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A 5K is within your reach. Our helpful articles will help you go from zero to 3.1, as well as find a 5K race to run near you. Ready to go from Couch to 5K? Find and register for your first race today. Crossing the finish line of my first 5K changed my life forever. Drumming up the courage to start the race fueled a newfound confidence that led me to tackle other challenges. Reaching the finish line ignited the start of a whole new active lifestyle. Getting Started I always wanted to run, but every time I tried to run I’d make it to the end of my block—only to begin crying because it wasn’t much fun. Then I’d promptly drag myself back home and toss my shoes in the closet. Each time I vowed to quit, never to return again, until I would see my softball coach, Rosemary, run by with a smile so bright it could light up Texas. I wanted to run. I just couldn’t figure out how and didn’t think I had the body of a runner. A Community of Runners That was, until I started my very first day at an internship in Milwaukee ...

By Leo Babauta I have a problem, and I think most people do as well: I want to do everything. OK, not actually every single thing, but I want to do more than I possibly can: I want to do everything on my long to-do list, today I want to take on every interesting project I want to say yes to everyone else’s requests, even if I know I’m already too busy I want to travel everywhere, and see everything that’s interesting I want to try every delicious food, and I always want more of it (and I always eat too much) I want to watch every interesting TV show and film I want to read everything interesting online I want to take on a lot of interesting hobbies — each of which would take me many hours to master I want to spend time with everyone I love, with every friend — and also have a lot of time for solitude! Obviously, this is all impossible. But I bet I’m not alone in constantly wanting all of this and more. There’s a term for this in Buddhism that sounds judgmental but it’s not: “greed.” The term “greed” in this ...

Your androgen receptor status may not just determine how much muscle you gain – the data from Morton et al. seems to suggest that it even determines if you make visible muscle gains, at all. Unless you’ve missed following the SuppVersity on Facebook, yet, you will remember my recent, highly popular post which previewed the results of a recent study from the McMaster University in Ontario. Meanwhile, the full-text of the study has been published and it highlights what I pointed out before: It supports previous research, which showed that neither the acute increase in intramuscular free testosterone, nor dihydrotestosterone, or 5α-reductase predicts the muscle gains of resistance-trained men. More importantly, however, it has the potential to shift the interest in post-exercise changes of testosterone, IGF1, GH & co. to the androgen receptors or rather how they (and maybe other receptors, like the IGF-1 receptor) respond to resistant exercise. As previously discussed, Morton et al. examined if there’s a link between circulating hormones, intramuscular hormones, and intramuscular hormone-related variables in resistance-trained men before and after 12 weeks of RET. The study results speak for themselves: “Unlike intramuscular free testosterone, dihydrotestosterone, or 5α-reductase, there was a linear relationship between androgen receptor ...

Recipes 0 from 0 ratings This tasty paleo french onion soup is so good you’ll forget it is dairy-free! Made it in a crockpot for easy, hands-off cooking and popular for the whole family. Source Related Posts: Crockpot Cauliflower Paleo Soup Crockpot Hot and Sour Paleo Soup Low Carb Rainbow Paleo Chicken Soup with Zucchini Noodles Almond Butter Paleo Granola Bars ...

Even the difference between having ‘below ‘ vs. ‘above average’ fitness levels amounts to the same 1.4-fold increase in mortality risk the scientists calculated for smoking cigarettes. When I first read about the latest study from the Cleveland Clinic and that it would demonstrate that “not working out” was “worse than smoking”, I expected that a press-release writer had compared the reduction in mortality risk and physical fitness, which has been observed by a new medium-scale observational study from his employer, to the hazard ratio (HR) other scientists calculated for smoking in a completely different study (or meta-analysis) for publicity reasons. However, upon closer scrutiny, it turned out that both, the hazard ratio for smoking vs. non-smoking, which is 1.41 (p < 0.001), and the hazard ratio for elite vs. low fitness, which is 5.05 (p < 0.01) and hence 3.6 times higher, were based on analyses of the same dataset – cool! When someone claims that being unfit (which is not identical to “not working out”, though | see red box for elaborations) is worse than smoking, he is thus not comparing apples to oranges if he quotes Kyle Mandsager’s latest study to support this claim. Figure 1: Risk-Adjusted ...

