The Biomechanics Of Skateboarding

Skateboarding is a sport, an art form, a lifestyle, and a culture.

To a non-skater, riding a board may appear as an effortless recreational activity. However, anyone who has ever tried pushing a skateboard will know what a tedious task it is – just to make the board go.

As a form of exercise, skateboarding requires a high level of balance, coordination and overall muscle demand response due to the multiple joint movements being performed in rapid succession. Skateboarding also delivers a challenging cardiovascular workout that strengthens the heart, lungs, and vascular system, enabling oxygenated blood to be pumped and processed by the body more efficiently.  This ultimately results in an increase in energy levels and improved endurance.

Mentally, when a person is skateboarding, both hemispheres of the brain are activated to regulate balance, sharpen stimulus reactions and increase presence of mind. Correspondingly, skateboarders experience improved sleep quality, lowered stress response, improved memory, spatial orientation, focus and self-esteem, plus an overall heightened sense of competency, wellbeing and resilience.

The muscles that come into play while skateboarding are:

Core (Trunk)

Skateboarding works your core muscles by stabilizing your body and allowing you to balance on unstable surfaces, which is a critical component of skateboarding. The abdominal and extensor muscles of the back are the support muscles that help stabilize the core area. These are the muscles that connect the lower body movement to the upper body maintaining stability in the hip and lower back. The core includes your abdominal muscles, the muscular structure of your hips, and muscles that surround your spine. Your hip muscles include over 10 inner muscles that stabilize the hip joint. Spinal muscles include large muscles such as the latissimus dorsi and trapezius in addition to several inner muscles that extend the length of your spine.

The movements of the trunk are:

  • Flexion – the rectus abdominis muscles lean the chest and stomach forward.
  • Extension – the erector spinae muscles of the back support the spine when it flexes forward.
  • Rotation – the external and internal oblique abdominal muscles control the trunk rotation.

Gluteus Maximus

The gluteus maximus is among the largest muscles in your body, which extends from your hips to hamstrings. The gluteus maximus is an important stabilizing muscle for skateboarding, which allows you to maintain balance when transitioning from a crouched to upright posture. Extending, particularly hyperextending, your hips activates the gluteus maximus. Hip hyperextensions help skaters gain maximal speed when propelling forward on a flat surface.

Hip Joint

The hip joint allows for a wide range of motion providing six important movements. Many muscles cross the hip from various angles. In skating, the abduction, extension and external rotation motions are the three most important. Some of these muscles interface with the knee joint.

The six movements of the hip joint are:

  • External Rotation – muscles of the external rotation turn the leg and kneecap outward.
  • Internal Rotation – muscles of internal rotation turn the leg and kneecap inward.
  • Abduction – The abduction muscles move the leg away from the midline of the body.
  • Adduction – The adduction muscle group consist of the groin muscles that move the legs toward the midline of the body.
  • Extension – muscles move the thigh backward opposing the flexion muscles – an important movement for gaining forward speed with one foot while skateboarding.
  • Flexion – muscles move the thigh toward the chest opposing the extension muscles.

Knee Joint

The knee performs the action of extension (skating stride push-off) and flexion (returning the leg to the glide position). The quadriceps is made up of four muscles: vastus intermedius, rectus femoris, vastus lateralis and vastus medialis.

Three muscles make up the hamstring muscle group: biceps fermoris, semitendinosus and semimembranosus.

The movements of the knee are:

  • Knee Extension – quadriceps muscle group are the key muscles involved in the knee extension. Skating moves such as the Ollie involve knee extension and hip flexion. Skaters accelerate upward by explosively straightening the legs, which extends the knees. The hips flex shortly after impact on the downward phase of the Ollie.
  • Knee Flexion – Hamstring muscle group are responsible for knee flexion, which allows you to bring your calves up toward the back of your thigh. Flexing your knee is important for crouching down to maintain a lower center of gravity while skating.

