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|Team info
|It is tough to dispute the superb rewards that on the web searching can offer you just about any individual. The best way to get the most worth for your buck whilst buying by way of the Net is to do a little bit of research in progress. By studying the details that follows, you will have the equipment to be a champion shopper.
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text: Sports Nutrition Print Pomegranate Juice and Muscular Strength By Darla Leal facebook twitter linkedin instagram Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. Learn about our editorial policy Darla Leal Medically reviewed by Medically reviewed by Richard N. Fogoros, MD on March 21, 2017 facebook linkedin Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Updated on November 20, 2019 Westend61/Getty Images More in Sports Nutrition Improving Performance Reducing Body Fat Messy to eat and a favorite juice to drink, the pomegranate has become well-known as a rich source of antioxidants. These powerful antioxidants are shown to provide general health benefits, which is why many are now drinking pomegranate juice regularly. Other research has indicated additional benefits for active adults and athletes through improved athletic performance. In order to understand how pomegranate juice may improve workouts and our muscle, we will break open the shell of this labor-intensive fruit for some answers. Pomegranate Facts Pomegranate (Punica granatum) is a nutrient-dense fruit with numerous medicinal properties. The fruit has been cultivated for thousands of years. Ancient China, India, and societies surrounding the Mediterranean gave pomegranate a prominent symbolic role in history. It appears ancient history already understood the power of the pomegranate. Each part of this unique fruit from root to seed contains valuable nutrients and antioxidants. The following is a list of antioxidants and phytonutrients (active compounds found in plants) specific to each part of the pomegranate: Juice: Quercetin, anthocyanins, vitamin C, ellagic acid, gallic acid, catechinsSeeds: Conjugated linolenic acid (CLA), linolenic acid, oleic acid, punicic acidPeel and pulp: Quercetin, gallagic acid, kaempferol, punicalaginRoots and bark: Gallic acid, punicotannic acid, mannite, pelletierine, n-methylisopelletierineFlower: Oleanolic acid, ursolic acid, anthocyanins The outer parts of the pomegranate are consumed typically as extracts, while the inner seeds and juice are what we eat and drink. The inner seeds and juice of the pomegranate have been the focus of most research, which has shown them to provide significant health and athletic benefits. The antioxidants found in pomegranate juice work in different ways to improve our health and athletic performance. Regarding our workouts and pomegranate juice, we should first understand the exercise-induced stress on the body and how antioxidants can help. What Happens to Our Muscles During Exercise? Exercise is great for improved health but it does place stress on our body. Our muscle tissue, cells, and central nervous system (CNS) undergo varying degrees of stress depending on workout intensity. Exercise-induced stress or oxidative stress is a normal and oftentimes uncomfortable response to exercise. Oxidative stress means there's an imbalance or compromise of normal body functions in response to physical exertion. Normal body reactions can include a release of inflammatory chemicals, increased lactic acid levels, exercise discomfort, and decreased energy. Active adults and athletes want to be able to train with less fatigue and discomfort and are using the benefits of pomegranate juice to improve their workouts. How Does Pomegranate Juice Help? Pomegranate juice contains powerful antioxidants shown to improve our health and enhance athletic performance. The abundance of polyphenols, quercetin, and nitrates found in pomegranate are shown to specifically improve exercise performance and muscular strength. Polyphenols are phytochemicals with antioxidant properties found in plant food sources. Polyphenols are also known as phenolics and give fruits like pomegranate their vibrant color. Phenolics provide numerous health benefits including reduced inflammation and protection of our cardiovascular system. Gallic acid is one of the polyphenols in pomegranate juice shown to improve muscle recovery and strength. Quercetin is a naturally occurring bioflavonoid found in a variety of plant food sources. Bioflavonoids or flavonoids represent a large class of antioxidants shown to reduce inflammation, remove toxins, and decrease cellular damage in the body. Pomegranate juice is a rich source of quercetin shown to help with muscle recovery and improved exercise performance. Pomegranates are indicated to be rich in nitrates which, according to research, improve athletic performance. Nitrates are chemicals naturally occurring in a variety of plant foods, and convert to nitric oxide in our body