0 from 0 ratings Slow cooked to perfection in your slow cooker, this creamy crockpot cauliflower soup is just the set-it-and-forget-it comfort food recipe you’ve been looking for. Once done, you’ll know why this is going to be a go-to soup recipe in your dinner roster. It’s home-cooking at its best. Made with cauliflower, parsnips, onion, garlic, chicken stock, parsley, olive oil, and coconut milk, it is a healthy soup that makes the perfect easy paleo meal and refrigerates well for the best leftovers. Source Related Posts: Paleo Crockpot French Onion Soup Crockpot Hot and Sour Paleo Soup Low Carb Rainbow Paleo Chicken Soup with Zucchini Noodles Paleo Cauliflower Turmeric Stew ...

It’s impossible you haven’t read or heard about this study! I guess by now, all of you will have heard that an internationally covered pilot study by Austrian researchers (Schwabl et al. 2018) that was presented earlier this week at the UEG Week in Vienna claims to have initial prove that “Microplastics Find Their Way Into [Our] Gut” (NYTimes). The results of the studies are all over the place and the (fearmongering) press coverage seems to convey only one message: “Uh oh, now we’re doomed!” But, are we? I mean, we’re talking about a study with N=8 subjects?! Moreover, no one questions our exposure to the sub-millimeter sized particles and the fact that we actually seem to poop them out would, after all, suggest that they do not accumulate in our bodies – that’s good news, isn’t it!? When I posted the “if you poop it out, that’s good news”-hypothesis rather mockingly on Facebook, I still thought that I would probably never hear about the data from the as-of-yet unpublished pilot study, again. Turns out, though, few people seem to look at the whole story as rationally and calmly as the first responders to my Facebook-post… long story short, and ...

0 from 0 ratings This vegetarian paleo cauliflower turmeric stew is comforting, hearty and ridiculously good! Plus, it’s packed full of anti-inflammatory ingredients and belly-filling fiber. If you love turmeric and cauliflower, this stew is going to become one of your new favorites. Source Related Posts: Crockpot Cauliflower Paleo Soup Dark Chocolate Black Forest Paleo Cupcakes Almond Butter Paleo Breakfast Bars Breakfast Sausage Paleo Egg Muffins ...

While there’s some evidence that other plants from the genus “Rhodiola” may have similar effects, you want to rely on the std. exctracts from “Rhodiola Rosea” that were used in several studies if you want to try it | for dosage recommendation, see bottom line. Some of you will probably remember that “Rhodiola” aka”Golden Root” is a putative adaptogen, i.e. a “nontoxic [sic!] substance and especially a plant extract that is held to increase the body’s ability to resist the damaging effects of stress and promote or restore normal physiological functioning” (Merriam-Webster Medical Dictionary)… No? Well, I remembered “Rhodiola Rosea”, as I should have written before to avoid confusion with other plants from the same genus, when I saw a recent post by Jason Cholewa on Facebook. The link to a study that was attached to the post didn’t just remind me of this almost forgotten herb (ten years ago it was used in many more ‘kitchen-sink supplements’ than today); It drew my attention to a recent paper by scientists from the Samford University in Birmingham, USA (Ballmann 2018). In the conclusion of their abstract, the scientists, …, write about the standardized Golden Root Extract (#GRE) that they tested in ...

0 from 0 ratings Although these take a bit longer to make, this Black Forest Paleo Cupcake recipe yields some beautiful, ridiculously good cupcakes. The simple and addictive filling is made with cherries, honey, and lemon juice, and the creamy paleo-friendly frosting is made of coconut cream and cashew nuts. The chocolate cupcake base is made using eggs, honey, coconut oil, almond milk, and pure vanilla, and bakes into a moist, decadent chocolate cupcake. Definitely try these if you want to make a special paleo dessert that fulfills all your sweet cravings! Source Related Posts: Almond Butter Paleo Breakfast Bars Crockpot Cauliflower Paleo Soup Almond Butter Paleo Granola Bars Is Dark Chocolate Paleo? (+ The Benefits of Eating… ...