Lower Legs

The gastrocnemius muscles, known as the calves, assist your quadriceps extend your knees. Skateboarders rely on the gastrocnemius for plantar flextion of the ankle, which points your toes downward. Planter flexing allows you to shift your weight toward the front of your body, which helps turn the direction of a moving skateboard in that direction. The tibialis anterior muscle, which forms your shins, controls dorsal flexion. Dorsal flexion allows you to tilt your heels downward while skateboarding, which provides directional control in the opposite direction of plantar flexion.

Ankle Joint

The calf muscles (soleus and gastocnemius) and the anterior shin section (tibialis anterior) muscles contract isometrically during the push-off phase and the glide phase.

Exercises That Help You With Skateboarding

Exercises that help you with skateboarding strengthen the muscles necessary to increase your performance and advance in the sport. Skateboarding primarily works the lower body to manipulate the board as you ride and do tricks, while balance requires a strong core. Do up to three sets of eight to 12 repetitions at least twice a week to reap the benefits of strength training exercises.

Barbell Calf Raises

Barbell calf raises exercise your calf muscles, which are critical to balancing on a skateboard. Stand under the barbell with one foot in front of it and one foot behind — this is called a split stance. Hold the bar with your palms facing forward and a bit wider than shoulder-width apart. Place the bar at the top of your shoulders or across the back of your shoulders. Unrack the barbell and take one step backward to get into the starting position. Raise your heels off the floor while you count to three and lean slightly forward to maintain your balance. Lower your heels for a count of three to the starting position to complete one rep.

Seated Leg Press

The leg press targets your quads, which work hard to help you balance and execute tricks that require jumping and subsequently landing. Adjust the seat so your knees bend 90 degrees when your feet are flat on the foot plate. Grasp the handles at your sides. Relax your back, neck and head against the backrest and look forward to get into the proper starting position. Extend your legs without locking your knees and return to the starting position to complete one repetition.

Stability Ball Hamstring Curl

The stability ball hamstring curl strengthens your glutes and hamstrings. These muscles help you stand on your skateboard in a crouched position for long periods of time. Working with the stability ball develops balance. Lie on the floor with your feet, ankles and lower calves atop the stability ball. Extend your arms out to the side at shoulder height with your palms flat on the floor and look at the ceiling in the starting position. Contract your abs to lift your back off the floor so your body forms a straight line from your shoulders to your toes. Next, bend your knees to roll the ball toward your feet so you can place the soles of your feet atop the ball. Slowly return to the starting position to complete one repetition.

Core Muscles and Balance

Strengthen your core muscles and develop your balance with the yoga half-moon pose. From a standing position, bend over from your hips toward the floor. Place your left hand on the floor, bending your knees if necessary, and your right hand on your hip. Lift your right leg behind you, gain your balance and rotate your hips and torso to face the right wall. Hold for 15 to 30 seconds, and reverse the movements to get back to a standing position. Repeat on the other side.

Oat Milk

The oat (Avena Sativa), sometimes called the common oat, is a species of cereal grain grown for its seed – which is known by the same name but normally in the plural. While oats are suitable for human consumption as oatmeal and rolled oats, one of its most common uses is as livestock feed. Oats are a nutrient-dense food with numerous health benefits including lower blood cholesterol when consumed regularly.

The first example of an oat-based beverage was in the early 1990s, when Scientist Rickard Oste developed oat milk. Oste was researching lactose intolerance and sustainable food systems at Lund University in Sweden when he invented the drink. Soon thereafter, using his patented enzyme technology that copies nature’s own process to turn fiber rich oats into nutritional liquid food for humans, Oste founded Oatly, the first commercial manufacturer of oat milk.

The production of oat milk is similar to that of most other plant milks. Cereal grains like oats are indigestible when unprocessed due to their hard, outer hull, so processing is necessary to create a product with nutrients which are bioavailable. The procedure starts by grinding, or milling, oats to break apart their outer hull.

Soaking and subsequently extracting nutrients from the oats have the most direct implications on the final milk product. Increasing the yield in this step may be assisted by chemical catalysts, enzymes, or an increase in temperature, all in order to remove nutrient molecules from the solid byproduct and incorporate them into the liquid. Chemical catalysts increase the pH of the mixture, enzymatic catalysts induce partial hydrolysis of proteins and polysaccharides, and higher temperatures increase reaction rates. Separating the liquid from the solid byproduct is a simple step achieved through filtration, decanting, or centrifugation.