when consumed. Nitric oxide works by dilating our blood vessels to increase oxygen delivery to working muscles. This process is shown to increase cardiorespiratory performance and improve muscle function. The Research A study was conducted on elite weightlifters to examine the effects of pomegranate juice on muscle recovery. Olympic weightlifting is intense exercise typically followed by several days of weakness and soreness. This type of exhaustive training is shown to decrease strength, increase muscle damage, oxidative stress, and inflammation. Exercise-induced stress and the discomfort that follows cause many of us to discontinue our training programs. Volunteers for the research trial included nine young men who were elite weightlifters. The men were required to have at least three years of training experience and participate in weightlifting at least five times per week at 90-120 minutes per session. They were in good health, injury-free, and not taking antioxidants or anti-inflammatory drugs during or one month prior to the testing period. Prior to pomegranate juice supplementation, baseline values were recorded for a one-rep maximum lift for each Olympic movement (snatch, clean and jerk, and squat). Blood samples, blood pressure, and heart rate were also recorded before and after each training session. The participants were tested initially with a placebo followed by separate training using pomegranate juice supplementation. The participants began drinking 750ml (3 × 250ml/day) of pomegranate juice two days prior and continued throughout the research period. Pomegranate juice supplementation was indicated to significantly improve workout values compared to the placebo. The weightlifters were able to increase workout duration and the amount of weight being lifted. Results also indicated participants experienced decreased muscle soreness and faster recovery. The most significant improvements for decreased delayed muscle soreness were in the quadriceps vs biceps. The study also indicated improved systolic blood pressure both during and after training. Systolic blood pressure is the top value and measures the pressure in your blood vessels when your heartbeats. Pomegranate juice supplementation appears to have had a positive effect on reduced heart rate and glucose readings as well. Further results measured the blood serum biomarkers for muscle damage caused by exercise. The blood samples after pomegranate supplementation indicated creatine kinase (CK) and lactate dehydrogenase (LDH) were reduced. CK and LDH are muscle enzymes released during intense exercise and higher serum levels in our blood are indicators of muscle injury. Drinking pomegranate juice appears to significantly lower these values. Conclusions to the study suggest that drinking pomegranate juice during weight training and 48 hours following improves whole-body muscle strength. Researchers also mentioned that consuming 750ml daily could be the optimum dose to produce a significant anti-inflammatory effect. Overall, improved athletic performance, including muscle strength, resulted from pomegranate juice supplementation. However, because of small sample size, it's recommended further studies are conducted on a larger scale using athletes of varying sports. Additional Studies Found A study was conducted on 45 nonresistance-trained but physically active young men. The purpose of the research was to examine the dosages of pomegranate juice and their effect on isometric strength recovery after eccentric exercise. Eccentric exercise is also known as negative training where you lower a weight slowly against resistance/gravity. This allows the muscle to be pushed past normal points of failure. The men were divided into groups and drank pomegranate juice once daily (650mg gallic acid), twice daily (1300mg gallic acid) or placebo. Both the lower and higher doses of pomegranate juice resulted in significantly improved muscle strength compared to the placebo. Muscle recovery time was also greatly reduced for those drinking either dose of pomegranate juice. According to results, it appears drinking a larger dose of pomegranate juice may not be necessary to achieve improved muscle recovery benefits. Other research was performed using pomegranate extract on 19 young, highly active men and women. The study examined if nitrate-rich pomegranate extract would improve vessel dilation, blood flow, and exercise performance. Participants were given either 1000mg of pomegranate extract, 1000mg commercial pomegranate supplement, or placebo 30-minutes prior to exercise. Each volunteer completed three separate treadmill tests to exhaustion. Results indicated that pomegranate extract taken prior to exercise enhanced blood vessel diameter, allowing for better blood flow and oxygen delivery to working muscles. It also showed delayed fatigue and improved athletic performance in highly active individuals. Other Health Benefits Pomegranate fruit and juice is shown to improve athletic performance, but its