Strong Curves – by Bret Contreras & Kellie Davis
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The title (and subtitle) is, of course, an appeal to vanity. However, the first-listed author is well-known as “The Glute Guy”, and he takes this very seriously, not just for aesthetic reasons but also for practical reasons.
After all, when it comes to posture and stability, a lot rests on our hips, and hips, well, they rest on our butt and thighs. What’s more, the gluteus maximus is the largest muscle in the human body, so really, is it a good one to neglect? Probably not, and your lower back will definitely thank you for keeping your glutes in good order, too.
That said, while it’s a focal point, it’s not the be-all-and-end-all, and this book does cover the whole body.
The book takes the reader from “absolute beginner” to “could compete professionally”, with clearly-illustrated and well-described exercises. We also get a strong “crash course” in the relevant anatomy and physiology, and even a chapter on nutrition, which is a lot better than a lot of exercise books’ efforts in that regard.
For those who like short courses, this book has several progressive 12-week workout plans that take the reader from a very clear starting point to a very clear goal point.
Another strength of the book is that while a lot of exercises expect (and require) access to a gym, there are also whole sections of “at home / bodyweight” exercises, including 12-week workout plans for such, as described above.
Bottom line: there’s really nothing bad that this reviewer can find to say about this one—highly recommendable to any woman who wants to get strong while keeping a feminine look.
Click here to check out Strong Curves, and rebuild your body, your way!
PS: at first glance, the cover art looks like an AI model; it’s not; that’s the co-author Kellie Davis, who also serves as the model through the book’s many photographic illustrations.
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Passion Fruit vs Blueberries – Which is Healthier?
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Our Verdict
When comparing passion fruit to blueberries, we picked the passion fruit.
Why?
It wasn’t close!
In terms of macros, the passion fruit has 3x the protein, 1.5x the carbs, and more than 4x the fiber. An easy win for passion fruit!
In the category of vitamins, passion fruit has more of vitamins A, B2, B3, B5, B6, B7, B9, C, and choline, while blueberries have more of vitamins B1, E, and K. So, blueberries are not without their merits, but all in all, another win for passion fruit here.
When it comes to minerals, passion fruit has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while blueberries have slightly more zinc.
Looking at polyphenols, this is one category where blueberry wins, and by a fair margin. We think that’s a great reason to enjoy blueberries, but not enough to reverse the win for passion fruit based on all the other categories!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Enjoy!
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Breaking Free from Emotional Eating – Geneen Roth
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The isn’t a book about restrictive dieting, or even willpower. Rather, it’s about making the unconscious conscious, and changing your relationship with food from being one of compulsion, to one of choice, wherein you also get the choice of saying “no”.
Roth takes us through the various ways in which life seems to conspire to take consciousness away from eating, from obvious distractions such as TV, to less obvious ones, like “it doesn’t count if you’re not sitting down”. She also tackles other psychological aspects, such as those people get from parents—which can be a big factor for many.
Importantly, she teaches us that when it comes to “have your cake and eat it”, you can also, in fact, have your cake and not eat it. That’s an option too. Its mere presence in our house is not the boss of us. However, overcoming the “this then that” automatic process that goes from having to eating, is something that Roth gives quite some attention to, offering a number of reframes to make it a lot easier.
The style is friendly, conversational, pop-science, and the format dates it a little—this is very much a book formatted the way pop-science books were formatted 20–50 years ago (the book itself is from 2003, for what it’s worth). However, a lack of modern format doesn’t take away from its very valuable insights, and if anything, the older format rather promotes reading a book from cover to cover, which can be beneficial.
Bottom line: if emotional or compulsive eating is something that you’ve found tricky to overcome, then this book can help make it a lot easier.
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Visceral Belly Fat & How To Lose It
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Visceral Belly Fat & How To Lose It
We’ve talked before about how waist circumference is a much more useful indicator of metabolic health than BMI.
So, let’s say you’ve a bit more around the middle than you’d like, but it stubbornly stays there. What’s going on underneath what you can see, why is it going on, and how can you get it to change?
What is visceral fat?
First, let’s talk about subcutaneous fat. That’s the fat directly under your skin. Women usually have more than men, and that’s perfectly healthy (up to a point); it’s supposed to be that way. We (women) will tend to accumulate this mostly in places such as our breasts, hips, and butt, and work outwards from there. Men will tend to put it on more to the belly and face.
