Ultimate Forces Challenge https://ultimateforceschallenge.com for the love of sports Thu, 02 Nov 2017 11:08:12 +0000 en-US hourly 1 https://wordpress.org/?v=4.9 The All-In-One Guide To Organ Meats & Their Benefits https://ultimateforceschallenge.com/7103-2/ https://ultimateforceschallenge.com/7103-2/#respond Thu, 02 Nov 2017 11:07:44 +0000 http://ultimateforceschallenge.com/?p=7103 The All-In-One Guide To Organ Meats & Their Benefits

At one point or another, you’ve probably heard the term “superfoods.” It’s often mentioned in health-related articles and conversations. Yogurt, nuts, and berries are usually classified as superfoods, so you may have already tried eating them. Aside from these organic, natural foods, there are certain kinds of meat which can be classified as superfoods. These are what we call the organ meats.

Organ meats are animal-based foods which come with a lot of health benefits. Therefore they can be classified as super! Think about how predators consume other animals in the natural world. Once a predator catches its prey, it immediately devours the kidneys and the liver first. Then it continues to the muscles and the other meaty parts of the animal. Although a lot of people may cringe at the concept of eating organs, it’s like eating the outer muscles and meats of an animal.

These organ meats are dense parts of the animal. They contain a lot of vitamins, minerals, and essential nutrients. These healthy components include iron, copper, phosphorus, magnesium, B vitamins, and so much more. And when prepared the right way, these meat parts can be delicious. Consuming dishes with organ meats would be like consuming meals at a high-class restaurant.

Organ meats are the edible parts of the animal’s skeletal muscles. They are also known as “offal” which stands for “off fall.” These are the pieces that fall off the animal’s carcass during the butchering process. These parts are the liver, kidneys, heart, lungs, and other such organs.

In America, organ meats refer to giblets, which are parts that come from birds. They can also refer to sweetbreads which refers to the pancreas or thymus gland of a young pig, cow or lamb. This article contains everything about the most common organ meats. From the kinds of the nutritional information, there is a lot to learn.

The Organ Meats;


Take away the zombie jokes, and you’re still left with a controversial kind of edible organ meat. It may seem strange (and somewhat gross), but brains are very beneficial. The downside of this type of meat contains a specific type of protein linked to mad cow disease. Aside from that, it also contains more cholesterol than any other kind of food.

Even with these drawbacks, brains also happen to be the most nutrient-rich parts of any animal. They are filled with healthy oils which may strengthen brain power. This is because brains contain DHA, an oil which is rumored to make people smarter. Brains also contain vitamin B12, another beneficial component. This vitamin helps prevent anemia, depression, and fatigue. It’s also known to increase a person’s mental abilities.

Usually, the brain is lightly coated in flour then sautéed. This presentation gives it a better texture for eating. To prepare the brain for cooking, make sure to take out the film and any veins surrounding it. Once that’s done, soak the brain in water for some hours, making sure to change the water every hour. After soaking, blanch the brain in boiling water and cut it up. Toss the pieces in flour then sauté in butter until the pieces have turned golden brown. Brains can also be poached, scrambled, used in sandwiches, and even cooked in savory stews.

The best animal sources for brains are pig, lamb, cow, and rabbit.


The heart is a muscle, which means it’s quite like other kinds of meat. But the great thing about the heart is it costs less than ground beef, roasts, and steak. Heart contains more protein, folate, thiamine, selenium, zinc, phosphorus, and CoQ10 than the meats it’s like. It also contains a lot of B vitamins and amino acids which can enhance the body’s metabolism. Hearts also contain elements which help the body produce elastin and collagen. These are essential in slowing down the aging process. All these components in this type or organ meat help the body store energy, build muscle and boost endurance and stamina.

When purchasing beef heart, make sure it has a deep reddish-brown color. It should also have a thin layer of fat near the top part. Just like most organ meats, the heart is quite delicate, so it must be cooked gradually. It’s also best to serve it medium rare.

To prepare this type of organ meat, carefully cut away the fat, valves, tendons, and other connective tissues. Then, slice it and rub salt on it. When that’s done, soak the heart slices in a marinade that’s acid-based. Keep it soaked for an hour or two. This process makes the heart tender and more flavorful. After marinating, grill the heart slices and serve them with a tangy vinaigrette. Other animal hearts can be prepared the same way. Although for chicken hearts, you don’t have to slice them up.

The best animal sources of the heart are chicken, cow, and lamb.


Kidneys are another healthy type of organ meats. These contain high amounts of protein without any of the fat. Kidneys also contain iron, riboflavin, and lots of B12. Aside from these, kidneys also have folate, niacin, and a good amount of vitamin B6.

When searching for kidneys, make sure that they’re glossy, plump and free of foul odors and discolorations. Select kidneys which have a deep-red color. But if you’re choosing veal kidneys, go for those who are tanner in color.

Rinse the kidneys in cold water and take off the thin outer membrane. Slice the kidneys in half and soak them in water with a bit of salt for an hour or two. This makes the flavor subtler, not too strong. Kidneys are typically sautéed with olive oil or butter. They can also be used in casseroles or baked into savory kidney pies.

The best animal sources of kidneys are cow, pig, and lamb.


The liver is the most common organ meat. It’s consumed by a lot of people, and it’s not as bizarre as the other types. This organ meat is an excellent source of protein, along with other beneficial nutrients. Liver contains copper, vitamin A, iron, and folic acid. It also contains CoQ10, which is essential for the functionality of the cardiovascular system. The liver is popular with athletes because it enhances the blood cells’ capacity to carry oxygen in the body. This, in turn, enhances their fighting fatigue, strength, and endurance. It also contains B vitamins which help reduce the risk of Alzheimer’s disease and dementia.

The liver can be quite tricky to prepare. This is because it also contains toxins. These toxins come from chemicals and drugs the animals ingest. Therefore, it’s better to purchase liver from grass-fed animals. When preparing liver, it’s advisable to soak it in milk or lemon juice first. This reduces the strong natural taste of the meat. When you’re done soaking the liver, sear it in a pan until it turns light pink. Then, it’s best to top it off with some caramelized onions. If you cook liver too long, it ends up with a rubbery or tough texture. Overcooking it also releases a lot of the digestive enzymes and nutrients contained within.

The best animal sources of the liver are chicken, fish, cow, lamb, duck, bison, and a lot more.

Although liver is commonly eaten, a lot of people are still cautious of this organ meat. This is because the liver filters the toxins from the blood, whether in humans or animals. A lot of people may find this troubling, especially when you think about eating it. But, the liver is totally safe to eat. The toxin levels in theliver are the same with the rest of the animal’s body.

This is because the liver doesn’t filter toxins. It’s more like a processing plant. It makes the toxins inactive, therefore making them useless. This means, if your liver contains a lot of toxins, so does the rest of your body. The same goes for animals too. If the animal is free of toxins, that means its liver is toxin-free too. So, you can safely consume any of its parts, including the liver.

Other Organ Meats to Try Out

The 4 organ types of meat discussed are the most well-known and widely consumed. But there are more types to choose from. In this section, we’ll go through 3 more types of organ meats along with their benefits.


The tongue is in fact, a muscle. It’s a tender and delectable piece of meat which contains a lot of fat. This organ meat contains B12 and a lot more B vitamins. The most common sources of tongues are cow and veal. Usually, tongue has a firm and grainy texture along with a grayish-pink color. It can be poached, roasted, boiled, and even pickled.

Beef tongue is the most common kind used in cuisines. It’s very tasty and works well in different kinds of soups. But, being very versatile, it can also be grilled, ground for tacos, and even used as sandwich filling. This meat contains choline, vitamin B12, potassium, zinc, and iron. It’s a complete protein which enhances the body’s immune system.


This organ meat is the lining of an animal’s stomach. Usually, tripe is taken from cattle, and it has a chewy texture. Tripe has a honeycomb texture on the surface, like dish rags or towels. But, it’s considered as a delicacy for years.