powerful antioxidant properties also provide numerous other health benefits: Fights cancer: Research shows antioxidants found in pomegranate effectively inhibited cancer cell growth and slowed the progression of breast cancer and prostate cancer.Heart health: Studies indicate antioxidants found in pomegranate juice provide a cardioprotective effect. Drinking it regularly is said to reduce the incidence of atherosclerosis (hardening of the arteries), improve blood pressure, and reduce cholesterol levels.Hormone replacement therapy (HRT) alternative: pomegranate is a rich source of polyphenols or phenolics, a natural phytoestrogen shown to be a safer alternative for hormone replacement therapy (HRT), reducing the risk of breast cancer. Other Juices Improving Athletic Performance Discovering the numerous benefits of eating plants has opened doors to significant health improvement and enhanced athletic performance. Fruits and vegetables contain powerful phytochemicals that have changed our understanding and provided a renewed respect for the value of nutrition on our health. Pomegranate juice is only one of the many fruits among the foods shown to improve our health and fitness. Beet juice is a rich source of antioxidants and high in nitrate levels. Nitrate is naturally occurring in a variety of plant foods and converts to nitric oxide when consumed. Nitric oxide is said to improve blood flow and lung function, providing better oxygen delivery to working muscles. Active adults and athletes are supplementing with beet juice for improved athletic performance.Tomato juice contains essential nutrients and is a rich source of lycopene. Lycopene is a powerful antioxidant shown to reduce harmful inflammatory chemical levels released by the body during hard workouts. This antioxidant protection helps reduce oxidative stress caused by exercise and the reason many active adults are drinking tomato juice for improved athletic performance. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Machin, DR et al., Effects of Differing Dosages of Pomegranate Juice Supplementation after Eccentric Exercise, Physiology Journal, 2014. Sreekumar, S et al., Pomegranate Fruit as a Rich Source of Biologically Active Compounds, BioMed Research International, 2014. Trexler, ET et al., The effects of pomegranate extract on blood flow and running time to exhaustion, Journal of Applied Physiology and Nutritional Metabolism, 2014. Continue Reading

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|Product Spotlight
Announcing ORBexpress® 3.0, the World's First
Security-Evaluated Middleware
Following the successful completion of the security evaluation of ORBexpress® for the F-35 Lightning II Joint Strike Fighter program, the world's largest defense program, OIS has incorporated the evaluated changes it made to ORBexpress for that security evaluation into the newest version of generally available ORBexpress product, ORBexpress 3.0.
As a result, developers across a variety of different industries can now take advantage of the security-hardened architecture of ORBexpress while continuing to enjoy the fastest ORB available to them.
In addition to the security enhancements, ORBexpress 3.0 delivers improved support for multicore processors with weak memory reference models, making it easier for developers to write multi-threaded applications that can seamlessly take advantage of true parallel execution.
ORBexpress is the world's first communications middleware to undergo this stringent security evaluation. When failure is not an option, the most demanding mission-critical systems rely on ORBexpress. Read More»
|What They're Saying About OIS
"Through our collaboration with OIS—a company known for providing fast, mature and secure communications middleware for advanced embedded systems—we are now able to provide a high-performance, secure robotics platform to developers of robotics systems."
About Objective Interface Systems
OIS is the leading global provider of middleware solutions for inter-process communication for disparate systems. OIS offers ultra-low latency, real-time connectivity software development tools for use in complex and demanding environments, such as aerospace, defense, automotive, telecommunications, financial, medical, robotics, industrial automation, and consumer electronics. The ORBexpress product family is the most widely deployed communications framework for distributed and heterogeneous systems where failure is not an option.


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Online Casino Guide for Switzerland
The region of Switzerland has banned any type of gambling activities for most of the 20th century. A regulation was passed in 1921 by the country's government and all kinds of activities like these were forbidden in the state.
In Switzerland, even though gambling operations are moderately new, most inhabitants acknowledge it as an adored leisure activity. 50% and more of the Swiss inhabitants participate in the state's national lottery frequently.