Once the liquid product is isolated, adding other ingredients, such as fortifying vitamins and minerals, or sweeteners, flavorings, salts, oils, and similar, formulates the final product. Oat milk is naturally lower in calcium, iron, and vitamin A than dairy milk, so the addition of these nutrients is necessary in order for the product to be a viable dairy milk substitute. Homogenization and heat-treatments such as pasteurization or ultra-high temperature (UHT) treatments are used to extend the product’s shelf life.

Oat milk, with its naturally creamy texture and a characteristically oatmeal-like flavor, is highly applicable for diets of individuals who suffer from lactose intolerance (LI), cow’s milk allergy (CMA), celiac disease (CD), irritable bowel syndrome (IBS), radioiodine cancer treatment, eczema, inflammatory bowel disease (IBD), and other conditions which cause poor reactions to dairy. But the use of oat milk in one’s diet can also be a lifestyle choice, independent of medical dietary restrictions, because of its high fiber content, strong nutritional profile and more environmentally sustainable footprint.

Silver Screen Shape-Up Secrets Of Legendary Hollywood Leading Ladies: Marlene Dietrich

Screen icon Marlene Dietrich has the unfortunate distinction of being one of the first actresses publicly told to lose weight by her studio. Shortly thereafter, she began a punishing weight-loss diet of broth, cottage cheese, and toast, combined with an exercise regimen that included swimming and free weights.

After that initial slim down, Marlene regularly followed the very popular and widespread “13-Day German Diet” to help “shape and tone” her body. Once every six months, she closely followed the structured meal plan which consisted of a precisely calculated, strict sequence of dishes that allows for no deviation. In between meals, the incomparable actress drank only mineral water.

Because the diet is nutritionally inadequate and severely restricts calorie intake, there are a number of disadvantages to following what some refer to as a “calorie-cycling” diet. Cutting calories too low and dropping weight too quickly can result in a litany of negative effects on the body including metabolic slow down and weight gain, muscle loss, lethargy, fatigue and general weakness, headaches and difficulty concentrating, dry or cracked skin, and hair loss. As for Marlene, who lived to be 90 years old, it has been said that she frequently spoke of a feeling of “discontent (hunger) in the stomach” while on the 13-day course.

Throughout her long and storied career, which spanned from the 1910’s to the 1980’s, Marie Magdalene “Marlene” Dietrich successfully traded on her glamorous persona and smoldering physical sex appeal to become one of the highest-paid actresses of the era. We’ll probably never know if it was the extreme diet or her use of Tinseltown magic (body-sculpting undergarments, nonsurgical temporary facelifts (tape), expert makeup and wigs, and careful stage lighting) that helped preserve Dietrich’s signature look, slim figure and energetic on-screen demeanor. But what we do know for sure is that her commanding aura and boundary-pushing performances continue to fascinate contemporary audiences to this day.

Here’s a quick look at the 13-Day German Diet:

As noted above, the following diet is nutritionally inadequate and potentially dangerous. It eliminates food groups altogether and is lacking the essential vitamins and minerals that your body needs to fully and properly function. It is provided here for informational purposes only. Do not begin or use any aspect of this diet until you have consulted with and received specific approval from your personal physician to do so. If your physician gives you specific permission to begin or use this diet, do so only under their direct supervision at all times. The author of this material strongly recommends that you DO NOT begin and/or use the following diet in any way or manner. Use of this diet and/or any information contained herein is at your sole risk and the author disclaims any and all liability arising directly or indirectly from the use of any information contained herein.

Monday

  • Breakfast: 1 cup of unsweetened black coffee or tea and 1 small cracker.
  • Lunch: 2 hard-boiled eggs, 80 grams of spinach seasoned with a little oil, and 1 tomato.
  • Dinner: 1 small beef or pork cutlet, 150 grams of salad (finely chopped tomatoes and green onions) seasoned with oil.

