Aug 15

FUEL:
830: Peanut Butter on WW Toast sprinkled w/ Grape Nuts; Protein Shake of Vanilla Whey + Milk (v)
1000: Iceberg Lettuce
1130: Egg White Omlette w/ peppers, onions, ff cheddar, garlic, herbs, tomato; WW Toast w/ Cinnamon & Honey; London Fruit & Herb Co.'s Blackcurrant Bracer Tea [sweet and delicious blend of hibiscus, blackberry leaves, liquorice root, apple pomace, blackcurrant, rosehips, strawberry juice](g)
200: Cabot Vermont Cheddar; WW Chocolate Chip Pancake
600: Sizeable Sample of Billfish Bouiabaise w/ French Bread, paired with Pinot Noir from Wholefoods Cooking Class :)
845: Kashi Go-Lean w/ Skim Milk; Hot & Sour Napa & Mushroom Soup; Sweet Rice Flour Cake w/ Red Beans
1030: Watermelon; Kashi TLC Country Cheddar Crackers; Vermont Lite Cheddar (g)
100: Apple + Peanut Butter

FIT:
Megaloop Recovery Run (glutes so sore after yesterday's strength train)> 23:17, 8:10/mi, 2.85mi, 229Cal

Learned about inflammation yesterday at active.com (http://www.active.com/women/Articles/Gain_Without_Pain_21699.htm)
Here are highlights >>

"Inflammation is an immune system response to tissue damage. When an injury occurs, inflammation removes cellular debris from the site of damage and initiates repair. There are three phases of the inflammation response. First, blood accumulates at the site of damage, causing the classic symptoms of swelling, heat and stiffness.

Next, specialized white blood cells called neutrophils migrate to the injured area and absorb the debris of damaged cells. Finally, other cells known as macrophages accumulate to complete the clean-up process and stimulate tissue regeneration.

In addition to repairing muscle damage from exercise, inflammation promotes training adaptations such as cell proliferation -- an essential step in the development of bigger, stronger muscle fibers. Inflammation even makes you more resistant to muscle damage in the future (known as "the repeated bout effect").

Although inflammation repairs tissue damaged during exercise -- and here's the negative side -- it also results in further damage between workouts. It's believed that in the process of healing injured tissue, active neutrophils also release cell-damaging free radicals that produce secondary muscle damage. This is the source of delayed-onset muscle soreness (DOMS), when you feel sorer the morning after a hard workout than you do immediately afterward, and why you sometimes feel sorest two days after the workout or race."

I had been wondering about why in the cold showers my knees were so ridiculously hot (in addition to my face and neck and heart). It's the blood. Do you guys' knees get that hot, or is it just my bad knees?

FUN:
Wholefoods Cooking Class - happened to go there at the right time, on the right day. Good, filling stuff. Also bought Kashi TLC Country Cheddar Crackers ($1.29), GoLean ($2.49), Optimum FlaxPlus Pumpkin Granola ($2.59).

Finished Naked Economics.