There are varying opinions on how to deal with traffickers who sell tainted opioids. Even people who have lost loved ones due to fatal overdoses are divided on whether traffickers should be charged with manslaughter.

I ran the Rock n Roll San Diego this weekend and have a ton of pics and fun to share! But I’m going to keep this fast and just give ya the top 13.1 highlights…

1. The night before I stayed with Kristin @StuftMama and she brought it with the pre-run carb-loading! We made pizzas with tons of toppings. There was also salad but I was too distracted and didn’t get a pic of it.

2. I did a flat runner with everything I was going to take for the race. [Flat Runner = setting out all your clothes & gear before a run to show what you’re going to wear/have on your body during the race. It helps make sure you have everything.]

Kristin has a lot of pets including 2 hairless cats that slept with me. She also has a big dog that I love! I would have preferred to spoon with him but I’ll take what I can get…

3. Cute Shuttle!! ‘’

The race series gave me a pass for the VIP Experience – it was amazing! It includes a parking pass for a specific parking structure and shuttle to the Start. This was super helpful because we got a lil lost off the freeway and were running late!! If not for the shuttle I don’t know what we would have done!

4. The day before the race I did an 8 mile run while listening to Meb’s latest book –

I LOVE IT. I’m not done with it yet, but so far I think it’s the best running book I’ve read. I’ll review it when I’m finished, but I definitely recommend it.

The book is a highlight alone… but extra special because of something that happened post-race.

<a target=”_blank”  href=”https://www.amazon.com/gp/product/163565288X/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=163565288X&linkCode=as2&tag=rersafe-20&linkId=dce202401df5a58200071cc945641c10″><img border=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=US&ASIN=163565288X&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=rersafe-20″ ></a><img src=”//ir-na.amazon-adsystem.com/e/ir?t=rersafe-20&l=am2&o=1&a=163565288X” width=”1″ height=”1″ border=”0″ alt=”” style=”border:none !important; margin:0px !important;” />

5. The VIP Tent with soooo close to the Starting Line. You can see it and hear the race announcer so you know what corral is starting next.

Plus there’s coffee, juice, yogurt and a spread of bagels…

6. There’s a separate VIP bag check – which I really appreciate because I got to wear my pre-race clothes for as long as possible. I swear my body has an unreasonable reaction to cold!! So I waited until the last minute to take off my throw-away gear, put it in my checked bag and didn’t even have to throw it away so I can use it again!! Boom.

The area has it’s own restrooms and extras in case you forgot something. (Oh, this reminds me I still have to tell you about Laguna Hills.)

7. The Race!

Kristin and I took our time starting. I wasn’t really able to eat before the race because I just felt extra nervous and weird. So I was going to listen to my body on pace and race day goals.

I still have this super tight spot in my left glute that goes down a little bit to my hamstring. I’ve been stretching and rolling it out but there’s still something there. I’ve noticed it gets extra tight after I drive and I drove about 2 hours the day before so that probably exacerbated it. (Autocorrect wants to make ‘glute’ – gluten so bad… but I’m happy with my gluten thank you very much.)

8. My favorite part of the course!! I love this guy!!

This is one of the landmarks for every Rock N Roll Marathon Series race – a big rocker you run under through the legs. It’s huge and fun! In the past it’s been a guy I think with a guitar?

Anyway. He’s rocking Brooks Run Happy gear because they’re the main shoe sponsor of the series. So the foam finger says ‘Run Happy’ – that’s a good reminder mid-race!!

9. Done!

Rock N Roll San Diego Half Marathon Finish Time 1:55:13

The Race Course / Review and Information

Course: The course is moderate in difficulty. There are hills. I think they’re evenly spread throughout the course so there’s not one section that really kills ya. There were a lot of cute lil shops and pretty murals to look at.

Weather: The weather is nice and mild at the start but can get warm as the marine layer burns off.

Race Day: RnR always seems to be well organized and on time. There are plenty of water stops.

Extra notes: The Music!! There are bands spread out across the course which makes it fun!

There were also a couple of different people providing beverages to runners. Cheers!

My race: I want to learn something from every race so I can improve. I feel like I’ve been phoning it in (or texting it in?). So I’m going to go over my race review form and think about my race, training and goals today.

Use this Race Review form to check in with how you did on your race.

10. Post-race silliness… it’s just me.

Kristin has been my running buddy for the last 3 races and it’s been so much more fun to run with someone!! I’ve had a hard time getting back out there and knowing she’s going to race too helps push me to show up.

11. Massage!

After the race we headed to the VIP tents, easily grabbed our stuff from the checked gear tent and signed up for a massage.

Then, I changed and by the time I was done my name was being called for massage time. The guy used some electro-magical tool to make my muscles vibrate like WILD and then they relaxed. It was exactly what I needed!! I meant to ask him what the tool was and how I can get one, but I was just in the zone enjoying it (and kind of laughing from how it felt weird and awesome).

12. Mimosas!!

Cheers! And the race medal…

and food!!

13. MEB!!

Meb was in the VIP tent and before we left I asked for a picture and told him his book is the best running book ever. I don’t know if he believed me so I just repeated nodding my head and saying it has great stories and lessons. I probably just repeated myself and didn’t make sense but I think he understood it was a compliment. The point is… MEB!! I was listening to his book the day before and then just hanging out in the VIP tent like this is normal life.

13.1  The VIP Experience is available at all races – you can find out more here: Rock N Roll VIP Experience

Now I need to find my next race!! I’m seriously so inspired by running a lot of races lately and Meb’s book and earlier morning sunrise time!! I want to sign up for all the races!

Want more?

Listen to my podcast with Paul Huddle from the Rock N Roll Marathon Series and IRONMAN

Question : What’s next on your list?

