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Health and Fitness - The Huffington Post
5 Ways To Work Out Like A World-Champion Surfer -- No Ocean Necessary
Surfing not only requires (and builds!) strong arms, shoulders and core muscles, it also can improve balance and coordination. It's also a really fun way to work out.
That's why world-champion Joel Parkinson and his trainer Wes Berg have paired up to launch the Joel Parkinson Pro Surf Training app, which brings surfing-inspired fitness to the masses. "Training for surfing is different [than] a lot of other professional sports -- it's done on land to perform in the water, so we need to be very in-tune with the way the body moves," Parkinson said in a statement.
A few of the moves highlighted in the app are below. Whether or not you'll be riding any waves in the near future, adding these your exercise routine can improve flexibility, coordination and strength.
1. Clock Lunges
This exercise is done one leg at a time, and, as the name would suggest, the lunging leg extends around the body like a clock, while the other foot remains planted in the middle. It's great for building leg and core strength, as well as improving range of motion through the knees, ankles and hips. Do five full reps on each leg.
2. Squat Jump With Rotation
Build leg and core strength while improving coordination. Do three sets of 10 reps.
3. Ball Roll Out
Build core strength and stability. Do three sets of 10 reps.
4. Cable Reverse Wood Chop
Strengthen legs, core and shoulders while improving your flexibility.
5. Supermans
This one is for the more adventurous! Do three sets of eight reps on each.
All photos from Joel Parkinson Pro Surf Training App, available for Android and iPhone
That's why world-champion Joel Parkinson and his trainer Wes Berg have paired up to launch the Joel Parkinson Pro Surf Training app, which brings surfing-inspired fitness to the masses. "Training for surfing is different [than] a lot of other professional sports -- it's done on land to perform in the water, so we need to be very in-tune with the way the body moves," Parkinson said in a statement.
A few of the moves highlighted in the app are below. Whether or not you'll be riding any waves in the near future, adding these your exercise routine can improve flexibility, coordination and strength.
1. Clock Lunges
This exercise is done one leg at a time, and, as the name would suggest, the lunging leg extends around the body like a clock, while the other foot remains planted in the middle. It's great for building leg and core strength, as well as improving range of motion through the knees, ankles and hips. Do five full reps on each leg.
2. Squat Jump With Rotation
Build leg and core strength while improving coordination. Do three sets of 10 reps.
3. Ball Roll Out
Build core strength and stability. Do three sets of 10 reps.
4. Cable Reverse Wood Chop
Strengthen legs, core and shoulders while improving your flexibility.
5. Supermans
This one is for the more adventurous! Do three sets of eight reps on each.
All photos from Joel Parkinson Pro Surf Training App, available for Android and iPhone
5 Smart Reasons To Eat Eggs
By Kristin Kirkpatrick, RD, for YouBeauty.com
Eggs are beautiful. They are a picture-perfect example of what nature is able to accomplish. They help make us more beautiful by helping both the inside of our body, like our hearts, as well as the outside of our body, like our hair.
While eggs have gotten a bad reputation for a long time due to cholesterol fears, evidence in the British Medical Journal showed that moderate egg consumption may not have any effect on heart disease or stroke.
Here are five reasons why eggs fit well into a beautiful diet:
Eggs can help make beautiful babies. They're a must for pregnant women. Why? Because eggs are full of choline, a B vitamin that growing babies need for essential development of the brain. Choline supplementation has also been linked to a lower risk of mental disorders in babies, as well as well as a reduced risk for both Down syndrome and dementia.
Eggs can help curb your evening snack cravings. Eating a high-protein breakfast helps ward off cravings later in the day, according to a 2013 study. The high quality protein in eggs helped create greater satiety in individuals, which lasted all day long. So if you're trying to lose a few pounds and just can't shake your cravings for chips or sweets after 7 p.m., eggs may be something you'll want to consider earlier in the day.
Eggs may improve your reflexes. A 2014 study found that tyrosine, an amino acid found in eggs, helped individuals with making quick, knee-jerk responses more than a placebo. Researchers noted that the tyrosine effect may actually help in situations such as driving where an instant decision can mean the difference between an accident and just a normal day on the road.
Eggs may help to reduce the risk of cancer. Antioxidants in eggs may actually help to reduce the risk of both cancer and heart disease, two of the major killers in the United States, according to a 2011 study. Even though cooking eggs reduces the amount of antioxidants by half, that still leaves eggs with the same amount of antioxidants found in apples, according to researchers.
Eggs may help to lower blood pressure. The protein in eggs could help reduce blood pressure by acting in the body the same way an ACE (angiotensin-converting-enzyme) inhibitor, a type of hypertension medication, would, according to a 2009 study. With a reduced risk of high blood pressure comes a reduced risk for heart disease as well -- an added benefit!
