Travel, tales, tips ... and more
Travel, tales, tips ... and more
Throughout American History, the tales of haunted places and encounters with the supernatural have fascinated the imagination of many individuals. These ghostly stories have transcended time and to this day still continue to captivate the minds of those who believe in the paranormal. Discover the …
Traveling with your furry friend is a delightful experience, and the San Francisco Bay Area is known for its welcoming attitude towards pets. Whether you’re exploring the city’s vibrant streets or the scenic beauty of the surrounding regions, there’s no need to leave your four-legged …
Achieving and maintaining strong, healthy muscles is a goal shared by many, whether you’re an avid fitness enthusiast or simply looking to stay active and vibrant throughout life. While exercise is undeniably crucial for muscle health, what you put on your plate matters just as much. Surprisingly, common dietary mistakes can unknowingly sabotage your efforts to build and preserve muscle mass. Let’s dive into five dietary mistakes you could be making that could lead to muscle loss.
Protein is the building block of muscle tissue. If your diet lacks an adequate amount of protein, your muscles won’t have the necessary nutrients to repair and grow. But, how much protein do we need on a daily basis to maintain our body working as it should?
The recommended daily protein intake can vary depending on factors such as age, sex, activity level, and overall health goals. The Recommended Dietary Allowance of protein to prevent deficiencies in an average sedentary adult is 0.8 gr protein per kg for adults 19-65 years old (0.36 gr per lb), and 1 gr protein per kg for adults over 65 years old (0.45 gr per lb).
So in an average size 45-year-old female, with an ideal weight of 140 lb, the recommended daily protein intake is 140 lb x .36 = 50.4 gr. Athletes and those who engage in regular intense physical activity may need more protein to support muscle repair and growth. Older adults may benefit from slightly higher protein intake to help offset age-related muscle loss.
Remember that these are general guidelines, consulting with a healthcare provider or a registered dietitian can provide personalized recommendations.
Eating the same foods day in and day out can lead to nutrient deficiencies and interfere with muscle repair and growth. When you consistently eat the same foods and neglect to introduce diverse food groups into your meals, you run the risk of missing out on essential nutrients that different foods offer. Each food group contains a unique blend of vitamins, minerals, and antioxidants, all of which play vital roles in maintaining your body’s functions and supporting optimal health.
The traditional food groups, as recommended by various nutrition guidelines and dietary systems, typically include Fruits, Vegetables, Grains, Proteins, Dairy or Dairy Alternatives, and Healthy Fats.
Skipping meals can have a negative impact on muscle health, as it can lead to a combination of factors that may contribute to muscle loss.
While macronutrients like protein, carbohydrates, and fats often take the spotlight, micronutrients play a crucial role in various physiological processes that affect muscle function.
For example, a lack of vitamin D and calcium can lead to weaker bones, making you more susceptible to fractures and muscle injuries. Magnesium and potassium are vital for muscle contractions and proper neuromuscular function. Insufficient levels of these minerals can result in muscle cramps, weakness, and reduced muscle performance during exercise. Vitamins C and E, selenium, and zinc, help combat oxidative stress in the body.
Include a wide range of fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives in your diet to ensure you’re getting the necessary micronutrients. If you have specific concerns about micronutrient deficiencies or dietary needs, consider consulting with a registered dietitian or healthcare professional for personalized guidance and potential supplementation.
Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish like salmon, are an efficient source of energy. When you don’t consume enough healthy fats, your body may turn to muscle protein for energy, leading to muscle breakdown and potentially muscle loss.
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties. Inflammation can lead to muscle soreness and damage. Neglecting healthy fats may result in increased inflammation and longer recovery times.
Maintaining muscle health isn’t just about exercise; it’s also about making wise dietary choices. By avoiding these 5 common dietary mistakes you can significantly reduce your risk of muscle loss and even build and maintain strong, healthy muscles. Remember that it’s always a good idea to consult with a healthcare professional or nutritionist for personalized advice on your diet and fitness goals.
