​What is Rheumatoid Arthritis. It’s when your body’s immune system attacks its own tissue, causing inflammation, and essentially, significant pain that affects quality of life. In some very severe cases it can attack internal organs.

Rheumatoid arthritis is unfortunately a common occurrence, therefore, there have been advancements in treatments. However, there is no cure to the condition.
 
However, there are quick and inexpensive ways to reduce the symptoms of Rheumatoid Arthritis.

• If you don’t smoke, don’t start to do it. And if you are a smoker, consider quitting. Multiple studies show smoking causes worsening symptoms, or even the onset of the condition.

 

• The food you put in your system is as important as anything else. Foods that are anti-inflammatory are recommended. You can visit our site for multiple articles on these types of foods. Focus on antioxidants predominately. But try to avoid fatty foods, hydrogenated oils, refined flours, sugars, and of course, processed anything (like deli cuts).

 

• If you overweight, it is recommended that you shed some of those kilos (or lbs). Now when you have joint pain, you don’t have to tell us. Last thing you want to do is exercise. But there are low impact alternatives out there. We will help you out. Check our site for low impact exercises and how you can sustain long term weight management.

 

• Alcohol hasn’t technically been associated with the onset or worsening of Rheumatoid Arthritis, but it does inflame your body. So please, don’t stop enjoying your occasional drink. But don’t overdo it with the alcohol.

 

• Take a multivitamin. You should be doing this anyways, but if you have Rheumatoid Arthritis, it’s a great motivating factor to ensure you keep taking it.

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• This next one is out of your control, unless you move to warm or tropical climates. The cold weather does affect your body. The colder the weather and the lower the pressure, the higher the pain. Bundle up if you live in colder climates.

Ways To Boost Your Antioxidants - Antioxidants limit the potentially damaging actions of free radicals that the body creates during metabolism and is extremely important for an individuals immune function. It can help protect from cellular damage created from stress or high-fat diets. With antioxidants, know that colors are your friends (because of the phytonutrients) and when accompanied with healthy fats, antioxidant consumption is more efficient.

​Examples of antioxidants are Vitamins E,A, and minerals like selenium - and please visit the below links for more details. 

• POLYPHENOLS
• CAROTENOIDS
• SKIN (EAT IT)
• SPICES
• GO NUTS FOR SEEDS, GREENS, AND NUTS
• HAVE SOME COFFEE, TEA, AND DARK CHOCOLATE

Ways To Boost Your Antioxidants - For dessert, have some coffee, tea, and dark chocolate! 

Are your ears hearing this right?
Yes. Both coffee and tea have high levels of antioxidants. For teas, (green, oolong, black, and white) all come from the evergreen plant, camellia senensis. They are rich in polyphenols which is a good thing! Just be aware of the caffeine sensitivity that your body can/cannot manage.

And What About The Chocolate? 
The idea here is to have chocolate with a minimum of 70% or above cocoa. And try to limit the sugar content and as it is always good practice, read your labels. But, chocolate in the right moderation, is actually an awesome food!

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Ways To Boost Your Antioxidants - Go nuts for Seeds, Greens, and Nuts! 
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How can I add seeds to my dish? 
Seeds can be super flavorful, rich in antioxidants, and adds texture to your food. Think about sunflower, pumpkin, flax, and sesame (please don't take these if you are allergic!). Add them to salads (a Green by the way), cereals, or soups. Between the antioxidants, Vitamin E, and healthy omega fats, they are a superpower food. 

​Do I have to eat my greens? 
You really should. Let me put it colloquially: It's like, totally like, as in super like, important! The reason being is that they are rich in vitamins (C,E) and even have carotenoids. And if cooked well, it can taste really good. Think about Spinach, Mustard Greens, Kale, Broccoli, Brussel Sprouts, and Cabbage. 

Go Nuts for Nuts?
Similarly to seeds, nuts have a good concentration of healthy fats. They will also help satiate your hunger via the healthy fats and fibers. And they are a power snack for a reason, so use it wisely. Some of our faves includes almonds, cashews, walnuts, hazelnuts, and peanuts!