If you’re looking for a how-to guide to eating animal proteins, this serves as a great guide. For the sake of this article, we’re focusing on how to buy or source animal proteins as part of your diet and lifestyle. If you’re plant-based looking to incorporate animal proteins or making the transition from a vegan diet to eating animal proteins and find the process intimidating, this will be a great and simple guide for you. If you’re looking for more information on how to eat plant-based proteins, then read our article on the plant-based proteins to incorporate into your diet. Nutrition Stripped Position On Animal Proteins At Nutrition Stripped, I created all our recipes in the Nutrition Stripped Cookbook and on this website as a resource for everyone, no matter what lifestyle they practice, to enjoy the recipes and make them their own. That means, all our recipes are very simple, plant-based, gluten-free, and dairy-free at their core to enable you to add what you specifically and uniquely need, or don’t and keep them as is. We get a lot of readers who enjoy eating vegan whereas their partners consume animal proteins which is why our recipes are transitional! You ...

What you have to think about the most prevalent dietary and wholesome supplements available. A visit to the wellbeing nourishment store can be a staggering background. It’s difficult to make sense of what to look over among the bewildering variety of dietary and nourishing supplements on the rack. From vitamins to minerals to weight reduction pills, there are a great many choices to look over. Be that as it may, do you truly require any of them? Do they truly work, and provided that this is true, which ones are ideal? Complete deals for the U.S. dietary enhancement industry in 2006 are assessed at $22.1 billion, with vitamins representing $7.2 billion of that, says Patrick Rea, proofreader of the statistical surveying distribution Nutrition Business Journal. Incorporated into this all out are offers of vitamins, yet in addition those of minerals, herbs/botanicals, sports supplements, dinner supplements, and weight reduction items. How Are Dietary Supplements Regulated? The Dietary Supplement Health and Education Act, affirmed by Congress in 1994, characterizes dietary supplements as items that: • Are planned to enhance the eating regimen • Contain at least one fixings (like vitamins, herbs, amino acids or their constituents) • Are proposed to be taken ...

Your diabetes diet is just a good dieting arrangement that will enable you to control your glucose. Here’s assistance beginning, from dinner intending to tallying starches. A diabetes diet essentially implies eating the most healthy food in moderate sums and adhering to normal eating times. A diabetes diet is a smart dieting plan that is normally wealthy in supplements and low in fat and calories. Key components are natural products, vegetables and entire grains. Actually, a diabetes diet is the best eating arrangement for generally everybody. Why do you have to build up a smart dieting plan? On the off chance that you have diabetes or prediabetes, your specialist will probably prescribe that you see a dietitian to enable you to build up a good dieting arrangement. The arrangement causes you control your (glucose), deal with your weight and control coronary illness chance elements, for example, hypertension and high blood fats. When you eat additional calories and fat, your body makes a bothersome ascent in blood glucose. On the off chance that blood glucose isn’t held under tight restraints, it can prompt major issues, for example, a high blood glucose level (hyperglycemia) that, if tenacious, may prompt long haul difficulties, ...

You may remember from the SuppVersity news on Facebook that the use of cobalt supplements can indeed (as it has long been touted and doubted) have similar effects as EPO (Hoffmeister 2018). Yet while the study by Hoffmeister et al. showed that the VO2max correlated significantly with the 2% increase in Hemoglobin in response to the ingestion of 5 mg of ionized Co2+ for 3 weeks, an acute performance-enhancing effect was neither tested nor observed in the German study. That’s in contrast to autologous (=your own) blood infusions. A simple injection of only ~135 ml of red blood cells that were previously isolated from 450 ml of your own blood 2h before training or competition will improve your endurance performance by 5%, … according to the latest study from the University of Copenhagen (Bejder 2018). And if you’re rather into lifting weights than cycling, running, or triathlons, today’s research update also discusses the results of a recent small-scale study by Malovany et al. (2018), which puts a(t least a preliminary) number on the usefulness of escalating post-workout protein intakes from high to very high. Sounds interesting? Well, then let’s start with the “blood doping” study by Bejder, et al. + ...

Whether you’re looking for a quick paleo breakfast, family-friendly dinner, guilt-free dessert or no fuss snack, these are the easy paleo recipes that you’ll keep coming back to again, and again, and again… From award-winning no bake paleo desserts to household favorite set-it-and-forget-it chicken crockpot meals, if its paleo-friendly, easy and ‘ermmahgerd’ delicious, you’ll find it here. Paleo Almond Butter Cups This paleo recipe provides a healthy, Paleo-friendly alternative to peanut butter cups (such as Reese’s). These are made with dark chocolate and almond butter butter instead. Peanuts are a legume, and therefore not Paleo, so peanut butter should be avoided. But these treats turn out delicious and are made with whole, real ingredients. They are easy to make but take a bit of patience since each layer needs to be chilled separately. Ingredients 8 oz. dark chocolate3/4 cup sunflower seed butter1/3 cup coconut oil, melted3 tbsp honey1 tsp salt1/2 tsp vanilla extract Instructions 1. Lay out 15 mini cupcake liners on a baking sheet. Melt the chocolate and one tablespoon of coconut oil in a bowl in the microwave. Stir to combine. Pour a spoonful into each cupcake liner, reserving 2-3 tablespoons of the mixture to use later. Add ...

