Aspire, Perspire, Nourish Yourself

Muscle of the Month: Tantalizing Triceps

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Toned triceps are commonly found on the “wish list” for those working on fitness, whether recreationally or as a figure competitor! Heck, who doesn’t want sculpted triceps?

Older women often want to know how to get rid of the flabby arms. People who have lost significant weight, without doing strength training, also have a particular issue with excessive skin and/or lack of toned muscles in the arm area.

Before we look at specific exercises that focus on the triceps, let’s learn a little more about the muscle.

What and where are the triceps?

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‘Tri’ in latin means three so triceps logically are formed by three muscles which together are called the triceps brachii muscle. This muscle makes up two-thirds of the upper arm. The three heads of the muscle originate from different points but they all join at the elbow. Although the three heads work together, the three muscles are used in different movements as described below.

Triceps long head – attached to the shoulder muscle, it helps you maintain force on an object or it is used to support the combined movement of the shoulder and/or elbow joint.

Triceps lateral head – it allows you to create movements that need occasional high intensity force.

Triceps medial head – it is used for more precise, slower movements requiring less force, such as writing.

The primary purpose of the triceps is to allow your arm to straighten and bend at the elbow. These muscles also stabilize the shoulder joint and the biceps. The triceps are antagonist or opposing muscles for the biceps so when training your biceps you are also working on the triceps and vice versa.

Exercises for Triceps

There are a number of exercises that you can use to train the triceps. Some of these exercises can be easily done anywhere without equipment. For instance, push ups or dips using a chair are great tricep builders.

Here is a sample of exercises that you may want to include in your weekly training routine. Many of these have variations using different equipment such as dumbbells or barbells, and training one arm at a time versus two.

To work your core at the same time as your triceps, you may want to use a stability ball instead of a bench.

Dumbbell Overhead Triceps Extension

Lying Triceps Extensions

Ez Curl Bar Skull Crushers

Knee Pushup

Band Pushup – harder version

Dumbbell Shoulder Press Seated

Two Arm Triceps Extension with Handles

Summer is coming. Start working on those triceps and proudly show your toned muscles in your sleeveless shirts and dresses!

References:

http://www.healthline.com/human-body-maps/triceps
http://www.innerbody.com/image_musc10/musc62.html
https://www.youtube.com/user/HyperStrike28
Hatfield, Fredrick C., PhD, Fitness: The Complete Guide, Edition 8.6.6, International Sports Science Association, Carpinteria, CA: 2013

Recipe of the Week: Asparagus-Mango Crisp

Bonus Recipe of the Week: Greek Style Asparagus Antipasto

Monthly Food Feature: Turmeric

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This month, we’ve chosen to feature a food that is typically used as a spice and packs a whole lot of health benefits. Turmeric is a common ingredient in Indian cuisine and curries. It is yellow-orange in color and is used to render the yellow color to such things as prepared mustard and curries. It is also used as a dye and for medicinal purposes.

Turmeric comes from the root of the Curcuma long plant and is related to ginger, looking very similar to ginger root when fresh. Its flavor is peppery and bitter, but mild. It has a slight orange and ginger flavor. Turmeric is typically used in its powder form as a spice, but in some countries it may be used in its fresh form, like ginger. As a spice, turmeric is used in both savory and sweet dishes.

In the Western world, we have come to love and appreciate turmeric for its medicinal qualities. One of the most important chemical components of turmeric is curcumin, which has been studied extensively for its health benefits.

Nutritional Profile and Health Benefits

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Turmeric is an excellent source of manganese and iron, and a good source of vitamin B6, fiber, copper, and potassium. Two teaspoons of turmeric provide about 16 calories.

Turmeric has a long list of health benefits, primarily due to its curcumin content. In particular, curcumin is touted as an anti-inflammatory and antioxidant. These two properties are important for preventing and helping relieve symptoms in such ailments as:

Arthritis
Heart disease (Ref)
Cancer (Ref)
Alzheimer’s and other neurological concerns

Some studies have shown that curcumin may be as potent as anti-inflammatory drugs and some over the counter medication like Motrin (Ref). Apparently, the way curcumin works is that it blocks the molecule that turns on the genes responsible for producing inflammation in the body (Ref).

It also may increase brain levels of BDNF (Brain-Derived Neurotrophic Factor), which is a growth hormone that could delay or reverse many brain diseases and age-related decreases in brain function (Ref). With respect to Alzheimer’s, curcumin may help clear Amyloid plaque build up that occurs with the disease (Ref).

Other studies have shown that frequent use of turmeric may lower rates of breast, prostate, lung and colon cancer. (Ref).

photo credit: FreeRangeStock

Curcumin’s antioxidant property may also be a strong contributor to helping with heart disease, arthritis and cancer prevention. As an antioxidant, curcumin can neutralize free radicals because of its chemical structure, boosts activity of the body’s own antioxidant enzymes, and may prevent oxidation of cholesterol in the body (Ref 1) (Ref 2).

As research continues, we hope to learn more about the powerful effects of curcumin and confirm its great medicinal properties.

Easy Recipes

As a spice, turmeric can be added to a number of savory and sweet dishes. For instance, sprinkle it on to eggs, add it to dips and dressings, mix it into rice puddings with cinnamon and raisins, use it in tea.

Here are two recipes to enjoy with turmeric – one from Whole Foods Market and one from Eating Well. In addition, be sure to check out our version of Shepherd’s Pie with a sweet potato crust in our recipe of the week.