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Interview with a Nutritarian: Anthony : Disease Proof

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Raise a Glass This Season With These 13 Lightened-Up Cocktail Recipes

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If you’re planning on throwing back a few at the office holiday party (or any holiday party, for that matter), it can’t hurt to partake in healthier cocktail choice. These festive cocktail recipes that swap the syrups for fresh juice and all-natural sweeteners, the sugary mixes for superfood-charged ingredients, and the high-alcohol-content liquors for low-proof spirits will not only taste better but also prevent that dreaded next-day hangover. Cheers!

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How Powdered Blood Could Revolutionize Medicine

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During an emergency, having blood on hand for transfusions is critical. But blood needs proper refrigeration, making on the spot care a difficult task. But what if paramedics were equipped with bags of powdered blood cells that could be combined with water and immediately distributed?

It may sound like science fiction, but doctors are working to develop artificial blood cells that could save lives down the line.

“Transfusion medicine is challenged by the limitations arising from storage of red blood cells, which are a living tissue, that must be kept cold, have a shelf-life of only 42 days, and must be used within about four hours of removal from refrigeration,” says Dr. Allan Doctor, a professor of pediatrics, biochemistry, and molecular biophysics at Washington University in St Louis, Missouri.

Doctor and his colleagues have developed an artificial blood substitute called ErythroMer. The research is in the very early stages, but the researchers have so far shown promising results in a proof of concept study in mice. They were able to show that when mice were inserted with ErythroMer, the artificial blood was able to deliver oxygen to tissues in the same way as normal mice blood. They were also able to use ErythroMer to resuscitate rats that were in shock and had lost about 40% of their blood, Medscape reports.

Doctor presented the work in early December at the American Society of Hematology 58th Annual Meeting.

Much more study is needed before it can be determined if the artificial blood cells could be used in humans, but Doctor says he envisions ErythroMer could transform care for situations like military casualties or for people that need to be resuscitated before reaching a hospital.

“Next steps are to confirm our promising findings in a larger animal model, screen and address any toxicities, scale production, and eventually test for safety and efficacy in humans,” says Doctor.

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It May Be Freezing, but Here's How 1 Girl Makes Winter Workouts Happen

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‘Tis the season to lose all fitness motivation . . . I’m serious! Once the cold weather hits and the holidays are in clear sight, my healthy eating goals go out the window, and so do my workouts. And with more hours of dark than daylight, just getting out from under my comforter can seem like too much effort. Luckily, I’ve learned my lesson — if I can get my butt to the gym or out the door to start a run, I can accomplish it — it’s just finding the motivation that’s truly a struggle. These seven tricks have helped jolt me back in to my routine, so give them a try!

Related: Hate Morning Workouts? You Should Probably Read This

Let There Be Light

When it’s dark in the morning, my first inclination is to just keep hitting snooze until I finally drag myself out of bed. To combat my early morning laziness, I’ve found one trick that seems to really work: turning on my light. As soon as my first alarm goes off, my arm shoots up and flips the switch, forcing me to be bathed in a warm glow. Soon, I’m out of bed and ready to get outdoors.

Warm Up Indoors

If I’m headed out on a run when the temperatures have dipped down, I wake up my mind and body with a quick warmup in the lobby of my apartment building. Sure, it looks a little silly if a neighbor catches me doing a few jumping jacks and high knees, but it’s well worth it.

Related: Reasons to Exercise Outside in the Winter

Gear Up

Most of the year, my go-to outfit is shorts and a t-shirt. But when I’m struggling to make it out in the chilly weather, cozy clothes make everything just a little bit better. Stylish outerwear built for the cold like warm jackets (with reflective strips if possible) or even running gloves make my time spent outdoors much more bearable.

Plug In

OK, this may seem like cheating, but on days when I’m struggling to get myself off the couch and into the gym, I’ll treat myself. I tote along my phone and play a favorite Netflix show while I hit the bike or elliptical. Getting engrossed in a favorite series is a foolproof way to distract you from a workout, and it’s a great way to get yourself up and off the couch — no watching unless your feet are moving!

Get Set to Sweat

I’m always cold during the Winter, so the one thing I really look forward to is getting toasty. Whether it’s hitting up a Bikram yoga class or just spending a few extra minutes in the sauna post-cycling class, just the thought of basking in the heat is enough to get me going.

