born2move.co.nz newsletter March 2013 1

born2move news
born2move bootcamp
  • This is the 4th and last week of block 1 of the born2move bootcamp. Well done everyone. You've nearly made it. Just a couple more workouts this week and then fitness testing and weigh ins next week.
born2move bootcamp fitness testing and weigh ins
  • As usual, there will be weigh ins on Thursday (7th March) and Friday (8th March). The next round of testing is on Monday (11th March) and Tuesday (12th March) next week. If you want to go into the monthly challenges, you MUST do consecutive fitness tests 4 weeks apart. If you can't make it one one of the testing days (i.e. your usual day) make space in your diary for the other day.
born2move bootcamp next block special offer - sign up now and save 40%!
  • If you're keen to continue with born2move bootcamp training, block 2 starts next week (Monday 11th and Tuesday 12th March). We have a special offer on the "Unlimited" package (do as many sessions per week as you want, mix and match times and locations, etc.) of $15 per person per week. The usual price is $25 per person per week so you save 40%. Let me know ASAP so I can reserve your place.
born2move bootcamp @ Western Springs
  • Because of the Pasifika festival this weekend, our usual venue is out of action. For the next 2 sessions at least, meet on Stadium Drive near Western Springs Speedway.
born2move run groups - Mt Eden/Albert meet outside Shoe Science this week
  • Mt Eden/Albert - "The breath of the volcano" show is on in the Domain on Thursday and there are lots of fences up around the Domain. For this week only (6th March), meet 5:55pm outside Shoe Science, Mt Eden. The session is 10x500m @ 5-10k r1m30s.
Results
Here is a roundup of the recent results achieved by born2move clients. For more details check out the "Client Achievement" section on born2move.co.nz.
Well done to:
  • Owen Frentz for knocking off the double Tussock Traverse
  • Donna Whelan on your total transformation and smashing your best time over 10kms
  • Susan Fielder for losing 4.7kgs in January
  • Graham Rice for losing 5.4kgs in January
  • Mark Colthart (3:13 and 6th in the 33km M40-49 category), Feline Harder (1:13 and 44th in the 11km F20-29 category), Craig Seuseu (1:13 and 18th in the 11km M40-49 category), Stuart Caldwell (1:30 and 2nd in the 11km walk M50-59 category) and Sarah Caldwell (2:11 and 1st in the 17km walk F50-59 category) in the Total Sport Coastal Challenge
  • Mark Colthart and Mirjam van den Boom on smashing your personal best and season's best respctively in the O'Hagan's 5k recently
  • Katherine Reardon on your 2nd place F20-24 in the recent Rangitoto swim 2013
  • Steve Hayes on completing your first run with the born2move Remuera run group
born2move events
born2move bootcamps
  • Victoria Park - Mondays and Thursdays 5:55am-7:00am
  • Orakei Domain/Okahu Bay - Mondays an Thursday 9:55-11:00am
  • Western Springs - Mondays and Thursdays 6:55-8:00pm
  • Auckland Domain - Tuesdays and Fridays 5:55-7:00am and 5:25-6:30pm and Fridays 12:05-1:10pm
born2move run groups
  • Thomas Bloodworth Park, Remuera - Wednesdays 5:55-7:00am ***not suitable for beginners
  • Auckland Domain/Mt Eden - Wednesdays 5:55-7:00pm ***not suitable for beginners
  • Rotating venues - Sundays 6:55am-8:30/9:00am ***not suitable for beginners
born2move social event
  • And now for something completely different. It would be great to get a bunch of us together to go indoor rock climbing at Clip and Climb, Dominion Rd, one Sunday afternoon in March. Kids and partners most welcome too. It's safe AND fun. Preschoolers $10, school age kids $15, anyone over 18 $20. If we get a big enough group (20 of us) we might be able to get a discount and get the place to ourselves for a hour). If we get more than 20 people, we might have to split the session over 2 hours? Let me know ASAP so I can get on and book the venue.
non born2move events
Anyone doing Round the Bays on Sunday?
