No Class on Memorial Day

The gym will be closed on Monday, May 25th. Enjoy your Memorial Day but remember we will be doing the Murph Challege on Saturday, May 30th! The information below is from a previously posted blog regarding the Murph Challenge…please get signed up ASAP if you plan to particpate!

It’s time for our annual Murph Challenge event and this year Lake George CrossFit has become an official host of the The Murph Challenge! A cool feature of doing The Murph Challenge at an official host site is that you’ll have the opportunity to see where your Murph time stacks up against all other participants from official host sites. Also, all the donations will go directly to the scholarship fund established in his honor.

Please get signed up ASAP by going to the official Murph Challenge website and make sure to list Lake George CrossFit as your affiliate! This year with your registration you will receive a Murph Challenge t-shirt or tank top via Forged clothing. There is a small fee for registration but your t-shirt is included. We will not be asking you to raise any other funds. If you would like to donate additional money, we will be more than happy to direct you through the proper channels.

If you are not familiar with Lt. Michael Murphy, please take a moment and read the link provided.

Here are some important details you’ll need to know to participate this year:

Where: Lake George CrossFit

When: Saturday, May 30th at 9am (because so many people are out of town at the CrossFit regionals we will have it this week to maximize participation)

The Workout:

MURPH
1 MILE RUN
100 Pull ups
200 Push ups
300 Air squats
1 MILE RUN
(20 lbs weighted vest optional)

Or you may choose to do:

MINI MURPH
.5 MILE RUN
50 Pull ups
100 Push ups
150 Air Squats
.5 MILE RUN

You also have the option of teaming up if you feel the workout is too much for you.

Finally, the Murph Challenge should be finished around lunch time. Plan to celebrate and honor our American Soldiers afterwards with a good ‘ole BBQ. In order to feed all the hungry CrossFitters we ask that everyone bring something to share. We will have a sign-up board to help us stay organized!

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The Murph Challenge

It’s time for our annual Murph Challenge event and this year Lake George CrossFit has become an official host of the The Murph Challenge! A cool feature of doing The Murph Challenge at an official host site is that you’ll have the opportunity to see where your Murph time stacks up against all other participants from official host sites. Also, all the donations will go directly to the scholarship fund established in his honor.

Please get signed up ASAP by going to the official Murph Challenge website and make sure to list Lake George CrossFit as your affiliate! This year with your registration you will receive a Murph Challenge t-shirt or tank top via Forged clothing. There is a small fee for registration but your t-shirt is included. We will not be asking you to raise any other funds. If you would like to donate additional money, we will be more than happy to direct you through the proper channels.

If you are not familiar with Lt. Michael Murphy, please take a moment and read the link provided.

Here are some important details you’ll need to know to participate this year:

Where: Lake George CrossFit

When: Saturday, May 30th at 9am (because so many people are out of town at the CrossFit regionals we will have it this week to maximize participation)

The Workout:

MURPH
1 MILE RUN
100 Pull ups
200 Push ups
300 Air squats
1 MILE RUN
(20 lbs weighted vest optional)

Or you may choose to do:

MINI MURPH
.5 MILE RUN
50 Pull ups
100 Push ups
150 Air Squats
.5 MILE RUN

You also have the option of teaming up if you feel the workout is too much for you.

Finally, the Murph Challenge should be finished around lunch time. Plan to celebrate and honor our American Soldiers afterwards with a good ‘ole BBQ. In order to feed all the hungry CrossFitters we ask that everyone bring something to share. We will have a sign-up board to help us stay organized!

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Friday Night Spring Partner Series

Find a partner and get ready for our Friday Night Spring Partner Series! We know how much everyone loves partner workouts so we’ve decided to take your average workout a step further. This partner series is going to be same sex (girl/girl or boy/boy) so find a partner, make up your team name, and decide what you’re going to wear!

