4/17 - deadlifts, pulldowns, back xt, seated rows
"Red Meat Really, red meat? Not Shetland sheep liver, moose thyroid, or cow brain? Just plain old red meat? Those are all great, powerful foods, but standard red meat (of any ruminant) is quite medicinal and, more importantly, highly available and widely palatable..
Beyond the protein, iron, zinc, B-vitamins, and other well-known nutrients, red meat is the best source of carnosine, a nutrient with a host of brain benefits. It improves cognition among schizophrenic patients, reduces glycation, protects against cataracts, and scavenges reactive oxygen species and mitigates the toxicity of malondialdehyde, methylglyoxal, hydroxynonenal, and acetaldehyde. Vegetarians have the least amount of carnosine in their muscles. Beta alanine supplements, which increase the amount of carnosine in the muscles, increase the total amount of work an athlete can do. Or maybe it’s the creatine, which doesn’t only come in tubs of white powder. Red meat is perhaps the most potent natural source of the brain – and muscle-boosting nutrient. This all adds up to red meat being an extremely important medicinal food, especially for the people at the greatest risk of cognitive and physical decline. Sure enough, elderly women who ate a diet high in red meat experienced the largest gains in cognitive functioning and muscle strength, and vegetarians – but not omnivores – who supplemented with creatine improved their scores of brain function...
Many other foods offer many other benefits that complement red meat, but I argue that red meat is almost irreplaceable. It’s hard to say that about any other single food. Hate kale? You can get by okay eating spinach, chard, and broccoli. Ruminants are special. We’ve enjoyed a long and fruitful relationship for hundreds of thousands, perhaps millions, of years. Even if you’re only eating it sparingly, we could all benefit from at least a modicum of ruminant flesh in our lives."
46 years old/No Excuses. Bodybuilding.com - Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving:
"Name: Gina Ostarly
Location: Florida/Virginia
Age: 46
Height: 5'4"
Weight: 124 lbs"
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