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Asics Superblast 2 Review | A Better Super Trainer

Running

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December 20, 2024

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Asics Superblast 2 Review | A Better Super Trainer

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The Asics Superblast 2 has been everywhere as a topic pick for the year, so of course we needed to put in some miles and find out if the hype was warranted. Both Coach Stacey and Coach Amanda, tested it on a variety of runs both indoors and out (thank you Colorado weather). Asics Superblast 2 Review While this is another massive stack height shoe, it just doesn’t feel unstable to me. It felt like a comfortable ride that I could repeat over and over. And in fact, in the few weeks that I’ve had the shoe it’s already made it through a multiple 8 miles runs, a couple 5 miles runs from the roads to the treadmill.

I’ve got to say Asics is really bringing the goods lately and I’m pretty stoked we’re getting to weigh in on this lightweight super trainer. It really does seem like a winner for a lot of athletes, not just the super fast runners.

As always, we’ll give you the pro’s, the con’s and our honest assessment of this shoe. There’s no one running shoe that is going to work best for every single runner! So hopefully the goal of our reviews it just to help you decide if this is the one that you should try.

Who Is It Good For?

Who is Asics Superblast 2 a good fit for? Let’s break it down with some common categories:

Wide Feet: It’s not a wide shoe, but accommodating for wider feet (definitely not wide toe box)
Heavier Runners: Fantastic option for durable foam and stable cushion
Long Runs: 100% this is designed to carry you over the miles with good cushion, support and energy return
Front of the Pack: Absolutely going to love it for easy to tempo days

While the Novablast 5 is in our best cushioned running shoes, this one is amazing but due to the price gets a footnote on that list. Oh boy, we’re gonna get some feedback on that!

Asics Superblast 2 Feel

Asics Superblast 2 Overview

When I tossed Stacey the box, she looked at me funny and said “are there shoes in here?” Like I was asking her to take something to the trash, instead of being the kind generous person with shoes. There were indeed shoes inside and the weight is one of the most notable things about them for the massive amount of cushion.

The Asics Superblast 2 is a non-plated super trainer that’s incredibly light for the max cushion and could absolutely be a great race day option for many runners.

Let’s talk super trainers for a second because this falls in to that category at $200 with the weight and cushion, but it does not contain any kind of fiber, nylon or carbon plate. Compared to what other brands are doing at that price range it is unusual…and we like it. asics superblast 2 cushion While labeled a “super trainer”, the reality is these shoes are fantastic for long runs and race day for the middle to back of the pack runner.

Another reasons we like this super trainer over some others is the foam choice. PEBA is what you find in your top end racing shoes, so it’s trickling down to these types, but isn’t as durable. Instead, Asics is using this more durable foam in even their Asics MetaSpeed top end racers.

The FF Turbo+ remains an EVA foam which is going to hold up a lot longer and give you a lot more good miles in the shoe. Now this iteration with even more Flytefoam did increase the weight a smidge, but honestly we just didn’t notice.

Like many super shoes, they’re actually using 2 types of foam, which gives you both the soft cushion you want to feel AND the stiffness for that quick turn over, Flytefoam Turbo Plus top layer and Flytefoam Blast Plus Eco bottom layer.

The slightly stiffer foam gives you a nice forward roll and that’s a big part of where you feel the speed in this shoe since there isn’t a plate. Asics Superblast 2 Outsole One of our big questions at 45mm stack height is always does it feel stable and the answer is absolutely. This is due to the flare you see along the midsole and the extended heel. The entire shoe is just wider, which controls that lateral movement without a rigid guide. That makes this really good for long runs and marathon runs.

This shoe really does hit the mark as one that can do a LOT of things for runners at a lot of paces. We’re starting to understand the hype and it looks like we’ve jumped onboard.

Superblast 2 Specifications

Heel toe drop: 8mm
Weight: Unisex sizing 8.8oz
Stack Height: 45mm
Usage: Lightweight trainer that could pick up speed
Not available in wide
Available in four colors
Available at Asics.com and Runningwarehouse.com $200

Two other updates from the past model are a change to lighten the upper/make it more flexible and the addition of AscisGrip on the outsole to really improve traction. One reduced weight, the other added a big…so kind of a wash.

We don’t spend a lot of time talking about outsoles on road shoes, but you’ll find for a lightweight trainer this one really does have some good drip and will feel comfortable on wet days. Asics Superblast 2 Overview

Asics Superblast 2 Fit

My initial impression was that the shoe was too small. Due to the unisex sizing a women’s is basically 1.5 bigger than a men’s size, so my 11 is a men’s 9.5. I was convinced that this would lead to a black toenail between the toe box feeling shallow and the shoe feeling short.

Then I went for my 8 mile run and pretty much forgot about it. I was simultaneously testing the new Gel-Nimbus 27 and had the same feeling in that shoe, but not so much in the Novablast 5. Which leads me to believe this might just be the fit of Asics shoes and I’d forgotten.

Stacey said she didn’t notice them feeling short at all, so again it makes me think I’ve been testing things with a more forgiving toebox and that’s why I noticed it. Asics Superblast 2 carbon footprint All that to say, if you want a wide or deep toe box these are not the shoes. I might also go up a 1/2 size if planning to wear these for a marathon knowing that feel swell even more over distance.

The tongue is lightly padded and connected about mid-way to create that sock like fit where it doesn’t slide all over your foot, but also isn’t restrictive around the ankle (aka a gusseted winged tongue if you want to be technical).

It’s breathable as you’d expect from pretty much all of our running shoes at this point.

Laces are plenty long for heel lock lacing, but not excessively long…I know that sounds weird, but we’ve had to tuck laces in to a number of shoes lately.

