Is Raw Sugar Healthier than White Table Sugar?

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20160501_16450620160501_164638The brown packets, the golden crystals and the name “raw” give the impression that this Turbinado sugar is somehow healthier than white granulated sugar.

But is it really?

Do not let the name or packaging deceive you… this is just sugar. Raw turbinado and white table sugar are calorically identical and are the same chemical composition. Both are 99% sucrose.

And even though Turbinado sugar does contain a bit of molasses that provides iron, potassium and calcium, it contains them in tiny amounts, not enough to offer a health advantage over white sugar. In fact, you’d need to eat 8 ½ cups of raw sugar to get the iron in a cup of cooked spinach, 7 cups to get the potassium in a banana and 13 cups to get the calcium in ¾ cup yogurt.

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How about Organic Raw Sugar? Even if its “organic”, it is still sugar.

 

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Best Glute Exercise for Pain and Injury Prevention

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The glute muscles are the most important muscles in sports and every day life.The stronger the glutes become, the more strongly they contract and safeguard against pain and injuries.

Most people have weak glutes. Even people who think they have strong glutes almost always have very weak glutes in comparison to how strong they can get through proper training.

Some of the injuries that may result from inactive, weak glutes are pulled hamstrings, patello-femoral syndrome (knee pain), piriformis syndrome, ACL tears, low back injuries, hamstring, groin, and even shoulder injuries.

I have my clients do multiple glute exercises in a workout so that the three gluteal muscles are strengthened. I like the Front Plank with Hip Extension because it was ranked as one of the top exercises for muscle activation of both gluteus medius and gluteus maximus in a study that compared top exercises as well as several other commonly performed clinical exercises to determine which exercises recruit the gluteal muscles, specifically the gluteus medius and maximus, most effectively.   front plank hip extension starting position 1hip2

Front Plank with Hip Extension

Lie on your stomach on the floor in a plank position with arms bent, palms and forearms on the ground, fingers pointed forward, legs straight, and on toes.  Engage your abdominal/trunk muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso. Contract your thigh muscles to straighten your legs and lift your body off the floor.

Next, while in this plank position, lift one leg off of the ground, bend the knee, and bring the heel toward the ceiling for one beat, hold for one or two seconds and then return to parallel for one beat. Repeat 12 times each leg. Contract the glutes and keep them contracted the entire 12 reps.

Source: Int J Sports Phys Ther. 2011 Sep; 6(3): 206–223. ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES
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Crockpot Turkey Breast

Crockpot Turkey Breast Roast
Print Recipe
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Crockpot Turkey Breast Roast
Print Recipe
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Servings Prep Time
8 people 20 minutes
Cook Time
7 hours
Ingredients
Servings: people
Instructions
  1. Spray a 4-6 quart crockpot with nonstick cooking spray.
  2. Place the onions, celery, carrots, and garlic on the bottom of the slow cooker.
  3. Put the turkey breast halves on top of the vegetables.
  4. Combine the thyme, chicken broth, wine or water, poultry seasoning, and pepper and pour over the turkey breast.
  5. Cover crockpot and cook on low for 5-7 hours or until turkey is tender and meat thermometer registers 170 degrees. 8-10 servings
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