Side-note: if you’re undergoing (untreated) menopause, the changes in your hormone levels will tend to result in more subcutaneous fat to the belly and face too. That’s normal, and/but normal is not always good, and treatment options are great (with hormone replacement therapy, HRT, topping the list).
Visceral fat (also called visceral adipose tissue), on the other hand, is the fat of the viscera—the internal organs of the abdomen.
So, this is fat that goes under your abdominal muscles—you can’t squeeze this (directly).
So what can we do?
Famously “you can’t do spot reduction” (lose fat from a particular part of your body by focusing exercises on that area), but that’s about subcutaneous fat. There are things you can do that will reduce your visceral fat in particular.
Some of these advices you may think “that’s just good advice for losing fat in general” and it is, yes. But these are things that have the biggest impact on visceral fat.
Cut alcohol use
This is the biggie. By numerous mechanisms, some of which we’ve talked about before, alcohol causes weight gain in general yes, but especially for visceral fat.
Get better sleep
You might think that hitting the gym is most important, but this one ranks higher. Yes, you can trim visceral fat without leaving your bed (and even without getting athletic in bed, for that matter). Not convinced?
- Here’s a study of 101 people looking at sleep quality and abdominal adiposity
- Oh, and here’s a meta-analysis with 56,000 people (finding the same thing), in case that one study didn’t convince you.
So, the verdict is clear: you snooze, you lose (visceral fat)!
Tweak your diet
You don’t have to do a complete overhaul (unless you want to), but a few changes can make a big difference, especially:
- Getting more fiber (this is the biggie when it comes to diet)
- Eating less sugar (not really a surprise, but relevant to mention)
- Eat whole foods (skip the highly processed stuff)
If you’d like to learn more and enjoy videos, here’s an informative one to get you going!
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Brain Health Action Plan – by Dr. Teryn Clarke
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The author is a physician and neurologist, and she brings a lot of science with her when she sets out to Alzheimer’s-proof our brains:
- She talks about brain nourishment, and what things in contrast sabotage our brains, and how.
- She talks intermittent fasting, and optimal scheduling when it comes to food, sleep, exercise, and more.
- She talks about how the rest of our health affects our brain health, and vice versa.
The “action plan” promised by the title includes all of those elements, plus such matters as ongoing education, cognitive stimulation, stress management, dealing with depression, and other mostly-brain-based factors.
As such, it’s not just a “for your information” book, and Dr. Clarke does outline suggested goals, tasks, and habits, advises the use of a streak tracker, provides suggested recipes, and in all ways does what she can to make it easy for the reader to implement the information within.
Bottom line: if you’d like to dodge dementia, this book is quite a comprehensive guide.
Click here to check out Brain Health Action Plan, and enact yours!
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10 Simple Japanese Habits For Healthier & Longer Life
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You don’t have to be Japanese or live in Okinawa to enjoy the benefits of healthy longevity. A lot of it comes down to simple habits:
Easy to implement
We’ll not keep the 10 habits a mystery; they are:
- Start the day with hot water: drinking hot water in the morning helps with hydration, warming the body, and aiding digestion.
- Enjoy a hearty breakfast: Japanese breakfasts are traditionally filling, nutritious, and help promote energy and longevity. Typical components include rice, miso soup, fish, and pickles.
- Take balanced meals: Japanese education emphasizes nutrition from a young age, promoting balanced meals with proteins, fiber, and vitamins & minerals.
- Enjoy fermented foods: fermented foods, such as nattō and soy-based condiments, support digestion, heart health, and the immune system.
- Drink green tea and matcha: both are rich in health benefits; preparing matcha mindfully adds a peaceful ritual to daily life too.
- Keep the “80% full” rule: “hara hachi bu” encourages eating until 80% full, which can improve longevity and, of course, prevent overeating.
- Use multiple small dishes: small servings and a variety of dishes help prevent overeating and ensure a diverse intake of nutrients.
- Gratitude before and after meals: saying “itadakimasu” and “gochisousama” promotes mindful eating, and afterwards, good digestion. Speaking Japanese is of course not the key factor here, but rather, do give yourself a moment of reflection before and after meals.
