Food for Thought

 Posted on January 24, 2017 by

 531 Comments

By Anne Rivas

photo credit: freeimages.com/williamstadler

So, did you make any New Year’s resolutions?  Was one of them to eat more fruits and vegetables?  Did you go to the store and come home with armloads of leafy greens, roots, and fruits to start the New Year right?

Are they still there, slowly rotting in the crisper?  Mine are.  When you’re home from work, starved and putting dinner together, what do you reach for—the bag of chips on the counter, or the limp hairy carrot at the bottom of the fridge?  Be honest, now.

The NRDC calculates that we waste 50 percent more food than we did in the 1970s. I certainly do.  Food waste happens at every step of the farm-to-landfill journey, but let’s talk about waste at the consumer stage, because that’s what I’m good at.  For instance, I buy a bin of spinach at Costco every week, to hide in my breakfast smoothies.  But I’ve been eating oatmeal, so the spinach rots from fridge to compost.  Then, thinking of smoothies, I buy more.

Anne Rivas
Anne Rivas

The NRDC lists several factors contributing to consumer food waste:  Low prices encourage us to buy more than we need.  Food spoils due to improper storage and poor visibility in refrigerators.  We misjudge our food needs.  We buy impulsively and in bulk.  We fail to plan.  We prepare more food than we need.

I personally blame refrigerators – those deep, cold caverns in which leftovers sneak to the back and develop from cultures into civilizations.  I want two side-by-side drawers at waist height, deep enough to accommodate an opened bottle of wine, one for chilling, and one for freezing.  I want to see everything at once.

It’s fun to be seduced by perky tips to improve our lives, but let’s be honest.  Do you like to cook?  Do you have time to cook?  If you eat out a few times a week, don’t shop as if you plan to cook every night.  Buy what you’ll eat.  If you plan to snack on vegetables, make it easy and don’t buy the chips.  When you cook, don’t double the recipe if you don’t eat leftovers.  Buy in bulk the items that you eat regularly and that won’t spoil quickly.  When produce begins to wilt, chop and freeze the good parts for future dishes.  Finally, eat real food—food you recognize, not stuff engineered to look like food.

  Category: Actions You Can Take, At Home, Materials

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    and belly sections. However trying to make use of so-called “advanced” techniques
    to one method or the other get a better “squeeze” in your inner chest and gain more dimension particularly in this space is basically just a waste of effort.
    It could even have potentially negative results if it distracts you from the fundamental, proven chest workouts that pack
    on general size in the most environment friendly means. It doesn’t matter what specific workouts, angles, or coaching strategies you employ.
    If you want to stimulate the “inner pecs”, then the “middle” and “outer” portion of these fibers should also fireplace as nicely.
    If you’re on the lookout for simple cable machine bicep
    workouts to add to your routine, cable curls are an excellent staple exercise to get you began.
    This is because when one strand of fibers contract alongside the pec
    muscle, the whole fiber as an entire contracts. In phrases of concentrating on specific areas
    of the chest for will increase in measurement, nonetheless, this is
    actually all that you have management over. Building up the internal portion of your chest
    is an important step in reaching well-rounded improvement that really provides your pecs that thick, defined and “separated” look.

    So, be positive to have a coach to show you how to do low cable fly, especially in case
    you are a newbie. This upper inside chest exercise
    is nice for growing muscles hypertrophy and endurance without putting too much pressure on your shoulders.
    And as the name suggests, you have to perform this workout
    unilaterally (one aspect at a time). Now, there are no internal chest exercises that
    work as isolation exercises. As An Alternative,
    an internal chest exercise focuses on the change in motion to
    promote the motion of your arms in direction of the midline
    of your chest. The best approach to really feel your inside chest working is to
    perform single-side exercises, such as cable crossovers,
    utilizing the opposite hand to press into the inside chest
    muscle tissue.
    And this will assist you to construct your chest most successfully even should you
    don’t have entry to the fitness center. As A Outcome Of now, we don’t have
    the comfort of having the flexibility to simply add more plates to the bar as we get stronger.
    Or, regulate the incline of our bench to focus on completely different
    areas of our chest. Dumbbell pullovers,
    also called chest pullovers, are another nice
    power exercise for you to add to chest day. Not only is it
    an excellent dumbbell pec workout, however it’s additionally
    fabulous for strengthening your abs, triceps, and lats.

    It could be performed in a kneeling place, which increases core
    involvement and can enhance the core stability and power of the stomach muscle tissue.