  • What: There will likely be two parts each week. You should expect a heavy component and a conditioning component. Workout details will not be released until later in the week. Please be prepared to judge/count each other’s reps. Weekly winners will be named and overall champions announced but this is for FUN! Keep in mind that there won’t be any gold medals handed out.
  • Why: This is a great way for you to release some competitive energy. This series allows you to meet and compete with other LGCF members to see where you stack up.
  • Who: This event is for any current LGCF members. The workouts will be challenging but there will be scaling options, everyone can participate! Depending on the number of teams there may be a RX’d division and a Scaled division.
  • When: Week one is this Friday! This series runs for 4 consecutive weeks from April 24th until May 15th. Each week is from 6-8pm.
  • Additional Ground Rules:
    • There will be team sign-up board in the lounge area of the gym. Don’t wait until the last second please get your team on the board.
    • You don’t have to have the same partner each week. However, to be the overall winning team you do have to compete every week with the same partner.
    • You have the option to participate in every week’s workout or only select weeks if you have scheduling conflicts.
    • Arrive around 5:30 to warm-up and make sure you are familiar with the workouts.
    • Please set aside the time to compete if you’re interested. Don’t come to me and tell me how you need to be in the first heat because you have somewhere to be.
    • There is no cost but don’t be surprised if in the future a small donation per team for a charity is collected.

With this event comes a temporary schedule shift, there will be no 5:30 or 6:30pm class for the weeks of the competition. If you normally workout at this time, simply find a partner and throw your hats in the ring!

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15.5 Recap, the end of the 2105 CrossFit Open and a heartfelt Thank You!

By Kevin Ostrander

15.5 “The Workout” 27-21-15-9 for time was a devastating couplet of rowing for calories and thrusters. Those of us who took part in last year’s Open noticed a chilling resemblance to 14.5. Would it be as bad as last year’s finale? Would it be worse?! It was a surprise to no one that Dave Castro programmed thrusters, a classic staple of the CF Open workouts, into 15.5. However, seeing rowing pop up instead of burpees in this classic CrossFit couplet came as somewhat of a shock, no burpees, no box jumps. This workout got hard REAL quick – and the pain didn’t stop until the last thruster was locked out overhead. Like last year, this workout was FOR TIME – meaning athletes could no longer hide behind the clock of an AMRAP workout and had to complete the task at hand. We HAD to finish to earn a score. It was either you will finish or you will quit.

14.5 last year was the worst workout I’ve ever experienced and one of the most physically miserable feelings I’ve ever had in my entire life. At first glance, this year’s 15.5 didn’t seem like it would be that epically dreadful. This WOD was supposed to be all about pacing from what I read and heard. I had a plan in mind for my rep schemes and where I was going to rest. Something that I had always tried to do is follow a plan. Guys, I followed my plan for the first two rounds! I think Coach Dirk phrased it best as the “Mike Tyson approach where everyone has a plan until they get punched in the face”. For many of us, 15.5 will be the workout to remember for the 2015 CF Open. Now that the Open is behind us, I hope that you’ll use the coming months for a little fun and redefining your goals for next year. I for one am relieved that the Open has come to an end, but our training has not! Congratulations to all the members who participated in the 2015 CF Open. I am proud of all of you for consistently delivering your best effort at the Open WOD each week. There were 50 members that participated in the Open workouts and 42 of you completed all 5 WOD’s. Thank you to all the LGCF members, friends, and family that came to cheer and support!

In the spirit of the CrossFit Games it only seems right to announce the podium finishers for our Box. For our Women 3rd place went to Valerie Anatriello, 2nd place went to Emily Fuller and 1st place went to Sally McGuirk. For the Men 3rd place went to Jeremy Huelsing, 2nd place went to Keenan Wittenberg and 1st place went to Mike Loschiavo. I would like to also mention that Sally is the first LGCF member to make it past the 1st round of the CrossFit Open and will be invited to participate in the Masters Online Qualifier round. Sally placed in the top 200 worldwide in her Masters Division (141st in the world, 21st in the Northeast and 7th in New York) what an amazing job! Sally will be participating later this month in the qualifier round where she will have 4 days to complete 4 workouts and submit them for a chance to make it to the 2015 CrossFit Games this July in Carson, CA. We will all be here rooting for her and helping her get prepared for the next round.

