November 01, 2019 at 01:00AM by CWC I always feel bad for the rowing machine. The treadmills are always packed, the ellipticals are never lonely, and the stair climber stopped counting flights. Yet the rowing ergometer always seems to collect dust. But that’s just because not everyone has experienced its true potential. In a study from the English Institute of Sport, researchers found that the rowing machine engages 86 percent of the muscles in your body—not just your legs, as many people believe. (Take that, treadmill.) Aside from toning your legs, arms, core, and more, it’s low-impact and great for all fitness levels. I mean, even astronauts are doing it; research has found that rowing for just 30 minutes a day is as effective as 90 minutes of cycling when it comes to keeping hearts healthy in space. And on Earth, incorporating the benefits of a rowing machine into your workout routine is easy. How to incorporate rowing into your workout routine 1. Do it as a warm-up If you like to get in a little cardio before your workout as a warm-up but don’t like the treadmill, hop on the rowing machine instead. Even five minutes will get your heart rate up. 2. Use it as your workout Instead of using the rowing machine as a warm-up, spend a little extra time on it to get in a full workout. Libby Peters, the former associate head coach of the University of Pennsylvania women’s rowing team, says you can get
Month: November 2019
Spaghetti squash is the high-fiber, nutrient-rich pasta alternative we deserve
November 01, 2019 at 12:00AM by CWC There are few things as comforting as a big bowl of spaghetti with marinara sauce and meatballs. Traditional white wheat pasta, tasty as it is, isn’t necessarily the healthiest option, especially for gluten-intolerant folks. Enter spaghetti squash. It might not look super appealing on the outside, but on the inside, it transforms into thin strands that resemble—you guessed it—spaghetti. The winter vegetable is a trusted ally whenever you’re looking for a lower-carb, more nutrient-dense version of pasta. But as with any other trendy food, it’s easy to wonder if it’s truly healthy or just an overhyped ingredient (giving you some side-eye, activated charcoal). We tapped a few nutrition experts to find out the full deets. Spaghetti squash nutrition: Does it have any benefits? 1. It’s good for gut health Spaghetti squash is rich in fiber, offering up around two grams per cup—just under 10 percent of your daily recommended intake. And as you surely know at this point, fiber is crucial for digestive health. “Fiber acts as a prebiotic by feeding the good bacteria in your intestines which form a vital part of your digestive and immune systems,” says Lisa Richards, CNC, a nutritionist and author of The Candida Diet. “This fiber also improves digestion by moving slowly through your gastrointestinal tract and improving regularity.” Nutrition expert Cynthia Thurlow, NP, adds that, “A healthy gut promotes excellent immunity.” Looking for more foods good for gut health? Check out these dietitian-approved picks: [youtube https://www.youtube.com/watch?v=cpAjl3cFn6A]