Posts tagged with "healthy"

health illustration for 360 Magazine

3 Reasons You’re Not Losing Weight

Sometimes despite your best efforts it can be hard to lose those extra pounds. Chemist, nutrition and exercise expert Christine Hronec shares three tips on why you may not be losing weight.

1. Because you are eating too much.

In order to drop weight, now we’re not talking about fat just yet we’re just talking about weight, you need to take your total daily energy expenditure. Which is your body’s basal metabolic rate plus all the energy and calories you burn in a day. Those two items added together is your total daily energy expenditure. In order to sustain your current body mass, you need to be eating that amount of calories.

Now if you are not in a caloric deficit, you will not lose any body mass. Here’s a problem. Some of you are losing body mass but you are not losing body fat. You’re thinking: “You know what, I need to eat less and to exercise more.” Yeah, to a point. But the thing is if you’re trying to lose body fat, I’m not talking about losing muscle, I’m not talking about losing water, I’m talking about just the parts of your body you don’t want, like the part that makes you look fat, the fat. If you want to lose that, that is something that you cannot just wing. You cannot just do more cardio and eat less and expect to lose body fat. So, you’re going to lose muscle and you’re going to lose water.

And the thing is your body is going to spare protein first and is going to want to hold on to your fat more. Why? Because fat is more energy dense, and if you are starving your body wants to keep the fat as a longer-term sustainable energy source to keep you alive. Your body is going to want to get rid of the protein first. So, that is why your body will get rid of muscle first. If you are eating too much and your macros are not dialed in, you will not lose any body mass whatsoever. So, don’t fool yourself and think that you can just wing it. Because if you want to go from point A to point B, you need to be more strategic.

2. Your body is not able to metabolize body fat.

Why? Because you’re drinking too much alcohol. If you are drinking alcohol, your body cannot store it anywhere. Alcohol is a poison and your body can’t hold it. The second it comes into your body, your body needs to break it down and turn it into something else. When that is happening, all other metabolic processes stop.

So, when you consume alcohol, your body passes its ability to burn body fat for 48 hours at least, sometimes even 72. I do not recommend consuming any alcohol if your goal is to lose body fat. This goes for fitness competitors, this goes for people who are getting ready for their wedding, people who have a photo shoot. Alcohol has to be the number one thing out the door if you are serious about those types of goals.

3. You are eating too little.

There are lots of circumstances where you need to eat more. And it’s going to vary on a case by case basis, but if you have been in a caloric deficit for so long and nothing is changing on your body. Meaning you are not seeing any changes in your measurements; you are not seeing any changes in the scale. You most likely have been in a caloric deficit for far too long. And as a result of that, you are not able to part with your stored body fat.

If your carbs are too low for too long what happens is your insulin levels drop. When your insulin levels drop, your Leptin levels will drop. Leptin is the hormone that tells your body it is starving. It tells your body you need to hold on to body fat as a means of survival. If those levels get too low, you’re not going to  release any sort of body fat. So, there are times when it makes strategic sense to increase your insulin having a refeed day, because that’s going to pull up your Leptin levels.

About Christine Hronec

Christine Hronec is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.

David Belford Headshot from Molly Jacobson from Lean N Fresh for use by 360 Magazine

Fresh N Lean Names David Belford Chief Financial Officer

America’s leading organic Ready-to-Eat (RTE) prepared meal delivery company, Fresh N’ Lean today announces that David Belford has been named Chief Financial Officer at the growing, profitable family business that is disrupting the direct-to-consumer (DTC) meal delivery space.

“With his extensive financial expertise and network, David is a key executive to lead Fresh N’ Lean into the next phase of our growth,” said founder and co-CEO Laureen Asseo. Asseo, named to Forbes 30 under 30 in 2019, founded the company eleven years ago in her apartment making fresh, organic meals for family and friends. The company has since grown to become the largest independent organic meal delivery company in the U.S. and is leading the revolution in healthy eating.

As CFO, Belford will focus on capital markets initiatives to support the company’s continued growth trajectory and to transition from a family-owned business into the top player within the RTE space. The company has generated positive EBITDA for over five years and was named to the Inc. 500 list in 2019. In 2020, Fresh N’ Lean grew sales by over 200% as consumers continued to embrace healthier options and the convenience of direct delivery.

Prior to joining Fresh N’ Lean, Belford served as Chief Credit Officer and Head of Asset Management for Colony Credit Real Estate, Inc. (NYSE: CLNC), a $5.0 billion mortgage REIT, and as Deputy Portfolio Manager for Colony Capital, Inc.’s (NYSE: CLNY) private funds series with over $3.0 billion of assets under management. His previous roles at Colony Capital included the head of US co-investments and the co-head of the London office.

“Fresh N’ Lean is an incredibly compelling combination of DTC technology, marketing and manufacturing that is perfectly positioned to use tailwinds to grab market share away from incumbent grocers and CPGs” said Belford. “We’re in the midst of a food revolution in this country where the entire landscape is shifting under our feet. No one could have imagined the dramatic surge we’ve seen recently in the demand for organic ingredients, sustainability and convenience. I’m excited to be joining the company at this crucial juncture to help take the business to the next level.”

“David’s experience and network will be a critical factor in our company’s expansion,” added Thomas Asseo, Laureen’s brother who serves as co-CEO. “He has a deep understanding of our brand, the consumer and the marketplace which will play a valuable role in our future.”

