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4 FACTS YOU MAY NOT KNOW ABOUT THE GLUTE MUSCLES

February 2, 2020

According to a renowned plastic surgeon in New York City, Dr. Matthew Schulman, there are different types of butts in the world, which is determined by the hip and pelvic bone placement, fat distribution, and the size of the underlying gluteal muscles.

In Hollywood, J Lo, Kim Kardashian West, and Serena Williams are just some of the many celebrities who have the ideal 36-24-36 body proportion with a rounder fuller butt included. So, how can you achieve the perfect butt for your body? First, you have to understand glute muscles and how they affect your butt shape.

In this post, you'll learn more about the good to know facts about glute muscles.

1. Three Muscles of the Butt

The glute muscles make up the shape of the butt, which works every time the thighs are raised to the side, and so as when the legs are rotated, or the hips thrust forward. The three muscles that make up the glutes or butt include the following:

●      Gluteus Minimus: It serves as the main internal hip joint rotator, which helps with the movement away from the center of the body (abduction) and inward or medial rotation of the thighs.

●      Gluteus Maximus: It's considered as one of the strongest muscles that are located in the buttocks, which is connected to the tailbone (coccyx) and the other surrounding bones. This gluteus muscle is responsible for the thigh and hip movement.

●      Gluteus Medius: This glute muscle is thick, broad, and it's a radiating muscle located on the outer pelvic surface.

2. Increased Protein Increases Glute Muscles for Sexier Butt

Dietary modification is a must if you aim to enlarge your butt. The glute muscles that make up your buttocks tend to grow faster with increased protein intake. After exercising, taking high-protein foods and dietary protein supplements can help you achieve the best butt shape and size.

Here are the best dietary sources of protein to promote gluteal muscle growth and development:

Salmon: It's a rich protein dietary source that also provides a good source of omega-3 fatty acids to reduce inflammation after intense exercise.

Legumes: A cup of cooked chickpeas (164 grams) provides adequate protein at 13 grams. It promotes maximum muscle synthesis and proper growth and development of gluteal muscles.

Flax Seeds: It's a good source of omega-3 fatty acids, B vitamins, magnesium, and phosphorus, which boost protein intake.

Eggs: This highly nutritious food is rich in protein and the amino acid, leucine, which stimulates muscle production, reducing muscle breakdown. If you want to gain muscle without fat, include eggs in your daily main diet plan.

3. Best Exercises for Glutes

Look good wearing your skinny jeans with a better butt by performing the highly recommended butt exercises. Make your glutes stronger to improve your athletic performance, core stability, and mobility as you age.

Here are the best exercises for glutes:

Kettlebell Deadlifts: You can perform this exercise by standing with your feet about shoulder-width apart and position your kettlebell between your feet. While you lower your hands to the handle of the kettlebell, bend your knees and hinge your hips. Extend your hips while gripping the handle, exhaling as you drive the kettlebell through your heels. When lowering the kettlebell back to the ground, slowly inhale and hinge at your hips and bend your knees as needed.

Kettlebell Swings: It involves hiking the kettlebell between your legs. Make sure to catch the force of the kettlebell with your hips. As you swing the kettlebell, exhale and thrust your hips, straighten your legs, and squeeze your abs and glutes. Inhale when the kettlebell reaches your chest height and allow it to fall, guiding the kettlebell to the initial or “hiked” position.

Strength Training: It helps activate your glute muscles. Some examples include kneeling band hip thrust, pelvic tilt, and glute bridge exercises.

Note: A combination of strengthening exercises and dietary modifications can help you achieve your fitness goals. Check https://heyspotmegirl.com/ for more details.

4. Gluteus Muscles Are Powerful and Strong

These muscles are one of the strongest muscles in the body. While the most hard-working muscle in the body is the heart, the largest muscle is gluteus maximus. It's very powerful because it keeps the body trunk in an erect posture. Also, it's the body's anti0gravity muscle, which is vital when you climb upstairs.

Conclusion

The gluteal muscles play an important role in the size and shape of your buttocks. If you want to achieve fuller butt, make sure to consume a high-protein diet, take supplements as needed, and exercise your thighs, hips, and butt. Taking the right nutrients and exercise can help you achieve a fuller butt for optimum health and fitness.

Read the latest issue of Athleisure Mag.

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In Fitness Tags Glutes, Fitness, hips, thighs, butt, nutrients, muscles, exercise, gluteus muscles, kettlebell, strength training, eggs, flax seeds, legumes, salmon, gluteus medius, gluteus maximus, gluteus minimus, J Lo, Kim Kardashian West, Serena Williams
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THE ART OF THE SNACK | JUST BEET IT

May 13, 2017

BEET-CURED SALMON WITH WHIPPED LEMON-DILL RICOTTA

From Dennis Prescott of Food + Wine

This is bound to be a brunch staple that will amp your lox to another level with beets!