Similar Shoes to Asics Superblast 2

What’s currently out there to rival this super trainer massive cushioned shoe? We’ve tested a few that feel similar, but different based on the brand fit:

Asics Novablast 5 vs Asics Superblast 2

One of the issues I have with many brands right now is their shoes are getting so similar, that it’s hard to know if there’s really a difference that’s going to matter to you. And this time around the colorways had me doing a double take as well.

Running in both shoes back to back, I can say I like them both and you’ll continue to see them, but they are different.

Asics Novablast vs superblast

Key Differences:

Superblast has almost 4mm more cushioning
Cushion in the Superblast is designed to be a little lighter and give more energy back, plus that dual foam allows you to have the option to pick up pace
Same heel toe drop and really similar in weight
Little bit more of a forefoot rocker in the Superblast
Superblast is a wider base and feels like more shoe
Upper on the Superblast is going to be a bit more breathable
If you’re mostly looking for an easy run shoe, middle to back of the pack, go with the Novablast.
If you’re looking for a long run shoe and want to be able to throw in tempo work, marathon pace, or are more front of the pack for easy days the Superblast

So is it worth the extra $60 to upgrade?? I think it comes down to what you want from the shoe. If you want something for long runs and race day, then honestly I think the Superblast 2 is a great option (though you’ll do just fine with the Novablast).

If you’re doing less miles or more casually running the Novablast is going to absolutely give you what you need.

Checkout our full review of the Asics Novablast 5 >>

Carbon Neutral Running Shoes

When there’s a chance to call out any sustainability efforts being made by a brand we love to do so. This is important to all of us runners who want to keep spending miles outside in great fresh air!

Asics has stated, “We’re committed to reducing our CO₂ emissions throughout the value chain, so we’re being transparent about how we measure and continuously work to reduce our emissions.”

One way you’ll see is this is on the note inside the shoe which is measuring it’s footprint. The Superblast Carbon Footprint is 14% lower than the industry average.

This is done with a combination of the upper being made from recycled materials and a dying process that reduces water emissions by 33%.

Both of these are pretty on par with what we’re seeing other brands like Brooks begin to lean in to and we love it.

All right there you have it! Our Asics Superblast 2 review, sorry it took us a little extra time to get this one out!

It’s safe to say we were duly impressed and pretty excited to keep this in the shoe rotation.

Looking for other running shoes??

Other ways to connect with Amanda
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Muscle-Up Progression: 6 Steps to Master the Move

Fitness

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December 20, 2024

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Muscle-Up Progression: 6 Steps to Master the Move

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Unless you’re already a trained gymnast, bar muscle-ups are one of the most challenging bodyweight movements you can attempt. In addition to requiring significant core and upper-body strength, muscle-ups demand excellent mobility, body awareness, coordination, and timing.

If you’re determined to add muscle-ups to your gym repertoire, know that there’s a right and wrong way to develop this skill.

The wrong way: Repeatedly swinging and slamming your body against the bar until you’re fatigued, frustrated, and possibly injured.
The right way: A muscle-up progression.

A muscle-up progression is a series of increasingly difficult movements that gradually develops your muscle-up technique while building your strength. Each stage of the progression includes benchmarks indicating your readiness to move on to the next drill within the progression.

The final stage is, of course, a muscle-up safely executed with confidence and impeccable form.

6-Step Bar Muscle-Up Progression

Dr. John Gallucci, Jr., MS, ATC, PT, DPT, CEO of JAG Physical Therapy, explains that a muscle-up is actually a series of smaller movements strung together:

Kip swing
Knee raise
Leg raise
Chest-to-bar pull-up
Triceps dip

To do a muscle-up, you must be comfortable performing each of these movements repetitively. That’s where the muscle-up progression comes in.

Developed with input from Gallucci and Jeff Waters, registered USA Boxing coach and owner of Watters Performance, the following muscle-up progression starts at a beginner level. Depending on your gymnastic experience and current strength levels, you may be able to skip ahead.

Step 1: Hanging knee/leg raise

Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder-width.
Hang at arm’s length with your arms straight (a position known as a dead hang) and your legs straight and together.
Bend your knees 90 degrees and lift them to hip level. Hold for one second, then return to the starting position.
Once you’re able to perform three sets of 10 reps, perform the same movement keeping your legs straight so that your body creates an L shape. Once you’re able to perform three sets of 10 reps of straight-leg raises, move on to the next step.

Tip: “Ensure that you’re not swinging and using momentum to get your legs up, and all the work is coming from the hip flexors and the core,” Gallucci says.

Step 2: Assisted chest-to-bar pull-up

woman doing assisted pull up | Muscle Up Progression

Loop one end of a large resistance band around the pull-up bar. Grab the bar with an overhand grip that’s slightly wider than shoulder-width and place one foot in the other end of the resistance band.
Hang at arm’s length with your legs straight and core and glutes engaged.
Without swinging or kipping (using momentum to propel you upward), engage your lats and squeeze your shoulder blades together as you pull your chest to the bar.
Pause, and then lower yourself back to a dead hang.

Tip: “Start with a thicker band,” Watters says. “If you can do 10 full pull-ups, use a thinner band. Over time, keep working your way down until you can do 10 strict pull-ups with the thinnest band. Then move on.”

Step 3: Strict chest-to-bar pull-up

back view of man doing pull up | Muscle Up Progression

Grab a pull-up bar with an overhand grip that’s slightly beyond shoulder width.
Hang at arm’s length with your arms straight, and your ankles crossed behind you.
Without swinging or kipping, engage your core, glutes, and lats as you squeeze your shoulder blades together and pull your chest to the bar.
Pause, and then lower yourself back to a dead hang.
Once you can do three sets of 10 reps, move on. But continue to practice chest-to-bar pull-ups while working on new skills.

Tip: “At this stage, it’s important to also be working on the ‘push‘ feature that you use in a muscle-up,” Watters says.

He suggests incorporating push-ups into your training plan, including leverage push-ups, in which you lower yourself all the way to the ground and temporarily lift your arms before pushing up into plank in order to eliminate any momentum from the movement.

