Shreya Kaul, Ground Floor, Shop No-4, 24k World Residences S. No-198/1b/B, Nagar Road, Vimannagar, Lohegaon, Pune (2026)

31/07/2022

One of the most popular items to add to a lunch box, find out what the latest research is suggesting regarding the health and performance benefits of apples. From increased muscle size to decreased obesity, apples bring more than just flavor to the fall.

Apples are proving to be a functional food with benefits beyond basic nutrition. Synonymous with autumn harvests and back to school, apples provide amazing health benefits, with research showing promise in addressing the obesity epidemic and other chronic conditions and diseases.

Interested in a career it nutrition but not sure where to start? Try the flagship Nutrition Certification Program.

THE HEALTH BENEFITS OF URSOLIC ACID IN APPLES
Recent research from the University of Iowa focused on the benefits of ursolic acid, a substance found in the skin of apples. Ursolic acid was shown to increase skeletal muscle mass and exercise capacity, along with the amount of brown fat- a metabolically active fat- in mice that were fed the supplement.

Even on a high-fat, obesity-inducing diet, the group receiving ursolic acid gained less weight, maintained normal blood sugar levels, and had a reduced incidence of fatty liver disease when compared to a diet without ursolic acid. Additionally, the group receiving the ursolic acid had higher energy expenditure levels without increasing spontaneous activity, leading the researchers to postulate that the increased amount of brown fat and muscle provides a protective mechanism against obesity.

REDUCED DISEASE AND CHRONIC CONDITIONS
Multiple epidemiological studies link apple consumption with reduced risks for cancer, cardiovascular disease, asthma, and diabetes. Apple consumption is also linked to reduced cholesterol levels and weight loss. The protective effect is connected to the oxidative protective phytochemicals that are found in apples, especially the apple skin.

Phytochemicals help protect against oxidation and include a variety of flavonoids such as quercetin and catechins. Some studies on lung cancer have found an association with the dietary intake of foods rich in quercetin and a lower risk of the disease. Quercetin was also associated with a decreased risk for type 2 diabetes, asthma, and heart disease .

Catechins have been associated with heart health maintenance, improved pulmonary function, and decreased risk of chronic obstructive pulmonary disease (COPD) . Apple consumption can also decrease total cholesterol and LDL cholesterol levels, while increasing the beneficial HDL levels .

Phloridzin, a polyphenol found in apples, may help protect postmenopausal women from osteoporosis . Apples also contain boron, a trace element linked to strong bones and lower incidences of arthritis.

ANTI-AGING
High in vitamin C, apples are great for healthy skin, hair, and nails. Topically, they remain a darling in the cosmetic industry showing up in eye-creams, cleansers, make-up, and hair products.

Apple pectin oligogalacturonides have also been approved as an anti-aging active ingredient based on its ability to improve cell to cell interaction between the skin layers (i.e., wrinkle reduction) .

WHICH VARIETY TO CHOOSE?
Multiple factors, beyond personal taste, can play a role in choosing apples. Variety, growing conditions, time of harvest, storage, and preparation can all impact the “health” of an apple. Apples with higher flavonoid content include Fuji and Red Delicious.

Quercetin and catechin levels are higher in Jonagold apples early in the season, but decrease as the season progresses, and to confound produce selection even more, the apples receiving more sun exposure on the tree will also have higher levels of quercetin. Storage does not seem to affect the quality of the phytochemicals, but processing does have a negative impact, especially when peels are discarded.

Raw or cooked, some varieties fit the bill better than others. Red Delicious are good for snacking, but don’t bake or freeze well. Looking for the best pie and baking apples also good for snacking? Try Granny Smith, Golden Delicious, Fuji, Jonagold, and Honeycrisp.

APPLE NUTRITION FACTS
Serving size: 1 medium apple
Calories: 95
Fiber: 4.4 grams
Vitamin C: 14% of DV

30/07/2022

“Well, there it is again… another disappointing number. I just don’t understand. I trained hard at the gym all this week and I know I ate healthy too. I was feeling great until I saw the number on the scale that indicated I haven’t lost a pound this week. What a wasted effort.”