Serves 4-6

INGREDIENTS

1 pound fresh (not frozen) deboned salmon fillet
1/2 cup sea salt
1/2 cup sugar
1 cup grated red beets
2 tablespoons lemon zest
2 tablespoons orange zest
2 tablespoons fresh dill
whipped lemon-dill ricotta

1 cup ricotta
2 tablespoons lemon juice
1 tablespoon fresh dill, finely diced
1 tablespoon capers, chopped
1/4 teaspoon salt

To serve:

4-6 everything bagels
1/2 English cucumber, thinly sliced
Fresh dill, capers and lemons to serve
Place salmon in a large, deep pan. In a small bowl, mix together salt and sugar and rub over the top of salmon until fully covered. Top with grated beet, lemon and orange zest, again ensuring salmon is completely covered. Sprinkle salmon with dill.

DIRECTIONS

1. Cover salmon with plastic wrap and place in the fridge to cure for 48 hours. You’ll know it’s done if the fish feels firm and looks cured in the center.

2. Remove from the fridge and scrape off the beet mixture. Rinse salmon under cold water to remove excess and pat dry with paper towels.

3. Whip ricotta and lemon juice in a medium bowl. Fold in chopped capers, dill and salt.

4. Finely slice salmon and serve with lemon-dill ricotta, sliced cucumbers and everything bagels.
 

BEETROOT + GOAT CHEESE DIP

From Himanshu Taneja of The White Ramekins

Colorful and flavorful, this dip adds variety to this new go to snack!

INGREDIENTS

700 gm beetroots
2 garlic cloves
1 tsp red chili flakes
250 gm hung plain yogurt (hung for 24 hours in fridge)
1 1/2 tbsp pomegranate molasses
3 tbsp extra virgin olive oil, plus extra to finish
2 tsp sumac powder
salt, to taste
2 spring onions, thinly sliced
15 gm hazelnuts, skinned and roughly chopped
50 gm soft goat cheese, crumbled
seeds of half a pomegranate

DIRECTIONS

1. Preheat the oven to 180 C degree. Wash and trim the beetroots and wrap them in aluminum foil tightly. Place beetroots on a baking tray and roast for 45 minutes, until a knife slices easily into the centre. Let cool completely to room temperature.

2. Once completely cooled, peel and cut each beetroot into quarters. Place sliced beetroots, hung yogurt, garlic, chili flakes, pomegranate molasses, olive oil, sumac and 1 tsp salt in a food processor and blend to make a smooth paste. Adjust the salt, if needed.

Transfer the puree to a serving bowl. 

Spread the mixture with a back of a spoon to make beautiful swirls. Scatter the spring onion, hazelnuts, goat cheese, pomegranate seeds on top. Drizzle with a bit of olive oil and sprinkle a pinch of sumac. Serve with crackers, breads, sliced peppers and cucumber.
 

LENTIL SANDWICH WITH PICKLED BEET BUTTER

From Danielle Oron of I Will Not Eat Oysters

This is such a zippy treat that we urge you to try!

Serves 4

INGREDIENTS

Pickled Beet Butter:
1 small beet
1/3 cup apple cider vinegar
1/2 cup water
1 tsp sugar
1/2 tsp salt
1/4 tsp mustard powder, optional
1 stick (8 tbsp) unsalted butter, room temp

Lentil Salad:
1 cup beluga lentils, rinsed
2 cups chicken or vegetable stock
1/2 tsp salt
1/4 tsp pepper
2 dried bay leaves
3 tbsp lemon juice
1 tbsp grainy mustard
1 tbsp chopped dill
1/4 tsp salt
1/4 tsp cumin
fresh pepper to taste
2 tbsp olive oil
2 whole wheat demi-baguettes, cut open
2 hard boiled eggs, sliced
arugula
Maldon Salt and fresh black pepper

DIRECTIONS

1. Place the beet in a pot and cover with cold water at least 2-inches above the beet. Bring the water to a boil over high heat. Boil the beet for 45-50 minutes until cooked through. Allow the beet to cool. Peel by rubbing the skin off with a paper towel. Cut the beet into 1/4" cubes and place them in a non-reactive bowl.

Heat the apple cider vinegar, water, sugar, salt and mustard powder over high heat in a small sauce pot until the sugar and salt have dissolved and the mixture comes to a light simmer. Pour the pickling liquid over the beets and let marinate for at least 30 minutes.

2. Drain the beets and transfer them to a food processor. Process until very finely chopped. Combine the beets and a pinch or two of salt with the room temperature butter until combined. This butter is best when eaten at room temperature.

3. Place the lentils, stock, salt, pepper and bay leaves in a sauce pot with tight fitting lid. Bring the mixture to a boil over high heat, cover, turn the heat down to low, and simmer for 20 minutes until the lentils are al-dente. Drain the excess liquid and discard the bay leaves. Set aside to cool.

4. Whisk the lemon juice, grainy mustard, dill, salt, cumin and fresh pepper in a small bowl. While whisking, slowly drizzle in the olive oil to emulsify the dressing. Pour the dressing over the lentils and mix to combine.

