When is Stretching Necessary, and When is it a Waste of Time?

While there are a few opponents of stretching, the vast majority of people (including myself) are huge proponents of stretching, its benefits, and its immense importance. I have a very simple answer as to why stretching is so important; I have had an injury to my lower back (lumbar spine) for about two and half years and when I practice consistent stretching of the lower back and gluteal muscles, I am in less pain. When I do not stretch consistently, I can feel the difference in pain and tightness from the moment I wake up.

Why Is Stretching Important

Does Stretching Prevent Injuries?

Even if you do not have an injury, I firmly believe that regular stretching is vital for flexibility, improved performance in and out of the gym, and can possibly prevent injury from happening. If you naturally lack flexibility, stretching regularly doesn’t necessarily mean you will ever have great flexibility, but it can definitely improve it. And if you never stretch, you can bet that your flexibility and mobility WILL decrease over time.

Should I Stretch Before Lifting/Running?

Another topic related to stretching is the appropriate amount of time to hold a stretch. I believe that if you are thoroughly warmed up, i.e., you have done some light cardio or have already worked out, you can hold certain stretches for as long as two minutes in some instances. At the same time, I do believe that if your muscles are cold, the i.e. first thing in the morning upon waking up, you should not go right into long stretches, as this can be counterproductive and actually lead to muscle pulls.

Regardless if you are doing a long stretching machine session or a quick one, anything less than 15 seconds is most likely doing nothing for you. So no matter what period of the day you are stretching, aim for 20-30 second holds at a minimum. Until next time, train hard and enjoy the journey!

6 Best Tips For Treadmill Workout At Home

Numerous sprinters and rec center goers consistently utilize a treadmill for their preparation. For a few, it is the best way to stay with their preparation when it turns frosty, hot or dull outside. For others, it is a viable supplement to their open-air running.

Be that as it may, the treadmill has more to offer than it may appear at first look. Truth be told, numerous expert sprinters utilize a treadmill to make new preparing jolts. It gives many advantages and offers many preparing varieties since you can control every one of the factors like pace or angle.

Running on a treadmill, be that as it may, contrasts from running outside in a few key regards. The accompanying seven hints are intended to enable you to adjust your running preparing to theĀ best treadmill for home use

1. Begin off simple

In the event that you are running on a treadmill out of the blue, you should begin at a direct pace. Allow your body to get used to running inside. It’s best in the first place a simple and controlled continuance raced to enable your body to gradually acclimate to the new condition. New running conditions like the new (i.e. moving) surface and in addition to the absence of (cooling) air protection compel your body to roll out improvements. These require time. When you get used to running on a treadmill, you can get a move on and power.

2. Reproduce Air Protection

Running on a treadmill generally appears to be less demanding than running outside. One explanation behind this is the absence of air protection. Keeping in mind the end goal to make up for this need, you should expand the treadmill inclination by 1 or 2 %. This enables you to mimic the exertion required to keep running on a level surface outside.

3. Watch Your Stance

Inside a brief timeframe, individuals who routinely keep running on a treadmill have a tendency to disregard everything else and just concentrate on the show to screen their pace, heart rate, and so forth. They likewise invest a large portion of their energy looking down at the tips of their feet to check whether they are arriving at the correct spot on the treadmill. After some time, this can prompt poor stance and, subsequently, cause bear and back torment. Along these lines, try to look straight ahead as you do when you are running outside. This causes you keep up your regular stance and along these lines avoid muscle throb.

4. Watch Your Pace

The new running conditions like the moving surface, the notwithstanding padding and the steady pace lead numerous sprinters to abbreviate their walk. This contrasts from what we are utilized to and changes our attention to our ordinary pace. As our shape transforms, it ends up plainly hard to tell how quick we are running. Regularly, a slower pace will appear to be quicker than it truly is. With a specific end goal to keep your preparation power at a similar level, tune in to your body and attempt to keep up your standard walk length. Make a point to frequently check this felt pace with the pace appeared on the show.

