Choking down a bottomless plate of  broccoli isn’t the only way to load up on important nutrients.  You can get wide-ranging health benefits from just a small serving of these flavorful foods.

SHIITAKE MUSHROOMS

Recent studies have found that beta-glucan, a sugar molecule in the edile fungus, helps boost the immune system and prevents the growth of cancer cells.

EAT:  3 to 4 ounces, cooked.

BRAZIL NUTS

Their high level of selenium, which may warm off colon, lung, and prostate cancer, comes from the soil the tree grows in.

EAT:  2 TO 3

HORSERADISH

This plant contains glucosinate, a compound that has been shown to increase the liver’s ability to fight carcinogens and suppress the growth of cancerous tumors.

Horseradish also has antiacterial properties that may help treat urinary tract infections.

EAT:  1 teaspoon spread on a sandwich

WALNUTS

Studies show that alpha linolenic acid, a plant-based source of omega-3 fatty acids found in the nuts, can help reduce cholestorol levels and the inflamation that may lead to high blood pressure and heart disease.

EAT:  12 to 14 halves

BLACK RASPERRIES

Anthocyanins, the antioxidants that give these berries their bold coloring, may retard the growth of precancerous cells, especially those associated with oral and esophageal cancers.

EAT: 10 to 12

Endurance:  Dynamic Drills in gym – 1 mile Run

Warm Up:  3 rounds

• 50 squats
• 25 pushups
• Row 500m

Strength & Stamina:  6 rounds

• 3 x Push Press @ 90% RM
• 10 x Dead hang pullups
• Sand Bag 200m run

Working Capacity:   6 rounds (as teams; person 1 runs while person 2 perform  max MM and PP for the duration of the run)

• Max Manmakers
• Max Push Press
• 400m run

Durability:  

• 90 seconds plank hold
• 60 seconds side plank hold (r/l)

STRETCH, HYDRATE AND REFUEL for tomorrow!!!

 

Endurance:  Dynamic Drills Run 1 mile

Warm Up:   15-10-5

• Wall Ball
• Push Up

Work Capacity:   2 rounds

1,000M row, 50 Push Press , 30 Pull-ups

Durability: 

50 GHD back Extensions, 50 GHD situps.