5. Spread the pickled beet butter on each side of the baguette. Be generous. Lay the sliced egg on the bottom half and top with a lots of lentil salad, arugula and garnish with Maldon salt and fresh black pepper. Top and enjoy!
 

BEET INFUSED MARGARITAS WITH ROSEMARY SYRUP

From Jenni Hulet of The Urban Poser

It's a new way to enjoy margaritas with this veggie! 

INGREDIENTS

2 ounces Beet Infused Tequila (recipe below)*
1 1/2 ounces fresh lime juice
2 teaspoons Rosemary Syrup or to taste (recipe below)**
1-2 ounces or a splash of soda water
Pink Himalayan Salt for coating glass rims
Extra limes cut into wedges

Note: You can replace the soda water with orange juice or cointreau to vary up the drink if you like.

DIRECTIONS

1. Pour about 1/2 to 1 inch of salt into a shallow container or lid large enough to fit the rim of your glass in. Large mason jar lids work nicely. Use a lime wedge to wet the rim of half of the glass then dip the rim of the glass in the salt.

2. In a mason jar (with a lid) or a cocktail shaker, add all of the ingredients and shake well to combine. Pour over ice and garnish with a lime wedge and rosemary sprigs if desired.

*For the Beet Infused Tequila: You will need, 1 (750ml) bottle of tequila and 5 ounces of cubed beets, give or take. Pour the contents of 1 bottle tequila into a large mason jar or container. Add the beets to the tequila. Cover and infuse for about 24 hours. When you like the flavor, remove the beets and strain the tequila back into the bottle. Can be stored at room temp for several months, but you can chill it also.

**For the Rosemary Infused Syrup: You will need, 1 cup of liquid sweetener (like agave or clover honey) and 2 full sprigs of rosemary. Heat 1 cup of light sweetener till hot but not boiling. Add the rosemary and let steep until completely cooled to room temp. Use immediately or store in the fridge for a few weeks.

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In Apr 2017, Brunch, Food, Lifestyle, Magazine, Wellness, Tne Art of the Snack, The Art of the Snack Tags The Art of the Snack, Just Beet It, Beet, Beets, rosemary, rosemary infused, syrup, tequila, beet infused tequila, lime juice, glass, pour, margaritas, pickled beet, lentils, black pepper, apple cider vinegar, skin, pickled beet butter, lentil salad, olive oil, eggs, water, hard boiled egg, lentil sandwich, lox, beetroots, goat cheese, goat cheese dip, beet cured salmon, lemon dill ricotta, beet cured, salmon, zest, sea salt, capers
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PHOTO COURTESY | Avocados from Peru

THE ART OF THE SNACK: AVOCADO

June 20, 2016

This vegetable is always trending whether enjoying it on toast, solo, in salads or a number of other ways. In this issue's The Art of the Snack we share recipes for Avocados from Peru for a smoothie as well as a twist on a breakfast classic.

Pictures courtesy of Stuart Ramson/AP
Pictures courtesy of Stuart Ramson/AP
Pictures courtesy of Stuart Ramson/AP
Pictures courtesy of Stuart Ramson/AP

PHOTOGRAPHY COURTESY | Food Deco

PERUVIAN AVOCADO SUPER FOOD SMOOTHIE

Ingredients:

1 ripe Avocado from Peru, peeled and pitted
1 (13.5-oz) can lite or regular coconut milk
1 cup pineapple juice
1 Tbsp fresh lime juice
2 Tbsp sugar
1 cup ice cubes

Directions:

Combine all ingredients in a blender, secure with lid and puree until smooth.

Options:

  • For added sweetness, dip the moistened rim of the glass (water or citrus juices work well) into a pile of sugar that is about ¼” deep.  Shake off the excess sugar and pour the smoothie.

  • Before blending, add your favorite protein powder for a nutritionally boost.  

Yield:  4 cups; 1 cup per serving

PHOTOGRAPHY COURTESY | Food Deco

PERUVIAN AVOCADO EGG SCRAMBLE

Ingredients:

1 large egg
¼ cup liquid pasteurized egg product
1 Tbsp vegetable oil
1 ounce (2 slices) Peruvian Avocado
Salt
Pepper
Slice of whole wheat toast

Directions:

1. In a bowl, whisk together egg product and egg until smooth.
2. Stir in salt and pepper.
3. Heat oil. Whisk in egg mixture and cook while constantly stirring until mixture sets.  
4. Place eggs on toasted bagel and top with avocado.

Options:

  • Add 1 Tbsp scallions, minced or thinly sliced, to the egg mixture before cooking.

  • Sauté 1 tsp fresh gingerroot, peeled and minced, then add egg mixture.

Yield:  1 serving

 

In #Athspo, Brunch, Food, Jun 2016, Lifestyle, Magazine, The Art of the Snack, AM Tags Avocado, Food, Foodie, super food, superfood, smoothie, eggs, egg, Avocados from Peru, Art of the Snack
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