In Chinese Medicine...

in chinese nutrition, it is better to eat warm foods when the weather is cold as not to upset the balance of yin and yang as the seasons change

Steaming Outshines All Cooking Methods for Broccoli

Researchers in the Department of Agriculture at Zhejiang University in Hangzhou, China have published what might be the best-documented study to date on broccoli and the cooking methods that are best at preserving its nutrients. After carefully reviewing the results from 34 previous studies, these researchers went on to compare 5 different cooking methods for broccoli and their impact on nutrient content. All cooking methods were carried out for 5 minutes on 200 grams (approximately 2 cups) of chopped broccoli. The methods included: boiling, stir-frying in soy oil, microwaving, steaming, and a stir-frying-plus-boiling combination in which the raw broccoli was stir-fried for 2 minutes and then boiled for 3 minutes.

The researchers went on to analyze the nutrient content in 6 areas: protein, sugar, chlorophyll, glucosinolates, carotenoids, and vitamin C. Proteins and sugars were best retained by steaming, with microwaving doing the next best job in this macronutrient area. But the most dramatic were results in the 4 other nutrient areas, which you will find summarized in the following chart:

Cooking Method	Chlorophyll (% Decrease)	Vitamin C (% Decrease	Glucosinolates (% Decrease	Total Carotenoids (% Decrease
Steaming	almost unchanged	no significant loss	almost unchanged	no significant loss
Boiling	27%	33%	41%	13%
Stir-Frying-Plus-Boiling	18%	24%	55%	no significant loss
Microwaving	16%	16%	60%	no significant loss

All we can say is, "Wow!" When taken as a whole, the differences here between steaming and other cooking methods are even greater than we would have predicted. This is especially true in the area of glucosinolates, the sulfur-containing compounds in broccoli that can be converted by the body into related sulfur-compounds called isothiocyanates that have been shown to have cancer-preventive effects. The difference between steaming and all other cooking methods in this phytonutrient area is striking. And while chlorophyll is not ordinarily discussed as a food nutrient, some studies have shown that chlorophyll retention in a cooked food may be partially representative of that food's overall nutrient quality. That speaks amazingly well for steaming as a cooking method for broccoli.

Also striking to us is the minimal amount of nutritional difference between broccoli that has been steamed for 5 minutes and raw broccoli. These researchers found no significant difference between raw and steamed broccoli in all of the four categories measured above. That finding makes us confident that steaming is by far your best cooking method for broccoli and can do an outstanding job in preserving its nutrients.

Why Nikken Water at Spirit Fitness and in our Home?

Alkaline Water

Acid-Alkaline Balance
Proper Health starts with the correct acid-alkaline balance in your body. The pH level (acid - alkaline measurement) of our internal fluids affects every cell in our bodies. Extended acid imbalances of any kind can overwhelm your body, and lead to health complications.
Just as the body regulates its temperature in a rigid manner, so will it manage to preserve a very narrow pH range - especially in the blood. As a matter of fact, the body will go to such great lengths to maintain a blood pH of 7.365 that it will even create stress on other tissues, body systems, and organs to do so. Chronic acidity will interrupt all cellular activities and functions - it interferes with life itself.
When the pH of the body gets out of balance (too acidic), we may experience low energy, fatigue, excess weight, poor digestion, aches and pains, and even more serious disorders.
The cycle of acidity begins primarily as a result of three things:
1. Ingesting acids. Eating too many acidifying foods like processed sugar, meats, dairy, coffee, alcohol, etc. Create an acid ash in the body. These acids can overload the body’s ability to neutralize them.
2. Creation of acids. Pathogens and microforms create acidifying toxins in the body. As the body becomes more and more acidic, bad bacteria, yeasts and other microforms proliferate in the body. Since these organisms are living, they eat as well as create resulting toxins. These toxins are often very acidifying.
3. Improper elimination of acids. Not all acids are the same; some are weak and some are strong. Weak acids like citric acid are much easier to neutralize than strong acids like uric acid. The body uses many systems in order to buffer acids including breath, mineral reserves, and fat. When the body’s buffering systems become compromised, excess acids build up.
The process of reestablishing acid-alkaline balance begins with proper diet and nutrition. This includes eating alkalizing foods (vegetables, low sugar fruits, etc.), super hydration (drinking plenty of alkaline water ionic and structured), and proper supplementation.
pH Balance begins with super hydration
Water is the most crucial factor in establishing and maintaining proper acid-alkaline balance. Since your body is 70% water, it is extremely important to constantly replenish your supply of it. The body loses 2.5 liters of water every day just through normal bodily functions. The quality of the water that you drink is just as important as the quantity of water you drink. The water you put in your body must be able to prevent toxins and chemical substances from accumulating and creating destructive influences on cells. Water must also transport minerals and nutrients required for cell metabolism, and remove any substances that can damage the cell.
In order to hydrate your body optimally, you need to drink water that is alkaline and ionized. Alkaline water helps to neutralize stored acids and toxins. Once these acids are neutralized, they can then be removed by the body. Alkaline water containing ionic minerals also acts as a conductor of electrochemical activity from cell to cell. Reports from studies suggest that ionized, alkaline water can help the body resist disease and slow aging by:
• Increasing Intracellular Hydration
• Replenishing Essential Minerals
• Stabilizing and Protecting Cells
• Helping To Maintain Normal Blood Flow and Acid Alkaline Balance
• Flushing Out and Preventing Wastes from Accumulating in Cells
• Preventing Free Radicals from Forming and Damaging Other Cells