“Start from the floor position to halfway up, then lower yourself back to the ground. This is the hardest part of the push, which is why we emphasize it,” he says.

Step 4: Triceps dip

Grab the handles of a dipping station and jump or step up to the starting position: feet off the floor, arms straight, and ankles crossed. (To make the movement easier, you can loop a large resistance band across the handles and place your knees on it.)
Keeping your forearms vertical and elbows tucked in (not flared), allow your torso to lean forward as you lower your body until your elbows form about a 90-degree angle.
Reverse the movement, returning to the starting position. Once you can do three sets of 10 reps, move on.

Step 5: Kip swing

Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder-width.
Hang at arm’s length with your arms straight and your legs straight and together.
Assume a hollow-body position: engage your core and lats to flex (round) your spine and tilt your pelvis back (tuck your tailbone).
Use the shoulders to thrust your chest forward and arch your spine, allowing your legs to swing behind you.
Use your shoulders, lats, and core to swing back into a hollow-body position and begin to pull up in the same way you do for chest-to-bar pull-ups.
Once you’re able to complete three sets of 10 reps of kip swings during which your chest meets the level of the bar, progress to a full muscle-up.

Tip: Make sure you’re using your shoulders, not your hips, to generate the swing.

Step 6: Muscle-up

man doing muscle up | Muscle Up Progression

Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder-width.
Hang with your arms straight and your core and glutes engaged.
Initiate a kip swing: starting from a hollow-body position, use the shoulders to thrust your chest forward and arch your spine. Then, use your shoulders, lats, and core to swing back into a hollow-body position. (Once you’re behind the bar, lean back and pull down on the bar to get as high as you can.)
Squeeze your shoulder blades together and pull your hips toward the bar. Once your abdomen makes contact with the bar, rotate your wrists forward, lean forward, and straighten your elbows so that your torso is above the bar.
Hold, then lower into a dead hang position.

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Baked Salmon Recipe – Skinnytaste

Healthy Food

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December 20, 2024

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This post may contain affiliate links. Read my disclosure policy.

This easy whole Baked Salmon recipe features a whole salmon fillet, fresh lemon, and a generous blend of fresh herbs like dill, parsley, and chives.

Baked Salmon with Fresh Herbs

A classic baked salmon recipe is one everyone should have in their back pocket. This simple dinner uses a whole side of salmon laid over lemon slices and a few sprigs of parsley. One it comes out of the oven, top it with lots of fresh herbs and serve with lemon. It’s an easy dish for a crowd or weeknight dinner and leftovers can be used so many ways like this Arugula Salmon Salad, Salmon Fried Rice, or Salmon Patties.

Why This Works

Everyone needs a simple recipe for making baked salmon, and this doesn’t get easier! I usually make this for dinner and use the rest for nextovers the next day.

Your comments are helpful! If you’ve tried this healthy Baked Salmon Recipe, don’t forget to rate the recipe and leave me a comment below. And if you took a photo of it, share it with me on Instagram so I can reshare on my Stories!

What You’ll Need

Here’s the ingredients to make this easy baked salmon recipe. See recipe card below for exact measurements.

Salmon: whole skin-on side of wild salmon, such as sockeye or coho
Fresh lemons: One sliced to place on the bottom of the fish and the rest cut into wedges for topping the fish.
Seasoning: salt and pepper, for seasoning
Fresh herbs: I used fresh dill, chives and parsley. But salmon is so versatile almost any combination of herbs would work. Rosemary, thyme, and oregano would also be good.

How to Bake Salmon

Here’s the step-by-step-directions to make this easy baked salmon recipe. See printable directions in the recipe card below:

lemons and parsley on a sheet pan — Place lemons and parsley on parchment.

Top with a whole piece of salmon. — Place lemons and parsley on parchment.

Lemons: Thinly slice one of the lemons and cut the other into wedges. Put the lemon slices in the center of a large sheet pan lined with parchment paper, top with parsley, and drizzle with a teaspoon of olive oil.
Season: Rub the remaining oil all over the flesh side of the salmon and sprinkle with salt and pepper. Place the fish on top of the lemon slices. You can bake it right away or refrigerate the tray for a few hours and then bake it.
Bake: Bake the salmon in a preheated oven 450F for 12-20 minutes, depending on the thickness of the fillet. The salmon is done when tender and it flakes easily with a fork and reaches an internal temperature of 145°F using an instant read thermometer.
Once done, top the salmon with fresh herbs and serve it with lemon wedges.

Variations

If you don’t have parchment paper you can use foil for easy cleanup.
Use melted butter in place of olive oil to brush over the top.
Try it with Dijon mustard and honey for a sweeter profile.
If you have salmon fillets, they will cook in less time.

How long do you bake salmon in the oven?

How long you bake salmon depends on the size. For a two-pound piece of fish, roast it for 15 to 20 minutes at 450° degrees.

Serving Suggestions

Serve baked salmon with your favorite sides like roasted vegetables, rice, or a fresh salad. Here’s some dinner ideas:

Storage

Leftovers can be refrigerated in an airtight container for 3-4 days.

More Salmon Recipes You Will Love:

Prep: 5 minutes

Cook: 20 minutes

Total: 25 minutes

Yield: 6 servings

Serving Size: 5 ounces

Preheat the oven to 450F.
Slice 1 of the lemons thin, the second into wedges.
Place the lemon slices on a large sheet pan lined with parchment arranged in the center just under the fish.
Top with parsley sprigs and drizzle with 1 teaspoon of olive oil.
Drizzle the remaining 1 teaspoon of olive oil over the flesh side of the fish and rub all over, season with salt and pepper.
Transfer to the pan over the lemon slices, skin side down.
Roast 15 to 20 minutes, depending on the thickness of the fish, until the thickest part of the fish is cooked though in the center.
Top with fresh herbs and serve with lemon wedges.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 5 ounces, Calories: 233 kcal, Carbohydrates: 2 g, Protein: 30.5 g, Fat: 11 g, Saturated Fat: 1.5 g, Cholesterol: 83 mg, Sodium: 160 mg, Fiber: 1 g

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7 Mudras for Health and Well-Being That You Can Do Everyday – Fitsri Yoga

Yoga

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December 20, 2024

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7 Mudras for Health and Well-Being That You Can Do Everyday – Fitsri Yoga

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As per the yogic philosophy, our body is made up of 5 elements that also make up the whole universe. These 5 elements – space, air, fire, water, and earth – are also known as panch tattva or panchabhutus in yoga.