Does this sound familiar to the thoughts you may have or your clients might share after stepping on the scale?

Weight is just a number that cannot define how healthy you are, nor define your worth. It is just one measurement of your mass at that single snapshot in time. It does not tell you muscle mass, body fat percentage, organ mass, bone mass, how much food or fluid you have consumed, etc. If the number on the scale is used to assess health status without any other data, it doesn’t tell us anything. So why does it mean so much (sometimes everything) to so many people? Is it possible to view your body as healthy without the scale?
What is body image? (As defined by The National Eating Disorder Association)

How you see yourself when you look at yourself, visualize yourself in your mind or see yourself in a picture
How you view your appearance overall or specific body parts (height, shape, weight, etc.)
How you feel in your own skin (how comfortable you are in your body)
Do you have a “negative” body image?

Do you have a distorted perception of your body or body parts?
Do you believe only others are attractive and your body is a failure?
Are you ashamed, self-conscious, and anxious about your body?
Do you feel uncomfortable and awkward in your body?
Do you have a “positive” body image?

Do you have an accurate perception of your overall body, shape, body parts?
Do you appreciate your natural body shape and understand that your physical appearance is only one piece of you and your character says more about you as a person?
Do you accept your unique body and thinking about weight, shape, calories, etc., should only be one aspect of your life?
Do you feel comfortable and confident in your body?
Unfortunately, it has become an almost normal part of everyday society to be dissatisfied with your body. This can lead to disordered eating or eating disorders. However, if you find yourself dissatisfied with your body, ask yourself what else may be bothering you. Maybe you are feeling inadequate over a project at work; stressed over a deadline; dealing with anxiety, etc. If these feelings come up repeatedly seek out a counselor or therapist and a dietitian that can assist you in formulating a healthy body image.

A clearer picture of health status would include measurements of body composition, blood glucose, cholesterol, and blood pressure. These measurements could tell you what actually makes up the weight and if how much you weigh is healthy for you because everyBODY is different.

30/07/2022

Each of us has held beliefs—obtained through observation, experience or even formal education—that were later found to be wrong. In fact, medical schooling begins with a warning:

“Half of all that you will be taught will be proven false in the future, yet which half cannot be known at present!” Some recently “overturned” beliefs involve the human gut microbiome, beginning with its scope, its diversity and,currently, the various ways it affects and is affected by the body.
Here is a review of what is known now and what is currently under investigation.

THE BIG PICTURE: THE HUMAN MICROBIOME
The human microbiome, as a whole, is the population of all microscopic life-forms that live and thrive within the human organism. Each area of our body—such as skin, ears, lungs or gut—has distinct microbial populations and diversity. Even within an organ, the microbiome can be unique to specific anatomical locations.

Today, the human microbiome is considered an organ system, revolutionizing our understanding of human health, disease and fitness (Baquero 2012). The human microbiome can easily and quickly be altered by an event or events like the introduction of antibiotics. This is, of course, also true of the subsets of this system, including the microbiome in the human gut.

FOCUSING IN: GUT MICROORGANISMS
The dimensions of the gut microbiome are described in astronomical terms. The 100 trillion microbes of the gut microbiome vastly outnumber the human cell population of 37 trillion. By gene count, the multiple is greater, with 20,000 human genes and several million microbial genes (Sender, Fuchs & Milo 2016).

The human gut microbiome contains several types of microorganisms, including bacteria, viruses, protists, fungi, parasites and prions (Alberts et al. 2002). A limited number are known to be pathogens, or microorganisms that can cause disease. Often a select strain or subspecies will give rise to a specific disease; for example, the microbe Salmonella typhi causes typhoid fever. If a type of microorganism is known not to cause harm, it is labeled a commensal and, if beneficial, it is called a symbiont.

For many years, it was believed there were only several dozen species of microbes in the gut, largely because of the ways microorganisms were identified. Traditionally, methods involved adding a special stain to a sample or observing the growth of colonies on a medium such as blood agar.

