Take It Easy

By Jamie Valentine

The best part about making the decision to live a healthy lifestyle, is that there are often small and easy steps than can be taken to do so. With so many things to regulate, count, and watch when it comes to balanced nutrition, the more easy tricks and tips we can implement, the better. The American Heart Association's recent urge to the public to cut back on sugar intake is one of those quick tips that is not only easy to follow, but has lasting health benefits. The AHA recommends that adult women consume no more than 6 teaspoons (100kcal) and men no more than 9 teaspoons (150kcal) of sugar daily. Yet the average American consumes about 22 teaspoons of added sugars on a daily basis (naturally found sugars don't count...this stat talks about those sugars above and beyond those found naturally in foods). One of the most common forms of added sugar is through soft drinks or fruit juices (like lemonade, etc). It is easy to forget about the added sugar when it comes in liquid form, but the amount that we are actually consuming can be extremely high. Kicking soda or juice habits is a quick way to decrease added sugar intake--Drink water instead! Sugar plays a major role in the obesity epidemic and taking small steps to cut it out our diet can have multiple positive repercussions.

If You Want to Increase Your REE, You’re at the Right Place

by Johnathan Davis

One recent study was conducted to determine the effect of full-body resistance training utilizing an eccentric protocol. This study was done to establish how long this type of training can elevate our body’s metabolism compared to other methods of resistance training. Sixty to seventy-five percent of the total energy used by our bodies every day is due to our resting energy expenditure (REE). If we are able to elevate how much energy our bodies are requiring for our baseline REE, then we can increase our chances at burning fat and loosing weight. The cool thing about all of this is that the X Gym utilizes eccentric protocols a ton and has been doing so long before this study was even conducted!

The main finding of the study was that a person can significantly increase his or her REE up to 72 hours post exercise using an eccentric protocol method (Hackney, Kyle J; Engels, Hermann-J; Gretebeck, Randall J., 2008). Participants performed eight exercises, eight sets, and six repetitions using a 1-second concentric and 3-second eccentric muscle action duration. Additional information about the controls and methods used in this study can be found in the article listed below.

Previously, other similar studies were conducted using other lifting methods but either did not emphasize the eccentric protocol or did not include a full-body body workout (for instance one study was conducted using a single, lower-body leg exercise). Prior to this study, an elevated REE had not been observed for such a long duration post workout. This information is important because it demonstrates the increase in REE after the type of workouts we do at the X Gym may help members lose weight if they maintain a negative energy balance.

Yes, Resistance Training IS For Everyone!!

By Steve Wakefield

Many people have this misguided notion that exercise, primarily with weights, is strictly for the realm of the young. But the fact of the matter is that the elderly stand to benefit tremendously from resistance training. In fact, they stand to gain even more dramatic benefits from strength training than the younger age groups!

One of the primary causes for detrimental effects associated with aging, comes not from the weakening of the heart and lungs as many people may believe, but from muscle atrophy. When you think about it, it makes sense. If a young strong person were to go out and chop a bunch of wood, or push a lawn mower around, or climb a flight of stairs, they could do it all with no problem. Then take someone who is 75 years old and severely deconditioned and have them do the same tasks, they will be much more tired and winded than the young person.

Again, there is probably nothing wrong with the older person’s heart and lungs. They have been keeping him or her going for the past 75 years after all. The reason they are more tired is because they have less muscle to accomplish the task. As we get older, beginning about the age of 45 or so (depending on who’s literature you read) we start to lose muscle mass. Bone loss is often close to follow as well.


Now for the good news. In 2007, a study out of McMaster University in Hamilton Ontario, http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1866181 found evidence that strength training can actually reverse the effects of aging in muscle tissue in elderly people. In this study, muscle biopsies were taken from a group of older individuals and a group of younger individuals. The biopsies indicated over 500 genes that where expressed differently in the older individuals compared to the younger. The group of older people then underwent a resistance training program for 6months. In that time, the subjects improved their strength levels by over 50 percent. But what was even more amazing is that the muscle biopsies taken after the six months of strength training showed a reversal in the expression of 179 of those 500 genes that where associated with aging! In other words, the muscle tissue from the older population resembled more closely the tissue from the younger population after 6 months of strength training. This change occurred at the molecular/genetic level. These genes, the paper said, are mostly associated with mitochondrial function. Mitochondria to put it simply, are the “energy power plants” in the muscles cell, and many of the detrimental effects of aging are associated with decline in mitochondria function.

