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Curly Nikki

KinkyShea’s Health and Fitness Tip of the Week

By January 27th, 20214 Comments

KinkyShea's Health and Fitness Tip of the Week

Super Food of the Week: Spinach

Popeye hit the nail on the head with this super food. Although spinach won’t instantly make your muscles bulge, give you instant speed and bursts of energy to pound Brutus into the ground, this super food definitely packs some serious nutrients. Spinach is rich with at least 13 different flavanoids that functions as antioxidants and as anti-cancer agents. Spinach helps fight against ovarian and prostate cancer and provides cardiovascular protection. The vitamin and mineral content for spinach is almost staggering. This dark leafy green veggie contains high amounts of Vitamin K, which helps stop the degeneration of bones and also has great amounts of calcium and magnesium needed for bone health. Also in this leafy wonder you’ll find great amounts of Vitamin A and C which is needed to produce sebum, the body’s natural hair conditioner that acts to protect hair and prevent it from becoming dry. Spinach also contains Vitamin E, which helps improve blood circulation and the immune system. Iron can also be found in spinach which helps prevents weakened hair follicles due to a blood oxygen deficiency. The above mentioned are just a few of the many, many, great quality nutrients that spinach has to offer. So, maybe Popeye did have it right. Your body and hair can be strong to the finish, if you eat your spinach!


Fit Tip of the Week: Developing a Stretching Routine
There are three very important components to a fitness routine. One would be aerobic training and the other would be strength training, but we often forget or over look the importance of a good flexibility or stretching routine. Flexibility allows for a greater freedom of movement, increased physical and mental relaxation, reduced muscle tension and soreness, as well as reduced risk of injury. A person’s is usually dependent on their genetics, gender, age, body shape and level of physical activity. A loss of flexibility is usually a result of inactivity, but can be improved with regular training. It is generally recommended that people starting a exercise routine should begin with gentle stretching after a warm-up. Here are a few tips to keep in mind when performing a static stretch:
  • Take a deep breath and slowly exhale as you gently stretch the muscle to a point of mild tension.
  • Hold the stretch for 10-30 seconds, relax and then repeat 1-3 more times.
  • Don’t bounce a stretch. Holding a stretch is much more effective and much less dangerous.
  • Don’t stretch a muscle that is not properly warmed up as injury can occur.
  • Don’t strain or push your muscle too far. If the stretch is painful then ease off.
  • Don’t hold your breath while holding a stretch. Continue to breathe normally.

Ideally one should stretch around 30 minutes at least three times per week, but if you have a busy schedule then five minutes of stretching at the end of each workout is better than nothing. You can also stretch immediately after a warm shower or while soaking in a hot bath. You can even try stretching in the morning before getting out of bed. Classes like yoga and tai chi are also excellent alternatives. If you have any more questions about flexibility or stretching, feel free to find me over at the forum!

Until next week…

KinkySheaPT

You can find KinkyShea on the CurlFriends section of the forum.

4 Comments

  • momo7 says:

    Spinach is great and it tastes sooooo good OMG!!! I need to buy some this weekend 4 real!!!! I meant to mention when this was first posted to please try to incorporate vitamin C with your spinach intake (ie: one may drink tea w/ amla when eating spinach or eat an orange on the side). It helps the spinach absorb into the body better for many individuals (for more info it can be googled though, that's just a condensed explanation). Spinach is awesome though! Gotta love it!

  • ChrLvsBks says:

    I did not realize the importance of stretching until recently. I am going to do my best to do it every day. I feel the benefits afterward.

    I am trying to incorporate more vegetables into my diet. One thing I enjoy raw, cooked and juiced is spinach.

  • mood_indigo says:

    I just ate my spinach for the day!!! 🙂 Yummo. When I was little I HATED spinach but when I got older I learned how to make it so I like it (sauteed w/garlic, not boiled w/onions like mom used to make). Thanks for your segment!

  • Anonymous says:

    I love spinach and eat some almost every day. Also, I've had to incorporate stretching into my workouts after hurting my back. Little did I know that stretching calves and hips will loosen tension on the lower back and knees. So yes stretch. Yoga is a great tool to incorporate into your workouts…SisterBoyd

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