by John Moody | Updated: Apr 03, 2019 | Affiliate links Eating “nose to tail” is becoming all the rage these days. This is in contrast to what modern people are told to fear or throw away – skin, fat, bones and organ meats. But when you decide to go down a traditional foods path, how do chicken feet fit into the mix? Why Chicken Feet? What makes chicken feet so special? First and foremost is a large amount of collagen. You know how bone broth and gelatin are incredibly popular of late? Well, chicken feet are one of the best sources for collagen and other compounds that make bone broth and gelatin so special. Collagen has numerous benefits supported in the scientific literature including: Improve digestion and gut hormone functioning (1) Improved calcium and protein absorption (2) Better skin and gum and other tissue health (3) Benefits to our blood vessels (4) Improves bone density and joint mobility (5) Around a quarter of all protein in the body is comprised of collagen (which comes from a word that means glue). Also, just a quick science note, gelatin and collagen are closely related. When you cook collagen rich foods, as ...

By Leo Babauta Our days are filled with chaos, busyness and noise — often with very little time for intentional activity, quiet, solitude, mindfulness. But we can intentionally create that lovely, mindful space that we crave. Today I invite you to join me and a thousand others in my Sea Change Program as we launching into the Beautiful Mornings Challenge, which is about creating simple, lovely morning routines, and waking just a little earlier to make space for those intentional activities. It’s about creating some space for meditation, reflection, movement, writing, or anything else you’d like to have room for in your life. And finding some space in the mornings for that, a sacred space that takes advantage of the quiet and beautiful light of the mornings. Here’s how the challenge works: Week 1: You pick one thing to do in the morning and wake up a little earlier to do it. There will be additional instructions for this first week, but the idea is that we’re easing into it. We don’t need to have the “perfect” morning routine to get started. Btw, this week could just be 5-10 minutes earlier than your usual wake time (20 minutes at the ...

The stack (ingredients on the right) was ingested twice daily. It has been a while since the last study on sodium bicarbonate’s usefulness has found its way to the SuppVersity. And, technically speaking, the latest RCT by scientists from the Department of Sports Training at the Jerzy Kukuczka Academy of Physical Education in Katowice, Poland, and colleagues from the Miller School of Medicine, at the University of Miami is a “bicar-bonate”, but not a “sodium bicarbonate” study. How’s that? Well, the scientists did exactly what some of you have already suggested: They combined sodium- and potassium-bicarbonate (the authors write di-carbonate, which is obviously the same) at a dosage of 3g, each, to achieve a balance between the two macro-minerals and topped the bicarbonates up with 1000 mg (600 mg + 400 mg) calcium phosphate and calcium citrate, 1000 mg potassium citrate, and 1000 mg magnesium citrate. This Na/K-Bicarb + Ca/K/Mg-Citrate super-stack (or placebo) was consumed twice a day by N=26 well-trained soccer players, who compete at the elite Polish league, during an 11-day training camp in Spain. Unfortunately, the exact details about the way the supplement was administered is not adequately described in the FT, where it says: “The players ...

0 from 0 ratings While scouring the internet for a good almond butter paleo granola bar recipe, I was pretty disappointed at the limited paleo options I found. So, naturally, I got to work and developed my own! This is a sticky, chewy version that my family and friends adore. They are easy to prepare and bake, requiring less than 15 minutes. Using almonds, sunflower, flax and chia seeds, whole-grain puffed cereal, cranberries, apricots, honey, and almond butter, you end up with a well-balanced granola bar recipe that that is satisfying and nutritious. Source Related Posts: Almond Butter Paleo Breakfast Bars Is Almond Milk Paleo? (+ The 3 Biggest Health Benefits) Dark Chocolate Black Forest Paleo Cupcakes Apple Cider Vinegar Paleo Salad Dressing ...