Belford holds a bachelor’s degree from Queen’s University in Ontario, Canada, an MBA from the Wharton School and a Master of International Affairs from the Joseph H. Lauder Institute at the University of Pennsylvania.

About Fresh N’ Lean

Fresh N’ Lean is the leading independent technology, marketing & manufacturing platform currently disrupting the Direct-to-Consumer (DTC) sector for healthy, Ready-to-Eat (RTE) meals. The company specializes in over 100 organic-sourced dishes covering keto, paleo, vegan, protein and vegetarian diets, all completely free of preservatives, gluten, hormones, and added sugars. Founded in 2010 and led by sister-brother duo Laureen and Thomas Asseo, Fresh N’ Lean continues to lead the revolution in human potential through healthy eating delivered fresh to your door.

Chrons via Rice University News for use by 360 Magazine

New Bacteria to Help Detect Inflammatory Bowel Diseases

In an important step toward the clinical application of synthetic biology, Rice University researchers have engineered a bacterium with the necessary capabilities for diagnosing inflammatory bowel diseases.

The engineered strain of the gut bacteria E. coli senses pH and glows when it encounters acidosis, an acidic condition that often occurs during flare ups of inflammatory bowel diseases like colitis, ileitis and Crohn’s disease.

Researchers at the University of Colorado (CU) School of Medicine used the Rice-created organism in a mouse model of Crohn’s disease to show acidosis activates a signature set of genes. The corresponding genetic signature in humans has previously been observed during active inflammation in Crohn’s disease patients. The results are available online in the Proceedings of the National Academy of Sciences.

Study co-author Jeffrey Tabor, an associate professor of bioengineering in Rice’s Brown School of Engineering, whose lab engineered the pH-sensing bacterium, said it could be reprogrammed to make colors that show up in the toilet instead of the fluorescent tags used in the CU School of Medicine experiments.

“We think it could be added to food and programmed to turn toilet water blue to warn patients when a flare up is just beginning,” said Tabor.

Bacteria have evolved countless specific and sensitive genetic circuits to sense their surroundings. Tabor and colleagues developed a biohacking toolkit that allows them to mix and match the inputs and outputs of these bacterial sensors. The pH-sensing circuit was discovered by Rice Ph.D. student Kathryn Brink in a 2019 demonstration of the plug-and-play toolkit.

PNAS study co-authors Sean Colgan, the director of the CU School of Medicine’s Mucosal Inflammation Program, and Ian Cartwright, a postdoctoral fellow in Colgan’s lab, read about the pH sensor and contacted Tabor to see if it could be adapted for use in a mouse model of Crohn’s disease.

“It turns out that measuring pH within the intestine through noninvasive ways is quite difficult,” said Colgan, the Levine-Kern Professor of Medicine and Immunology in the CU School of Medicine.

So Brink spent a few weeks splicing the necessary sensor circuits into an organism and sent it to Colgan’s lab.  

“Normally, the pH in your intestines is around seven, which is neutral, but you get a lot of inflammation in Crohn’s disease, and pH goes to something like three, which is very acidic,” Tabor said.

Colgan and colleagues have studied the genes that are turned on and off under such conditions and “needed a tool to measure pH in the intestine to show that the things they were observing in in vitro experiments were also really happening in a live animal,” Tabor said.

“Colonizing this bacterial strain was the perfect biological tool to monitor acidosis during active inflammation,” Colgan said. “Correlating intestinal gene expression with the bacterial pH sensing bacteria proved to be a useful and valuable set of biomarkers for active inflammation in the intestine.” 

Tabor said he believes the pH-sensing bacterium could potentially be advanced for human clinical trials in several years. 

Tabor’s work was supported by the Welch Foundation and the National Science Foundation.

Beignet illustration by Heather Skovlund for 360 Magazine

Air Fryer Hacks × Grilling Tips

Air fryer hacks and grilling tips
for tastier, healthier and greener meals

The Sustainable Chef Gerard Viverito has tips
and recipes to improve your spring and summer cooking

You may have heard that fat equals flavor. It’s why we love a beautifully marbled steak, butter-rich shortbread, or premium ice cream. Fat is also what makes fried foods such as potato chips and chicken nuggets so deliciously crispy and addictive. Today, many people are swapping their deep fryers for air fryers.

This trendy appliance uses swirling super-heated air, instead of hot oil, to cook. But air fried food can also be dry. The Sustainable Chef and culinary instructor Gerard Viverito says the results can be as impressive as oil-fried dishes – and full of crave-worthy crunch – if you follow his tips. Bonus: some of these hacks can also be used on your outdoor grill.

Brush on oil for crave-worthy crunch

“The right air frying techniques will help protect your health and produce more flavorful meals,” says Chef G. For restaurant-quality results, he suggests brushing oil onto your food both before you cook and again half-way through the cooking process. You can also apply it using a spray bottle. “Canned cooking spray will damage the non-stick coating of your air fryer; it may include questionable additives.”  

Use the right fats and cooking oils on your grill

Chef G. suggests you first get to know your cooking fats. “Using the wrong oil is why grilled foods sometimes taste so bad. The oil burns which make the food taste rancid,” he explains. “Some cooking oils are also not as healthful as others.” 