We have said all along that an increase in lean mass can lead to an elevated fat burning metabolism, which will help prevent heart disease. Also as I alluded to in my earlier article, about EPOC, resistance training will utilize your body’s glycogen stores, preventing the build up of sugars in the bloodstream, which leads to decrease in insulin sensitivity, which is the primary cause of Type 2 diabetes. I find this study to be very fascinating. Now there is scientific evidence to support the notion that resistance training can not just slow down, but reverse some of the fundamental processes associated with aging. It’s the closest thing we have to a time machine for your cells, and it’s as close as your nearest X Gym!

Saturation Nation

by Mike Gavareski

Red meat, eggs, and high-fat dairy products are all part of a disastrous health recipe, right? Well, yes, but only if you’re worried about the Y2K bug as well. The year is 2010, and the fear of saturated fat and cholesterol should no longer keep us awake at night. What once were thought to add pounds to a mid-section, the aforementioned nutrients do nothing of the sort, so says an array of more recent evidence.

The triple threat – cancer, heart disease, and diabetes – are all linked to weight and waist size. Both a higher weight as well as a larger girth of their waist correlates with a greater risk of the so-called triple threat. But don’t decrease your saturated fat intake! Well, you can if you want, but it won’t do any good. Two recent studies have shown that red meat, eggs, and high-fat dairy products do not increase the risk of these three factors. One study (tracking breast cancer in more than 319,000 women) showed that there was no link between breast cancer and foods with high amounts of saturated fat and cholesterol. The second study (examining both men and women) showed that waist circumference was inversely related to a diet rich in red meat, high-fat dairy products, vegetables, and even butter. The same study also showed a positive correlation between waist circumference and diets consisting of processed meat, potatoes, and snack foods.

So what should you do? Don’t worry about saturated fat and cholesterol, as long as it’s coming from the right sources. Eat meat. Eat red meat. Eat chicken. Eat eggs. But make sure it’s organic and grass-fed red beef, or free-range poultry. The dairy products you eat should come from the same, healthy, well-fed cattle. As long as your sources of these saturated fats and cholesterol are pure sources, the pounds will stay off, and you’ll benefit from an influx of high-quality protein, minerals, and antioxidants.

Telomeres and Exercise

By Evan Bylsma

A new study has shown, through molecular science, proof that exercise keeps you young. Exercise helping you live longer hasn't exactly been a secret and the millions of people worldwide that pour sweat at gyms weekly testify to that help. But now, scientific evidence for the age fighting power of exercise has been found at a molecular level.

Investigators have been measuring the length of "telomeres", which are the DNA on either end of thread like chromosomes. As it was described in the article, these telomeres act in a similar way as the plastic tips on the end of your shoelaces. Just as those little plastic wraps prevent the shoe lace from unraveling, telomeres protect the chromosomes that carry genes during cell division.

Every time your cells divide during replication telomeres inevitably get shorter. When a telomere is too short, the cell can no longer replicate and then dies. Scientists believe that telomere length, and specifically health, is directly linked to aging. Having shorter telomeres puts an individual at a higher risk of heart disease, diabetes and cancer.

There was very interesting data however, when scientists studied telomere length between groups of exercising animals and humans versus sedentary populations. Specifically, a population of middle aged adults who ran 50 miles a week or more hand longer telomeres then a healthy population of similar age that didn't exercise.

Many scientists now believe that exercise, rather then a persons inherited gene background, could be the most important factor that keeps an individual healthy and young. Through the study it was observed that those individuals that exercised the most had a similar telomere length to people that were 10 years younger and didn't exercise. Other studies showed that as little as 2 hours of exercise a week showed a significant difference in telomere length between twins.