Tuesday

  • Breakfast: 1 cup of unsweetened black coffee or tea, and 1 small cracker.
  • Lunch: 200 grams of salad (chopped cabbage and tomatoes) seasoned with oil, and dessert choice: 1 medium orange, 2 tangerines, 1 large apple, or 3 plums.
  • Dinner: 2 hard-boiled eggs, 200 grams of lean boiled beef, and 80 grams of green (romaine lettuce) salad.

Wednesday

  • Breakfast: 1 cup of unsweetened black coffee or tea.
  • Lunch: 1 hard-boiled egg, 200 grams of boiled carrots seasoned with a small amount of oil, and 100 grams of cheese.
  • Dinner: 250 grams of fruit salad (apple, mandarin, banana, pear or any other fruit to your taste).

Thursday

  • Breakfast: 1 glass of fresh apple juice.
  • Lunch: 250 grams of fried or boiled fish, 1 tomato, and 1 large apple.
  • Dinner: 1 small beef or pork cutlet, 150 grams of mixed green salad seasoned with a little oil or lemon juice.

Friday

  • Breakfast: 1 glass of fresh carrot juice.
  • Lunch: 200 grams of fried chicken, and 100 grams of mixed green salad with lemon juice.
  • Dinner: 2 hard-boiled eggs, and 1 small grated carrot seasoned with oil.

Saturday

  • Breakfast: 1 cup of unsweetened black tea and a cracker.
  • Lunch: 200 grams of roast beef and 150 grams of chopped cabbage salad seasoned with lemon juice.
  • Dinner: 100 grams of grated carrots seasoned with oil, and 150 grams of cheese.

Sunday

  • Breakfast: 1 cup of unsweetened black tea and a cracker.
  • Lunch: 200 grams of fried or boiled chicken.
  • Dinner: 300 grams of any fruit (apples, pears, plums, oranges, or any other fruit to your taste).

Legendary Bodybuilder Actors: Mike Henry

Michael Dennis Henry was a bodybuilding professional football player at the time he entered the acting profession.

Mike played for the Pittsburgh Steelers from 1958 to 1961 and the Los Angeles Rams from 1962 to 1964. During part of that time, he was under contract with Warner Brothers and played a variety of parts on TV’s Surfside 6, Hawaiian Eye, Cheyenne, and in the feature film Spencer’s Mountain.

Mike’s most prominent role was as Tarzan in three 1960s movies that were filmed back-to-back in 1965: Tarzan and the Valley of Gold, Tarzan and the Great River, and Tarzan and the Jungle Boy. The role of Tarzan came Mike’s way when producer Sy Weintraub (a Rams Fan) saw him in a TV documentary about the football team produced by and featuring Mike. Weintraub had been searching for a “younger Burt Lancaster” type and believed that Mike would be a perfect King of the Jungle for his upcoming film productions and a TV series that he had in early development. Critics agreed, saying that the dark-haired, square-jawed, bodybuilder resembled classic illustrations of the ape-man more than any other actor who had taken on the role before. Unfortunately, Weintraub’s Tarzan productions were less than ideal for Mike who suffered animal bites, food poisoning, numerous infections, a liver ailment, and impossible work schedules in Mexico and Brazil. After completing his final Tarzan film, Mike turned down the television series and sued the producer for maltreatment, abuse, and working conditions detrimental to his health and welfare. Ron Ely starred in the subsequent series.

Mike went on to portray Sergeant Kowalski in The Green Berets with John Wayne, Luke Santee in More Dead Than Alive with Clint Walker and Vincent Price, corrupt Sheriff “Blue Tom” Hendricks in Rio Lobo with John Wayne, and a nasty prison guard in The Longest Yard with Burt Reynolds. Mike also acted with Charlton Heston in three films: Number One, Skyjacked, and Soylent Green.

Mike is probably best known to movie audiences for playing Jackie Gleason‘s character’s dim-witted son “Junior” in the highly popular Smokey and the Bandit comedies, starring Burt Reynolds and Sally Field.

