This is a bitter pill to swallow. Many cocoa products in the US contain concerning levels of toxic heavy metals, a new study from George Washington University warns. Many cocoa products in the US contain worrisome levels of lead and cadmium, a new study from George Washington University warns. Picture Partners – stock.adobe.com Researchers analyzed 72 cocoa-based foods — including dark chocolate, often praised as a heart-healthy treat — over eight years. They found that 43% of the products contained an amount of lead that tops recommendations, while 35% exceeded cadmium limits. Surprisingly, organic-labeled products had higher levels of lead and cadmium than non-organic products, the researchers said. Contamination can come from soil or occur during manufacturing. A single serving of these cocoa items may not pose significant health risks, but several servings might. Leigh Frame, director of integrative medicine at GW, led the testing of 72 cocoa-based products. The George Washingto...
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Personal trainer reveals 3 simple ways to stay strong as you age
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Want to age better? You better step on it!
To build strength for long-term health, celebrity nutritionist and certified personal trainer JJ Virgin advises simulating your daily activities in the gym, performing workouts that engage fast-twitch muscles and prioritizing protein in your diet.
“Aging is a privilege but aging powerfully is a choice,” Virgin declared.
Virgin emphasized the importance of a training regimen that helps with your daily routine, such as bent-over deadlifts to practice moving a heavy box or lifting a child or pet; and weighted step-ups, which are designed to enhance glute strength and imitate hiking or walking up stairs. Getty Images
Simulate your daily activities in the gym
“We train in the gym to get better at life,” Virgin explained.
She emphasized the importance of a training regimen that helps with your daily routine, such as squats to mimic sitting down or standing up from a chair; bent-over deadlifts to practice moving a heavy box or lifting a child or pet; and weighted step-ups, which are designed to enhance glute strength and imitate hiking or walking up stairs.
“How often do you ever do a bicep curl…unless you’re in a marching band?” she reasoned.
Virgin also suggests incorporating jump training, sprints, high-intensity interval training, Olympic lifts, high knees and other agility exercises into your routine, so you’re better able to ride a bike in the future or chase after your dog or grandchild. Getty Images
Perform workouts that engage fast-twitch muscles
Virgin also advises building fast-twitch muscles, which are found throughout the body but especially in biceps, quadriceps and pecs.
Fast-twitch muscle fibers are responsible for quick, explosive movements, while slow-twitch muscle fibers are better for endurance activities. Calf muscles are composed mostly of slow-twitch muscle fibers, which are also prominent in the back and feet.
Virgin suggests incorporating jump training, sprints, high-intensity interval training, Olympic lifts, high knees and other agility exercises into your plan, so you’re better able to ride a bike in the future or chase after your dog or grandchild.
“Whatever you train at is what you will be at,” Virgin said on “The mindbodygreen Podcast.”
Virgin proposes eating 30 grams of protein with each meal to build muscle mass and maintain strength. Getty Images
Prioritize protein
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound a day. For a 150-pound person, that’s 54 grams of protein daily.
Virgin proposes eating 30 grams of protein with each meal to build muscle mass and maintain strength. Experts often recommend each meal contain 15 to 30 grams of protein.
Women’s Health says 30 grams of protein are found in 1 cup of cooked ground turkey, 1 2/3 cups cooked lentils, 1 1/2 cups Greek yogurt, 3.9 ounces of reduced fat cheddar cheese and 1 cup of beef jerky pieces.
For her part, Virgin likes to get protein from grass-fed, grass-finished beef, wild salmon and chicken breast.
“I would argue right now that we should all be trying to put on as much skeletal muscle as we possibly can,” Virgin said, comparing the effort to an investment. “We want to stuff as much money into a retirement account if it had a really good interest rate as we possibly can, because then we’ll have more later to use.”
In our fast-paced modern world, having the ability to calm the mind is invaluable. By learning to control the breath and withdraw the senses with the practice of Tummo breathing you can tap into an inner stillness. Those who regularly practice Tummo often report feeling more centered, present, and in tune with themselves. Also known as “Inner Fire” meditation, Tummo helps ignite inner “heat,” burning away mental fog while energizing both body and mind. Our contributor Bayu Prihandito, Life Coach, and RYT 200 Yoga Teacher, says, “What we call the “inner fire” Tummo meditation, is known to increase mental clarity, focus, and reduce stress. With practice and patience, you can experience a heightened sense of peace from the ability to manage your emotions more effectively.” With roots tracing back centuries in Tibetan Buddhism, Tummo uses focused breathing and visualization to unlock deep states of relaxation and mental clarity. This Tibetan meditation technique is...
This is a bitter pill to swallow. Many cocoa products in the US contain concerning levels of toxic heavy metals, a new study from George Washington University warns. Many cocoa products in the US contain worrisome levels of lead and cadmium, a new study from George Washington University warns. Picture Partners – stock.adobe.com Researchers analyzed 72 cocoa-based foods — including dark chocolate, often praised as a heart-healthy treat — over eight years. They found that 43% of the products contained an amount of lead that tops recommendations, while 35% exceeded cadmium limits. Surprisingly, organic-labeled products had higher levels of lead and cadmium than non-organic products, the researchers said. Contamination can come from soil or occur during manufacturing. A single serving of these cocoa items may not pose significant health risks, but several servings might. Leigh Frame, director of integrative medicine at GW, led the testing of 72 cocoa-based products. The George Washingto...
English actor, Hugh Bonneville, is best known for his character as Robert Crawley in the hit period-drama called Downton Abbey . During one of his interviews with BBC One TV in August 2020, his fans were confused and created a controversy on social media as the star looked “unrecognizable” and had lost a lot of body weight. So, what led to this incredible Hugh Bonneville weight loss? From his diet plan and workout routine to other secrets — find everything you need to know about how he lost 16 pounds and slimmed down during the pandemic. Who Is Hugh Bonneville? Born on 10th November 1963 in Paddington (London, United Kingdom), Hugh Bonneville is a renowned and classically trained English actor who is renowned for his role as Robert Crawley, 7th Earl of Grantham, in the popular TV series named Downton Abbey . His performance and acting skills in this period drama got him several nominations such as one Golden Globe nomination, two Primetime Emmy Award nominations, and three Screen...
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