January 2015
In This Issue
Don't Get Sick!
5 Ways to Ease Sore Muscles
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Health Tip

Try Chia!


Chia seeds are a small health food with a lot of power - they're packed with protein, almost all the carbs are from fiber, and they provide a healthy source of fats. Add them to smoothies, salads, or oatmeal.



Hello and welcome to our January newsletter!


It's getting cold outside, which means it's even more important to take care of yourself. Illnesses make their rounds this time of year too, but we're looking into ways to prevent and treat the winter blues.


Read along for some tips on staying fit and healthy.




Don't Get Sick!

By Runner's World


Winter presents a number of training obstacles for runners and athletes. Shorter, darker days and icy roads can freeze training in its tracks, while a storm of season-specific health problems-including cold fingers and toes, stiff, achy joints, and even seasonal depression-can leave you wanting to skip your run altogether. 


Luckily, making certain foods and drinks a regular part of your diet can help you avoid common winter problems, says David Grotto, R.D., author of 101 Optimal Life Foods. So before a winter woe sidelines you from yet another workout, try these consumable prescriptions for staying healthy-and running strong-all season long.


Ever return from a run and notice your fingers and toes have turned ghostly blue-white? You may have Raynaud's disease, a circulatory disorder that limits blood supply to your extremities and can be exacerbated by cold temperatures. Even if you're not among the 5 percent of Americans with Raynaud's, no runner is totally immune to frosty digits.


The amino acid arginine helps expand blood vessels and encourages blood flow, Grotto says. Arginine is found in protein-rich foods, including lean meat, poultry, and fish, as well as cashews, almonds, and peanuts, plus cereal grains, such as oats and barley. Tea, wine, cocoa, and chocolate can also help: They're rich in catechins, tannins, and other bioflavonoid compounds that help improve circulation.


5 Ways to Ease Sore Muscles

By Aleisha Fetters

The day after a brutal workout, exercising more might be the last thing you want to do-but here's why you should: Light activity can help ease soreness just as well as a massage, according to a new study published in the Journal of Strength and Conditioning Research

For the study, Danish researchers asked 20 women to perform shoulder exercises. Two days later, the women received a 10-minute massage on one shoulder and performed 10 minutes of exercise (a lighter intensity version of the original moves) on the other. Turns out, participants felt equal amounts of relief in both shoulders. 

While the study didn't explore why exactly exercise can help ease muscle soreness, researchers believe that, since it increases circulation to muscles, physical activity may help speed up the body's drainage of the metabolic waste and chemicals linked with muscle aches, says lead study author Lars Andersen, PhD, a professor at the National Research Center for the Working Environment in Copenhagen. 

Click here to read more.

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