    It involves mendacity down on a bench and moving a dumbbell over your head whereas maintaining
    a slight bend in your elbows. If you’re looking for an easy inside chest
    dumbbell exercise to add to your routine, a dumbbell squeeze press is a good staple
    workout to get you started. They are smaller than the upper and lower chest muscle tissue, however they’re
    nonetheless essential for power and a defined look. In the
    sections that comply with, I’ll present you the best chest workout routines with dumbbells, resistance bands
    and body weight. The serratus anterior and subclavius are additionally
    chest muscle tissue, which rotate the scapula and anchors and
    depresses the clavicle, respectively. If you’re nonetheless uncertain which pectoral workouts
    are one of the best for you, head again to the top of the page, read by way of the most effective chest exercises, and pick one
    or two to start you going.
    Please be happy to download our workout log app
    to train this workout (and many more!) and monitor your positive aspects.
    Bear In Mind to try and enhance the load you may be utilizing in every exercise to make
    sure your continued muscle progress and power gains.
    This exercise complements the others, by offering a
    barely completely different pressure curve for your chest muscular tissues.

    Simply like incline dumbbell presses emphasized your higher chest, so will bar dips emphasize
    your lower chest. Peak resistance on your pecs happens whereas they are in a
    stretched position, which is most likely going positive on your chest muscle growth.
    Since your pectorals are one of the largest muscular tissues of your upper body, they are vital to your posture.
    Spending most of your day bent over a computer will tighten your
    pecs. When this happens, your shoulders will round and your shoulder blades will pull ahead, creating a
    hunched posture. Tight pecs also can decrease your
    vary of movement for overhead pressing actions. As the primary muscle mass within the chest, the pectoralis major is a key focus for constructing dimension in dumbbell
    chest workouts.
    If that is the case for you, consider alternatively using an train like the dumbbell bench press.
    It has been shown to have comparable chest activation to the barbell bench press but less triceps activation. Before we get started, it’s necessary that you simply establish a strong
    mind-muscle connection with your chest. Otherwise, you’ll be working secondary muscles and your chest
    won’t develop as a lot because it might. Researchers confirmed that verbal cues helped boost chest
    activation by 22% during bench press in educated athletes,
    compared to when no cues have been used. Here’s a novel mind-muscle masterpiece transfer that creates tons of pressure
    at the midline, a significant distinction out of your
    conventional pressing movements. However, by making
    this a unilateral movement as opposed to the usual fly, you possibly can actually
    lengthen beyond the midline, thereby extending the range of motion.
    Your pec minor is a small triangular muscle, of which you’ve one on both
    sides, that lies underneath your pec major.
    It arrises from your rib cage (3-5th ribs) and inserts into your coracoid (a small hook-like profusion at the prime
    of your scapular). Let us explain the operate of every head, as it will allow you to understand how
    it is emphasized throughout exercises.
    While not many people are prone to do a cable only chest workout, it can be
    carried out and in an effective manner no less. If all you could have access to is a cable
    crossover machine, we promise you can get an exceptional chest exercise in. So to conclude, here’s a sample chest workout you possibly can carry out using the workout routines I beforehand mentioned.

    Carry Out one chest workout per week, ideally on a Monday or
    Tuesday. You can do some mild triceps work afterward, but you don’t have to.
    They’ll get plenty of work throughout the presses in your chest exercise,
     then again later within the week.
    The fast jolting force of clap pushups will allow you to develop explosive
    energy while also bulking up your pecs for a superhero
    chest. Preserving your feet in a wider than a normal pushup position, use just one
    arm to do a pushup. Utilizing slideboards or Valslides, slide one arm out in entrance
    of you as you decrease your body until your elbow is
    locked straight.
    What makes this exercise special is that you’ll be urgent
    the dumbbells collectively the complete time, which is nice for muscle activation and the inside chest.
    Cable flys are the most effective workouts for really focusing rigidity on the inside chest.
    Cable exercises provide constant tension, which means the muscle stays stimulated throughout the entire vary of movement.
    For a calisthenic exercise, diamond push-ups
    are wonderful at what they set out to do. They’re the prime example
    of utilizing your body’s full natural vary of motion to attain ends in hard to
    achieve locations. Some widespread faults of the seated cable chest press embody using too much weight, allowing the elbows to flare out, and arching the back.

    And a straightforward way to progress this exercise is just by using
    bands with greater resistance as you get stronger.
    In fact, the dumbbell bench press was actually proven by Brett
    Contreras’ study to elicit the best activation for the middle chest.
    And one other plus is the higher range of motion with dumbbells since your vary of movement isn’t restricted by the bar.
    But as you’ll find a way to see, even in the literature there’s plenty of individual variation.
    To effectively goal and have interaction the internal chest muscle tissue, use isolated actions.