In view of the fact that sports and poker betting as well as casinos are entirely lawful, the sector is anticipated to rise in fame.
Switzerland Online Casino Summary
As stated before, in 1921 the country restricted gambling and the restriction remained in place until 1993. The new legislation that was effected at the time still failed to entirely reverse the official prohibition. The reason is that it just allowed casino gambling with limited-stakes.
Many years afterwards in April 2000, the Federal Law on Games of Chance and Casinos allowed unlimited stakes gambling. It occurred for the initial time in around 80 years. Also, Swiss gambling regulations ensured that games were split into a couple of sections termed as games of chance and games of skill. Games of chance were the only ones permitted to be played in casinos based in Switzerland.
Up to now, there are nineteen casinos situated over the region of Switzerland. Additionally, there are eleven tracks for horse racing. The national lottery remained unlawful under the 1921 laws terms; however, the Switzerland cantons or provinces were permitted to arrange separate state lotteries.
Applicable Legislation
Swiss laws indicate that cantonal and federal supervisory regulators that handle the appropriate execution of the native gambling regulation exists. The Swiss Federal Gaming Board (SFGB) manages gambling games of luck (cash). It works as a separate public authority board that also forms a section of the federal Department of Justice and Police in the state.
Where supervising and managing casinos is concerned, the Gaming Board holds regulatory activities and monitors their adherence to the 1998 Federal Act of Games of Chance and Casinos. Also, SFGB presents the authority which makes resolutions on whether a game will be categorized as a game of skill or a game of chance.
The Swiss Federal Council defines the authority whose role is to provide casino licenses. Also, it decides the overall quantity of licenses to be provided and their validity period.
Meanwhile, the Intercantonial Lottery and Betting Board and the cantons manage the lotteries and betting. The Betting Board was formally set up in 2006 as the international licensing and supervising authority for establishments for betting and lottery on the country's regions. The Board carries out the assessment of the license applications.
The Federal Constitution's article 106 applies to Games of luck. It differentiates the two kinds of gaming; lotteries and casino gambling. To date, the Federal Gambling Act works as the key federal regulation connected to the gambling law on the country's territory.
Under public law, casino licenses are only issued to legal entities. Currently, licenses can be provided to co-operatives arranged according to the local legislation in the event that their members mainly live in Switzerland. Also, licenses are issued only if the applicant possesses sufficient capital and has good standing and can present guarantees for a suitable business.
In relation to providing a lottery license, permissions like this are only issued to public-law institutions and corporations as well as associations of people and foundations. It is a requirement for all lottery providers like these to have their main address on the country's territory.


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There are two words in the product description of this dress which instantly set The Fashion Police's alarm bells ringing. Those words:
Now, we've discussed overalls a lot recently, so you already know about our deep distrust of any item of clothing which is really intended to be worn during hard, manual labour, and is now being marketed as "fashion".
This model doesn't look like she just finished a hard shift at the garage, though, so while we hate the overall elements of this dress – probably enough to have called it in for questioning even without the raffia accomplice, actually – let's move on to the raffia.
Raffia. It's not something you really expect to find on a dress, do you? Hats, yes .Summer bags, maybe. A raffia dress is new(ish) territory, though, so while this one is only 55% raffia (the underskirt is linen), and undoubtedly took a lot of skill and effort to make, we still want to know:
Is it a crime of fashion?
You decide.[Click here for the product page]


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Office of Student Access and Wellness
The Office of Student Access and Wellness fosters equal opportunities to student success through accessible educational programs, disability-related advocacy, faculty and staff education, and an enhanced awareness of individual abilities and contributions. We are committed to an environment that respects and values diversity and encourages self-advocacy and self-determination.
In accordance with the Americans with Disabilities Act (ADA) of 1990, as amended, Ashford University prohibits discrimination on the basis of a disability. Reasonable accommodations will be granted to students who present appropriate documentation of disability and are otherwise qualified to participate in their specific program of study.