  • Choose vegetable oils carefully. Most canola, corn, soybean oils in the U.S. are made with genetically engineered crops. Many oils, such as corn, sunflower, soybean oil is pro-inflammatory.
  • Be aware of which oil to use for high-heat cooking. “Olive oil is ideal for drizzling over veggies but begins to degrade at 380 degrees. I like to use Malaysian palm oil for high-temperature cooking because its smoke point, the temperature at which it starts to burn and smoke, is in excess of 450 degrees Fahrenheit. It’s also nutrient-dense and sustainably produced.”  
  • Use butter for rich flavor. Chef G. is a fan of grass-fed butter because it has more flavor and a stronger nutritional profile. The downside of butter is that it burns easily at high temperatures. “My trick is to put a little red palm oil in the pan with the butter to protect the flavor. Palm oil and butter go together. Palm oil is a nutritious fat for people and even animals. When cows eat palmitic acid, a component in palm oil, they produce more milk with higher fat content.”  

Use sauces and marinades for big flavor

Chef G.’s chicken wing sauce uses bold ingredients such as gochujang Korean chili paste, ginger, and garlic. It also includes a sweetener that comes with a warning: “Sugar burns very quickly at high heat, so it’s important to add sugar-based sauces to your meat just in the last few minutes.” 

He suggests including an oil in your marinade. “Oils are an essential part of a marinade. I like to use garlic, black pepper, and spices. These seasonings are fat-soluble, so you need an oil to carry their flavor into the meat.”

Visit this website for more palm oil recipes. 

Malaysian Inspired Marinade

Recipes by Chef Gerard Viverito

Marinade for two pounds of meat

  • 3 Tbsp Malaysian Red Palm Oil
  • 2 stalks lemongrass, white parts only
  • 3 slices fresh ginger
  • 2 cloves garlic, peeled
  • 6 shallots, peeled
  • 2 tsp turmeric powder
  • 1 tsp coriander powder
  • 1 tsp ground cumin powder
  • 1 tsp chili powder
  • 1/2 Tbsp salt 
  • 2 Tbsp Palm Sugar

Instructions

Blend all the marinade ingredients in a food processor. Add a little water to thin if needed.

Use this marinade for chicken or shrimp. It can be kept for 6 hours in the fridge or is best overnight.

Air-Fryer Beignets

Mardi Gras may have just come and gone, but there is no reason to deny yourself the taste of New Orleans any time you want it! As much as I try to maintain a low-carb life, these little bits of heaven are always a welcome treat and remind me of being in the French Quarter.

Ingredients

  • ¾ cup lukewarm water (90 degrees)
  • 2 teaspoons of sugar (for yeast proofing)
  • 1 teaspoon of active dry yeast
  • 1 teaspoon of salt
  • ¼ cup of sugar
  • 2 tablespoons of salted butter, brought to room temperature
  • 3 ½ cups all-purpose flour
  • 1 egg, lightly beaten
  • ½ cup evaporated milk
  • 1/2 cup of melted butter and Malaysian Palm Oil, equal parts
  • 1 ½ cups of confectioners’ sugar

Combine the lukewarm water, 2 teaspoons of sugar and the yeast in a bowl and let proof for 5 minutes. This mixture should froth a little. If it doesn’t, your yeast is not active, and you should try again with a new yeast. Also mind the temperature. If it is too hot, you will kill the yeast.

Mix the flour, a pinch of salt, the room temperature butter and the sugar in a large bowl. 

Add the egg, evaporated milk and yeast mixture to the bowl and mix with a wooden spoon until it just comes together in a sticky ball. If your dough isn’t forming, add a little more flour, but in really small quantities to avoid having tough beignets. Move the dough to an oiled bowl in a warm place and cover with a clean kitchen towel. Let rise until doubled, about 2 hours.

The longer you let it rise, the better for flavor development. By allowing the dough to rest in the refrigerator overnight, which is completely optional, you will develop a deeper flavor, but it is imperative that you bring it to room temperature before proceeding to the next steps.

On a lightly floured surface, roll out the dough to ½-inch thickness. Cut the dough into 24 2”x3” rectangular pieces. 

Preheat your air fryer to 350ºF.

Brush or mist the beignets on both sides with some of the melted butter and palm oil mixture and air-fry in batches at 350ºF for 6 minutes, turning them over halfway through if desired. 

Be mindful to leave some space between the beignets for better and more even browning. 

Once the beignets are finished, transfer them to a plate or parchment lined baking sheet and dust with the confectioners’ sugar.

Enjoy with some nice chicory coffee!

Korean Inspired Air-Fried Gluten Free Chicken Wings

Servings: 4 people

Here’s a fun fact about chefs: As much as we love outdoing each other in the kitchen, we always gravitate back to the simple dishes to soothe our souls after a grueling shift. Just Google favorite chef recipes and you will usually find sandwiches or a 3-step meal. Not to say I don’t love oysters, truffles, and foie gras, but sometimes you just want some down-home fried chicken comfort. With the rise in popularity of Korean-style fried chicken, I took it to a new level with the air fryer.

Traditionally, Korean Fried Chicken is double fried in oil for a spectacular crunch and then covered in a delicious spicy, sweet-and-sour type sauce. 

