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Cookbook:Cuisine of Eritrea

| African Cuisines

Eritrean cuisine shares similarities with surrounding countries' cuisines; however, the cuisine has its unique characteristics. The main traditional food in Eritrean cuisine is tsebhi (stew), served with injera (flatbread made from teff, wheat, or sorghum and hilbet (paste made from legumes; mainly lentil and faba beans). A typical traditional Eritrean dish consists of injera accompanied by a spicy stew, which frequently includes beef, goat, lamb or fish. Overall, Eritrean cuisine strongly resembles that of neighboring Ethiopia, although Eritrean cooking tends to feature more seafood than Ethiopian cuisine on account of its coastal location. Eritrean dishes are also frequently lighter in texture than Ethiopian meals as they tend to employ less seasoned butter and spices and more tomatoes, as in tsebhi dorho. Additionally, owing to its colonial history, cuisine in Eritrea features more Italian influences than are present in Ethiopian cooking, including more pasta specials and greater use of curry powders and cumin. People in Eritrea likewise tend to drink coffee Christian Eritreans also drink sowa (a bitter fermented barley) and mies (a fermented honey beverage), while Muslim Eritreans abstain from drinking alcohol.

Common foods
When eating injera diners generally share food from a large tray placed in the centre of a low dining table. Numerous pieces of injera are layered on this tray and topped with various spicy stews. Diners break into the section of injera in front of them, tearing off pieces and dipping them into the stews. The stews that accompany injera are usually made from beef, chicken, lamb, goat, mutton or vegetables. Most Eritreans, with the exception of the Saho, like their food spicy and hot. Berbere, a spice mixture that consists of a variety of common and unusual herbs and spices, accompanies almost all dishes. Stews include zigni, which is made with beef; dorho tsebhi, which is made with chicken; alicha, which is a vegetable dish made without berbere; and shiro, a purée of various legumes. When making Ga’at a ladle is used to make an indentation in the dough, which is then filled with a mixture of berbere and melted butter, and surrounded by milk or yogurt. When dining, a small piece of Ga'at is dipped into the berbere and the butter sauce, and then into the milk or yogurt. Influenced by its past as an Italian colony, Eritrean cuisine also features unique interpretations of classic Italian dishes. Among these specialties are pasta sauces spiced with berbere.

title: Cookbook:Cuisine of Eritrea


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User talk:24.50.205.17

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license: Creative Commons - Attribution Share-Alike - https://creativecommons.org/licenses/by-sa/4.0/

title: User talk:24.50.205.17


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User talk:170.177.253.26

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User talk:2001:B07:6461:371D:6D3C:D9AD:5765:5A1F

--Synoman Barris (discuss • contribs) 17:37, 10 September 2020 (UTC)


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User talk:89.111.226.192

--Synoman Barris (discuss • contribs) 18:57, 10 September 2020 (UTC)

title: User talk:89.111.226.192


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User:I RICK ROLLED YOU BOI

I like the song 'Never Gonna Give You Up' by Rick Astly

title: User:I RICK ROLLED YOU BOI


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Pascal Programming/Register

 * Block
 * Compiler
 * Constants
 *
 * Enumerations
 * Identifiers
 *
 * Pointers
 * Routines
 * Sets
 * Statement
 * Variables

title: Pascal Programming/Register


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User:EBCBR

Just using Wikibooks for uni

title: User:EBCBR


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Exercise as it relates to Disease/Does aerobic exercise improve quality of life in people with multiple sclerosis?

This is a critique of the article "Impact of aerobic training on fitness and quality of life in multiple sclerosis" by Petajan et al., published in 1996.

What is the background to this research?
(MS) is an incurable that effects the. In MS, the person's attacks their nerves, damaging the  sheath (fatty outer layer) of the nerve cells and causing scarring. This causes the nerves to not work properly, resulting in symptoms such as poor, pain, heat dissipation problems, muscle weakness, cognitive issues, and problems. Exercise can improve,  mental health and     in many populations. However, at the time of this study, the safety, and effects of moderate-intensity in people with MS had not been well researched.

Multiple sclerosis effects more than two million people worldwide. Given that MS is incurable, highly prevalent and can significantly affect quality of life, it is incredibly important to find ways to manage MS symptoms.

Where is the research from?
This research was conducted in the USA. The study was supported by a grant from the National Multiple Sclerosis Society. The study also involved two fellowships from the Jimmie Heuga Center, now known as Can Do Multiple Sclerosis.

The article was published in “Annals of Neurology”, which is a high-quality, peer-reviewed journal. Annals of Neurology is ranked 6th out of 378 neurology journals. This ranking is based on the number of citations the journals have and the journal's prestige.

The lead author of this paper, [https://healthcare.utah.edu/publicaffairs/news/archive/2005/news_21.php#:~:text=6%3A00%20PM-,Jack,Petajan%2C%20M.D.%2C%20Ph.&text=Petajan%20came%20to%20the%20University,teacher%20throughout%20his%20long%20career. Jack H. Petajan], was a highly regarded researcher, with over 30 years of experience. Petajan has over 100 publications in this field and an of 28, which is considered very good. The other main authors were less established at the time of publication, but also have an interest in MS.

What kind of research was this?
This study is and a  (RCT). RCT's involve randomly assigning participants to either a non-intervention, “” group or an intervention group. After the intervention, the groups are compared to see if the intervention had a significant effect. RCTs are considered the best primary original research method for finding.

What did the research involve?
The study involved 46 inactive adults with MS. They each had a score of ≤6 (indicating mild-moderate disability) and no other conditions that prevented them from exercising. The participants were randomly assigned to either a control group or an exercise group. The control group did not change their exercise habits during the study. The exercise group completed 15 weeks of supervised, moderate-intensity (60% ) aerobic exercise. The exercise was completed three times per week and went for 40 minutes each session, which is sufficient for producing a training response. Physical, and  measurements were taken before, during and after the intervention.

Research Strengths

 * Randomized control trial.
 * The neurologist conducting the disability tests did not know participants’ groups, which helps remove.
 * Objective exercise intensity was adjusted as VO2max improved. This was necessary to maintain relative exercise intensity at 60% of VO2max for the duration of the study, since VO2max can change significantly in a few weeks of training.
 * Adherence was excellent.
 * The supervised training may have increased adherence and correct exercise performance.

Research Limitations

 * participants and the use of self-report questionnaires increases the likelihood of bias.
 * Different exercise testing protocols were used based upon the participants’ work capacity. The, and comparability of these tests was not determined. This means variation within the results may have occurred due to varying validity and accuracy of testing protocols.
 * External MS treatments the participants may have been receiving were not considered. External treatments should have been accounted for between the two groups, to prevent.
 * The rate of symptom exacerbation was too small to determine whether there were significant differences in symptom exacerbation between the control group and the exercise group.
 * The exercise intervention was completed in small groups. Strong social connection is associated with increased mental wellbeing in people with multiple sclerosis. This makes it impossible to distinguish whether the psychological benefits observed in this study were due to the social connection the intervention group experienced or the exercise itself.

Important results from this study include

 * No significant changes in the Expanded Disability Status Scale or Incapacity Status Scale throughout the intervention.
 * VO2max, physical work capacity and strength increased significantly in the exercise group but not the control group.
 * Improved depression, anger, fatigue, social interaction, and emotional behavior in exercise group but not the control group.
 * Exercise group significantly improved their Sickness Impact Profile score in the physical dimension (i.e. improved ambulation, mobility, and body care and movement).
 * Positive correlations were found between changes in VO2max and improved physical and psychological scores in several assessments.

The implications of these results were slightly overstated, given the limitations of this study. However, each of the implications proposed by the researchers is supported by the data they collected, so there is moderate evidence for their conclusions.

What conclusions can we take from this research?
Overall, this study provides modest evidence that moderate-intensity aerobic exercise, performed in small groups can benefit the physical, social and psychological health of people with mild-to-moderate MS. These findings are supported by more recent research. Exercising at an intensity that improves aerobic fitness may be particularly beneficial, considering the association between maximum oxygen uptake increases and psychological improvements. However, further investigation is needed to understand this relationship better. It also remains unclear how much influence the exercise group's social interaction had on the results. However, newer research suggests exercise improves quality of life in people with MS, even when social support is accounted for. This study suggests that moderate-intensity exercise is probably a safe treatment for managing MS symptoms in most people. However, whether exercise increases the risk of symptom exacerbation was unclear. Recent research has confirmed the low risk of symptom exacerbation from aerobic exercise in people with MS.

Practical advice
People with MS should be encouraged to regularly engage in moderate-intensity, aerobic exercise. Exercising three times per week, for 40 minutes each session is sufficient to improve physical, psychological and social wellbeing in this population. Guidelines for exercising with MS are available from the National Center on Health, Physical Activity and Disability. Exercise programming for people with MS should consider the individual's symptoms (e.g. motor control and heat dissipation) to keep the exercise safe and enjoyable. Individuals with MS should consult a doctor or exercise physiologist before starting a new exercise regime.

Further information/resources
For further information please visit the websites below:

 * Exercising with MS information, guidance and barriers: https://www.msaustralia.org.au/living-with-ms/expert-blog/exercise-and-ms
 * Exercising with MS tips, activities and demonstration videos: https://www.nationalmssociety.org/Living-Well-With-MS/Diet-Exercise-Healthy-Behaviors/Exercise
 * Guidelines for exercising with MS: https://www.nchpad.org/70/520/Multiple~Sclerosis


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Exercise as it relates to Disease/Does aquatic exercise effect fatigue and quality of life in patients with multiple sclerosis?

The following is a critique of the research article "Effect of Aquatic Exercise Training on Fatigue and Health-Related Quality of Life in Patients With Multiple Sclerosis". A randomized control trial by The American Congress of Rehabilitation Medicine 2012.