Reticulum is the most common type of tripe. This honeycomb variety of trips is taken from a cow’s second stomach. Aside from this, there’s also rumen, which is taken from a cow’s first stomach. The most challenging part of eating tripe is handling the chewy texture and the gamey taste. If you can get past that, you can be sure you’re eating a healthy meat. It contains high amounts of protein as well as potassium, and other healthy components.

Tripe takes a lot of time to prepare. For most dishes, this needs at least 12 hours of gradual cooking time. This organ meat adds texture to soups and stews. It also soaks up all the flavors of the broth, giving it a rich taste. It’s low in fat and calories but very high in protein. It also contains B12, zinc, and selenium.


Sweetbreads aren’t what you think. They aren’t a type of bread, and they aren’t sweet. They are made from organ meats, usually the pancreas and thymus gland. Sweetbreads contain a lot of protein. But they also contain a lot of cholesterol and fat. The best animal sources of sweetbreads are cow, pig, and calf. These organ meats are usually coated in flour then sautéed. When done the cooking, they’re crispy and golden brown?

Sweetbreads also contain essential amino acids, aside from all the protein. You need these to help repair the tissues in your body. You can pair sweetbreads with bacon to add flavor to it. Aside from this, you can even place them on skewers and grill them.

Organ Meats Are Truly Beneficial

There are different types of organ meats, and they all come with their benefits. Some types are more beneficial than others. But nobody can deny that they are all healthy food options. Here are some of the general benefits of consuming organ meats:

  • All organ meats are excellent sources of iron. These meats contain heme iron, which is absorbed better by the body.
  • Consuming organ meats keeps you feeling full for a longer time. Studies have shown that diets which are high in protein can help reduce the appetite. Organ meats may also aid in weight loss as they enhance the body’s metabolism.
  • These meats also aid in retaining the body’s muscle mass because they contain high levels of protein.
  • Organ meats are also excellent sources of choline. This component is important for the health of the muscles, liver, and brain.
  • Finally, organ cuts are cheaper and consuming them reduces food waste.

These are only some of the benefits of these superfoods. There are a lot more. The bottom line is that these meats are cheaper, healthier, and can be prepared different ways to make them tasty. All these reasons should be enough to make people want to try them at least out!

Learn more on: https://www.positivehealthwellness.com

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Congratulate Diane & Terence Hope https://ultimateforceschallenge.com/congratulate-diane-terence-hope/ https://ultimateforceschallenge.com/congratulate-diane-terence-hope/#respond Mon, 30 Oct 2017 15:12:58 +0000 http://ultimateforceschallenge.com/?p=7098 UFC wishes to congratulate UFC 2016 South Africa contestants Diane & Terence Hope with their new-born. We hope everything is fine and wish you all the luck, health and prosperity for the future.

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What’s The Best Guilt-Free Midnight Snack To Curb Your Cravings https://ultimateforceschallenge.com/whats-the-best-guilt-free-midnight-snack-to-curb-your-cravings/ https://ultimateforceschallenge.com/whats-the-best-guilt-free-midnight-snack-to-curb-your-cravings/#respond Sun, 22 Oct 2017 21:01:18 +0000 http://ultimateforceschallenge.com/?p=7093 There are times when we cannot help but open the fridge or cupboard late at night because we are craving to eat something. This usually happens when we are watching something on TV, playing on the Xbox, reading a book, or when we are just relaxing on the couch. People who work at home are more susceptible to this, mainly if they work late at night.

If this were happening five or ten years ago, we would fill our fridge and cupboards with chocolates, cakes, chips, and other stuff overflowing with calories and whatever else is unhealthy. However, these days, we see a lot of protein and health bars, health drinks, and other similar stuff. So, we now have better options for midnight snacking.

Sadly, though, many people are quite hesitant to try out these products because they think that anything that’s healthy does not taste good; and organic alternatives are usually more expensive. What they should know is the fact that these healthy treats can (and do!) taste just as good as their traditional or “unhealthy” counterparts. Moreover, these healthy options are available practically everywhere – even in 24-hour convenience stores.

Who Needs Midnight Snacks?

Practically everyone needs midnight snacks. More specifically, though, people who work late at night, those who work at home, and those who consider themselves night owls are the ones who need late night snacks. These are the people who are still active even when it is close to midnight.

Likewise, people who go out at night – to bars, to the movie house, to evening school, and even to the gym – also indulge in some midnight snacks. In some cases, people who are under medication might need to eat snacks late at night (ex. people suffering from ulcer or hyperacidity).

Lastly, people who are a bit bored, as well as those who do not eat enough during the day, also tend to take midnight snacks.

What Are Guilt-Free Midnight Snacks?

According to several industry experts, if a person eats past eight in the evening, he will gain weight. This might sound believable the first time you hear it, but when you have time to think about it, the “no eating at night” theory does not seem that convincing anymore.

While it is true that the body tends to rest for most of the night, some studies have proven that there is nothing wrong with eating at night. It only becomes wrong when it is the only meal you take for the day, or when you save up all your calories so you can eat all you want at night. It only becomes bad if you do not choose the right late-night snacks. This is what guilt-free midnight snacks are all about.

Guilt-free midnight snacks are the healthier alternative to the traditional snacks that we have all been used to eating. These snacking options are so-called because they do not contain unhealthy or harmful ingredients. As such, you are guaranteed that you will not be taking in too much carbohydrate or too many calories. They are also usually organic, so they are safe even for those who are allergy-prone.

Guilt-free late night or snacks should be rich in protein (but not too much). One of the reasons for this is that you will become full faster if you do so. It is also essential to have enough amino acids in yr midnight snack. Carbs are all right, but not if you are trying to lose weight. However, if you plan to go straight to work – or to action – the morning after that midnight binge, you can go a little heavier on the carbs.

One of ideal late night snacks is nut butter. The reason for this is its fat content; healthy fat, that is. The kind of healthy fat that will not wake you up hungry at 2 am.

Several items are mainstays in the list of ideal midnight snacks. These are what should be on your list.

Milk. A warm glass of milk will help satisfy cravings. Moreover, as it contains tryptophan, a serotonin stimulator, it can also aid in inducing sleep. Some people add flavored protein powder to their milk (skimmed or nonfat, or organic) to make it tastier.

Yogurt. Yogurt has a significant amount of vitamin D and, of course, calcium. However, it also contains a right amount of protein. So, yes, it can make you feel full faster. If you are worried about sugar, don’t be; because this guilt-free midnight snack does not have a lot of it. To add some flavor to your yogurt, you can mix in some fresh fruits. Some strawberries or blueberries, perhaps?

Fruits. Fruits are always and will always be on the guilt-free list. They have high nutritional value, and they are easy to prepare and eat. Bananas are rich in potassium and taste delicious when paired with nut butter. Dried fruits are also good choices.

Cottage Cheese. Cottage cheese has high casein content, so it will be good for muscle tissue repair and for helping you sleep more comfortable. Casein is also helpful if you want to become full fast.

Nut Butters. As mentioned earlier, nut butter is ideal midnight snacks. Aside from its good taste, it is also nutritious. So, it is the perfect healthy dessert. You can spread the nut butter on a banana, on a bagel, or mix it with your favorite shake.

Granola Bars/Trail Mix. This is a combination of nuts, fruits, and seeds; all healthy. Moreover, without you noticing, you will be full in a matter of minutes! Rich in antioxidants, trail mixes, and granola bars are also rich in oils and fats – the right kind.

Gelatin. Because they are rich in proteins, collagen, amino acids, and probiotics. You can use gelatin to make candies, the gummy-like ones.

Popcorn. Go for whole grain popcorn, but don’t choose those that are too salty or buttery. Go for the plain variety and just add a sprinkling of your favorite spice (not too much, though).