Note: The Rock N Roll Marathon series provided me with the race entry and vip pass. All opinions are my own.

The post Rock n Roll San Diego Half Marathon 13 Highlights from the race! appeared first on Run Eat Repeat.

Angina is a serious condition that requires careful monitoring. In mild to moderate cases, prescription drugs may be necessary. Along with this nutritional therapy is recommended as it helps to improve the condition.

Angina Pectoris or angina is caused by an insufficient supply of oxygen to the heart muscle which produces a pressure like pain in the chest. While physical exertion and stress increase the heart’s need for oxygen, any kind of emotional tension can also trigger angina. Cold weather and eating very large greasy meals can also trigger the angina pain. Angina usually occurs because the vessels that carry blood to the heart become narrowed and blocked due to atherosclerosis. The risk of atherosclerosis gets accelerated with age, smoking, high levels of blood cholesterol and obesity.

The treatment involves drugs and nutritional intervention that affect the supply of blood to the heart muscle ( coronary vasodilators) or the heart’s demand for oxygen by increasing the size of the vascular opening, thus improving the blood flow and allowing more oxygen and nutrients to reach the heart muscle.

Dietary Guidelines for Healthy Heart

As long as your body is well nourished and you have sufficient supplies of antioxidants available as in fruits and vegetables you need not worry about your body’s ability to handle cholesterol. However, if you are eating a lot of processed and refined foods, whole milk and red meat and your blood tests show a bad HDL to total cholesterol ratio and very high cholesterol readings, then you must get down to some serious thinking about your dietary habits. The degree to which your arteries get damaged depends on:

• The amount of free radicals in the body. (All these above-mentioned foods promote cell-damaging free radical activity.)
• The amount of antioxidants that you consume as they prevent free radical activity and in turn cell damage.
• The type of oil you use for cooking. (Refined vegetable oils containing PUFA are unstable as they have a low smoking point.)
• The amount of soluble fibre in your diet.

 What should you eat

• Include foods that can save arteries and prevent heart diseases such as fish, fruits, vegetables, nuts, whole grains, legumes (sprouted), onions, garlic, olive oil, and particularly foods which are high in Vitamin C, E and Beta Carotene.
• Eat a diet that is well balanced and contains plenty of fibre. Eating more soluble fibre helps reduce cholesterol. Soluble fibre is found in oat bran, whole dals, whole grains, all vegetables and fruits.
• Eat plenty of fresh fruits and vegetables. Emphasize foods that are rich in the antioxidant substances (beta-carotene, vitamins C and E, and selenium) that fight free radicals and aid in reducing oxidative stress. Enjoy fruits, tomatoes, carrots, vegetable juices, wheatgrass juice, dark leafy greens, alfalfa sprouts, and whole-grains. The wider the range of colours on your plate, the better the array of nutrients provided. Studies have shown that those who ate five or more servings of fruits and vegetables each day had a 39-per cent lower risk of stroke and angina than those who did not.
• Take in no more than 20 per cent of daily calories from fat per day. The type of fat you consume is also very important. Monounsaturated fats, found in olive and canola oil, cause levels of low-density lipoproteins (LDL, often known as the “bad cholesterol”) to decline without affecting levels of high-density lipoproteins (HDL, often known as the “good cholesterol”). Saturated fats, (a type of fat found in animal products such as meat and milk products, and trans- fatty acids found in margarine, processed foods, bakery items, and hydrogenated and partially hydrogenated oils, have the opposite effect and hence should be strictly avoided.
• Include raw nuts (almonds and walnuts), olive oil, and fatty fish such as pink salmon, trout, tuna, Atlantic herring, and mackerel in your diet. These foods contain essential fatty acids that are important for cardiovascular health.
• Include garlic and onions in your diet. They contain compounds that help to reduce serum cholesterol levels.
• If you are overweight, adopt a healthy weight-reduction diet plan and stick to it. Obesity places a strain on the cardiovascular system.
• Avoid stimulants such as coffee and black tea that contain caffeine. Coffee increases stress hormones in the body, putting coffee drinkers at greater risk of heart disease. Also avoid tobacco, alcohol, chocolate, sugar, butter, red meat, fats (particularly animal fats and hydrogenated oils), fried foods, processed and refined foods, soft drinks, spicy foods, and white flour products, such as white bread.
• Drink at least eight to ten glasses of water every day to improve your metabolism and digestive functions.
• Flaxseed oil is the richest source of alpha-linolenic acid which gets converted to Omega-3 fats. Flaxseed oil is unsaturated and therefore very unstable and get oxidised easily. Therefore it should not be overheated. Preferably it should be refrigerated & used as a salad dressing. You can buy flaxseeds (also called ‘Alsi’ in Hindi) and grind them into a fine meal called flaxmeal.
• Avocados have the same type of fat in them as almonds and olives. Eat ½ to 1 avocado per day to reduce cholesterol and LDL levels. Avocado also protects the arteries against oxidative damage.
• Eat some of your foods raw as they contain a whole lot of biologically active components called enzymes, which have artery cleansing property.

(As published in Hindustan Times dated June 03, 2019)

The post Don’t choke your heart appeared first on Health Total.

The post For A Healthy Heart appeared first on Health Total.

Two families are demanding answers from major airlines after their elderly parents were abandoned at an airport for hours — without help to access food, water or washrooms.

There are renewed calls for a national immunization registry after an outbreak of measles in New Brunswick. But creating a registry would mean co-ordinating the 13 different vaccination systems of the provinces and territories.

The post Five Proven Warm-up Exercises From Haile Gebrselassie (Stretch Like a Pro!) appeared first on Runtastic Blog.