What is the background to this research?
Multiple Sclerosis is a chronic disease that slowly deteriorates the body’s muscular function. The most common symptoms include physical and mental fatigue, muscle weakness, impaired gait and balance and sensation. Due to these debilitating symptoms, patients lose their ability to perform simple, everyday tasks which commonly results in a high prevalence of depression and therefore a lower quality of life for patients within this community. (1) There is no cure for Multiple Sclerosis, however medication is usually prescribed to patients to reduce the amount of episodes they experience as it is a relapsing-remitting disease. (1) Multiple studies show the significant benefits exercise has on patients with Multiple Sclerosis, however these studies focus on land-based activities, not aquatic. These benefits include improved mental health (quality of life), balance, gait and a reduction in fatigue symptoms. Exercise has also been shown to reduce the overall progression of the disease. This study aims to discover if an eight week aquatic exercise intervention shows improvements in the patient's symptoms and disease progression.

Where is the research from?
This research was supported by a grant from the University of Isfahan. The authors, Mehdi Kargarfard and Maryam Mehrabi are both professors at the Faculty of Physical Education and Sport Sciences at the University of Isfahan in Iran. Masoud Etemadifar works in the department of Neurology at the Isfahan University. Peter Baker and Reza Hayatbakhsh both work as Senior Lecturers at the School of Population Health at the University of Queensland, Australia.(1)

What kind of research was this?
The research was a randomized control trial. A randomized control trial is considered to be the gold standard of intervention studies and it aims to reduce the bias of treatment for patients, as they are selected randomly to either be in the exercise or control group. The patients in this study were assessed at baseline, 4 weeks into the intervention and again at 8 weeks (end of trial). These assessments consisted of recording fatigue and the patient's quality of life, using questionnaires. The assessments were conducted by a blind assessor to reduce bias.(1)

What did the research involve?
This study ran over a period of eight weeks in total and researched a cohort of 32 women between the ages of 24-41 years old who all have previously been diagnosed with Multiple Sclerosis. Females were exclusively chosen to participate in this study as there is a higher prevalence for Females to get the disease over Males. (1) The patients were all required to answer questions regarding their current health and Multiple Sclerosis symptoms to ensure they were healthy enough to meet the criteria for participation. Patients who experienced a relapse four weeks prior or during the intervention were immediately ceased from participation in the study. One hundred and forty six patients did not qualify for recruitment for this study and the individuals who did were randomly divided into two groups, one control and one exercise group. (1)

The aquatic exercise program was conducted in Isfahan University’s swimming pool, three days a week for 60 minutes each (10 minute warm up, 40 minute exercise, 10 minute cool down). The exercise intensity was prescribed at 50% - 70% maximal heart rate reserve and each patient took their own radial pulse six times during the 60 minutes of exercise. (1)

What were the basic results?
The results of this intervention show that aquatic exercise has a significant, positive effect on the fatigue and quality of life in patients with multiple sclerosis. The patients recorded a large improvement of their physical and mental health, energy, social function and pain during the eight week intervention. There were no reports of adverse effects due to the exercise. The results for the control group show their scale of fatigue to become worse during the eight weeks, however there was no significant change in their rating of quality of life.

A summary of the results comparing the control group to the exercise group are shown in the table below.

The results in table 1 show the scale of both mental and physical fatigue in the control group is much higher than the aquatic exercise group, although the p-value shows to be insignificant. The patient's mental and physical quality of life was significantly improved in the exercise group, in comparison to the control group after the eight weeks of intervention. (1)

What conclusions can we take from this research?
Based on the evidence the researches of this article have provided, aquatic exercise does have a positive effect on fatigue and quality of life in patients with multiple sclerosis. The patient's scale of fatigue had improved during the eight weeks, however was not considered significant. The patient's recording of their perceived quality of life was shown to be a significant change from baseline to the end of the intervention. There were no recordings of any adverse effects due to the intervention, therefore it is important to promote aquatic exercise within the multiple sclerosis community in order to decrease symptoms and increase their overall quality of life. (1)

There are multiple studies that have previously researched the benefits of land exercise on multiple sclerosis symptoms, however there is a need for further research on aquatic exercise using larger sample sizes.

Practical advice
While there remains to be no cure for multiple sclerosis, it is crucial for patients living with the disease to seek ways in which they can reduce symptoms and the overall degenerative progression. The exact frequency and volume specific for patients with Multiple Sclerosis has not yet been determined, however this intervention took place three times per week for 60 minutes each, at an intensity of 50%-75% of maximal heart rate reserve. This frequency and volume was beneficial for the patients in the study and therefore is a good guideline to use. (1)

Patients must always obtain clearance from their General Practitioner/specialist prior to participating in any form of exercise.

Further information/resources
For further information on Multiple Sclerosis, please see the links below.

 * https://www.msaustralia.org.au/what-ms
 * https://www.healthdirect.gov.au/multiple-sclerosis-ms
 * https://www.msqld.org.au/health-wellbeing/exercise-and-mobility/


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Exercise as it relates to Disease/Can physical activity improve health-related quality of life in residential aged care?

This page is a critique of an original research article Quehenberger V, Cichocki M, Krajic K. Sustainable effects of a low-threshold physical activity intervention on health-related quality of life in residential aged care. Clinical Interventions in Aging 2014;9:1853-1864.

What is the background to this research?
The elderly are among one of the most vulnerable populations, with high levels of morbidity and reduced functional health. While the risk is still high for elderly individuals living at home or independently, those living in aged care are at an even greater risk with a higher prevalence of chronic diseases and permanent physical and cognitive function impairments

With the elderly population sitting at 8.5% in 2016, and expected to increase, it is vital that help is provided to these individuals to combat the negative effects of little to no physical activity on their quality of life. Although this population is so vulnerable, interventions and research aimed at increasing quality of life within residents in aged care is limited.

The aim of this study was to look at the sustainability of the effects that a low-threshold physical activity intervention would have on health-related quality of life in residential aged care to help combat the negative effects on health of residential aged care.

Where is the research from?
This study was conducted by three main authors, Viktoria Quehenberger, Martin Cichocki and Karl Krajic looking at health promoting long term care, at the Ludwig Boltzmann Institute Health Promotion Research, in Vienna, Austria. This article was published the Clinical Interventions in Aging journal, which is focusing on evidence-based reports on the value or lack thereof of treatments intended to prevent/delay the onset of maladaptive correlates of aging in human beings. While the research was conducted overseas, it is able to be used for comparison within Australia.

What kind of research was this?
This research was a randomised controlled trial study, using quantitative data to display results obtained. The participants were chosen at random and separated into two groups, including a control group and an intervention group.These types of trials tend to be most reliable with the data provided and since the effect of the treatment is often compared with "no treatment" (in this case a physical activity intervention) the researchers can also show what happens if you opt to not have the treatment

What did the research involve?
The study comprised of two phases and collected data from 222 participants from three residential aged care homes in Vienna,Austria.The first phase of the study was a part of a health promotion project working with units from Austrias largest provider of residential aged care. Using participants from the same aged care precincts is a limitation as results may of varied between different facilities and since data in this field is so limited, it is essential to cover numerous different bases and expand the areas of research and data, and not be limited to the one facility. The study was organised as a randomised, controlled trial and used residents from a mix of assisted living and nursing care in different types of ward structures. During the first phase residents took part in low exercise frequency (60 minutes, once a week, over 20 weeks) with the intervention focusing on each residents specific needs and resources instead of an overall goal.While the study did positively incorporate each individuals needs into the study, instead of a general plan for everyone, having such a long training session could prove non beneficial and potentially harmful.The World Health Organisation suggests that elderly individuals should be undertaking at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week Therefore making these individuals complete all exercise in one session could result in injuries or no real improvement of their sedentary lifestyle. The study used a scientific curriculum developed by a group of researchers from Vienna Medical University. It was evidence-based and tailor specifically for low-threshold participants. Within the first phase were 104 individuals in the intervention group and 118 in the control group.

The second phase took place 12 months after completion of the trial and used a standardised questionnaire, EQ-5D including measures of health-related quality of life, to interview the intervention group.Using a questionnaire is a simple and effective way of obtaining results from an elderly population. However as some of the participants were diagnosed with dementia, obtaining any data from such a long time ago would be hard and not effectively reported.

What were the basic results?
Results following the 1 year follow up showed that subjective health status was still significantly increased, which shows a small sustainable intervention effect and in comparison with baseline results, there was a decrease in reported pain and discomfort.

Although these results could be a direct impact from the study, it is also important to acknowledge that participants may have changed medication, gone in for surgeries or had other changes made within their lives, which could be the actual cause for the results obtained, in some cases.

What conclusions can we take from this research?
Physical activity is an important part of everyones health and living a long healthy life. Research supports this statement showing that associations between subjective health status and mortality have partially strong associations Evidence found within this study show the benefits that physical activity interventions can have on the quality of life of residents of aged care, therefore making it vital for further research to be conducted in improving these interventions and implementing them more across the globe. If more research is conducted it can be used not only improve quality of life of those in residential aged care, but also impact the lives of elderly individuals living independently and other vulnerable populations. This study, to the best of the authors knowledge, is the first to research this area and therefore does have its limitations in resources and potentially other facets within the study. However, it has provided an effective starting point for other researches to continue building upon.

Practical advice
This study was conducted in 2012, meaning new technology, guidelines and other areas of interest have changed. This is important to keep in mind as other factors may now be influencing these levels of physical activity. In one recent study, which reviewed 53 papers found that elderly people meeting recommended physical activity guidelines ranged from 2.4 to 83% This shows how information can change so quickly and may not be widely understood or known, especially in a generation that is not used to current technology, may not be as informed or educated about physical activity compared to previous years. This may highlight the need for a more targeted approach to combating this issue within this population by more in person education and publicly and easily accessible information.

