Quinoa has been a staple of the Andean region for thousands of years, and over the past decade it’s seen an increase in popularity worldwide. Although quinoa is often compared to cereal grains, it’s actually a pseudocereal, or a seed that is prepared and eaten like a grain.1,2 This super-seed is dense with nutrients that are essential for every diet. Nutrition One cup of quinoa contains 8.14g of protein, 39.4g of carbohydrates, 3.55g of fat, and 32.6g of starch.3 Quinoa contains all nine essential amino acids, making it a complete protein;1,4 this is especially important for people who only c ..read more

Exercises that target your core are essential for improving stability and balance; additionally, they can lower the risk of back pain and injuries and improve posture. Keep in mind that when it comes to core exercises, proper form and controlled movements matter much more than how many reps you complete.1    Abdominal Press Lie on your back with your knees bent and feet firmly on the floor. Keep your back flat against the floor, not arched. Tighten your abdominal muscles, and raise your right leg so that your knee and hip are at 90-degree angles. Place your right hand against your r ..read more

Thiamine (also thiamin or vitamin B1) is part of the B complex vitamins. It was the very first compound identified as a vitamin, and thus retains its historical numerical place as first in the B vitamin family. Dietary thiamine occurs in two forms: the free form that is found in plant products and the phosphorylated form found in animal products. Only free thiamine can be absorbed by the body. When the phosphorylated form is ingested, it can be acted upon by enzymes in the small intestine to free the thiamine from the phosphate group. Thiamine is primarily absorbed in the upper jejunum, with ..read more

Gomukhasana, or cow face pose, is one of the 15 poses described in the Hatha Yoga Pradipika, the classic 15-century Sanskrit manual on hatha yoga. In this yoga pose, the feet (or elbows) represent the cow’s ears and the knees stacked on top of each other represent the cow’s mouth. The cow face pose stretches the intercostal muscles (the muscles between the ribs) for increased lung capacity and enhanced abdominal and diaphragmatic breathing capabilities. It also improves flexibility in stiff shoulders and stretches the muscles of the upper back, upper arms, hips, and thighs. Cow face pose is a ..read more

Protein is an essential macronutrient—the building block of the human body— and it is in every one of our cells. Protein is needed in the body to repair cells and make new ones; allow key biochemical reactions to take place; act as a messenger between cells, tissues, and organs; provide strength and structure to various parts of the body; maintain fluids; maintain the immune system; provide energy; and transport and store nutrients. In short, we can’t survive without protein.1 The current US Food and Nutrition Board’s Recommended Dietary Allowance (RDA) of protein for adult men and women ..read more

The International Association for the Study of Pain (IASP) defines pain as “An unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.”1 They further note that pain is affected by biological, social, and psychological factors,1 which means that sustaining an injury alone is not enough to warrant pain; pain is much more complex than that. In this article, we review the processes involved in pain and different types of pain. Mechanisms of Pain When a stimulus damages or threatens to damage tissue (i.e., noxious stimulus ..read more

Apple cider vinegar is a form of vinegar made by fermenting the sugar from apples. While it is not a substantial source of macronutrients, apple cider vinegar contains acetic acid, B vitamins, polyphenols, vitamin C, and a small amount of potassium.1–4 Some brands of apple cider vinegar contain the “mother,” a probiotic composed of bacteria and yeast that gives the vinegar a cloudy appearance.2–4 Apple cider vinegar has been purported to have several positive effects on health, but be wary of these claims, as many are not supported by sufficient scientific evidence.   Potential Health Be ..read more

While fermented foods have a long history of safe use, there is a growing popular consensus that consumption of fermented foods results in positive health effects. Much of this is driven by popular observations that fermented foods in general use unprocessed raw ingredients, contain little or no added preservatives, colors or flavorings, and are made using long-established, sustainable, and in many cases traditional technologies. Consumers may be attracted to the concept that these are “live foods” containing natural and diverse microbiota. Human Dietary Studies A number of controlled human d ..read more

Tendons are strong, flexible cords of tissues that connect muscles to bones. When we contract our muscles, tendons pull the attached bone, and they can absorb some impact from muscle movement.1,2 Ligaments are bands of tissue that connect and stabilize bones, joints, and organs. Ligaments are responsible for preventing the dislocation of bones and twisting of joints.1,3 Cartilage is a flexible connective tissue that surrounds the ends of bones and cushions joints. Cartilage acts as a shock absorber to reduce stress on bones and joints, reduces friction between bones, and supports the structur ..read more

Iron is an essential mineral found in of hemoglobin, a protein that is responsible for transferring oxygen from the lungs throughout the body, and myoglobin, a protein that stores oxygen in muscle tissues. Additionally, iron is necessary for proper growth, brain development, cellular functioning, and hormone synthesis.1–3 Dietary iron comes in two forms: heme and nonheme. Heme iron is only present in animal-derived foods (e.g., meat, poultry, fish), whereas nonheme iron is found in both animal- and plant-derived foods, as well as iron-fortified foods.1–3  The body absorbs about 25 perce ..read more