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Ways To Boost Your Antioxidants - Spices! 

Seasoning adds flavor to your dish, and antioxidants to your body and soul. Cook, sprinkle, and experiment to find the right taste profile. Finding out the right tasty recipe, without knowing, can add years to your life, as you are now incorporating the right spices. 

What kind of spices can I use (not a full comprehensive list, but common ones)?

• Capers
• Cayenne,
• Garlic,
• Cinnamon,
• Cloves,
• Turmeric,
• Herbs - basil, oregano, mint, parsley, rosemary, sage, thyme,
• Ginger
• Anise

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Ways To Boost Your Antioxidants - Skin (Eat It)! 

Do yourself the favor and leave the skins on fruits and vegetables (when possible), as they contain the highest quantities of micronutrients and phytonutrients (than the pulp).

But what about the dirt and stuff?
Instead of peeling everything, clean the product well, and if affordable, buy organic. Also, do eat eat soft skins (i.e. apple, carrot, potato peels, raw veggies with softer skins, and cooked veggies with harder skins). Or an all-time favorite, blending them into a smoothie.

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Ways To Boost Your Antioxidants - Carotenoids! 

Carotenoids are phytonutrients that provide plants bright yellow, red, and orange pigments. They can be found in leafy greens and herbs. Think about alpha-carotene, beta-carotene, lutein, and lycopene.

Why even care about these bright and vibrant phytonutrients?
They help maintain vision (especially night), improve cardiovascular and skin health, support the immune system, and can (potentially) prevent the formation of tumors.

What are examples? 
Our red, orange and yellow friends include apricots, carrots, cantaloupe, mangoes, peppers, papaya, sweet potatoes, tomatoes and even squash.

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Ways To Boost Your Antioxidants - Polyphenols! 

​Polyphenols are phytonutrients that includes over 4,000 different compounds – many of which serve as strong antioxidants. They can help fight against some types of cancer, diabetes, cardiovascular disease, and other disorders.

Also know, colors are a TELLING (positive tone here) sign. 

Polyphenols gives some fruits and vegetables their red, blue, and purple colors (just to name a few). Some polyphenols also contribute to the strong flavors in foods (top of mind, thing of capsaicin in peppers, cinnamic acid in cinnamon, or even curcumin in tumeric). 

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Avoid Monosodium Glutamate ("MSG")!!

​MSG is a combination of glutamic acid and table salt, considered to be an “excitotoxin” for stimulating taste buds. What does that mean? It is basically a bad thing trying to fool the brain into thinking that a food tastes better than it really does. Consider it food manipulation, and that is just not right.

Basically, natural glutamates are present in foods such as meat, cheese and tomatoes. But the evil character is the processed one, where processed MSG should be avoided at all costs.

MSG has a negative impact on brain chemistry which promotes overeating and metabolic disruption. There are numerous studies linking MSG consumption with higher increase to Lou Gehrig's, Parkinson's, and Alzheimer's diseases. We are not saying outright there is, but the fact that it warranted a study should tell you to avoid it.

MSG should be avoided and beware it's other name which can include hydrolyzed protein, natural flavor, sodium caseinate, broth, carrageenan, glutamate, yeast extract, and rice syrup.

The ubiquitous strategy for losing weight in one way shape or form (no pun intended), comes back to calorie counting. Whether that is the right or "not so right" approach, at the minimum, people for the most part have heard of "calorie counting". 