Further information/resources
Physical Activity Guidelines for Elderly

Group home activities for wellbeing

Exercise after 70

Exercise Intervention


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User talk:Flanger123

--Synoman Barris (discuss • contribs) 10:38, 11 September 2020 (UTC)

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User talk:SophieWoodbridge

--Synoman Barris (discuss • contribs) 10:39, 11 September 2020 (UTC)

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User:Drhirenbsoni.books

About The Author
Dr. Hiren B. Soni has 24 years of research and 16 years of academic experience in diverse fields such as Systematic Zoology (Invertebrates & Vertebrates), Ornithology & Wildlife Biology, Field Biology (Biodiversity & Conservation), Environmental Impact Assessment (EIA), Wetland Biology (Biodiversity, Ecology, Restoration, Management), Bioremediation (Phytoremediation), and Ecotoxicology. He is credited with more than 150 publications including research reports, research papers, scientific articles, popular publications, book chapters and books at national and international levels. Moreover, Dr. Hiren B. Soni is voluntarily serving as Associate Editor, Certified Reviewer of Publons Academy (UK), Deputy Editor, Editorial Advisory Board Member, Editorial Book Reviewer, Editor-in-Charge, Managing Editor, Manuscript Editor, Panel Reviewer, and Senior Editor in international publishing houses e.g. Springer, Elsevier, Taylor & Francis etc. He is also affiliated with Nature Publishing Group as a Potential Reviewer in Nature Journal (Environment & Ecology), Scientific Data Journal (Ecology, Environment, Biodiversity, Conservation) and Nature Communications (Earth & Environment). Dr. Hiren B. Soni is also acting as Advisory Member (Environmental Consultant) in Hanell International, Zimbabwe (South Africa).https://www.researchgate.net/profile/Hiren-Soni

title: User:Drhirenbsoni.books


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User talk:Livequranforkids

What Wikibooks is not
Hello and thank you for joining Wikibooks. Your user discussion page should not be used for personal or cooperative advertisement, this may be termed as spam. I have removed the content you added on your talk page. Feel free to ask any question and take a look at the links I have provided below. Thank you --Synoman Barris (discuss • contribs) 13:28, 11 September 2020 (UTC)

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title: User talk:Livequranforkids


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User talk:Drhirenbsoni.books

User Discussion/talk page
Hello and Welcome to Wikibooks. I noticed you wrote a page of a book on your user talk page. Your user talk page is only for discussions or communication, it is not a book or a page of a book. Feel free to draft a book at your sandbox or otherwise start it. Once again thank you for joining Wikibooks, below are some helpful links.

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Exercise as it relates to Disease/Does resistance training help with rheumatoid arthritis?

This page is a critique of the article 'The effects of progressive resistance training in rheumatoid arthritis' written by Laura C. Rall, Simin Nikbin Meydani, Joseph J. Kehayias, Bess Dawson-Hughes and Ronenn Roubenoff. Conducted by the American college of Rheumatology

Background of this research
Rheumatoid arthritis is a common autoimmune disease that is associated with disability, early death and socioeconomic cost.McInnes L. (2011)'The Pathogenesis of Rheumatoid Arthritis. The New England Journal of medicine vol 365 pp 2205-19 It is shown in this study that the cause rheumatoid arthritis is still unknown. The goal of this article is to see if resistance training helps with rheumatoid arthritis. Rheumatoid arthritis attacks the synovial fluids of joints. It is shown that progressive resistance training increases muscle density, mass and function with participants suffering from Rheumatoid Arthritis. The purpose of this study is to see the effect of progressive resistance training without changing energy balance or body composition. Rheumatoid arthritis is a very common diseases that affects many people in the real world. A study done shows that out of 3501 subjects with rheumatoid arthritis, 922 patients died within 35 years of the initial test. So this study helps to educate people suffering from rheumatoid arthritis and to in-turn increase their state of life.

Where is this research from
This research is conducted by the American College of Rheumatology vol 39 pp 415–426. It was conducted in 1996. The research was also published by the American College of Rheumatology. Rheumatoid Arthritis- is a autoimmune diseases that attacks the synovial fluids within the joints of the body which degrades it down and makes the bones rub together. This causing pain and discomfort in the subject.

What kind of research was this
This research was a randomized control group. With intervention protocols in place. The participants with rheumatoid arthritis were enlisted from the New England Medical center and from other Boston clinics.

What did this research involve
This research consisted of 30 subjects. These include 8 untrained subjects with rheumatoid arthritis, 8 untrained healthy young subjects and 14 untrained elderly subjects. All healthy young subjects and rheumatoid arthritis subjects were put into a 12 week strength program. While the elderly group were assigned to either a strength group or a non strength group. Participants assigned to the 12 week strength program would participate in a dynamic exercise program occurring twice a week with resistance set at 80% of their 1 rep maximum. While the elderly group only did warm up exercises instead. The researches took 2 different recordings. One which was the baseline recording and one which was the follow up recording after. The exercises included in the research were Chest press, Leg press, Leg extension, Back extension and abdominal curl. This research also included 3 other areas that were tested. These were fitness levels, clinical outcomes and dietary intake and body composition.

What were the basic results
The results have shown that the elderly group and the group suffering from rheumatoid arthritis shown significantly less strength than the young exercise group. However results have shown that all 3 of these groups shown increased strength from baseline to follow up recordings on all machines.There was no difference in terms of body wight, BMI (body mass index) and hemoglobin levels among the subjects of all 3 groups. The fitness part of this research showed that the younger exercise group had a higher VO2 max. After taking into account for body cell mass it was shown that the younger group could exercise for longer at both baseline and at follow up. There were no significantly increases in fitness levels because there was no fitness interventions put in place The clinical outcomes shown that patients with self diagnosed pain and fatigues shown reduced self diagnosed pain. The dietary intake section of this research shown no differences between protein intake per kilogram of body between the groups at baseline and follow up. Although the increase in strength among the participants there was no significant changes in body composition.

The researched only put into place interventions for the strength section of this paper. There were no interventions for the other 3 sections of the paper. This is because they were looking at the benefits of resistance training on rheumatoid arthritis than the other sections. The way they interpreted the data was by putting the data into graphs and tables. They measured the results from baseline recording and from follow up recordings. They then compared the 2 results against each other and recorded the difference between the two.

As you can see from the results above. The participants increased majorly over the baseline recordings versus the follow up recordings. This shows that a 12 week strength program using resistance increases the participants strength even if they are suffering from rheumatoid arthritis

What conclusions can we take from this research
In this research it is shown that there is a significant increase in strength when subjects with rheumatoid arthritis partake in resistance training. There was also a decrease in self diagnosed pain and fatigue between the participants with rheumatoid arthritis. Another study done shows that progressive resistance training also improved participants with rheumatoid arthritis in multiple measures. In conclusion people suffering from rheumatoid arthritis should start exercise and proceed with doing resistance training. However if further pain occurs stop and seek a qualified medical practitioner.

Practical Advice

 * This article shows that resistance training does help with people suffering from rheumatoid arthritis
 * Personal trainers at gym are a highly recommended option to help assist people in participating in resistance training
 * See an allied health professional before commencing in resistance training
 * Follow up set workout plan instead of going in unplanned

Further information/resources

 * Knowledge of rheumatoid arthritis- https://www.arthritis.org/diseases/rheumatoid-arthritis
 * Exercise ideas for rheumatoid arthritis- https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/physical-activity-and-exercise/exercise-and-ra/
 * Water aerobics for rheumatoid arthritis- https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/physical-activity-and-exercise/water-exercise/


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User talk:2601:241:1:3D80:CD4B:D72D:236B:1594

--Synoman Barris (discuss • contribs) 13:16, 11 September 2020 (UTC)


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Cookbook:Cuisine of Rwanda

| African Cuisines

The cuisine of Rwanda is based on local staple foods produced by the traditional subsistence-level agriculture and has historically varied between the country's different ethnic groups.

Background
Rwandan staples include bananas, plantains, pulses, sweet potatoes, beans, and cassava (manioc). Historically, this is particularly true of the Twa and the Hutus, who hunted and farmed. Their diet was high in vegetables and lacking in animal protein due to the small amount of animal products consumed. The Tutsis were traditionally pastoralists and consumed a higher amount of milk and dairy products.

Many Rwandans do not eat meat more than a few times a month. For those that live near lakes and have access to fish, tilapia is popular. The potato, thought to have been introduced to Rwanda by the German and Belgian Second European colonization wave (19th century colonists), is now very popular and is cultivated in the towns of Gitarama and Butare.

National dishes
Various dishes have evolved from the range of basic foods consumed. Ugali (or bugali) is a paste made from maize and water, to form a porridge-like consistency that is eaten throughout East Africa. Isombe is made from mashed cassava leaves and served with dried fish. Matokeis a dish made from baked or steamed plantains. Ibihaza is made from pumpkins cut into pieces, mixed with beans and boiled without peeling them. Ground nuts paste (Ikinyiga), and Millet flour paste (umustima w’uburo) are both made from boiling water and flour, mixed to a porridge-like consistency.

Beverages
Milk is a common drink among Rwandans. Other popular drinks in Rwanda include fruit juice, wine and beer. Commercial beers drunk in Rwanda include Primus beer, Mützig beer and Amstel Brewery. In rural areas, urwagwa is a beer made from the fermented juice of bananas that has been mixed with roasted sorghum flour. Beers feature in traditional rituals and ceremonies and are generally consumed only by men. Ikigage is an alcoholic beverage made from dry sorghum that is thought to have medicinal powers. Ubuki is made from fermented honey and has an alcohol content of about 12 per cent.

title: Cookbook:Cuisine of Rwanda


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Cookbook:Cuisine of Somalia

Somali cuisine varies from region to region and is a fusion of different Somali culinary traditions. It is the product of Somalia's tradition of trade and commerce. Some notable Somali delicacies include Sabaayad/Kimis, Laxooh/Canjeero, xalwo, sambuusa, bariis iskukaris, and Muqmad/Odkac (beef jerky).

Pork consumption is forbidden to Muslims in Somalia, in accordance with Sharia, the Islamic law.