Happy 2008

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Spirit Fitness is Open!

We have made it through the crazy (seemed to last forever) construction phase of Spirit Fitness at 105-7500 Macleod Trail South.

We welcome you and would love to see you down at the Studio. Feel it. Grab it and enjoy the energy and vibe.

Annette Milbers and I are running a Boot Camp M/W/F 10-11 starting Nov 5 th for 6 weeks. We have a few spots left and would love for you to join us and get fit. For only $380.

Call us 455-3486

Cheers,
Brenda and Rod Coulter

Boot Camps

Christmas Boot Camps with Annette Milbers and Brenda Coulter at Spirit Fitness:

When: MWF 10-11 am starting November 5th-Dec 14th 2007

Where: Spirit Fitness 105-7500 Macleod Trail South

Cost: $380 for 3x/week for 6 weeks.

Training will include increase strength, endurance, confidence, flexibility, and much more.
Whether you are interested or not, don't keep this a secret--tell your friends and family about it. All levels welcome.

Contact via 710-7761 or email
brenda@spiritfitness.ca

Getting Closer to opening!!

We are having such amazing productive days this week and plans for next week too!
Equipment came, taper done Friday and we are sanding and putting on the primer Friday and painting Saturday and Sunday!!
Wow what a rush.
Monday Tod, the artist, is pouring the floor and finishing some tiling with Rod in the bathrooms and his work on our front Juice Bar counter.
Plumbers in for final touches on Wednesday and then.....we should clean clean that day to OPEN!

So soon

Spirit Fitness is soon to open and I gotta tell ya-Rod and I can't wait! We are ready for the next stage in this process and want to share our new gym with everyone.
Walls went up oct 2 and today .... not sure, I will go check! Tuesday the floor is getting poured and painting is--- maybe Wednesday!!!!
Wow what a process and such patience.
Come see us real soon!

New Flash!

Spirit Fitness new location is opening soon and it's GREAT.
We have taken the time this summer to develop a studio on Macleod Trail for Spirit Fitness; Personal Training, Martial Arts, Wellness, Pilate's, Yoga, etc......

We are opening for clients in Sept '07.

Contact us for further information and to sign up and get your sessions planned and scheduled in for a year of great fun, training, atmosphere, friends.

See you there (in the mean time of construction we are training our clients out of our Private Facility in Parkland).

Life is worth it!

Life is so amazing and so much to look forward to and to really enjoy each day, every memory and every giggle. Don't you find that the days just fly by? I remember way back in grade school; I said to my Beautiful Mother - 'Wow, time is just flying by!' She said, "As you get older, it goes even faster" Holy, was she ever right. Rod and I have done so much in the little but amazing time we have been together, my loving Mother in-law said on our drive to a Preview Tuesday, "Dear, do you realize there is always something major with you and Rod?" She is so right. We have gone from low of low and death of an angel to new babies (three animals), Mia back in Rod's life.....all the way to the beginning of something GREAT and untouchable. That's a secret though, I will unveil soon.

