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Saturday, September 22, 2018


Known to have originated in Asia and the Mediterranean region, mint has been known for its many benefits throughout history. Greeks used to clean their banqueting tables with the herb and added it to their baths to stimulate their bodies, whilst Romans used it in sauces, as an aid to digestion and as a mouth freshener. Medieval monks drew on the herb for its culinary and medicinal properties. In many cultures, mint symbolised hospitality and was offered as a sign of welcome and friendship to guests.
Mint derives its name from the ancient Greek mythical character Minthe. According to Greek myth, Minthe was a river nymph. Hades, the God of the Underworld, fell in love with Minthe and when Persephone, Hades’s wife, found out, she turned Minthe into a plant, so that everyone would walk all over her and crush her. Unable to undo the spell, Hades gave Minthe a magnificent aroma so that he could smell her and be near her when people trod on her.
Away from this mythical world, we know that mint gets its tell tale enticing aroma from menthol, an essential oil present in its leaves. Mint contains a number of vitamins and minerals which are vital to maintain good health. In fact, just under 1/3 cup or half an ounce (14 grams) of spearmint contains:
  • Calories: 6
  • Fiber: 1 gram
  • Vitamin A: 12% of the RDI
  • Iron: 9% of the RDI
  • Manganese: 8% of the RDI
  • Folate: 4% of the RDI
Mint is a particularly good source of vitamin A, a fat-soluble vitamin that is critical for eye health and night vision. It is also a potent source of antioxidants, especially when compared to other herbs and spices. Antioxidants help protect your body from oxidative stress, a type of damage to cells caused by free radicals
Health Benefits of Mint
  1. Improves Digestive Health
Many people reach for mints at the first sign of tummy troubles, and for good reason. Mint is well-known for its stomach-soothing properties thanks to the presence of a compound in peppermint oil called menthol, which helps relax the muscles in the digestive tract to provide relief. 
Studies show that mint may be especially beneficial for people with irritable bowel syndrome (IBS), a condition that causes IBS symptoms like abdominal pain, constipation, diarrhea, nausea, bloating and cramps. In fact, one double-blind, placebo-controlled study out of Italy gave people with IBS peppermint oil capsules for four weeks and found that symptoms were slashed by 75 percent. 
  1. Treats Asthma
Regular use of this herb is very beneficial for asthma patients, as it is a good relaxant and relieves congestion. That being said, using too much of it in this way can also irritate the nose and throat.
  1. Prevents Respiratory Disorders
Research led by Prof. Ron Eccles at the University of Wales, UK, states that menthol, present in mint, helps in relieving nasal congestion. The strong aroma of this herb is also very effective in clearing up congestion of the throat, bronchi, and lungs, which gives relief from respiratory disorders that often result from asthma and common colds.
As it cools and soothes the throat, nose and other respiratory channels, it also relieves the irritation which causes chronic coughing. This is the main reason why so many balms are based on mint. Unlike the inhalers that are based on aerosols, those with mint as the fundamental component tend to be more effective and eco-friendly as well.
  1. Cures Allergies & Hay Fever
Seasonal allergies and hay fever (also known as rhinitis) affect millions of people around the world. Extracts from mint leaves have been shown to inhibit the release of certain chemicals, which aggravate severe nasal symptoms associated with hay fever and seasonal allergies.
  1. Helps With Oral Hygiene
Popping a few mints or a stick of mint-flavored gum is a well-known natural remedy to freshen up bad breath, but did you know that it could also help promote oral hygiene as well? One of the main benefits of peppermint tea is its powerful antimicrobial properties, which can help kill off bacteria to optimize oral hygiene. Brew up a cup or two of peppermint tea using mint leaves, and pair it with proper oral hygiene practices to keep your mouth healthy and fresh.
  1. Treats Nausea
Mint leaves, especially freshly crushed ones, help you deal with nausea and headache. The strong and refreshing aroma of mint is a quick and effective remedy for nausea. Use mint oil or any other product having a mint flavor and your stomach issues will be alleviated. In fact, many people keep menthol oil or mint-flavored products with them at all times to avoid nausea.
  1. Relieves Headaches
An issue released by the Swiss Institute of Bioinformatics mentions that using it helps in relieving headaches. Balms with a mint base or basic mint oil, when rubbed on the forehead and nose, give quick relief in case of a headache. This herb is a naturally soothing substance, so it can alleviate the inflammation and temperature rise that is often associated with headaches and migraines.
  1. Boosts Brain Function
Interestingly enough, some research shows that even the mere smell of mint could be enough to bump up brain power and improve cognitive function. One study published in the International Journal of Neuroscience, for example, showed that the aroma of peppermint was able to enhance memory and increase alertness. Similarly, another study published in the North American Journal of Psychology also showed that peppermint scent was effective at reducing fatigue and anxiety while improving alertness, thanks to its ability to stimulate the central nervous system. 
  1. May Decrease Breastfeeding Pain
Breastfeeding mothers commonly experience sore and cracked nipples, which can make breastfeeding painful and difficult. Studies have shown that applying mint to the skin can help relieve pain associated with breastfeeding. In these studies, breastfeeding mothers applied various forms of mint to the area around the nipple after each feeding. Typically, they used an essential oil on its own or mixed with gel or water. One study showed that applying peppermint water after breastfeeding was more effective than applying expressed breast milk in preventing nipple and areola cracks, which resulted in less nipple pain. Another study similarly showed that only 3.8% of mothers who applied a peppermint gel experienced nipple cracks, compared to 6.9% of those who used lanolin and 22.6% of those who used a placebo.