Water. Because your hunger may just be thirst. It is also advisable to drink one glass of water before sleeping. For some flavor, squeeze in some lime juice.

What Are The Benefits Of Guilt-Free Midnight Snacks?

Aside from satisfying your cravings, guilt-free midnight snacks have other benefits. These are healthy food choices, and this means you are bound to get a lot of nutritional benefits, too, some of which have been previously indicated. Sleep is essential for recovery and eating the right kind of midnight snacks can help you achieve this. So, yes, if you look at it this way, late-night snacking can be good.

Here are some of the most important benefits of guilt-free midnight snacks: 

  • For people who work out, mainly those focused on resistance training and those who want firmer, stronger muscles, guilt-free midnight snacks that contain casein help them achieve muscle protein synthesis. A dose of casein after exercise but preferably before bedtime can result in a significant improvement in muscle strength and mass. This was the result of research conducted in the Netherlands.
  • For people who want to lose weight, guilt-free midnight snacks can be useful in increasing metabolism. The best late-night treats for this are the ones that contain carbohydrates, whey, and casein. Moreover, the snack should be taken at least 30 minutes before going to bed. This is according to a study conducted by Florida State University.
  • Some guilt-free midnight snacks are helpful in helping people with weight problems regulate their appetite. The effect it creates is such that the person eating the healthy late-night snack will feel fuller in only a matter of minutes.
  • Guilt-free midnight snacks contain significant amounts of protein. As such, they can help athletes, bodybuilders, or anyone who’s active, improve their capacity to burn calories. It will be easier to burn fat because of increased muscle growth. That is what can happen if they ingest some protein before going to sleep.
  • Guilt-free midnight snacks are healthier so you will not feel guilty eating them. You do not have to worry about adding calories or overeating fatty food. Moreover, the best thing about it all? They taste just as good as your favorite traditional snack. You will find a guilt-free version of the ice cream you love to eat any time of the day. You will see a healthier version – but just as tasty – as your go-to comfort food. With guilt-free midnight snacks, you finally have a healthy alternative that doesn’t taste bland.
  • Guilt-free midnight snacks will help you feel good before sleeping. It is the best comfort food because you do not only get to eat something that’s tasty but also something that’s nutritious and won’t hurt you. Some of these snacks are effective in calming nerves and relaxing tired muscles, beverages like peppermint and chamomile tea.

What Are The Precautions Of Taking Guilt-Free Midnight Snacks?

It has been a long-time notion that late night or midnight snacking is terrible because it is not healthy. According to a study, when you eat is just as important as what you eat. Their research proved that those who eat high-fat diet ‘round the clock, including late at night, are susceptible to several health-related problems. These include high blood sugar, high cholesterol, and damage to the liver, among many others.

According to the researchers of the Salk Institute for Biological Sciences, this is because our metabolism is not in full force at night and when we are sleeping. So, what happens is that whatever is ingested during that period is not completely processed. They were quick to note, however, that the study’s focus was mainly on what to eat instead of on when to eat.

Choosing the right guilt-free midnight snack is crucial if you want to enjoy its full benefits, including a good night’s sleep and satisfying your cravings.


As previously mentioned, yogurt is an ideal guilt-free midnight snack because it contains significant amounts of vitamin D as well as calcium. It is also rich in protein but has low sugar content. Best of all, it can make you feel full fast – faster than traditional snack varieties. Fage Total 0 Percent Greek Yogurt answers to all these – and to the fact that has absolutely 0% fat. However, the best thing about it is that it tastes good.


A warm cup or glass of milk is always helpful before bedtime. Organic Valley’s 1% Plain Low-Fat Milk is perfect for both kids and adults. It is a non-GMO, gluten-free, no preservatives or artificial ingredients like sweeteners, colors, synthetic hormones, and antibiotics. It is also packed with vitamins (A Palmitate and D3) and protein. This single serve milk to tastes good.


Cottage cheese contains casein, which is essential for making you feel full. It also has whey protein, so you are guaranteed that you will feel right in the morning after a good night’s sleep, and as your muscle tissues are adequately repaired.

This organic cottage cheese is a unique guilt-free midnight snack. It is low fat, gluten, and preservative-free, non-GMO, and uses USDA Organic cottage cheese. It also does not contain any synthetic ingredients. The milk used is from cows raised in world-class pastures. It is cottage cheese that tastes good.


Popcorn is one of the healthiest and tastiest midnight snacks that anyone can have, especially if it is taken plain and without artificial unflavored. Skinny Pop’s popcorn is gluten-free, dairy-free, wheat-free, and made of organic ingredients. It is also rich in fiber. One cup will give you only 39 calories. This non-GMO, no preservatives, and no trans fat popcorn is safe for people who are allergic to peanuts and nut because it does not include a single percent of these.


A trail mix is a healthy and filling snack since they contain edible fats and oils, as well as antioxidants. They are also ideal because they are easy to find. Kirkland’s Signature Trail Mix may have M&M candies, but it also has a lot of other nutritional ingredients. It has peanuts, cashews, almonds, and raisins, among others. These are health nuts, which are perfect for midnight snacking. If you do not like the M&Ms, it is easy to set them apart from the rest. It is delicious and satisfying, and enough to fulfill that craving.

Our Choice For The Best Guilt-Free Midnight Snack

The best guilt-free midnight snack for us is Fage Total 0 Percent Greek Yogurt. It is the ideal guilt-free midnight snack because it does not only taste right, it is also filled with nutritious ingredients. Aside from protein, it has calcium and vitamin D.

One of the best things about this yogurt, though, is its low sugar content. Usually, when yogurt tastes right – it is rich and creamy, according to consumers – you will be worried that it has much sugar in it. However, this one does not. Add to all these the fact that has 0% fat. These are all reasons to feel good about eating a late-night snack before going to bed.

What makes this Fage product the best option is that it gives yogurt an excellent reputation. Most people do not buy or take yogurt seriously because they think it tastes terrible. This product will change the game. Good taste, proper nutrients, and reasonable price—it is a perfect midnight snack deal.


Learn more on: https://www.positivehealthwellness.com


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The Best Workout For Bad Knees https://ultimateforceschallenge.com/the-best-workout-for-bad-knees/ https://ultimateforceschallenge.com/the-best-workout-for-bad-knees/#respond Thu, 19 Oct 2017 11:57:01 +0000 http://ultimateforceschallenge.com/?p=7089 When you develop bad knees, you may think your days of working out are over. After all, most exercises involve the movement of the knees in some way.

Some of the limitations you’ll experience will depend on the reason for the bad knees. You may find you must change your workout temporarily while you recover or you may need to find permanent alternatives to your favorite workouts.

Here’s a look at the best workout for your bad knees. You’ll take the pressure off, avoid too much movement, but not do so little that you can make your injury or ailment worse. After all, your knees will still need some movement to help avoid pain and issues.

You may be surprised to see that some of these exercises involve using your knees or kneeling on them. Your suitability for some of these will certainly depend on the problem. You shouldn’t feel pain when performing these exercises.

Cardio Workouts to Fit into Your Training

Most people believe that bad knees mean no more cardio workouts. After all, running or walking can aggravate your injury or leave you in pain for hours or days afterward.

You don’t have to give up all cardio. You’ll want to do a couple of sessions a week to help ease the pain, keep your joints working, and boost your heart health. It’s all about finding alternative workouts to walking or running.

Start with swimming. One of the best workouts you can do is swimming. This is suitable for everyone, and you will burn the calories. Build your stamina up in the pool.

Worried about getting bored? You can now get waterproof MP3 players. You’ll be able to download your favorite podcasts or music and listen to them while you’re in the pool. It’s almost like you’re still running.

One of the benefits of swimming is the lack of weight you’ll feel. The water holds up you, taking the pressure off your joints. You’ll find it easier to stretch, push yourself, and move your joints around. If you don’t fancy swimming lengths, you can take up aqua aerobics, do a little weight training with float weights, and even walk up and down the pool.

