You've probably never heard of bromelain before – most people haven't. But bromelain might do some pretty cool things, so you'll likely want to learn more.
Bromelain is an enzyme extracted from the stem and in the juice of a pineapple, though it is found in all parts of that juicy tropical fruit. Pineapple has been used in Central and South America for hundreds of years as a treatment for indigestion and inflammation. One of the biggest insights that researchers have gathered about bromelain is that it might reduce inflammation in the body due to infection.
Here are some of the other things that bromelain might be good for:
- Treating swelling in the sinuses and nose, ear and throat after surgery or trauma to those areas.
- Potentially removing dead tissue from very serious burns.
- Soothing coughs and reducing nasal mucus and inflammation in the sinuses due to hay fever.
- Treating arthritis and osteoarthritis when used in combination with rutin and trypsin.
- Possibly killing some viruses and bacteria, though more research is needed.
- Curbing effects of ulcerative colitis and other inflammatory bowel issues.
Bromelain might also be effective in preventing muscle soreness immediately after exercise. If you're interested in trying it, you can find bromelain in Naturade 100% Whey protein booster.
Whether it's the sign of a still-struggling economy, an increased appreciation for physical fitness or concern over environmental destruction, people in cities across the U.S. are increasingly turning to biking for more than just recreation. According to data from The League of American Cyclists, between 2000 and 2011, bicycle commuting rose by 47 percent!
And it turns out the city governments are getting on board too. Both Chicago and New York City recently implemented bike-sharing programs that have seen pretty solid success with only a few setbacks.
Of course, some cities are more bike-friendly than others, which includes measures like the number of protected bike lines, trails and bike-only streets as well as the availability of bike shops, racks and service stations. In no particular order, here are some of the cities both large and small that have been consistently named as some of the country's most bike-friendly cities:
- Portland, Ore.: Portland's bike culture – which was established long before that of other cities due to some excellent infrastructure – is alive and well. An impressive 8 percent of citizens use bikes as their primary form of public transport, while 10 percent use it as a secondary form. Portland also hosts various biking events and races each year. It has 65 miles of bike paths, 175 miles of bike lanes and almost 30 miles of low-traffic biking boulevards.
- Minneapolis: Minneapolis really pampers its cyclists with indoor bike parking and on- and off-street bike facilities to make sure that residents continue to enjoy the city's 120 miles of biking facilities both on-street and off. The cities flat terrain is likely a boon for bicycling enthusiasts.
- San Francisco: Since 1973, the City by the Bay has had one of the highest percentages of commuters on bike. On its 2011 Bike to Work Day, a whopping 75 percent of traffic on the busy Market Street thoroughfare downtown consisted of cyclists. San Francisco also has commuting incentives for those who take the Caltrain from the suburbs with their bikes in tow and then hop on their bikes upon getting off the train to cycle the rest of the way to work.
- Chicago: In total, the city of Chicago has more than 300 miles of bikeways, which include on-street bike and shared lanes. Plus, the city has a lakefront trail that stretches 18.5 miles along Lake Michigan. You can bike from nearly the north end of the city to the south without having to share space with automobile traffic.
- Washington, D.C.: The District was the first big city to implement a bike sharing program, which has more than 1,200 bicycles at 140 stations around the city and nearby Arlington. The biking community isn't as strong here as in other major cities, but all types of people bike here. The city has 11 miles of bicycle lanes and 10 miles of signed bike routes.
- Madison, Wis.: This college town, home to the University of Wisconsin, is one of the most bike-friendly around. At one point, the city recorded nearly 11,000 bike trips through the downtown area per day during peak biking season.
- New York City: With its brand new bike-sharing program, NYC has become a much more bike-friendly city. NYC has a great network of car-free trails and paths, including one that runs several miles along the length of Manhattan and the Hudson River. Also, massive Central Park is bicycle-friendly and car-free!
- Boulder, Colo.: Beautiful Boulder is surrounded by 120 miles of trails, and a whopping 95 percent of its main streets are bike-friendly. This must be at least part of the reason that 10.5 percent of Boulder's residents bike to work.
Many people get their pre- or post-workout boosts from a drink mixed with protein powder for quick muscle repair and the building of lean muscle mass. If you're one of these people, it's likely that you use either whey or soy protein powders – two of the most popular types. Here's some information about each one to help you determine if whey, soy or some other protein powder like that made from split yellow peas is better for you:
Whey is one of two proteins derived from animals' milk; the other is casein. Whey protein is often used in milk-replacement foods, infant formula and ice cream, among other foods.
