Video: 6 Minute Standing Ab Workout

Don’t feel like like going to the floor to give your abs an awesome workout? No problem! This workout will have your core burning big time without ever going to the floor! Make this workout your go-to if you don’t have a comfortable surface to lay on, don’t want to get down on a floor that’s seen a lot of foot traffic, or just want to mix up your ab routine.

For this 6 minute workout, you will be doing 4 ab exercises for 45 seconds each, two times through.

The 4 ab exercises are:

1) Punches – Place your legs about shoulder width apart and twist your upper body, throwing a punch with your arm. Then twist the other direction and punch with your other arm. Your feet should stay mostly stationary, with just a little twist of the same foot of the arm that is punching to allow the body to twist.

2) Front Kicks – Keep one leg planted and kick out with the other leg, focusing on contracting your abs when you kick. Alternate legs after each kick. Be sure you have plenty of space to do this exercise and don’t kick anything or anyone!

3) Standing Marches – Start with both hands straight up in the air and bring one knee all the way up while bringing your arms down, keeping your hands above your elbows and near your body, so your elbows and knee line up, with your knee in between both arms. As you do this, squeeze your abs. Return to the starting position and do the same thing with your other knee, and continue to alternate knees.

4) Standing Cross Crunch:

Knee to Elbow Variant – Bring one arm up so your elbow is at chest height and your hand is above your elbow, and bring your opposite knee up while bringing that arm down so your elbow meets your knee (don’t hit them together hard). As you do this, squeeze your abs. Return them back to their starting point and do the same thing with your other knee and elbow, and continue to alternate.

Extended Leg Variant – Kick one of your legs straight out, keeping your leg as straight as possible, and reach out to touch the toes of that leg with your opposite hand. Alternate legs and arms throughout the workout.

Don’t worry if you can’t kick super high or touch your toes when you do this workout, just make sure you are doing the range of motion that you are able to do and engaging your abs with each move.

Watch video at You Tube (6:49 minutes) . . . . .

Hummus and Grilled Chicken


2 boneless, skinless chicken breasts
juice of 1/2 lemon
1/3 cup olive oil
salt and freshly ground black pepper
2 teaspoons toasted sesame seeds
1 teaspoon ground cumin
1/2 teaspoon paprika
8 slices ciabatta-type bread
salad leaves, to garnish


1 (15 oz) can chick-peas, drained
4 tablespoons tahini
4 tablespoons Greek yogurt
2 cloves garlic, crushed
1 tablespoons olive oil
juice of 1 lemon


  1. Place chicken breasts in a shallow dish.
  2. In a bowl, mix together lemon juice, 2 tablespoons of the olive oil, salt and pepper and pour over chicken. Cover and leave in a cool place for 1 hour.
  3. To make the hummus, place chick-peas, tahini, yogurt, garlic, olive oil, lemon juice, salt and pepper in a blender or food processor and process to form a slightly grainy paste.
  4. Grill the chicken breasts under a preheated grill for 15 minutes, turning once, until cooked through. Cut into slices and keep warm.
  5. Mix together the sesame seeds, cumin, paprika and salt.
  6. Drizzle the bread on both sides with olive oil and toast under the grill.
  7. Spread some hummus on each piece of toast, top with chicken slices and sprinkle with sesame seed mixture.
  8. Drizzle with remaining olive oil and serve, garnished with salad leaves.

Makes 4 to 6 servings.

Source: North African Cooking

Infographic: Cardiac Arrest vs. Heart Attack

See large image . . . . .

Source: American Heart Association

Study: Women in Cardiac Arrest Less Likely to Receive Help

Women who suffer a cardiac arrest in public are less likely than men to get resuscitation help from bystanders, and more likely to die, new research shows.

For the study, scientists analyzed data on more than 5,700 out-of-hospital cardiac arrests that occurred in a province of the Netherlands between 2006 and 2012. Women accounted for 28% of those cases.

Men were more likely than women to receive resuscitation attempts by bystanders, even when a bystander saw the person collapse (about 74% versus 69%, respectively).

Men were also more likely than women to survive until hospital admission (37% versus 34%, respectively) and more likely to survive from hospital admission to discharge (55% versus 37%, respectively).

Overall, women’s chances of surviving to be discharged from hospital were about half that of men (12.5% versus 20%), according to the study, which was published May 22 in the European Heart Journal.

An important factor in the gender difference is that people were less likely to recognize that women who collapsed were having a cardiac arrest, leading to delays in calls for emergency services and delays in providing resuscitation, the researchers said.

“We found that the worse outcome in women is largely attributable to the fact that women had about half the chance of having a shockable initial rhythm compared to men,” study leader Dr. Hanno Tan, from the University of Amsterdam, said in a journal news release.

Rates of shockable initial rhythm were 33% in women and 52% in men, according to the report.

Cardiac arrest occurs when the heart goes into an irregular rhythm and then stops beating. Death occurs within minutes unless the heart can be shocked back to a normal rhythm with a defibrillator. But without a shockable initial rhythm, defibrillation is not effective.