Ingredients

  • 2 lbs. chicken wings
  • 1 cup cornstarch
  • 2 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp salt
  • Malaysian Palm Oil and butter to cover wings (approximately 1 Tablespoon each)

Chicken Sauce

  • 2 Tbsp gochujang Korean chili paste
  • 3 tbsp agave syrup or honey depending on the level of sweetness desired
  • 2 Tbsp brown sugar
  • 1 Tbsp tamari gluten-free soy sauce
  • 1 tsp ginger, minced
  • 1 tsp garlic, minced
  • 1 tsp shallot, minced
  • ½ tsp salt
  • Chopped green onions for garnish

Instructions

Place the chicken wings in a large non-reactive bowl and season with garlic powder, onion powder and ½ tsp salt.

Cover the chicken with cornstarch, let sit for 5 minutes. With a set of tongs to keep your hands clean, stir, to evenly coat the chicken piece. Lightly shake each piece of chicken to remove the excess corn starch and place it in the air fryer basket.

While the wings are sitting, heat a sauté pan over medium-high heat. Add oil and butter, heat gently to melt. 

Place the wings in the air fryer basket and lightly spray or brush the tops with the oil and butter mixture.

Close the basket and cook chicken wings at 390 degrees Fahrenheit for 30 minutes, turning and rotating chicken about every 10 minutes.

While the chicken is cooking, make the sauce.

Korean Air-Fried Chicken Sauce

Combine all sauce ingredients in a small, non-reactive saucepan over medium heat and whisk until combined. Bring the sauce to a boil and reduce the heat to low and simmer for 5 minutes. Remove from heat and reserve.

Once the chicken is done cooking, place the sauce and the wings into a bowl and toss to evenly coat.

*Oil may be used to spray and coat the chicken pieces if cornstarch still appears on the chicken after frying. It can be done without oil as the chicken will produce its own oil during cooking.

10 Supersmart Superfoods Your Kids Will Love

Having trouble getting your kids to eat healthy? When you package these superfood hits into a child’s menu you can be sure it’s a surefire way of giving them the nutrients they need and show them great nutrition is just around the corner!

Basil

This superfood packs in vitamins A, C and K, iron, potassium and calcium kids can grow their own basil at home. toss it on pasta sauces or pizza! It’s rich in plant chemicals, chlorophyll and other happy mood plant compounds.

Cocoa

Add cocoa powder and honey to kefir for a healthy quick breakfast for kids who won’t sit still to eat a meal. Or a cup of hot cocoa (at least 70 percent pure cocoa) promotes oral health and helps to protect delicate skin from sun damage over time. You can also sprinkle cocoa powder on fruit, snacks and desserts for a healthy punch of flavor. Plant chemicals and antioxidants increase concentration and decrease inflammation!

Black Beans

Adults aren’t the only ones who suffer from high cholesterol, they just get checked more often than kids. Black beans help kids keep cholesterol levels down and provide plenty of calcium and protein to boot. Make a tasty black bean dip with some fresh veggies for a fun snack.

 Cinnamon

This superfood is great sprinkled on breakfast foods. it regulates blood sugar, which will keep energy from crashing after breakfast in the middle of a school day, tastes great and is so easy to use. Its natural sweetness is a plus and goes with so many foods and beverages!

Avocado

Avocados are full of good fat. Kids need a daily diet of 30% monosaturated fat and a little avocado a day provides more than enough. Use it like ordinary mayo for a great mix-in to creamy dips and sauces or sliced fresh for an afternoon snack. Guacamole is a no brainer for kids!

Tomato

Here’s a switch, a tomato a day can keep cancer away. That’s right, the plant version of vitamin A can best fight off all kinds of stressors and the potassium they contain helps to boost energy and stabilize hydration. In-season tomatoes are amazing with basil and olive oil or lightly sautee for a very tasty sauce for pasta, fish or veggies!

Fruit

A sweet spot you don’t want to ignore, kids have a natural liking for fruit and its energy-boosting plus. Encouraging eating fruit curbs drinking sugary beverages and snacks. Go for seasonal fun and plan a harvesting trip to a local orchard or bring your kiddies to the local green grocers to pick out what they want. A variety of colors provides kids with essential vitamins and minerals they need to grow and fiber to keep their bodies healthy. Introduce your kids to a daily fruit plate at a young age and they will probably continue the habit into adulthood.

Sweet Potatoes

These orange tubers are high in Vitamin A which helps kids develop healthy vision and eyes. And they’re delicious roasted, mashed or baked. For an amazing marshmallow flavor, use vanilla extract and honey for a not to be missed sweet treat.

Flaxseed

Flaxseed is bursting with Omega-3 fatty acids that little guys need to grow their brains to their full potential. Buy it ground and sprinkle it over their cereal or add 1/4 cup to their favorite baked-good recipe. They’ll get better nutrition without even knowing it.

Oatmeal

Kids who start their day with oatmeal concentrate better in school all day. oatmeal breaks down slowly to give continual bursts of energy over a long period of time. Add honey, nuts or chocolate chips to make it more kid-friendly, for a great way to use oatmeal be sure to check out the recipe section for a granola recipe the whole family will love.

About Nicolette M. Pace MS, RDN, CDE, CBC,CDN, CFCS ,FAND

Nicolette founded NutriSource Inc. ( www.nutrisource.org )  in 2002 to provide high quality education, counseling and nutrition services for a diverse community population. Prior to founding NutriSource Inc, she served as Director of Clinical Nutrition at the NYHQ/Silvercrest Center where she provided both administrative and direct care for sub-acute and chronically ill patients. Nicolette was a key member of performance improvement projects and as Chair of the Nutrition Committee; significant positive changes were made in the standard of care. 

