can help your body heal faster. Whether you’re fighting fatigue, searching for ways to boost your immune... Learn about eight super-foods that can help your body heal faster.

Whether you’re fighting fatigue, searching for ways to boost your immune system, or recovering from an illness, doctors often recommend healthy lifestyle changes. Prevention and management of symptoms can often significantly be helped through the foods we eat.

Kelp—Iodine Intake

Low thyroid levels can cause sluggishness, weight gain, and moodiness. Iodine is essential to the thyroid, the butterfly-shaped gland in the neck.

Kelp is rich in calcium, magnesium, potassium, and—most importantly for low thyroid levels—iodine. Be aware that overdoing iodine can create problems too. The key is a moderate amount to raise energy levels and brain functioning.

Other power greens include kale, bok choy, spinach, parsley, green beans, and alfalfa.

Ginger—Nausea Reducer

Many of us recognize ginger as a cooking spice, but its centuries’ old uses range from aiding digestion and calming upset stomach to treating arthritis. Ginger is now recognized by many healthcare professionals for reducing nausea, particularly in the prevention and reduction of postoperative nausea and vomiting (PONV).

Sources of ginger include ginger root (prepared as tea), foods and drink, and in an herbal form in extracts, capsules, and oils.

Mushrooms—Power Food

Mushrooms are hailed for their health-promoting properties, and common types include white button, shiitake, portobella, and crimini. Shiitake mushrooms promote a healthy heart by accelerating LDL (“good" cholesterol). Studies continue to examine how shiitake mushrooms may fight cancer by boosting the immune system through the compound lentinan, believed to slow tumor growth. According to the American Cancer Society, “at least one randomized clinical trial of lentinan has shown it to prolong life of patients with advanced and recurrent stomach and colorectal cancer.”

Fats: Good vs. Bad

Not all fats are created equal. Calorie-counting often leads to the drastic reduction of fat from the diet. But fat is essential for our brain to function properly. Plus, cutting fat entirely may lead to depression and contribute to acne.

Healthy fats—monounsaturated and polyunsaturated—reduce your risk of heart disease. Healthy sources of fat include fatty fish, avocado, olive oil, and certain nuts, such as walnuts, almonds, and pecans.

Beets—The Energizer

Carbohydrates give us energy. In today’s fast-paced world, many of us often turn to processed carbs that don’t provide other nutrients. Beets are a natural energy supply packed with carbs, calcium, iron, and vitamins A and C.

Although they tend not to rate high in popularity, beets are equipped to satisfy a mid-afternoon sugar craving without the guilt. Plus, studies reveal that beets help fight cancer and protect against heart disease.

Probiotics—Fight Disease

Probiotics are live microorganisms ("friendly bacteria”) that our bodies need to protect against disease. They can be found in foods like yogurt, kefir, and soy beverages.

Probiotics can also be obtained in supplement form. Ongoing studies continue to explore the potential of probiotics to treat diseases including irritable bowel syndrome, skin infections, and certain cancers. Research looks promising. A report from the National Center for Complementary and Alternative Medicine revealed evidence of probiotics to treat diarrhea and prevent infections of the urinary tract.

Calcium—Heal Broken Bones

Turning to calcium-rich foods instead of calcium pills is a recommended step toward healing broken bones. The next step is incorporating vitamin D, which helps your body absorb the calcium.

Calcium sources include dairy products (such as yogurt and milk), green vegetables (such as kale), nuts, and beans. Vitamin D sources include eggs, dairy, and fatty fish (such as sardines and salmon).

Swiss Chard—Multiple Benefits

A relative of the beet, Swiss chard provides an excellent source of vitamins C, E, and K, as well as fiber, zinc, and calcium. With a wide green leaf, and a stalk ranging in color from white to red to yellow, Swiss chard combines a bitter taste with a salty flavor.

This nutrition-packed vegetable supports bone health, fights stress-related disease, and holds anti-inflammatory properties. Sautee it, toss it in a salad, or replace it for spinach in any dish.

More Resources—Prevention & Management

Healing and healthy living require balance. Avoid or limit empty calories and foods that rob you of energy, ultimately slowing you down and harming your health. Opting for nutritious foods to fuel your day will help prevent illness and improve recovery should an injury occur. ]]> Nutrition millenium girl http://www.enhancegenetics.com/showthread.php?t=10395 http://www.enhancegenetics.com/showthread.php?t=10394&goto=newpost Tue, 17 Apr 2012 18:46:43 GMT Cut your breasts into small 1 inch square pieces. Oh, that's going to leave a mark!
Get out a non-stick pan, and put a little PAM on it. PAM is really slippery and makes cooking easier. ;)
Heat the pan to around medium temperature, and put in the chicken.
Add some BBQ sauce to it while cooking, spreading it evenly over the chicken. Don't use too much or you'll end up eating a bowl of chicken-flavored BBQ sauce.
Cook until it's light brown, and don't burn it! Burning food destroys some of the protein.

And that's it! Nothing could be easier. I usually have some green beans and rice with this meal. Lots of good protein and carbs. Very low fat if you skip the butter and all. ]]> Recipes millenium girl http://www.enhancegenetics.com/showthread.php?t=10394 http://www.enhancegenetics.com/showthread.php?t=10393&goto=newpost Tue, 17 Apr 2012 18:39:41 GMT 1. Sprinkle chicken with salt and pepper. 2. Lightly coat a nonstick skillet with cooking spray. 3. Cook chicken over medium heat until light... 1. Sprinkle chicken with salt and pepper.

2. Lightly coat a nonstick skillet with cooking spray.

3. Cook chicken over medium heat until light brown (about 15 minutes), turning once. Reduce heat.

4. Sprinkle garlic, lemon, half of tomato, onion, parsley and oregano over chicken pieces in skillet.

5. Add wine and broth.

6. Cover and simmer for 15 minutes.

7. Add remaining tomato and sweet peppers, cover and continue to simmer for 7-10 minutes or until chicken is tender and cooked through.

8. Serve with cooked rice. ]]> Recipes millenium girl http://www.enhancegenetics.com/showthread.php?t=10393