When gene sequencing was introduced, it allowed identification of microbes by their DNA and RNA. Scientists soon realized that the species count of gut microbes was actually in the millions. (Thus, until all species of gut microbiota are identified and investigated, our attempts at manipulating the gut microbiome with probiotics and other measures may lead to unintended consequences.)

DNA sequencing also led to another discovery about the diversity of microbes in the human gut. For decades, the classification system of life on Earth has included several domains, further subdivided into kingdom, phylum, class, family, order, genus and species. Then, in the late 1970s, Carl Woese, PhD, at the University of Illinois, Urbana-Champaign, discovered the ancient domain archaea (Sapp & Fox 2013). For many years, archaea were believed to be bacteria, but when their DNA was sequenced, they were found to be more alien than any form of life yet discovered.

Archaea are extremophiles—microorganisms able to survive in extreme environments (Rampelotto 2013). They have been found living in rocks, ocean floor volcanic vents, boiling mineral springs and even outer space. In fact, the new science of astrobiology considers them a prime candidate for the first life on Earth, perhaps having arrived from another solar system. Interestingly, they are also.
Recently, some surprising discoveries were made regarding gene transfer, as well. The belief that genes could pass to the next generation only by vertical transmission (from parent to offspring) was overturned by Nobel laureate Barbara McClintock, PhD, who discovered “jumping genes” (Ravindran 2012). These genes allow horizontal transfer of genetic information—that is, between two different species!

29/07/2022

First and foremost, the pursuit of health is an individual choice and will look very different from person to person. Second, nutrition and movement are just two tiny pieces to the big pie. Genetics, sleep hygiene, stress, stigma (racism, s*xism, sizeism), age, gender, s*x, s*xual orientation, accessibility to health care, economic factors, work environment, environmental quality, access to food…. this list could go on and on.

So, if you decide that you want to eat and move your body in a way that promotes your health, it’s important to remember that they do not guarantee health. Even more so, what is listed below may not jive for you… and that’s okay!

This is very general advice, not commandment. There’s a lot of gray in the way we eat and move our bodies (and a lot of options in how we do so). What looks or feels ‘healthy’ for one person may not work for another because we are all individually unique human beings.

HOW TO ENHANCE MOVEMENT THROUGH NUTRITION
For the most part, to enhance your health with nutrition and movement, you should add to your life and not restrict—as we are often led to believe by ‘wellness culture’. This is especially true if you are new to movement, as you should eat MORE than you were before, not less.

The food piece for joyful (and safe) movement + a happy body:

Food is fuel, but it is also a big part of how we experience and enjoy this world. If you are moving your body, you should eat before and after (and maybe during and definitely between movement sessions).

Prior to movement, your body NEEDS carbohydrates. Carbohydrates are muscle sparing. This means if you don’t have enough sugar in your stores (located in your muscle and liver as glycogen and maybe some in the bloodstream if you ate recently) your body will resort to breaking your muscles down for fuel, which is not ideal! So if it’s been more than two hours since your last meal and you’re about to participate in an activity, consider eating simple carbohydrates This could include: fruit, graham crackers, juice, toast, granola bars, or even gummy candies. You may find that certain foods work better for you prior to working out, and this can change, don’t hesitate to try different things to find what fits best.

During movement it is key to stay hydrated! For every hour of intense activity, you lose approximately one liter of fluid. Bring your water bottle, as dehydration can lead to poor performance, lightheadedness, confusion, or dizziness. Along with fluid lost, it is equally as important to replace electrolytes through something like a sports drink or other electrolyte supplements. If activity is going to last longer than two hours, it’s important to also consider snacks during the event. If we were to run for two hours, our body would be depleted of most of its easily used energy stores (that glycogen mentioned earlier).