Excess Post Exercise Oxygen Consumption (EPOC) is the prolonged boost that the body’s metabolism experiences after exercise. This EPOC effect is most pronounced after intense resistance training. Just like the training that we do at the X GYM. High Intensity Strength and Interval Training force a trauma to the body that must be recovered from. The “burn” that we feel when we strength train is actually the accumulation of lactic acid. This lactic acid is the by product of anaerobic exercise. Meaning that it is done with such a great intensity that oxygen is not being used. When the workout is completed the body must remove this lactic acid from the muscles, and replenish its fuel stores, as well as re oxygenate the blood. All of this requires energy.

Your body then is continuing to “work out” as you are getting back into your car, and go back to work or home or whatever you do after your workout. During this EPOC phase your heart rate is elevated above resting levels, and your body is also in an elevated fat burning state. This fat is being utilized to fuel these processes. So essentially you are doing your “Cardio” when you are done with your weights.

Studies have shown that the duration and level of the EPOC effect is most directly related to exercise intensity, not necessarily duration. This is why we advocate doing interval training for cardio. When someone does conventional “steady state” cardio the get an EPOC effect that is roughly equivalent to the amount of time they spent doing that activity. In other words, a thirty minute jog will result in 30 minutes of EPOC. Whereas a 20 minute high intensity interval training workout, will yield an EPOC effect of more than 80 minutes. More calories may be burned during the steady state workout than during the interval workout, but the net calorie and fat burn from the interval training workout, and the EPOC that ensues will be much greater.

This is one of the primary reasons why the X Gym workout has to be so intense. The harder the person lets the trainer push them during their workout, the longer and greater the EPOC effect will be, and therefore the more cardio and fat burning benefit they will receive.

Will a Glass a Day Keep the Doctor Away?

If you are one of the many people that think alcohol consumption may be leading you down a healthy path, you’re right. Well, partly. You’re also partly wrong. Study upon study relays evidence of alcohol’s (namely wine, but occasionally other drinks) benefit to the heart and preventing certain cancers. But don’t be so quick to smile if you have a glass of wine in your hand – that same beverage could be aiding other cancers in your body. Attention is being called to studies showing that alcohol consumption, even in moderation, may heighten the risk of mouth, pharynx, larynx, esophagus, liver, colon/rectum, and breast cancer. Not to mention the risks of what could happen when one consumes an amount deemed to be more than moderate.

Whether or not you give up your drinking habits is up to you. Drinking in moderation is still much better than heavy drinking. However, the consumer must be aware that drinking in moderation is not without risk. At one point in time, a drink per day for a woman, and even two drinks per day for a man seemed to fine, and even beneficial. Susan Gapstur, vice president of epidemiology for the American Cancer Society recommends further limiting alcoholic consumption if you are at risk for any of the aforementioned cancers.

What may burst the drinker’s bubble even more is the fact that there isn’t much excuse for alcoholic drinking in the first place. With today’s information, there are positive and negative affects of drinking alcohol. However, those on the positive side are mostly due to reservatol, a powerful antioxidant found in grapes. Thus, grape juice consumption can be equally as beneficial as wine, but without the negative affects!

How to Kick the Smoking Habit!

A recent study done by the University of Exeter has provided evidence for the first time that exercise can help people that are trying to kick their smoking habit. The specific study involved 20 moderately to heavy smokers who were required to fast from smoking for 15 hours before the test. They were then given 15 minutes of moderate exercise on an exercise bike and then shown smoking related images while their very precise eye movements were tracked. The results of the study showed an 11% decrease in the amount of time a person spent looking at a smoking image after 15 minutes of exercise versus no exercise. Many other studies have shown that light to moderate exercise like a brisk walk have been able to help people curb cigarette cravings.

This study will hopefully open up a new door into the hundreds if not thousands of non-physical related ways that exercise can help people. For that matter, if light to moderate exercise is enough to help people curb one of the more addictive drugs in the world what can high intensity training help accomplish?