Breakfast
Breakfast (Quraac) is an important meal for Somalis, who often start the day with some style of tea (shaah) or coffee (Qaxwa). The tea is often in the form of haleeb shai (Yemeni milk tea) in the north. The main dish is typically a pancake-like bread (canjeero or canjeelo) similar to Ethiopian injera, but smaller and thinner. It might also be eaten with a stew (maraq) or soup. In addition to Canjeero many Somali people eat chopped meat mixed with some cumin, garlic, onions and pepper.
 * Canjeero or Canjeelo is eaten in different ways. It may be broken into small pieces with ghee (subag) and sugar. For children, it is mixed with tea and sesame oil (Macsaro) until mushy. There may be a side dish of liver (usually beef), goat meat (hilib ari), diced beef cooked in a bed of soup (suqaar), or jerky (oodkac or muqmad), which consists of small dried pieces of beef, goat or camel meat, boiled in ghee.
 * Lahoh (Laxoox) is a pancake-like bread originating in Somalia, Djibouti, Yemen. It is often eaten along with honey and ghee, and washed down with a cup of tea.
 * Sabaayad or Kimis is another type of flatbread similar to Canjeelo/lahoh, as well as the desi paratha. During lunch, kimis is sometimes consumed with curry, soup, or stew.
 * Polenta Mushaari or porridge Boorash with butter and sugar is eaten in the Mogadishu area. Elsewhere in the south, such as in the Merca city, a special bread known as rooti abuukey with tea is preferred. This is also known as muufo, and is cooked in a special clay oven by sticking the mixture to the walls and waiting for it to fall off when done.

Flatbread referred to as rooti is consumed in all over Somalia. Nationally, a sweeter and greasy version of canjeero, known as malawax or malawah, is a staple of most home-cooked meals.

Lunch

Lunch (qado) is often an elaborated main dish of pasta (baasto) or rice (Bariis iskukaris) spiced with cumin (kamuun), cardamom (heyl), cloves (qaranfuul), and sage (Salvia somalensis). The diffused use of pasta (baasto), such as spaghetti, comes from the Italians. It is frequently presented with a heavier stew than the Italian pasta sauce. As with the rice, it is often served with a banana.

Spaghetti can also be served with rice, forming a novelty dish referred to as "Federation". The dish is usually served with equal (whole) portions of rice and spaghetti, split on either side of a large oval plate. It is then layered with assorted stewed meats and vegetables, served with salad and an optional banana. It has been suggested that the name of the dish is derived from the union of two dishes in Somalia and also from the size and quantity of the food. You will not find this dish served in the average Somali household, since it is uncommon to cook both rice and pasta in one meal. It is instead more common to order the dish from traditional Somali restaurants, where both rice and spaghetti are always readily available. Hence, its novelty status.

In Somalia many people or tribes who have Arab influences eat some Arab cuisines such as ful (fava beans) with kimis or white bread also with hummus. Other dishes like falafel with hummus or eaten with pita bread and salad and hummus (like a sandwich).

Another popular dish in the South is called Iskukaris, a hot pot of rice, vegetables and meat, is a regional staple. Beyond the many styles of Hot pot (maraq), rice is usually served with meat and/or a banana on the side. In Mogadishu, steak (busteeki) and fish (kalluun/mallaay) are widely eaten.

Southern Somalis commonly consume a soft cornmeal referred to as soor or Asida. It is mashed with fresh milk, butter and sugar, or presented with a hole in the middle filled with maraq or olive oil.

A variation of the chapati is the sabaayad/kimis. Like the rice, it is served with maraq and meat on the side. The sabaayad of Somalia is often somewhat sweet, and is cooked in a little oil.

Popular drinks at lunch are balbeelmo (grapefruit), raqey (tamarind) and isbarmuunto (lemonade). In Mogadishu, fiimto (Vimto) and laas (lassi) are also common. In the northwest, the preferred drinks are cambe (mango) (guava) and tufaax (apple).

Bariis iskukaris is also popular in Somali cuisine. This traditional Somali rice dish is cooked and then fried with some onions, any meat and then mixed with a Somali spice mixture called xawaash which contains cumin, coriander, turmeric, cardamon, black pepper, cloves, and nutmeg. It is traditionally served at Somali weddings.

Dinner

Dinner (casho) in Somalia is served as late as 9 pm. During Ramadan, supper-time often follows Tarawih prayers, sometimes as late as 11 pm. Cambuulo, a common dinner dish, is made from well-cooked azuki beans mixed with butter and sugar. The beans, which on their own are referred to as digir, can take up to five hours to finish cooking when left on the stove at a low temperature. Qamadi (wheat) is also used; cracked or uncracked, it is cooked and served just like the azuki beans.

Rooti iyo xalwo, slices of bread served with a gelatinous confection, is another dinner dish. Muufo, a variation of cornbread, is a dish made of maize and is baked in a foorno (clay oven). It is eaten by cutting it into small pieces, topped with sesame oil (macsaro) and sugar, then mashed together with black tea.

Before sleeping, a glass of milk spiced with cardamom is often consumed.

Snacks

Sambusa, the Somali variation of the Desi samosa, is a triangular snack that is commonly eaten throughout Somalia during the afur (iftar). The Somali version is spiced with hot chili pepper, and the main ingredient is often ground meat. Kabaab is a snack eaten in western Somalia or kebab sticks with vegetables or kofta kebab. chips but homemade chips are made with fresh potato and some black pepper. Fruits such as mango (cambo), guava (seytuun), banana (moos) and orange (liinbanbeelmo) are eaten throughout the day as snacks.

Sweets

There are many sweets eaten during festive occasions, such as weddings, parties or Eid. Among these are baalbaaloow, shuushuumoow, bur hindi, bur tuug, and qumbe (coconut), the latter of which is made from coconuts mixed with sugar to form a bar.
 * Xalwo (halwo) or halva is a popular confection served during special occasions, such as Eid celebrations or wedding receptions. Xalwadii waad qarsatey! ("You hid your xalwo!") is the phrase that follows a person who has eloped or has a small, private wedding. Xalwo is made from sugar, cornstarch, cardamom powder, nutmeg powder, and ghee. Peanuts are also sometimes added to enhance texture and flavor. In the south they have rice pudding called ruz bil laban.
 * Gashaato, Kashaato or Qumbe, made from coconut, sugar and oil, which is spiced with cardamom, is a much-loved sweet. The sugar is brought to a boil with a bit of water, then the cardamom is added, followed by shredded coconut.
 * Lows iyo sisin is a favorite sweet in the south. It consists of a mixture of peanuts (lows) and sesame seeds (sisin) in a bed of caramel. The confection sticks together to form a delicious bar.
 * Jalaato, similar to the American ice pop, is made by freezing naturally sweet fruits with a stick in the middle. More recently in Mogadishu (Xamar), it has grown to include caano jalaato, which is made with milk and requires sugaring up. The word jalaato comes from gelato, which is Italian for "frozen".
 * Buskut or Buskud comprises many different types of cookies, including very soft ones called daardaar (literally "touch-touch" due to its smooth, delicate texture).
 * Doolshe encompasses many delectable styles of cakes.
 * Icun is a sweet mostly eaten by southern Somalis. It is made from sugar and flour mixed with oil. People prefer to say Icun I calaangi caloosha I gee (Eat me, chew me, then take me to your stomach) when they see it. It is mainly eaten during weddings and Eid times, but southern Somalis always make it at home and eat it as part of a dessert.
 * Basbousa or a cream-filled Basbousa is a traditional Somali sweet cake which is also an Arab influence. It is made from cooked semolina or farina soaked in simple syrup.
 * Also in the north of Somalia they eat Lokma, a ball which is sweet (normally eaten in Egypt).
 * Baklava is also eaten by all Somalis.
 * Another snack or desert eaten by Somalis, Yemenis and Egyptians is ma'amoul which is a biscuit filled with dates or nuts.

After-meal

Somalis traditionally perfume their homes after meals. Frankincense (luubaan) or a prepared incense (uunsi), or bukhoor in the Arabian Peninsula, is placed on top of hot charcoal inside an incense burner or censer (a dabqaad). It then burns for about ten minutes. This keeps the house fragrant for hours. The burner is made from soapstone found in specific areas of Somalia.

title: Cookbook:Cuisine of Somalia


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Cookbook:Cuisine of Sudan

Sudanese cuisine is varied by region, and greatly affected by the cross-cultural influences in Sudan throughout history.

Appetizers
Meals include elmaraara and umfitit, which are made from sheep's offal (including the lungs, liver, and stomach), onions, peanut butter, and salt. They are eaten raw.

Alcoholic beverages
Historically, Sudan was one of the few predominantly Muslim countries that allowed alcohol. Men drank millet wine, sharbot (an alcoholic drink from fermented dates) and araqi. As the 20th century came, they were influenced by Europeans, and began drinking whiskey and beer. Since the late 1980s when Sudan sharia was implemented, alcohol has been banned. The law bans the purveying, consumption, and purchasing of alcohol. Being lashed 40 times is the penalty for breaking the prohibition on alcohol. Former Sudanese President Gaafar Nimeiry enacted sharia in September 1983, marking the occasion by dumping alcohol into the Nile river.