After movement, you need to eat! If you are not sitting down to a full meal, it’s still important to eat something. Protein is especially important to begin the repair process of any damage the muscles incurred, as well as begin to replace our depleted carbohydrate stores. Some great options are chocolate milk, a peanut butter and jelly sandwich, crackers, nuts, fruit or many other options.The ideal ratio per research following strenuous exercise is a ratio of carbohydrates:protein that is approximately 4:1, but if that isn’t feasible, it’s most important that you just eat SOMETHING following activity.

If you move your body you should be hungrier than the days you don’t. This is normal. What is important in addition to fueling your body before and after (and during as needed) is to continue to eat regularly between movement sessions. Ideally, in response to your hunger and fullness cues you should be hungry approximately every three to four hours.If you are able to identify your cues this should happen naturally whether you move or not.

Even on days you don’t move your body, you still need to eat. We don’t have to earn food and that’s not what movement is supposed to be about. Think of movement as a celebration of what our body can do, not punishment for eating. The amount someone needs to eat on days they don’t move varies person to person. Most likely won’t need a pre- and post-workout snack but should still be eating three solid meals and at least two to three snacks. Ideally, you would tune into your body’s cues of hunger and fullness to help guide you most of the time. If that is not accessible to you, consider eating about every three to four hours.

29/07/2022

Advertisers market their products to fight that 2:30 crash. Coffee chains promote their afternoon caffeinated happy hours to help get you through the day. Some cultures even have an after-lunch siesta to combat fatigue. What if there was a different way to help keep your mind efficient and alert all day? Something as easy as moving?
While an afternoon nap may sound appealing, it is not often a practical solution, and since we live in a quick-fix type of climate, many are left reaching for an energy drink or an afternoon cup of coffee to combat the mental fatigue that hits during those last few hours of the workday. Unfortunately, these types of “fixes” are likely contributing to the cycle of fatigue, not contributing to a lasting improvement in cognitive capacity, and thereby fueling the brain’s growing dependence upon them. Therefore, rather than seeking a temporary, short-term solution that has long-term consequences, the best practices for reducing the experience of afternoon mental fatigue and improving cognitive functioning are found in replacing these quick “pick-me-ups” with other, more positive lifestyle habits which generate benefits to cognitive functioning over time when implemented regularly. The most effective daily practices to implement can be determined through consideration of the physiological components associated with afternoon fatigue and cognitive deficits to help with reducing the frequency and severity of the experience.

The Physiology of the Slump

Afternoon fatigue is not a figment of the imagination. Melatonin, the hormone that regulates sleep and wakefulness (the same one that makes you feel tired to go sleep at night), is signaled by exposure to darkness and by decreases in body temperature. Melatonin is also a factor in maintaining circadian rhythms, the cycle that helps sustain a regular schedule of sleep activity at night and wakefulness during the day. So, when feeling tired in the afternoon, blame melatonin and your body’s sleep-inducing system through a date with a cup of Joe, or try this:

Step into the sun: Since light signals alertness, and darkness signals sleep, take a mid-day break for a step into the sun or go for a short walk outside.
Replicate natural light: Get out of the darkness, and redesign a dimly lit office space with light bulbs that provide natural brightness.

28/07/2022

Are you looking for that competitive edge? You might consider ways of stimulating your nervous system. The central governor model is based on the premise that the nervous system strives to maintain homeostasis to minimize mental and physical fatigue by limiting exertion.

Research has shown that limits on endurance, strength, speed and power can be overridden by integrating psychological, nutritional and physical interventions.

Here the discussion will be on current trends for hacking the nervous system for sports performance enhancement through the mind-body connection, nutrition, tool assisted manual therapy (TAMT) and post-activation potentiation (PAP).

You can find more of these topics within our strength and conditioning course bundle!