- Use vinegar in cooking: vinegar, often used in sushi rice and sauces like ponzu, adds flavor and offers health benefits, mostly pertaining to blood sugar balance.
- Eat slowly: Eating at a slower pace will improve digestion, and can enhance satiety and prevent accidentally overeating.
For more on all of these, enjoy:
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Want to learn more?
You might also like to read:
How To Get More Out Of What’s On Your Plate
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The voice in your head may help you recall and process words. But what if you don’t have one?
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Can you imagine hearing yourself speak? A voice inside your head – perhaps reciting a shopping list or a phone number? What would life be like if you couldn’t?
Some people, including me, cannot have imagined visual experiences. We cannot close our eyes and conjure an experience of seeing a loved one’s face, or imagine our lounge room layout – to consider if a new piece of furniture might fit in it. This is called “aphantasia”, from a Greek phrase where the “a” means without, and “phantasia” refers to an image. Colloquially, people like myself are often referred to as having a “blind mind”.
While most attention has been given to the inability to have imagined visual sensations, aphantasics can lack other imagined experiences. We might be unable to experience imagined tastes or smells. Some people cannot imagine hearing themselves speak.
A recent study has advanced our understanding of people who cannot imagine hearing their own internal monologue. Importantly, the authors have identified some tasks that such people are more likely to find challenging.
What the study found
Researchers at the University of Copenhagen in Denmark and at the University of Wisconsin-Madison in the United States recruited 93 volunteers. They included 46 adults who reported low levels of inner speech and 47 who reported high levels.
Both groups were given challenging tasks: judging if the names of objects they had seen would rhyme and recalling words. The group without an inner monologue performed worse. But differences disappeared when everyone could say words aloud.
Importantly, people who reported less inner speech were not worse at all tasks. They could recall similar numbers of words when the words had a different appearance to one another. This negates any suggestion that aphants (people with aphantasia) simply weren’t trying or were less capable.
A welcome validation
The study provides some welcome evidence for the lived experiences of some aphants, who are still often told their experiences are not different, but rather that they cannot describe their imagined experiences. Some people feel anxiety when they realise other people can have imagined experiences that they cannot. These feelings may be deepened when others assert they are merely confused or inarticulate.
In my own aphantasia research I have often quizzed crowds of people on their capacity to have imagined experiences.
Questions about the capacity to have imagined visual or audio sensations tend to be excitedly endorsed by a vast majority, but questions about imagined experiences of taste or smell seem to cause more confusion. Some people are adamant they can do this, including a colleague who says he can imagine what combinations of ingredients will taste like when cooked together. But other responses suggest subtypes of aphantasia may prove to be more common than we realise.
The authors of the recent study suggest the inability to imagine hearing yourself speak should be referred to as “anendophasia”, meaning without inner speech. Other authors had suggested anauralia (meaning without auditory imagery). Still other researchers have referred to all types of imagined sensation as being different types of “imagery”.
Having consistent names is important. It can help scientists “talk” to one another to compare findings. If different authors use different names, important evidence can be missed.
We have more than 5 senses
Debate continues about how many senses humans have, but some scientists reasonably argue for a number greater than 20.
In addition to the five senses of sight, smell, taste, touch and hearing, lesser known senses include thermoception (our sense of heat) and proprioception (awareness of the positions of our body parts). Thanks to proprioception, most of us can close our eyes and touch the tip of our index finger to our nose. Thanks to our vestibular sense, we typically have a good idea of which way is up and can maintain balance.
It may be tempting to give a new name to each inability to have a given type of imagined sensation. But this could lead to confusion. Another approach would be to adapt phrases that are already widely used. People who are unable to have imagined sensations commonly refer to ourselves as “aphants”. This could be adapted with a prefix, such as “audio aphant”. Time will tell which approach is adopted by most researchers.
Why we should keep investigating
Regardless of the names we use, the study of multiple types of inability to have an imagined sensation is important. These investigations could reveal the essential processes in human brains that bring about a conscious experience of an imagined sensation.
In time, this will not only lead to a better understanding of the diversity of humans, but may help uncover how human brains can create any conscious sensation. This question – how and where our conscious feelings are generated – remains one of the great mysteries of science.
Derek Arnold, Professor, School of Psychology, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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