Keep in mind that you don't have to limit egg consumption to breakfast. Make hard-boiled eggs ahead of time and keep them on hand for snacks -- eggs are a great fuel source before a run. Or have them for lunch instead, using egg whites and turmeric-rich yellow mustard to make healthy deviled eggs, or even dinner, mixing together egg whites, spinach, onions and broccoli to create an amazing frittata.
Just be sure to watch your overall daily animal protein intake. A March 2014 study showed that protein from animals increased mortality in adults under the age of 65. That doesn't mean you should never have animal protein sources like eggs; it just means that your eggs should come along with a well-rounded diet rich in fruits, vegetables, whole grains, legumes and protein sources from plants as well.
More from YouBeauty.com:
The Food That Makes You Feel Tired and Lazy
Your All-Day Energy Meal Plan
9 'Healthy' Habits That Really Aren't
Eggs are beautiful. They are a picture-perfect example of what nature is able to accomplish. They help make us more beautiful by helping both the inside of our body, like our hearts, as well as the outside of our body, like our hair.
While eggs have gotten a bad reputation for a long time due to cholesterol fears, evidence in the British Medical Journal showed that moderate egg consumption may not have any effect on heart disease or stroke.
Here are five reasons why eggs fit well into a beautiful diet:
Eggs can help make beautiful babies. They're a must for pregnant women. Why? Because eggs are full of choline, a B vitamin that growing babies need for essential development of the brain. Choline supplementation has also been linked to a lower risk of mental disorders in babies, as well as well as a reduced risk for both Down syndrome and dementia.
Eggs can help curb your evening snack cravings. Eating a high-protein breakfast helps ward off cravings later in the day, according to a 2013 study. The high quality protein in eggs helped create greater satiety in individuals, which lasted all day long. So if you're trying to lose a few pounds and just can't shake your cravings for chips or sweets after 7 p.m., eggs may be something you'll want to consider earlier in the day.
Eggs may improve your reflexes. A 2014 study found that tyrosine, an amino acid found in eggs, helped individuals with making quick, knee-jerk responses more than a placebo. Researchers noted that the tyrosine effect may actually help in situations such as driving where an instant decision can mean the difference between an accident and just a normal day on the road.
Eggs may help to reduce the risk of cancer. Antioxidants in eggs may actually help to reduce the risk of both cancer and heart disease, two of the major killers in the United States, according to a 2011 study. Even though cooking eggs reduces the amount of antioxidants by half, that still leaves eggs with the same amount of antioxidants found in apples, according to researchers.
Eggs may help to lower blood pressure. The protein in eggs could help reduce blood pressure by acting in the body the same way an ACE (angiotensin-converting-enzyme) inhibitor, a type of hypertension medication, would, according to a 2009 study. With a reduced risk of high blood pressure comes a reduced risk for heart disease as well -- an added benefit!
Keep in mind that you don't have to limit egg consumption to breakfast. Make hard-boiled eggs ahead of time and keep them on hand for snacks -- eggs are a great fuel source before a run. Or have them for lunch instead, using egg whites and turmeric-rich yellow mustard to make healthy deviled eggs, or even dinner, mixing together egg whites, spinach, onions and broccoli to create an amazing frittata.
Just be sure to watch your overall daily animal protein intake. A March 2014 study showed that protein from animals increased mortality in adults under the age of 65. That doesn't mean you should never have animal protein sources like eggs; it just means that your eggs should come along with a well-rounded diet rich in fruits, vegetables, whole grains, legumes and protein sources from plants as well.
More from YouBeauty.com:
The Food That Makes You Feel Tired and Lazy
Your All-Day Energy Meal Plan
9 'Healthy' Habits That Really Aren't
Here's What Happens In Your Body When You Yawn (At Least In Theory)
Welcome to Ask Healthy Living -- in which you submit your most burning health questions and we do our best to ask the experts and get back to you. Have a question? Get in touch here and you could appear on Healthy Living!
"Ask Healthy Living" is for informational purposes only and is not a substitute for medical advice. Please consult a qualified health care professional for personalized medical advice.
What happens to the body when you yawn and why do we yawn?
-- Teresa
The earliest theory of yawning, laid forth by Hippocrates, suggested that the action sucks in "good" air while pushing out bad air. That isn't too far off from the theory that dominated the last century, which is that yawning delivers an extra hit of energy-boosting oxygen while pushing carbon monoxide out. But although commonly accepted, that theory has been contradicted by research, which shows that those who need more oxygen -- including exercisers and people with oxygen-depriving medical conditions -- don't yawn more than the average person.
Yawning remains a bit of a mystery, perhaps because -- pitted against deadly diseases -- it is a low priority for medical research funding, suggests Steven M. Platek, Ph.D., a professor of psychology at Georgia Gwinnett College in Lawrenceville, Ga., who studies contagious yawning.
