Body Sculpting with Kettlebells for Women – by Lorna Kleidman

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For those of us who are more often lifting groceries or pots and pans than bodybuilding trophies, kettlebells provide a way of training functional strength. This book does (as per the title) offer both sides of things—the body sculpting, and thebody maintenance free from pain and injury.

Kleidman first explains the basics of kettlebell training, and how to get the most from one’s workouts, before discussing what kinds of exercises are best for which benefits, and finally moving on to provide full exercise programs.

The exercise programs themselves are fairly comprehensive without being unduly detailed, and give a week-by-week plan for getting your body to where you want it to be.

The style is fairly personal and relaxed, while keeping things quite clear—the photographs are also clear, though if there’s a weakness here, it’s that we don’t get to see which muscles are being worked in the same as we do when there’s an illustration with a different-colored part to show that.

Bottom line: if you’re looking for an introductory course for kettlebell training that’ll take you from beginner through to the “I now know what I’m doing and can take it from here, thanks” stage.

Click here to check out Body Sculpting With Kettlebells For Women, and get sculpting!

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  • Black Forest Chia Pudding

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    This pudding tastes so decadent, it’s hard to believe it’s so healthy, but it is! Not only is it delicious, it’s also packed with nutrients including protein, carbohydrates, healthy fats (including omega-3s), fiber, vitamins, minerals, and assorted antioxidant polyphenols. Perfect dessert or breakfast!

    You will need

    • 1½ cups pitted fresh or thawed-from-frozen cherries
    • ½ cup mashed banana
    • 3 tbsp unsweetened cocoa powder
    • 2 tbsp chia seeds, ground
    • Optional: 2 pitted dates, soaked in hot water for 10 minutes and then drained (include these if you prefer a sweeter pudding)
    • Garnish: a few almonds, and/or berries, and/or cherries and/or cacao nibs

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend the ingredients except for the chia seeds and the garnish, with ½ cup of water, until completely smooth

    2) Divide into two small bowls or glass jars

    3) Add 1 tbsp ground chia seeds to each, and stir until evenly distributed

    4) Add the garnish and refrigerate overnight or at least for some hours. There’s plenty of wiggle-room here, so make it at your convenience and serve at your leisure.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Entertaining Harissa Traybake

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    No, it’s not entertaining in the sense that it will tell you jokes or perhaps dance for you, but rather: it can be easily prepared in advance, kept in the fridge for up to 3 days, and reheated when needed as part of a spread when entertaining, leaving you more time to spend with your houseguests

    Aside from its convenience, it is of course nutritious and delicious:

    You will need

    • 14 oz cherry tomatoes
    • 2 cans chickpeas, drained and rinsed (or 2 cups cooked chickpeas, drained and rinsed)
    • 2 eggplants, cut into ¾” cubes
    • 1 red onion, roughly chopped
    • 1 bulb garlic
    • 2 tbsp extra virgin olive oil
    • 1 tbsp harissa paste
    • 1 tbsp ras el-hanout
    • 1 tsp MSG or 2 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 400℉ / 200℃

    2) Mix the onion, eggplant, and garlic (whole cloves; just peel them and put them in) with the olive oil in a mixing bowl, ensuring everything is coated evenly.

    3) Add in 1 tbsp of the harissa paste, 1 tbsp of the ras-el hanout, and half of the MSG/salt, and again mix thoroughly to coat evenly.

    4) Bake in the oven, in a walled tray, for about 30 minutes, giving things a stir/jiggle halfway through to ensure they cook evenly.

    5) Add the cherry tomatoes to the tray, and return to the oven for another 10 minutes.

    6) Mix the chickpeas with the other 1 tbsp of the harissa paste, the other 1 tbsp of the ras-el hanout, and the other half of the MSG/salt, and add to the tray, returning it to the oven for a final 10 minutes.

    7) Serve hot, or set aside for later, refrigerating once cool enough to do so. When you do serve, we recommend serving with a yogurt, cucumber, and mint dip, and perhaps flatbreads (you can use our Healthy Homemade Flatbreads recipe):

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • What’s the difference between ADD and ADHD?

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    Around one in 20 people has attention-deficit hyperactivity disorder (ADHD). It’s one of the most common neurodevelopmental disorders in childhood and often continues into adulthood.

    ADHD is diagnosed when people experience problems with inattention and/or hyperactivity and impulsivity that negatively impacts them at school or work, in social settings and at home.

    Some people call the condition attention-deficit disorder, or ADD. So what’s the difference?

    In short, what was previously called ADD is now known as ADHD. So how did we get here?

