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      "body": "Congratulations @topone! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@topone/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@topone) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=topone)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "Luckily, most women aren't afraid to lift weights these days, but many still avoid going too heavy. We're talking about sets of around 3 maximal reps here. Too bad for them, because females may benefit from heavy training even more than men.\n\nGrowth Hormone and Female Lifters\nIt all comes down to growth hormone. Where the male body relies more on testosterone to reap the benefits from weight training, the female body relies a bit more on growth hormone. Natural growth hormone plays a big part in both muscle and bone development. It also improves metabolic function and staves off tissue breakdown.\n\nSo, GH is good. And heavy lifting stimulates more growth hormone release in women.\n\nThe Study\nOne study on women looked at the effects that different kinds of weight training had on growth hormone. Researchers found that growth hormone was responsive to moderate (around 12 reps) and heavy (around 3 reps) lifting regimens.\n\n\"Since women rely on growth hormone to increase muscle and bone strength, the more growth hormone stimulated by a type of exercise, the better its outcome,\" researchers said.\n\nThe study had women weight training with different rep ranges for 24 weeks, complete with lots of blood tests. The heavier weight training protocols produced more biologically active growth hormone. Lead researcher William J. Kraemer noted: \"Women need to have a heavy loading cycle in their resistance training routines.\"\n\nNow, there's muscle-building value in lifting lighter weights too, like increased time under tension. But this study tells us that women shouldn't get stuck in the pattern of using only higher rep schemes and \"going for the burn.\" Those heavy sets, as heavy as 3 grunting reps, may be where a lot of the magic happens.![st.png](https://steemitimages.com/DQmfKpCaVrgZG4sFmWDdbF4UC6X3Be4GS8n62efm5nMBKRB/st.png)",
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      "body": "Eating more fruits, vegetables boosts psychological well-being in just 2 weeks\nPublished\tFriday 10 February 2017 By Honor Whiteman\t146\nFruits and vegetables are a pivotal part of a healthful diet, but their benefits are not limited to physical health. New research finds that increasing fruit and vegetable consumption may improve psychological well-being in as little as 2 weeks.\n[A selection of vegetables\nIncreasing fruit and vegetable intake may benefit psychological well-being.\nStudy leader Dr. Tamlin Conner, of the Department of Psychology at the University of Otago in New Zealand, and colleagues found that young adults who were given extra fruits and vegetables each day for 14 days ate more of the produce and experienced a boost in motivation and vitality.\n\nThe researchers recently reported their findings in the journal PLOS One.\n\nAccording to the United States Department of Agriculture, adults should aim to consume around two cups of fruits and around two to three cups of vegetables daily.\n\nOne cup of fruits is the equivalent to half a grapefruit or a large orange, and one cup of vegetables is proportionate to one large red pepper or a large, baked sweet potato.\n\nAs part of a healthful diet, fruits and vegetables can help reduce the risk of obesity, type 2 diabetes, heart disease, stroke, and some types of cancer.\n\nIn recent years, studies have suggested that fruit and vegetable intake may also improve mental health. For their study, Dr. Conner and team set out to investigate this association further.\n\nIncreased motivation, vitality with higher intake of fruits and vegetables\nThe researchers enrolled 171 students aged between 18 and 25 to their study, and they were divided into three groups for 2 weeks.\n\nOne group continued with their normal eating pattern, one group was personally handed two additional servings of fresh fruits and vegetables (including carrots, kiwi fruit, apples, and oranges) each day, while the remaining group was given prepaid produce vouchers and received text reminders to consume more fruits and vegetables.\n\nAt the beginning and end of the study, participants were subjected to psychological assessments that evaluated mood, vitality, motivation, symptoms of depression and anxiety, and other determinants of mental health and well-being.\n\nThe researchers found that participants who personally received extra fruits and vegetables consumed the most of these products over the 2 weeks, at 3.7 servings daily, and it was this group that experienced improvements in psychological well-being. In particular, these participants demonstrated improvements in vitality, motivation, and flourishing.\n\nThe other two groups showed no improvements in psychological well-being over the 2-week period.\n\nFurthermore, no improvements were seen in symptoms of depression and anxiety in any of the groups. \"The majority of research linking depression to dietary patterns has been longitudinal, meaning that possible differences in ill-being may be established over a much longer period of time rather than our brief 2-week period,\" note the authors.\n\nStill, the researchers say that their findings indicate that increasing the intake of fruits and vegetables through personal delivery may lead to rapid benefits for psychological well-being.\n\n![fit ex.png](https://steemitimages.com/DQmU5XaHWiAfqQJivosjAiLvAS388pZi84PNJvL7toY7NJu/fit%20ex.png)",
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