Throughout the Open you guys have been extremely dedicated.  I know that you’re all busy, but you still came in and did all of the workouts (even if it was over the weekend or on Mondays).  There were plenty of other things you could have done with your time (and your $20) but you all made the commitment and you followed through. You did this despite your anxiety, that the workouts seemed daunting, or downright impossible. You guys showed up and got it done. I am extremely proud of you and you all should be proud of yourselves. I would like to thank each and every one of you for participating in this years Open. I hope that your experience was a positive one and you will do it again next year. I enjoyed every minute organizing, judging and watching each of you accomplish your goals, set PRs and accomplish things you thought were not possible. Lake George CrossFit is defined by every one of you! I couldn’t be more appreciative and grateful for this community. Most of all I would like to thank Dirk for trusting me to run the Open this year for our gym. The experience for me was absolutely amazing! I learned a ton, built new relationships with many of the members, and feel very proud to call myself a member of Lake George CrossFit. Until next year keep putting in the work, set goals, stay consistent, and have fun!

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15.4 Recap and looking at the final weekend of the 2015 CrossFit Open

By Kevin Ostrander


Another one down, only one more to go! With 15.4 in the books we’re left with 15.5. But before we go there, let’s look back at 15.4. When it was announced I knew this workout would be doable for many, but it was going to be tuff. With all the math and explanation needed, the engineer in me loved WOD 15.4.Just like 15.3, 15.4’s RX workout started with a high level gymnastics movement. For the first time (in the Open stage) we saw new workout movement with a new standard; handstand push-ups, where heels needed to cross the marked line based on your height and arm length, to get you a valid rep. This WODessentially came down to how well you can do handstand pushups, although the cleans made a difference for some.Participants have been asking for these movements for years and now with this year’s scaled option, we’re finally seeing them in the Open. The highlights this week go to Coach Val who led the LGCF leaderboard for the 15.4 RX division, Sally M. continuing her consistent efforts in the masters RX division every week,and Rick P. for recording 60+ reps RX. 


Can you believe we’re in the last week of the Open?! I continue to notice an amazing display of support and comradery between the LGCF community while doing each of the Open WOD’s. We’ve seen some amazing performances week over week with lots of firsts and PRs; first double unders, first muscle ups, handstand pushups, etc. The list goes on and on. We want to close out the 2015 Open season with a bang. With only one week to go, you guys have been extremely consistent. So far, almost everyone that has signed up for the Open has completed every workout (with the exception of a few, who were sick) and entered a score (and the exception of several where theyexperienced technical issues). Keep up the good work and finish strong!


Here we go. 15.5 is going to be an all-out metabolic conditioning assault. The final WOD of the 2015 CrossFit Open is a couplet of rowing and thrusters and it’s safe to say it’s going to be a burner! You should expect to be gassed and sweaty after this workout. Primarily this WOD falls into two categories: either you will like rowing more, or you will like the thrusters more.  Whichever way it may be, I think this will be about the pacing from the start.  If you are in the “I like the rowing camp,” pace yourself accordingly so that you have the strength to get through the thrusters in large sets. It’s a good idea to attack the four rowing rounds at 85%, 90%, 95%, and 100% effort allowing yourself to build up to the end round. If you are in the “thruster camp,” then go for unbroken or the largest sets you can. In the end this workout is going to be about being uncomfortable so get ready for the mental test and leave it all on the floor. It would be my advice to not try and redo this WOD but as always I am available for any of you, should you chose to give it another shot.

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A note from Jeremy, Sarah, and Parker…

Sarah and I moved up here January of 2012 not knowing a single person and over 1,000 miles away from our friends and family. Needless to say, we were a little hesitant with leaving behind our life in the Midwest. While we immediately enjoyed the area, there was still something missing for both of us. We both played sports from the time we were young throughout our college years. But now we were lacking that motivation and drive to get better. After hearing a few friends from home talk about CrossFit, I found Lake George CrossFit online and showed up on a Saturday morning for my assessment. Two days later I was back at Flex Appeal for the 6:30 a.m. class. Little did I know how much Lake George CrossFit would become such a big part of my life. After the first few weeks, I remember telling Sarah how much I enjoyed it. Sarah was a little more reluctant to join crossfit. I am not the kind of person to push something on someone and came to the understanding that this was something she probably wouldn’t do. Fast forward to September 2013, Sarah caved and gave it a shot. I’ll never forget after the first class she told me she wished she would have started this a long time ago. While Dirk’s programming and workouts provided the motivation and challenge we were both looking for, we realized there was so much more to Lake George CrossFit.