The growing amount of evidence that moderate exercise can significantly help smokers curb their habits is only the beginning. There is every reason to assume that many negative habits preventing people from turning a corner in their health couldn't similarly be helped with the inclusion of a regular regime of exercise.

PNF Stretching

PNF which stands for Proprioseptic Neuromuscular Facilitation is a form of stretching that involves a series of isometric (static) contractions with the muscle being stretched in order to improve its range of motion. These contractions will temporarily deactivate the muscle spindle allowing the muscle to be stretched further. The muscle spindle is what senses that the muscle is being overstretched, and signals it to contract in order to prevent injury. If these stretches and contractions are done properly, injury will not occur, and the range of motion of a given muscle group will be increased in a short period of time.

These stretches are usually accomplished with the help of a partner or a trainer. Many studies A study out of England published by the National Strength and Conditioning Association (NSCA) showed that using PNF stretching only three times per week was effective in increasing knee flexibility without compromising strength. This study supports the “Less is more” approach that we have here at the X Gym.

While flexibility is important, too much stretching can detract from results, especially if done right before strength training. That’s why we tell people at the X Gym to not stretch before their workouts. Stretching will take away the elasticity of the muscles and essentially make them weaker. This weakening of the muscles will lessen the effectiveness of the strength training workout, and also leave the person more prone to injury. I equate it to trying to use a rubber band that has had all the stretchiness taken out.

We therefore advise people to stretch after their workouts and on off days. This will help with recovery and prevent injury. Because of its intense nature, it is my feeling that PNF stretching should be done on separate days from your X Gym workout - preferably after a cardio workout, while the muscles are still warm and pliable.

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Can't Lose Weight? Try This!

What is HCG??

Human Chorionic Gonaotropin or HCG as it is abbreviated is a hormone that is naturally occurring in humans primarily during pregnancy. It acts directly on the part of the brain responsible for all automatic animal functions, i.e. sleep, breathing, and various aspects of metabolism. This tiny region is called the hypothalamus. One of HCG’s many actions on the hypothalamus is the mobilization of the mother’s fat stores to nourish the developing fetus.

In order to understand how HCG works as a weight loss adjunct one must first understand the nature of obesity itself. The body actually has three different reserves of fat. The first type of fat is structural fat. This is the fat that is stored around the organs and acts as an insulator, and protective “padding”. The second type of fat is the reserve fat. This is the normal healthy fat that the body readily uses as fuel. The third type of fat is the kind that is associated with obesity. This fat is stored when the body experiences a large caloric surplus. The problem with this type of fat is that it is not made readily available as a fuel source. So herein lays the downward spiral of obesity. This fat that gets accumulated around the hip, stomach etc, that people most want to get rid of, is the fat that the body is the least willing to let go. When a person goes on a crash diet their bodies are more likely to burn off fat from the first two sources, and even their lean mass before the third source is tapped in to.

HCG treatment involves taking the hormone twice daily in either oral liquid form, or once daily injections. Many undergo this treatment under the supervision of a physician or naturopath, and have their body fat percentage measured periodically to monitor progress. The treatment can be done on the patients own as well, but supervision is recommended. During the treatment which last between 23 and 40 days, patients are placed on a very restricted diet. This is to create a caloric deficit necessary for the excess fat to be utilized. This diet is only about 500 calories and consists largely of protein, fruits and veggies, with no refined sugars or starches. No carbs and very little fat are needed because the body is being run off the stored fat.

The theory behind HCG treatment is that it stimulates the hypothalamus to unlock this obesity fat, and therefore allows it to be used as a fuel source. The diet is geared primarily towards maintaining lean mass. One of the benefits to this treatment is that since the patients are being “fed” by their own fat reserves they do not feel an excessive amount of hunger, and feel satiated off those 500 calories, and are still able to maintain their lean mass, which is essential for keeping the weight off. Even with such a reduced calorie diet surprisingly very little supplementation is recommended. Vitamin C and Calcium with vitamin D are the only ones recommended. The calcium and vitamin D are recommended primarily for people with unhealthy teeth.