I always knew Mom was a wise Owl type person, but I thought it was cause I love her so much and she's my Mom. But, no way man! All this studying we do with Law of Attraction, Law of Intention, how to be a better person, ways to treat people and the list goes on, I see over and over all these 'rules' she taught us kids that far surpass a kids' idoling (I know this isn't a word, but it works) of her Mom. She is Brilliant. Listen to my Mom's words of Wisdom, cause that's what she is-Wisdom. When people speek Wise words to you, take note and learn, we can never know too much.

Our Nikken business is flourishing and I absolutely love the results we are getting and seeing with people all around us. Every time I see something happen, I am jumping with excitement for that person.
Check out www.nikken.com/brendacoulter

Take time today to reflect on all that you have done. The steps we have taken to get to where we are today were on purpose and part of our journey. There is no such thing as a coincidence, life is as we create it. Take charge and create a wonderful reality. Full of fun and laughs. Let's prevent Disease and discomfort now by taking charge of our own lives. We are the only ones that truly can, we are responsible. Be responsible. How do you want to see yourself in 20-40 years?

Keep checking back for some FUN news!

Smile and live life,
Brenda Coulter

www.spiritfitness.ca
www.nikken.com/brendacoulter
www.gymbum.com

Here is a shot from the FAME Prairies of Shannon and Leigh! They look amazing...please send encouraging words to brenda@spiritfitness.ca

Thanks to all who supported these two girls.

From Brenda

FAME Prairies 2007

They did it and they are so Beautiful.

Shannon and Leigh had a great day, Saturday, while competing in the 2007 FAME Prairies right here at the Stampede Grounds. Those two alone, had over 20 people in the Evening cheering them on from the crowded, sold out show.

As they gracefully walked their lean, hard worked bodies across the stage, I was proudly screaming their names and how Hot they are. Great work Girls.

As of yet we don't know what placing they got but there were around 20 girls in their Fitness Modeling category and even more in the Swimsuit category.

Leigh was on stage as a competitor for her first show and was presenting herself very well and confidently.

Shannon, competing once before, had shown her new and improved physique with Pride and Elegance.

These two girls did so well under the pressure of the lights, cameras, judges and friends watching.

The night before the show they were instructed to be at the Theater for 0800, well they were running late so arrived in a bundle of nerves at 0900. No worries though as the Body Builders were on first. Being told that they should be there early as 'there are only 20 BB so it'll go fast'; 3.5 hours later, Shannon and Leigh went on stage for their first round of 3. Wow, what a long patient morning. Then they were finished at 330 and I went back and said let's go home and get away and rest before the Evening Finals. Shannon let me know they had to be back for media and practice for 430pm. Poor girls had to stay at the theater. So, I ran home and changed, grabbed Rod and Shawn Sauer picked us up and we headed back. The evening show was much faster. Starting at 6pm we left at 830-9 ready for a nice 'treat' dinner with friends and family at Tom's Burger. It was great. Shannon and I both lost it before the meal came...we were ready to fall asleep. We all ate, hugged and headed home. For me-straight to bed. Rod...crazy guy stayed up.

Now, Sunday and a dog run built at our home and a Happy Mother's Day.

Rod and I would like to thank the Astley's and Sauer's for taking trust in us and Spirit Fitness and allowing us to guide them to this Show. Amazing Presentation, Shannon and Leigh. We love you and are so very Proud of you for your Success and Determination.

Happy Mother's Day to all who have kids, animals or someone to look after.

Enjoy this day and every day after.

Brenda and Rod Coulter

2 Days till Show Time

Wow, can you believe it...the two girls, Shannon and Leigh, can't, 2 days to go. Both had a great day today...de-hairing, haha, the life of a girl.

They both come over Thursday to practice a stage run through and meditation. That's it! No working out...exciting to have a rest. Tummies are sensitive now so the meals are a little harder to get down but they are eating them.

Friday there is no training just a little walk. Then they are off to registration with a pasta-up and later, cheese cake! Leigh was funny when she found this part out...she was on the Elliptical warming up, told her, she looked at Shannon and I....started to smile and said 'No way, cheese cake. Are you kidding me?' We laughed and said No you get to eat it Friday night. She almost fell off the Elliptical in excitement, jumping and giggling. Priceless...I need to get a hidden camera in our gym.

