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Nov 14 2016

Superfoods: Which Are the Most Super, Santa Fe?

You see them in every health magazine and hear “healthy” people talking about how many of them they eat…

But what’s the real story on these so-called superfoods? And are they really “super”?

There isn’t an agreed-upon definition of the term “superfood”, but it’s generally accepted that a superfood is any food that contains high levels of vitamins and minerals that your body needs.

But do they really live up to the hype? Or is this just another fad diet?

There are a lot of overrated superfoods, but there are some that you should definitely be aware of.

Here are 9 that you should make a part of your diet.

Acai

Acai (pronounced ah- SIGH-EE) is a fruit from South America and contains high levels of antioxidants, which help fight cancer and heart disease.

You’ll have a hard time finding fresh acai, so look for juices or powders that you can add to yogurt to give it a health boost.

You can also find them as frozen tablets which are perfect to blend into smoothies.

Goji Berries

This small red berry from Tibet is packed with Vitamin C and gives your immune system a huge boost.

They’ve also been used as a treatment for visual problems and poor circulation.

You’re most likely to find them in a powder form or dried (think red raisins).

Kefir

Originating in Russia, kefir is a drink that looks a lot like milk, but tastes like yogurt.

It’s full of probiotics that can aid in digestive health and support a healthy immune system.

Look for this at your local health food store or you can make your own by simply adding kefir grains to regular milk.

Hemp Seeds

It’s not what you think.

Hemp seeds, though related to marijuana, have none of the same side effects.

High in protein and amino acids, hemp seeds are the perfect addition to any meal.

They also provide good amounts of omega-6 and omega-3 fatty acids, magnesium, and potassium.

Chia Seeds

You can use these for more than just covering fake pets with green fur.

Chia seeds are packed with protein, omega-3 fatty acids, fiber, and calcium.

These are the perfect addition to smoothies, oatmeal, and even salads.

Turmeric

One of the main spices in curry, turmeric is full of compounds known as curcuminoids, which carry medicinal powers.

Turmeric has strong anti-inflammatory effects and can boost your brain function.

The curcuminoid content found in Turmeric is relatively low, so you may want to take an extract.

Cacao Powder

Cacao powder is the perfect substitute if you’re a chocolate lover. It provides a strong chocolate flavor, without any of the guilt.

It contains flavonoids, which are known to Lower blood pressure and improve blood flow to the heart and brain.

Be careful when buying though. If the label says Dutch or alkalized, it means that the cacao has been processed and lost a lot of its antioxidants.

Maca Powder

Maca is a root vegetable, grown in the mountains of Peru, that is picked, dried, and turned into powder.

Maca is rich in vitamin B, C, and E and has energy-boosting properties.

It’s a great addition to smoothies, oatmeal, and even baked goods.

Black Garlic

Black garlic is white garlic that is put through a month-long fermentation process, kept under strict heat and humidity control.

Garlic has antimicrobial, antibiotic, and antifungal agents which helps protect against infections.

Because black garlic is fermented, it also has twice the antioxidant properties of conventional garlic.

***Bonus***

These supplements will put your program in overdrive!

Whey Protein

Whey protein has been linked to a variety of health benefits, including:

Helping your insulin work more effectively, which helps maintain your blood sugar level after a meal — This is important as research suggests lowering your blood sugar levels after meals may be more beneficial for your health than lowering fasting blood sugars.
Promoting healthy insulin secretion, which is imperative for optimal health. This is one of the foremost reasons for avoiding sugars and grains, as overconsumption of grains and sugary foods has a negative impact on both, and is a prime factor in developing type 2 diabetes.
Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness
Supporting your immune system, as it contains immunoglobulins
Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine
Maintaining blood pressure levels that are already within the normal range

Please do not just go out and buy any old whey from the shelf. It should be from a whey protein concentrate and not an isolate. It needs to be from a grass fed source and should not be loaded with a bunch of indigestible fillers. A great one that we carry is from SFH.