When you do swim lengths, especially if you’re doing front crawl, you will burn almost the same number of calories as you would on the run. It’s sometimes easier to push yourself when swimming since you don’t feel yourself sweat. The water will help to keep you cool. Just make sure you have a water bottle, as you will sweat and become dehydrated.

If you can’t move your legs that well, put a buoy between your legs and work on your arms. When you can use your legs well, and you want to improve movement, opt for a hand float instead and kick your legs to move up and down the pool.

A major benefit of swimming is that it will work all your muscles. You will tone your arms, stomach, back, legs, and much more!

Take up rowing. How about some time on the rowing machine? This is one of the most under-utilized pieces of equipment in the gym, but it one of the best. Like swimming, rowing will work your whole body. It’s excellent for building your shoulders, upper back, and leg strength. But doesn’t it involve some pressure on your knees? When you row properly, not at all. The pressure is on your upper body and your upper back. The idea is to pull yourself. Your knees will bend as you release forwards, but you don’t need to put the pressure on your knees to pull yourself forwards.

While you can work your thighs, you’ll find there’s no impact on your knees. This is one of the issues with running, right? Your knees just keep moving, helping to circulate the blood and improve pain in the joints.

If you do find rowing too difficult right now, then you’ll want to move onto the next cardio workout idea.

Try the cross-trainer/elliptical machine. The cross-trainer is becoming one of the most popular machines in the gym. It helps you run without putting the pressure on your knees. In fact, you won’t feel any impact at all but get the same movement. It makes the machine perfect for bad knees.

You’ll want to get a machine that uses your arms too. These machines take time to get used to them, but they’re best for getting the same movement as you would get when running.

Play around with the settings on the machine. One of the benefits against the treadmill is that you don’t have the machine pulling your feet backward for you, so there’s no need to put a hill setting. You may want a resistance setting to help improve your leg strength, which can help improve your knee health.

Switch to biking instead. If you’re struggling with the cross trainer and the rower, you’ll want to look at biking. This is something you can do both outside and inside, depending on whether you use a real bike or you invest in a machine. Both offer the same benefits, but there are some advantages to opting for a machine.

Not only is the machine indoors, but you can get one with a seat with back rest. This helps those with knee and back problems and can help to take some of the extra pressure off the knees.

You will find that most doctors recommend biking for those recovering from knee injuries. You keep your joints moving, without the impact and risk of damage. If you do feel pain, you should stop, though.

Start with a machine if you’re not sure how your knees will cope with the movement. You can then play around with the settings, building your stamina and abilities. Then you can invest in an outdoor bike to take on roads and paths.

Consider some extreme sports. Did you know that your bad knees won’t stop you from doing some extreme sports? Some of them are excellent for reducing the impact and work that your legs will need to do. One of the best is kayaking. You’re working your arms and upper body throughout the exercise—and you will feel it in your forearms after a while! This is one of the easiest exercises to do with bad knees since you’re sitting in a kayak and letting your arms do all the work. You have absolutely no stress on your knees!

Kayaking is an excellent cardio workout. You’ll want to take some training at first for safety reasons, but you’ll soon find that you want to get out on your own and enjoy the peace that comes from this adventure sport.

Depending on the issue with your knees, you could even try out rock climbing. Again, this is something that you’ll want to get training in first. Go to the indoor centers, where you can learn all about rock climbing safety and tips. The trainers will help introduce you to the equipment that can help to take the pressure off your knees completely.

You will need to have strong arms and legs. This strength does come. If you have problems with standing on your knees, you’ll likely want to give rock climbing a miss, though. Stick to the water sports.

Take Up Yoga, Pilates, and Other Similar Exercises

Moving on from cardio, it’s time to look at yoga, Pilates, and other similar exercises. Yoga is one of the best for those with bad knees, and there are just so many to try. While you carry out the yoga exercises, you will build your muscles, stamina, and flexibility. The pressure is taken from your knees, and there is no impact on them.

Pilates is slightly more energetic. Once you’ve developed your core with yoga, you may decide that it’s time to move onto this.

One of the best things about yoga and Pilates is that you don’t need to join a gym. Get a couple of home DVD workouts, find YouTube videos, or even pull out the Wii Fit. You’ll be surprised at how these home workouts can help you.

Yoga and Pilates aren’t just good for those with bad knees. They offer a range of health and fitness benefits, including boosting the mood and reducing overall chronic pain.

Consider Circuit Training

One type of exercise that is often overlooked with bad knees is circuit training. This is mostly weight training, with a little cardio involved. The downside is a lot of the cardio is traditionally running. You can cut out the running, steppers, and other impact exercises and focus on the weight training aspect of it.

Weight training is useful for a range of reasons. It doesn’t just build strength but will help to boost the metabolism. You work on specific muscle groups, helping to increase your overall fitness. You can get a cardio effect, but you get benefits that will last for hours after your workout.

Focus on specific muscles groups each day. Your muscles will tear and become damaged during the workout. This is normal, as it’s the way the muscles then repair and build back stronger. However, if you do too much in a short space of time on the one muscle group, you can hinder the rebuilding stage. It’s best to leave a week between each muscle group.

Spend one day working on your arms and then the next day working on your back. Work on your legs on the third day and your shoulders or chest on the fourth. Your fifth day of exercise is then on one of the cardio workouts that we’ve already mentioned.

Here are a few exercises to help get you started for your bad knees:

Straight-leg calf stretches. Start with the straight-leg calf stretch, which as it sounds will work on your calf muscles. When your calf muscles are stronger, they can take some extra weight when you stand. This can help to prevent some of the pressure on your knee joints.

Place the left foot a couple of feet away from a wall and then step back onto the right foot. Stretch the leg, keeping your right heel on the ground. You can then place your hands on the wall for some support, keeping your hands about shoulder height.

Push the right heel and keep your right knee straight. Hold this position for 30-60 seconds and then switch to the other side.

You only need to do two or three sets of this exercise. It will help to stretch out your knee joint, improving circulation. This is a good warming up and cooling down exercise when you’re doing any other type of exercise.

You can do something similar for your hamstring. Sit back on the back foot, keeping the front leg straight. Lean forward to pull slightly on the back of the hamstring.

Do your daily squats. Squats are one of the best types of exercises you can do for your overall health. The squats will build on your thigh and butt strength, helping to pull some of the pressure off your knees when you stand. You will also keep the knee joints moving, improving circulation and health.

Start with your feet shoulder-width apart and toes pointing forward. Bend the knees, not allowing the knees to go over the toes. You want to keep the back straight and sit as if you were going to a chair. If you are worried about falling backward, you can use a chair to you and have your butt touch the chair before you stand back up.

If you want to add a slight extra move to this, get a resistance band that you can put on your knees and turn your toes out. Press your knees outwards when you squat to work on the outside of your thighs more.

Alternatively, you can move onto the one-legged squats. Stand on one leg and squat down as you would on two. Keep your raised leg out in front of you, making it easier to put it down if you lose your balance. Do 15 on each side before you take your break.

When doing either type of squat, you’ll need to do 15 repetitions with a 30-60 second break. Then do another two sets of 15 squats.

Leg lifts are worth the core effort. It’s time to build on your core. Don’t do all the crunches and sit ups just yet. Opt for leg lifts instead. Lay on your back, with your hands tucked just under your hips. Raise your legs together, so they are just off the ground and then raise them to the ceiling. The bottom part of your feet should face the ceiling, with a 90-degree bend at your hips. Lower the legs, so they’re just an inch off the floor and then repeat.

Do 10 reps with a 30-60 second break, and then do two sets of the exercise.

You can also roll onto your side and do single leg raises. Use your upper hand for support in front of you with your lower hand under your head to keep your spine aligned. Keep your upper foot flexed and raise a couple of feet off the floor and then lower to just a couple of inches off.

