ROD 061512


Friday, 15Jun12


Feel the Love Triplet’s

Perform each movement in each triplet for 40 seconds non-stop for three rounds.

Rest 1:30 minute and move on to the next triplet and do the same.

Triplet #1

  • Kettlebell clean R
  • Kettlebell clean L
  • Mountain climbers

Triplet #2

  • Kettlebell high pulls
  • Kettlebell Bent-over Row & Catch
  • Plank climbers

Triplet #3

  • Goblet Squats
  • Squat thrust into Snatch Pulls
  • Half Burpees

Let’s use some weight here to increase muscle mass. Pace yourself throughout the ROD


Coconut Water Craze: Are the Health Benefits Worth the High Cost?

Coconut water seems to be taking over the shelves of every supermarket, drugstore and bodega these days. This beverage has rapidly shot to health drink fame, claiming to be a superior source of hydration. But does this “life enhancing” drink live up to the hype (and the hefty price tag)? We break it down for you here.

What is coconut water, exactly?

Coconut water is the liquid that is found inside young coconuts before they mature, at which point the water solidifies to form the flesh of the coconut. Native to the tropics, coconut water can be drunk directly from freshly harvested fruit. The commercial coconut water that you find in the U.S., often sold in bottles and tetra packs, is pasteurized and may have added pulp.

What’s in it?

Nutrient content varies slightly from brand to brand, but coconut water is naturally low in calories and fat-free. A serving has about the same amount of potassium as a banana and it is low in sodium. It also has a small amount of calcium, magnesium and phosphorus. Brands that add ascorbic acid as a preservative provide a good source of vitamin C. Fruit-flavored coconut water is also available and these varieties have slightly more calories and sugar due to the added fruit.

Are there any health benefits?

The high potassium and low sodium content of coconut water has a nutrient profile shown to help lower high blood pressure. However, this drink alone isn’t going to do the trick. Broader diet and lifestyle changes are needed to curb hypertension. And getting your nutrients from whole foods is usually a better idea anyway, to make sure you get all their health-boosting fiber and antioxidants.

Health benefits of coconut water

  • Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels in the body.
  • Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.
  • Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace fluid loss from the gastrointestinal tract and reduce the need for intravenous therapy. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) osmolarity. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. However, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition with much needed calories would be an ideal drink than any other brand of soft drink beverages in dehydration conditions.
  • Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases etc. Altogether, these enzymes aid in digestion and metabolism.
  • Despite very light consistency, its water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of fruits like oranges. (Compare mineral composition of oranges).
  • Its water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.
  • Coconut water contains a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolytes deficiency in the body due to diarrhea (loose stools).
  • In addition, fresh coconut water has small amount of vitamin-C (ascorbic acid); provides about 2.4 mcg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant.

Is Coconut Water Better Than Sports Drinks After Exercising?

Some brands of coconut water are marketed as “sports drinks,” claiming to be a low-cal way to replace the electrolytes lost in sweat. While potassium and sodium do need to be replaced after heavy exercise, those of us who go to the gym for an hour or so won’t lose enough to require a special drink – regular tap water works just fine to rehydrate. And, some sports nutritionists say the sodium in coconut water isn’t enough for serious athletes.

Bottom Line, Drink Up

Coconut water can certainly be part of a healthy diet, and if you like the taste, then drink up. After all, it’s certainly better for you than sugary sodas. But for my money, I’ll stick with the water I’m lucky enough to have piped directly into my home.