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
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…