Contact a helpful member of Ashford's Student Access and Wellness staff at:
[email protected]
phone: 866.974.5700, ext. 20050
fax: 866.251.5407
Student Request Forms:
Accommodation Request
Alternate Media Request
Disability Verification
Support for students with disabilities
Accommodations and services available to students who qualify include:
- Disability-related advocacy and advising
- Course textbooks provided in electronic format
- Course audio content and related activities provided in accessible format (captioned videos, transcripts, or live remote captioning)
- Authorization of note taker or scribe for student coursework
- Additional time to complete quizzes, exams and assessments
- Additional time to complete assignments, projects and papers
- Tutoring services
- Community referral and liaison
If you have a disability that warrants a particular accommodation not listed above, contact [email protected] to discuss this request with our professional staff. Students are responsible for disclosing disability information and requesting accommodation, in accordance with University requirements. Students who need assistance, even on a temporary basis, are encouraged to utilize the services available through the Office of Student Access and Wellness.
What kinds of disabilities are served?
- Permanently visually impaired (legally blind, with progressive vision loss, etc.)
- Deaf or hard of hearing
- Psychological or psychiatric disorders (bipolar, obsessive-compulsive disorder (OCD), personality disorders, schizophrenia, etc.)
- Learning disabilities
- Acquired or traumatic brain injuries, epilepsy
- Autism, Asperger's Syndrome
- Mobility (including paraplegia, quadriplegia, post-polio, multiple sclerosis, muscular dystrophy or atrophy, spina bifida, etc.)
- Other (including cancer, diabetes, ADD / ADHD, etc.)
If you have a disability that you feel would qualify you for accommodation, or if you need assistance in determining if you may qualify, please contact [email protected].
Request accommodation based on a documented disability
If you are requesting accommodation based on a disability, please make your request in writing using the Accommodation Request form and disclose your disability in accordance with University requirements. Accommodations are authorized by Access and Wellness professional staff through an interactive process, which includes a combination of the student's account of disability or its impact, observations of the Access and Wellness professional staff member, and supporting documentation provided by the student. For more detailed information regarding documentation requirements, please refer to the Ashford University Academic Catalog.
Please understand that accommodations are not retroactive and the determination of reasonable accommodation resides with our professional staff.
Documentation Requirements
The Ashford University requirements for documentation are based on the Best Practices published by Association on Higher Education and Disability (AHEAD).
How does the University determine what documentation is required?
Ashford University will provide reasonable accommodation to students who provide appropriate documentation of a disability in order to ensure the accessibility of programs, services, and activities of the University.
Concerns or complaints regarding your accommodations or services should be directed to Rachel Orlansky, Director of the Office of Student Access and Wellness, or Mathew Galloway, Student Care Manager, at [email protected].
State and Federal Programs for Students with Disabilities
State Department of Vocational Rehabilitation (VR)
Under the Rehabilitation Act of 1973, as amended, states receive federal grants to operate comprehensive Vocational Rehabilitation (VR) programs. This state-operated program is designed to assess, plan, develop, and provide VR services to eligible individuals with disabilities, consistent with their strengths, resources, priorities, concerns, abilities, capabilities, interests, and informed choices. By providing services in this way, the VR program enables individuals with disabilities to prepare for and engage in gainful employment. Vocational Rehabilitation services are funded by state government and are not affiliated with Ashford University. Read the Vocational Rehabilitation Fact Sheet. Find the Vocational Rehabilitation Office in your area.
Vocational Rehabilitation & Employment (VR&E)
VR&E's primary benefit program is vocational rehabilitation services for veterans who have a service-related disability. To receive services, a veteran must be found both eligible and entitled. The outcome of these services leads to suitable employment that is consistent with the veteran's aptitudes and interests, or leads to the veteran achieving independence in his or her daily living. VR&E also provides Educational and Vocational Counseling for eligible service members, veterans, and veterans' dependents. The outcome of this counseling is assistance in the selection of an educational or vocational goal and assistance in the selection of training institutions where this goal may be pursued. Read more information regarding VR&E.