Colostrum

Described as mothers milk. Benefits of taking this are:

Boost, balance, and maintain unsurpassed immune function
Eliminate harmful pathogens and fight infection
Cleanse & prevent absorption of toxins and pathogens
Protect and heal GI and stomach lining (Leaky Gut Syndrome)
Increase Natural Killer (NK) cell activity
Increase muscle strength and stamina; speed recovery after exercise or injury; burn fat; and maintain blood glucose homeostasis
Provide anti-aging benefits

Make sure you get a colostrum supplement that is from a grass fed source and doesn’t breakdown to much in the digestive track. The best we have found is one we carry from Sovereign laboratories.

Branch Chain Amino Acids

BCAA’s help stimulate protein synthesis more so than protein on its own. They also increase the capacity of the cells for protein synthesis. BCAA’s in food and even in Whey supplements need to be broken down first and thus not as readily available. A BCAA supplement goes directly to the blood stream. Because of this ability you get an anti catabolic effect (lack of muscle breakdown). This helps:

Accelerate recovery of the muscles to reduce muscle soreness/fatigue.*
Force the body to burn more stored fat as fuel during training.*
Protect muscle from being destroyed during intense exercise.*
Provide a powerful alternative energy source during training.*
Optimize recovery of the nervous system to peak performance.*
Lay the raw material foundation of easily utilized ingredient ratios for accelerated muscle growth and repair.*
Fight fatigue.*
Lower the negative impact of physical and emotional stress*
Increase mental focus*
Reduce the likelihood of fatigue related injuries*

There are tons of BCAA’s supplements but the best we have found so far is from Infinity nutrition, which we carry. It is not only a great blend derived from food source, but we get the naturally flavored Stevia brand. Again no fillers.

The Payoff

While some superfoods are just superfakers, bringing these 9 foods into your diet is sure to help you boost your health. And adding these supplements will definitely accelerate your progress and keep your body strong on multiple levels.

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Nov 03 2016

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

Sleep.

It’s one of the most critical, yet most often overlooked components to leading a healthy life.

As we train our bodies through exercise, we use precious energy and we need more sleep in order to replenish this lost resource.

The benefits of a good night’s sleep (between seven and nine hours a night) are numerous. This period of rest is crucial for muscle growth, increases blood supply, and repairs damage done to the body during exercise.

But what happens if we overtrain our bodies? How does pushing ourselves affect our ability to recover through sleep?

A study performed by the Journal of Sports Sciences found that if overtraining occurs, there is actually a decrease in our ability to sleep, recover, and perform.

The study followed 13 cyclists who were put through a period of intense training. Researchers found that after nine days of this training, the athletes had a drastic reduction in sleep quality.

The interesting part is that while the athletes were getting worse sleep, they were spending more time in bed. Throughout the night, they woke up frequently and got less sleep.

This lack of sleep, or “exercise-induced insomnia” occurs when we push our bodies passed their current level. The inability to sleep can be attributed to several problems that stem from overtraining.

When we exercise, our body produces a hormone called adrenaline

Adrenaline has a key role to play in the training process, as it helps with things like blood flow to the muscles and mental alertness.

Adrenaline is what gives you what you need to make it through your workout. However, it also has a negative effect on your ability to doze off.

When your body produces adrenaline, it is preparing to face a demanding physical task. The more strenuous the activity, the more adrenaline is present in your bloodstream.

Once this task is over however, your body may have some difficulty shutting down.

Another potential cause of exercise-induced insomnia is cortisol. Cortisol, like adrenaline, is a hormone produced by your body that helps during physical activity.

Cortisol helps your body to increase glucose concentration in your bloodstream. This gets energy to your muscles so they can perform the task you are asking them to do.

Cortisol also has a role to play in your body’s natural sleep patterns. When you wake up, your body is running with its highest level of cortisol. As you go throughout your day, the amount of the hormone gradually decreases, eventually hitting a point that signals to your body to go to sleep.

However, when you exercise you are giving your body a signal to produce more cortisol, and this can throw a wrench in your body’s sleep cycle. Scientists have found that elevated levels of cortisol can make it more difficult to fall asleep.