Cheeses

 * Gibna Bayda (white cheese)

Soups and stews
Several stews, including, Waika, Bussaara, and Sabaroag use Ni'aimiya (Sudanese spice mix) and dried okra. Miris is a stew made from sheep's fat, onions, and dried okra. Abiyad is made from dried meat, while Kajaik is made from dried fish. In Equatoria, soups include Kawari, made from cattle or sheep hooves with vegetables, and Elmussalammiya, made from liver, flour, dates, and spices.

title: Cookbook:Cuisine of Sudan


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Cookbook:Cuisine of Botswana

The cuisine of Botswana is unique but also shares some characteristics with other cuisines of Southern Africa. Examples of Setswana food include pap, samp, vetkoek, bogobe and mopane worms. A food unique to Botswana is seswaa, salted mashed-up meat. Watermelons are believed to have originated in Botswana. The other foods include morogo wa dinawa, madila and dikgobe. It makes Batswana proud to have their own meal. Most of the relish they get locally. Botswana also make home made refreshing drinks using water melon, Morula and ginger powder. At weddings, sorghum meal is usually cooked mixed with melon and this mixture is called Bogobe jwa lerotse. Usually the melon is pre prepared with sour milk and stored to be used whenever needed. Botswana are also good in food preservation. Among others they preserve meat by cutting it into small lengths like strings then dry it. They also fetch bean leaves, cook and dry them. It is also common among Botswana to make Mageu from leftover porridge or pap. Some tribes also preserve not very bad or rotten meat by drying it to be used as relish for a long time. Botswana value their food from time immemorial, considering it as part of their culture.

Ingredients
The markets of Botswana are filled with a large variety of foods. Some are grown locally using irrigation and some are imported from neighbouring countries. A large quantity of high-quality beef is raised in Botswana. Lamb, mutton, chicken and other meats are also plentiful. Beef is the most popular meat, followed by goat meat. River fish are also part of Botswana cuisine.

Sorghum and maize are the main crops grown in Botswana. Wheat and rice and other kinds of cereals not grown locally are imported. Many different kinds of beans are grown, including cowpeas, ditloo, and letlhodi. Peanuts (manoko) are also grown. Many vegetables are grown, such as spinach, carrots, cabbage, onions, potatoes, tomatoes, sweet potatoes and lettuce. There are some vegetables that grow in the wild that are available seasonally including thepe and Delele (okra). Dried bean leaves are a popular Setswana food.

Many fruits are locally available, including marula. Watermelons, believed to have come originally from Botswana,are plentiful in season. Another kind of melon, called lerotse or lekatane, is also grown. There are some kinds of wild melon found in sandy desert areas which are an important food and water source for the people who live in those areas. Many vegetables are seasonal and are often dried or salted for preservation. There are many different ways of cooking dried vegetables.

Popular dishes

Seswaa, or chotlho or leswao (pounded beef) is a very popular traditional meat dish made for most special occasions. Usually prepared by men, it is cooked in a three-legged iron pot, simmered until soft, with only salt and water. It is usually prepared using goat meat or beef and it is a staple in most traditional occasions such as funerals and weddings.

Another popular dish is serobe, in which the intestines and some inside parts of goat, sheep or cow are cooked until soft. If the animal is sheep or goat, the trotters are included.

Traditionally grown chicken (free-range) is considered to be tastier than commercially grown chickens. By cooking a traditionally grown chicken for a guest, a host shows special hospitality. Cooking chicken in a three-legged iron pot on an open fire gives it the best flavour.

Porridge (bogobe) is made by putting sorghum, maize or millet flour into boiling water, stirring into a soft paste, and then cooking it slowly. Sometimes the sorghum or maize is fermented, and milk and sugar added. This dish is called ting. Without the milk and sugar, ting is sometimes eaten with meat or vegetables as lunch or dinner. Another way of making bogobe is to add sour milk and a cooking melon (lerotse). This dish is called tophi by the Kalanga tribe.

Bread flour is not part of the basic diet, but has been imported for some years, so there are various bread recipes that have become part of the national food. The most common are dumplings (matlebekwane), flat cakes (diphaphatha) and fat cakes (magwinya). For these, the flour is made into dough which is cooked in different ways such as boiling with meat, cooking in hot oil or in hot coals.

Popular foods in remote areas include morama bean, a huge underground tuber, and an edible fungus. Mopane worm, a caterpillar  of the moth Gonimbrasia belina, is cooked in hot ashes, boiled, or dried and fried.

Beverages
Many soft drinks and alcoholic drinks are produced in factories in Botswana, including Fanta and Coca-Cola. Local brands are Castle and Lion beers. Milk is fermented to make madila (sour milk) which is eaten on its own or added to porridge. A favorite non-alcoholic homemade drink is ginger beer.

There are various traditionally produced alcoholic drinks. Bojalwa ja Setswana (the beer of Botswana) is brewed from fermented sorghum seeds. Other tribes, like Bakalanga, use lebelebele (millet). A commercially produced and packaged beer, Chibuku, brewed from either maize or sorghum, is a favourite drink particularly in the villages, towns, and in some parts of the city. Chibuku is also brewed in other neighbouring countries such as Malawi, South Africa (Umqombothi), Zambia and Zimbabwe. Khadi, which is brewed from various ingredients, the healthiest of which is wild berries, is also a widely consumed alcoholic drink among low-income groups in particular.

title: Cookbook:Cuisine of Botswana


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User:Synoman Barris/Sandbox

The cuisine of Madagascar, reflects the influences of successive waves of Southeast Asian, African, Indian, Chinese and European migrants that have settled on the island since its initial population by seafarers from Borneo between the first and fifth centuries CE. Rice, the cornerstone of the Malagasy diet, was cultivated alongside tubers and other Southeast Asian staples by these earliest settlers. Their diet was supplemented by scavenging and hunting wild game, contributing to the extinction of the island's megafauna. These food sources were later complemented by the introduction of beef in the form of zebu by East African migrants around 1,000 CE. Trade with Arab and Indian merchants and European trans-Atlantic traders further enriched the island's culinary traditions by introducing a wealth of new fruits, vegetables and seasonings that combined to produce the cuisine of Madagascar.

Throughout nearly the entire island, the contemporary cuisine of Madagascar consists of a base of rice (vary, pronounced ) with some form of accompaniment (laoka ). Laoka may be vegetarian or include animal proteins typically cooked in a sauce often flavored with ginger, onion, garlic, vanilla, curry powder or occasionally other spices. In parts of the arid south, pastoral families may replace rice with maize, cassava and curds made from fermented zebu milk. A wide variety of sweet and savory fritters and other street foods are available across the island, as are diverse tropical and temperate-climate fruits. Locally-produced beverages include fruit juices, coffee, herbal and black teas and alcoholic drinks such as rum, wine and beer.

Meals eaten in Madagascar in the 21st century range from the simple preparations of the earliest settlers and the refined dishes prepared for the island's 19th-century monarchs to more recent favorites introduced over the past hundred years by French colonists as well as Chinese and Indian immigrants to Malagasy shores, reflecting the historic and contemporary diversity of this Indian Ocean island nation.

History
Patterns of food consumption on Madagascar have shifted over time as a result of successive waves of migrants to the island. The types of foods as well as preparation techniques reflect these diverse influences.

Prior to 1650
Austronesian seafarers are believed to have been the first humans to settle on the island between 100 and 500 CE. In their outrigger canoes they carried food staples from home including rice, plantains, taro, and water yam. Sugarcane, ginger, sweet potatoes, pigs and chickens were also probably brought to Madagascar by these first settlers, along with coconut and banana. The first concentrated population of human settlers emerged along the southeastern coast of the island, although the first landfall may have been made on the northern coast. Upon arrival, early settlers practiced tavy (swidden, "slash-and-burn" agriculture) to clear the virgin coastal rainforests for the cultivation of their crops. They also gathered honey, fruits, bird and crocodile eggs, mushrooms, edible seeds and roots, and brewed alcoholic beverages from honey and sugar cane juice.

Game was regularly hunted and trapped in the forests, including frogs, snakes, lizards, hedgehogs and tenrecs, tortoises, wild boars, insects, larvae, birds and lemurs. The first settlers encountered Madagascar's wealth of megafauna, including giant lemurs, elephant birds, giant fossa and the Malagasy hippopotamus. Early Malagasy communities ate the meat and eggs of Aepyornis maximus, the world's largest bird, widespread throughout Madagascar as recently as the 17th century. While several theories have been proposed to explain the decline and eventual extinction of Malagasy megafauna, clear evidence exists that hunting by humans and destruction of habitat through slash-and-burn agricultural practices were key factors in these animals' decline. Although it has been unlawful to hunt or trade any of the remaining species of lemur since 1964, these endangered creatures continue to be hunted on a small scale.

As more virgin forest was lost to tavy, communities increasingly planted and cultivated permanent plots of land. By 600 CE groups of these early settlers had moved inland and began clearing the forests of the central Highlands. Rice was originally dry planted or cultivated in marshy lowland areas, producing low yields. Irrigated rice paddies were adopted in the Highlands around 1600, first in Betsileo country in the southern Highlands, then later in the northern Highlands of Imerina. By the time that terraced paddies emerged in central Madagascar over the next century, the original forest cover there had largely vanished, having given way to scattered villages ringed with rice paddies nearby and planted crop fields a day's walk away, surrounded by the vast plains of sterile grasses beyond.

Zebu, a form of humped cattle, was introduced to the island around 1000 CE by settlers from eastern Africa, along with sorghum, goats, possibly Bambara groundnut, and other food sources. Because these cattle represented a form of wealth in east African and consequently Malagasy culture, they were only rarely eaten, typically after their ritual sacrifice at events of spiritual import such as funerals. Instead, fresh zebu milk and curds constituted a major part of the pastoralists' diet. Zebu were kept in large herds in the south and west, but as individual herd members escaped and reproduced, a sizable population of wild zebu established itself in the Highlands. Merina oral history tells that Highland people were unaware that zebu were edible prior to the reign of King Ralambo (ruled 1575–1612), who is credited with the discovery, although archaeological evidence suggests that zebu were occasionally hunted and consumed in the Highlands prior to Ralambo's time. It is more likely that these wild herds were first domesticated and kept in pens during this period, which corresponds with the emergence of complex, structured polities in the Highlands. Foods were commonly prepared by boiling in water (first using green bamboo as a vessel, and later clay or iron pots), roasting over a fire or grilling over hot stones or coals. Fermentation was also used to create curds from milk, develop the flavor of certain dried or fresh tubers or produce alcoholic beverages from honey, sugar cane juice or other local plants. The techniques of sun curing (drying), smoking and salting were used to preserve various foods for transport, trade or future consumption. Many foods prepared in these ways, such as kitoza (smoked dried beef) and salted dried fish, are still eaten in a similar form in modern-day Madagascar.