Lug Your Gym Bag to Work

Winter nights are the death of evening workouts. When I leave the office in the pitch dark, all I can think about is curling up under my covers with a hot chocolate in one hand and a book in the other. But if I make sure to tote my gym bag to the office, I’ll know that the entire walk home I’ll have a constant reminder that the gym is just a quick walk away.

Recruit a Buddy

Yes, I know I’ve shared my love for running alone in the past, but desperate times call for desperate measures. During the Winter, one of the biggest tricks you can pull is recruiting a buddy to hit the gym with you. No matter what you do or at what time of day, enlisting a partner will mean that the moment you start to drag your feet on the way to work out, you’ll have no choice but to make it there anyway.

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Spicy quinoa lettuce cups

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Looking for healthy lunch ideas? Try these yummy spicy quinoa lettuce cups by our January 2017 cover model, Tiffiny Hall.

 

// Prep: 10 min // Cook: 30 min

Ingredients (Serves 2) Prep: 10 min // Cook: 30 min

  • ¾ cup mixed quinoa
  • 1 ¾ cup vegetable stock
  • 125g tin four bean mix, drained and rinsed
  • 2 tsp ground cumin
  • 2 tsp chilli powder
  • 1 garlic clove, crushed
  • ¼ avocado
  • 1 tsp lemon juice
  • 4 tomatoes, cut into 1 cm dice
  • ¼ bunch coriander, finely chopped
  • 4 large cos lettuce leaves

Method

1. Preheat oven to 180°C and line a baking tray with greaseproof paper.

2. Place quinoa into a saucepan with 1 ¾ cup vegetable stock, simmer for 15 minutes or until cooked through. Drain quinoa and spread onto a baking tray. 

3. To the baking tray, add bean mix, spices and garlic and mix through. Place into the oven and bake for 15 minutes, or until quinoa is slightly crunchy. 

4. Meanwhile, mash avocado and lemon juice together and set aside. 

5. Remove quinoa from oven, toss tomato and coriander through quinoa and bean mix.

6. Spoon quinoa mix into lettuce leaves and dollop on avocado to serve. 

Get Tiffiny’s full work out and meal plan in the January 2017 edition of Women’s Health and Fitness Magazine.

Find more healthy recipes in our extensive recipe collection.

 

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5 Healthy Reasons to Have a Glass of Wine Tonight

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It seems like no one can get enough of red wine, scientists included; every day there seems to be another study touting the amazing benefits of the plum-colored beverage. Lucky for us, the proof is in the long-stemmed glass (just one, since drinking more may be detrimental to your health). Here are five reasons unwinding with a glass of red after a long day should be on your list of to-dos — one reason for every workday!

It’s good for your heart: Antioxidants in red wine called flavonoids have been shown to reduce the risk of heart disease by lowering LDL (bad cholesterol) levels and increasing the production of good cholesterol. According to researchers at the University of California, Davis, certain varietals have more concentrations of flavonoids than others. Of the most common red varietals, Cabernet Sauvignon has the most flavonoids, followed closely by Petite Sirah and Pinot Noir, then Merlot and Red Zinfandel.

It can lower depression: While heavy drinking has been linked to mental health problems, drinking a glass of red wine a day may do the opposite. A recent study found that moderate drinkers (those who drank two to seven small glasses of wine a week) were less likely to suffer from depression than those who drank more or less.

It can help your gut: That morning bowl of Greek yogurt isn’t the only thing that’s helping your gut. A study found that drinking red wine increases the amount of good bacteria levels in your digestive tract.

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It may help you lose fat: New research is studying the effects of piceatannol, a compound found in red wine that is converted from the antioxidant resveratrol, has on fat. A recent lab study found that piceatannol blocks fat cells from forming, and more studies are looking at how the compound can help us slim down.

It can improve memory: Polyphenols, also found in tea, nuts, berries, and cocoa, can improve your memory and may also decrease the risk of Alzheimer’s disease.

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The Busy Woman's Workout

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Make it quick. Make it efficient. Make it excuse-proof. Done, done, and done! This workout is about 20 minutes long, but it leaves no muscle unworked. Plus, with no equipment needed, you really have no excuses.

Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

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Fitbit vs. Apple Watch For Exercise: Here Are Our Thoughts

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Fitness trackers are one of the hottest holiday gifts — and for good reason! They motivate, inspire, and can help incite massive physical (and mental) changes. Whether you’re trying to encourage more movement or help someone learn about their heart rate during exercise, a tracker can help.

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I got the chance to compare my Apple Watch Series 2 and my Fitbit Charge 2 side by side, worn simultaneously (yes, I looked like a tool in my SoulCycle classes and on my runs and in my kettlebell class). Since trackers have been helping me on my fitness journey, I wanted to see what the user experience was like for each and what kind of data I could access after my workout. Let’s take a look.

Aesthetic

If you’re worried about the look of your tracker, you have two great options to choose from. You either lean more toward the aesthetic of a traditional tracker/fitness band with the Fitbit Charge 2, or the digital watch styling of the Apple Watch. With both, you can choose the metal accent color (gold, silver, etc.) and change out the bands if you’d like to wear them every day beyond your workouts. Fitbit has a blush pink leather that I’m particularly fond of, and I may switch up my Apple Watch with a new color of silicone band if I get tired of the light gray.

General Features (of Note)
HRM. Both trackers offer a heart rate monitor, which is ideal for data tracking and learning more about your body. It also provides a more accurate account of how many calories are burned per workout.

Waterproof (or not). The Apple Watch Series 2 is waterproof, the Fitbit Charge 2 is not. You will definitely have to take it off in your post-workout shower.

Music Storage. Additionally, the latest Apple Watch has music storage capabilities, meaning you don’t have to bring your phone, and you can listen to your workout playlist — provided you have Bluetooth headphones.

Tracking Your Workout

The first time I used my Fitbit Charge 2, I had no idea how to start tracking my workouts — I was simply wearing it for step tracking and my heart rate. But when I wore it to SoulCycle, it somehow miraculously knew that I was doing a cycling workout from the moment I started — from there, it logged my heart rate every second of the way, and provided me with an in-depth analysis of my workout. Once the Fitbit synced with my phone, the app showed a workout logged as “Bike.”

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I wrongfully assumed my Apple Watch Series 2 would do the same, and went into another SoulCycle class with it, only to be disappointed not only at its lack of intuitive tracking, but zero data to be found anywhere. It didn’t log my heart rate more than once or twice throughout the 45-50 minutes of the workout, and I had no data to track, no exercise counted toward my day. I get it — first world problems. But as someone who loves tracking all of my exercise and activity, this was sorely disappointing.

If there’s enough movement, the Apple Watch will sense it. I went to a hip-hop workout class, and though the Watch knew I was exercising (it logged minutes toward my daily exercise goal), it did not log any particular exercise nor give me the option to.

With the Fitbit, you can retroactively track your workout. Because the tracker is more closely monitoring your heart rate, you can enter the data and say, “I worked out from 12:00 p.m. to 12:45,” and it will populate your workout with the data from that time. This is not an option on the Apple Watch Series 2, as far as I can tell.

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Both trackers give you the option to log a workout if you hit a button and “start” your run, cycling class, general cardio, or weight lifting (Fitbit has a weight-specific workout you can select, Apple Watch you’ll have to select “other”). However, neither tracker gives you the option to edit your stop time of your workout — so if you forget to hit the “stop” button and hours have passed, you’re stuck with wonky data and skewed average heart rate information (and a several-hour-long “workout” on your records).

Data and Accuracy

Each tracker displays the average heart rate, total calories burned, and the length of the workout — I wore both of mine at once (in the same type of class, three times, just to be sure) to see how close they were in terms of data accuracy, and I still have no idea which one was correct. Take a look — these are three cycling classes, about 50 minutes long (with the cooldown), both logged at the same time, with the same height/weight/age data in the system.

As you can see, they never lined up 100 percent. Although similar in average heart rate and caloric burn, it’s impossible to tell which one is accurate, which can be frustrating.

In terms of getting a better insight as to what’s happening in your workout, the Fitbit wins by a mile. The heart rate data is so much more nuanced, and it can even show you how many calories you burned in each minute of your workout. I love that it shows you how long your heart rate was in different zones, and the graphs really animate the physiology of your workout, so you get more of an inside look into what’s happening in your body. It’s great. Unfortunately, with the Apple Watch, you’re stuck with average numbers and no fun graphs.