After treatment, a patient is allowed to increase their caloric intake and eat whatever they want with the exception of refined sugars and starches for a period of 3 more weeks, this should allow their weight to stabilize. After which point they can add carbs and sugars back in on a limited basis, returning to a basically normal diet without regaining weight.

There are some risks of side effects to HCG. The most dangerous side effect is potential life threatening condition called ovarian hyperstmulation. Symptoms of this include sever pain in the pelvic region, nausea, vomiting, and swelling of the feet and legs. If these symptoms occur, the patient is advised to stop treatment and get medical assistance. This condition is extremely rare however. Other possible side effects include local swelling of the injection sight, and some people report headaches in the first couple days of treatment, this is possibly due to the release of toxins stored in the fat tissue that is now being burned.

The FDA has criticized this treatment because the results in weight loss in some studies have not been significantly different than placebo treatment, or simple calorie reduction. But, what the FDA has not taken into account in these studies is the difference between fat loss and weight loss. Like I stated earlier when people are on an HCG treatment they are loosing fat weight and are able to maintain their lean mass. At the X Gym we tell people that the scale does not tells the entire story. The FDA has not been so quick to catch up on this.

At the X Gym we are not very keen on the usage of “weight loss treatments” or even supplements for that matter, with the exception of protein. We also feel that the best way to loose fat off of your body is through proper nutrition, strength training, cardio and rest. But after reading about HCG and how it actually works, and observing someone who has undergone the treatment, I must say that this stuff does appear at least to work. The training that one receives at the X Gym especially the nutrition guidance will make them much more successful with HCG treatment, especially when it comes to maintaining the fat loss post treatment.

Understand that I am not writing an endorsement for HCG. But this treatment for obesity makes a lot of sense to me. And obviously if someone where to consider it, I would encourage them to proceed with caution, and do their own research on the matter.

Chris won the BL contest

Chris won the BL contest with a 39% change in fat percentage!

BLLB winners and their stats will be featured in the next newsletter, so stay tuned!

Chris won the BLLB

Chris won the BLLB contest with a 30% change in fat percentage and over 40 lbs. of fat weight!

Chris's only objection to the contest (tongue in cheek of course) was all the money he had to spend on new suits and clothes!

You're Turning Violet, Violet

Blueberry Juice to hopefully combat obesity/diabetes
By Evan Bylsma


I recently read a study from www.medicalnewstoday.com which was highlighting a study using the high antioxidant and low glycemic properties of blueberry juice to help obese lab mice to lower their glycemic index.



Basically in the study the scientists included in the water they were giving these mice a solution of North American blueberry juice. This in term caused diabetic and pre-diabetic mice to eat less food and in tern drop body weight.



Also cool to note they were using something called “biotransformed” blueberry juice which has something to do with using a specific strain of bacteria to increase the antioxidant quantity of the blueberry juice.



Now for the X Gym Spin: PJ has always been a big berry fan and one of the best tasting snacks you can include in your “X Gym Approved” diet is cottage cheese and blueberries. Its almost past time to get some awesome NW fresh blueberries but thanks to places like Costco, you can grab a bag of frozen blueberries anytime and include them in everything from cottage cheese, to protein shakes and they make a great addition to just about any spinach salad.



Here’s the link to the story, hope you enjoy!



http://www.medicalnewstoday.com/articles/162716.php

X Gym boot campers feel burn, lose fat faster

X Gym boot campers feel burn, lose fat faster

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X Gym Biggest Losers flush the fat again! As you may know, we judge our contest based solely on fat loss instead of scale weight. This insures that it's healthy weight loss, and so muscle gain helps instead of hurts like in the popular TV show.

Camille won the overall title for the women with a % change in bodyfat, and Chris won it for the men with a % change. Camille dropped pure fat (instead of muscle and fat like conventional weight loss), and Chris actually gained muscle as he lost fat. According to traditional training, this isn't supposed to be possible! Ha! Proving the "others" wrong again!

Corrie won the Biggest Loser's Loser's Bracket (BLLB) for women with a 25.2% change in bodyfat, and Chris R. won the BLLB for men with a 30.4% change. The BLLB is the bracket for those who got knocked out of a previous round. This bracket allows a second chance consolation prize so all contestants are always in it to the end, no matter how they do at any point along the way.

