Strength:

IMG_7432

Front Squat 5-5-5
@70-80%

WOD:
10 Muscle-ups
25 Thrusters (75/55)
1000m Row
25 Thrusters (75/55)
10 Muscle-ups


Some good advice from life.spartan.com….note while many of us shy away entirely from grains,  the ‘Whole Grains’ mentioned in the article are all of the gluten-free variety.  Worth a peep:

5 Foods You Should Eat to Beat Inflammation

The word “inflammation” is a buzzword thrown around these days on the Internet almost as much as “superfoods” and “meal prep.” But what is it, really? In lay terms, inflammation is essentially your body’s response to an injury. From head to toe, that can mean a lot of things. Take a twisted ankle, for instance. You hop off the treadmill the wrong way after slaying a few sprints, and wham: puffiness and bruising. Under the skin’s surface, blood cells are swarming the area to remove damaged and dead cells to help your body heal. That right there is a prime example of inflammation.

Chronic inflammation is when this inflammatory response lasts for an extended period of time, like weeks, months, or even years. When you have chronic inflammation, white blood cells flood a certain area and remain, even if there is no problem for them to solve. Indicators of chronic inflammation include frequent fevers, depression, stomach pain, and a heightened pain sensation.

“Chronic inflammation has been linked to everything from type 2 diabetes, allergies, autoimmune diseases like Crohn’s disease and rheumatoid arthritis, heart disease, cancer and stroke,” says Alissa Rumsey, MS, RD, CSCS, and founder of Alissa Rumsey Nutrition and Wellness. The good news? There’s one simple thing you can do to stave off long-term inflammation: watch what you eat. “Diet and lifestyle choices are closely linked to inflammation and there are many foods that can help to combat it within the body.”

Here, Rumsey shares some of the best foods to incorporate into your diet regularly to keep inflammation at bay. Note: if you experience extensive symptoms of inflammation like those listed above, tweaking your diet is only part of the equation. Make sure to consult a physician, STAT.

1. Fatty fish

 Salmon, mackerel, tuna, and sardines are all good sources of omega-3 fatty acids. Omega-3 fats decrease the production of pro-inflammatory molecules in the body and stimulate the production of anti-inflammatory compounds called eicosanoids. How to eat it: Add 8 ounces of cooked salmon for lunch or dinner alongside a steamed vegetable, like asparagus or broccoli.

2. Green leafy vegetables

Both fruits and vegetables present lots of antioxidants that help keep damaging molecules called free radicals at bay, and that translates to less inflammation. Plus, leafy veggies in particular are full of vitamin E, especially dark leafy greens like kale, spinach, collards, and broccoli. This is important because vitamin E plays a role in protecting the body from pro-inflammatory molecules called cytokines. How to eat it: Salads are a super easy way to get in a hearty dose of leafy greens. Use kale or arugula as your base, and top with seasonal favorites like butternut squash and dried cranberries.

3. Sweet potatoes

These are high in vitamins C and E as well as carotenoids, which are nutrients linked to lower levels of inflammation in the body. Purple sweet potatoes, grown in Hawaii, have even been found to inhibit the growth of cancer cell linesHow to eat it: Mashed sweet potatoes, which can be made simply by boiling them in a pot of water for 30 minutes, then removing the skin and mashing, are a great alternative to pasta or rice as a base for protein classics like meatballs, chicken, and meatloaf.

read whole article here…