In December of 2013 we found out Sarah was expecting. While this was an exciting journey to be on, it was a new venture that was not familiar to us. With no family around it was the LGCF community that embraced and supported us throughout the journey. From visits to see Parker in the hospital to all of the kind messages, not only did everyone help us welcome Parker into our family but you welcomed him into the LGCF family. It was then that LGCF became more than a community, it became our family.

We have not only gotten into the best shape of our lives and accomplished things physically we never imagined we could do, but the lifelong friendships we have developed over these years are priceless. We wish we could individually thank you all for your friendship, support and encouragement. Please know that we are truly grateful for all of you.

While we are excited about this new chapter in our life, these last couple weeks were much more emotional and difficult knowing that we won’t be seeing our LGCF family on a regular basis. We can do CrossFit anywhere but it is truly the people that make LGCF a great place to be.

Here’s an invitation to come visit us in St. Louis. We have an open door policy and anyone is welcome to come visit! We can take you on the Anheuser Busch brewery tour, eat some good BBQ, and catch a Cardinals baseball game. And if we have time we’ll do a little CrossFit. We would love to have visitors.

Last but not least, we want to give a big thanks to Dirk. Not only is he a fantastic coach but has become a great friend. Without him none of this would have been possible. This isn’t a good bye it’s a see you later. We don’t consider ourselves former LGCF members but rather current members that happen to live a thousand miles away.

Thank you for the memories and thank you for impacting and changing our lives for the better. Until next time.

Jeremy, Sarah, and Parker

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Ouch, it hurts!! The best anti-inflammatory foods.

By Lisa Ostrander

All across the world people use herbs and spices in their cooking, however, we don’t commonly practice this in the United States. It’s been shown that when you cook with herbs and spices, you are improving your meals with antioxidants, vitamins, and minerals. Interestingly many cultures use food to heal, while Americans look for a “magic pill” from their doctors. In this article, I am going to discuss inflammation and how to treat it naturally by eating well.

So let’s talk about inflammation! It’s our body’s natural response to repair itself and is crucial to the healing process. When inflammation occurs, white blood cells protect us by releasing chemicals into the blood stream or affected tissue. Increased blood flow from inflammation may cause redness, warmth, and swelling (all part of the healing process). This can stimulate nerves and cause pain. New cells will then be called up to replace injured tissue.

There are two types of inflammation: acute and chronic. Acute inflammation is quick and severe. It can last from a few days, all the way up to a few weeks, and is caused by trauma or infection. Some examples would be a sore throat, an exercise injury, or a traumatic fall. Chronic or low-grade inflammation is long term and can last several months to several years. Viruses, autoimmune diseases, or persistent activation of an area that has been injured previously, causes chronic inflammation. Inflammation can also be inappropriately triggered by allergies or autoimmune diseases (rheumatoid arthritis, Crohn’s disease, and more). This can be very dangerous because when chronic inflammation is not resolved it causes damage to the body over long periods of time. The brain stimulates the body’s immune system during pain or irritants, and then your body is flooded with immune cells. They eventually attack the organs and other systems causing more inflammation.

Some studies have suggested that unnecessary inflammation has occurred due to our poor diets. This leads me into a discussion about the hormones insulin and cortisol. Insulin is the storage hormone that brings nutrients into cells; think of it as feeding your cells. Unfortunately, many Americans suffer from high insulin levels, which is a result of a poor diet. The typical American diet is unnecessarily high in carbohydrates like sugar, flour, and processed foods. High insulin levels can increase inflammation, cholesterol and the chance of developing blood clots. It can stimulate the growth of cancer cells, create hormone problems, and cause brain aging (also known as Alzheimer’s). Additionally, too much insulin makes you fat and keeps you fat.

While under a constant inflammatory state your body reacts by up regulating cortisol, which acts as an anti-inflammatory hormone. However, since the inflammation is constant so is the production of cortisol. This leads to insulin resistance, death of nerve cells, and depresses the immune system. Consequences are weight gain, increased blood pressure (cardiovascular disease), dementia, insomnia, depression, fatigue, fertility issues, digestions/absorption problems (ulcers, colitis, irritable bowel syndrome), and the list goes on.