By the 16th century, centralized kingdoms had emerged on the west coast among the Sakalava and in the central highlands among the Merina. The Merina sovereigns celebrated the new year with an ancient Merina ceremony called the Royal Bath (fandroana). For this ceremony, a special dish called jaka (a form of beef confit) was prepared by placing beef in a decorative clay jar and sealing it with suet, then conserving it in an underground pit for a year. The jaka would be shared with friends at the following year's festival. As a dessert, revelers would eat rice boiled in milk and drizzled with honey, a preparation known as tatao. According to oral history, King Ralambo was the originator of these culinary traditions in Imerina. Ralambo's father, King Andriamanelo, is credited with introducing the marriage tradition of the vody-ondry ("rump of the sheep") wherein the most favored cut of meat – the hindquarters – was offered by the groom to the parents of the bride-to-be at an engagement ceremony. In contemporary Malagasy society the terminology persists but families are more likely to offer symbolic coins in place of an offering of food.

1650–1800
The launch of the trans-Atlantic slave trade produced increased maritime trade at ports of call in Madagascar, leading to exchange of food products into and out of Madagascar. In 1698, a trading vessel en route to the American colonies stopped first at Madagascar, where it obtained a stock of local Malagasy rice. The ship brought the rice to Charleston (South Carolina), where this Malagasy grain – one of 11 varieties of rice reportedly grown on the island by the late 18th century – soon became the chief export crop of the American South. Numerous food items were likewise imported into Madagascar from overseas. Trading ships brought new world crops such as sweet potato, tomato, maize, peanuts, tobacco and Lima beans to Madagascar in the 16th and 17th centuries. Cassava was brought after 1735 from a French colony at nearby Reunion Island. These products were first cultivated in coastal areas nearest to their ports of arrival but soon spread throughout the island and were grown in the central Highlands within 100 years of their introduction along the coast. Similarly, citrus fruits such as lemons, limes, oranges and pineapple consumed by sailors to ward off scurvy on long cross-Atlantic trips were introduced at coastal Malagasy ports and soon afterward cultivated on Malagasy soil.

The prickly pear cactus (raketa), also known in southern Madagascar as sakafon-drano ("water food"), was brought from the New World to the French settlement at Fort Dauphin in 1769 by a Frenchman named Count Dolisie de Maudave. The plant spread throughout the southern part of the island, where it became a fundamental food crop for Mahafaly and Bara pastoralists. Consuming six or so of the fruits of this plant preempted the need to drink water, and once the spines had been removed, the cladodes of the plant would nourish and hydrate the zebu cattle they tended. The introduction of this plant enabled the southern pastoralists to become more sedentary and efficient herders, boosting population density and cattle count in the region.

Early 19th century voyagers reported eating dishes on Île Sainte-Marie prepared with curry powder (including a spiced rice resembling biryani) and drinking coffee and tea. The presence of these foods at the turn of the 19th century suggests they may have emerged during this period or earlier.

1800–1896
The 18th century in the central Highlands was characterized by increasing population density and consequent famines aggravated by warring among the principalities of Imerina. King Andrianampoinimerina successfully united these fractious groups under his rule, then used slaves and forced labor (exacted in lieu of taxes for those without means to offer material payment) to systematically work the irrigated rice fields around Antananarivo. In this way, he ensured regular grain surpluses enough to consistently feed the entire population and export products for trade with other regions of the island. Smoked and dried seafood and meats, fruits, dried maize and cassava, salt and other products were exchanged between regions at designated marketplaces. "Rice cakes" (mofogasy, menakely) were also sold by market vendors. Andrianampoinimerina's son, Radama I, succeeded in uniting nearly the entire island under his rule and established the Kingdom of Madagascar that saw a line of Merina monarchs govern the island until its colonization by the French in 1896.

During the imperial era, numerous plantations were established for the production of export crops sold to partners in England, France and elsewhere. Cloves were imported and planted in 1803 and coconuts – which had been relatively sparse on the island – were cultivated on plantations for the production of oil. Similarly, coffee had been grown on family plots of four to five trees until the early 19th century when more intensive cultivation for export began. Vanilla, later to become one of Madagascar's premiere export crops, was introduced by French entrepreneurs in 1840 and planted in eastern coastal rainforests. The technique of hand pollination critical to higher vanilla yields was introduced some 30 years later, but vanilla remained a marginal crop through the end of the imperial era.

During Merina royal festivals, the hanim-pito loha were eaten. These were seven dishes said to be the most desirable in the realm. They included voanjobory (Bambara groundnut), amalona (eel), vorivorinkena (beef tripe), ravitoto (grated cassava leaves) and vorontsiloza (turkey), each cooked with pork and usually ginger, garlic, onion and tomato; romazava (a stew of beef and greens) and varanga (shredded roast beef) completed the list. Colonization of Madagascar by the French beginning in 1896 meant the end of the Malagasy monarchy and its elaborate feasts, but the traditions of this elegant cuisine were preserved in the home, where these dishes are eaten regularly. They are also served in many restaurants throughout the island.

1896–present
French colonization introduced a number of innovations to local cuisines and certain new food names derived from the French language – then the dominant language of the state – became widespread. Baguettes were popularized among cosmopolitan urbanites, as were a variety of French pastries and desserts such as cream horns, mille-feuille, croissants and chocolat chaud (hot chocolate). The French established plantations for the cultivation of a variety of cash crops, including not only those already exploited in the 19th century, but new foreign fruits, vegetables and livestock, to varying levels of success. Tea, coffee, vanilla, coconut oil and spices became successful exports. Coconut became a regular ingredient in coastal cuisine, and vanilla began to be used in sauces for poultry and seafood dishes. Although a handful of Chinese settlers had arrived in Madagascar near the end of the reign of Queen Ranavalona III, the first major influx of Chinese migrants followed an announcement by General Joseph Gallieni, first governor general of the colony of Madagascar, requesting 3,000 Chinese laborers to construct a northern rail line between Antananarivo and Toamasina. Chinese migrants introduced a number of dishes that have become part of urban popular cuisine in regions with large Chinese communities, including soupe chinoise (Chinese noodle soup), misao (fried noodles), pao (hum bao) and especially nems (fried egg rolls).

While French innovations enriched the cuisine in many ways, not every innovation was favorable. Since the French introduction of prickly pear cactus (raketa) in the 18th century, the lifestyle of southern pastoralists became increasingly reliant on the plant to ensure feed and water for their zebu as well as fruit and water for themselves during the dry season from July to December. However, in 1925, a French colonist wishing to eradicate the raketa on his property in the southwestern town of Toliara introduced the cochineal, an insect known to be a parasite of the raketa. Within five years, nearly all the raketa of southern Madagascar had been completely wiped out, sparking a massive famine from 1930–1931. Although these ethnic groups have since adapted in various ways, the famine period is commonly remembered as the time when their traditional lifestyle was ended by the arrival of foreigners on their land.

Contemporary cuisine
Since Madagascar gained sovereignty from French colonial rule in 1960, Malagasy cuisine has reflected the island's diverse cultures and historic influences. Throughout the country, rice is considered the preeminent food and constitutes the main staple of the Malagasy diet in all but the most arid regions of the south and west.

Rice (vary)
Rice (vary) is the cornerstone of the Malagasy diet and is typically consumed at every meal. The verb "to eat" in the Malagasy language is mihinam-bary – literally, to eat rice. Rice may be prepared with varying amounts of water to produce a fluffy rice (vary maina, ) eaten with a laoka in sauce, or a soupy rice porridge called vary sosoa ). Vary sosoa is typically eaten for breakfast or prepared for the sick, and may be accompanied with a dry laoka such as kitoza, smoked strips of zebu meat. A popular variation, vary amin'anana is a traditional porridge made with rice, meat and chopped greens.

A beverage called ranon'ampango or ranovola, is made by adding boiling water to the toasted rice left sticking to the interior of its cooking pot. This drink is typically served at lunch and dinner as a sanitary and tasty alternative to fresh water.

Accompaniment (laoka)
The accompaniment served with rice is called laoka in the Highlands dialect, the official version of the Malagasy language. Laoka are most often served in some kind of sauce: in the Highlands, this sauce is generally tomato-based, while in coastal areas coconut milk is often added during cooking. In the arid southern and western interior where herding zebu is traditional, fresh or curdled zebu milk is often incorporated into vegetable dishes. Laoka are diverse and may include such ingredients as Bambara peas (voanjobory ) with pork, beef or fish; various types of freshwater fish (trondro gasy, ); shredded cassava leaves (ravitoto ) with peanuts, voanjobory, beef or pork; beef (henan'omby ) or chicken (akoho ) sauteed with ginger and garlic or simmered in its own juices (a preparation called ritra ); various types of seafood, which are more readily available along the coasts or in large urban centers; and many more. A variety of local greens such as anamamy (Morelle greens), anamafaitra (Martin greens) and particularly anamalao (paracress) - distinguished by the mildly analgesic effect the boiled leaves and flowers produce - are commonly sold alongside anandrano (watercress) and anatsonga (bok choi). In the arid south and west, such as among the Bara or Tandroy peoples, staples include sweet potato, yams, taro root and especially cassava, millet and maize, generally boiled in water and occasionally served in whole milk or flavored with crushed peanuts.