In addition, “people may be less aware that cardiac arrest can occur as often in women as in men, and the women themselves may not recognize the urgency of their symptoms,” Tan said. “Women may have symptoms of an impending heart attack that are less easy to interpret, such as fatigue, fainting, vomiting, and neck or jaw pain, whereas men are more likely to report typical complaints such as chest pain.”

The investigators also found that women and men with cardiac arrest were treated differently in the hospital. Women were less likely to be diagnosed with a heart attack (a common cause of cardiac arrest), and less likely to undergo examination of heart arteries or procedures to clear blocked heart arteries.

“Given the short window available to save the life of the patient, every minute in this early phase counts; help, if only a call to the emergency number by a lay person, is crucial. So, raising awareness through public campaigns could make a big impact on women’s survival. The fact that in-hospital treatment also seems to be different is a finding that can be acted on now and may be easier to implement,” Tan said.

Source: HealthDay

Study Shines Light on Unhealthy Obsession with Healthy Eating

Adina Bresge wrote . . . . . . . . .

While we should all strive for a balanced diet, York University researchers say the extreme pursuit of healthy eating can be a sign of mental-health struggles.

Jennifer Mills, an associate professor in York’s psychology department, co-wrote a recent paper on orthorexia nervosa, which she describes as an unhealthy obsession with healthy eating, published in the journal Appetite.

In reviewing academic literature on the subject, the authors found that people with a history of eating disorders, obsessive-compulsive tendencies, perfectionism and other psychological and behavioural tendencies were at higher risk of developing orthorexia.

“There is nothing wrong with healthy eating. Healthy eating is something we should all aspire to,” Mills said in an interview. “But (we need) to be aware that mental-health difficulties can manifest through food.”

Orthorexia has not been recognized in the standard manual psychiatrists use to diagnose mental disorders, and the York study found research on the subject is limited.

But as so-called clean diets have picked up steam, Mills said there’s been growing interest in medical and research circles about the social and psychological side-effects of a “pathological” preoccupation with healthy eating.

While there’s overlap between the risk factors for orthorexia and certain eating disorders — such as poor body image, a drive for thinness and dieting — Mills said the conditions differ in key ways, particularly their motivations.

People with a restrictive-eating disorder like anorexia will typically reduce their food intake in order to reach a low body weight or change their appearance. But for those with orthorexia, Mills said the focus on food is about quality rather than quantity.

Many people with orthorexia are proud of their bodies, she said, but are decidedly picky about what they put in them.

This often involves eliminating certain types of food from their diets, such as sugar, saturated fat, gluten, animal products, artificial flavours and preservatives.

For some, she said, the list of forbidden foods can grow so long that their diet may be lacking in essential nutrients, which in severe cases, can lead to health hazards such as anemia, vitamin deficiencies or excessive weight loss.

But Mills said one of the reasons orthorexia tends to go overlooked, including by medical professionals, is that many people with the condition are physically healthy, even though they may be suffering psychologically.

“When people go to their doctors and say, ‘I eat really healthy,’ the most typical response they’ll get is, ‘That’s great… Keep doing what you’re doing,’” Mills said.

“But they may be struggling more privately with just this sense that they’re starting to lose control, that this is actually taking away from their life.”

For individuals with orthorexia, eating foods that conflict with their diets is likely to cause extreme guilt or anxiety, Mills said. This distress is usually bound up in perceived risks of disease or physical impairment. But in treating their bodies as temples of health, some may lose sight of their mental welfare, she said.

They may spend a lot of time and money planning and preparing meals, and can find it difficult to eat food made by others, Mills said.

Some strict dieters find these sacrifices are worth it given the health benefits, Mills acknowledged. But people with orthorexia may feel their fixation on food is so all-consuming that it interferes with their work, family and social activities, she said.

“When we’re extremely stressed or overwhelmed, we look for ways of coping. And for some people, having very, very tight control over their eating is a way for them to feel like they’re in control, but then, the irony is that they’re not,” she said.

“Being healthy mentally means having flexibility, and having time and mental space freed up for other kinds of things, and not having your world revolve around food.”

Mills said one of her research team’s most surprising findings was that orthorexia occurs in relatively equal rates between men and women. This suggests the condition may be less like an eating disorder, which disproportionately affect women and girls, and more like anxiety or obsessive-compulsive disorder, which are similarly prevalent across genders, she said.

She said diagnosing orthorexia can be slippery, because it isn’t defined by specific eating habits, but rather, a pattern of problematic thoughts and behaviours that detract from a person’s quality of life.

Mills hopes the study increases awareness about orthorexia, a condition she believes is on the rise, fuelled by a culture that prizes healthy eating and wellness among its ultimate virtues.

“It’s all around us: messages about how we should be doing better; we should be eating better; we should be constantly striving to improve ourselves,” she said. “I think it has a way of encouraging black-and-white thinking about food… and (that) can make people feel worse about themselves.”

Source: Winnipeg Free Press

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