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{Weekly Roundup!} Volume 21

IN VOLUME 21: LIFTING LIGHTER WEIGHTS CAN BE JUST AS EFFECTIVE AS HEAVIER ONES // PROTEIN-PACKED HEALTHY BANANA SEA SALT CHOCOLATE CHIP ICE CREAM //13 HABITS SCIENCE SHOWS WILL HELP YOU FALL ASLEEP FASTER AND SLEEP BETTER // 3 WAYS TO DEVELOP MENTAL TOUGHNESS // CHILI-LIME FLANK STEAK SALAD

 

NUTRITION

PROTEIN-PACKED HEALTHY BANANA ICE CREAM WITH SEA SALT & CHOCOLATE CHIPS

"This healthy banana ice cream dessert can be made with just one ingredient – toss a frozen banana in a food processor and blend blend blend. This variation –Protein-Packed Healthy Banana Ice Cream with Sea Salt & Chocolate Chips — pumps up the protein & flavor for an extra special treat. " -Teri, A Foodie Stays Fit
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TEN STEPS TO SUCCESS WITH A LOW-CARB DIET

"Shifting to a low-carb diet can seem overwheming but it doesn't have to be. In a high-carb world where processed food is king, low-carb eating takes some planning, but the health and body composition benefits are worth the effort." -Poliquin Group Editorial Staff
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IS SUSHI 'HEALTHY'? WHAT ABOUT GRANOLA? WHERE AMERICANS AND NUTRITIONISTS DISAGREE

"Which foods are healthy? In principle, it’s a simple enough question, and a person who wishes to eat more healthily should reasonably expect to know which foods to choose at the supermarket and which to avoid. Unfortunately, the answer is anything but simple." -Kevin Quealy and Margot Sanger-Katz
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CHILI-LIME FLANK STEAK SALAD

"I’m still a steak lover, and more recently I’ve tried my hand at flank steak. The first one I made was perfect. It was the perfect amount of pink and tasted so good. I’m actually not really sure how that happened because I typically don’t have success the first time around with something. Since then, I’ve tried a few different flavors, but I always crave this Chili-Lime flank steak." -Kate, The Small Things Blog
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TRAINING

LIFTING LIGHTER WEIGHTS CAN BE JUST AS EFFECTIVE AS HEAVIER ONES

"Upending conventions about how best to strength train, a new study finds that people who lift relatively light weights can build just as much strength and muscle size as those who grunt through sessions using much heftier weights — if they plan their workouts correctly." -Gretchen Reynolds
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LIFELONG STRENGTH TRAINING MITIGATES THE AGE-RELATED DECLINE IN EFFERENT DRIVE

"These observations suggest that lifelong strength training has a protective effect against age-related attenuation of efferent drive. In contrast, no beneficial effect seems to derive from habitual recreational activity, indicating that strength training may be particularly beneficial for counteracting age-related loss of neuromuscular function." -Unhjem, et al
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I CAME, I GOT SORE, I CONQUERED: WHAT TO DO ABOUT MUSCLE PAIN

"So you’ve hit the gym for the first time in a while, or you’ve really upped your game. Now you can barely lift your arms above your shoulders. What happened, and what can you do about it? " -Finlay Macdonald
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LIFESTYLE

A WORKOUT FOR YOUR SOUL: 3 WAYS TO DEVELOP INNER STRENGTH

"Taking action is the most important factor when it comes to changing your body. Without action, you’ve got nothing but a lot of blah blah blah and excuses. Success happens when you jump right in. Start today." -Sirena Birnal
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PRETTY LITTLE LIARS' SASHA PIETERSE OPENS UP ABOUT ABOUT BODY SHAMING AFTER GAINING WEIGHT FROM A HORMONE IMBALANCE

"Sasha recently delivered a powerful message on Twitter, documenting her journey to self love after a hormone imbalance caused her to gain weight. " -Brittney McNamara
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13 HABITS SCIENCE SHOWS WILL HELP YOU FALL ASLEEP FASTER AND SLEEP BETTER

"Americans currently average 6.8 hours of sleep per night, down an hour from 1942. Four in 10 Americans don't even get the minimum of seven hours of sleep doctors recommend. That's a public health emergency. Fatigue leads to short and long term problems with mental and physical health." -Rafi Letzter
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3 WAYS TO DEVELOP MENTAL TOUGHNESS

"That ability to ride the ups and downs is one of the few things you actually control in building your company. It can also be your greatest competitive advantage, as the faster you’re able to bounce back from a setback, the faster you’ll be able to move forward." -Renita Kalhorn
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