NERVOUS SYSTEM BIOHACKS
MIND-BODY TECHNIQUES
Kinesthetic motor imagery (KMI) is a technique used by athletes to acquire and refine motor skills. KMI has been shown to improve motor performance without overt motor output. Theoretically, KMI leads to internal activation of anticipatory images of action effects. This mechanism allows for improving motor performance solely based on internal emulation of action. The emulation mechanism is implemented in brain regions that partially overlap with brain areas involved in overt motor performance, including the posterior parietal cortex, cerebellum, basal ganglia and premotor cortex. (Filgueiras, A., et al. 2017) (Ridderinkhof, K. R., & Brass, M. 2015)

NUTRITION
MOUTH RINSE
Carbohydrate mouth rinsing has been shown to improve endurance performance for exercise lasting approximately 1 hour in duration. The mechanisms responsible for performance gains are still not fully understood. There is no alteration in plasma insulin concentration, blood glucose concentration or rates of macronutrient oxidation.

It has been postulated that central mechanisms may be responsible, likely related to an increase in corticomotor excitability and central motor drive to exercising muscle. The response to ingested carbohydrate begins in the mouth via specific carbohydrate receptors and continues in the gut via the release of hormones that influence substrate metabolism.

Stimulation of carbohydrate taste receptors within the oral cavity improves performance by increasing central drive to the locomotor muscles. In addition, a cephalic phase insulin response contributes to the improvement in exercise performance by enhancing glucose uptake by the exercising muscles, thereby helping to maintain high rates of carbohydrate oxidation in a manner similar to that which occurs when carbohydrate is ingested.

Cold drinks or slushies can also enhance performance, especially in conditions of thermal stress. (Burke, L. M., & Maughan, R. J. 2015) (de Ataide e Silva, T., et al. 2013) (Murray, K. O., et al. 2018)

CAFFEINE (LOW DOSE)
Caffeine is a popular ergogenic supplement. The majority of research has examined the ergogenic effects of moderate to high caffeine doses (5–13 mg/kg). These caffeine doses have profound effects on the responses to exercise at the whole-body level, but results are variable and, in some cases, there are undesirable side effects. Low doses of caffeine (

27/07/2022

Turmeric continues to make some impressive health headlines. Best known as the spice behind curry, research is showing how it can potentially play a role in weight loss, along with preventing Alzheimer’s disease, cancer and other conditions.
INTRODUCTION
Most people are familiar with turmeric for its unique flavor and its presence in Indian cuisine. Turmeric is a spice native to South and Southeast Asia. It has been used for both medicinal and culinary purposes. Foods such as curries, and even American mustard, are typically made with this yellow spice. Interestingly, there is one active ingredient in turmeric that has been shown to possess many potential health benefits that may help increase the quality of life for those with chronic diseases.

ANTIOXIDANT AND ANTI-INFLAMMATORY BENEFITS OF TURMERIC
The active ingredient in turmeric is curcumin, which makes up to 5 percent of the spice. Curcumin is a polyphenol with powerful antioxidant and anti-inflammatory properties. Polyphenols have the ability to stabilize free radicals, which can damage the body’s cells . Diets rich in polyphenols can help support brain health and delay cognitive disorders such as Alzheimer’s disease.

One study conducted with a group of individuals from 60 to 90 years of age demonstrated that those who regularly consumed curry performed higher on cognitive tests as opposed to those who never or rarely ate curry . In India, where turmeric is regularly used in foods, the occurrence of Alzheimer’s disease is one-fourth that of the United States among those in the 70 to 79 year age range. Curcumin also seems to have anti-rheumatic and anti-arthritic effects, possibly through down-regulation of inflammatory cytokines .

For more on anti-inflammatory diets, follow the link for a great blog post.

LIPID METABOLISM AND WEIGHT LOSS WITH TURMERIC
A recent animal study showed the hypolipidemic effects of curcumin, demonstrating its ability to significantly lower triglycerides and free fatty acids . This is a promising result, suggesting curcumin’s potential for treating obesity and associated diseases. In another animal study, dietary therapy resulted in significant weight loss and a potential for increasing basal metabolic rate.

CANCER PREVENTION
In other animal studies, curcumin showed a chemopreventive effect in areas such as the colon, stomach, and esophagus . There was also a protective effect against radiation-induced tumors. Curcumin can inhibit tumor cells such as T-cell leukemia, colon carcinoma, and breast carcinoma cells from spreading .