Whey is a fast-acting protein, meaning the body absorbs it quickly, which is why it is such a popular choice for supplements. While a glass of milk provides enough whey protein for the average person, those who want to build muscle or have other fitness goals often like to supplement their diets with a whey protein shake or meal replacement like Naturade 100% Whey™, which provides 16 grams of protein per serving, with only 1 gram of fat and 80 calories. Additionally, it contains no artificial sweeteners, flavors, preservatives or colors, and it contains a full array of essential amino acids.
Aside from the muscle-building benefits of whey proteins, some research has pointed to whey's possible benefits for:
- serving as a nutritional supplement.
- preventing some types of allergies.
- treating some symptoms of diabetes.
- suppressing the appetite.
- supporting a weight loss program.
While whey is important in repairing muscle damage from an intense workout, some people claim that this means that whey is not as efficient in building new muscle because it works too quickly. Though whey protein is very beneficial, whether you use it or not also depends on your fitness goals.
Soy protein is derived from soy beans and contains all the essential amino acids and is a complete protein, just as whey is. It is added to various food products today – it's in anything from frozen waffles to organic granola bars. Soy contains arginine, which helps muscle formation. However, soy takes a much longer time to digest than whey protein. Thus, it's less beneficial for repairing and rebuilding muscle after a workout, but it does a better job of forming new muscle.
Vegan or vegetarian athletes often choose a protein powder made from soy, such as Naturade Total Soy, as they contain no animal products. Naturade Total Soy contains 13 grams of protein per serving, and it is lactose-, gluten-, and GMO-free.
Aside from aiding in new muscle development, soy protein can:
- reduce LDL – or bad – cholesterol, which can lower one's total blood cholesterol levels. This can reduce one's risk of heart disease.
- make other foods more efficient because of its amino acid profile.
- potentially reduce the risk of certain types of cancer.
So, which is best? Experts seem to agree that using whey and soy proteins in combination or alternately is beneficial, though you should use whichever suits your dietary needs and restrictions as well as your fitness goals.
- Core Work: Yup, do it a lot and do it often. It’s time to get serious about core strength if your goal is to be a better swimmer, cyclist, and runner. Core work will improve every single aspect of daily life and racing.
- Cycling Base Fitness: I will spend 1 hour on the bike trainer every night watching TV, mostly heart rate training at lower levels in the off season, but will also throw in some interval sessions to get the heart rate up and the intensity flowing.
- Running Base Fitness: Trail Running! Yes, take it to the woods and run! It’s fun, it’s cold, it’s nature, and it’s even better when you add friends. Adventure + running is a great off season mind and body building workout.
- Carefully watch your nutrition and intake: Eat well, but eat GOOD! If you pack on some extra pounds during the winter make sure it’s muscle, not fat! Get serious about your food and measure caloric intake and figure out how much you really need to be eating. Become a scientist of your own body and really take hold of your food consumption and become accountable for your own actions.
- Create your race plans for next season: It’s tough to do all of this off season work and discipline without goals to visualize during your workouts and your daily daydreaming sessions. Grab a calendar, Google some races, and start building your perfect race season and then start visualizing YOU executing that perfect race season.
I’m Dustin, and this is my son Boston… First, I’m a dad before anything else, after that I’m a 31 year old vegan expatriate Hoosier living right outside of New Orleans, LA.
On June 12th, 2011 I had a bit of a wake up call and began my road to the ironman 140.6 mile endurance event and after that I’ve got some big plans, so it won’t end there… This is my outlet to vent, rant, promote, and let everyone know what’s up.
During the fall each year, it seems more and more people become interested in running. One reason might be that the fall marathons are a huge inspiration – if you watch a marathon in person and see the lead runners flash past you, seemingly faster than the speed of light, it's hard not to almost cry at the triumph of the human body. This feeling is almost always accompanied by the thought, "Ugh, I need to start running." Also, fall and early winter – depending on where you live – are some of the best times of year for a run, when the leaves are crisp and the near-suffocating heat has dissipated.
Maybe you've decided to start running again after taking a several-year hiatus, or maybe you never were much of a runner to begin with. Either way, if you're looking to start running, it's not a good idea to immediately try to run 10 miles, or even five for that matter. Here are some tips for beginners to work your way to pro status in proper fashion:
- Get your gear. Find a good pair of running shoes that has proper arch and ankle support. The best thing to do is get fitted by experts if you have an outfitter like that near you. They will watch your gait and foot placement as you jog in each pair of shoes, and they'll ask you questions to help guide you in choosing the best pair of running shoes for you.
- Start by mixing your walking with running. Even if you feel very fit and it's tempting to just go for it, it's better for your muscles if you ease into it by adding a few minutes of running to your regular walks. You can start out mostly walking – four minutes of walking to every one minute of running – and then increase the ratio so you spend two minutes running to every minute walking for an hour.
- Don't run too fast. Start at a moderate pace that you can sustain. If you have a smartphone, download an app that can help you pace yourself and gradually increase your speed from week to week.