It is a strategy, but we thought that there are more effective approaches on how you view your diet, before even considering calorie counting. The following are the some examples: 

• Nutrient and Meal Timing is a thing - Consume your energy around exercise and when you are most active; that way you optimize your blood sugar controls and metabolic activity. 
• Fiber with every meal - quick read on fiber here
• Uptake protein - Protein helps your body feel satiated, yields eating less carbs, maintains level of lean mass, During weight loss, protein and complex foods are most helpful.
• Eat out less - by the sheer fact you of not having complete control of your food, we don't say stop doing it (because we need to enjoy life), but "eating at home" per say has been found to be more conducive to weight management. 
• Slash Sugars!! Click here to know why
• Love your veggies more than you love your fruits  - veggies are higher in fibers and complex carbs. Fruits are an essential part of your diet, but the sugar intake is always a call out when eating fruits. 
• Minimize your grains and starches - We need carbs to survive. But we don't need to carry an excess of starchy foods in our system.
• Limit alcohol intake as much as you can!! Click her to know why

​Brown Adipose Tissue is stimulated by cold environments and food consumption. The reason being the cells response to changing temperatures, and with cold environment, the need for heat is increased. And food consumption can active the protein in a similar fashion. Brown Adipose Tissue is widely distributed in the body by age 10 (rule of thumb). By thirty, the brown adipose tissue disappears. 

​Uncoupling protein is a protein that produces heat and acts via oxidative phosphorylation, of which ATP is formed because of the transferring of electrons. Again, it uncouples hydrogen  atoms from the respiratory chain, and produces heat without ATP).

Brown Adipose Tissue is a form of fat. It contains less fat given the smaller cell size, has a high number of mitochondria (energy producing cells), and contains uncoupling proteins (“uncouples hydrogen  atoms from the respiratory chain, and produces heat without ATP).

​Most people reach peak DIT within four hours (after nutrient consumption) and lean individuals driven by metabolic rate, peak earlier. Typically, it is said that consuming smaller meals of the same calories vs. larger meals, has a greater thermic effect to the body. 

​Diet Induced Thermogenic (or DIT) is the production of heat that happens after eating. This is a contributor to the resting metabolic rate and can account up to 10% of daily expenditures. And of proteins, carbs, and fats, proteins are known to have the greatest thermic effect. The energy contribution from DIT occurs with the ingestion, digestion, absorption, and then the transport of blood. Also, it is contributed by the increase activity of the nervous system. ​Thermic metabolism and stimulating the metabolic rate can be done by some food items, mostly widely known through caffeine (i.e. coffee) and capsaicin (i.e. hot peppers). 

We are big fans of plyometrics in this community. So, you may have seen multiple articles on it, trying to really drive the knowledge in relation to this workout. Below, you will find quick summary facts about Plyometric Training and the articles that we hope can get you on the journey of mastering it. 

• Plyometric Training is the specialized method of conditioning designed to enable a muscle to reach maximal force in the shortest possible time. 
• Plyometric Training result from increasing stored elastic energy and changes in force/velocity fibers.
• Plyometric Training increase stress on the muscle, so perform properly to avoid injury. Therefore, perform the training early in the workout and after specific warm-ups.
• Plyometric Training should start low intensity and progress with the skill and ability of your performance
• Muscular strength is required to perform Plyometric Training. 
• To be ready for Plyometric Training, know that you should be able to lift 1.5 to 2x your body weight. 

Articles

• COVERING BASIC PLYOMETRIC FUNDAMENTALS PART I
• COVERING BASIC PLYOMETRIC FUNDAMENTALS PART II
• ​COVERING BASIC PLYOMETRIC FUNDAMENTALS PART III
• ​COVERING BASIC PLYOMETRIC FUNDAMENTALS PART IV
• ​COVERING BASIC PLYOMETRIC FUNDAMENTALS PART V
• ​COVERING BASIC PLYOMETRIC FUNDAMENTALS PART VI
• ​PLYOMETRICS - WHAT IS IT?
• KNOW HOW TO MANAGE PLYOMETRIC STRESS
• PLYOMETRICS CAN BE A COMPLEMENT

Plyometrics can be a complement to other strength training activities (you can use it as a contrast alternative). Plyometric uses loaded, controlled movements coupled with the same movement. Examples include super-setting squats, jump boxes, or clap pushups.

