what makes muscles grow?

Muscles are the body’s health engines. Sarcopenia is the gradual loss of muscle mass that can affect people in their 30s and beyond. The main symptoms of sarcopenia are decreased muscle mass and strength. As a result, other symptoms and effects of sarcopenia include frailty, problems with mobility, falls and fractures, decreased activity levels (which only makes sarcopenia worse), loss of independence, weak bones, and weight gain from lack of activity. Sarcopenia treatment and prevention includes exercise, increasing overall dietary protein, choosing protein wisely, upping your intake of omega-3s, balancing hormones, upping your vitamin D intake, consuming more anti-inflammatory foods, decreasing your inflammatory foods intake, limiting alcohol consumption or avoiding alcohol, and quitting smoking.

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improve your mood by training in the morning

I love kettlebell or medicine ball training in the morning. It wakes me up and improves my mood by stimulating the release of endorphins, dopamine, norepinephrine, and serotonin. (Endorphins interact with the receptors in your brain that reduce your perception of pain and stress, and the other brain chemicals help to regulate your mood.) This specific kettlebell workout has been proven in the National Strength & Conditioning Research Journal to be equal to or superior than doing interval training on a bicycle. Check it out and learn the exercises with the help of a qualified trainer if you’re not confident you can do them correctly on your own.

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what do you eat on a < 20 gram carbohydrate diet for diabetes?

Sample Low Carb High Fat Diabetes Treatment Diet Plan by Dr. Eric Westman, MD, MHS

EAT AS MUCH AS YOU WISH OF THE FOLLOWING FOODS:

Meat: beef, lamb, veal, pork, ham, bacon or any game meat (rabbit, moose, venison)

Poultry: chicken, turkey, duck, pheasant or other game birds

Seafood: any fish or shellfish including but not limited to salmon, halibut, cod, eulachon, crab, prawns, clams, oysters, mussels, squid, octopus, any smoked, dried or plain canned fish or seafood (not cured with sugar), roe and roe-on-kelp

Eggs: whole eggs (do not eat whites without yolks)

LIMIT THESE FOODS UNTIL THE DIABETES IS IMPROVED OR ELIMINATED:

Salad Greens: 2 cups per day. Any leafy vegetable including lettuce or other salad greens, parsley, spinach, the tops of green onions, sprouts, fiddleheads, seaweed (if it is a leaf – you can eat it)

Vegetables: 1 cup (measured uncooked) per day. Vegetables that grow above the ground including asparagus, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, Chinese cabbage, cucumber, eggplant, green beans, kale, leeks, mushrooms, peppers, spinach, string beans, squash, tomatoes, turnips, wax beans, zucchini

YOU MUST EAT VEGETABLES EVERY DAY.

Cheese: 4 ounces per day. Includes hard, aged cheeses such as Swiss, cheddar, mozzarella, Monterey jack, Gruyere, goat cheese, bleu, feta and soft cheeses such as cream cheese, brie and camembert. Avoid processed cheeses, cheese spreads or cheese foods such as Velveeta.

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the science behind the low carb high fat treatment of diabetes

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surfing icon laird hamilton shares his 10-point plan to live forever

http://www.latimes.com/health/la-he-0521-laird-hamilton-20160521-snap-story.html

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open heart, open mind by clara hughes

I just finished reading Canadian Olympian speed skater and cyclist Clara Hughes’ memoir Open Heart, Open Mind. I was impressed with her detailed memories and ability to articulate herself. Her personal struggles as a female athlete were all too familiar. Another reader’s review from the page I’ve linked below sums up my feelings about it well. “It’s a fairly deceptive book in that at just 224 pages I was surprised by how in-depth this book was. It was an emotional and mental roller-coaster that I truly revelled in experiencing and I could have read many more pages just to soak in more of the amazing spirit and inspirational attitude of Clara Hughes. This book will run you through the full gauntlet of emotions as you share in this champion’s wins and losses as well as her experiences dealing with mental illness, but ultimately you’ll be left feeling greatly enriched. I know I was. I especially enjoyed reading about her experiences with Right to Play International and many other outreach programs in which she is involved.”

http://www.goodreads.com/book/show/25354238-open-heart-open-mind

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how politeness conditioning can lead to confusion about sexual assults

Is there a way to undo the conditioning that compels women to “be nice” at all costs? After all, minimizing doesn’t protect sexual assault survivors from experiencing long-term trauma.

http://www.theglobeandmail.com/life/relationships/how-politeness-conditioning-can-lead-to-confusion-about-sexual-assults/article29294471/

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man or woman? who’s to say | soapboxing

A humorous video on dichotomy challenging us to think differently about our differences.

Alok Vaid-Menon is a trans/national South Asian writer, performer, and solidarity activist. Alok has organized with racial, economic, and gender justice movements across the world. Their creative and political work grapples with questions of diaspora, trauma, race, and desire. Alok currently serves as a staff member of the Audre Lorde Project, a community organizing center for and by LGBT people of color, and is on tour with DARKMATTER, a trans South Asian spoken word collaboration. You can read more of their work at www.returnthegayze.com

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leigh wall, heavy duty mechanic

I’m so proud of my friend Leigh. Check out this interview she did with Left Field about becoming a Heavy Duty Mechanic. She followed her heart and is proof that women can do anything they put their minds to.

http://www.leftfieldnotes.com/interviews/2016/3/20/batter-up-leigh-wall-heavy-duty-mechanic

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people react to being called beautiful

I found this to be an emotional video and a good reminder for all of us to openly appreciate the beautiful people in our lives.

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