    Let’s start with some history

    The first clinical description of children with inattention, hyperactivity and impulsivity was in 1902. British paediatrician Professor George Still presented a series of lectures about his observations of 43 children who were defiant, aggressive, undisciplined and extremely emotional or passionate.

    Since then, our understanding of the condition evolved and made its way into the Diagnostic and Statistical Manual of Mental Disorders, known as the DSM. Clinicians use the DSM to diagnose mental health and neurodevelopmental conditions.

    The first DSM, published in 1952, did not include a specific related child or adolescent category. But the second edition, published in 1968, included a section on behaviour disorders in young people. It referred to ADHD-type characteristics as “hyperkinetic reaction of childhood or adolescence”. This described the excessive, involuntary movement of children with the disorder.

    Kids in the 60s playing
    It took a while for ADHD-type behaviour to make in into the diagnostic manual. Elzbieta Sekowska/Shutterstock

    In the early 1980s, the third DSM added a condition it called “attention deficit disorder”, listing two types: attention deficit disorder with hyperactivity (ADDH) and attention deficit disorder as the subtype without the hyperactivity.

    However, seven years later, a revised DSM (DSM-III-R) replaced ADD (and its two sub-types) with ADHD and three sub-types we have today:

    • predominantly inattentive
    • predominantly hyperactive-impulsive
    • combined.

    Why change ADD to ADHD?

    ADHD replaced ADD in the DSM-III-R in 1987 for a number of reasons.

    First was the controversy and debate over the presence or absence of hyperactivity: the “H” in ADHD. When ADD was initially named, little research had been done to determine the similarities and differences between the two sub-types.

    The next issue was around the term “attention-deficit” and whether these deficits were similar or different across both sub-types. Questions also arose about the extent of these differences: if these sub-types were so different, were they actually different conditions?

    Meanwhile, a new focus on inattention (an “attention deficit”) recognised that children with inattentive behaviours may not necessarily be disruptive and challenging but are more likely to be forgetful and daydreamers.

    Woman daydreams
    People with inattentive behaviours may be more forgetful or daydreamers. fizkes/Shutterstock

    Why do some people use the term ADD?

    There was a surge of diagnoses in the 1980s. So it’s understandable that some people still hold onto the term ADD.

    Some may identify as having ADD because out of habit, because this is what they were originally diagnosed with or because they don’t have hyperactivity/impulsivity traits.

    Others who don’t have ADHD may use the term they came across in the 80s or 90s, not knowing the terminology has changed.

    How is ADHD currently diagnosed?

    The three sub-types of ADHD, outlined in the DSM-5 are:

    • predominantly inattentive. People with the inattentive sub-type have difficulty sustaining concentration, are easily distracted and forgetful, lose things frequently, and are unable to follow detailed instructions
    • predominantly hyperactive-impulsive. Those with this sub-type find it hard to be still, need to move constantly in structured situations, frequently interrupt others, talk non-stop and struggle with self control
    • combined. Those with the combined sub-type experience the characteristics of those who are inattentive and hyperactive-impulsive.

    ADHD diagnoses continue to rise among children and adults. And while ADHD was commonly diagnosed in boys, more recently we have seen growing numbers of girls and women seeking diagnoses.

    However, some international experts contest the expanded definition of ADHD, driven by clinical practice in the United States. They argue the challenges of unwanted behaviours and educational outcomes for young people with the condition are uniquely shaped by each country’s cultural, political and local factors.

    Regardless of the name change to reflect what we know about the condition, ADHD continues to impact educational, social and life situations of many children, adolescents and adults.

    Kathy Gibbs, Program Director for the Bachelor of Education, Griffith University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Endure – by Alex Hutchinson
  • The Good Life – by Robert Waldinger, MD, and Marc Schulz, PhD

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    For any who have thought “there must be some middle-ground between entirely subjective self-help books advising how to feel better, and sifting through clinical data on what actually affects people’s moods“, this book is exactly that middle-ground!

    Drs. Waldinger and Schultz went through the 80-year-long Harvard Study of Adult Development with a fine-toothed comb, and this book details—more readably—what they found.

    There are frequent references to data from the study. Not just numbers, though, people’s answers to questions, too. And how different factors about people’s lives affected their answers to the same questions.

    We hear from all ages, from young adults to octagenarians, and learn how attitudes (including: of the same people) change over time. Not because people are fickle, but because people grow… or become disillusioned. Or sometimes, both.

    We learn about the importance of money… And where that importance ends.

    We learn importance of relationships of various kinds, and this is certainly a recurring theme throughout the study—and thus, throughout the book.