While the medical community has not yet settled on a definitive explanation, the most commonly agreed upon and promising theory (and by promising, we mean the hypothesis has been confirmed in all studies and contradicted by none, but research is not yet conclusive) is that a yawn is triggered by a rise in brain temperature.
"Brains are metabolically costly," explains Platek. "They're the size of a grapefruit but they consume 40 percent of our metabolic energy. And the brain runs hot."
Researchers have found that yawning has a cooling effect on the brain, preventing it from getting overheated, which can diminish alertness. Core brain temperatures rise when we're tired, when we're unstimulated (read: bored), and among other circumstances such as hot ambient temperatures or infections. And a quick cooling can help us regain alertness.
"Brain temperatures are determined by three variables: rate of arterial blood flow, the temperature of the blood and the metabolic heat production within the brain," explains Andrew C. Gallup, Ph.D., an assistant professor of psychology at SUNY College at Oneonta and a lead author on several studies about thermoregulation and yawning. "So yawning may function in altering the first two variables: increasing arterial blood flow and allowing the flow of cooler blood to the brain."
To answer the question of what happens in the body is fairly straightforward: When you yawn, your mouth gapes open and you inhale deeply, finishing with a short exhalation. During this time, the muscles around your skull contract and stretch and you take in ambient air. New, cooler blood is pushed toward the skull as warmer venous blood is pushed out.
"That action increases cerebral blood flow to the brain and to the skull and, at same time, it forces the warmer venous blood away from the skull," explains Gallup. "The muscle stretching increases circulation to that area."
Secondary behaviors, like stretching out your arms or throwing your head back as you yawn, also function as cooling techniques as ambient air hits the under-arm area, points out Platek. What's more, these full-body stretches prep your muscles for quick action, contributing to the overall push toward alertness that comes from the cooler brain temperature.
In a research review of thermoregulation and yawning published in Frontiers in Neuroscience, Gallup and his colleague Omar T. Eldakar found that rises in brain temperature preceded yawns in both humans and rats, and that brain temperatures went down following a yawn. They also found research that demonstrated how yawns are more frequent when ambient temperatures are high (contributing to high brain temperatures), but actually decrease when they are so high that they exceed internal brain temperatures, thus rendering the ambient air useless in the service of cooling the brain.
Brain thermoregulation has been an important component in the study of human evolution. Platek points to the work of anthropologist Dean Falk, who specializes in paleoneurology and whose radiator hypothesis suggests that our ancestors' brains began to grow to their current powerhouse size after they developed cranial veins that help cool the brain, allowing for the larger, more complex and metabolically costly brains we now possess.
But the thermoregulation hypothesis for yawning only explains the root cause of what's known as "spontaneous yawning." Much of the research done on the subject actually focuses on contagious yawning -- a phenomenon in which we yawn in response to watching someone else yawn, or even hearing mention or thinking briefly about the action. What's more, we are even more likely to yawn when we watch a close friend or family member do so.
Most of the research on contagious yawning (though a recent paper questioned this connection) has focused on the role of empathy. But we're not talking about compassion or even cognitive empathy -- we're talking about a really unconscious, low-level impetus to relate to others. Think, Platek suggests, of a televised sporting event: If you watch a football player get a terrible sports injury on TV, you might flinch, develop a sympathy pain, or react physiologically in some immediate way. This is the type of empathy researchers are referring to when they discuss its role in yawns. Interestingly, people with autism or schizotypal personality disorder -- neurological conditions characterized by a lack of even low-level empathy -- do not catch yawns as frequently.
And from an evolutionary perspective, this makes sense: If you are in a circumstance in which your brain is heating up or you require some greater alertness, chances are the other people in your group may be experiencing the same thing. Initiating a yawn contributes to the group's communal alertness. "If one member of a group yawns, it's indicative of something that you should be doing," theorizes Platek. Since contagious yawns are physiologically identical to spontaneous ones, they both serve the same purposes.
So why do you yawn? It could be to cool down your hard-working brain or improve alertness -- or it could simply be because you watched someone else do it. Or maybe you're yawning right now as you read this.
Watch the video below to learn more:
Have a question? Ask Healthy Living!
"Ask Healthy Living" is for informational purposes only and is not a substitute for medical advice. Please consult a qualified health care professional for personalized medical advice.
What happens to the body when you yawn and why do we yawn?
-- Teresa
The earliest theory of yawning, laid forth by Hippocrates, suggested that the action sucks in "good" air while pushing out bad air. That isn't too far off from the theory that dominated the last century, which is that yawning delivers an extra hit of energy-boosting oxygen while pushing carbon monoxide out. But although commonly accepted, that theory has been contradicted by research, which shows that those who need more oxygen -- including exercisers and people with oxygen-depriving medical conditions -- don't yawn more than the average person.
