Know Your Nutrient: Fiber

Fiber is a carbohydrate that cannot be digested by the small intestine but can be partially or fully fermented in the large intestine.1 Dietary fiber is an essential part of the diet, but most Americans do not consume enough. The average intake of dietary fiber in the United States (US) is 15 to 16g per […]

Strength at Every Age: A Strength Coach’s Perspective

My name is Emily Socolinsky, and I am the owner and head coach of Fivex3 Training, a strength and conditioning gym located in Baltimore, Maryland. I am a certified Starting Strength Coach and a former modern dancer. Prior to opening my gym in 2011, I was the school director of a dance studio for five […]

Nutrients for DNA Damage and Repair: Spotlight on Telomere Health

Deoxyribonucleic acid (DNA) damage in the body is responsible for both normal aging and the emergence of different health conditions.1 Certain lifestyle choices, such as unprotected exposure to ultraviolet radiation or consuming unhealthy foods, can increase the amount of DNA damage incurred daily.2 Making lifestyle changes, such as improving one’s diet, may therefore have the […]

Learn to Row: An Introduction to Rowing Machines

Using the rowing machine, also known as an ergometer (erg), is a great way to get a full-body workout. However, it is crucial to use the proper technique in order to get an effective workout.  Technique The row stroke has four components: catch, drive, finish, and recovery.  Catch: The catch is where you begin the […]

Walnuts

Walnuts are packed with essential macro- and micronutrients. One ounce of walnuts (about 14 halves) provides 4.3g of protein, 1.9g of fiber, 13.4g of polyunsaturated fatty acids (including 10.8g of linoleic acid and 2.6g of alpha-linolenic acid [ALA]), 98.1mg of phosphorous, 44.8mg of magnesium, 0.97mg of manganese, 0.45mg of copper, and 27.8µg of folate.1 Compared […]

Seeing Red: Understanding the Pathology of Pink Eye

Your eyes might itch, swell, and water during allergy season, but one symptom can really cause heads to turn. Conjunctivitis, also known as pink eye, is a generic term that describes inflammation of an ocular membrane and subsequent reddening of the eye.1 However, this reaction isn’t limited to allergy season. Conjunctivitis comes in four categories: […]

Weight training for strength versus muscle growth

Lifting weights in a weight room or home gym is a great way to improve multiple facets of physical and mental health. A wonderful aspect of strength training is the ability of the trainer to modify the variables of the training plan in order to achieve different goals. One of the main distinctions that many […]

Creatine

Creatine is a compound that is derived from the amino acids arginine, glycine, and methionine.1 The body needs 1 to 3g of creatine per day to maintain normal stores, about half of which comes from the diet and half of which is synthesized in the body, mostly in the kidneys and liver.2,3 Dietary sources of […]

The Basics of Foam Rolling

Foam rolling is a form of self-myofascial release therapy wherein you roll over parts of the body (e.g., calves, thighs, upper back) using a foam cylindrical tube.1 In myofascial release therapy, pressure is applied to tight/sore areas in order to release tension and tightness of the fascia (stringy connective tissue that supports the body and […]

Sarcopenia: Pathology and Treatment

Sarcopenia is a progressive disorder characterized by low muscle strength, quality, and quantity. Low muscle strength indicates probable sarcopenia, and low muscle quality and quantity confirms this diagnosis. In severe cases, low physical performance is present as well.1 Sarcopenia typically develops in people aged 60 years or older, with prevalence increasing among those aged 80 […]

How Coffee Can Impact Your Health

Coffee is a staple of many breakfast routines, thanks to the energy boost it provides. One 8oz cup typically contains 95mg of caffeine. The Dietary Guidelines for Americans defines a moderate amount of coffee as 3 to 5 cups per day (about 400mg caffeine). In addition to caffeine, coffee also contains vitamin B12, magnesium, and […]

Cell-cultivated Meat

Cell-cultivated meat, also known as cultured meat, lab-grown meat, and in vitro meat, is a meat alternative created by harvesting cells from an animal, such as a cow, and growing them in a bioreactor.1 Cell-cultivated meat was first approved for sale in Singapore in 2020.2 In the United States (US), premarket review and approval for […]