Garlic, onions, ginger, tomatoes, mild curry, and salt are the most common ingredients used to flavor dishes, and in coastal areas other ingredients such as coconut milk, vanilla, cloves or turmeric may also be used. A variety of condiments are served on the side and mixed into the rice or laoka according to each individual's taste rather than mixing them in as the food is being cooked. The most common and basic condiment, sakay, is a spicy condiment made from red or green chili pepper. Indian-style condiments made of pickled mango, lemon, and other fruits (known as achards, ), are coastal specialty; other variations on the achard are found throughout Southeast Asia where they are known by variant names such as acar or achar. An achard-like salad of green beans, cabbage, carrots and onion in a vinaigrette sauce (called lasary in Malagasy) is also popular as a side dish – or as the filling of a baguette sandwich – in the Highlands.

A broth (ro) may be served as the main laoka or, more commonly, in addition to it, to flavor and moisten the rice. Ro-mangazafy is a rich and flavorful broth flavored primarily with beef, tomato and garlic, and often accompanies a dry laoka. By contrast, Romatsatso is a light and relatively flavorless broth made from onion, tomato and anamamy greens served with meat or fatty poultry laoka. A broth made with chicken and ginger (ron-akoho) is a home remedy for the common cold, while rompatsa - a broth made with tiny dried shrimp and beef, to which potato leaves and potato are often added - is traditionally eaten by new mothers to support lactation. The national dish is romazava, which in its simplest form is made of beef, anamalao and anantsonga or anamamy, although ingredients such as tomato, onion and ginger are commonly added to create more complex and flavorful versions of the broth. Romazava is distinguished by its inclusion of the anamalao flowers, which produce a mild analgesic effect experienced when the broth is consumed.

Street foods
A variety of cakes and fritters (collectively known as mofo, meaning "bread") are available from kiosks in towns and cities across Madagascar. The most common is "Malagasy bread" (mofo gasy ), made from a batter of sweetened rice flour that is poured into greased circular molds and cooked over charcoals. Mofo gasy is a popular breakfast food and is often eaten with coffee, also sold at kiosks; in coastal areas this mofo is made with coconut milk and is known by the name mokary ). Other sweet mofo include a deep-fried ring doughnut called menakely and a doughnut hole called mofo baolina, as well as a variety of fruit fritters, with pineapple and bananas among the most common fruits used. Savory mofo include a mofo gasy salted and fried in lard (ramanonaka, ), and a fritter flavored with chopped greens, onions, tomatoes and chilies called mofo sakay ("spicy bread").

Koba akondro is a sweet made by wrapping a batter of ground peanuts, mashed bananas, honey and corn flour in banana leaves and steaming or boiling the small cakes until the batter has set. Peanut brittle, dried bananas, balls of tamarind paste rolled in colored sugar, bonbon coco (coconut balls), a snack of deep-fried wonton-type dough called kaka pizon ("pigeon droppings," also eaten in Reunion Island) and home-made yogurts are all commonly sold on the street. In rural areas, steamed cassava or sweet potatoes are eaten, occasionally with milk.

Desserts
Traditionally, fresh fruit may be eaten after a meal as a dessert. Fresh sugarcane may also be chewed as a treat. A great variety of temperate and tropical fruits are grown locally and may be enjoyed fresh or sprinkled with sugar. Temperate fruits found in Madagascar include but are not limited to apples, lemons, pumpkins, watermelon, oranges, cherries and strawberries. Among the many tropical fruits commonly eaten in Madagascar are coconut, tamarind, mango, pineapple, avocado, passion fruit, loquats (bibasy) and guava, as well as longans, lychees, "pok-pok" (voanantsindrana, similar to a physalis), persimmon, and the fruit of the baobab tree, which is only available during a brief period near the end of the rainy season (typically March).

Madagascar is known for its high-quality cocoa and vanilla, much of which are exported. In the coastal areas of Madagascar or in upscale inland restaurants, vanilla may be used to prepare savory sauces for poultry.

Koban-dravina, or koba , is a Malagasy specialty made by grinding together peanuts and brown sugar, then enveloping the mixture in a sweetened rice flour paste to produce a cylindrical bundle. The bundle is wrapped in banana leaves and boiled for 24 to 48 hours or longer until the sugar caramelizes and the peanuts have softened. The resulting cake is served in thin slices. Bonbon coco is a popular candy made from shredded coconut cooked with caramelized sugar and formed into chewy balls or patties. A firm, cake-like coconut milk pudding known as godro-godro is a popular dessert also found in Comoros. French pastries and cakes are very popular across the island and may be purchased at the many patisseries found in towns and cities throughout Madagascar.

Beverages
Ranon'ampango and ranovola are the most common and traditional beverages in Madagascar. In addition, a variety of other drinks are produced locally. Coffee is grown in the eastern part of the island and has become a standard breakfast drink, served black or with sweetened condensed milk at street-side kiosks. Black tea, occasionally flavored with vanilla, and herbal teas – particularly lemongrass and lemon bush (ravin'oliva – are popular. Juices are made from guava, passion fruit, pineapple, tamarind, baobab and other fruit. In some urban areas, a hot beverage is made from powdered sweetened soybeans and consumed at breakfast. Fresh milk, however, is a luxury, and locally produced yogurts, ice creams or sweetened condensed milk mixed with hot water are the most common dairy sources of calcium. Cola and orange soft drinks are popular, as is bonbon anglais, a local sweet lemon soda.

A variety of alcoholic beverages are also produced for local consumption and limited export. The local pilsner, Three Horses Beer, is popular and ubiquitous. Wine is produced in the southern Highlands around Fianarantsoa, and rum (toaka gasy ) is widely produced and can be either drunk neat, flavored with exotic fruits and spices to produce rhum arrangé, or blended with coconut milk to make a punch coco cocktail. The most traditional form of rum, called betsabetsa, is made from fermented sugarcane juice. Rum serves a ritual purpose in many parts of Madagascar, where it is traditional to throw the first capful of a newly opened bottle of rum into the northeast corner of the room as an offering and gesture of respect to the ancestors. At social gatherings it is common for alcoholic beverages to be accompanied with savory, fried snacks known collectively as tsakitsaky, commonly including nems (fried egg rolls), sambos (samosas) and kaka pizon.

Imports
Several foreign dishes have been widely popularized in Madagascar and are commonly prepared at home and in restaurants. Chinese immigrants introduced such favorites as riz cantonais (Chinese fried rice), soupe chinoise (Chinese-style noodle soup), fried noodles (mi-sao) and egg rolls (nems). Indian influence is most evident along the northwest coast, where curries and biryanis are popular. Khimo (based on the Indian khiman) is a specialty of the northwestern port town of Mahajanga, where Indian traders have historically had a strong presence. Indian samosas (sambos) are a popular street food in most parts of Madagascar, where they may also be known by the name tsaky telozoro ("three-cornered snack"). Bol renversé, a type of fried rice from neighboring Mauritius, is available in many mid-range restaurants. In addition to popularizing baguettes, pastries and numerous other foods, the French can also be credited with introducing foie gras and popularizing a dish sold in Highland hotelys (simple roadside restaurants) as composé: a cold macaroni salad mixed with blanched vegetables based on the French macédoine de légumes.

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Cookbook:Cuisine of Mauritius

The cuisine of Mauritius is a blend of Chinese, European and Indian influences in the history of Mauritius. French dishes have grown very popular in Mauritius. Most of the dishes and practices into the culinary traditions are inspired by former slaves, Indian workers and Chinese migrants arriving during the 19th century.

Influences
Mauritius has strong ties with French culture, evidenced by the popularity of French dishes like bouillon, tuna salad, daube, civet de lièvre and coq au vin served with good wine. As years passed by, some have been adapted to the more exotic ingredients of the island to confer some unique flavor. One of the most prominent chefs in Mauritian cuisine was Madeleine Philippe, whose book Best of Mauritian Cuisine won the World Gourmand Cookbook "Best in the World" awards in 2018. Mauritius' cuisine is also influenced by Chinese and Indian cultures.

Origins
During the nineteenth century, after the abolition of slavery, Indian workers who migrated to Mauritius brought their cuisine with them. Those indentured labourers came from different parts of India, each with their own culinary tradition, depending on the region. Traces of both northern and southern Indian cuisine can be found in Mauritius. Some common preparations are curry, chutney, rougaille (tomato paste that is very popular with fish) and pickles, most of which use local ingredients. The Mauritian versions of those dishes have a local flavour and differ, at times considerably, from the original Indian recipes.

The end of the 19th century saw the arrival of Chinese migrants, who came mostly from the south-eastern part of China. They are largely credited with making rice the staple diet of the island, and making noodles, both steamed and fried, popular. Chinese appetizers such as hakien (a local version of the spring roll with a flour batter replacing the traditional rolled wrapping), crispy chicken and crispy squid have become part of the Mauritian folklore. Furthermore, Chinese and other Asian restaurants are present all around the island, and offer a variety of chicken, squid, beef and fish dishes, most typically prepared in black bean sauce or oyster sauce. Mauritian families often consider a dinner at an Asian restaurant as a treat.

Along the years, each of the country's community has adapted and mixed each other's cuisine to their liking.

Sugarcane was first introduced on the island when the Dutch colonised it in 1638. Even then, the propensity of making rum out of sugarcane was strongly recognised. Sugarcane was mainly cultivated for the production of "arrack", a precursor to rum. Only much later, after almost 60 years, the first proper sugar was produced.

Drink
Alouda is a delicious cold beverage made with milk, basil seeds and agar-agar jelly which is especially refreshing on a hot summer day.

Panacon is a cold beverage prepared in religious ceremonies like cavadee. It is made with tamarind, sugar, lemons and cardamon.

Rum
It was during the French and English administration that sugar production was fully exploited, which considerably contributed to the economic development of the island. It was Pierre Charles François Harel who in 1850 initially proposed the concept of local distillation of rum in Mauritius. In part due to his efforts, Mauritius today houses four distilleries (Grays, Medine, Chamarel and St Aubin) and is in the process of opening an additional three.

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User talk:2605:E000:1523:49E3:9C53:B7C2:FBF7:6F0F

--Synoman Barris (discuss • contribs) 21:20, 11 September 2020 (UTC)


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User:Wikidgood

Greetings. Mostly active on WP.