  1. Helps With Skin Care

While mint oil is a good antiseptic and antipruritic material, the juice obtained from mint is an excellent skin cleanser. It soothes the skin and helps cure infections and itchiness. In addition to being a good way to reduce pimples, it can even relieve some of the symptoms of acne. Its anti-pruritic properties can be used for treating insect bites like those of mosquitoes, honeybees, hornets, wasps, and gnats.

  1. Prevents Memory Loss

A study was conducted by Dr. A. P. Allen and Dr. A. P. Smith from Cardiff University, on the effect of chewing gum on stress, alertness, and cognition. It found that people who frequently used chewing gum, in which the major active ingredient is mint, had higher levels of memory retention and mental alertness than those who did not.
  • Like many herbs, mint can have an adverse effect on some people.
  • Do not use mint in an attempt to soothe digestive issues if your symptoms are related to gastroesophageal reflux disease (GERD). It can worsen symptoms.
  • Peppermint oil, if taken in large doses, can be toxic. Pure menthol is poisonous and should never be taken internally.
  • Do not apply mint oil to the face of an infant or small child, as it may cause spasms that inhibit breathing.
  • Use caution with mint products if you have or have previously had gallstones.
  • Speak with your health care provider to determine whether any of your medications could interact with mint or mint oil.
 As you can see, mint’s health benefits range from improving brain function and digestive symptoms to relieving breastfeeding pain, cold symptoms and even bad breath. Thus, you really can’t go wrong adding some mint to your diet.


9/22 Day#41 Hero Saturday

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Junk yard dog Warm up  
3 minutes jump rope

T-jumps x 5
Jump over crawl under x 5

Push press & SDHP

6 Rounds for time:
400m Sandbag Carry
12 Push Press w/75# m/115#
12 Box Jumps w/20” m/24”
12 Sumo-Deadlift High-Pull w/65# m/95#

Friday, September 21, 2018

Dr. Seth Hurwitz's Fitness Journey

My life’s been about staying active. When you’re a kid and all through high school you’re on the ball fields, sweating and competing. As you get older it becomes harder and harder to do it. I’m a 42 yr old male with a family and career. It’s difficult to find that discipline that incorporates competition and community all within the framework of bettering ones self. 

For me that’s CrossFit. I’ve been involved for the better part of six years. There are highs and there are lows but it’s the journey that sharpens the mind and body. 

I walk in 
at 5 am and know that for the next hour I’m gonna grind and compete with friends within the framework of a workout that is never the same.

I love it !!

Dr. Seth Hurwitz

9/21 Day#40

Warm up 
Jump rope 5 minutes

Tic tack toe

C&J/ Snatch/ TGU

15 minute AMRAP
KB complex
Left arm- 3 KBS/ 3 KB cleans/ 3 KB C&J/ 3 KB snatch/ TGU
Right arm- 3 KBS/ 3 KB cleans/ 3 KB C&J/ 3 KB snatch/ TGU

Thursday, September 20, 2018

9/20 Day#39

Peg Board Warm up
800m run
Peg Board complex
Round robin fashion
-Pull 10 second hold x3
-Single arm hangs 5 seconds each arm x 5
-Stagger pull ups 3 each side
-Hang with peg pull
-Pull + 5 weight shift

Weighted pull ups

A- 7 minutes to find your 1 rep MAX weighted pull up

B- 4 rounds for time:
400m run
2 peg board climbs
25m walking lunges
4 wall climbs

Dynamic Warm up #2 
800m run
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15

Wall climbs

-Jump rope
-Air bike
-Wall climbs

Wednesday, September 19, 2018

9/19 Day#38

Single Arm DB Warm up 
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

DB snatch

-Battle ropes
-Box jumps
-DB snatch w/35# m/55#

Tuesday, September 18, 2018

9/18 Day#37

Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

Snatch warm up
Banded over head shoulder circles + external rotation
Bar on back press force the extension 
OHS with a 3 second pause
Drop snatch

Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch

Full snatch

Snatch, 135#/95#

Warm up 
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

Lateral lunges
Hollow rocks
Super rocks

DB clean

Tabata the following:
-Pull up
-DB power cleans
-Push up
-DB squat

Monday, September 17, 2018

9/17 Day#36

Warm up 
Ultimate MB

Movement standards

Partner WOD
30 minute ping pong
(In a weight vest w/25# m/45#)
100m run
10 burpees
2x stairs 
25m prowler push w/90# m/180#

Sunday, September 16, 2018

9 Healthy Substitutions for Everyday Foods

9 Healthy Substitutions for Everyday Foods

When it comes to cooking and baking there are easy (and tasty) heart-healthy substitutions you can incorporate in your daily meal preparation.
Substituting new foods for your tried and true staples might feel foreign at first. (I’ve been there.) But if you stick with it you will start to notice positive reactions from your body and even learn to love the taste.
Here are nine heart-healthy substitutions to try.

1. Whole-wheat flour

Instead of white, processed flour try to incorporate whole-wheat flour into your baking. Because whole grains, like whole-wheat products, contain the entire grain, they are more fibrous than their white counterparts—and more likely to keep you full throughout the day. But before you swap, be sure to check the recipe, as the ratio may need to be adjusted.
This substitution applies to bread and pastas as well. Whole-wheat options at the grocery store have become more readily available, so next time you’re shopping be sure to explore your market’s selection. Not sure your family will embrace whole-wheat pasta or flour? Mix it in with white to get them acclimated, suggests Dr. Janet Brill, nutrition expert and author of Cholesterol Down and Prevent a Second Heart Attack. Your family won’t even notice.

2. Unsweetened applesauce

In many baking recipes, you can reduce the amount of saturated fat by substituting butter for fiber-filled, unsweetened applesauce—or any fruit puree—and canola oil, Brill said. (Butter can be replaced with half canola oil and half puree.) Still looking to cut back? Brill suggests trying ground flax seeds in place of oil.

3. Greek yogurt

Delicious on its own, Greek yogurt can wear many hats. An easy, heart-healthy swap? Serve this naturally sour yogurt instead sour cream. You’ll need one small container of nonfat yogurt and a lemon. Squeeze the lemon into the yogurt, stir and serve. This is an easy way to sneak digestion-aiding probiotics into your meals. Just be sure the yogurt you choose is all-natural, plain Greek—flavored and fruit-filled yogurts are full of extra sugars your body doesn’t need.

4. Avocado

This green fruit gets a bad rap from time to time, but is actually very good for you. Yes, it has a high fat content and yes, you should eat it in moderation (as you should most things), but avocados are full of the fats your heart needs to stay healthy. Try subbing the cheese or mayonnaise on your sandwich for a serving of avocado. You’ll get the creamy goodness you’re craving while yours heart gets a healthy boost. Don’t love avocado? Another great alternative is hummus, says Brill.

5. Ground turkey

For chili, pasta sauce and burgers take a break from beef and try lean, ground turkey. Reducing your consumption of red meat is a serious step in reducing your chances of heart diseases (or a recurrence). If you’re worried your family will fret, try the whole-wheat pasta trick and work on mixing it in over time.

6. Extra-virgin olive oil

“This should be your main go-to fat for heart health,” said Brill. Used for sautéing and cooking, extra-virgin olive oil is a tasty, heart-healthy substitution for butter. Olive oil taste and price can range drastically, so buy the highest quality you can afford. It must, however, wear the “extra-virgin” label, explains Brill. “It must be extra-virgin or it won’t contain the antioxidants that come with the cold pressing.”
Aside from the stovetop, extra-virgin olive oil is also a great replacement for creamy salad dressings. For an easy weeknight dressing mix balsamic vinegar, olive oil, a squeeze of a lemon, and salt and pepper. (A good ratio for balsamic to oil is 3:1.)

7.  Dark leafy greens

Heart-healthy greens like spinach, arugula, watercress and kale can be used in place of watery greens like iceberg lettuce and romaine, which lack in important nutrients. As always, acclimation is key to long-term success, so if you or your family isn’t ready to commit to the dark stuff try mixing different greens in with lettuces you are comfortable with.

8. Skim milk

If dairy is a regular part of your diet, consider subbing your daily dose for skim milk or fat-free half and half. Reduced fat or skim milk can also be used in place of heavy cream and whole milk when it comes to baking. If it fits into your routine, Brill suggests substituting dairy entirely for plant-based milks like soy, almond and rice. Her rule of thumb: More plants, less animals.

9. Egg whites

When it comes to baking, egg whites can generally replace the need for a whole egg. (But be sure to check your recipe as it can sometimes vary.) The ratio tends to be two egg whites to one egg.
In addition to baking, eggs can play a large part in our everyday eating. Love hardboiled egg on your salad? Losing the yolk cuts your cholesterol intake without cutting the flavor. If you’re concerned about waste, consider buying the egg white cartons for easy omelets and cooking.