TODAY'S WORK-OUT

KEEP IT MOVIN'

Run 2 miles, sprinting distance between every other telephone wire (or other land marker)
10 Tricep Push-ups
20 Chest Push-ups

BODY BONUS:
Do 3 rounds of Push-up variations
Do 3 rounds of Squats - 1 round between each Push-up round
 

TODAY'S WORK-OUT

WARM-UP
5 minute Walk

WORK-OUT
5 ROUNDS
10 Pull-ups
10 Burpees (down w/tricep push-up, up w/jump)

BODY BONUS
Set(s) of the following free-weight exercises (you choose weight & reps):
Bicep Curl
Tricep Dip from Leg Raise Station
Shoulder Press
Bent-over Reverse Fly (Rear Delts, Traps, & Rhomboids)
Bent-over Tricep Kickback
Bent-over Row (Rhomboid Squeeze)
Straight Leg Lift on Leg Raise Station
Squat/Deadlift Combination with Trap Bar
Push/Jerk Press (shoulder press) with Bar

COOL-DOWN
5 minute Walk

TODAY'S WORK-OUT

Run 1/2 mile or 800 meters
50 air squats - feet/legs shoulder width apart

Run 1/2 mile or 800 meters
50 air squats - feet/legs close together, but not quite touching

Run 1/2 mile or 800 meters
50 air squats - Plie - feet/legs out wide

Run 1/2 mile or 800 meters
20 air squats of each style performed above

Run 1/2 mile or 800 meters

Perform 20 each of 5 different types of abdominal exercises - get creative (crunch, reverse crunch, lying on side oblique crunch & alternate, etc)

Note:
While performing squats: start in an upright position with feet/legs positioned as assigned above, butt pushes back as if going to sit in a chair, chest is lifted and be sure to always keep knees above toes, but never beyond toes, while knees are bent.

BONUS FOR YOUR BODY:
Perform 20 each of 3-5 various types of push-ups: arms/hands wide for chest push-up, arms/hands narrow for tricep push-up; alternate legs & feet together and then apart; put arms on a step/riser, then try feet on a step/riser.

GREAT WORK-OUT, GREAT JOB!!!

NUVIACAFE Instant Coffee packets

NUVIACAFE INSTANT COFFEE is super delicious! And the pocket-sized packets are so handy, you can take them anywhere!

I have never been much of a coffee drinker, especially not BLACK coffee. However, when I tried Nuviacafe's instant coffee, I was amazed at the authentic, rich flavor, and with a little stevia, I sweetened it up (not too much - really doesn't need it). 

It contains cancer-fighting antioxidants from Pomegranate Extract, Ganoderma Extract and African Mango Seed Extract. 

Check out more information on their website: http://www.nuviacafe.com/

Honey Pumpkin Mask

1 Can (15 oz) pumpkin

1 egg, beaten

1/4 C raw honey

Opt: 1/8 tsp olive oil (dry skin) OR 

         apple cider vinegar (oily skin)

Mix together ingredients and apply to forehead, cheeks, nose and chin. 

Leave on for 15 minutes and rinse away. 

-from www.vitacost.com

Most Common Crops Grown = Most Common Food Allergens

Just something to ponder...

Have you ever considered the fact that the most common crops grown such as WHEAT, CORN, & SOY are also some of the most common foods that people are SENSITIVE and/or ALLERGIC to? A large majority of these crops are also GENETICALLY MODIFIED ORGANISMS (GMO) or GENETICALLY ENGINEERED.

What do we live for, if not to make the world less difficult for each other? - George Eliot.

Summary of “Random mutants of a Pleurotus ostreatus laccase as new biocatalysts for industrial effluents bioremediation”

Shanna Ball

Prof Heather Killen

Bio 205

February 20, 2012

Summary of Random mutants of a Pleurotus ostreatus laccase as new biocatalysts for industrial effluents bioremediation

The focus of this research project is to “select better performing laccase variants of Pleurotus ostreatus POXA1b laccase to develop improved laccase-based biocatalysts”. The mutations are created through directed evolution, whereas one simulates evolution (natural selection) to create the ideal substance not original to nature. (V. Faraco, et al., Wikipedia 3.)

Laccases are oxidase enzymes, meaning that they need oxygen in order to promote a reaction. Laccases contain copper and are found in microorganisms, fungi and plants. ‘Laccases act on phenols’, performing ‘one-electron oxidations’ and are thought to ‘play a role’ in lignin formation ‘by promoting the oxidative coupling of lignols’. This specific type, Pleurotus ostreatus, aids in breaking down lignin. Pleurotus ostreatus is actually a type of edible mushroom (the oyster mushroom) which grows naturally and commercially for purposes such as food, mycoremediation, as well as medicinal. However, for this experiment scientifically evolved forms of this fungal species were created and selected in order to fulfill the specified need for tolerance towards pH and temperature variations. (Wikipedia 1, 2)

There are thousands of mutated forms of “Pleurotus ostreatus POXA1b”. The problem lies in that the original “wild-type” and a number of first generation mutated types cannot stand up to specific environments such as acidic and alkaline pH levels and/or temperature variants. Thus, it can be difficult to utilize them for varying conditions of bioremediation. However, this current research allows us to hypothesize that it is possible to mutate the Pleurotus ostreatus so as to allow for beneficial bioremediation. (V. Faraco, et al)

Without getting too in-depth on the process, the outcome of the reactions of laccases on specific compounds and their substrates is the binding of oxygen molecules which then reduce to water molecules. This is highly beneficial in pulp bleaching within the paper industry, textile dye decolourization, and the detoxification of environmental pollutants and organic synthesis. (V. Faraco, et al)

The study began with a first generation mutation to the original wild-type version. There were 2300 evolved mutant variants created within this first generation. An error occurred, creating an additional 1100 clones. Of these 1100 error clones, one mutated enzyme was selected as a template in creating a second generation mutation process. Of the overall thousands of mutant enzymes created, a handful demonstrated properties equivalent to fulfill the original hypothesis. (V. Faraco, et al)

Due to the conditions of the outcome, the new laccase mutants formulated show increased versatility and durability as biocatalyst over their original wild-type enzyme and first generation mutations.  They show good potential for bioremediation within such areas as textile wastewaters, chemical-plant wastewater, xenobiotic transformation, organic synthesis and enzymatic polymerizations. The conclusion to this research is highly beneficial and positive in the decomposition (bioremediation) of industrial waste utilizing the formulated mutated Pleurotus ostreatus. (V. Faraco, et al)

                                                   Works Cited

V. Faraco, et al. "Random Mutants Of A Pleurotus Ostreatus Laccase As New Biocatalysts For Industrial Effluents Bioremediation." Journal Of Applied Microbiology 108.3 (2010): 998-1006. GreenFILE. Academic Search Complete. EBSCO. Web. 20 Feb. 2012.

 Wikipedia. 20 Feb 2012                                                                                                                                                                              

 1. http://en.wikipedia.org/wiki/Laccase                                                                                                                                                           
2. http://en.wikipedia.org/wiki/Pleurotus_ostreatus                                                                                          

3. http://en.wikipedia.org/wiki/Directed_evolution