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Get ready for Blueberry season

12 May Posted by in Foody Friday | Comments

A study in the Journal of Nutrition showed that eating berries daily could significantly reduce inflammation. And another study in the same journal found that fruit-based drinks could neutralize the inflammatory effects of high-fat, high-carb meals. Why is this exactly? Well berries contain a class of antioxidants called flavonoids, but it’s the anthocyanins, specifically, that contribute their anti-inflammatory effects by effectively turning off inflammatory and immune genes. And when it comes to anthocyanins, blueberries are king. On top of that, blueberries are rich in vitamin C and another polyphenol, resveratrol, which have both been found to promote anti-inflammatory responses through decreasing inflammatory free radicals.

In case you missed it here is a great recipe for Blueberry Muffins  we posted earlier this year.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) hang squat snatch plus overhead squat. Or perform 3 reps of the complex on the minute for 6 minutes at 50-60%.

Strength: 6×3 Power Snatch – 9 of 14, same weight across, approximately 80 – 90% of max power snatch

Super Set: 6×5 Half Kneeling Single Arm DB Shoulder Press, “across,” scale to the same challenge

Metabolic Conditioning: “Backhoe“

5 rounds for time.

8 dumbbell hang power cleans
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running

Performance: 30/45
Athletic: 20/35
Health: 15/20

Scaling Guide: 6 – 10 min, about 2 min per round.

Scale Up: 35/55lb kb

Compare to: January 24, 2017

Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds

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