Saturday, April 28, 2012

Saturday's Show

Boost Your Brain & Fight Fat:
Yesterday's Fact or Fiction was about Brain Food.  I was reading some health articles yesterday, and I found out that one of those brain foods also will help your body burn fat instead of store it.  All of those super powers are found in omega-3 fatty acids found in oily fish like salmon.  Omega-3s keep your brain cells healthy and prevent diseases.  Look at what this article says about it's fat fighting abilities.

Slimming superpowers: The fish's omega-3 fatty acids could help you fight flab more effectively. They alter the expression of certain genes, shifting your body to burn fat rather than store it.
The amazing proof: In a study analyzing the diets of 35,000 women, published in Public Health Nutrition, those subjects who ate oily fish such as salmon two to four times per week had the lowest basal metabolic indexes, a common measure of body fat. (Reference)

Mini Marathon & Marathon:
The Marathon kicked off at 7:30 this morning, and the runners are on their way.  Good luck and prayers for safety for each of you!  You are all amazing people and winners in my book.  Bravo!

Want to Start Running?
If you are new to running, or planning on  getting back into running after a long break here are some tips you need to know.  Protect your muscles and your joints.  If there is one thing that I've learned from my Tae Kwon Do instructors, it's never stretch or work out on cold muscles.  Make sure you always take time to warm up with some light cardio and then stretch your muscles before and after your workout.  You don't want to set yourself back with an unnecessary injury.

Here's what Self Magazine has to say: "It was commonly believed in the past that generalized stretching was required to prevent injuries in runners but there is little evidence to prove this," says Diane Dahm, M.D., of Mayo Clinic.  Instead, try warming up and cooling down with a light jog or walk before you pound the pavement. "Don't stretch a 'cold' muscle," says Dahm. "And don't stretch muscles prior to running that are not problematic for you."  This is especially important for novice runners. Rather than pushing yourself to the brink, really try listening to your body. "Remember to stretch problem areas immediately after exercising, before icing," says Dahm. "This will help you get the most out of your stretching."

4 Excellent Stretches for Runners: (Check this link for Photos)
Calf Stretch: Stand at arm's length from a wall. Place your left foot about two feet behind your right foot. Slowly bend your right leg forward, keeping your left knee straight and your left heel on the floor (above). Hold your back straight and your hips forward. Don't rotate your feet inward or outward. Hold for 30 seconds. Switch legs and repeat. To deepen the stretch, slightly bend your back knee as you bend your front knee forward.
Hamstring Stretch: Lie on the floor near the outer corner of a wall or a doorframe. Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent initially. Gently straighten your left leg until you feel a stretch along the back of your left thigh (above). Hold for 30 seconds. Switch legs and repeat. As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or doorframe.
Quadriceps Stretch: Stand near a wall for support. Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh (above). Tighten your stomach muscles to prevent your stomach from sagging outward and keep your knees close together. Hold for 30 seconds. Switch legs and repeat.
IT Band Stretch: Stand near a wall for support. Cross your right leg over your left leg at the ankle. Extend your right arm overhead, reaching toward your left side. You'll feel a stretch along your right hip. Hold for 30 seconds. Switch sides and repeat.

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