Note that these techniques are advanced but very effective to enhance performance and burn calories. But then you have intermediate level plyometric movements, such as,  jump rope, jumping jacks, or low-knee tuck jumps mixed with other techniques.  

Plyometric training is effective at increasing force production capabilities because of the increased amount of stress placed on the muscles, connective tissues, and joints. As it is super efficient in building power and explosiveness, involved with the movement comes inherit risk if performed improperly. The increased stresses may also be cause for increased risk of injury.

Due to the fact that plyometric training is based in performance training and not necessary to attain overall health, this type of training should be limited to those individuals who have adequate levels of muscular strength. And the power, balance, and coordination. Therefore, before embarking on the plyometric journey, know that low intensity should be the starting point. How fast you ramp up, well that is variable by person. 

Plyometric training  refers to the specialized method of conditioning designed to enable a muscle to reach maximal force in the shortest possible time. It is characterized by quick, powerful, and explosive type movements. That point is very important. Critical almost. Therefore, always remember that plyometric training requires QEP (quick, explosive, and powerful).

Movements employed involve a pre-stretch and stretch-shortening cycle. It involves jumping activities for the lower body and medicine ball throws or elastic rebound cords for the upper body. Over time, plyometric training will increase force production (folks will increase stored elastic energy and muscle’s force/velocity characteristics). 

It is important to ensure that before embarking in a plyometric regiment, there is adequate levels of muscular strength to manage the deceleration and stability requirements. Therefore, the proper resistance training coupled with plyometric training should increase performance more than either program alone. So, what does that even mean?

Good question. Mimic similar movements between both programs. If box jumps, depth jumps, and squat jumps are some of the exercised that are to be included in the plyometric program, then squats, lunges, and deadlifts should be used in the strength/resistance program. 

Plyometrics can also be used to complement other strength training activities:

• Technique uses loaded, controlled movements
• Also coupled with unloaded movements
• Common examples include super-set bar squats , jump squats, chest press with claps.
• Techniques are advanced and very effective to enhance performance
• Also, expends more calories, relative to other workouts.
• Other methods of integrating plyometrics can be done via circuits or as a complement to a overall strength program.
• Circuit may involve level step jumps, jump rope, jumping movements, or tuck jumps (anything that involves ballistic and constant power movements).
• Common combos can include box jumps, tuck jump, rebounds, and depth jumps, done before slower compound lifts like squats, deadlifts, or presses.

Beginning a plyometric program, volume and intensity should start low:

• Ample rest time will be required between sets
• As progress is made, volume can be increased.
• Once volume peaks, the intensity will be increased to ensure progressive overload is applied.
• With increased intensity, the volume should decrease.
• Plyometric, being a power-based workout, should always be designed to not only improve power, but do everything manageable to prevent injury. 

Resistance training AND plyometric training has been shown to increase performance more than each standalone program:

• Synergistically speaking, the effect can be greater than the sum of each individual program.
• A resistance training program should be completed prior to the initiation of plyometric training.
• Rule of thumb for a strength training program is the use of repetition ranges of 6 to 10 at an intensity of 75%-85% of 1RM.
• Strength training programs completed before the introduction of plyometric activities should last between 8-12 weeks to ensure adequate level of muscular strength.

Plyometric training is so effective at increasing force production capabilities because:

• Increased amount of “controlled stress” placed on the muscles, tissues, and joints via movements.
• We say “controlled stress” because if not managed properly, it may cause for increased risk of injury.
• Should be limited to those who have adequate levels of muscular strength and power, balance, coordination, and agility.
• Plyometric training can begin at lower intensities and progress at a rate by the individual’s skills.

Over time, a plyometric training program will result in increased force production due to mechanical factors:

• For instance, increased stored elastic energy and neurophysiological factors
• Promote changes in the muscle’s force/velocity characteristics.
• Usually involves jumping or bounding activities for the lower body
• Often involves medicine ball throws or elastic rebound cords for the upper body.
• Intensity used will vary depending on the experience, levels of strength, coordination, and balance.