Yams vs. Sweet Potatoes

I recently had client ask about sweet potatoes and yams, how do you discern one from the other, and which of the two are healthier. What I am going to attempt to do with questions like this is just present the information as I have it and allow my clients and readers to decide for themselves. So I will present the facts and allow you to make up your own mind. My information comes from one of my favorite websites: The World's Healthiest Foods http://www.whfoods.com/

Sweet Potatoes








Unique Proteins with Potent Antioxidant Effects

Sweet potato contain unique root storage proteins that have been observed to have significant antioxidant capacities. In one study, these proteins had about one-third the antioxidant activity of glutathione-one of the body's most impressive internally produced antioxidants.

Nutrition

This root vegetable qualified as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, which are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions.and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. Since these nutrients are also anti-inflammatory, they can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.

In addition, sweet potatoes are a good source of vitamin B6, which is needed to convert homocysteine, an interim product created during an important chemical process in cells called methylation, into other benign molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, having a little extra vitamin B6 on hand is a good idea. If you or someone you love is a smoker (STOP IT), or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as sweet potatoes, part of your healthy way of eating, may save your life, suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure at least one of the World's Healthiest Foods that are rich in vitamin A, such as sweet potatoes, is a daily part of your healthy way of eating.

So, the next time you have the urge for something sweet, how about a thick slice of sweet potato pie? It's one dessert guaranteed to satisfy your whole body, not just your sweet tooth.

Description

Depending upon the variety, of which there are about 400, the skin and flesh of the sweet potato may range from almost white through cream, yellow, orange, and pink to a very deep purple, although white and yellow-orange flesh are most common. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends.

The intensity of the sweet potato's yellow or orange flesh color is directly correlated to its beta-carotene content. The beta-carotene in orange-fleshed sweet potato, which our bodies can use to produce vitamin A and is therefore called "Pro vitamin A," has been reported to be more bioavailable than that from dark green leafy vegetables. Purple-fleshed sweet potatoes, on the other hand, are a good source of anthocyanins and have the highest antioxidant activity among sweet potato varieties. In one study, the antioxidant activity in purple sweet potato was 3.2 times higher than that of a blueberry variety! Interestingly, the antioxidant activity in sweet potato skin, regardless of its color, is almost three times higher than in the rest of the tissue.

Sweet potatoes are grouped into two different categories depending upon the texture they have when cooked: some are firm, dry, and mealy, while others are soft and moist. In both types, the taste is starchy and sweet with different varieties having different unique tastes.

The moist-fleshed, orange-colored root vegetable that is often thought of as a "yam" is actually a sweet potato. It was given this name after this variety of sweet potato was introduced into the United States in the mid-20th century in order to distinguish it from the white-fleshed sweet potato to which most people were accustomed. The name "yam" was adopted from "nyami," the African word for the root of the Dioscoreae genus of plants that are considered true yams. While there are attempts to distinguish between the two, such as the mandatory labeling by the U.S. Department of Agriculture that the moist-fleshed, orange-colored sweet potatoes that are labeled as "yams" also be accompanied by the label "sweet potato," when most people hear the term "yam," they think of the orange-colored sweet potato as opposed to the true yam, a root vegetable belonging to the Dioscoreae family, which are monocotyledons (have one embryonic seed leaf). Sweet potatoes belong to the Convolvulaceae or morning glory plant family, are dicotyledons (having two embryonic seed leaves) and are known by the scientific name of Ipomoea batatas.

Following are some common names by which sweet potatoes are known in different languages and countries around the world: batata, boniato, camote (Spain); kumar (Peru); kumara (Polynesian); and cilera abana,''protector of the children'' (eastern Africa); kara-imo, ''Chinese potato''(southern Kyushu, Japan); Ubhatata (South Africa); and satsuma-imo,''Japanese potato'' (most of the other parts of Japan). In the United States, "Jewel," "Garnet," and "Beauregard" are among the most popular varieties.