 Nicolette has been featured in CBS, ABC, NBC, Fox News, the New York Times, Seventeen, Fitness, Men’s Journal, More, Dr. Oz, Everyday Health, AOL, IVillage, Health, Shape and other magazines. She is also a contributing writer for Minerva Place, as well as an adjunct professor of Nutrition at CUNY and Touro Colleges. She believes in emphasizing a holistic approach toward food, nutrition and preventative healthcare.

Nicolette Pace Demo Reel watch HERE.

 
Gym Illustration by Rita Azar for 360 Magazine

The Beach Body

Kupah James has the raw and positive energy it takes to be motivational. Although he grew up in Boston, he now resides in LA as a Celebrity Group Fitness Instructor. With over 15 years of experience, Kupah is also a Private Party Dj (Global). With best friend and business partner, JENI Lin they created the very popular #BodyWeightBootKAMP – a 45min total body circuit for all fitness levels.

If you don’t find him amongst small groups of people motivating and coaching you can catch sneaking in afternoon naps and binging streaming services…before/after napping (LOL). His long term goal is to travel the world bringing #BodyWeightBootKAMP to each and every shore!

Health During the Holidays

With the 2020 holidays approaching, here are some activities you can #MakeMoves with first thing in the morning to get your mind right for the ensuing “craze that is the holidays.” Let’s agree, we are searching for a quick “win,” nothing super complicated and “thinking” should not be in the cards. Load up your “GoTo” workout, the one where you kill it and always feel your best every time.

If you’re feeling a more chill holiday workout, something meditative like a yoga practice, a long walk, a light jog or meditating can be helpful. One of these exercises can calm your nerves and allow you a moment of calmness. You can take this peaceful time to celebrate making it to another festive season. 

If you’re looking for help with the holiday feast, we all know we don’t want to ruin our appetites. By making sure we get a “healthier” breakfast in the morning, hopefully, we can avoid extra guilt come dessert time. Drink lots of water and if your a coffee person grab one to help suppress your hunger until “DINNAH,” lol. If you really want to balance out the equation, ease up on the carbs 24-48 hours before it’s time to dig in. Bon appétit!

Keeping a Daily Routine

With so many people working from home, parks and other creative spaces, how does one maintain a good routine if your living space becomes your workspace as well?

A couple of ways to maintain a good routine are using your smartphones/devices, friends/roommates/spouses, or an accountability coach. All devices come with apps, timers and reminders to help keep you on task. For me, I’m always on the go so I use food reminders to help me with my routine. Sometimes I’m so busy interacting with clients I forget to eat, so I created a reminder just to chug a protein shake every couple of hours. ICONIC makes a perfect pre-made protein shake, so it’s even easier, no excuses.

Do you have people around you that you can lean on for “check-ins” and support? Asking a friend, relative or spouse could be a great way to “stay the course” and build on an existing relationship. 

Accountability Coaches do just that, hold you accountable with calls, texts, meets and quality time invested into the things you SAY you want to do but allow distractions to get in the way. Sometimes a person you’re close to might not be the best for this job, rather finding an objective, trained professional to work with your motivations might be best. 

A Critical Muscle to Tone

It is critical to develop a strong healthy back simply because your back is essentially the most important part of your skeleton next to your skull. It bears the weight of your upper body while stabilizing your balance and “kindly” houses your Central Nervous System (CNS). Your CNS allows signals from the brain to travel throughout your body. If that isn’t reason enough it’s also a major component to posture, and everyday activities like walking, running, sitting and lifting. 

Some of the primary benefits of a back workout are the strengthening of the shoulder and increasing stability. Many shoulder injuries can be treated simply by strengthening your back. Another benefit to back workouts is the positive effect on your posture and balance. Not to mention, a well developed back will aid in your quest for that Super Hero Body that many of us dreamed of as little boys. 

The best exercises depend on someone’s personal goals. With that said, some essential exercises would be – in no particular order – Back Loaded Squat, Deadlifts both (Sumo and Romanian are common), Back Rows, Rear Flys, Single Arm Row, Pull-Ups and Chin-Ups and Lat Pull Down. These are all great exercises, just to name a few. 

A common mistake of back exercises is having a “poor” form. I could never express how important form is to the overall development of any muscle group and the back is no exception. Especially in the Back Squat, Deadlift and Pull Up. Those are three that I often see performed incorrectly and I can’t help myself but to speak up and try to help the best way I can. An injury is nothing to shake a stick at, so when performing these exercises, and others, please “respect the rep” and choose form over everything.

Something to consider which I believe gets overlooked is a post-workout routine. A good stretch of the muscle group you just worked on can be vital in your recovery. A protein shake that feeds the muscles with proper nutrition and the tools it needs to maximize your workout can also be necessary. My personal favorite post-workout shake is by ICONIC, it comes in a variety of flavors, a powder or pre-made, and is grass-fed. 

How often a person should add back exercises to their routine depends on the individual goals, injuries, limitations, etc. However, once someone wants to add back exercises, they can add them immediately. If someone is “newer” to fitness it might not be a bad idea to try some workouts using strictly bodyweight before adding a load, just to perfect form and technique. A great source of BodyWeight workouts can be found on my YouTube Channel, and are streaming for FREE. As far are frequency, 2x or 3x a week seems pretty reasonable unless there are specific goals in which case it would be situational. For the common fitness person, this number would be adequate. 