- Don't run too far or too often. Three times per week is good when starting out.
- Develop a running plan. You can easily find a plan for beginners online that has been structured by experts. Use this to help you choose how long you run each day and week, what type of terrain you run on and what your targeted time is.
- Pay attention to the pain. Your muscles will be undoubtedly sore for the first few days or week, especially if you haven't been active in awhile. But if there are any sharp or persistent pains, don't ignore or push through them. It's especially telling if the pain is on only one side of the body. If this happens, check with your doctor to see what could possibly be going on.
- Choose the right terrain. For beginners, it's a good idea to start out on a track if there is one nearby. Tracks are good because they are flat and you can easily know the distance you are running.
- Run with the right posture. A runner's stance isn't natural for most people. When you first start out, be conscious of how you're carrying your body. Get your shoulders to relax and bend your elbows at about 90 degrees, holding your arms low. For distance running, it's best to lengthen your stride to save energy, so be conscious about not picking your feet up too high and kicking them up behind you. If necessary, watch YouTube videos that can help you see proper posture for maximum efficiency.
- Motivate yourself with a good playlist or a post workout treat!
People vary in their level of fitness, and opinions about what it means to be physically fit can diverge widely as well. A 60-year-old man who does moderate, low-intensity exercise four times a week might feel he's very physically fit compared to everyone else his age, but a 22-year-old woman engaging in the same fitness routine might not be considered superbly fit by anyone's standards.
Still, it is incredibly hard to pinpoint how well you are doing physically compared to other people your age because fitness can be hard to quantify. Sure, you can track your minutes per mile, your number of pushups or your length of time on the elliptical each day, but these numbers means little from person-to-person because we differ on metabolism, height, weight, health issues and needs.
But researchers at the Norwegian University of Science and Technology have come up with an easy algorithm to measure one's "fitness age" – or, as a recent New York Times article puts it, "how well your body functions physically, relative to how well it should work, given your age." Previously, these numbers would be determined in an exercise-physiology lab. However, the Norwegian researchers found a way to come up with someone's VO2 max levels – the peak oxygen intake, which measures how well our bodies get oxygen to the cells. VO2 max can tell someone's fitness age.
The researchers took resting heart rate, HDL cholesterol and total cholesterol levels, body mass index, height and resting heart rate. Then, they had each person run on a treadmill until they were completely exhausted in order to determine VO2. If you're interested in learning your fitness age, try out the university's VO2 calculator for quick, accurate results.
The good thing about learning your fitness age is that if it is older than your actual age, you can make some easy adjustments – such as working out more frequently – to lower it.
What are compression pants? If you love running, hate treadmills and plan to exercise outside even in the frigid winter temps, compression pants are your best friend.
Compression pants or tights fit very close to the body and are made of spandex-like materials that remove moisture – including sweat and wetness from rain or snow – away from the skin. This is very important for cold-weather running because it keeps you dry, and thus warm. Pants made of cotton will soak up moisture, making your body cold and trapping moisture against your skin, which can cause chafing. Choose pants that have minimal seams and aren't baggy.
Here are some other quick tips for cold weather running:
- Layer up so you can remove clothing if necessary.
- Buy layers with zippers at the neck and armpit areas so you can vent those spots and keep yourself dry.
- If it's raining, sleeting or snowing, wear an outer shell that keeps moisture out. Some people even recommend putting plastic baggies on your feet before putting running shoes on to keep your toes dry.
- Keep as much exposed skin covered as possible - wear a hat or headband and gloves.
- After your run, change immediately so your body can warm up. It's not good to sit around in damp clothing!
We give our bicycles a spring tune-up in preparation for summer, so why not give them an early fall tune-up as well? Even if you live in a place with harsh winters, there are still a few good months left to head out on a long ride on your two-wheeled transport. Below are some tips for a DIY tune-up as well as advice on when to fix and when to replace various components:
What you'll need
Here are the basic tools and materials you'll need for a tune-up:
- A few old towels or cleaning cloths
- A small fine brush or old toothbrush
- A bucket with warm water and dishwashing soap
- Extra-dry bike chain lube
- Bike pump with a pressure gauge
Even if you're not a complete cycling expert, there are some easy things that don't take much expertise – just a little elbow grease:
A thorough cleaning
One of the best things you can do to get your bike looking sparkly and new and, yes, even running better, is to clean it from wheel to wheel. So, grab your bucket of warm soapy water and get started. First, check the dirt around the chain and drivetrain – you don't even have to know what that is, but it's just the center of the bike down where the pedals and gears are located. Wipe it down with a wet towel. There are a lot of nooks and crevices in this area of the bike so if yours seems particularly dirty, you might want to use a small wire brush or old toothbrush to reach all the little complicated spots. Also, if your chain seems particularly rusty, spray on a bit of WD-40 and wipe the chain down. Let the chain dry completely and then use a strong magnet to attract metal filings that might have collected there.