    The book doesn’t just present data, though, it also presents actionable insights along the way.

    Bottom line: the combined wisdom and life-experiences of a lot of people provide a very “big picture” view of life, and what makes us happy, really. We highly recommend it!

    Pick up The Good Life from Amazon Today!

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  • Capsaicin For Weight Loss And Against Inflammation

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Capsaicin’s Hot Benefits

    Capsaicin, the compound in hot peppers that makes them spicy, is a chemical irritant and a neurotoxin. However, humans being humans, we decided to eat them for fun.

    In contrast to many other ways in which humans recreationally enjoy things that are objectively poisonous, consuming capsaicin (in moderation) is considered to have health benefits, such as aiding weight loss (by boosting metabolism) and reducing inflammation.

    Let’s see what the science says…

    First: is it safe?

    Capsaicin is classified as “Generally Recognized As Safe”. That said, the same mechanism that causes them to boost metabolism, does increase blood pressure:

    Mechanisms underlying the hypertensive response induced by capsaicin

    If you are in good cardiovascular health, this increase should be slight and not pose any threat, unless for example you enter a chili-eating contest when not acclimated to such:

    Capsaicin and arterial hypertensive crisis

    As ever, if unsure, do check with your doctor first, especially if you are taking any blood pressure medications, or otherwise have known blood pressure issues.

    Does it really boost metabolism?

    It certainly does; it works by increasing oxygen consumption and raising body temperature, both of which mean more calories will be burned for the same amount of work:

    Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications

    This means, of course, that chili peppers enjoy the status of being functionally a “negative calorie” food, and a top-tier one at that:

    Chili pepper as a body weight-loss food

    Here’s a good quality study that showed a statistically significant* fat loss improvement over placebo:

    Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis

    *To put it in numbers, the benefit was:

    • 5.91 percentage points lower body fat percentage than placebo
    • 6.68 percentage points greater change in body fat mass than placebo

    See also: Difference between percentages and percentage points

    For those who prefer big reviews than single studies, we’ve got you covered:

    The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans

    Does it really reduce inflammation?

    Counterintuitive as it may seem, yes. By means of reducing oxidative stress. Given that things that reduce oxidative stress tend to reduce inflammation, and in turn tend to reduce assorted disease risks (from diabetes to cancer to Alzheimer’s), this probably has more knock-on benefits too, but we don’t have room to explore all of those today.

    Fresh peppers are best for this, but dried peppers (such as when purchased as a ground spice in the supermarket, or when purchased as a capsule-based supplement) still have a very respectable anti-inflammatory effect:

    How much should we take?

    It’s recommended to start at a low dose and gradually increase it, but 2–6mg of capsaicin per day is the standard range used in studies.

    If you’re getting this from peppers, then for example cayenne pepper (a good source of capsaicin) contains around 2.5mg of capsaicin per 1 gram of cayenne.

    In the case of capsules, if for example you don’t like eating hot pepper, this will usually mean taking 2–6 capsules per day, depending on dosage.

    Make sure to take it with plenty of water!

    Where can we get it?

    Fresh peppers or ground spice from your local grocery store is fine. Your local health food store probably sells the supplements, too.

    If you’d like to buy it online, here is an example product on Amazon.

    Note: options on Amazon were more limited than usual, so this product is not vegan, and probably not halal or kosher, as the capsule contains an unspecified gelatin.

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  • Elderhood – by Dr. Louise Aronson

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    Where does “middle age” end, and “old age” begin? By the United States’ CDC’s categorization, human life involves:

    • 17 stages of childhood, deemed 0–18
    • 5 stages of adulthood, deemed 18–60
    • 1 stage of elderhood, deemed 60+

    Isn’t there something missing here? Do we just fall off some sort of conveyor belt on our sixtieth birthdays, into one big bucket marked “old”?

    Yesterday you were 59 and enjoying your middle age; today you have, apparently, the same medical factors and care needs as a 114-year-old.

    Dr. Louise Aronson, a geriatrician, notes however that medical science tends to underestimate the differences found in more advanced old age, and underresearch them. That elders consume half of a country’s medicines, but are not required to be included in clinical trials. That side effects not only are often different than for younger adults, but also can cause symptoms that are then dismissed as “Oh she’s just old”.

    She explores, mostly through personal career anecdotes, the well-intentioned disregard that is frequently given by the medical profession, and—importantly—how we might overcome that, as individuals and as a society.

    Bottom line: if you are over the age of 60, love someone over the age of 60, this is a book for you. Similarly if you and/or they plan to live past the age of 60, this is also a book for you.

    Click here to check out Elderhood, and empower yours!

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