Sadly, Mike retired from acting after being diagnosed with Parkinson’s Disease in 1988.

Legendary Bodybuilder Actors: William Smith

William Smith is an American actor who has appeared in almost three hundred feature films and television productions.

While serving in the United States Air Force as a Russian Intercept Interrogator with both CIA and NSA security clearances, Bill flew secret ferret missions over the Russian SFSR. He also managed to win both the USAF weightlifting and arm-wrestling championships. After his service, the 6’2” bodybuilder went on to hold a 31-1record as an amateur boxer, win multiple global arm-wrestling competitions, develop exceptionally proficient fighting skills in the martial arts, hone his fluency in five languages and study at Syracuse University, the University of Munich, the Sorbonne in Paris, and finally at UCLA where he graduated Cum Laude with a Master’s Degree.

Often called “the greatest bad-guy character actor of our time”, Bill is probably best known for his portrayal as “Falconetti” in ABC’s Rich Man, Poor Man. But his legions of fans best know the chiseled 200-pound actor as series-regular favorites police Sergeant Danny Keller on The Asphalt Jungle, as Texas Ranger Joe Riley on the NBC western series Laredo and as Detective James “Kimo” Carew on Hawaii Five-O.

Legendary Bodybuilder Actors: Clint Walker

Clint Walker was an iconic American actor and is perhaps best known for his starring role as cowboy Cheyenne Bodie in the Warner Bros. western series “Cheyenne” which ran on ABC from 1955 to 1963.

Born Norman Eugene Walker in Hartford, Illinois, Clint left school at an early age to work on a riverboat before becoming a United States Merchant Marine at the age of 17- during the last months of World War II.

After leaving the service, Clint began his career on screen after working a variety of odd jobs in Brownwood, Texas, Long Beach, California, and Las Vegas, Nevada – where he worked as a doorman at the Sands Hotel.

After appearing in small roles in various films, Clint was hired by Cecil B. DeMille to appear in The Ten Commandments – a casting that caught the attention of Warner Brothers. The famous studio offered him an audition for the lead in a television series set in the Old West that they were developing called, “Cheyenne”. Clint’s striking good looks, imposing physique and easy acting style combined to help him clinch the role of a roaming cowboy hero in the post-American Civil War era.

 

After “Cheyenne”, Clint moved on to film roles, primarily in Westerns and war movies, including “Fort Dobbs”, “Yellowstone Kelly”  “Send Me No Flowers”, “None But the Brave”, “The Night of The Grizzly”, and “The Dirty Dozen”. He also guest starred in an impressive roster of televisions shows and television movies including “The Jack Benny Program”, “The Lucy Show”, “Yuma”, “Hardcase”,“Killdozer”, “Snowbeast”, “Love Boat”, and “Kung Fu: The Legend Continues”.

 

The legendary Vince Gironda once called the 6’6”-210 pound actor “the most physically impressive big man I have ever seen. What a natural body!”

The Mae West Revue

Masterful at innuendo and double-entendre, buxom Mae West was a phenomenally successful comedic actress in the 1930s. Her star had all but faded when, at age 61, she launched a ground-breaking stage show in Las Vegas. Instead of casting the typical costumed showgirls, West selected a bevy of bodybuilding beefcakes including George Eiferman, Irvin “Zabo” Koszewski, Dick DuBois, Dominic Juliano, Joe Gold, Armand Tanny, Gordon Mitchell, Mickey Hargitay, and Charles Krauser to be her “chorus”.

The Mae West Revue opened at the Sahara Hotel in 1954 with West vamping through racy skits and bawdy songs such as “I Want to Do All Day What I Do All Night” while surrounded by her handsome musclemen. The combination of her ribald humor and the sensation of flexing bodybuilders made the show a runaway smash. It toured the country’s top venues, drawing celebrities, including then-Senator John F. Kennedy, and broke all attendance records at New York’s legendary Latin Quarter.

The revue’s demise was hastened at a press conference in 1956 when Krauser (who loved West) punched out Hargitay (whom West loved). Krauser later changed his name to Paul Novak to escape his newfound notoriety, and was West’s live-in lover for the final 24 years of her life.