It’s also possible to work the lower leg, offering some support to your inner thigh. You won’t get the leg off the floor as high as the upper leg, but it’s worth trying.

Make your double leg raises slightly harder by adding in scissor or butterfly kicks. With your legs, a couple of inches off the floor, open your legs out and then back in. Do as many reps as you can, aiming for at least 10. Butterfly kicks go the opposite way to scissor kicks. One leg will move up to the ceiling, and then you lower it to an inch off the ground and raise the second leg to the ceiling.

You Can Still Work Your Body

Having bad knees doesn’t mean you can’t do anything anymore. While some exercises will be off limits, they’re not all. With the workout ideas above, you have a five day a week workout to follow. It’s time to get your fitness levels back, find new exercises that you enjoy, and improve your lifestyle and knee health.

Lear more on https://www.positivehealthwellness.com


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9 Strategic Health Steps To Eating Less Sugar https://ultimateforceschallenge.com/9-strategic-health-steps-to-eating-less-sugar/ https://ultimateforceschallenge.com/9-strategic-health-steps-to-eating-less-sugar/#respond Mon, 16 Oct 2017 11:35:59 +0000 http://ultimateforceschallenge.com/?p=7083 9 Strategic Health Steps To Eating Less Sugar

“You could make dog poop taste good with enough sugar, and the food industry does, “Robert Lustig, M.D., professor of pediatrics in the division of endocrinology at the University of California – San Francisco, tells Women’s Health.

Dangers of Added Sugar

Contains no essential nutrients. Nutritionists disapprove of added sugar for two reasons:

  • It leads to weight gain and cavities
  • Sugar delivers empty calories – calories that are unaccompanied by vitamins, fiber, minerals, and other nutrients.

Plenty of sugar can crowd healthier foods from your diet. When you eat 10-20 percent of calories as sugar, it can become a major problem and contribute to nutrient deficiencies.

High in fructose. Before sugar enters your bloodstream, it gets broken down into glucose and fructose.

  • Your body can produce glucose even if you don’t get it from your diet.
  • On the other hand, your body does not produce fructose. There is no physiological need for fructose in your system.

Be known that only your liver could metabolize fructose. It is not a problem until you eat a little of it. In such a case fructose is turned to glycogen and stored in your liver.

The problem arises when you eat a lot of fructose, and already your liver is full of glycogen. It overloads your liver forcing it to turn fructose into fat. When you repeatedly tend to eat a lot of sugar, the process leads to fatty liver and other diseases. All of this does not apply to fruits.

Causes metabolic dysfunction. If you overeat sugar, it leads to a barrage of symptoms called as a classic metabolic syndrome. It includes

  • Abdominal obesity
  • Weight gain
  • Increased LDL
  • Decreased HDL
  • Elevated triglycerides
  • High blood sugar
  • High blood pressure

Tricks body to gain weight. Fructose starts to fool your metabolism by turning off your body’s appetite control system. It fails to stimulate your insulin, which in turn fails to suppress ghrelin or the hunger hormone. Ghrelin, in turn, fails to stimulate leptin the satiety hormone. This process causes you to eat more and develop insulin resistance.

Insulin resistance may progress to Type 2 diabetes. When your cells become resistant to the effects of insulin, the beta cells in your pancreas create more of it. If you have chronically elevated blood sugar levels, it may cause you harm.

Eventually, as insulin resistance becomes progressively worse, your pancreas cannot keep up with the demand of producing sufficient insulin, to keep your blood sugar levels down.

At this point, your blood glucose levels skyrocket, and your doctor tells that you have diabetes.

Increases uric acid levels. If you have high uric acid levels, it significantly increases your risk of heart and kidney disease. The connection between metabolic syndrome, fructose, and your uric acid is now so clear that professionals use it as a marker for fructose toxicity. The safe range of uric acid is between 3 to 5.5 milligrams per deciliter. If your uric acid is higher than this, then you’re at a risk of adverse health impacts of fructose.

Risk of cancer. Scientists believe that constantly having elevated insulin levels are a consequence of sugar consumption. It can contribute to cancer growth. Also, the metabolic problems related to eating sugar is also another potential cause for cancer.

Causes massive dopamine release in brain. Like the abusive drugs, sugar causes a release of dopamine in the reward center of your brain. Sugar and junk foods can cause massive dopamine release, much more than you were ever exposed to foods from nature. For this reason, if you have a susceptibility to addiction, you can become strongly addicted to sugar and other junk foods.

Raises cholesterol and gives heart disease. Research studies show that significant amounts of fructose increase the levels of triglycerides, LDL, oxidized LDL, insulin levels, blood glucose and also abdominal obesity in as little as ten weeks. These are all the key risk factors for heart disease.

Alzheimer’s disease. You’re at a greater risk of Alzheimer’s disease if you consume too much sugar. Researchers have found a powerful connection between your risk of Alzheimer’s disease and a high fructose diet. It is through the same pathway that causes Type 2 diabetes. Experts say that Alzheimer’s disease may be due to the constant burning of glucose for fuel by your brain.

Polycystic ovarian syndrome. In women with PCOS, high levels of insulin cause ovaries to make more male hormones such as testosterone. It leads to increased body hair, acne and irregular periods.

Strategic Steps to Eating Less Sugar

The American Heart Association, states that women should eat no more than 25 grams of added sugar per day. That’s roughly six teaspoons or 100 calories.

And men should eat no more than 38 grams of added sugar per day.(about nine teaspoons or 150 calories)

So here are nine steps to help you reduce your sugar intake.


Mentally prepare yourself and keep a food diary. “Just prepare yourself that this is going to be a little bit of a challenge at first,” “We’ve created these habits over years, and it’s hard to break them — and it’s especially hard with something like sugar, which can be almost like an addiction for some people,” Erica Giovinazzo, MS, RD, tells BuzzFeed Life.

But you can teach your body to stop craving sugar. Avoid going cold turkey on sugar; it isn’t realistic for most people. You can cut back slowly. It will require some willpower and determination, and it will get easier with practice.

Before you start your “cut-back” plan, write down everything you eat for three days. This will help you to pinpoint your biggest sources of sugar, daily. Now start thinking about ways you can make substitutions.

Read your food labels. Here’s a shocker: the average person takes 22 teaspoons of sugar daily, even without realizing it. “Even things that you don’t think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar,” Diane Sanfilippo, certified nutrition consultant and author of The 21 Day Sugar Detox tells Health.com

In a research review of over 85,000 packaged food products from 2005-2009, scientists found that 74% of those products contained sweeteners. Some surprising major offenders include pasta sauce, low-fat yogurt, salad dressing and protein bars to name a few. The manufacturers usually list the ingredients according to the amount it is present in the product. So if you find sugar near the top, then that’s a big no-no.

Learn sugar aliases. When you read the food labels, you have to look for more than just the word sugar, because it hides under several sneaky names such as

  • Agave nectar
  • Barley malt
  • Blackstrap molasses
  • Buttered syrup
  • Cane sugar
  • Carob syrup
  • Confectioner’s sugar
  • Corn syrup solids
  • Date sugar
  • Dextran
  • Diastatic malt
  • Ethyl Maltol
  • Florida Crystals
  • Fruit juice
  • Galactose
  • Glucose solids
  • Golden syrup
  • High fructose corn syrup
  • Icing sugar
  • Lactose
  • Maltodextrin
  • Maple syrup
  • Muscovado
  • Panocha
  • Refiner’s syrup
  • Sorghum syrup
  • Sugar
  • Turbinado sugar
  • Barbados sugar
  • Beet sugar
  • Brown sugar
  • Cane sugar crystals
  • Caramel caster sugar
  • Corn syrup
  • Crystalline fructose
  • Demerara sugar
  • Dextrose
  • Diastase
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrate
  • Glucose
  • Golden sugar
  • Grape sugar
  • Honey
  • Invert sugar
  • Malt syrup
  • Maltose
  • Molasses
  • Organic raw sugar
  • Raw sugar rice syrup
  • Sucrose
  • Treacle yellow sugar

(source: Women’s Health.com)

These several names can be listed separately on the ingredients list. Manufacturers often list different types of added sugars, as sixth, seventh and eighth items, on an ingredient list. You’ll be fooled thinking there’s not a significant amount of sugar. But when you add all these up, it’s no 1. If several such sugars appear on the food label, it’s a sign that the food product is less healthy than you may think.