These tattvas, when in perfect balance, encourage your body to work in perfect harmony. When elements are balanced, your hormones are secreted in an adequate amount, your muscles and joints are in perfect health, your digestive system works efficiently and your mental health remains in top form as well.

However, if even one element goes out of balance, it can disrupt the working of the different body systems.

The good news is that you can maintain your optimum health and well-being by performing mudras regularly.

Mudras, specifically hasta or hand mudras, employ the use of fingers to activate the energy points and the 5 elements. When these mudras are held for some time duration, they channel energies associated with elements on the right path.

Numerous Buddhist and Hindu rites have included mudras in some manner. Yoga, meditation, and dancing all make great use of them. There are reportedly approximately 399 mudras used throughout many fields.

What is the best time to do mudra?

The best time to do yoga in general is morning. Traditionally, it is recommended to practice mudras in the early morning, preferably between 4 am to 6 am. This is the time when your body can assimilate the effects of the mudra and keep channelling the energy throughout the day.

In general, mudras can be performed at any time of the day or as per your convenience. All you need is 10-15 minutes to practice a specific mudra 2-3 times a day. Overall, a mudra should be performed for 40-45 minutes in a day to reap its benefits, unless specified otherwise.

Can we do multiple mudras in a day?

Depending on the context, two or more mudras can be applied sequentially. There are some mudras that can be performed whenever possible and for as long as necessary.

Others, however, ought to be done out only till your illnesses are resolved. To avoid inconsistency, it is necessary to verify the impacts of the mudras that are to be performed one after the other.

Additionally, there are time restrictions on how long some mudras can be performed which must also be taken into consideration. Always consult an expert on ‘how long a mudra should be held when you’re practising mudra for a severe health condition.

It should be simple to perform a few mudras one after another when these safety measures have been taken.

7 mudras for health and wellbeing

In yoga, a healthy body and mind are defined as balance among 5 elements of the body. So mudras good for overall health and wellbeing are the ones which work on ‘air, fire, earth, water and space’ element.

Keeping this in mind, let us have a look at some mudras that can be done every day for better health and wellness.

1. Gyan or Jnana Mudra

Gyan mudra is among the most foundational yoga mudras for improving focus and knowledge. It is frequently used during meditation and some breathing exercises. It is best performed early in the morning when your mind is clear.

Benefits

Sharpens the mind
Improves focus and memory
Cures insomnia
Relief from stress, anxiety, irritability, depression
Stimulates the air element and improves the function of the pituitary gland and nervous system
Improves breathing capacity.
Aids in spiritual awakening

Steps to perform

Sit in any comfortable meditative position.
Bring your hands on your thighs or knees with palms facing up.
Join the tip of the index finger and thumb and keep the other fingers extended.
Close your eyes and hold the mudra for 10 minutes in one session.

2. Prana Mudra

Prana mudra assists in bringing the body’s life force into balance. It enhances the flow of vital energy flow or prana and thus makes all the parts of the body function optimally.

Prana mudra is mostly done after any mudra practice to spread the effect of preceding mudra via the flow of prana. So in most mudras sequences, mostly the end practice of the sequence is prana mudra.

Benefits

Improves eyesight
Relief from tiredness and fatigue
Reduces hunger pangs and sleeplessness
Provides energy
Boosts immune system

Steps to perform

Sit in any comfortable meditative position.
Bring your hands on your thighs or knees with palms facing up.
Join the tips of the ring and little finger with the thumb and let the remaining fingers be kept straight.
Close your eyes and relax in this pose for 10-15 minutes.

3. Vayu Mudra

fingers of vayu mudra — Source: Shutterstock

Vayu means ‘air’ in English, thus, vayu mudra balances the air element in the body. Your normal bodily functions, such as sneezing, blinking, and yawning, can be managed by vayu mudra. It eases any restrictions in the body brought on by too much air in the body, which is beneficial for Vata body types.

You can perform vayu mudra anytime and anywhere and you do not need to have an empty stomach to practice the mudra.

Benefits

Controls nervousness and restlessness by calming the mind
Can cure problems like gout, gas problems, knee pain, arthritis, sciatica, and bulging stomach
Soothes a strained voice
Decreases chest pain and rheumatic
Reduces symptoms of ailments like arthritis, neck pain, trembling in Parkinson’s disease, paralysis, and cervical spondylitis.

Steps to perform

Sit in any comfortable meditative position.
Bring your hands on your thighs or knees with palms facing up.
Bend your index finger such that the tip of the finger comes at the base of the thumb.
Press the thumb on the middle of the bent finger with slight pressure. The remaining fingers should remain straight.
Close your eyes and hold this mudra for 10-15 minutes.

Also read: Mudra for balancing vata, pitta and kapha dosha

4. Surya Mudra

surya or agni mudra in yoga, weight loss mudra — Image: fitsri

Surya mudra comes with considerable healing potential and is quite strong in terms of effect.

In surya mudra, the body’s earth element decreases as the body’s fire element increases. This mudra can be done first thing in the morning on an empty stomach. However, do not perform this at night as it can stimulate the fire element and chase away sleep.