26/07/2022

The lunge is a versatile, simple and effective movement for lower body training. Various positions, planes of motion and speeds can all yield different training adaptations for the exerciser. Lunges are the gift that keeps on giving! We’ll discuss different tweaks, twists and turns that change the demand on the kinetic chain; and that keep your clients’ workouts interesting and effective.

TWO BASIC LUNGE POSITIONS
First, let’s review what a lunge is. A lunge is very much a “squat with a kickstand.” The best way to feel this idea is to take yourself to the bottom of your squat, hold, and take one foot and step back. There you have it.

There are a couple basic lunge positions that apply to most variations: one with an upright trunk and one with a slight forward lean of the trunk. Let’s look at how these positions differ in their demand on the lower body.

The Upright Lunge – An upright trunk tends to create what is often called a 90/90 lunge where both knees at the bottom of the move are 90° angles. With this positioning, the majority of a person’s upper body weight is situated directly over their hips. From what we know about biomechanics, the joint farthest away from load will receive a majority of the stress. So, in an upright lunge, the forward knee will experience more torque because it is the joint farthest from the load of the body. Therefore, the knee extensors will bear more responsibility. Bottom line: If the exerciser’s trunk is upright and performing a 90/90 lunge, it is a more quadriceps dominant movement.

The Forward Leaning Lunge – When an exerciser leans slightly forward with their upper body weight positioned over the mid-thigh, demand will be evenly distributed across the hip, knee and ankle. Again, using our biomechanical principles, if the primary load is positioned in between two joints (in this case the hip and knee), the muscles moving those joints through extension will both bear responsibility in the exercise. Bottom line: A slight forward lean increases glute involvement.

Twist to Open! We can further increase gluteus maximus involvement by adding trunk rotation. Remember that the gluteus maximus concentrically performs hip extension and external rotation. An exerciser can eccentrically load the gluteus maximus in the sagittal and transverse planes by leaning forward (hip flexion) and rotating the trunk toward the forward leg (hip internal rotation). By loading the glutes eccentrically in both of these planes, we increase the demand on them and therefore increase their response. For example, if performing a lunge with the left foot forward, you would rotate the right shoulder toward the left knee. To maximize glute involvement, be sure that you don’t lift your forward heel of the ground while decelerating toward the floor. Aim to have your weight distributed evenly across the forward foot.

MULTIPLANAR LUNGES
Multiplanar lunges are a great way to mix things up! From what we know about the training principle of specificity, our bodies respond very specifically to the stimulus presented in a workout. Research further supports that the directionality of forces applied to the kinetic chain impact how the body responds. For example, loading the body laterally (such as in a shuffle pattern or lateral lunge) selectively improves its proficiency in the frontal plane. The bottom line here is that we definitely want to work in multiple planes and multiple joint angles to maximize a client’s training.

Tips for executing multiplanar lunges:

Solid hip-knee-ankle mechanics apply here just like they do in squatting motions. Make sure that alignment is prioritized during multiplanar lunges.
Start a client in the plane they are most comfortable in. For many clients, this is the sagittal plane. Remember we want our clients to feel confident before we begin to push them into new directions as they improve.
Don’t take strides that are too long. People have a tendency to use momentum to propel themselves up if the step is too long. Start with a shorter step to ensure control is maintained throughout the entire range of motion.
Try reaching toward the ground with your hands as you step (usually applies to bodyweight or dumbbell lunges). This helps to soften the landing of each step and reinforce eccentric control. You can also use your client’s reach to efficiently guide them into different planes (e.g., have them reach for 12:00 or 9:00 as if they are standing in the center of an imaginary clock).

BRINGING IT ALL TOGETHER
No matter how you combine the variations discussed here, make sure technique and posture are maintained. Lunges are a great part of your client’s progressive and challenging program design; and can be modified for any fitness level. And importantly, the variations presented here can keep your client (and you) from getting bored!

Shreya Kaul

31/07/2022

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