You can find more about Sarcopenia, in my From Biceps to Bye-ceps: Preventing Muscle Loss! (Sarcopenia) blog post and Are Your Muscles Disappearing? Discover the Shocking Risk Factors! (Sarcopenia)
If you are a beginner genealogist, the task of researching your family history can feel overwhelming! While tracing your roots requires patience and dedication, there are ways to make the process easier by first establishing clear family history research goals. Before diving in headfirst, ask …
Who doesn’t love Chocolate? A velvety, decadent, and heavenly treat that has been a source of comfort, indulgence, and even currency for centuries. Prepare to satisfy your sweet tooth and feed your curiosity as we discover the history of chocolate: from its mystical beginnings as …
Imagine a month-long celebration where you get to enjoy delicious foods, dance to lively music, and immerse yourself in the beauty of diverse traditions. That’s exactly what Hispanic Heritage Month is all about! Every year, from September 15 to October 15, the United States comes alive with the celebration of Hispanic Heritage Month. This is a period to recognize, acknowledge, and honor the rich history, diverse traditions, and culture of the Hispanic community, and their invaluable contributions and influence to the American culture. Whether you’re Hispanic or not, there’s always something to enjoy and learn! So let’s explore its origins and significance, from history to celebrations, and the different ways you can join in this colorful fiesta.
The celebration of Hispanic Heritage began in 1968 as a week-long celebration under President Lyndon Johnson. It was expanded to a month-long celebration by President Ronald Reagan in 1988. Hispanic Heritage Month runs from September 15 to October 15 coinciding with the anniversary of the independence of several Latin American countries or “Fiestas Patrias” of Costa Rica, El Salvador, Guatemala, Honduras, Nicaragua, Mexico, and Chile.
The Hispanic community includes people from 20 Spanish-speaking countries with distinct cultures and traditions. This celebration is a time to recognize the unique heritage, and contributions of Hispanic Americans to the US history, economy, and culture through music, dance, food, art, and storytelling.
Cesar Chavez: An iconic labor leader and civil rights activist. Founded the United F Workers (UFW) union, advocating for better working conditions and wages for farmworkers. His efforts led to improvements in labor rights for agricultural workers.
Sonia Sotomayor: Appointed as the first Latina Supreme Court Justice in 2009. She is known for her advocacy for minority rights and gender equality in the legal system.
Rita Moreno: An Emmy, Grammy, Oscar, and Tony award-winning actress. She is known as an advocate for Latino representation in the entertainment industry and for her groundbreaking performances in film, television, and theater.
Ellen Ochoa: A former astronaut, she became the first Hispanic woman in space in 1993. She later served as the director of NASA’s Johnson Space Center.
Raul Julia: An accomplished Puerto Rican actor best known for his role as Gomez Addams in “The Addams Family” film.
Ileana Ros-Lehtinen: The first Hispanic woman elected to the US House of Representatives. She served in Congress for nearly three decades, advocating for various causes, including LGBTQ+ rights.
Alex Rodriguez: A retired Major League Baseball Player, he is one of the sport’s all-time greats and a prominent figure in the Hispanic community. He has also been involved in philanthropy and broadcasting.
Hispanic communities across the United States come alive with vibrant events and festivities like parades, food festivals, lectures and workshops, art exhibits, and cultural performances organized to celebrate the occasion.
Hispanic Heritage Month is not only a way to acknowledge the contributions and influence of Hispanic Americans but also a way to promote diversity and inclusivity by learning about other cultures and appreciating their rich traditions. It also makes us aware of the challenges that minority communities face and how we can better advocate for their rights.
From exploring music and dance to embracing their cuisine, to attending festivals and cultural events, there are endless opportunities to immerse yourself in the Hispanic experience. So as you join in the “fiesta” take some time to reflect that “El Mes de la Herencia Hispana” (Hispanic Heritage Month) is not only fun and fiesta but also a powerful opportunity to promote diversity and inclusivity.
