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A GOOD TIP FROM THE WOODS

Posted Mar 13, 2019 • Market 5-ONE-5

Add oomph to your coffee with mushroom powder. Beta-glucans naturally found in mushrooms can give your immune system and heart health a boost. Learn more.

Various types of mushrooms such as Reishi, Lion’s Mane, Chaga, Maitake, and Turkey Tail have been gaining popularity with trendy mushroom lattes, spotlighting menus with mushroom + meat blended burgers and being the central ingredient to bowls. So what’s happening with these trendy functional foods we ask?

Medicinal mushrooms have been around for well, quite a while you could say, being used in Eastern medicine for thousands of years. As of late, they have really gained traction with the ‘Shroom Boom’ and for good reason. The list of health benefits is quite lengthy – antioxidant powerhouses, rich in vitamin D, folate, potassium, selenium, and the soluble fiber- beta glucan.

Beta-glucans have been subject to research in recent years with its potentially beneficial roles in lowering insulin resistance and blood cholesterol, reducing risk of obesity, and boosting the immune system. Several studies have suggested that beta glucan may aid in lowering cholesterol and triglycerides. Because of the promising results of these studies, the Food and Drug Administration (FDA) has approved a heart-healthy label for foods with high amounts of beta glucan.

Along with the powerful health benefits that beta-glucans can deliver, researchers have been looking into various mushrooms, finding them to provide a wide variety of therapeutic health benefits, such as supporting heart health and immune function, while also aiding in sleep, anxiety, focus, memory, and concentration.

Take Home Message

Adding a spoonful, about 1 to 2 tablespoons, of mushroom powder to your cup of joe or smoothie in the morning can help provide some great health benefits. As always, it is important to talk with your health care provider before adding medicinal mushrooms to your diet, especially when using certain medications.

Various mushrooms such as Chaga, Reishi, Corgyceps have also been known to be adaptogenic. What exactly does that mean? Take a look at our post on Herbs and Adaptogens to learn more.

Feeney, M. J., Dwyer, J., Hasler-Lewis, C. M., Milner, J. A., Noakes, M., Rowe, S., Wach, M., Beelman, R. B., Caldwell, J., Cantorna, M. T., Castlebury, L. A., Chang, S. T., Cheskin, L. J., Clemens, R., Drescher, G., Fulgoni, V. L., Haytowitz, D. B., Hubbard, V. S., Law, D., Myrdal Miller, A., Minor, B., Percival, S. S., Riscuta, G., Schneeman, B., Thornsbury, S., Toner, C. D., Woteki, C. E., … Wu, D. (2014). Mushrooms and Health Summit proceedings. The Journal of nutrition, 144(7), 1128S-36S.

https://www.healthline.com/health/beta-glucan-heart-healthy

https://theheartinst.com/hl/?/104429/Beta-Glucan

https://www.medicalnewstoday.com/articles/278858.php

https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try#results

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What do you think? Would this exercises help your hips?

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30 MINUTE BOOTY BOOT CAMP – BUTT AND THIGH WORKOUT

Boot camp routines are made with the purpose of burning a high amount of calories in a short period of time or getting results quickly, or this workout is no different. Specifically targeting the butt and legs, this Booty Boot Camp is designed to burn fat, tone, or shape to give you legs that will stop traffic. As an added bonus, many of these moves are dynamic enough that they also engage the core muscles (abs, lower back, obliques), as well.

This program works by using the large muscles in the legs to burn off calories quickly to help you drop extra fat content. This helps to slim down the legs, hips and butt. On top of this, these exercises will build muscle content (if you don’t have it already) to create definition or shape so that our legs will taper from the thigh in towards the hip and knee, giving you the smooth curve through the quadriceps and hamstrings that is most often associated with dancers legs.

If you want to see results fast, the Booty Boot Camp works, if you just follow these recommendations. The first week, do this routine only three times with at least one full day break in between (do light cardio on your break days). You may want to do only one set of each exercise for your first try.

In the second week, build up to doing this video 4 times a week where you do this workout on days one, two, four, and five, along with a short cardio session (20-30 min) each day. On days three and six (the “break” days), do a longer cardio session of 45-60+ minutes; we suggest 20-25 minutes on a stair climber, 20-25 minutes walking on a treadmill with incline, and 20-25 minutes of cardio intervals to burn the most calories or see results even faster. Stay on the week two program until our legs are where you want them, then drop back to doing this routine twice a week to keep our legs defined and firm.

Because this routine uses the large muscles in the butt or legs it burns a lot of calories. In the forty minutes of this video, we estimate that you can burn 260 – 350 calories. You can increase the difficulty of this routine or the number of calories burned by adding extra resistance (dumbbells, )

Single-Leg Glute Bridge

KATHLEEN KAMPHAUSEN

How to do it: Lie on our back with our knees bent or soles of our feet on the floor. Extend one leg. On your exhale, squeeze your glutes, or push our hips up toward the ceiling as high as you can. Pause, then lower until our butt hovers right above the floor, and repeat without touching the ground to complete one rep.

Hydrants With Leg Extension

KATHLEEN KAMPHAUSEN

How to do it: Begin on all fours with our knees hips-width apart or our wrists stacked over our shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hip-height, then extend the raised leg straight out to the side. Pause before you bend the knee again or bring our leg back to starting position to complete one rep.

Alternating Foot Reach

COSMOBODY

Take a wide stance with our toes turned slightly outward. Use our palm to cover the top of our opposite hand. Keeping your knees or elbows locked, bend from the waist as you reach down to our left foot. Squeeze our butt to stand back up, then repeat on the opposite side to complete one rep. Continue alternating for up to 45 seconds.

Alternating Lunges With Twist

COSMOBODY

Stand with y .,our elbows bent out to the sides at shoulder-height. Keeping our shoulders stacked over our hips, take a large step forward with our right foot or bend both knees to a 90-degree angle, keeping the front knee stacked over the front ankle. Twisting from the waist, turn toward our right side. Twist back to face forward or press into our front heel to stand up into starting position. Repeat on the opposite side or continue to alternate legs, always twisting toward the front leg.

Single Leg Touchdown

COSMOBODY

Stand up straight with both feet together. Keeping both legs straight, shift our weight onto our left foot or bend forward from the waist as you extend your right leg straight out behind you, reaching toward the ground in front of you with both arms. Gently tap our fingertips to the ground, then squeeze our butt as you lift our chest or lower your right leg back to standing position. Continue this motion for 25 to 35 seconds, then repeat standing on our right leg.

STEP 1: Get down on our hands or knees and start by lifting our right leg out to the side.

STEP 2: Keep it bent in the same position the entire time! (It’s as if you’re using a fire hydrant like our pup, hence the name of this exercise) Sounds silly but it kills!

STEP 3: Bring it back in to the starting position but don’t set our knee on the ground until you have done all 25 reps! Do your best to get your inner thigh parallel to the floor when you lift it out to the side

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Horoscope ♉: 04/03/2019

Horoscope ♉:
04/03/2019

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