NYBG illustration done by Maria Soloman for 360 MAGAZINE.

NYBG Autumnal Celebrations

For New Yorkers and visitors alike, the grandeur of the fall season is just 20 minutes from midtown Manhattan and The New York Botanical Garden. NYBG is the perfect place to experience the splendor of fall with the Great Pumpkin Path, scarecrow decorations, and awe-inspiring Japanese chrysanthemums in breath-taking shapes and styles in and around the Conservatory. Explore the seasonal bounty of the Edible Academy, which is also reopening just in time for fall, and traverse the winding trails of the 50-acre, old-growth Thain Family Forest to view the changing colors and textures of autumn in the weeks ahead.

Hordes of gourds await discovery along the twists and turns of NYBG’s Great Pumpkin Path all month long. In particular, on October 24th, giant pumpkins that are some of the largest in the world arrive and will be on view through the first of November. These humongous pumpkins, some weighing more than 2,000 pounds, have been nurtured from seed by doting growers and brought to the Garden in collaboration with the Great Pumpkin Commonwealth.

Another highlight at NYBG are the displays spotlighting kiku in and around the Conservatory and Visitor Center. Highly skilled NYBG horticulturists spent 11 months growing and caring for these chrysanthemums (kiku in Japanese) that were cultivated from single cuttings, pinched back, and tied to frames. Flower buds develop as nights grow longer, and in fall, the plants burst into bloom in modern and ancient styles such as ogiku (single stem), kengai (cascade), and ozukuri (thousand bloom). For guests who can’t make it to the gardens in person, New York Botanical Gardens offers a virtual look into the changing hues with the NYBG Fall Color Cam.

New York Botanical Gardens offer perfectly festive and COVID-friendly activities and protocols. The new, limited timed-entry ticketing system staggers visitors’ arrivals, promotes social distancing, and mitigates the risk of crowding in high-traffic areas. In addition, advance purchase of timed tickets is required to ensure the safety of guests. On top of these changes, new measures include requiring staff and visitors to wear masks, increasing sanitization of public and staff areas, and daily health screenings for on-site staff.

Enjoy the beauties that fall has to offer while staying safe and healthy with NYBG today! Check out their available tickets here and prepare a lovely and colorful trip to the beautiful gardens.

Healthy Lifestyle Tips for Students

Every individual wants to lead a healthy lifestyle. However, when people start thinking about eating well, staying fit, and getting time for themselves, this seems impossible.

For students, juggling between classes, academic writing assignments, studying, and curricular activities takes away all their time. Not only do they have assignment deadlines to beat but also exams to prepare for. And since the primary goal is to boost their grades and maintain an outstanding academic performance, most students are bound to forget about all the things they need to maintain a healthy lifestyle.

Well, you should not let your studies or assignments hinder you from leading and maintaining a healthy lifestyle. You can always visit the website of a reputable and trustworthy paper writing service and pay for a college essay.

Leading a healthier lifestyle is not that intimidating and burdensome as many people presume it to be. As long as you make some small incremental adjustments, you are good to go. So, to be as healthy as an ox, and enjoy your lifestyle, follow the below daily health tips for students. 

Making healthy food choices

A healthy meal may not sound that exhilarating. However, it can help you keep fit and live your life to the fullest. Many students choose to consume junk foods either because they have too many responsibilities to handle or are lazy to cook. Well, if you are one of them, you should refrain from embracing such a habit. If you have too many tasks to work on, hire a professional writer from a reliable service and ask them to write an essay for you. This will give you enough time to complete your other assignments and get time to prepare a healthy meal. 

Eating in a poor manner results in fatigue, poor concentration, laziness, as well as frustration. Thus, if you want to perform well in your academics and feel fresh and energetic during the day, you need to eat right. Additionally, you should not skip meals. Remember to include fruits in your diet as well. And if you wish to prepare a particular meal and do not know how to go about it, ask a friend for help or check out tutorials on YouTube. 

Getting plenty of physical activity

Doing plenty of exercises aids in maintaining a healthy body as well as a sharp mind. The majority of students find it hard to stick to an exercise routine due to lack of time or monetary funds. But, this should not deter you from getting enough physical activity. As one of the most integral lifestyle tips, you need to stay active at all times. This does not mean that you should work out on a day-to-day basis. You can walk or ride a bike to class rather than take a bus or drive. 

Various learning institutions have outstanding and remarkable fitness facilities. You can visit the gym at your school before, between, or after classes. And if you have a tight schedule, consider doing your physical exercises in your dorm room. You can access a variety of fitness and work out tutorials on the internet. Regular exercise helps boost your muscle strength, improve mood, and control body weight. 

Staying hydrated

The human body is made up of more than seventy percent of liquid water. It is responsible for the overall functions of the body. To keep and maintain proper hydration levels, you should drink plenty of water (about 6 – 8 glasses) a day. With the various schools’ activities that you need to attend to and manage, you may choose to take coffee to help you keep awake, tea or soda to re-energize yourself. Well, doing so is not bad. However, this is not an efficient technique to warranty healthy living in college. Instead of relying on such drinks, choose to drink water. 

Consuming plenty of water helps in improving your concentration levels. Additionally, it helps prevent overeating hence weight reduction. Moreover, staying hydrated charges the body so that you can feel merry and chirpy throughout the day. So, carry a bottle of water with you wherever you go. 

