Omega-3 Could Protect Women From Post-Natal Depression

Omega-3 Could Protect Women From Post-Natal Depression

Eating more fish could help protect vulnerable women from post-natal depression, research suggests.

Evidence points to low levels of omega-3 fatty acid, chiefly found in oily fish, playing a key role in the condition.

A combination of omega-3 deficiency and genetic factors may trigger depression after childbirth, scientists believe.

Between 10% and 15% of mothers are believed to suffer post-natal, or post-partum depression (PPD) during the first year after giving birth.

The condition is more serious than "baby blues", a mild reaction that commonly occurs within the first few days of delivery, but much less severe than post-partum psychosis which affects fewer than one in 500 mothers.

Mothers with PPD tend to be disengaged, unresponsive and even hostile towards their children, who may suffer psychiatric problems and poor mental development as a result.

The scientists analysed data from 75 previous studies on PPD looking at links with a genetic variant called 5-HTT and omega-3 intake.

Lead researcher Dr Gabriel Shapiro, from the University of Montreal in Canada, said: "The literature shows that there could be a link between pregnancy, omega-3 and the chemical reaction that enables serotonin, a mood regulator, to be released into our brains.

"Many women could bring their omega-3 intake to recommended levels."

However the scientists said the evidence was preliminary and needed to be confirmed by further research.

A mother's omega-3 levels fall during pregnancy and remain lowered for at least six weeks after birth, said the researchers.

Source: www.huffingtonpost.co.uk

The Best Exercise to Lose Weight

Everyone wants that one secret exercise that can burn the most fat off their body in the least amount of time. Since there are so many different opinions about what is the best exercise to lose weight, we decided it would be a good idea to consult our experts to hear their thoughts. We didn’t [...]

Everyone wants that one secret exercise that can burn the most fat off their body in the least amount of time.

Since there are so many different opinions about what is the best exercise to lose weight, we decided it would be a good idea to consult our experts to hear their thoughts.

We didn’t come up with one consensus, but did find some great exercises that will definitely help to get you leaner and stronger, even if there is no single best exercise to lose weight.

Best Exercise to Lose Weight #1 | DB Clean & Press

This is a really tough question because a combination of exercises would be ideal and nutrition is by far the most important part of the weight loss equation. If I had to imagine the best exercise to lose fat, it would (1) create an intense muscle burn and stimulation in most of your muscles (2) increase your heart rate and your body temperature and (3) burn calories after the workout, creating an afterburn effect. Generally speaking, I believe the best exercises to lose weight are high intensity leg exercises, because your legs comprise the largest volume of muscle in your body and can create powerful hormonal changes. They also satisfy all the points I just listed. I’m biting my lip as I write this because there are so many exercises with pros/cons to each, but I would say the Dumbbell Clean & Press. The wrinkle I would add is to do a squat in between the clean and the press, as if you are jumping the weight up. This is an exercise that requires some technical skill and also pretty good hip/calf mobility, so be careful (See: How To Increase Squat Depth). The DB Clean & Press works just about every muscle in the body. Because it’s a power exercise that requires both upper and lower body strength and power, you can burn a ton of calories while helping retain your muscle mass as you lose only fat. The downside is the DB Clean & Press only combines two movement patterns (squat and vertical press), but no single exercise can incorporate all movement patterns. Honorable mentions include The Prowler, Airdyne, Walking Lunges, Kettlebell Swings, Sprinting (and uphill sprinting especially). - Marc Perry, CSCS, CPT

Best Exercise to Lose Weight #2 | Sleep

Sleep – This is my honest answer because if I don’t get enough sleep, it is that much harder to stick to my diet. If I get enough sleep, I can stick to my diet without an issue. It’s definitely my “favorite” exercise. If that’s not what you were looking for, then I would say a Step up with Shoulder Press into a Reverse Lunge. Do these correctly and they’re brutal on both the leg muscles and your lungs. Just be sure to not have eaten anything heavy before doing them. If someone can’t do those, then simple high step-ups with a good amount of weight (think bench height with 50’s in each hand). - John Leyva, CSCS, CPT

Best Exercise to Lose Weight #3 | Total Body Circuit Training

I think this is very individual. People can lose weight doing any exercise. The most important thing is finding activities you enjoy and that you know you can stick to. If you don’t enjoy what you’re doing, chances are you won’t continue. Consistent daily effort is the most important thing to losing weight. However, if you insist on one exercise that will push you in the right direction, total body strength circuits give you an all-in-one workout. They challenge all your muscle groups, keep your heart rate up, and help build/maintain muscle while decreasing body fat. Definitely the most time-efficient and effective workout to change your body! - Kristin Rooke, CPT