Yawning remains a bit of a mystery, perhaps because -- pitted against deadly diseases -- it is a low priority for medical research funding, suggests Steven M. Platek, Ph.D., a professor of psychology at Georgia Gwinnett College in Lawrenceville, Ga., who studies contagious yawning.
While the medical community has not yet settled on a definitive explanation, the most commonly agreed upon and promising theory (and by promising, we mean the hypothesis has been confirmed in all studies and contradicted by none, but research is not yet conclusive) is that a yawn is triggered by a rise in brain temperature.
"Brains are metabolically costly," explains Platek. "They're the size of a grapefruit but they consume 40 percent of our metabolic energy. And the brain runs hot."
Researchers have found that yawning has a cooling effect on the brain, preventing it from getting overheated, which can diminish alertness. Core brain temperatures rise when we're tired, when we're unstimulated (read: bored), and among other circumstances such as hot ambient temperatures or infections. And a quick cooling can help us regain alertness.
"Brain temperatures are determined by three variables: rate of arterial blood flow, the temperature of the blood and the metabolic heat production within the brain," explains Andrew C. Gallup, Ph.D., an assistant professor of psychology at SUNY College at Oneonta and a lead author on several studies about thermoregulation and yawning. "So yawning may function in altering the first two variables: increasing arterial blood flow and allowing the flow of cooler blood to the brain."
To answer the question of what happens in the body is fairly straightforward: When you yawn, your mouth gapes open and you inhale deeply, finishing with a short exhalation. During this time, the muscles around your skull contract and stretch and you take in ambient air. New, cooler blood is pushed toward the skull as warmer venous blood is pushed out.
"That action increases cerebral blood flow to the brain and to the skull and, at same time, it forces the warmer venous blood away from the skull," explains Gallup. "The muscle stretching increases circulation to that area."
Secondary behaviors, like stretching out your arms or throwing your head back as you yawn, also function as cooling techniques as ambient air hits the under-arm area, points out Platek. What's more, these full-body stretches prep your muscles for quick action, contributing to the overall push toward alertness that comes from the cooler brain temperature.
In a research review of thermoregulation and yawning published in Frontiers in Neuroscience, Gallup and his colleague Omar T. Eldakar found that rises in brain temperature preceded yawns in both humans and rats, and that brain temperatures went down following a yawn. They also found research that demonstrated how yawns are more frequent when ambient temperatures are high (contributing to high brain temperatures), but actually decrease when they are so high that they exceed internal brain temperatures, thus rendering the ambient air useless in the service of cooling the brain.
Brain thermoregulation has been an important component in the study of human evolution. Platek points to the work of anthropologist Dean Falk, who specializes in paleoneurology and whose radiator hypothesis suggests that our ancestors' brains began to grow to their current powerhouse size after they developed cranial veins that help cool the brain, allowing for the larger, more complex and metabolically costly brains we now possess.
But the thermoregulation hypothesis for yawning only explains the root cause of what's known as "spontaneous yawning." Much of the research done on the subject actually focuses on contagious yawning -- a phenomenon in which we yawn in response to watching someone else yawn, or even hearing mention or thinking briefly about the action. What's more, we are even more likely to yawn when we watch a close friend or family member do so.
Most of the research on contagious yawning (though a recent paper questioned this connection) has focused on the role of empathy. But we're not talking about compassion or even cognitive empathy -- we're talking about a really unconscious, low-level impetus to relate to others. Think, Platek suggests, of a televised sporting event: If you watch a football player get a terrible sports injury on TV, you might flinch, develop a sympathy pain, or react physiologically in some immediate way. This is the type of empathy researchers are referring to when they discuss its role in yawns. Interestingly, people with autism or schizotypal personality disorder -- neurological conditions characterized by a lack of even low-level empathy -- do not catch yawns as frequently.
And from an evolutionary perspective, this makes sense: If you are in a circumstance in which your brain is heating up or you require some greater alertness, chances are the other people in your group may be experiencing the same thing. Initiating a yawn contributes to the group's communal alertness. "If one member of a group yawns, it's indicative of something that you should be doing," theorizes Platek. Since contagious yawns are physiologically identical to spontaneous ones, they both serve the same purposes.
So why do you yawn? It could be to cool down your hard-working brain or improve alertness -- or it could simply be because you watched someone else do it. Or maybe you're yawning right now as you read this.
Watch the video below to learn more:
Have a question? Ask Healthy Living!
#idahomentalhealth
from Anxiety Agoraphobia Bipolar Disorder Evaluations and Treatment in Boise, Treasure Valley, Idaho http://ift.tt/1iHvlxy