Which spread is best for your heart?

Stick margarines often have more saturated fat than tub margarines. So skip the stick and choose soft or liquid margarine instead. Look for a spread that has the least amount of saturated fat. The best choice is to find one with less than 10% of the daily value for saturated fat.

mayoclinic.org - Butter vs. margarine: Which is better for my heart? - Mayo Clinic

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Which spread is better for my heart — butter or margarine? Answer From Katherine Zeratsky, R.D., L.D.

Margarine often tops butter when it comes to heart health.

Margarine is a blend of oils that are mostly unsaturated fat. Butter is made from cream or milk. The type of fat found in animal products, such as cream, is mostly saturated fat. Replacing saturated fat with unsaturated fat may lower the risk of cardiovascular disease. Fat in plant oils lowers total cholesterol and low-density lipoprotein cholesterol, or "bad" cholesterol, when it takes the place of saturated fat. The finding is very strong for oils made mostly of polyunsaturated fats, such as soybean oil, when they replace saturated fat.

But some margarines are better than others.

Margarine sold outside of the United States may have trans fats. These fats increase the risk of heart disease. Margarine sold in the U.S. is not allowed to have added trans fats. Depending on the oils and the recipe, margarines have different amounts of saturated fat, salt and vitamins. The more solid the margarine, the more saturated fat it has. Stick margarines often have more saturated fat than tub margarines. So skip the stick and choose soft or liquid margarine instead. Look for a spread that has the least amount of saturated fat. The best choice is to find one with less than 10% of the daily value for saturated fat. You can find this on the nutrition facts label. You also can check labels to see which spread has the least amount of salt.

Limit the amount of margarine you use to limit the calories.

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How can I be more powerful in rugby?

In many instances, especially in player-on-player situations, the stronger you are, the better. ... Good plyometric exercises include: Vertical jumps. Box jumps. Depth jumps (jumping off a raised platform to increase initial stretch) Hurdle jumps and hops. Stair running. Bounding. Jumps and hops for distance. Clap push-ups. More items... •

ruckscience.com - Power exercises for rugby players to master - Ruck Science

Power exercises for ruggers

There are hundreds of exercises that can help increase your power for rugby. Rather than provide you with a long list, in this section we’ll examine the most common power training methods, providing you with appropriate example exercises.

1. The Olympic lifts and variations

Olympic lifting should really be called powerlifting, and powerlifting could be called strength lifting. This is because the Olympic lifts involve lifting heavy weights very quickly, which is the very definition of power, whereas powerlifting involves lifting very heavy weights slowly – the definition of strength. Semantics aside, the Olympic lifts are a proven method for developing power. After all, the most effective way to lift a weight from the floor to your shoulders or overhead is do it quickly. The main disadvantage of the Olympic lifts is that they can be hard to learn. The best way to learn the Olympic lifts is under the tutelage of an experienced coach as improper form can soon lead to injury. Luckily, there are some simple variations of the Olympic lifts that are easier to learn and more accessible.