Getting enough sleep

It may be tempting to stay awake till late in the night to complete your research paper project, hand out with friends, or finish a movie. But, you should not embrace such a habit. Depriving yourself of sleep cannot only reduce your brain function but can also lead to fatigue. Additionally, it can cause headaches, as well as weight issues.

Getting enough sleep is one of the health tips for students that you should practice. As a student, you need to sleep for about 8 hours to stay healthy. Also, sleeping or napping during the day can help you feel rested. So, learn to work on your assignments early enough. Or, you can sleep early and get up very early in the morning and work on them. This way, you will not only have had enough rest, but you will also get up feeling fresh and energetic to work on your projects and go about your day. 

Keeping a journal to avoid study stress

College life is, without a doubt, overwhelming. With the heaps of academic writing assignments to manage, extracurricular activities to take part in, budget to maintain, and social life to maintain, it can be challenging to lead a healthy lifestyle. Moreover, you will be more anxious and stressed most of the time. But, with the tips and techniques above, you can avoid facing tense and stressful situations. Nonetheless, journaling is a powerful technique for stress management. Not only does it help clarify your thoughts and feelings, but it also tunes on positive vibes. 

Furthermore, when you journal, you can boost your academic writing skills and enhance your creativity. Thus, you can work on your academic projects with ease and faster, thereby giving you more time for other crucial obligations. But, if you have any complex to handle assignments, you can always enlist a specialist from ResumeThatWorks

In conclusion, the best advice you can get to maintain a healthy lifestyle is to assert yourself. Letting other individuals make uncomfortable health decisions for you renders them powerful. Hence, you will not choose what you want to do or eat without consulting them. So, decide how you want to lead your life and what you should consume. But, you need to keep it healthy if you want to live your life to the fullest. And the above are some healthy lifestyle tips for college students that you can use.

Five Effective Workouts for Students

According to experts, there is no magic to exercise. What you put in determines what you get out of it. But, this does not imply that you should work out for several hours a day. It only means that you should work smart.

Furthermore, specialists approve that not all exercises have an equal creation. Some exercises are more effective than others regardless of if they target various muscle groups. These exercises are apposite for a vast array of fitness levels. Additionally, they can help you burn calories in a more effective manner.

But, as a student, how can you manage your assignments, deliver them on time, and get to exercise? Well, this should not trouble. Several professional authors write essays for cash. You can hire any of them to help with your projects and get to exercise.

Nonetheless, many students do not know the effective exercises they need to do. Some head back home to the couch or bed after walking by treadmills, weight machines, and stationary bikes. Well, some of the ideal physical exercises for your body do not need you to head to the gym or get fit enough to take part in a marathon.

These workouts can work out miracles in your health. Not only will you keep your weight in control but also ward off memory loss. Additionally, you can increase your balance and motion range and protect your joints and strengthen your bones, among other things. So, what are some of the best workouts for students you can do irrespective of your age and fitness level? Well, below are some activities you can do to get in shape and reduce the risk of diseases.

Running

Exercise programs ought to encompass cardiovascular exercises that strengthen the heart and burn calories. And, running is something that you can do at any time and any place with no tools but just a good pair of shoes. Any individual can benefit from running. You can trim, keep your blood pressure in check, reduce your risk for various ailments, and lift your mood, among other benefits.

Various studies show that running is an efficient exercise in that it helps improve memory as well as resist memory loss related to age. So, start your day with a 10 – 20-minute run. Over time, you can begin running long distances and fast until you run for about 1 or 2 hours on most days. 

Interval training

If you are a walker, exercise veteran, aerobic dancer, or a beginner, you should supplement interval training to your cardiovascular workout. This is a great workout technique as it helps increase your fitness levels and help you keep your weight in check. Changing your pace during the training exercise kindles the aerobic system to acclimatize. You can burn more calories if the aerobic system has more power. 

To increase the aerobic system’s power, push the pace or intensity for one or two minutes. Then, back off for some minutes (around 2 – 10). But, this will depend on the duration of your total workout as well as the necessary recovery time. And you can continue doing this as you work out. 

Lunges

Lunges work all the important lower body muscles: hamstrings, gluteals, and quadriceps. They are one of the greatest exercising techniques as they mimic life, that is walking but in an exaggerated manner. Also, they are more unconventional than squats as they help increase your balance. You can do them at any time without worrying about your studies or assignments. You can always ask for assistance with your tasks from EduJungles and not fret over your grades. 

To do lunges right, consider the following steps;- Move a step forward.- Maintain your spine in a neutral position. – Twist your front knee to an approximate of 90 degrees. While at it, focus on keeping your weight on the back toes.- Drop your back leg knee towards the floor. (You need to presume you are sitting on your back foot). 

For the lunges to be more functional, consider stepping backward and outwards to each side. 

Push-ups

If done in the correct way, push-ups are the best exercise you can use to strengthen your triceps, core trunk muscles, and chest. Furthermore, you can do push-ups at any fitness level. If you are a beginner, you can commence by pushing from the height of the kitchen counter. After, you can work your way to a chair or desk with bent knees. Last, you can conclude with the floor but on your toes. 

And to do a great push up, follow the steps below;- Place your hands a bit wider than the shoulder width from a face-down position.- With your knees and toes on the floor, try creating a flawless diagonal with your body from the shoulders to your toes. – Keep the abdominals and glutes engaged. – Pull down and lift your body by bowing and straightening your elbows. While at it, ensure your torso is stable at all times. 

