How to Optimize your Shoulder Workouts

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Did you know that to completely strengthen your shoulder muscles you have to include exercises in your workout that target each of the three shoulder muscles? There are three shoulder, or deltoid muscles: the front (anterior), middle and rear (posterior) deltoid.

The American Council on Exercise recently completed a study to determine which shoulder exercises were most effective for which deltoid muscle. This helps us in determining what exercises to include in our workouts to actively target all three deltoid muscles.

The results of the study? The DB Shoulder press won for best Anterior Deltoid, the 45-degree Incline Row, Bent-arm Lateral Raise and Cable Diagonal Raise were best in that order for targeting the middle deltoid and the Seated Rear Lateral Raise and the 45-degree Incline Row targeted the posterior deltoids the best.

If you are making the mistake of doing the DB shoulder Press as your sole exercise, you are not working the middle or rear deltoid because the DB Shoulder Press primarily hits the anterior shoulder muscle.

The 45-degree Incline Row elicited the biggest muscle activity for the middle deltoid and the second highest activity (behind the rear lateral raise) for the posterior (rear) deltoid. So, this exercise elicits great co-contraction and is therefore a great time-saver if you want to strengthen two areas with one exercise.

Another tip for optimizing your shoulder workouts: Begin your shoulder workout with an exercise that targets the generally weaker posterior deltoid muscle first (Seated Rear Lateral Raise or the 45-degree Incline Row), then follow that with an exercise for the anterior deltoid (DB Shoulder Press). So in a workout, do the seated rear lateral raise or 45-degree incline row and then DB shoulder press.

How to Perform the 45-degree Incline Row
Holding a dumbbell in each hand, lie face down on a 45-degree incline bench and let your arms hang straight. Raise your elbows towards the ceiling as high as you can by squeezing the shoulder blades together. The upper arms should remain perpendicular to the body the whole movement and the hands pointed toward the floor. After reaching the top of the movement, slowly lower the dumbbells back to the starting position.

Demonstration video of the 45-degree Incline Row.

SOURCE: Dynamite Delts: ACE Research Identifies Top Shoulder Exercises August 22, 2014; https://www.acefitness.org/acefit/expert-insight-article/47/5001/dynamite-delts-ace-research-identifies-top/

 

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Clear Liquid Colonoscopy Bowel Prep Diet

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Colon prep foods

The day before your colonoscopy you may be asked to follow a clear liquid diet.

Note that you may NOT have any food or beverage with red, blue, or purple coloring. Orange, green and yellow are okay. And even though some alcohol is clear you may not have it.

(If you have diabetes, talk with your doctor, dietitian or diabetes educator).

The following foods are allowed in a clear liquid diet:

  • Water (plain, carbonated or flavored)*
  • Fruit juices, clear and without pulp, such as apple or white grape.* No pineapple or orange juice for instance. If you can see through it, it’s ok to consume.
  • Fruit-flavored beverages, such as fruit punch, apple juice, white grape.*
  • Fruit-flavored drink mixes, such as Kool-Aid, Crystal Light*
  • Carbonated drinks, including dark sodas (cola and root beer)*
  • Gelatin*
  • Tea or coffee without milk or cream
  • Sports drinks Gatorade, All-Sport, Powerade*
  • Clear, fat-free broth, bouillon or consommé
  • Honey or sugar
  • Hard candy, such as lemon drops or peppermint rounds
  • Ice pops, fruit ice, popsicles, Italian ice. *No milk, bits of fruit, seeds or nuts
  • Clear liquid nutritional supplements: Enlive by Ross, Carnation instant breakfast JUICE drink, Resource Breeze by Novartis
  • Water

*NO! red, blue, or purple coloring. Orange, green and yellow are okay.

No! alcohol.

How to make a bad-tasting liquid prep like PEG easier to swallow:

Use a straw so the prep liquid goes to the back of your tongue

Drink it chilled

Hold your nose

Suck on a hard candy after each glass

Flavor the prep liquid with powdered drink mix, ginger or lime

Bite into a lemon or lime after each sip.

Sample Clear Liquid Diet Menu:

Breakfast

  • 1 glass clear fruit juice
  • 1 bowl gelatin
  • 1 cup of coffee or tea, without dairy products
  • Sugar or honey, if desired
  • Water

Snack

  • 1 glass clear fruit juice
  • 1 bowl gelatin
  • 1 ice pop
  • Water

Lunch

  • 1 glass clear fruit juice
  • 1 glass water
  • 1 cup broth
  • 1 bowl gelatin
  • Water

Snack

  • 1 ice pop
  • 1 cup coffee or tea, without dairy products, or a soft drink
  • Sugar or honey if desired
  • 2 hard candies
  • Water

Dinner

  • 1 cup clear juice or water
  • 1 cup broth
  • 1 bowl gelatin
  • 1 cup coffee or tea, without dairy products
  • Sugar or honey, if desired

Clear Liquid Diet Recipes:

Sparkling Fruit Juice

1 cup clear fruit juice from clear liquid list

1/2 cup sparkling water

1/2 cup ice

Blend the juice and ice until slushy. Pour in a glass and add sparkling water.

Fruit Slushie

1-6 oz can of frozen clear juice concentrate

4 tbsp sugar

3 cups crushed ice

Mix all ingredients and blend until smooth.

Sparkling Lemon Lime Frozen Slush

Juice from two limes

Juice from one lemon

1 cup ice

5 tsp. sugar or to taste

1 cup sparkling water

Blend the juices, ice and sugar until slushy. Pour in a glass and add sparkling water.

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Lasagna Chicken

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lasagna chicken prep1.5 pound skinless, boneless chicken breast  (If breasts are very thick, use a meat pounder to make thinner and uniform) To avoid having a watery sauce, lay the breasts on paper towels to soak up extra water, especially if they were previously frozen.

Olive oil spray

1/4 t. salt

Freshly ground black pepper, if desired

1 can crushed or diced tomatoes

1/3 cup chopped fresh basil  (or 2 tsp dried)

4 T. low-fat ricotta cheese

3 garlic cloves, crushed

1.5 cup shredded low-fat mozzarella cheese

Preheat oven to 350 degrees.

Rinse the chicken with cold water and pat dry with a paper towel. Spray a nonstick baking pan with olive oil. Arrange the breasts on the pan and season with salt and pepper. In a small bowl mix the tomatoes, basil and garlic. Top chicken with tomato mixture. Using a teaspoon place 3 heaping scoops of ricotta on top of each breast. Sprinkle with mozzarella.

This can be made ahead, covered and refrigerated for several hours.

Set the timer for 30 minutes. Depending on the thickness of the chicken it could be done then or up to 40 minutes.  You do not want to overcook the chicken or the result will be a watery mess! At 30 minutes check the temp. Cook until the chicken is cooked through to 165 degrees (use a meat thermometer), the ricotta is bubbling hot, and the mozzarella turns golden brown. Serves 4.

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