Concerns

Oxalates

Sweet potatoes are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating sweet potatoes. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a health care practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.


Yams








Protection Against Cardiovascular Disease

Yams are a good source of vitamin B6. Vitamin B6 is needed by the body to break down a substance called homocysteine, which can directly damage blood vessel walls. Individuals who suffer a heart attack despite having normal or even low cholesterol levels are often found to have high levels of homocysteine. Since high homocysteine levels are significantly associated with increased risk of heart attack and stroke, having a good supply of vitamin B6 on hand makes a great deal of sense. High intakes of vitamin B6 have also been shown to reduce the risk of heart disease.

Yams are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but also consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium. Another group ate a "usual" diet low in fruits and vegetables with a fat content like that found in the average American Diet. After eight weeks, the group that ate the enhanced diet lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic). Dioscorin, a storage protein contained in yam, may also be of benefit to certain individuals with hypertension. Preliminary research suggests that dioscorin can inhibit angiotensin converting enzyme, which would therefore lead to increased kidney blood flow and reduced blood pressure.

A Look at Yam, Diosgenin, and Menopausal Symptoms

Many consumers have found products in the marketplace that promote wild yam or wild yam extracts as substances that can help provide a natural alternative to hormonal replacement in women who have reached the age of menopause. Many of these products are provided in the form of creams that can be topically applied. Even though the food itself is not usually promoted by natural products companies, these yam-containing products have sparked interest in the relationship between yam and menopause. Yams do contain some unique substances called steroidal saponins, and among these substances are chemicals called diosgenins. Because of similiarities between diosgenin and progesterone, questions were initially raised about the ability of our body to convert diosgenin into progesterone, but research has shown that the answer here is clearly no. Diosgenin does, however, have an impact on hormonal patterns in studies involving animals, and may be helpful in lowering risk of osteoporosis, although we don't as yet have any human studies in this area.

Wild yam also has some history of traditional use in herbal medicine, especially Chinese herbal medicine, as a botanical that can affect organ system function. While the focus here has been on kidney function, wild yam (or Chinese yam) has also been used to support the female endocrine system. For example, there has been traditional use of this root in conjunction with lactation. We've only seen one high-quality, peer-reviewed research study in which women were actually given wild yam (in the form of a topical cream) to determine the impact of this plant on menopausal symptoms. Although this research showed some very limited benefits from the wild yam cream-and no side effects-none of the symptom changes were statistically significant. In summary, we'd say that there's no research evidence to support the claim that yam has special benefits when it comes to menopause, but that more research is needed in this area because there is a clear connection between yam, diosgenin, and endocrine function that is not yet understood.

We'd also like to add some information about yam and vitamin B6. Vitamin B6 has been an especially popular supplement with respect to premenstrual syndrome (PMS) in women, especially in conjunction with the depression that can be triggered by PMS. Some companies have also advocated the use of this vitamin for menopausal symptoms. One cup of baked cubed yam contains 15.5% of the Daily Value for B6, and we rank yam as a "good" source of vitamin B6 for this reason. In research studies, however, the dose of vitamin B6 required for help with PMS depression is about 50-100 milligrams-many, many times the Daily Value level of 2.0 milligrams. So if you're a woman, even though yam might be a food well-worth including in your meal plan in conjunction with PMS, the amount of vitamin B6 that you'd be getting from this food would be insufficient (by itself) to reach the therapeutic level shown to be helpful in research studies.

Blood Sugar and Weight Control

Yams' complex carbohydrates and fiber deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the bloodstream. In addition, because they're rich in fiber, yams fill you up without filling out your hips and waistline. And one more benefit, yams are a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production and antioxidant defenses. You've just got to hand it to Mother Nature; when She brings forth a food, She makes sure it integrates everything needed to contribute to your health and vitality.

