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Strength and Conditioning Journal (muscle cramps)

Jan 21, 2015 - 0 comments

“We now think cramps occur when the Golgi tendon—a part of your muscle that reduces muscular tension—stops functioning mid-exercise, which causes surrounding muscles to over fire and then seize up.”

The reason your tension-governing Golgi tendon shuts down? Because you overworked it, usually by running or riding significantly harder than your body is used to. So to avoid cramps when it counts, don’t run a race at a pace significantly faster than the top speed you trained at. “You often have to figure out your finishing time goal, then determine how fast you should run or ride in your race training plan,”  says author Andrew Buskard, C.S.C.S.
“You often have to figure out your finishing time goal, then determine how fast you should run or ride in your race training plan,” says Buskard.
if your muscles spasm mid-ride or run, hit the afflicted area with one of The Best Stretches for Every Body Part. “But instead of holding the stretch for time, think about holding it for breaths,” says Buskard. “Gently oscillate between pushing into the stretch for 3 to 5 seconds as you fully exhale, then lightly ease off during the inhale. That increases the range of motion of the stretch, and essentially ‘resets’ the Golgi tendon, restarting it so your other muscles don’t over fire,” says Buskard.
Your calves and hamstrings are most susceptible to cramps, so keep the following two stretches in your arsenal.
Wall Calf Stretch
Stand facing a wall. Place your toes up into the wall as high as you can, your heel on the floor. Now lean into the wall, feeling the stretch in your calf. Breathe out, leaning into the stretch. No wall? Perform this stretch with your toes on a curb.
Standing Hamstring Stretch

Stand with your feet hip width, a slight bend in your knees. Push your hips back and keep your back straight as you bend over and try to touch your toes. You should feel the stretch in your hamstrings—breathe out leaning into it.  

Video:
Standing Hamstring Stretch
http://link.brightcove.com/services/player/bcpid1847503811001?bckey=AQ~~,AAAAAAyfIKM~,Z7erqQ6xUI6Den9b5FheiQ5MZ1OpW-uR&bclid=0&bctid=3909670158001

Video:
Standing Calf Stretch
http://link.brightcove.com/services/player/bcpid1847503811001?bckey=AQ~~,AAAAAAyfIKM~,Z7erqQ6xUI6Den9b5FheiQ5MZ1OpW-uR&bclid=0&bctid=3909707080001





You Should Never Order the Salmon!

Jan 20, 2015 - 3 comments

Wild salmon is rose tinted, from eating shrimp and krill in its diet. But farmed salmon is fed pellets made from ground fish and soy, its color is beige. So farmers add dyes to their feed to change the fish’s color from the inside. They can use a color chart, like the paint colors in hardware stores, called the SalmoFan. It allows farmers to choose shades of flesh between pale salmon pink (#20) and bright orange-red (#34). Over the last several years, consumer lawsuits have forced some supermarkets to put “color added” labels on the packaging of farmed salmon.  
To save money, salmon farmers add bulking agents like poultry litter (that’s poop) and hydrolyzed chicken feathers to the feed. The more omega-3 and the less omega-6, the better. Finding a balance between the two is key, since one fights inflammation while the other tends to promote it. Wild Alaskan salmon is an omega-3 goldmine; just 3 ounces provide 1,253 mg of the stuff and just 114 mg of omega-6s. Farmed salmon has even more omega-3s, providing 1,705 mg in a 3-ounce serving. But feed makers save money by bulking up the fish’s food pellets with soy, which increases the ratio of omega-6 acids. As a result, farmed salmon has 1,900 mg of omega-6s. So instead of pushing your 3:6 ratio in the right direction, you’re actually taking a step backwards.
Vitamin D, a nutrient for bone health, and can also reduce your risk of heart attack, is one fourth in farmed fish what it is in wild salmon.
Analyzing 700 salmon bought in stores from Edinburgh, Scotland to Seattle, Washington, a team led by Ronald Hites, PhD, of Indiana University, found that the farmed product contained up to 8 times more PCBs—cancer-causing industrial chemicals that were banned in 1979—than the wild variety. Other chemicals found in farmed fish include dioxins from herbicides (the most famous being Agent Orange).
Salmon farms attract a disgusting marine insect called sea lice; to get rid of these parasites, farmers spike their feed with a marine toxin called Slice, or ermamectin benzoate. The pesticide is also used to rid sick trees of pine beetles. When administered to rats and dogs, it causes tremors, spinal deterioration and muscle atrophy.
In Chile, where the majority of our salmon is raised, baby salmon (called smolt) are raised in freshwater lakes rather than in hatcheries, where native species can pass parasites to the juvenile salmon before they are taken to the ocean. Several cases of intestinal parasites in humans have been traced back to raw farmed salmon.
Due to the concentration of contaminants in the salmon, Hites and his team concluded that “the majority of farm-raised salmon should be consumed at one meal or less per month.” In the case of Scottish salmon, they recommended that those who wish to avoid cancer-causing chemicals have no more than three farmed-salmon meals a year.
Try the following,
Rainbow trout it’s farmed under strict environmental standards
Artic char farmed or fresh is OK
Dungeness crab
Pacific halibut wild
And wild varieties of sardines and Mackerel.

A chemical found in many "BPA free" consumer products, (BPS)

Jan 15, 2015 - 0 comments

A chemical found in many “BPA free” consumer products, known as bisphenol S (BPS), is just as potent as bisphenol A (BPA) in altering brain development and causing hyperactive behavior, an animal study finds.

http://www.sciencedaily.com/releases/2014/06/140623103933.htm

Environmental Toxins Found in Newborns' Blood

Jan 13, 2015 - 0 comments

In 2005, the American Red Cross took samples of fetal cord blood from 10 newborns and found a shocking 287 chemicals inside the samples, which included dioxins, phthalates, pesticides, Teflon byproducts, flame retardants and many others.

A study published in the journal Neurotoxicology took samples of the first bowel movement of 426 infants.
84% contained mercury,  27% contained lead, 27% percent had DDT, a pesticide that was banned in the US for the last 25+ years.