On the bright side, many studies show that essential fatty acids like those found in oily fish play an important role in our body’s inflammatory process. Likewise, certain vitamins, minerals, and photochemicals (like those found in beets) may have tremendous benefit by reducing the prevalence and severity of inflammation.

Therefore, food is medicine and the choices you make impact your health. If we can learn how to eat better, we can learn how to treat what ails us.

What should you be eating you ask? The following is a list of some of the best-known anti-inflammatory foods and spices. While this list is not all-inclusive, it will give you a great starting point.

Omega-3, (both EPA and DHA and vitamin B12) found in fatty fish like wild Alaskan salmon, tuna, and sardines (Sardines are a concentrated source). Omega-3’s help with brain health, joint pain and stiffness caused by rheumatoid arthritis, and protects against dementia/Alzheimer’s. Consuming fish with omega-3’s helps to regulate blood pressure and lower the risk of developing clots in the blood vessels. Omega-3’s also decrease triglyceride levels, which can put you at risk of heart disease. Omega 3 has been identified as having significant anti-inflammatory health benefits.

Turmeric, has a compound called curcumin (that makes it yellow). Curcumin is a potent antioxidant, a powerful anti-inflammatory, and has anti-cancer properties. Research has shown it reduces transformation and spread of tumors. Other studies show that it blocks inflammatory enzymes that cause pain, swelling, and stiffness associated with arthritis (like Rheumatoid and osteoarthritis). Curcumin has been found by the National Institute of Health to lower triglycerides (fat in your blood).

Ginger, is in the same family as Turmeric with similar properties and a powerful anti-inflammatory. Used to ease joint pain, promote detoxification, help stomach ailments, aid digestion, fight nausea, and act as an anti-microbial, Ginger also contains minerals like potassium, manganese, copper, and magnesium. The lipids prostaglandins are a hormone like substance that carries out numerous functions in our body. One function important for this particular conversation is that they are created on the site of an injury or among an illness and will control inflammation. However, if they are continuously produced they will create unwanted inflammation. Interestingly, ginger can inhibit the formation of prostaglandins thereby reducing inflammation and pain associated with it.

Blueberries are an antioxidant dynamo since they are high in phytonutrients that reduce inflammation. Blueberries actually help stimulate your body to heal itself and have antibacterial properties. In addition, blueberries help fight against cancer, dementia, diabetes, Alzheimer’s, and low cholesterol. Also low on the glycemic index, blueberries have a smaller impact on your blood sugar levels compared to other fruits. In fact, studies have shown that blueberries actually help regulate your blood sugar levels overtime. Other studies show that organic blueberries have higher levels of antioxidants and lack pesticides; unfortunately, non-organic blueberries are heavily sprayed with pesticides.

Kale/Bok Choy/Spinach, Swiss chard, other leafy greens (also non leafy greens, kelp and seaweed all have high anti-inflammatory properties due to their content of beta carotene, vitamin A, and other nutrients. They also are involved in a myriad of other health benefits such as, bone strength, eye health, fat loss, reducing the risk of cancer, and heart disease. Bok Choy also contains Omega-3’s.

Sweet Potatoes are healthy carbohydrates high in vitamins and minerals. Sweet potatoes contain beta carotene, vitamin B5 and B6, thiamin, vitamin C, vitamin A, and vitamin E. Vitamin A, another potent antioxidant, is linked to anti-aging, cancer prevention, blood clot prevention, and promotes good eye health. Vitamin B6 helps breakdown homocysteine, which contributes to the hardening of blood vessels and arteries. Furthermore, sweet potatoes can assist in lowering blood pressure, aid in blood sugar regulation, and have antibacterial and antifungal properties.

Lastly, the pigment anthocyanin in sweet potatoes is an antioxidant that helps reduce inflammation in the brain and nerve tissues.

Garlic was used medicinally for centuries and this super food was used as penicillin in WWI and WWII. It was part of the food ration for Russian soldiers in WWII (nicknamed “Russian penicillin”). It is a powerful antibiotic; I personally use Allicin garlic pills when I am sick. Allicin is the organic compound in garlic that gives it odor. The high sulfur content in garlic aids in preventing the triggering of inflammatory enzymes in your body. Garlic has been proven to kill 23 types of bacteria such as E. coli and salmonella. Garlic can prevent blood clots in the arteries by lowering cholesterol and blood pressure. It’s a super immune booster, regulates blood sugar levels (especially for diabetics), helps regulate the formation of fat cells (helps you lose weight), and the allyl sulphides in garlic help fight against cancer cells.