Avoid artificial sweeteners. Artificial sweeteners or non-nutritive sweeteners may cause dangerous side effects. The symptoms range from headaches and migraines to weight gain and even more severe conditions like cardiovascular disease. Some common artificial sweeteners include:

  • Aspartame
  • Acesulfame potassium
  • Alitame
  • Cyclamate
  • Dulcin
  • Equal
  • Glucin
  • Kaltame
  • Mogrosides
  • Neotame
  • NutraSweet
  • Nutrinova
  • Phenylalanine
  • Saccharin
  • Splenda
  • Sorbitol
  • Sucralose
  • Twinsweet
  • Sweet ‘N Low
  • Xylitol

These dangerous artificial sweeteners hide in:

  • Toothpaste and mouthwash
  • Children’s chewable vitamins
  • Cough syrup and liquid medicines
  • Chewing gum
  • No-calorie waters and drinks
  • Alcoholic beverages
  • Salad dressings
  • Frozen yogurt and other frozen desserts
  • Candies
  • Baked goods
  • Yogurt
  • Breakfast cereals
  • Processed snack foods
  • “Lite” or diet fruit juices and beverages
  • Prepared Meats
  • Nicotine gum

Out of all these artificial sweeteners, the top five worst ones include:

  • Aspartame
  • Sucralose
  • Acesulfame K
  • Saccharin
  • Xylitol, Sorbitol

Give up sugary drinks and ditch simple carb treats.  Coffee beverages, soda, sports drinks, bottled teas, and energy drinks fall into the sugary drinks category. Check the label clearly before buying a bottled drink.

You may be surprised by the amount of sugar in it. One can of cola racks up nine teaspoons of sugar, already a third more than six tsp daily limit.  It is wise to stick to black coffee, water, unsweetened tea, sparkling water or milk.

Cookies, pastries, muffins, and white bread, refined flour treats are dense with sugar but offers little nutrition wise. They mess with your blood sugar levels. Instead, you can get your carbs from whole grains.

During digestion, these carbs get converted to sugar. Since they are complex carbs rather than the simple type, they’re absorbed more slowly and produces steady energy. Beware of fat-free products, because they may be loaded with sugar, to make them better.

Try to avoid sugary restaurant food, many types of “take-out” or “eat in” cuisines are spread in sauces or coated with sugar-laden coatings.

Think protein and healthy fat. Snack on healthy fats and lean protein, like pear slices and almond butter, hard-boiled egg, shrimp cocktail and Greek yogurt with berries.Proteins and healthy fats will keep you feeling energized and satiated, preventing blood sugar rise and fall that can lead to sugar cravings.

Unhealthy carbs loaded with sugar can cause your blood sugar to rise rapidly. To reduce, this rapid rise and fall, combine proteins, healthy fats and fiber with your meals. These will slow down the blood sugar in your body and keep you full for longer. Fats are an essential player because they increase your satiety value. So you’ll snack less often.

Go natural and add more flavor. So, what are your choices when you have a sweet tooth? Include natural sweeteners like coconut sugar, maple syrup, fruit purees, stevia, and raw honey. Keep packets of stevia with you. So you don’t have to use artificial sweeteners provided by restaurants and cafes.

You can train your palate to enjoy the natural sweetness of foods, no added sweeteners. Include other flavors like tart, tangy, warm and savory to please your palate. You can add vanilla bean, spices, vanilla extract, and citrus zest to add more sweetness to your foods without having to add sugar.

Vanilla, cocoa, licorice, nutmeg, and cinnamon, boost the flavor of your foods. When you crave a sweet drink, try homemade infused waters. Sweeten your iced tea with honey, coconut sugar, or maple syrup.

Sleep. Many research studies point out that sleep deprivation leads to overeating and junk food cravings.Even if you get two hours of reduced sleep from the recommended 7-8 hours, you’ll suffer food cravings.

  • Poor sleep also leads to sweet foods becoming more appealing to adolescents with the consumption of sweet servings up to 52 percent higher,
  • Increases cravings for calorie-dense foods in adults
  • Increases intake of food in men.

So fight your sugar cravings by sleeping soundly.

Designate a sweets drawer and shop wisely. Don’t go grocery shopping when you’re hungry because it’s easier to lose sight of your goals. If you go shopping when your stomach is full, you’ll be better able to pick up healthy food. Focus on loading your cart with veggies, fruits, nuts and lean meat, mainly aim for foods that are processed minimally.

If you’re the one cutting back on sugar in your house, then make a drawer or shelf in your kitchen where you store all the sweet stuff.

So you won’t be tempted seeing the sugary treats all around the kitchen. Most of us go to the food we see first, so if you don’t see thesugary treats, you won’t crave them. Try to keep more fruits outside in your kitchen, so you can snack when you’re hungry.


You can buy foods labeled “unsweetened” or“no sugar added.” You’ll find the unsweetened versions of almond milk, soy milk, nut butter (made with only nuts and salt), applesauce, oatmeal, and canned fruit (packed in juice, not syrup) in most grocery stores.

You can still enjoy occasional treats after you’ve resolved to slash sugar. The idea is to avoid wasting your daily sugar quota on non-dessert foods like ketchup, cereals, and bread. Set specific rules on when you may enjoy dessert, only after dinner on the weekends or at restaurants as special treats.

Learn more on: https://www.positivehealthwellness.com


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Get Back in the Race https://ultimateforceschallenge.com/get-back-in-the-race/ https://ultimateforceschallenge.com/get-back-in-the-race/#respond Sat, 14 Oct 2017 06:37:25 +0000 http://ultimateforceschallenge.com/?p=7080 How to Promote Injury Recovery & Get Back in the Race

Most runners and other athletes experience injuries as part of extensive training. It’s simply unavoidable. But what happens when a serious accident results in surgery and rehabilitation? Is it possible to return to a competitive or intensive level again? With this guide, and tips from local trauma experts, full injury recovery is possible.

Dr. David L. Rothberg is an orthopedic trauma surgeon at the University of Utah Department of Orthopaedics who works with patients who’ve sustained traumatic injuries; in other words, he repairs fractures. He treats manly polytrauma patients, those with multiple injuries. Polytrauma injuries are usually sustained from high-speed motor vehicle accidents or falls. Dr. Rothberg says, “I see everything from grandmas who fall on the ice to rock climbers falling from the side of a cliff.” His job is to help them return to pre-surgery health and activity.

Rothberg works with patients long after the initial surgery as part of the rehabilitative team. He can see patients for up to a year or two after surgery.

According to Rothberg, most people can get back to what they were doing pre-surgery, “It is very rare that we would tell someone not to try,” he says.

There are many factors that affect injury recovery—starting with how good a job the surgeon does putting a patient back together. But Rothberg believes that one of the biggest factors is a patient’s own attitude, “There is a pretty intimate interplay between self-efficacy and rehab. Do they think they are going to get better? As much as we think as surgeons that we influence the outcome, the best thing is helping them know they can get better and have faith in their own recovery. People who do the best have the attitude of ‘I’m going to get better no matter what’.”

Road to Recovery

The trip to injury recovery usually begins in an emergency room. After surgery, patients can start self-directed therapy for the first six weeks. Stiffness is the biggest problem with a joint—whether it’s knee, ankle, or hip. The first step is to get it moving. This phase doesn’t involve stretching or endurance became the bone is still healing and can’t withstand pressure. Rothberg says that many athletes are so in tune with their bodies that they don’t need a therapist at this stage.

