Fiber is a carbohydrate that cannot be digested by the small intestine but can be partially or fully fermented in the large intestine.1 Dietary fiber is an essential part of the diet, but most Americans do not consume enough. The average intake of dietary fiber in the United States (US) is 15 to 16g per day.1,2 The recommended dietary fiber intake is as follows:   Women aged 19 to 50 years: 25g/day Women aged 51 years or older: 21g/day Men aged 19 to 50 years: 38g/day Men aged 51 years or older: 30g/day1 The Dietary Guidelines for Americans, 2020–2025 recommends consuming 14g of fiber ..read more

My name is Emily Socolinsky, and I am the owner and head coach of Fivex3 Training, a strength and conditioning gym located in Baltimore, Maryland. I am a certified Starting Strength Coach and a former modern dancer. Prior to opening my gym in 2011, I was the school director of a dance studio for five years. During this time, I had many issues with my lower back: severe arthritis, degenerative disc disease, and bulging discs. After an extremely debilitating back episode in May 2010, I was tired of feeling weak and helpless. I decided to begin a strength training program, called Starting Streng ..read more

Using the rowing machine, also known as an ergometer (erg), is a great way to get a full-body workout. However, it is crucial to use the proper technique in order to get an effective workout.  Technique The row stroke has four components: catch, drive, finish, and recovery.  Catch: The catch is where you begin the stroke. Your seat should be up the slide (toward the monitor), and your legs should be perpendicular to the ground; it’s okay if your heels are lifted off the footplates. Hinge at the hips and lean your upper body forward. Keep your arms straight (without locking your elbo ..read more

Your eyes might itch, swell, and water during allergy season, but one symptom can really cause heads to turn. Conjunctivitis, also known as pink eye, is a generic term that describes inflammation of an ocular membrane and subsequent reddening of the eye.1 However, this reaction isn’t limited to allergy season. Conjunctivitis comes in four categories: chemical, allergic, viral, and bacterial.1–3 This article will provide an overview of this health condition and explain its types, causes, symptoms, treatment, and prevention.  Three Shades of Pink Eye Conjunctivitis occurs when an irritant ..read more

Coffee is a staple of many breakfast routines, thanks to the energy boost it provides. One 8oz cup typically contains 95mg of caffeine. The Dietary Guidelines for Americans defines a moderate amount of coffee as 3 to 5 cups per day (about 400mg caffeine). In addition to caffeine, coffee also contains vitamin B12, magnesium, and polyphenols.1  Consuming low-to-moderate amounts of caffeine is associated with increased energy, alertness, and concentration, whereas higher amounts can cause negative symptoms, including increased heart rate, anxiety, restlessness, and insomnia.1 The response t ..read more

Lifting weights in a weight room or home gym is a great way to improve multiple facets of physical and mental health. A wonderful aspect of strength training is the ability of the trainer to modify the variables of the training plan in order to achieve different goals. One of the main distinctions that many lifters choose between when starting a weight training program is training for strength, which can be defined as the production of force against an external resistance,1 or training for increases in muscle size, which is also referred to as hypertrophy. How the Body Adapts to Resistance Tr ..read more

Creatine is a compound that is derived from the amino acids arginine, glycine, and methionine.1 The body needs 1 to 3g of creatine per day to maintain normal stores, about half of which comes from the diet and half of which is synthesized in the body, mostly in the kidneys and liver.2,3 Dietary sources of creatine include beef, salmon, and pork.1  Creatine and exercise About 95 percent of the body’s creatine is stored in the skeletal muscles.2,3 Creatine aids in the re-synthesis of adenosine triphosphate (ATP), thereby maintaining ATP (and, therefore, energy) availability, especially dur ..read more

Foam rolling is a form of self-myofascial release therapy wherein you roll over parts of the body (e.g., calves, thighs, upper back) using a foam cylindrical tube.1 In myofascial release therapy, pressure is applied to tight/sore areas in order to release tension and tightness of the fascia (stringy connective tissue that supports the body and muscles).2 In this article, we briefly explain the effects and safety considerations of foam rolling. Effects of foam rolling Range of motion (ROM). Research has shown that foam rolling leads to an immediate improvement in ROM.3–5 It is recommended to f ..read more

Sarcopenia is a progressive disorder characterized by low muscle strength, quality, and quantity. Low muscle strength indicates probable sarcopenia, and low muscle quality and quantity confirms this diagnosis. In severe cases, low physical performance is present as well.1 Sarcopenia typically develops in people aged 60 years or older, with prevalence increasing among those aged 80 years or older. It affects male and female individuals equally.2 Symptoms of sarcopenia include muscle weakness, loss of stamina, walking slowly, difficulty with daily tasks, poor balance, and falls.1,3 A reduction ..read more

Cell-cultivated meat, also known as cultured meat, lab-grown meat, and in vitro meat, is a meat alternative created by harvesting cells from an animal, such as a cow, and growing them in a bioreactor.1 Cell-cultivated meat was first approved for sale in Singapore in 2020.2 In the United States (US), premarket review and approval for the sale of cell-cultivated chicken were granted for two companies in 2022, and on June 30, 2023, the US Department of Agriculture Food Safety and Inspection Service (USDA FSIS) followed suit, approving the sale of cell-cultivated chicken, as well as requiring tha ..read more