Though the show closed at the Sahara in 1957, The Mae West Revue is still considered a seminal showcase where popular and physical culture merged and bodybuilders posed on some of the most exalted stages for some very prestigious audiences.

April Atkins – The World’s Strongest Seventh Grader In 1954

In the mid-1950s on California’s famed Muscle Beach, there was one individual who routinely “blew minds” by performing utterly improbable feats of strength. Her name was April Atkins, and unlike the adult strongmen who flocked to this Mecca of physical fitness, she was only in the seventh grade and weighed just 79-pounds. And among those giants, little Ms. Muscle proved herself to be the strongest girl in the world.

From carrying the weight of four adults, the equivalent of 710 pounds, on her back, to holding a man’s full body weight above the sand, while hanging upside down from gymnastic rings and swinging, April became quite a sensation. In fact, a series of photos was even taken of her in 1954 by LIFE’s Loomis Dean, but they never ran in the magazine.

Beyond those photos little more is known about April, so what became of her remains a mystery.

Cottage Cheese

Cottage cheese has long been known as one of the most popular products that come from milk and has played an essential role in the human diet for centuries. The ancient Mesopotamians made a type of salty, sour cheese – very similar to cottage cheese – that dates back to the 3rd Century B.C. Legend has it that it was invented by accident when a desert traveler filled his sheep stomach saddle bags with milk prior to beginning his journey. As the traveler and his camel traversed the hot environment, the sloshing of the warming milk inside the bags mixed with the natural rennet from the sheep stomach and produced tasty cheese curds that eventually became very popular in the region. Rennet is a cocktail of enzymes that, among other things, curdles the casein in milk and is found naturally in the stomachs of ruminant mammals.

It is generally believed that the “cottage” descriptor comes from early American settlers to identify a type of simple cheese that was regularly made in small country homes, often called “cottages”. In these homesteads, cooks set older, slightly soured milk – left over from butter making – near a fire or other warm place. Bacteria thrived in the warming milk, and after a day or two, it would transform the liquid milk into soft, lumpy white cheese. Some cooks would further treat the curd by cooking it dry and washing it with cold water, producing what is sometimes called pot cheese; others would mix in a bit of cream to add richness to the final product; while others would strain and press the curd, producing farmer’s cheese.

The first known documented use of the term “cottage cheese” appears in July of 1831 in “Godey’s Lady Book” a Philadelphia based magazine published by Louis Antoine Godey. Intended to entertain, inform and educate the women of America, Volume 3 of the publication included an article titled “Country Lodgings, A Sketch, by Miss Leslie”, in which reference is made to “a small glass dish of that preparation of curds, which in vulgar language is called smear-case, but whose nom de guerre is cottage-cheese”. Given that the author of the piece seemed to think the audience wouldn’t necessarily be familiar with the name “cottage cheese”, we can deduce that it was either a relatively new name or a regional one that the Lady’s Book’s wider readership might not be familiar.

Today, there are four types of commonly available milkfat cottage cheese products: nonfat, 1%, 2%, and regular (4%).

  • Nonfat: While known and labeled as fat free or 0% cottage cheese, it can actually have up to 0.5% total fat and still be considered nonfat by the USDA. There are approximately 80 calories in a 1/2 cup.
  • 1%: Often referred to as low-fat on the container, this cottage cheese contains 1% milkfat, 90 calories per 1/2 cup, a fat content of 1-1.5 grams.
  • 2%: Is typically billed as reduced-fat cottage cheese with 2% milkfat, 100 calories per 1/2 cup and about 2.5 grams of fat.
  • Regular (4%): Made from a minimum of 4% milkfat, regular cottage cheese is sometimes called creamed cottage cheese because of the cream that is added at the end of processing. This creamy concoction has about 110 calories in a 1/2 cup and at least 5 grams of fat.