Benefits

Maintains body temperature
Helps in losing weight
Boosts metabolism
Improves vision and provides glow to the skin
Reduces coldness of hands, feet, and limbs
Cures indigestion, acidity, and gas and enhances appetite
Controls low BP, reduces cholesterol, and regulates the thyroid gland

Steps to perform

Sit in any comfortable meditative position.
Bring your hands on your thighs or knees with palms facing up.
Bend your ring finger such that the tip of the finger comes at the base of the thumb.
Press the thumb on the middle of the bent finger with slight pressure. The remaining fingers should remain straight.
Close your eyes and hold this mudra for 10-15 minutes.

Also read: Ideal mudra to control high blood pressure

5. Varun Mudra

The Varun mudra assists in bringing your body’s water element into balance. All illnesses brought on by a lack of water or any other form of dryness are prevented by it. This is among the best mudras for external beauty and appearance. It can be performed at any time of the day.

Benefits

Reduces skin dryness, improves skin softness and luster, and cures skin diseases.
Enhances mental clarity
Encourages communication and openness
Keeps the body hydrated
Increases blood circulation
Relief from muscle aches

Steps to perform

Sit in any comfortable meditative position.
Bring your hands on your thighs or knees with palms facing up.
Join the tip of the little finger with the thumb and let the remaining fingers be kept straight.
Close your eyes and relax into this pose for 10-15 minutes.

6. Prithvi Mudra

prithivi mudra finger arrangement — © Fitsri

Bones, cartilage, skin, hair, nails, muscles, tendons, internal organs, and other body parts all depend on the earth element. The Prithvi Mudra is a prominent mudra for bringing earth energy into the body and building these basic human body structures.

It is best to perform this mudra during the morning. Performing this mudra whenever you feel tired or stressed will give renewed energy to the body.

Benefits

Strengthens and invigorates bones, tissues, organs
Increases blood circulation
Enhances patience, tolerance, concentration, stability, confidence, and strength
Increases body weight
Reduces mental dullness, fatigue, exhaustion
Provides a natural glow to the skin
Removes deficiency of vitamins

Steps to perform

Sit in any comfortable meditative position.
Bring your hands on your thighs or knees with palms facing up.
Join the tip of the ring finger with the thumb and let the remaining fingers be kept straight.
Close your eyes and relax into this pose for 10-15 minutes.

7. Adi Mudra

Yoga practitioners also refer to this mudra as the Primal Gesture or the First Gesture. Its name comes from the hand position an unborn child assumes while still in the womb.

You can perform this mudra before starting any activity such as studying or tasks that require high intellectual and cognitive abilities.

Benefits

Increases the function and vitality of your organs.
Enhances motor skills
Sharpens memory
Calms your brain and reduces anxiety, panic, and stress.
Improves blood circulation
Stimulates endocrine glands
Prevents snoring

Steps to perform

Sit in any comfortable meditative position. Keep your hands on the lap.
Bend your thumb and wrap your fingers around the thumb to form a fist.
Place your fists, facing down, near the lower abdomen, and close your eyes.
Stay in this position for 10-15 minutes.

Conclusion

Yoga mudras can be practiced at home or in retreat centers for meditation or yoga since they are excellent for self-growth. These mudras can also help us live joyful, stress-free lives when combined with breathing exercises and meditation. Utilize these yoga mudras as part of your routine to improve your overall health.

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5 Simple Ways Indian Curry Spices Can Help You Lose Weight

Diet

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December 20, 2024

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5 Simple Ways Indian Curry Spices Can Help You Lose Weight

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Ever thought about how adding a little spice to your meals could help you shed some pounds? Indian curry spices aren’t just about flavor—they might also offer some surprising health benefits that can aid in weight loss. Let’s explore five ways these spices could help you on your journey.

The study behind these findings involved test meals made with a carefully measured blend of curry spices. This mix included dried powders of turmeric, coriander seeds, cumin seeds, amla (dried Indian gooseberry), cayenne pepper, cinnamon, and clove. These were mixed in a specific ratio of 8:4:4:4:2:1:1, respectively.

Participants consumed two different doses of the spice mix—6 grams and 12 grams—along with white rice, with 100 grams of available carbohydrate in each meal. Of course, a no-spice control was used as well. This setup ensured that the test meals mimicked real-world conditions while highlighting the impact of the spices on metabolic responses.

1. Boosting a Natural Appetite-Control Hormone

Did you know certain spices can make you feel fuller naturally? A study from the Polyspice Study published in The American Journal of Clinical Nutrition found that this blend of spices common in Indian curry can increase levels of GLP-1, a hormone that helps control appetite. GLP-1 is responsible for signaling to your brain that you’re full, reducing the urge to overeat. These spices also help slow the emptying of your stomach, keeping you satisfied for longer periods. By boosting GLP-1, these spices might help you feel satisfied with less food, making portion control easier.

2. Reducing Oxidative Stress

Oxidative stress can make it harder for your body to lose weight. According to research in Nutrition Research, this blend of curry spices can lower oxidative stress by reducing a compound called allantoin in your body. Allantoin is a marker that indicates oxidative stress levels, which can contribute to inflammation and slow metabolism. By cutting down on this compound, these spices may help your body function better, decrease your risk of chronic disease and process nutrients more effectively.

3. Decreasing Hunger Feelings

Struggling with constant hunger pangs? A study report from the Polyspice Study in Food & Nutrition Research showed that this blend of spices can reduce feelings of hunger and the desire to eat, independent of the hunger hormone ghrelin. This means that the spices work through a different mechanism to reduce appetite, making it easier to stick to your meal plan. Whether it’s helping you wait until your next meal or curb late-night cravings, these spices might give you the support you need to avoid unnecessary snacking.

