| Greetings! |
For the two or three of you that may not have heard, William Meek repeated as the club champion at the Moorings. John Easton also won the member-guest tournament at the Moorings with a 1 ½ shot victory. Sally Ayers was the individual and overall winner for the Naples Park Elementary fitness challenge. Josh Dancu finished his freshman season at Naples High as the number one player without losing a match or a set. Congratulations to all our Fitness Inside & Out winners!!!
The Fitness Inside & Out staff
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 Coconut Oil: A Wise Choice
Fats are necessary for the protection of every cell in your body. Most of the energy that powers the body is made up of burning lipids, called free fatty acids (FFAs). These are derived from fats and oils-and not sugar. Many of the metabolic disorders that revolve around controlling blood sugar levels, like diabetes and hypoglycemia, may often be caused in part by the improper handling of fats, according to Barbara Wexler, M.P.H. in her book "Coconut Oil: Rev up your system, hange Your Oil."
The ratio of one's essential fatty acids has a huge impact on either creating or reducing inflammatory disorders including arthritis, heart disease, and nervous system complaints. Lipids also play a key role in regulating your hormones that affect metabolic and biological processes like the perception of hunger, responses to stress, and the timing of reproductive cycles.
Try using olive oil, coconut oil, palm oil, almonds, salmon, and avocados instead of margarine or vegetable oil.
Coconut oil:
But coconut oil is a saturated fat!!
In general, saturated fats are animal fats like butter, cream, bacon, cheese, lard, and shortening. Often trans fats and saturated fats are lumped together. Trans fats are produced when a liquid fat (oil) is turned into a solid fat through a chemical process called partial or complete hydrogenation.
What is really interesting is that the label "No Trans Fat" is a big marketing tool today. However, look at how many highly processed foods include partial or complete hydrogenation of oils in the list of ingredients. Also, based on the new labeling, Crisco is not a "trans fat." Coconut Oil is great for cooking because it can be heated to a high temperature and it doesn't form unhealthy trans fats, according to Wexler.
Coconut oil is a solid at room temperature so it is a saturated fat.
However, coconut oil is a medium chain triglyceride that breaks down quickly to help your metabolism. Corn, soybean, safflower, and canola oils are long-chain triglycerides that break down slower.
Hydrogenated oils are fats that are so chemically altered that your body doesn't know how to read them. Food processors love them because they can alter the taste of your food. However, you aren't gaining nutritional benefits from these fats, nor will they trigger the saiety response that tells your body that you're full.
"Recently, researchers are recognizing that some saturated fats, like those found in coconut oil, are actually healthful and that many of the dangers associated with saturated fat are really the result of a distortion of the position of hydrogen atoms around the carbon chain as they form ... trans fat," Wexler says.
Coconut oil is great for baking whole grain breads or other items that you would normally use butter. You can use equal parts coconut oil to butter. It is also great on fish. Try using it to saute your vegetables. You can find coconut oil at Food & Thought, Whole Foods or other health food stores. Making this simple change can make a big difference on your fitness inside.
Mike Edwards
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| Recipe Connection |
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Thai Coconut Chicken
2 chicken breast halves, boneless and skinless
1 teaspoon salt
1 tablespoon coconut oil
1/2 lime
1/3 cup coconut milk (unsweet)
3 small scallions or green onions, trimmed and finely sliced
1/3 cup chopped cilantro
2 cloves garlic, chopped
2 tablespoons fresh ginger, finely chopped
red pepper flakes to taste
Between sheets of wax paper pound chicken to make it thinner and season lightly with salt.
Heat the coconut oil in a skillet over moderate heat. Add the chicken breasts and gently saute for 7 to 10 minutes until the interior is cooked through. Remove the chicken to a plate. Squeeze the juice from the lime into the skillet and scrape up any meat juices into the lime juice; add the coconut milk, garlic and ginger and bring it to a simmer.
Remove the skillet from the heat and whisk in the scallions and cilantro; season to taste with salt and dried red pepper flakes. Then pour over chicken. Serve alone or over brown rice.
Yields 2 servings: Amount per serving: CALORIES: 156, TOTAL FAT 8.9 g, (SATURATED 7.3g), SODIUM 52.4 g, TOTAL CARB 2.5 g, PROTEIN 17.4 g.
source: coconut oil diet.com
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| Cardio Corner |
Here are March's Top 5 Cardio Logs, based on number of minutes:
#1) PMF 1688
#2) SA 1545
#3) SS 1225
#4) MH 1050
#5) JF 1005
And here are April's Top 5 Cardio Logs:
#1) PMF 1406
#2) SS 1225
#3) MH 915
#4) JF 885
#5) SA 835
Anyone with over 1,000 minutes is logging over 32 minutes of cardio a day. |
| Staff Contacts |
Maristella Battilana: 601-7502
Patricia Burdick: 272-6747
Mike Edwards: 272-4111
Dustin Finucan: (305) 987-9866
Will Healy: 348-5797
Janet Herrberg: 293-8068
Susan Minor: 537-4583 | |
