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One study found that women lifted only about half the weight they needed to see considerable improvements.
If you’re not sure whether you could be going a little harder, consider working with a trainer certified by the National Strength Conditioning Association. By working with trainers who have studied exercise, you can develop a program that provides the right mix of heavy and light days, continually adjusts as you get stronger, and emphasizes injury prevention and proper form. Strength training is one of the most powerful tools we have to delay aging and prolong good health. The skeletal muscle we build at the gym can help lower our blood pressure, improve insulin sensitivity, and shed excess pounds. Don’t be fooled by all the misinformation out there; there are plenty of organizations with certified personal trainers who can help you learn everything you need to know to get those gains.
AWORLD OF YOGURT A Look at 3 Types of Yogurt
If you walk down the yogurt aisle of any store today, you’ll see more varieties than ever before: Greek, Australian, Icelandic, whipped, and probiotic-packed—not tomention yogurts made with soy, coconut, and almondmilks. And, of course, you have all the classic yogurt brands and tons of flavors to choose from. But what’s the difference between all of these yogurt varieties?What sets Greek apart from Australian?What is unique about Icelandic (Skyr)?We’ve gone ahead and broken it down for you. Greek yogurt is one of the more common varieties on the market. It’s typically a thicker consistency with roughly double the protein of traditional, strained yogurts. Most brands of Greek yogurt have less sugar and fewer carbs, as well as fewer ingredients overall. A high- quality Greek yogurt will typically only have 3–4 ingredients: milk, live active cultures, and any flavorings (vanilla, honey, fruit, etc.). If you
see any fillers like corn starch or corn syrup listed on the ingredients label, it’s probably not the real deal. Australian yogurt (or Aussie yoghurt) is newer tomost stores, and one of the biggest brands in the U.S. is Noosa. Because it’s typically made with whole milk, it’s rich and creamy—you won’t be saving any calories here. It’s not quite as thick as Greek yogurt, but it’s not runny either. It’s often described as silky smooth and sweeter than other varieties of yogurt, thanks in part to the whole milk. Honey and fruit mix in exceptionally well, and like Greek yogurt, this variety is packed with protein. Skyr , often referred to as Icelandic yogurt, has a lot in common with Greek yogurt in terms of consistency and protein content, but it’s actually not a yogurt at all. It’s a cultured dairy product classified as“fresh sour milk cheese.”But don’t let that put you off. It’s thick, smooth, packed with nutrients and probiotics, and lower in sugar than
traditional yogurt. Skyr is most commonly made with skimor low-fat milk, but since it has gained global popularity, you can find varieties made with 2% and whole milk, too. Yogurt (dairy and nondairy) is a rich source of gut-healthy probiotics, and while there are some differences in terms of texture, flavor, and nutritional content, any of these three types are a great choice for your diet.
2 • risingsunphysicaltherapy.com
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