4. Lowering Blood Sugar Spikes

High blood sugar levels can lead to weight gain and other health issues. Research from The Journal of Nutrition found that adding this same blend of curry spices to a meal can lower the blood glucose response. Participants who ate meals with these spices experienced more stable blood sugar levels, which is crucial for managing cravings and avoiding energy crashes. Stable blood sugar also helps prevent excess insulin production, a hormone that can promote fat storage when levels are too high. Lower overall blood sugar, as measured with hemoglobin A1c, and low insulin levels are an important piece of longevity and healthy aging.

5. Improving Gut Health

A healthy gut plays a big role in overall well-being and weight management. The idea of “obesogenic” bacteria in the human gut isn’t a Sci-Fi concept; it is a scientifically proven concept. A study from the Polyspice Study published in The Journal of Nutritional Biochemistry discovered that curry spices can positively affect gut bacteria after just one meal. The spices increased beneficial bacteria like bifidobacteria, which support digestion and immunity, and reduced less helpful ones like bacteroides. Improving the balance of gut bacteria can enhance nutrient absorption, reduce inflammation, and even help regulate hormones that influence appetite and fat storage.

Bonus: Eating Veggies First for Stable Blood Sugar

Here’s an extra tip! Eating vegetables before carbohydrates can help keep your blood sugar levels steady. A study in Nutrients found that starting your meal with veggies keeps the GLP-1 hormone stable, rather than dropping as it does when carbohydrates are eaten first. This drop could be related to feelings of hunger and desire to eat. GLP-1 is the target of the drug Ozempic for weight loss. If you can keep levels up naturally you are helping yourself maintain a health weight or even lose weight if that is what you need.

This study observed that participants who consumed vegetables before carbohydrates experienced not only a more gradual increase in blood sugar without a huge spike after eating a carb-heavy meal.

Eating vegetables naturally rich in dietary fiber before carbs from grain or legumes slows the absorption of sugar into the bloodstream. “Slow carbs” is a good thing for metabolic health. This research shows the tradition of a first-course salad is a healthy way to begin your meal.

At our house, we have always started our meals with our “fresh food,” which is an age-appropriate serving of raw fruits, raw vegetables, vegetable juice, or a green smoothie. It turns out that this is a great practice for many reasons.

Takeaway and Next Steps

Incorporating Indian curry spices into your meals isn’t just about making them tastier. These spices might also offer health benefits that support weight loss, from controlling your appetite to improving gut health. So next time you’re cooking, why not add a dash of spice and enjoy both the flavor and the potential perks?

Ready to give it a try? Start small by adding turmeric, cumin, or cinnamon to your meals, or experiment with the full spice mix described in the study. Your taste buds—and your health—will thank you!

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Pregnant Halifax runner in medically-induced coma after hit by fallen tree

Running

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December 20, 2024

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Pregnant Halifax runner in medically-induced coma after hit by fallen tree

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Runners: here’s your reminder to be careful around trees over the holidays. According to The Chronicle Herald a runner in Dartmouth, N.S., was found pinned by a tree last week after it fell on local trail. The Halifax Fire Department used a chainsaw to remove the tree; the individual was then sent to hospital by ambulance, where she was placed in a medically-induced coma. It was later revealed that the woman, Katelyn Beaver, was pregnant with her second child.

Runner seriously injured by falling tree in Shubie Park https://t.co/FroaEST5pw

— sackvillenovascotia (@sackvillenovasc) December 19, 2024

Family members said on social media that the victim was found unconscious by another walker on the Shubie Park trail. Coworkers of the Beaver’s husband, Matt, set up a GoFundMe page to offer financial support for the family while navigating Beaver’s stay in the ICU. “Katelyn is currently expecting their second child and although stable, it presents an even greater challenge for their family and the amazing medical staff,” the page reads.

As of Friday, no further updates on Beaver’s condition were provided. The GoFundMe page has raised more than $80,000 over the past week.

birch tree shubie park Halifax NS — Shubie Park, Dartmouth, N.S. Photo: Sara Star/WC

The tree was reportedly a white birch, a species known for rotting internally while remaining upright–making them susceptible to sudden collapse.

Halifax’s Shubie Park isn’t the only wooded area with recent reports of fallen trees endangering trail users. Last week, a woman near Kelowna, B.C., tragically died after being struck by a tree, toppled by a sudden gust of wind.

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High-Protein Cinnamon Rolls (small batch)

Healthy Food

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December 20, 2024

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High-Protein Cinnamon Rolls (small batch)

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Are you a protein girlie who loves cinnamon rolls? These incredible Small Batch Protein Cinnamon Rolls are made with minimal ingredients, have no rise time, and contain some sneaky added protein — hello blended cottage cheese!

These luscious protein cinnamon rolls make 4 large buns, have only 200 calories per serving, AND pack a whopping 11g of protein! They’re sticky, sweet, and perfect for a quick indulgence or serving a small group.

Close-up of hands holding a frosted protein cinnamon roll with a sprinkle of cinnamon on top. — Screenshot

We’ve been experimenting with our 2 ingredient protein dough — flour + Greek yogurt (re: protein bagels) and decided to up it even more with blended cottage cheese. Let me tell you, WE’VE DONE IT. These come out with the same exact texture as a cinni roll, but with zero rise time 11g of protein per roll. It’s truly a win-win 😃

And you can make just enough to satisfy your sweet tooth instead of baking an entire pan. We’ve tried this once before with our Small Batch Thin Mint Brownies, and they were such a hit, and for good reason! Sometimes you want a cinnamon roll without baking an entire batch — maybe you’re serving a small group, maybe you want the ease of this recipe — regardless ENJOY, MY FRIENDS.

All-purpose flour: The base of the dough, all-purpose flour gives these cinnamon rolls the perfect texture.
Blended cottage cheese: Make sure you blend your cottage cheese before mixing it with the dough. This will ensure a smooth consistency throughout.
Maple syrup: Maple syrup and cinnamon are a match made in sticky roll heaven.
Brown sugar: For the filling, you’ll mix brown sugar with butter and cinnamon.
Protein powder: Use your fav protein powder to add some extra protein to your rolls!
Ground cinnamon: Need I say more?
Cream cheese: Use softened cream cheese to make the perfect creamy topping.
Electric mixer: You’ll need an electric mixer to get the cream cheese frosting nice and smooth.