Anyone got any events coming up in March/April?
Contact
If you have any questions, comments or suggestions, contact me at any time.
Bazyl
info@born2move.co.nz
mob: 021 715001
Nutrition
Spinach
We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.
Anti-Inflammatory and Anti-Cancer Benefits from Spinach Phytonutrients
Even though virtually all vegetables contain a wide variety of phytonutrients—including flavonoids and carotenoids—spinach can claim a special place among vegetables in terms of its phytonutrient content. Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. Astudy on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.
Excessive inflammation, of course, typically emerges as a risk factor for increased cancer risk. (That's why many anti-inflammatory nutrients can also be shown to have anti-cancer properties.) But even when unrelated to cancer, excessive inflammation has been shown to be less likely following consumption of spinach. Particularly in the digestive tract, reduced inflammation has been associated not only with the flavonoids found in spinach, but also with its carotenoids.
Decreased risk of aggressive prostate cancer is one health benefit of spinach consumption that should not be overlooked when talking about the anti-cancer properties of spinach.
Antioxidant Benefits of Spinach
Most of the flavonoid and carotenoid nutrients found in spinach that provide anti-inflammatory benefits provide antioxidant benefits as well. Given the fact that spinach is an excellent source of other antioxidant nutrients — including vitamin C, vitamin E, beta-carotene, and manganese — as well as a very good source of the antioxidant zinc and a good source of the antioxidant selenium — it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress.Our blood vessels, for example, are especially susceptible to damage from oxidative stress, and intake of spinach has been associated with decreased risk of several blood vessel-related problems, including atherosclerosis and high blood pressure.
Helping You Bone Up
The vitamin K provided by spinach — almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)—is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone.
Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.
So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.
About spinach
Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene), vitamin C, and vitamin E. It is a very good source of digestion-supportive dietary fiber; muscle-building protein; energy-producing phosphorus and vitamin B1; and the antioxidants copper, zinc, and E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium.
  • Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food.
  • Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.
  • Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
  • Do not wash spinach before storing as the exposure to water encourages spoilage. Place spinach in a plastic storage bag and wrap the bag tightly around the spinach, squeezing out as much of the air as possible. Place in refrigerator where it will keep fresh for up to 5 days.
  • Avoid storing cooked spinach as it will not keep very well.
Spinach should be washed very well since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water (usually two to three times will do the trick). Do not leave spinach soaking in the water as water-soluble nutrients will leach into the water.
Spinach sold in bags has been pre-washed and only needs to be rinsed. If you are going to use it in a salad, dry it using a salad spinner or by shaking it in a colander.
The Healthiest Way of Cooking Spinach
Spinach is only one of three vegetables recommended boiling to free up acids and allow them to leach into the boiling water; this brings out a sweeter taste from the spinach. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.
  • Use a large pot (3 litres) with lots of water and bring to a rapid boil.
  • Add spinach to the boiling water and boil for 1 minute.
  • Begin timing as soon as you place the spinach in the pot if you are using 0.5kg or less of spinach. (If you are cooking larger quantities of spinach bring the water back to a boil before beginning timing the 1 minute).
  • Do not cover the pot when cooking spinach. Leaving the pot uncovered helps to release more of the acids with the rising steam. Research has shown that the boiling of spinach in large amounts of water helps decrease the oxalic acid content by as much as 50%.
  • Remove spinach from pot, press out liquid with a fork, place in a bowl, toss with a little drizzle of olive oil and some seal salt and black pepper.
How to Enjoy
For carbohydrate metabolic types - Add a drizzle of olive oil, salt, pepper and a dash of lemon juice or balsamic vinegar and serve with a slice of fresh wholemeal bread
For mixed metabolic types - as above but with a poached egg or two on top
For protein metabolic types - eggs benedict with spinach and smoked salmon but leave the bread out or only eat half a slice of the bread