We are all too familiar with the buzz around staying in shape, eating nutrient-rich foods, exercising, and caring for our mental well-being. Within all of these strategies to keep our health in a tip-toe shape, there is one element very few seem to talk about, …
Every year in the United States, Americans celebrate Labor Day on the first Monday of September. This federal holiday aims to remember and honor the American Labor Movement and its contributions to labor rights. But beyond the classic BBQs, parades, and closeout sales of the …
Are you ready to jump-start the unique journey into the depths of your family history, but find yourself confused and unsure of where and how to begin? Genealogy 101: A Beginner’s Guide to Family History will explore the fundamentals of research and will help you discover your family roots and history, connecting you with the past and preserving the stories that shaped your ancestors.
From understanding genealogy and its significance to setting clear research goals, you’ll begin to piece together memories, dates, events, and fragments of your family’s past, that will uncover the identities, personalities, and even some family secrets of those that came before you.
In essence, the main objective of Genealogy is to study, record, and trace the lineage and direct descendants through generations. It started in the Middle Ages to prove a legitimate claim to land, wealth, and power of kings, rulers, and nobles. Present-day genealogists and family historians don’t focus only on recording data related to birth, marriage, and death, but also broaden their understanding and knowledge about their ancestors, bringing family history to life through stories and narratives that link them with their roots.
Nowadays the importance and significance of genealogy depend on the outlook each historian or researcher gives to their investigation. From preserving a family’s cultural background to celebrate and honor family traditions, exploring the lives of ancestors to strengthen family bonds, studying migration patterns to understand the challenges your ancestors faced, to learning health conditions and diseases that run in a family
With genealogy or family research, as with any other serious investigation, it is important to set a clear plan of action or have a specific goal(s) in mind from the beginning. Whether you are seeking to trace an ancestor or family line, trying to discover migration patterns, looking for stories from a particular era, trying to find living relatives, or trying to discover health issues that run in your family, setting clear goals will ensure meaningful progress is made in uncovering your family story.
I grew up in Mexico in a town that originally was the settlement of an Italian Colony founded in the late 1800s. When I began my family research, my main objective was to trace my dad’s Italian lineage back to the foundation of the colony and find a connection with lost relatives in Italy. However, as I started making interesting discoveries, I decided to expand my research goal to the story of the entire Italian colony and all of its founders.
What is the Goal of your Family Research?
Start with what you already know about your family. Your memories, photographs, family stories, and traditions are the foundation of your research. Every single piece of information is a potential clue to piecing together the story of your family.
Write what you know, then have structured conversations and interviews with your parents, grandparents, uncles, aunts, and other relatives. Pay attention to their stories and the language they use, and write down everything they tell you. Many stories and facts might not mean much at that specific moment, but believe me, they can turn into big clues that can guide us to new discoveries at any given point.
To help you jump-start your personal journey, I wrote “Family History Starts with Me” as a guide with specific questions tailored to find clues and patterns in your family history from documents, people, and information that you can easily obtain.
Download FREE the first section of this detailed guide that contains a chapter called “Birth and Childhood”, 17 Personal Questions about you and your family, and 1 exercise called “Memory Lane” to start building your family tree.
Hope you enjoy it! Who knows, maybe this guide could be the starting point of your greatest adventure into knowing your ancestors.
Some Popular genealogy websites and databases great for all beginners and experienced researchers are the following:
Remember that some of these platforms may offer free access to certain records but may also have subscription-based services for more advanced research. It’s a good idea to explore a few and see which ones align best with your research goals.
Local records offer a distinct perspective that online databases might not capture. Historical societies often house photographs, newspapers, and personal narratives that give depth to your research. Visiting local records at a place where your family lived fosters a connection to your ancestral homeland and enriches the journey of preserving the legacy of your ancestors.
If you’re feeling a bit lost or uncertain about where to begin —Genealogy 101: A Beginner’s Guide to Family History will point you in the right direction and help you begin to unearth your family roots and history. From comprehending the significance of genealogy to setting clear research goals, this guide helps you rekindle connections to the past and cherish the stories that have shaped generations. By recording memories, dates, events, and stories, you’ll soon begin to unveil the identities, personalities, and even some well-guarded family secrets of those who came before you.
As I stepped into my fabulous 40s, my body decided to throw me a curveball – achy knees showing up uninvited, my metabolism playing hide and seek, and those monthly cycles deciding to take their own path. And let’s not forget about the stubborn belly …