Other Delicious Filling Inspo

We kept our high protein cinnamon rolls recipe simple with a classic cinnamon and sugar filling, but feel free to get creative with other fillings! Some ideas include:

here’s a tip!

Wait to frost the cinnamon rolls until right before serving. This will prevent the frosting from melting into the rolls and becoming too runny.

Feel free to prep and freeze these ahead of time. After you roll your cinnamon rolls, place them onto a cutting board or baking sheet. Freeze them individually for 2 hours. Once they are partially frozen, tightly wrap them in plastic wrap and freeze them for up to 3 months.

Make sure to fully thaw them before baking.

Store the frosting in an airtight container in the refrigerator for up to a week.

Preheat the oven to 350ºF and line a small baking sheet with parchment paper.
Make the dough: add the flour, blended cottage cheese, maple syrup, and baking powder to a bowl and mix to combine. Once combined, knead the dough into a ball. You’ll know the dough is ready if you poke the dough and it bounces right back.
Lay the dough onto a floured surface and roll it out into a 4×8-inch rectangle (measurements do not have to be exact).
Make the cinnamon filling: in a small bowl, combine the brown sugar, protein powder, and cinnamon.
Spread the brown sugar mixture over the top of the rolled-out dough. Then tightly roll the dough lengthwise into a log.
Cut the cinnamon rolls into 2-inch wide rolls, you should have four rolls. Dip your fingers into water and trace it along the seems of the cinnamon rolls. Then gently pinch to make sure the ends are attached to the roll. This way they won’t unroll while baking.
Transfer the rolls to the lined baking sheet and bake for 20-22 minutes.
Make the frosting: While the rolls are baking, add all the ingredients to a bowl and use an electric mixer to mix the ingredients together. Be sure the cream cheese is softened or you will end up with lumpy frosting.
Before frosting, brush on some melted butter. Then, frost the cinnamon rolls right before serving.* If you’re fancy, sprinkle on some ground cinnamon.

Wait to frost the cinnamon rolls until right before serving.
Store the frosting in an airtight container in the refrigerator.

Calories: 203 kcal, Carbohydrates: 29 g, Protein: 11 g, Fat: 6 g, Fiber: 1 g, Sugar: 25 g

Nutrition information is automatically calculated, so should only be used as an approximation.

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5 Tips to Avoid Holiday Stress

Weight Loss

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December 20, 2024

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During the holiday season, we often find ourselves overwhelmed with a long list of tasks, from decking the halls to finding the perfect gifts. Although this time of year brings joy, it can also lead to stress. Whether it’s gift shopping, party planning, or sending out holiday cards, these activities can contribute to holiday burnout.

Our schedules become packed, and we find ourselves caught up in the hustle and bustle instead of truly enjoying the season. Managing stress is crucial, especially since it can lead to health setbacks and temptations with all the delightful treats around. Discover healthy ways to cope when the holiday chaos becomes too much to handle.

To help you avoid holiday stress and prevent burnout, we’ve gathered some useful tips. While this season is all about giving, don’t forget to prioritize self-care. Explore these effective strategies for dealing with holiday stress.

1. Find Ways to Stay Active

5 Tips to Avoid Holiday Stress

As our schedules get busier, it can be harder to find time to work out. But it’s important that you find ways to keep “staying active” on your to-do list. Plenty of research has demonstrated how exercise can reduce stress, so now is not the time to stop.

If your evenings are now jam-packed, set the alarm to get in a quick morning work-out. Or maybe you can find a way to go for a walk or hit the gym over your lunch hour.

Even without the rush of the holiday season, we know that it can be challenging to stay motivated during the winter—particularly if you’re someone who likes to exercise outside. But with the right clothing, you can still get your outdoor workouts in on most days.

Take in the beautiful holiday light displays with a night stroll, or get your feel-good hormones flowing by walking while the sun’s still out. This one works wonders not just in terms of holiday stress, but stress in general.

You might also take this time to discover a new indoor workout you have never tried before. Think outside of the box and try something new like boxing or even search the Internet for easy cardio routines. You just may be surprised at what you end up embracing—and how it can be an outlet during stressful days.

2. Be Willing to “Let it Go”

meditation

So often the stress that we feel around the holidays is brought on by our own expectations. We want everything to be perfect, so we go out of our way to try and “do it all.” We take on loads of responsibilities that quickly become unmanageable. Whether it’s sending out dozens of holiday cards, standing in long grocery store lines and cooking elaborate meals, or trying to make everything magical by buying all the right gifts. In the process of all that, some of the fun starts to fade.

That’s why we’d encourage you to be willing to let some of those things go!

Rather than cooking a whole multiple course meal from scratch, why not order it from a restaurant? Or, if you can’t get around to taking a family photo for your cards, what’s the harm in skipping a year? So often we put a lot of pressure on ourselves and in the grand scheme of things, it’s not as important as we make it in our minds.

To destress this holiday season, try and accept imperfections knowing that time with family and friends should really trump anything else on the “to-do” list.

On this same point, we also want to encourage you to avoid taking on too many responsibilities at once. You don’t have to do everything yourself. If you know you are already overburdened, embrace the art of saying “No”—or delegate. For instance, take guests up on their offer to bring a dish to your holiday party or tell the school or work committee you’re on that you need help with planning that party. Find ways to make your to-do list more manageable.

3. Take Time to Rest

Christmas socks

Make rest, relaxation and sleep a priority. Getting a good night’s sleep can feel elusive during the holidays, but it’s an important way that we can manage our stress better. Of course, a lot of it has to do with the quality of our sleep. A study from the University of California, Berkeley, found that deep sleep is the best way to “reset the anxious brain.”