Around 6–8 weeks the real work begins—helped along with the orthopedic surgeon, physical therapist, and occupational therapist. Initial concerns are when they will be able to walk again and when limitations will be lifted. There’s a lot of tangible progress in the first three months; then the progress slows.

Attitude is Everything

“Mental anguish can set in when an athlete is taking so long to return to pre-injury activity. It takes more of a mental commitment,” Rothberg says. A high-level athlete can take a year or longer to get back what they lost. The average jogger can achieve their level of activity in 3–6 months. From Rothberg’s perspective, the hardest thing is counseling patients who are frustrated with how long it’s taking to recover.

He’s learned that patients have to set realistic recovery goals. On the timeline of recovery for high-level activities, patients should expect six months to a year before they compete at —a belief that recovery is possible to pull through a protracted rehabilitation period.

Setting a Goal

Rothberg recommends his patients think of injury recovery as training for the next level in their sport.

Athletes who set a goal to advance, from amateurs to pros, create a challenge for themselves and do whatever is necessary to achieve it. If they view recovery in that manner rather than creating a roadblock the works gets easier.

Rothberg has a sister and brother-in-law who compete in snow biking and says he’s watched them “torture” themselves to progress in the pro categories. The training regiments they use to advance are not unlike the regiments patients face to recover. It’s just a matter of getting to the next goal.

A sports career or active lifestyle doesn’t have to end with injury or illness. With good medical care and determination, it is possible to regain stamina, form and a competitive edge.

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The first Ultimate Forces Challenge 2018 disciplines https://ultimateforceschallenge.com/the-first-ultimate-forces-challenge-2018-disciplines/ https://ultimateforceschallenge.com/the-first-ultimate-forces-challenge-2018-disciplines/#respond Mon, 09 Oct 2017 12:13:33 +0000 http://ultimateforceschallenge.com/?p=7076 The first Ultimate Forces Challenge 2018 disciplines are on paper but as usual kept secret for all contestants. As in any edition since 1999 the daily Challenges will be totally different like the previous competition. The 2018 edition will be upgraded to a higher level to force the teams to use their brains in advance and during the Challenges to fulfil each discipline to the end. Again, UFC will create Challenges were contestants not only need their strength, stamina and team effort but also a strong mental awareness and will power to reach the finals.

A true love for sports

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Eating Disorders Myths and Facts (All You Need To Know) https://ultimateforceschallenge.com/eating-disorders-myths-and-facts-all-you-need-to-know/ https://ultimateforceschallenge.com/eating-disorders-myths-and-facts-all-you-need-to-know/#respond Mon, 09 Oct 2017 07:55:56 +0000 http://ultimateforceschallenge.com/?p=7072 People choose to have an eating disorder, right?

You may be surprised at some people who believe this! Yes, it’s one of the sad things about eating disorders and getting treatment for them. Too many people believe all the myths, and it leads to so many sufferers holding back from seeking the treatment they need.

If you know someone who has an eating disorder, whether its anorexia, bulimia or even binge eating disorder, you need to know the facts surrounding the illness. Yes, an eating disorder is a mental illness, and it’s time to remove the stigma surrounding it. We can’t always understand the person suffering from the illness or why they do, but we can take to understand the ways that we can help them.

For those who have been recently diagnosed with an eating disorder, this article will help you too. There are chances that you’ve heard the myths and don’t know the facts. You may be worried about seeking the right help or telling those close to you that you have an illness. There are high chances that you are worried about how people will react.

Here’s all everyone needs to know about eating disorders: both the myths and the facts.

Myth #1: Eating Disorders are a Lifestyle Choice

Too many people minimize the seriousness of eating disorders with this statement. Yes, there will be some people who choose to count calories and limit their diets. But those with eating disorders are not the same. This is not a lifestyle choice.

Do you really think someone would choose not to eat enough to sustain their bodily needs? Would someone choose to be so strict with their diets that they run the risk of killing themselves from malnutrition?

Eating disorders are a serious mental illness. By understanding that, you’re helping those close to you get the mental health help that they desperately need. You support them while they struggle with the treatments.

Unfortunately, the treatment isn’t as simple as eating more. That would help to counteract the symptoms of the eating disorder, but will not help to treat the issue in mind. There is a voice telling them not to eat too many calories or to binge eat and then purge. There is something in their head telling them that they’re too fat or skinny and that food is the way to counter this.

The problem is treating the mind much harder than treating physical illnesses. You must get into the psychological reasoning behind the beliefs. It’s like trying to treat depression, anxiety, and other mental illnesses.

Before you consider the other myths about eating disorders, accept that the problem isn’t a lifestyle choice. This is a genuine illness and an extremely serious one.

Myth #2: Those with Eating Disorders Believe they’re Fat

The most commonly spoken about an eating disorder is anorexia. You will hear stories about how people eat very little to lose weight quickly. Even when they look like skin and bones, they continue to believe that they are too fat.

Well, not all eating disorders are like that. Some people think they are too skinny. Even if they weight 400lbs, they can think that they need to eat more.

And then there are those who’s feelings aren’t even connected to their body shape or their weight. It’s not that they think they need to gain or lose weight. They have other compulsions that cause them to limit the food they eat or binge daily.

For some, it’s about getting the control in life through food. They may feel like their life is completely out of order and control the amount of food that they eat is the only way that they can bring some control back. They get meticulous about counting calories both in and out—yes, some will weight their feces to make sure they can count the calories that have left their body!

Now, do you see why this is so difficult to treat? Those helping someone with an eating disorder change the way they eat to understand why the person has the eating disorder in the first place! It’s not a simple illness and is certainly not that lifestyle choice myth #1 considers.

Myth #3: It’s Just a Normal Part of Dieting

When you look at how eating disorders start, they do look like normal parts of dieting in many cases. That is certainly the case when it comes to adolescent girls in studies. Many have simply wanted to lose weight and have turned to the early elements of eating disorders to make it happen.

Some girls will fast for long period, or they will force themselves to vomit. They don’t think that there is a problem and that they’re just dieting to lose weight.

As those with eating disorders continue, they start to lose control. They don’t know when to stop, and they struggle with the mental illness side. At the same time, they think that they’re still just dieting.

Well, the early signs are not just normal part of dieting. A healthy diet will consist of losing weight slowly by getting enough nutrients to support the body. For those with eating disorders, it’s not about losing weight healthily and supporting the body but about getting to that one goal of being a smaller dress size.

Some dieting is normal for healthy people. These individuals know when to stop and how to maintain a healthy weight afterward. They follow healthy plans and partake in a regular and recommended exercise program. They will follow advice from the creators of the exercise plan. Those with eating disorders don’t do this.

And some with eating disorders won’t lose weight. Remember that there are some who think they are too skinny. The focus is on gaining weight, even if they are already at a healthy weight or overweight.

Myth #4: It’s Just a Phase or for Attention

Many of the myths come from a time when mental illness was something to brush under the carpet. It wasn’t a real thing, and those with serious mental illnesses were stigmatized. Some people were given lobotomies or went through shock therapies to “get rid of the problem.”

When it came to issues like eating disorders, they were viewed as a phase. It’s worth pointing out that most sufferers are adolescent girls. This is due to the focus on weight, looks, and the food they eat. Girls would go through a phase of eating little so that they would be like their friends, and it was expected that they would “grow out of it.”

If it weren’t viewed as a phase, it would be viewed as attention seeking. After all, eating so little would attract the attention of their parents. It would pull the topic from other events onto why the personal wasn’t eating enough, was binging on food, or was constantly throwing up. There wasn’t a focus on getting help but on finding reasons for it happening.

While we’re on this topic, the eating disorders are not individuals being picky. It will be tricky to help them while they go through treatments, but they’re not choosing to make life hard for you. They need help with this serious illness.