Saturday is show time; Morning is judging and evening is Finals. It's going to be super...at least 25 of us are there for Shannon and Leigh-screaming for them HOT girls.

Good luck ladies, from Brenda and Rod at Spirit Fitness

One last shot

This is Jaime, looking great and very ripped.

Jaime won't be carrying on with the online blog as she has succeeded and feels she hit all of her last 4 week goals - including her biggest one ~ complete all 4 weeks ~ from here on in, she wants to focus on continuing to live a healthy lifestyle.
She knows she can always improve her physique, but right now she is happy with the way she is looking! It's still in her heart to compete, so she will when she can and will be all over it! :)

Great work Jaime!
Thanks for being apart of this journey and letting Spirit Fitness help and enjoy you.

Thank you,
Rod and Brenda Coulter

Shannon-2 weeks to FAME

2 weeks to go and looking FAB! Shannon is ready for the show and now we are analyzing the nutritional side of things and making a change; more food!! Can't complain about that.

The girls were here Friday with their husbands for a wonderful night of good food, friends and wine. The comment the day before was-we can't eat that food 2 weeks out, can we? I say- Hell ya. The next morning, they were feeling more alive, flatter tummies and happy minds. Bring it on!

Leigh-2 weeks BABY

Leigh is now pushing and preparing for this May 12 FAME show in Calgary and you can see the differences. Nice work Leigh.
Leigh has modeled in the past and when she moves and poses you can see her background. Sassy!

Leigh's husband is back now from work in Switzerland so she has the help she needs to give more time and effort towards the cardio and training for this show.

Leigh's next four weeks goals are:

To tighten up
Keep building shoulders
To master posing and walking in heels!
To place at the Fame show!

One of the Best around!

Rod has been granted the highest status in 2 of his Martial Arts this past weekend. He is still letting it all sink in. Rod is not the type to tell anyone so I did! he he. I am so proud of him. Honestly, if you can see him do these arts you would think he was dancing like a pro; so smooth and at ease.
Kelly said it's the Highest in Canada and he is one of the highest in the Universe. He is at Master Status in NSI and JKD; he answers to No One! Wow I say.
Great work, Rod.

Miss Shannon

3.5 weeks out from her show in Calgary May 12th and Shannon is ready now.
Rod and I talked and we are going to bring her in leaner then she is now and carb up lots the final week if need be.
Shannon has come a long way since the first time I trained and gained a lot of muscle since her last Show in November.
Here is Shannon's next 4 weeks goals:

-Practice my 'stick' routine till perfect! Posing and walking in my heels
-2x cardio 6 days a week
-Positive mental focus on what I'll be doing in my show, meditation
-Watch the secret as many times as I can!
-Cut salt out last week and increase water by 1 litre a day

No problem! Send Shannon an email or sponsorship via
brenda@spiritfitness.ca

Thanks for watching and supporting these girls.

Brenda and Rod Coulter

France

We are back from France and changed for life!
France gave us a new lift and spunk for life, not that we didn't have it but now, new!
We visited south France for our first 4 days with my family and toured 4 different villages/cities during that time. Then, Sunday we were off, by TGV, to Paris. The City of Lights lived up to expectations and beyond. Rod and I both fell in love and feel it is our favorite city. We walked and walked every day, ate baguettes like the locals while drinking red wine and coffee and saw everything. The Eiffel Tower was a highlight, as well as the old buildings and the general 'feel' of Paris. It's streets and people where beautiful and uplifting. I also fell in love with 'The Louvre' and in particular 'Physic and Cupid'. A sculpture that as you stand there and enjoy it you can feel the love the man has for his women. We found out by a tour guide the sculptures intention was just that. She was dieing and he was giving her the Kiss of Love for Life. So heart warming. It gave me chills.
Now home for a bit to treat our wonderful clients to training and nutrition.
Until next entry.....just BE.
Cheers, Brenda

Thank you

Thank you to Healing Source for sponsoring our online Personal Challenge participants each who had succeeded at their first 4 weeks goals (all of them) with a 1-pound of their Yummy Hemp Hearts, to support further success.
Rod and I with Spirit Fitness have been working with Healing Source for some time now and appreciate all they bring with their product to our personal lives and all around us.

Thank You!

Brenda and Rod Coulter
http://www.healing-source.com/