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User talk:Wikidgood

Ping.

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Exercise as it relates to Disease/The effects of resistance training on children with spinal muscular atrophy

This wiki will critique the research study ‘Resistance strength training exercise in children with spinal muscular atrophy’ by Lewelt et al.

What is the background to this research?
Spinal muscular atrophy (SMA) is neuromuscular disorder in which muscle strength and motor function is reduced due to the degeneration of motor neurons in both the spinal cord and brainstem. Due to the nature of this disease it currently has no disease-altering treatments and has a high morbidity and mortality rate. Whilst younger individuals afflicted with SMA have better motor function and strength than their older counterparts, it is still vital that any intervention is in place early within the patient’s life. Progressive strength resistance training may provide an option to aid SMA afflicted individuals, especially younger ones, as they progress through life. SMA is the second most commonly found fatal autosomal recessive disorder after cystic fibrosis, with 1/6000 to 1/10,000 incidents in live births. As with most diseases, the lack of care for it may breed other implications, such as; if even lesser forms of SMA are left untreated then the prevalence of other co-morbidities may arise, such as the development of scoliosis, obesity due to poor mobility and osteoporosis. For this reason, it is important that physical strengthening interventions are in place at an early age to enhance the strength of the individuals, thus allowing them to lead fuller and less impacted lives.

Where is the research from?
The study was conducted in Utah USA and approved by the University of Utah, whilst this is an American based study its relevance is still impactful to an Australian populous. Participants were:

 * Between the ages of 5–21 years
 * Were diagnosed with type II or III SMA
 * Had some antigravity strength in elbow flexors, so that participants were able to perform the intervention
 * Were within a 60-minute or 60-mile (96-kilometre) drive of the University of Utah

Written consent was gathered from all participants 18 years and older and parental consent for those younger than 18 years. Participants were not eligible for this study if they satisfied any of the following:
 * Planned surgery or out-of-town trips during the proposed intervention periods
 * Inability to travel to testing area
 * Neurological diagnosis other than SMA

What kind of research was this?
The research was a 12-week progressive strength-based resistance program carried out by trained physical therapists with standardized procedures 3 times per week.

What did the research involve?
Over a 12-week period, 3 training sessions per week were conducted in the participants households. Each session went for 45–60 minutes in duration with a 5-minute warm-up and concluding with a cool-down. The exercise sessions were conducted in the following order: Resistance was applied in the form of ankle and wrist weights, body weight or variation in positioning/level of assistance provided, all increasing the difficulty of the task to create challenge for the participants to achieve strength adaptations. The weight applied to the participants was increased until they indicated a score of 6/10 or 8/10 on the Children’s OMNI-resistance exercise rating scale of perceived exertion at the end of the second set. The body segments that were exercised and tested were:
 * 5-minute warm-up
 * 45-60-minute exercise session – consisting of 2 sets of 15 repetitions of each tested bodily segment
 * Cool-down
 * Shoulder flexors
 * Shoulder extensors
 * Elbow flexors
 * Elbow extensors

What were the basic results?
After the 12-week intervention the authors found that the safety, measured in pain perception whilst participating in the exercises was none existent for 99.5% of the entire study, motor function scores were increased significantly and strength was significantly increased in the manual muscular tests composite scores, however both hand-held dynamometry (HHD) and quantitative muscle analysis displayed non-significant increases. This however need to be considered in contrast with the study, no grip-strength training was conducted and such HHD would not increase.

What conclusions can we take from this research?
In line with the researchers aim of wanting to find and test a feasible and tolerable strength intervention for children with SMA, their results reflect their interventions aims in a successful way. The results show that it is feasible to have children between the ages of 5 – 21 years with SMA perform progressive strength resistance training to aid in their motor function and strength gains. It also displays that the pain of performing this sort of intervention is near non-existent, satisfying the tolerance section of their study. HHD was a form of grip strength test used, however due to the nature of the training, it yielding non-significant results is expected as none of the exercises utilised grip strength as resistance was not held, rather strapped to wrists and ankles. This test doesn't seem to fit within this experiment and such should not have been used. Future studies may take HHD into account if it has been trained during the study, in addition research on different types of progressive strength exercises should be conducted to better understand the capabilities of SMA patients and how different strength protocols/exercises can affect them.

Practical advice
For children with SMA it would be very beneficial for them to perform progressive strength training, guided by a physical therapist (at least initially), to improve strength and motor control, thus leading to better quality of life. This study also gives insight and information for future exercise studies with SMA patients, as well as informing parents or carers with SMA children on some of the information surrounding SMA and exercise. Whilst this article doesn’t discuss strength training in conjunction with other treatments, strength training should be strongly considered when treatment is formulated for a child with SMA.

Further information/resources
For additional reading on this topic please find the links below:

Resistance strength training exercise in children with spinal muscular atrophy

Spinal muscular atrophy

Validation of the Children’s OMNI-Resistance Exercise Scale of Perceived Exertion


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Exercise as it relates to Disease/The effects of HIIT on aerobic fitness, cardiac function and insulin resistance in healthy older adults

This Wikibook page presents a critical appraisal of the research article: "Novel all-extremity high-intensity interval training improves aerobic fitness, cardiac function and insulin resistance in healthy older adults".

What is the background to this research?
Age is a considerable risk factor for (CVD) and other related diseases. Therefore, improving and maintaining cardiovascular fitness is an important consideration with age. Previous studies have shown improved cardiovascular health lowers mortality and reduces risk of developing CVD and related diseases.

Increased is associated with a range of metabolic diseases such as obesity and type 2 diabetes and can have a major impact on health in an older population.

(HIIT), in many forms, has been shown to improve CV health and insulin resistance in a wide range of age groups and health levels, including older people. Specifically, treadmill and bike ergometer HIIT protocols have been used previously in studies focusing on older adults. According to the researchers, although previous studies have been done on the effects of HIIT training in older adults, this is the first study to focus on the effects of specifically all-extremity non weight bearing HIIT. Therefore, a benefit of this study is that it has filled a previous gap in knowledge, while simultaneously building on current knowledge from similar research.

Where is the research from?
The study was conducted in 2016 at the University of Florida, located in Gainesville FL, United States. Specifically, the interventions were performed at the Integrative Cardiovascular Physiology laboratory, in the Centre for Exercise Science. It is unclear as to whether there is any underlying motive for this research.

What kind of research was this?
The study design was a randomised controlled parallel group study consisting of a control group (CONT, n = 14) as well as two exercise groups (MICT, n = 14 and HIIT, n = 15). Participants who met the selection criteria were assigned a group randomly based on a computer random number generator.

The research hypothesis was "8 weeks of all extremity HIIT will be more effective in improving aerobic fitness, cardiac function, and metabolic risk factors compared to all extremity MICT in healthy older adults".

Strengths

Randomised control studies are widely used in scientific research. Randomisation allows for reduced bias, as researchers are unable to choose participants for each group based on certain characteristics that may be favourable for supporting the hypothesis. The aim of randomisation like this is to improve the chance that the research groups are representative of the general population, and therefore, the results are likely to be representative of the general population as well. The use of a control group aims to "prove" that the research intervention was the cause of any changes in the research groups, and that results were not due to chance or some other variable. These two aspects improve the strength of this research.

Limitations

This study was a "between subjects" design, meaning participants were assigned to only one group and were not subject to both interventions. This increases the possibility of an error as it does not acount for the variability between each individual. This can result in skewed data.

The study also had a fairly low sample size, with only 43 participants split into 3 groups, only 17 of which were male. Low sample size reduces the external validity, that is, the likelihood that the results will be representative of the general population. The larger female participation may have also skewed the results, again reducing the external validity of the study.

What did the research involve?
The research aimed to measure the feasibility of HIIT training as an intervention for the declining aerobic fitness, cardiac function and other metabolic risk factors seen with age.

Both HIIT and MICT groups performed their exercise on a non-weight bearing, all-extremity ergometer. Exercise was performed 4 days per week for 8 weeks. Both groups performed a 10 min warmup and a 5 min cool down at 70% HR peak and both underwent a period of familiarisation/ pre conditioning before the trial. Allowing participants to familiarise/pre condition themselves to the exercise reduces the likelihood that the results will be due to "practice effects". This is the tendency for participants to become better at a task because they have become familiar with it, rather than because the intervention has caused a change. This improves the strength of this research.

The HIIT protocol consisted of "4 x 4 minute intervals at 90% of HR peak interspersed with 3 x 3-minute active recovery intervals at 70% HR peak" – 25 min total. Previous research has demonstrated that HIIT protocols with intensities of 85-95% of HR peak induce significant improvements across a range of age groups. Therefore, the design of this specific HIIT protocol is supported by previous research.

The MICT protocol consisted of 32 minutes at 70% HR peak.

Fitness Measures

What were the basic results?
The research also found a significant positive correlation between improvements in cardiac contractile functions and improvements in VO2peak, suggesting a causation relationship between the two.

It is important to note that the study had a mortality rate of 16%, however all cases were unrelated to the intervention. This shows that there was nothing inherent in the study that caused people to drop out.

What conclusions can we take from this research?
This study helps to strengthen existing evidence that aerobic fitness, cardiac function and insulin resistance can be improved in an older population who are free of cardiovascular or other major clinical disease. Specifically, this study showed that non-weight bearing, all extremity HIIT training is a feasible means of improving fitness.

The use of a non-weight bearing intervention has important implications and benefits over traditional treadmill or bike ergometer HIIT protocols for older individuals who may suffer from conditions such as poor balance.

Practical advice
Sedentary but otherwise relatively healthy older adults should aim to improve their cardiovascular and metabolic health with exercise. If possible, supervised HIIT, of the same or similar protocol as the one presented in this study, should be performed 4 days per week (fitness, injury and energy permitting) for similar results as found in this research.

Further information/resources
https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance