Xanadu Health Club

Going Greek! (Continued from the March 2012 E-newsletter)

2012-02-29T10:53:00.000-08:00

Less Sugar

Greek yogurt contains less naturally-occurring sugar than American-style yogurt. In 7 oz. of plain Greek yogurt, there are 8 g of sugar; the same amount of plain American yogurt contains about 17 g. Choose plain rather than flavored Greek yogurt to obtain more potassium, zinc and vitamins B6 and B12 per serving. The Center for Science in the Public Interest notes that some of the volume in flavored yogurt containers is taken up with the sugary fruit topping rather than nutritious yogurt, so they contain less of these healthy nutrients. Flavored Greek yogurts include up to 11 g of added sugars - almost 3 tsp. worth. Add your own berries and a drizzle of honey to plain yogurt to control your sugar intake.

Less Sodium

Salt is a big red flag, and many consumers are looking for lower in salt items. According to the USDA, Greek yogurt has less sodium by up to 50 percent. Plus, it still has a full-bodied taste without the high sodium content.

More Versatile

Greek yogurt can be used for many dishes including savory and sweet. Due to its thick texture and rich taste, many people use it as a substitute for milk, sour cream and even use it for baking.

Better Texture

Greek yogurt has a smooth, rich and thick consistency. Part of what makes Greek yogurt different than regular yogurt is that it is strained to remove the whey. When whey is removed, so is water, which creates a thicker, more substantial yogurt product. This is why Greek yogurt is so popular because of the satisfaction after eating something creamy and smooth.

See! Told ya it was better!

I Put That S@#?! on Everything!

2012-02-29T09:15:00.000-08:00

Rosario Colomba MAT, CSCS, CK

Personal Training Manager - Xanadu Health Club

Are you like me? Do you use olive oil for a variety of nutritional purpose? With its great taste and high levels of heart healthy antioxidants called polyphenols and the monounsaturated fats (which lower LDL’s and raise HDL’s) it has been the perfect oil to cook with. Yet there are times when olive oil shouldn’t be used- most notably when using high heat. When exposed to temperatures between 365-420 degrees F the beneficial compounds start to degrade and potentially health-harming compounds form.

Don’t fret- olive oil is still the oil of choice when making salad dressing, sautéing vegetables over medium heat, or drizzling over steamed vegetables. If you are roasting or baking, canola oil is a good choice because it’s healthy properties (high levels of alpha-linolenic acid and low in saturated fats) are better equipped to stay together at higher temperatures. The only downfall is that most of the canola oil produced in the United States is made from genetically modified canola seeds. If this is a concern, try the more expensive avocado, macadamia nut, or almond oils. Safflower oil is also gaining traction as a healthy and affordable alternative, but its bitter taste can turn some people off.

Therefore, because using oil is inevitable when cooking, choose the one that is best for your dish and cooking method.

Coming Soon: Ross' Blog

2012-02-23T13:36:00.000-08:00

Get information from one of the best trainers in the industry! Ross will be "blogging" soon enough to provide you with insightful and educational information and make sure you continue to see forward progress! Check out more on Ross by visiting our facebook page. (sign in to facebook off of the main page on the website and go the trainers section)

More on Detox Foods

2012-01-04T10:40:00.000-08:00

Here are some more excellent Detox foods that will help you get over the holiday "eat-a-thons" and keep you fit...

Watercress

Throw some peppery watercress into your next salad. It keeps free radicals away from your cells, helps energize cleansing enzymes in the liver, and is a natural diuretic.

Lemon Water

Lemons are a great source of vitamin C, which is known to help the body detox and burn fat. Drinking water with lemon every morning is a great way to alkalize the body and help with digestion.

Dark Leafy Greens

There's a ton of ways to get leafy greens into your diet. You can eat them raw, throw them into a broth or sauté them with a touch of olive oil. Leafy greens boost chlorophyll levels in the digestive tract, which helps the body get rid of environmental toxins like smog and herbicides.

Fresh Fruit

Fresh fruit is full of vitamins, antioxidants, fiber, and just about any other good thing you can think of. After filling your body up with butter and booze over the holidays, what better way to make amends than with a big bowl of fruit.

Artichokes

Numerous studies show that atrichokes promote healthy liver and gallbladder function. They're also loaded with cynarin, which helps increase bile production, prevents indigestion, and stimulates healthy digestion. If you're looking for a natural detox food, artichokes are a major winner

Beets

When I was having issues with my gallbladder, my doctor told me to load up on beets. Fiber in beets help increase the production of antioxidant enzymes in the liver, which help the liver and gallbladder eliminate bile and other toxic substances from the body.

Ginger and Garlic

Ginger and garlic are good friends to the liver because they help it get rid of free radicals that are built up in the body. Make yourself a healthy stir-fry and don't be shy to season it with these two liver-loving foods.

Whole Grains

Choosing whole grains over refined grains should be a part of any diet. Besides being full of nutrients and antioxidants, they're incredibly high in insoluble fiber, which helps keep you regular. If you're trying to flush the body of toxins, the last thing you need is to be bloated or backed up.

A more detailed look at the newsletter's "Pilates Move Of The Month”

2011-11-08T15:23:00.000-08:00

The "HUNDRED"

Starting position;

Supine, imprinted, legs parallel & adducted in air w/ knees flexed,arms long by sides, palms down, scapulae stabilized.

To begin...

Lengthen back of the neck, maintaining length, and gently slide scapulae down to stabilize,

contract abdominals to slide ribcage toward pelvis and flex thoracic spine, reaching arms off mat,

level with shoulders or a bit higher.

Then...

Inhale for 5 counts, maintaining spinal flexion, scapular and pelvis stability while doing small vertical pulses with arms. Exhale for 5 counts, continuing to pulse arms.

Complete 10 sets ( total of 100 counts)

Notes; Pulsing action of arms stimulates circulation of oxygen to blood cells

Target muscles; Transversus abdominins to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques, scapulae stabilizers against the movement of arms; hip flexors, adductors & quadriceps isometrically.

COCONUT OIL: The Key To A Healthier Life!

2011-11-08T15:06:00.000-08:00

The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. On many islands coconut is aThe coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. On many islands coconut is a staple in the diet and provides the majority of the food eaten. Nearly one third of the world's population depends on coconut to some degree for their food and their economy. Among these cultures the coconut has a long and respected history.

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's amazing healing powers.

Coconut In Traditional Medicine

People from many diverse cultures, languages, religions, and races scattered around the globe have revered the coconut as a valuable source of both food and medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine. For thousands of years coconut products have held a respected and valuable place in local folk medicine.

In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Coconut In Modern Medicine

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:

Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
Expels or kills tapeworms, lice, giardia, and other parasites.
Provides a nutritional source of quick energy.
Boosts energy and endurance, enhancing physical and athletic performance.
Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
Improves insulin secretion and utilization of blood glucose.
Relieves stress on pancreas and enzyme systems of the body.
Reduces symptoms associated with pancreatitis.
Helps relieve symptoms and reduce health risks associated with diabetes.
Reduces problems associated with malabsorption syndrome and cystic fibrosis.
Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
Helps protect against osteoporosis.
Helps relieve symptoms associated with gallbladder disease.
Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
Improves digestion and bowel function.
Relieves pain and irritation caused by hemorrhoids.
Reduces inflammation.
Supports tissue healing and repair.
Supports and aids immune system function.
Helps protect the body from breast, colon, and other cancers.
Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
Helps prevent periodontal disease and tooth decay.
Functions as a protective antioxidant.
Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
Does not deplete the body's antioxidant reserves like other oils do.
Improves utilization of essential fatty acids and protects them from oxidation.
Helps relieve symptoms associated with chronic fatigue syndrome.
Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
Reduces epileptic seizures.
Helps protect against kidney disease and bladder infections.
Dissolves kidney stones.
Helps prevent liver disease.
Is lower in calories than all other fats.
Supports thyroid function.
Promotes loss of excess weight by increasing metabolic rate.
Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
Helps prevent obesity and overweight problems.
Applied topically helps to form a chemical barrier on the skin to ward of infection.
Reduces symptoms associated the psoriasis, eczema, and dermatitis.
Supports the natural chemical balance of the skin.
Softens skin and helps relieve dryness and flaking.
Prevents wrinkles, sagging skin, and age spots.
Promotes healthy looking hair and complexion.
Provides protection from damaging effects of ultraviolet radiation from the sun.
Helps control dandruff.
Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
Has no harmful or discomforting side effects.
Is completely non-toxic to humans.

See Research to read some of the published studies regarding the above mentioned uses of coconut products.

Coconut Oil

While coconut possesses many health benefits due to its fiber and nutritional content, it's the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as "the healthiest oil on earth." That's quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?

The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.

Copyright © 2004 Coconut Research Center

TRX Training

2011-08-24T12:36:00.000-07:00

Check out this intense move designed to fire up your core!

Stretch Towards Better Health

2011-08-24T12:18:00.000-07:00

Stretching is a powerful part of any exercise program and very helpful for your overall health and well being.

Regular stretching increases flexibility, improves range of motion, circulation, and relieves stress. In addition, it can help prevent injury.Take time to stretch after your workout and make sure to do the following ...

Target major muscle groups - Focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use when working out.
Warm up first, stretch after - Consider stretching again after you exercise when your muscles are warm and more receptive to stretching.
Take your time - It takes time to lengthen tissues safely. Hold each stretch for about 30 seconds, and then repeat on the other side. Do each stretch three or four times.
Focus on pain-free - Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Breathe - Don't hold your breath while you're stretching.