There is an amazing number of health benefits associated with cottage cheese:

  • It’s a good source of protein that, like many other dairy products, is high in dietary protein, and is associated with improved fat loss, muscle gain, recovery and athletic performance. 100g of cottage cheese (a relatively small portion) contains approximately 11-12g of protein and is approximately 20% of the average person’s daily requirements.
  • It’s a good fat source whose profile is a good mix of high-quality saturated and unsaturated fats.
  • Cottage cheese supports proper immune function and the health of skin and other tissues with 7% of our daily allowance of Vitamin A per 100g,
  • It’s a calcium rich food that offers benefits including bone strengthening and weight loss, preventing osteoporosis and colon cancer, and helping the nervous system in sending nerve impulses.
  • It reduces the risk of breast cancer with its high levels of calcium and vitamin D.
  • It’s rich in B-complex vitamins which are helpful in various metabolic activities in our body including muscle building, fat loss, immune function and blood health. They include vitamin B12 (which is needed for proper brain functioning and iron absorption), riboflavin (for converting carbohydrates into energy), pantothenic acid (that acts as a synthesizer in forming proteins, fats, carbohydrates, and amino acids in our body), thiamin (for converting sugars into energy in the pyruvate dehydrogenase system), niacin (for its role in digestion, energy production, and cholesterol reduction), and folate (to help in fetal development in pregnant women, producing red blood cells, and keeping the heart healthy).
  • It reduces cell damage and risks of prostate cancer with its abundance of selenium – a trace element which has profound antioxidant effects and may reduce the chances of developing cancers generally and cancer of the prostate, specifically.
  • It’s a great source of magnesium that, in the human body acts as a catalyst in promoting biochemical reactions, activating various enzymes in the body, maintaining muscle and nerve functioning, supporting the immune system, assists in maintaining blood sugar levels and prevents heart attacks, constipation, psychiatric disorders, migraine, and collagen.
  • It contains potassium which is an important component in neural activities of the muscle and brain. Intake of potassium on a regular basis prevents stroke risk (by lowering blood pressure and the contraction of vessels), decreases stress and anxiety levels, and relieves muscle cramps.
  • Its level of zinc (a trace element found in the human brain, muscles, bones, kidneys, liver, prostate, and eyes) helps in the metabolism of DNA and RNA, improves the immune system and digestion, controls diabetes, relieves stress and anxiety, cures night blindness, improving ocular health, preventing appetite loss and prostate disorder, and fights various infections.
  • It also contains phosphorus, which plays a major role in the formation of DNA and RNA, is a major component in forming bones along with calcium, helps in digestion and excretion, and in the production and extraction of energy in the cells.
  • Cottage cheese has antioxidant properties thanks to the trace element selenium that is found in cottage cheese. Required by the body in only very small quantities (50 mcg to 70 mcg in adults), selenium is an antioxidant that protects cells and DNA from damage, reduces the risk of prostate cancer and may slightly extend the lives of people diagnosed with colon cancer.

A few delicious ways to enjoy cottage cheese:

  • Serve it with fruit – a perennial favorite.
  • Mix it with apple butter, nut butter, or … wait for it, peanut butter. Stir a tablespoon of your favorite nut butter into a half cup of cottage cheese.
  • Stuff celery or dip a dollop onto whole grain toast or crackers.
  • Add it to smoothies.
  • Add it to pancake batter to make Cottage Cheese Pancakes, which are much higher in protein than regular ones and taste even more delicious.
  • Make cheesecake muffins by stirring cottage cheese into muffin batter.
  • Stir it into pasta. The cottage cheese gets warm and creamy and is especially good with lots of freshly ground pepper. Or, use it instead of ricotta cheese in lasagna, baked pasta, or baked ziti.
  • Serve it on a baked potato with salsa.
  • Fill up a hollowed-out beefsteak or Roma tomato. Or put some in a spooned-out melon.
  • Spread it on toast or a bagel.
  • Spread it on slices of apple or pears.
  • Add a spoonful to your scrambled eggs for an amazing cheesy flavor with an extra dose of protein. Or, add some to your omelet or quiche.
  • Use blended cottage cheese as a substitute for sour cream based dips.
  • Season a bowl full with your favorite spice blend or some pesto.