Price

The Apple Watch Series 2 ranges from $369 to $399, and the Fitbit Charge 2 ranges from $150 to $180.

Overall Impression

If you’re looking for data, the Fitbit really does win by a long shot. The data it provides is so much more detailed, and the intuitive exercise tracking makes for much more hassle-free workouts. This is a specialty piece of equipment specifically created and designed for exercise — whereas the Apple Watch was designed with a lot of other things in mind. I do wish they’d provide a feature that lets you cut off your workout time if you actually forget to stop your tracking, though.

While the Apple Watch Series 2 provides a lot more of the bells and whistles (It’s waterproof! You can text on it! It stores your playlists!), in terms of tracking, it’s just not as smart as the Fitbit when it comes to fitness, data, and overall wellness. However, if you’re looking to use it as a running tracker, I’d highly recommend it in that case.

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Yes, Your Office's Open Floor Plan Is Ruining Your Productivity

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If you’ve had trouble concentrating in an open floor-plan office, you’re not alone. Now, at least you’ve got science on your side: A new study suggests that overheard work conversations can decrease productivity—and increase annoyance—of other employees within earshot, more so than random and meaningless background buzz.

Open office plans are becoming increasingly common in workplaces, allowing companies to optimize space and, theoretically, encourage dialogue and collaboration among employees. But they also have their fair share of critics, and complaints about lack of privacy and noisy coworkers abound.

It’s no surprise that noise can be distracting, but researchers from Yamaguchi University in Japan wanted to see how work-related chatter might compare with other, less meaningful hubbub. So they performed a series of experiments to investigate the impact of different types of noises, using a test known as the “odd-ball” paradigm.

During odd-ball tests, people are asked to identify unique events sprinkled throughout a series of repetitive events. “To complete the odd-ball task it is necessary to regulate attention to a stimulus," said Takahiro Tamesue, associate professor of engineering, explained in a press release.

In one experiment, participants watched pictures flashing on a computer monitor while listening to either pink noise (similar to white noise, but with a spectrum closely resembling that of human voices) or actual male and female speech. Over a 10-minute period, they were asked to count the number of times a red square appeared in a mix of otherwise similar objects.

In the second experiment, people were asked to count the instances of an infrequent 2-kilohertz tone amid a series of 1-kilohertz tones. Afterward, they were asked to rate their level of annoyance at each sound, on a scale of one to seven.

During these and other trials, researchers measured participants’ brain waves using electrodes on their scalps. They looked specifically at two responses known as the N100 and P300 components, which peak approximately 100 and 300 milliseconds after a stimulus (in this case, a sound) is presented. These are thought to represent the activation of neurons involved in analyzing and making decisions about incoming sensory information, Tamesue says.

The researchers found that when participants listened to meaningful speech, they experienced large reductions in their N100 and P300 components—indicating that their selective attention to thinking-related tasks was influenced by the noise. Other experiments also showed that meaningful noises, such as music and conversation, led to greater declines in performance on memory and arithmetic tasks.

And yes, you guessed it: Meaningful noises had a stronger effect on levels of annoyance, as well, compared to meaningless ones.

Tamesue's research focuses on improving environments by analyzing the physiological and psychological effects of noise. He presented his new study, which has not yet been peer-reviewed or published in a medical journal, at a joint meeting of the Acoustical Societies of America and Japan, occurring this week in Hawaii.

The findings suggest that settings used for cognitive tasks, such as workplaces and schools, could benefit from designs that take into account the sound that’s likely to be present, says Tamesue—not just the volume, he adds, but the meaningfulness, as well.

“Surrounding conversations often disturb the business operations conducted in such open offices,” he says. “Because it is difficult to soundproof an open office, a way to mask meaningful speech with some other sound would be of great benefit for achieving a comfortable sound environment.”

As for employees already stuck in a poorly designed office space? You could always don your headphones and crank up the white noise. Or, take a cue from other scientific research: Studies have shown that music without lyrics can enhance mental performance, and that natural sounds like a babbling mountain brook can be relaxing (and not distracting) in stressful workplaces.

This article originally appeared on RealSimple.com.

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