Best Exercise to Lose Weight #4 | Table Push-Aways

I actually get asked this question quite a bit as a personal trainer and my response is always the same, “table push-aways.” I’m serious. You can have the world’s greatest fat-loss exercise program ever written and not lose a pound. On the contrary, if you are eating at the right calorie level for your needs any exercise you do will help you lose weight: even bicep curls. That said, I have found the most efficient exercise to aid in fat loss to be those that recruit the most amount of muscle. Full body, multi-joint exercises have been found to raise testosterone levels and help to build or maintain muscle mass while on a caloric-deficit diet which is absolutely essential for any fat-loss program. I recommend starting your workout with exercises such as deadlifts, squats, bench press, pullups, or any variation when you are fresh and able to move more weight. Getting stronger will also aid in the battle as you will be able to lift heavier weights, which will yield more energy expenditure. Double win! - Stephen Bergeron, CSCS, CPT

Best Exercise to Lose Weight #5 | Burpees

My answer is burpees! Full body exercises that require the use of large muscles groups such as your quads and chest tend to burn the most calories. Anytime you use major muscle groups to complete an exercise your smaller/stabilizer muscles are automatically activated creating an efficient and complete full body exercise. Once a military specific exercise, burpees have become a widespread staple throughout the fitness community due to the fat burning potential while maintaining lean muscle mass. Full body exercises such as burpees can increase your lean body mass which can help to boost your metabolism which will create a greater post workout calorie burn also known as the “afterburn” affect. Personally, I think a burpee is a great exercise because it can help activate your fast twitch muscle fibers. The explosive squat involved with the exercise will help recruit those fast-twitch muscle fibers and force them to grow. Burpees can also increase muscle endurance if performed for an adequate duration such as one minute intervals. Personally, I was first exposed to burpees when I trained with a good friend who was attending West Point. I still believe that performing burpees until exhaustion is one of the hardest exercises in the fitness world. Burpees are also extremely versatile and can be performed in a small area with no need for exercise equipment or weights. - Kevin Deeth, CPT

What your best exercise to lose weight? Do you have a favorite on this list?

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Don't Lose Weight, Improve Your Body Composition

You wouldn't expect a weight loss writer to spend an entire article explaining why you shouldn't lose weight.  But I'm going to.  Instead, I'm going to tell you to get off the scale and get into the gym to pack on a few pounds and improve your body composition.

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Choose This, Not That at the Salad Bar

Choose This, Not That at the Salad Bar

Not all salads are created equal. A healthy layer of greens can be canceled out by high-calorie toppings and a dowsing of dressings, so the next time you're at the salad bar, make these little swaps both to save calories and to increase the nutrition of your salad.

Instead of romaine lettuce: Choose spinach instead of iceberg or romaine lettuce for a more nutritious salad base; spinach contains twice as much fiber (2 grams) and three times as much protein (3 grams) as romaine lettuce, which helps fill you up.

Instead of croutons: Sprinkle your salad with seeds like sunflower or pumpkin. In place of empty carbs, you'll get the crunch, along with a healthy dose of omega-3 oils and protein.

Instead of salad dressing: Hummus is a highly nutritious addition to your salad. Aside from being a great source of protein, hummus is high in fiber, folate, and zinc. And not only that, but the spread's main ingredient, chickpeas, have been shown to aid in weight loss. Skip the premade salad dressings, and mix a scoop of hummus with a little bit of oil and vinegar for a creamy-tasting dressing without the fat and calories.

Instead of cheddar cheese: It may be one of the tastiest toppings, but cheese packs in a lot of calories per serving. Opt for a lower-calorie option when deciding, like mozzarella (81 calories per one-ounce serving vs 114 calories in one ounce of cheddar), or sub avocado instead.

Other tips to remember at the salad bar? Choose lean protein and raw nuts over candied, and steer clear of dried fruits in favor of the fresh variety.

How Food Texture and Flavor Can Make You More Filling

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How Food Texture and Flavor Can Make You More Filling
Most low caloric food are not filling. Many times just by looking and tasting the food, there is a tendency that we know leave you feeling not filling and need to eat more. It is important that you read this scientific news. It reveals how by adding creamy flavor and thickness to your food, you have a chance to prevent binging.