    It locations a big give attention to the middle portion of your chest, encouraging the expansion and definition of the pectoral muscle tissue in this area.
    This focused middle chest workout is especially useful for people aiming to achieve a more balanced and aesthetically pleasing chest look.
    By stimulating the muscle fibers within the center
    chest, you’ll find a way to create a well-defined and sculpted chest that enhances
    your general physique. It also can assist
    enhance higher physique stability, symmetry, and muscle
    steadiness. Total, the wide grip bench press is a priceless train to incorporate into any chest workout routine.
    That said, certain exercises deliver the pec minor
    right into a more significant role, which can help
    to additional strengthen it.
    Incorporating longer TUT into your chest exercises entails executing both the concentric
    (muscle-shortening) and eccentric (muscle-lengthening) phases intentionally and slowly.
    This deliberate tempo increases the period your
    muscle fibers are uncovered to pressure, which is a crucial issue for muscle
    hypertrophy. First and foremost, a impartial grip reduces the pressure on your shoulder joints.
    By aligning your wrists and elbows in a more natural and anatomically sound method, it minimizes the risk of overextension or awkward angles that can lead to shoulder
    discomfort or harm over time. This ergonomic positioning allows for smoother and safer movement, especially during heavy
    lifting, where proper kind is crucial to prevent injury.
    The way the muscle is linked to the rib cage makes it powerful to
    target the inside chest specifically, but some workouts hit the entire
    chest whereas focusing on the center pectoral. The cable provides fixed resistance, helps develop central chest muscles, and supplies much-needed stress on the center pecs.

    You’ll want a powerlifting barbell (which can also
    be used for squats and deadlifts). In our detailed guide on the most effective
    powerlifting barbells, we ranked the Rogue Ohio model at no 1,
    due to its excellent versatility and sturdiness. Manish is a NASM-certified fitness and nutrition coach
    with over 10 years of expertise in weight lifting and fats loss fitness teaching.

    He specializes in gym-based coaching and has plenty of
    knowledge about exercise, lifting approach, biomechanics, and more.
    This technique might help you isolate and activate your chest muscles more effectively.

    Faults within the exercise can include arching the
    again an extreme quantity of, using a weight that’s
    too heavy and leads to loss of control, or permitting the elbows to bend an extreme quantity of.
    These faults can lower the effectiveness of the exercise
    and increase the chance of damage. Common faults throughout
    push-ups include sagging hips, lifting the top, flaring the elbows outwards, and letting the lower back arch
    excessively. These faults can put undue stress on the shoulders
    and lower back, doubtlessly resulting in damage. For
    a workout with this volume and intensity, something like 1–2 times per week might
    be enough.
    Chiseling a sculpted chest is a typical aim for lots of fitness fanatics,
    yet specializing in the internal pecs can typically appear difficult.
    With years of expertise in strength and conditioning, I’ve developed methods that concentrate on these elusive muscle tissue effectively.

    If you’re going to be doing a lot of at-home chest exercises, it’s completely worth it to spend cash on a set of push-up handles.
    The principal function of the pectoralis main is the adduction (pulling the arm back into your body after it’s out to the side) and internal
    rotation of the arm. We all know that sturdy pecs or chest muscular tissues not solely look good but
    in addition assist us carry extra weight in the health
    club and in on an everyday basis life. Cable flyes are
    another nice chest isolation exercise and different to the dumbbell
    chest fly.
    You’ll find that your shoulders and triceps will profit
    from your dumbbell chest exercises. Cable crossovers are
    an efficient train for targeting the middle chest muscle tissue.
    To carry out cable crossovers, stand in the center of two cable machines, each with a high pulley.
    Take a deal with in every hand and pull them in the course
    of the center of your chest, maintaining your arms straight.

    However the truth is that anybody can chisel out
    a deeper inner-pec grove with decided, common effort.
    Mastering three internal pec-focused actions and
    including one chest exercise every week to your routine are the keys to
    getting there. If you’ve been figuring out your chest and doing traditional push-ups because the first day
    at the gym, you could have observed that one area of your chest is lagging behind the others.

    Focus on performing each rep with correct form to maximise the effectiveness of your workout.
    Push them again as a lot as starting position whereas exhaling and squeezing your pecs at the top.
    This motion will increase tension on the inside chest as a outcome of emphasis on urgent and squeezing.
    To perform the dumbbell squeeze press on the ground, lie flat on your again with a dumbbell in every hand.
    Hold the dumbbells instantly over your chest, palms going
    through inward and push them collectively as exhausting as you probably can while sustaining this strain all through the train. To carry out this difficult
    move effectively, keep proper type throughout the train and give consideration to controlled movements to get
    probably the most out of each repetition.
    The stabilization and the form you’re going to be using during this exercise are the keys to making
    this train an effective addition to your routine. The advantages of the seated cable chest press embrace increased chest
    strength and size, improved higher body posture, and enhanced upper body symmetry.

    It also helps to reduce the risk of harm during higher body exercises and can enhance general upper body functional strength.
    To carry out the flat bench press with correct type, it’s important to maintain your shoulders pulled back
    and down, and preserve a slight arch in your lower back.

    It’s additionally essential to breathe properly all through the exercise, inhaling
    as you decrease the barbell in the path of your chest and exhaling as you push it
    back up. In the shoulder girdle, the serratus anterior and pectoralis minor are the main muscles
    involved.
    And moreover, the exercise you could raise probably the most weight with.

    Additionally, research like this one by Akagi et al., present a
    positive correlation between 1 rep max bench press with the dimensions of the pectoralis main. Thus, indicating that a powerful bench does equate to a giant chest
    in many circumstances.

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