Ticket to Work and Self-Sufficiency Program (TTW)
The Ticket to Work and Self-Sufficiency Program is a federally funded avenue to employment for people with disabilities who want to join or re-enter the workforce. Millions of adults with disabilities who are receiving Social Security Disability Insurance (SSDI) or Supplemental Security Income (SSI) are eligible for a Ticket. The Ticket can be used to access employment services, vocational rehabilitation services, and other support services leading to self-supporting employment. Such services are provided at no cost to the individual. Ashford University is not a TTW vendor; however, students and potential students who wish to utilize TTW may gain client status with their State Department of Vocational Rehabilitation (a Ticket to Work vendor) and choose to attend Ashford University as part of their Vocational Rehabilitation plan. Read more information regarding TTW.
Promoting Awareness and Wellness in Students (PAWS)
Ashford University is proud to show you our PAWS! Every month, our Student Affairs team brings you a Promoting Awareness and Wellness in Students to highlight different causes and cultural celebrations that reflect the values of the University. In addition to learning about causes and recognition events, you'll find opportunities to get involved and make a difference. Visit the Ashford Hub now to find the newest edition and check back every month for a new feature! Feel passionate about a topic we highlight? Email [email protected] for more information.
The Ashford Hub
The Ashford Hub is your one stop source of information, articles, and videos on topics including Military Support and Engagement, Career Development and Planning, Diversity & Inclusion, Body & Mind Wellbeing, and Student Success. Whether perusing for your own growth and development or searching for an article that can be shared with a family member, this hub of information can be used to support your wellbeing, academic success, career development, and to enhance your connection to our Ashford community. We hope you'll take some time to check out the Ashford Hub today!
Health Information
What is the Affordable Care Act?
A comprehensive health care reform law enacted in March 2010 (sometimes known as ACA, PPACA, or "Obamacare").
The law has 3 primary goals:
- Make affordable health insurance available to more people. The law provides consumers with subsidies ("premium tax credits") that lower costs for households with incomes between 100% and 400% of the federal poverty level.
- Expand the Medicaid program to cover all adults with income below 138% of the federal poverty level. (Not all states have expanded their Medicaid programs.)
- Support innovative medical care delivery methods designed to lower the costs of health care generally.
Find more information about the Affordable Care Act, or read the full legislation. You can also See if You'll Save.
Health Insurance Terminology
Premium – The amount you pay to an insurance company for a health insurance policy - this is usually a monthly payment.
Deductible – The amount of money you must pay for medical services before your insurance begins paying.
Co-Insurance – The percentage of your medical costs that you are required to pay after your deductible has been paid. There is occasionally a maximum out-of-pocket amount that limits the amount of co-insurance you are required to pay.
Pre-Existing Condition – A medical condition experienced before the start date of your insurance policy.
Exclusion – A medical condition that the insurance policy does not cover.
Co-Payment – The amount that you are required to pay out-of-pocket, up front for a service or medication.
How much does health insurance cost?
The cost of a health insurance varies from plan to plan. Below are some good questions for you to ask to make sure you are choosing the best policy for you and your family:
- What benefits are offered?
- How much will I pay before insurance coverage begins? (How much is the deductible?)
- What will I pay for services after I pay the deductible?
- In total, how much will I have to pay if one of my family members or I become ill? (What is the out-of-pocket maximum?)
Purchasing insurance plans with the lowest premium or with a very high out-of-pocket maximum can result in many services and treatments being uncovered by the plan.


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200-250 gr of mixed beans ( I used 10 beans mix from Waitrose)
1tin of chopped tomatoes in their sauce
1 small red onion
2 small seedless peppers
1 handfull of green beans
dill, flat leaf parsley, fresh thyme
salt, pepper, juice of a lemon ( I used borsh but lemon will work just fine)
Soak the beans in water over night or at least a few hours. Boil them 30-35 min on medium high heat changing the water 2 times.
Add all the ingredients and boil for another 5 min the vegetables have to be cooked and the beans still firm.