Among these hormonal issues, there may be other problems that exercise can have on your sleep.

Many exercise supplements, particularly in endurance sports, contain caffeine. This aids in focus during the activity, but can cause serious problems when it comes time to catch some z’s. Studies have found that when caffeine is ingested, cortisol levels can remain elevated for up to 18 hours!

Luckily, there are some steps you can take to prevent or ease this problem.

Staying hydrated and properly fueling yourself can help reduce your body’s need for cortisol production. High levels of stress can also increase cortisol. Experts prescribe allotting for times of meditation or relaxation to help combat the effects stress can have.

If overtraining is causing problems with your sleep, you should also take a break from exercising or decrease your workload. Give your body a couple days of rest and recuperation.

Your diet also offers a path to a solution.

When suffering from insomnia, eat clean meals with high levels of protein and iron, and drink plenty of water. Avoid food high in sugar and simple carbohydrates, as these can spike your blood sugar levels and cause a hormonal imbalance.

Eliminating or reducing your daily caffeine intake can also have a positive impact on your ability to sleep. Studies have shown that one cup of coffee can increase cortisol levels by up to 30%. Avoid supplements that have caffeine in them, particularly if you exercise later in the day.

Fear of overtraining is not a reason to avoid exercise.

Focus on doing what is right for you and listen to what your body is telling you.

When done properly, exercise is a vital component to getting a good night’s sleep and ultimately improving your health.

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Oct 26 2016

Personal Training Success Story Santa Fe

Personal Training Success Story Santa Fe- Rosanna Dill

We have a running joke in the midday class. At about 12:32 Rosanna is going to come screeching in with her workout gear and high heels. She’ll start warming up and be told what the class is that day (no matter what it is) and genially say with a huge smile on her face, “Great, let’s do it!”

Rosanna has one of those minds that likes to figure things out. She is very inquisitive and will generally figure things out on her own. This shows up at home as she is the “handyman” of her family and is pretty successful at it. So she applied the same gusto to her fitness program and got ok results. The problem was that she noticed that her “problem areas” weren’t getting better and in fact getting a little worse. She has what 90% of people have in a thoracic kyphosis. This is a tight upper back that is more rounded than it should be.

Her main goal now was to not be the “hunched back little old woman” so she decided to stop “being a cheap bastard” (her words 😉 ) and sought help. Rosanna saw us on Facebook and read a little on what we do and it really peaked her interest. She decided to commit and work on fixing her upper back by joining our group class.

She jumped in with two feet and worked her tail off. She did all the homework that was given to her and some that wasn’t. Because of this she has drastically improved her posture and is learning tools so to never become the hunched back little old woman. This is also why Rosanna is October’s Member of the Month.

1) What made you decide you wanted/needed to start a program?

I did not want to become that little old woman with the hunched back.

2) What did you do before?

I took Pilates at a gym for a bit until a dog bit me (long story). I am active and do outdoor activities. Most recently, I was doing an at home DVD workout program that has me doing different stuff every day.

3) What results have you achieved since starting your program that you are proud of?

I have so much more awareness in my body. I have much more freedom in my body and I can see my tight upper back slowly going away.

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?

I like all the exercises. I know that they are all helping me and I can feel it. I really enjoy how all the exercises work together in the program. The wall stretch helps me sleep at night and the handful of upper back exercises are really starting to strengthen me.

5) What are some challenges or goals you are currently working on?

Just continuing to open up my upper back. It’s like you said, I am working on the past imbalances in my body and what I am doing to myself now.

6) What do you like best about our program/having a trainer?

I love the fact that the classes are varied, fun and effective.

7) What advice would you give to the other SolCore Fitness members?

Take your time. It is a process to getting results. You are not going to get major results in three months and definitely not in 6 weeks like other programs promise. Stick with it because it is totally worth it.

8) What would you say to someone on the fence about joining our program?

This program is a subtle yet effective practice that realigns your body.

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