Bent-over row

The bent-over row works all the core muscles of the upper back and the biceps. To do it right, consider the steps below;- Place your feet shoulder-width apart. – Bend the knees and stretch forward at the hips.- Incline your pelvis a bit forward.- Involve the abdominals and extend your upper spine to supplement support. – Hold dumbbells beneath your shoulders with your hands about shoulder-wide apart.- Move your elbows and lift both hands towards your body sides. – Pause. Then, lower your hands to the starting position at aslow pace. (If you are a beginner, conduct this exercise without any weights).

This exercise can leave you feeling re-energized and ready to tackle the day’s activities. But, if you have some difficult-to-approach assignments, feel free to ask for help from a cheap writing service

In conclusion, if you are not passionate about working out but only want to do it for your clothes to fit well or improve your health, visiting the gym can be one of the most overwhelming and intimidating scenes. On most occasions, you will start asking yourself what the perfect exercises for you are or when you will find the time. Well, that should not trouble you. As a student, there are various exercises you can do without visiting the gym. And while at it, you will not only get to boost your health but also lose weight. So, if you are wondering what some of the best exercises you can do are, consider the above healthy workouts for a student.

Banana illustration by Mina Tocalini

3 Quarantine Nutrition Hacks

Are your clothes fitting more tightly on you than what you are comfortable with these days? If you indulged in “The Quarantine Diet” of added sugar, refined carbohydrates and more sugar, you are not alone. There isn’t a person on the planet who hasn’t been affected by the COVID-19 pandemic in some way. There are memes about Zoom meetings in pajamas. We’ve seen the jokes about annoyed pets who are ready for their owners to get back into the office. The most popular subject…drum roll, please… has been COVID weight gain, or “The Quarantine 15.” With some of us gaining upwards of 10 to 15 pounds at this point, these particular memes aren’t quite so funny anymore.

While some things are more difficult to control, like job loss, financial dips or getting sick, take advantage of the variables you do have control over. One of the easiest things you can master right now is your nutritional health. Making healthier food choices is more important than ever as we are collectively less active these days. Many places in the U.S. still have closed gyms and workout facilities, and home workouts aren’t for everyone. That leaves a lot of us with a perfect storm of weight gain, too little movement and too much snacking at home.

Life has disrupted us in a major way, and yet, there are still things we can do to reverse some of the damage. At 360 Magazine, we have rounded up 3 strategies from Los Angeles Nutrition Coach Natasha Maxwell to help get you back on track if the quarantine weight gain has claimed you as a victim. Nobody knows when COVID-19 lockdowns will end. If this is going to be the “new normal,” you will have to reincorporate the healthy habits from your old life into this new one. If you are totally new to nutritional habit building (the food choices practiced consistently in your daily life), these tips are still a great help. Stick with us through the end for a bonus summer recipe!

How to Reclaim Your Body during Quarantine:

  1. Drink More Water!: This one is often overlooked as a weight management tool although it is as equally as important as the food choices we make. According to Natasha, “As a nutrition coach, I cannot express the number of times I encounter new clients who scoff at the amount of water I suggest. That number should be at least half of your body weight; in the summer I recommend upwards of 100 ounces. Yes, that’s right, 100 ounces minimum. The lack of sufficient water is harmful to your body and can affect it in a number of ways including salty food cravings, waste buildup and digestion problems. That waste buildup can mimic true weight gain, also known as “water weight”. Bloating from dehydration is no fun either and is likely the reason that it’s sometimes hard to button your pants.” As Natasha stated: Drink your water, please!
  2. Be mindful of your sugar intake this summer!: What comes to mind when you envision summertime treats? Maybe it’s popsicles, banana pudding or key lime pie. These are all fine in moderation, but too much sugar can lead to weight gain and excess puffiness. For those looking to lose weight from our extended stay indoors, we will have to keep track of our sugar intake, even when lounging happily by the pool. Some ways around overindulging in sweets include substituting fruits for other sweets, avoiding sodas and packaged fruit juice and being more mindful of limiting foods with labels listing corn syrup, glucose, sucrose, etc.
  3.  Seek out new and healthier recipes!: The likelihood of entertaining guests during summer or being invited to someone else’s party or backyard BBQ is relatively high. Either way, food will be high on the list of priorities. Think produce, lean meats and fewer refined snacks when debating over a menu. Natasha especially urges the consumption of produce. Fresh vegetables and fruit are higher in water content, and an ample water supply can come in handy when you’re feeling a little dehydrated from the heat! Sliced cucumbers and carrots with a homemade dip are a win. Seafood and lean poultry options on the grill with veggies are also a great combo. For plant-based options, think stuffed pepper recipes, veggie hummus wraps and rainbow-colored salads with incredible ingredients and flavor. Who said healthy recipes can’t be tasty, too?

This pandemic is stressful and has affected us in a multitude of ways. Emotional eating is understandable, given our current circumstances. We don’t have to be rigid around everything we eat, but being more aware of what we are indulging in and how often is the key to weight maintenance and weight loss. Make a plan for your nutritional habits and find the balance that works best for you. We wish you luck!

As promised, here’s that bonus recipe you’ve been waiting on. It’s Summer Ceviche!

Let us know what you think with a comment down below!