5. Remain Hydrated

One distinction from running outside in the absence of cooling gave by the breeze and natural air. This leads you to sweat progressively when you run inside. This thusly causes your heart rate to go up on the grounds that your body needs to consume more vitality to cool itself. Along these lines, you have to try to drink a lot of liquids. As a general guideline, you ought to expend 500-700 ml (16-24 oz) of water in little measurements for every hour of treadmill preparing. The treadmill is a decent opportunity to work on drinking while at the same time running.

6. Utilize Light Shoes

How we keep running on a treadmill never again coordinates with our normal running structure. The very much padded, always moving surface totally changes the way we hit and push off with our feet. We never again need to push off as hard or as long to produce forward impetus as we do outside. This is the reason you needn’t bother with a couple of overwhelming, very much padded and thick running shoes. In the event that you intend to run inside routinely and don’t have any real foot stance or stride issues, you should utilize a light and low-profile running shoe. These accommodate a dynamic and quick running style with an effective push-off. For this situation, the treadmill deals with the padding for you.

Citron Extra Jam – Corsica

Product Description
250 GR Jar – Corsica

Veronique uses only two ingredients, naturally raised Corsican citron and sugar to produce this thick but loose set jam, loaded with the perfumy citrus aroma and flavor of citron. The Citron’ floral aroma and bitter rind shine through and make this a deliciously unusual citrus marmalade, great for toast, scones, and even flavorful cheeses.

The citron resembles an ugly, huge, rough-skinned lemon that is predominantly grown in the Mediterranean and parts of Asia. The citron has its own sweet perfume – although it is citrusy you will not confuse it with the aroma of any other citrus. A single ripe citron, placed on a tray, will perfume an entire room; beneath the thick, sweet-smelling skin and pith is a small quantity of sour, fragrant juice.

The citron (citrus medica) is thought to be one of the ancient progenitors of modern citrus. Before the Romans, and long after, through the Dark Ages, the Renaissance and well into modern times, the golden yellow citron was at once a symbol of wealth and position and in common use around the Mediterranean for perfumes, medicines, and religious rites. ‘There are 4 primary varieties of citron with one of the most prized being the “Corsican”.

Citron fell out of favor with the development of thin-skinned, juicy, sweet citrus during the last century. It is still grown around the Mediterranean, though not widely, for use in the perfume industry; The average American is most like to encounter citron in the candied form: the thick peel of the citron is still an essential ingredient in that enduring medieval curiosity, the Christmas fruitcake.

Veronique Leoni has been making preserves for more than 10 years using sweet Corsican chestnuts found in abundance in the family-owned orchards in Zevacu, located in the high Taravu valley of southern Corsica. She also uses the famed Corsican Clementines, figs and citron to produce other unique artisanal jams. Originally she only sold her preserves in local markets and fairs, but it is practically impossible to keep a good thing secret, and eventually, the word of her delicious preserves spread to the mainland. Now they can be found in the specialty food stores of Paris – probably the most discriminating marketplace in the world. We feel lucky to have been able to secure a small supply.

Veronique makes her preserves according to traditional recipes. All her Casa di Castagna products are handmade in small batches. They have a minimum 55% fruit content – this qualifies them as “extra” preserves. Her preserves are prepared without additives or preservatives using carefully selected fresh fruits, free of any pesticide or chemical treatment. The outstanding quality and natural origin of these products is certified by a French Ministry of Agriculture accredited laboratory.

Marcona Almonds – Spain

Product Description
Marcona Almonds – 16oz.

Mmmm….. these are good! Like hazelnuts from Piedmont and Sicilian pistachios, Marcona almonds from Spain have prized the world over – some even say Marcona almonds are the finest in the world. Almost round and very flat, Marcona almonds look different from garden-variety almonds, and they have a richer, more intensely nutty flavor.

Our Marconas are toasted in olive oil and lightly salted, and the result is a crisp, tender, and super-flavorful almond. If you haven’t had them, try them at least once…we bet you won’t be sorry!

Serving Suggestions Serve European-style to accompany cocktails, or snack on them anytime you crave something salty, crunchy and satisfying! And don’t forget that almonds are an excellent source of vitamin E.

Ketchup – Stokes Real Tomato – England

Product Description
300 GR Bottle – Suffolk, England

This awesome ketchup was a Great Taste Award Winner for 2005 in England. It’s a ketchup that actually tastes of tomatoes…experience the difference!

About the Producer:

Located in Suffolk, England, Stokes is a relatively new company with an old-fashioned philosophy. Stokes believes that food should stir the emotions and, since it is such a big part of life, always be a worthwhile, enjoyable part. To this end, they scour the world sourcing the best of the best in adherence to their founding principle of honest food: “Only the best ingredients make the best products.”

Ingredients: tomatoes (124g to make 100g ketchup), raw cane sugar, spirit vinegar, cornflour, sea salt, garlic powder, onion powder, preservative: sorbic acid, seasoning (salt, spice extracts (contains celery), onion extract).

Asian Ingredients

From a 250-year-old organic Shoyu recipe or an earthen crock buried in the ground to make a 1000-year-old recipe of 100% brown rice vinegar, we have started the quest to find the finest Asia has to offer your palette here in the west.

Asian food and Asian restaurant are everywhere. But if you want to cook it your self, the high-quality ingredients are sometimes hard to find. That is especially true for Japanese ingredients, and especially true if you are looking for organic. But we keep trying. Look below to find our favorite Shoyu, soba noodles, bonito flakes, ketjap manis, intake udon and more. And keep your eye on this page — as we find more and more products to add to this list every day. We just found a new importer with lots of interesting stuff – so it is just a matter of time.

Read the detailed descriptions of these amazing products. Don’t see what you want? Check out our regular online store (www.ChefShop.com) and see if we have what you are looking for there.


Balsamic Vinegars

There’s an astounding difference between grocery store “balsamics” (6% acidity with sugar and food coloring), and balsamics that have a history of love aged in a barrel. Our selections come from family businesses where aging vinegars and preparation methods are passed from generation to generation.

Although there are many balsamic bottlers out there, we prefer to work with families and producer that we know – that way we know we are getting the real thing. We met both the La Vecchia family (from Modena) and San Giacomo (from Reggio Emilia) many years ago — and we love what they do with their products.

La Vecchia has a nice variety of balsamic of different ages from 6 years old, to 100 years old, as well as the more traditionally understood Vecchio and Extra Vecchio balsamic.

San Giacomo has a wonderful condiment, as well as an apple balsamic, a saba, and red, silver and gold seal balsamic. All delicious!

So look around. With such a broad selection, if you are looking for something special for yourself or the gourmet in your life, you are likely to find something that suits your pallet and your pocketbook here.

Don’t see what you want? Check out our regular online store (www.ChefShop.com) and see if we have what you are looking for there.



At over 4000 thousand years old, legumes are one of the oldest foods known to man. High in protein, calcium, and iron, and an excellent addition to any pantry.

Our bean selection is always changing — depending on what is available and what we can find. Although we carry many of the standards, we tend towards the hard-to-find and more colorful dried beans — such as cannellini beans, flageolet beans, rice beans, corona beans, cranberry beans (also called berlotti beans) and scarlet runner beans. And as we find interesting new ones, we are adding more every day.

Check out our ChefShop.com recipe database to find some yummy beans recipes that are quick and healthy!

Don’t see what you want? Check out our regular online store (www.ChefShop.com) and see if we have what you are looking for there.



Nut & Seed Oils

Olives usually placed a distant second, except of course on fast days, and there were many. These were the liquids used to get fat into meals during fast days when animal protein and animal fat were forbidden. In regions where flavorful seed and nut oils were prevalent, they were used, especially the oils pressed from walnuts, hazelnuts, almonds. In many cases, one or more of these oils provided people with most of their fat calories both during the cooking and drizzled at the table.

Black truffle oil, argan oil, walnut oil, bergamot oil. If it ain’t olive, it’s in here.

Rice Bran Oil – California

Cookies, Cakes & Biscuits

Danger! Your family may become dependent on the exotic, exceptional, wonderful tastes in our world-class cookies. Whether they are champagne-cork-shaped beauties (from France), or “flapjacks” dipped in chocolate (from North Dorset, England), they bring a satisfied smile to any “child,” no matter what the age.


Toffee Waffles w/Dark ChocolateĀ