Neither of these is the case with eating disorders. This stems back to the idea that this is just a lifestyle choice. Nobody chooses to stick to a dangerous diet. They’re not doing this so you will look at them or because they’re going through a phase in their life.

Anybody can suffer from an eating disorder. Young females are more common, but absolutely anybody can suffer at some point in their life. And they all need the same type of help. They are all suffering from the same mental illness.

You may find that someone with an eating disorder doesn’t make it clear at first—taking out the attention seeking argument from the equation. People with eating disorders hide what they’re doing. They will hide wrappers in their bedroom or make it look like they’re eating plenty. You may not realize until they start losing or gaining large amounts of weight in a short space of time.

Myth #5: Only White, Young Females are Affected

From reading this, you should know that this myth isn’t true. The problem with this is that most stories you hear do involve young white females. In fact, the studies you read will mostly be about pre-teen or teenage females from white families. There are a few studies or TV shows that have focused on others, but these are the exceptions and not the norm.

It’s time to get this myth out of your head right now. Like with any other illness—mental or physical—this can affect absolutely anyone. Illnesses don’t discriminate.

Most people will be young, white females. Young people are the most impressionable. They’re still learning about the way of the world, and they are more likely to give into peer pressure. They are also the ones most likely to be bullied, which can lead to the need to get more control in their life.

White females also tend to be the most impressionable when it comes to weight and food. The media and others push on ideals on body shape and weight. These young females believe that they need to look like the stick-thin models they see or the way that people on TV look. They don’t realize that magazine images are Photoshopped or cleverly taken to miss out the real figures.

That doesn’t stop others from being affected. In fact, some studies show that 25% of anorexia sufferers are male and 40% of binge eaters or bulimia are likely to be male. These facts can be surprising, considering that there is a view that men should have more muscles. Remember that myth about eating disorders being connected to weight. This isn’t always the case!

Those who take part in sports, have other mental illnesses, or have high-stress lifestyles are more likely to suffer from eating disorders. They want to get the control back in their life, and the easiest way to do that is through the food they eat and the calories they take in.

Myth #6: The Families/Parents are to Blame

This myth does have some truth in it but not in the way that you would initially think. We’ll get into the truth in a minute, but let’s focus on the reasoning behind the myth first.

This myth stems from the misunderstanding about eating disorders. Remember that myth about eating disorders being a cry for attention? Well, there was the belief once that parents or families caused the need for youngsters to cry out for attention or go through these phases. There was also the belief that strict lifestyles led to people suffering from eating disorders.

Stricter lifestyles can lead to children wanting to lash out. They are more likely to binge later in life because they didn’t get to do it when they were younger. Those who were belittled by their parents or had other pressures placed upon them may turn to anorexia to control their food and their calories.

But it’s not actually the parental methods. In fact, many sufferers will have supportive families. They came from positive backgrounds and had very little stress put upon them. At no point did their families contribute to their eating disorders.

So how do the parents connect? Well, this is in the case of the treatment. Those with eating disorders need support. It’s like those who suffer from substance or alcohol abuse and those with depression or anxiety. People with mental illnesses need to know that there are others on their side. In fact, the support from family members and close friends is crucial in overcoming the debilitating mental illnesses.

It’s no secret that family members are also affected by the eating disorders. They can feel distressed about the things that are happened, stressed over how to care for someone with an eating disorder, and guilty that they let it get so far or didn’t see the signs sooner. Some people are even scared of the daily routine, especially when it comes to food.

Understand the Myths and Learn the Truths

It’s time to distinguish between the myths and the facts. There are some truths to the myths. After all, your support could make a world of difference to the person with the eating disorder. When you are there to rally them through the treatments, they are more likely to feel like they can get through their mental illness. They see the light on the other side and know that they have someone to lean on when things get a little too hard.

By understanding the myths and learning more about the truths behind eating disorders, you are better able to support them. You can spot the signs earlier, encourage treatment, and understand more about the reasons behind the eating disorders.

Whether it’s anorexia, bulimia, or binge eating, eating disorders are not a way of life or a choice. They are serious mental illnesses that require treatment.

Learn more on: https://www.positivehealthwellness.com


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A miracle mood drug we all have https://ultimateforceschallenge.com/a-miracle-mood-drug-we-all-have/ https://ultimateforceschallenge.com/a-miracle-mood-drug-we-all-have/#respond Sat, 07 Oct 2017 06:13:04 +0000 http://ultimateforceschallenge.com/?p=7068 There’s even more evidence that one type of exercise is the closest thing to a miracle drug that we have

Want an all-natural way to lift your mood, improve your memory, and protect your brain against age-related cognitive decline?

Get moving.

A wealth of recent research, including a new study published this month, suggests that any type of exercise that raises your heart rate and gets you moving and sweating for a sustained period of time — known as aerobic exercise— has a significant, beneficial impact on the brain.

“Aerobic exercise is the key for your head, just as it is for your heart,” said an article in the Harvard Medical School blog “Mind and Mood.”

Most research suggests that the best type of aerobic exercise for your mind is anything you can do regularly and consistently for 30-45 minutes at a time. But the latest study suggests that anykind of workout — whether it’s for 5 minutes or 45 — can have beneficial impacts on mental health.

The new study, published in the American Journal of Psychiatry, is the largest long-term study of its kind to look at the link between exercise and mental health, with a special focus on depression.

The researchers studied close to 34,000 Norwegian adults over 11 years and had them report how often they exercised each week, how intense it was, and how depressed or anxious they felt. The results suggested that as little as one hour of exercise each week helped shield people against depressive episodes. Notably, that exercise did not need to be aerobic — even participants who got moving without becoming breathless (perhaps with an activity like a long, moderately-paced walk) were significantly less likely to report symptoms of depression compared with those who did no exercise.

Plenty of other research has revealed a powerful connection between mental and physical fitness across varying levels of intensity. Some benefits — like a lift in mood — can emerge as soon as a few minutes into a sweaty endeavor, while others — like improved memory — might take several weeks to crop up.

pilot study in people with severe depression, for example, found that just 30 minutes of treadmill walking for 10 consecutive days was “sufficient to produce a clinically relevant and statistically significant reduction in depression.” Aerobic workouts appear to help reduce levels of the body’s natural stress hormones, such as adrenaline and cortisol, according to a recent study in the Journal of Physical Therapy Science.

In older people, the best way to protect against age-related brain decline seems to be aerobic workouts. A study published in May found that in adults aged 60-88, walking for 30 minutes four days a week for 12 weeks appeared to strengthen connectivity in a region of the brain where weakened connections have been linked with memory loss. And a study in older women who displayed symptoms of dementia found that sweaty, heart-pumping exercise was linked with an increase in the size of the hippocampus, a brain area involved in learning and memory.

Several studies even suggest that aerobic workouts provide the best protection against other types of cognitive decline, too. A study involving hundreds of breast cancer survivors concluded that such exercise seemed to reduce the symptoms of “chemo brain,” a commonly reported side effect of cancer treatment that involves memory loss and difficulty focusing.

“The message for cancer patients and survivors is, get active!” Diane Ehlers, the lead author of that study and a professor at the University of Illinois at Urbana Champaign, said in a statement.

The best overall health results — mental and physical — for people over 50 appear to come from a combination of aerobic workouts and resistance training (strengthening work like weights or squats). That type of workout plan could be anything from high-intensity interval training, like the 7-minute workout, to dynamic flow yoga, which intersperses strength-building poses with heart-pumping dance-like moves.

Researchers still aren’t sure why exercise appears to provide so many benefits to our brain and body. One factor could be increased blood flow, since aerobic work pumps fresh energy and oxygen to the brain.

Regardless of the cause, Joe Northey, an exercise scientist at the University of Canberra, said his research suggests that anyone in good health over age 50 should do 45 minutes to an hour of aerobic exercise “on as many days of the week as feasible.”

That’s probably good advice for all ages.

A true love for sports

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