Description

Yams are members of the Dioscoreae family. Depending upon the yam variety, of which there are about 200, its flesh may be of varying colors including white, ivory, yellow or purple while its thick skin may either be white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as "toes") while their exterior texture is rough and scaly. Yams have a very starchy and slippery texture and when cooked, will either be creamy or firm, depending upon the variety. Their taste is earthy and hardy, with most varieties having minimal, if any, sweetness. Specific types of yams include Dioscorea alata (Hawaiian yam), Dioscorea batatas (korean yam) and Dioscorea esculenta (sweet yam).

Chances are this does not sound like the description of the "yams" that you had for Thanksgiving dinner. That is because most of the vegetables that are labeled "yams" in the United States are really orange-colored sweet potatoes. When the moist-fleshed orange-colored sweet potato was introduced into the United States in the mid-20th century, producers wanted to distinguish it from the white-fleshed sweet potato that most people were used to. They adopted the word "yam" from "nyami", the African word for the root of the Dioscoreae genus of plants. While there are attempts to distinguish between the two, such as the U.S. Department of Agriculture's labeling requirement that the moist-fleshed, orange-colored sweet potatoes that are labeled as "yams" also be accompanied by the label "sweet potato", for many people this does not help to clarify the distinction between the two very different root vegetables. Yet, once you experience the distinct taste and texture of the real yam you will definitely know the difference, appreciating each of these root vegetables for their unique qualities.

Individual Concerns

Yam is not a commonly allergenic food, is not known to contain measurable amounts of goitrogens, oxalates, or purines, and is also not included in the Environmental Working Group's 2009 report "Shopper's Guide to Pesticides" as one of the 12 foods most frequently containing pesticide residues.


So, if you are still reading I will put in my two-cents. It is my opinion that in the end the benefits of yams and their slow release of sugar out way the benefits of sweet potatoes and their immediate effect on insulin. When you spike your insulin levels with foods that immediately release its sugar you promote fat retention. And what is the point of eating something that may have one benefit but can potentially cause a series of other issues. As always I believe that you need to way the pros and cons of anything, sorry Thomas Gray, but ignorance is not bliss, and then make an informed decision I also follow the idea that if you can't eat it raw, you probably shouldn't be eating it all. I hope this helps answer some questions.

New Boot Camps

Boot Camp

X Gym Boot Camp Is Now Here! After 22 years of perfecting the highly effective X Gym multi-protocol workout in the weight room, PJ and his team are taking it outdoors. Each workout is a total body experience that will hurl you past your mental barriers and physical breaking point. You will be redefined inside and out!

This one is different from all the other Boot Camps, because you will enjoy:

The X Gym’s great high intensity workouts
The X Gym’s unique multi-protocol system
The X Gym’s amazing personal trainers
Quick, 20 minute workouts that save you time!

Your Boot Camp membership includes:
3 Boot Camp sessions per week
Access to X Gym Online
X Gym online food logs
Nutrition guidance
Email support and more!
Our current schedule is as follows:
Monday, Wednesday and Friday at 6am, noon, and 5:30 pm at Jack Block park in West Seattle.
Tuesday and Thursday at 6 am, and Saturday at 7 am in the sculpture park on the Seattle waterfront.
Back Yard Boot Camp: If you have 3-7 people and a time slot that works for all of you, we will come to you! Now you can host your own boot camp in your own back yard with an X Gym trainer leading you to fitness with your friends!

If you are ready to succeed in fitness and want to Live Life Strong, then contact the X Gym at: Alki (206) 938-9496 or Kirkland (425) 822-9496 or email Kailyn (our boot camp wizard) at k@xgym.com.

Welcome to the Alki X Gym Offical Blog

Welcome to the launch of the Alki X Gym Blog. This site will be dedicated to the West Seattle Facility. It's goal is to disseminate information specific to the Alki Club. We will be featuring clients, their businesses, as well as trainers, and other relevant health related information. If you are not a member of the Alki X Gym, please follow this link <www.xgym.com> to sign up for your 3 free sessions. If you are a member of a different facility please contact your club manager for details regarding your particular club. If you are a member and would like your business information, including your website, displayed on our blog please contact Kailyn Elliott .

As always we look to our clients for feedback, so please do not hesitate to send us an email with questions and/or comments.

Thank you,

The Alki X Gym Crew