Shiitake mushrooms like garlic, can inhibit activation of inflammatory enzymes thus making them a great source for anti-inflammatory benefits. Eritadenine, a substance found in Shiitake mushrooms encourages our body’s tissue to absorb cholesterol, therefore lowering the levels in our blood. There is compelling research that shows these antioxidant powerhouse mushrooms protect us against cardiovascular disease, fight cancer, and also have antiviral effects. New studies have shown that they help protect against disease like rheumatoid arthritis.

A few other notable mentions are green tea, cinnamon, cayenne, chili peppers, rosemary, and cloves. Most of the foods detailed in this blog are antioxidants, which are very important in our diet. They stabilize free radicals that are produced as a by-product of digestion. Free radicals damage our cellular systems and membranes. Antioxidants fight cancer, aging, and many other diseases.

What foods should you avoid? You should be avoiding trans fatty acids that are found in commercial baked goods, fast foods, margarine, hydrogenated oils, and processed vegetable oils (corn, peanut, soy, safflower, sunflower). Avoid fried foods, as high temperatures will oxidize most oils, creating free radicals. Foods that trigger inflammation contain refined sugar, processed fructose, and high fructose corn syrup. However, coconut oil can be heated to high temperatures without oxidation.

Avoid high inflammatory omega-6 fatty acids that are found in the saturated fat of non-grass fed animals. These animals are fed genetically modified corn, grains, antibiotics and hormones.

Dairy products, like commercially produced meats, are full of the same harmful ingredients listed above. Recent studies have also shown that more than half the world’s population cannot digest milk. However, if you do choose to eat dairy products, buy organic grass-fed, antibiotic free, hormone free, and pesticide free.

Sugar, the white devil, is highly inflammatory and found in almost everything. Typical foods and drink high in sugar are soft drinks, packaged foods, and sweetened juices. Keep in mind that sugar goes by many names: corn syrup, dextrose, fructose, maltose, sorghum syrup, and sucrose. Furthermore, you should avoid the synthetic sweeteners NutraSweet, Splenda, saccharin, aspartame, etc. My next blog will be about the dangers of sugar, so I won’t go into specific details now.

Wheat and other gluten-containing grains are highly acid-forming and inflammatory to the body. Unfortunately, modern day wheat isn’t processed the way it was originally. Wheat is genetically modified and toxically sprayed because of this it has been linked to many diseases. I recommend the book “Wheat Belly” by William Davis, MD for a more in-depth explanation of wheat and its effects.

Table salt isn’t necessarily bad but it is missing trace minerals and the amounts found in packaged foods are too high. High levels of sodium negatively effect inflammation and oxidative stress in our bodies. Look for foods low in sodium and when cooking at home choose sea salts instead.

Don’t shoot the messenger, but alcohol is on this list. The most obvious reason is the high sugar content. It compromises your immune system, hinders muscle growth, and destroys your liver. Alcohol also may cause heart disease, cancer, and is related to countless other health issues.

In conclusion, this is meant to be a guideline on how to start eating healthier. You should always opt for homemade, local and/or organic when possible. I understand that busy lives and budgets make it difficult to make the right choices but aren’t you worth it? At the very least, put some thought into it before you open your mouth and swallow. Happy eating!

Check out this recipe idea to increase the anti-inflammatory foods you are eating:

Indian spice rub

Ingredients:

6 Tablespoons curry powder

3 Tablespoons coarse sea salt

4 teaspoons crushed red pepper

1 Tablespoon ground cumin

1 Tablespoon ground coriander

1 Tablespoon dried mint

2 teaspoon turmeric

2 teaspoon ground ginger

Mix all ingredients in a small bowl (use fork to mix) save in a glass jar.

How to use:

Spread olive oil on meats and fish; dust well or to taste with Indian spice rub and grill.

I use on pork chops, chicken, salmon, and swordfish but feel free to use on your choice of meats and fish. Keeps juices in with nice exterior and lots of flavor, full of anti-inflammatory properties.

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