It's important to check your bike chain once a month to make sure the bearings are well-oiled and not grind and rubbing on each other. Before applying the lube – which keeps everything running smoothly – make sure to let the chain dry completely. To apply the lube, put a few drops or spray it on the top and bottom of the chain and run the gears. Use a towel to wipe away extra product - if you use too much, it will attract dirt and grime. A good amount of lube is when you can't see it but there's a light oil residue when you touch it.
Many avid bikers keep a chain fix kit with them at all times. If your chain happens to break, then you'll have the right tools to fix it, which usually involves taking out the broken link plus an additional link and using the chain tools to reattach the ends. Luckily, a chain break isn't a very common occurrence, but if it happens, it can usually be easily fixed.
It's really important to have a pressure gauge with your tire pump, and you should probably check your tires at least once a week to save yourself from getting a flat. The pounds per square inch (psi) will be printed on the side of the tire so you know what level it should be at. Mountain bikes usually have 40 to 80 psi and road bikes can have up to 120 psi. Most bikers put 5 to 10 less psi in their front tires since we don't put too much weight on them.
If you have a flat tire from a puncture, you can likely fix it using a patch kit. But if it's a huge hole, you'll want to replace a road bike tire and use your best judgment for a mountain bike tire. Most people would rather not risk having a blowout and a major accident and will just choose to replace the tubing!
Brakes are also something you should check frequently, but here's what you need to do for a tune-up. Look at the brake pads – if you can see the wear lines or metal peeking through, they must be replaced. If your brakes are making a weird noise, you can sand the pads down to eliminate it. Check your brake cable next – if it has rust or loose strands, you should get it replaced.
With the change in seasons from sticky summer humidity to fresh fall air comes the arrival of autumn sports to watch and play. Now's the time to cook up some wings, grab a few beers and settle into the comfy couch to cheer on your favorite professional and college football teams. But make sure to get out there and enjoy the breezy fall weather before it turns cold by organizing a few pick up games of your own or even joining a local league. Here are our fall sport ideas:
- Sure, you're no Peyton Manning, Tom Brady or Adrian Peterson, but we're sure you've got some sweet moves of your own. Before the big game, organize a pick up football game of your own with the friends you typically watch with. You'll get pumped up, feel inspired and probably feel less guilty about indulging in your favorite greasy game foods. Make it fun by turning it into a weekly thing, with jerseys and a funny team name.
- If you're a Ronaldinho, Ronaldo or Pelé fan, get your kicks by organizing a fall soccer tournament or joining a local league. Soccer is an awesome fall sport because it's so fast-paced and requires consistent running, that the cool air of fall is a nice break from the stifling heat of summer that makes this kind of activity more strenuous. Unless you're the goalie, soccer is an amazing cardio workout because it requires 90 minutes of stopping, starting, jumping, sliding and direction changing while keeping possession of a ball – it's hard work.
- For a more laid-back fall sport, consider playing bocce ball. Though it's not a workout per say, you're at least on your feet the entire time. Bocce is an exercise in precision and strategy, and we think it's quite underrated.
If you're training for a fall 5k or half marathon, you're easing back into running after a summer hiatus or you're hitting the gym to lift, now's the time to start building your fabulous fall playlist. Here are some of our best songs and why we think they are perfect for autumn:
Warm up/Cool down
- "Sunday Morning" by Maroon 5 (88 bpm) – This song is so cozy that it wraps you in an embrace reminiscent of chunky sweaters, warm apple pies and hot cocoa.
- "Brave" by Sarah Bareilles or "Roar" by Katy Perry (both 92 bpm) – Both songs are about standing up and making a change – fall is a change of seasons, so we think that works out pretty well.
- "Enchanted" by Taylor Swift (82 bpm) – "Enchanted" is for when you're seriously taking it slow, but that's OK! It's the perfect jam for a warm up or cool down jog as you pass by the enchanting fall foliage.
- "Don't Wake Me Up" by Chris Brown (128 bpm) – It's the tune you'll be singing when your covers are warm and outside the safe confines of your bed the air is chill.
- "Wake Me Up" by Avicii (124 bpm) – It's the opposite of the above song, but this end-of-summer hit is really catchy and a great fall tune as well.
- "What Doesn't Kill You" by Kelly Clarkson (116 bpm) – Though fall weather is lovely, this song will prepare you for the cooler wintry days to come, which could be downright brutal if you're exercising outside!
- "Cinema" by Benny Benassi – the Skirllex remix (144 bpm) – This song is just pure fun with an upbeat vibe. It's perfect to keep you motivated at the peak of your workout in the fall.