With deep sleep (non-rapid eye movement sleep), our heart rate and blood pressure lowers.

It’s a bit of a catch-22 because lack of sleep can contribute to more stress—but the more stressed we are, the harder it is to sleep. That’s why finding ways to make sleep a priority is important. Put away your phone and turn off the television. Everyone is different so focus on finding what works to help put you in a state of relaxation. It might be calming music, yoga or even a warm bath.

Prioritizing relaxation and sleep will ultimately pay off by helping you feel more calm and ready to tackle the day—even as it gets busy!

4. Welcome the Warm and Fuzzies

coffee and book

Crank up some relaxing tunes and take a warm bath, or cozy up to a hot cup of tea while wearing your fuzziest PJs.

While you’re at it, you could also treat yourself to to a DIY anti-stress face mask: Puree five mashed mint leaves and one piece of peeled cucumber (deseeded) in a blender. Add one beaten egg white and blend until smooth. Apply to face; leave on for 20 minutes before rinsing.

5. Embrace the Madness

baking Christmas cookies

Listen: It’s the holidays. With family and friends coming and going, and party after party needing to be hosted, there’s pretty much no way you’re not going to be at least a little stressed. But the holidays only come once a year, which means in a month, when you’re stuck in the doldrums of winter, you might actually miss all the madness.

So embrace it! Accept that you might be a bit tired or that your house might not fully recover for another week or so. It’s OK. Take in the time you have with loved ones, and worry about the rest later.

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Weekly Menu Plan 492

Diet

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December 20, 2024

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This Weekly Menu Plan is a delicious collection of dinner, side dishes, and dessert recipes that will help you plan your weekly menu and make life easier for you!

Weekly Menu Plan 492 six image collage Pinterest image.

In these weekly meal plans, I will be sharing some of our favorite recipe ideas for you to use as you are planning out your menu for the week. Just click any of the recipe titles or pictures to get the recipe.

A little about how we plan our week and our menu plan:

Mondays are soup and salad.
Tuesdays we are bringing you delicious Mexican cuisine.
Wednesdays are a taste of Italy.
Thursdays are designed around yummy sandwiches, burgers, and wraps.
Fridays are a no cook day around here. Going out with friends and loved ones is something that we think is important. It’s your night off from cooking- enjoy!
Saturdays are an exotic food night, it’s a great night to try something new, from cooking with seafood, to trying Indian, Thai, or Macedonian dishes.
Sundays are a traditional old fashioned family dinner – think meat and potatoes.

There will also always be a couple of delectable desserts or drinks to use any day you wish. A new weekly menu plan will be posted every FRIDAY morning, so be sure to check back each week!

Customize Your Meal Plans

Do you love my meal plans but wish you could make a few changes? Good news – you can! My weekly menus are now available on Relish+ where you can customize the plans, get a shopping list, and even order the groceries you need. See how easy it is to get organized with Diethood Meal Plans and Relish+ here!

CLICK ON THE LINKED RECIPE TITLES OR PHOTOS TO GET THE FULL RECIPE

WEEK #492

chicken orzo soup served in a white soup bowl with a spoon

top view shot of boiled egg wedges, lemon slices, chopped avocados, tomatoes, and bacon set on top of baby spinach leaves and salad greens

Christmas Eve Dinner

Up close photo of whole cooked fish garnished with herbs and lemon slices.

two cooked latkes inside a black air fryer basket.

~ DATE NIGHT ~

Close-up photo of Chinese boneless spare ribs on a serving platter.

Whole cooked chicken propped up over a beer can.

Cranberry walnut pie crust cookies stacked up on a plate.

Chambord Bellini served in a pitcher with a garnish of rosemary sprig.

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Have A Holly Jolly Holiday • Kath Eats

Nutrition

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December 20, 2024

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One final lately post before Christmas break. Have a holly jolly holiday!

Today is the last day of new blog posts until 2025! I’m taking some time off of blogging to be with the family while the kids are out of school for the holidays. You can follow along on Instagram to see our holiday in real time!

We’ll be staying in Charlottesville for Christmas, but we’re heading on our first Disney cruise (and the kids’ first cruise!) for New Year’s! We’re going with my sister’s fam and my parents, and everyone is excited.

I’ll see you all in January for my annual Word Of The Year post. Start thinking of yours, too! After all the chaos that is the holiday season (starting in October with birthday month…), I welcome the peace and calm that is January. If only it were warm outside, too.

Gifts are appearing under the tree!

Santa brings the majority of them on Christmas morning.

Christmas Season Activities

Holiday Party

We went to our pool club’s annual holiday party last weekend where we did lots of Christmas-y crafts and got to see Santa himself!

Birch is like me when I was young – he keeps his distance.

Christmas Books + Puzzles

We’ve also pulled out all the holiday books and puzzles from the storage room. We DO have an Elf, but she doesn’t get too fancy. She just tends to move positions in the night.

This book is perfect for any dog lovers!

Downtown Illumination

The downtown mall illumination was very merry with performances and the lighting of the big tree next to the pavilion. It was FREEZING that night though, and we had to warm up with decaf mochas after.

If you haven’t had it yet, the Winterfall at Mudhouse is my new favorite coffee drink. It’s not too sweet, just a little pepperminty. I honestly don’t know what’s in it, but it’s really good!

ACAC & Friends Holiday Party

I helped organize a holiday party for lots of the people who do ACAC classes together. We had a white elephant gift exchange and merry and bright costumes at Random Row Brewery.

New Couch Pillows!

I’ve wanted to upgrade our couch pillows for a while now but didn’t want to spend a lot because the kids still like to jump all over them. I found these at Target that perfectly match our Lindsay Letters painting and got them. They are great and add some color to our couch!