Question #9: I am a 35 year old woman and have heard so many conflicting ideas about how to lose weight and stay lean. I often feel that I need to starve myself in order to meet my target weight. Am I right?

Thank you for your question. We can imagine it must be frustrating trying to find the ideal way to maintain your health or improve your fitness level. It can feel like an insurmountable task figuring out what we need to do. What if we told told you that very low calorie diets will actually make you fatter in the long term, and that there's an almost embarrassingly simple way that you can eat more and still burn more fat?

You're probably thinking: Get real. Fair enough. When we open our doors we'll be able to explain the science behind it all, but there have been larger and larger numbers of people with similar frustrations to your own who have actually been successful without breaking their resolves or their wallet.

To make things simple, we thought we'd provide some simple tips in the meantime that can help you reach your goals.

1. Avoid very low calorie diets.
   
   Before going on any "diet" (boy do we despise that word), look at the recommended calories. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1,200 or less for women, 1,800 or less for men) and active people need even more.
   
   
2. Make sure your calorie intake is customized.
   
   Depending on your activity level, age and gender, your calorie needs may be much higher or much lower than the average person. If a diet program recommends the same calories for everyone, that should be a red flag to stay away. It could be perfect for someone else, but starvation for you.
   
   
3. Decrease your calories just a little below maintenance.
   
   Decrease your calories conservatively - only about 20% below your daily maintenance level. A mild calorie cut doesn't trigger starvation response as much. For example: If you're female and you maintain your weight on 2,150 calories per day, a 20% deficit is 1,720 calories per day (correct). Conventional diets might have you slash to 1,000 or 1,200 calories per day or less without emphasis on exercise (incorrect)
   
   
4. Increase your calorie deficit more by increasing activity
   
   If you only cut calories slightly below maintenance, then how do you reduce body fat without the process taking forever? Simple, you BURN more calories and increase your deficit by increasing your activity.
   
   First, if you're not doing so already, you should aim for three days per week of strength training with weights. Second, you should do at least three days per week of moderate to vigorous cardiovascular exercise. Third, if you wish to accelerate fat loss more, or if you need to break a progress plateau, you bump up your activity even further by adding additional cardio sessions or increasing the intensity or duration of your current workouts.

These four tips should point you in the right direction and we invite you to come to us during pre-sale so we can answer more of your questions and show how our unique programs will actually help you get to where you want to go with your health. Best of all, we can prove it.

Question #8: Will there be 'child watch' available for my 8 month old and 3 year old?

Of course! Xanadu will have a dedicated, on-site Child Watch program available as an option for you. The program involves creating an exciting environment for children that is easily accessible and is safe, secure, and properly supervised. We take pride in making the use of our club as easy as possible for parents such as yourself, allowing you to treat yourself to a motivating fitness program while keeping your mind

Question #7: When are you opening?

Updated November 19, 2008

We've accomplished much together with your support these last couple of months. On September 23rd, 2008 we officially broke ground at our construction site. By the following week we prepared the foundation for us to build upon. On September 30th we revived our roadside signage to remind everyone of our progress. By October 3rd, the footings were in place and by the 6th the steel structure began to rise above the ground. Ever since then, the steel work was completed, sheathing barriers were installed, curbing was poured, parking lot stone was put into place, water services prepared, and roofing installation began.

To make a long story short, our accelerated schedule has been a long time coming. Best of all, it has set things in motion for us to prepare the interior during the Winter months. We look to officially begin our presale early 2009 with a planned grand opening in late Spring 2009. Of course with Winter weather starting we will need to spend some time in Spring finishing our exterior including landscaping, brick work, special finishes and installation of signage and lighting. We thought having our XANADU sign in place would definitely be something we would want to wait for before opening. Rest assured, we know exactly what we will be offering to you and are confident we will do more than promise a different experience. We will deliver.

Question #6: I heard that reading has health benefits. Is this true?

Some have said that reading increases your vocabulary and helps improve the recollection of key facts. For example, knowing that Pemberley is Darcy's estate and that Watson is Sherlock's assistant. However, according to recent research on reading's effects, it does so much more.

One major benefit of reading is that it can reduce stress levels. When we are under stress, our bodies release "cortisol". This is commonly called the "stress hormone" because it is secreted into the bloodstream during high stress levels. Chronic stress has been shown to have negative effects on blood sugar, bone density, muscle tissue, the immunity system and blood pressure.

“Popular fiction may entertain and amuse, excite the imagination, reduce mental and physical stress, give a sense of order or control, validate ideas or motions, or meet social needs of belonging and understanding”, says one University of Oklahoma professor, who promotes the use of reading as a reliever of stress.

In direct answer to your question, light to moderate reading may reduce stress levels and promote an active mind.

Question #5: Are you going to have a pool?

At Xanadu, we'll have everything you will need to achieve optimal health, and enjoy yourself while you are at it! We are committed to providing our clients with the right tools, people, knowledge and atmosphere to attain peace of mind.

As for specific details on features of Xanadu, you will find the most complete information via this website. As we get closer to our opening date, which will be in the new year, we will keep you posted as to what your 'ideal place' includes.

Question #4: How can I survive the upcoming holidays without packing on the pounds?

Of all the things to be sure of in life, holiday weight gain seems to be one of them, right? Not so. Yes, there are cookies, cakes, eggnog, and holiday breads nearly everywhere we look. But, The Heart and Vascular Institute (Cleveland, OH) mentioned 8 steps to follow in order to beat this challenge:

• Get moving. Clean!
• Aim for five-a-day fruits and veggies.
• Control the risk for temptation.
• Limit to one-a-day cheating.
• Never go to a party hungry.
• Plan ahead and bring a low-calorie dish with you.
• Say "No" politely.
• Focus on socializing.

Believe it or not, it is possible to manage your health and still enjoy the holidays! The full article is located here. Have a great holiday.

Question #3: Just curious...is breakfast really that important?

Thank you for your question. It sounds like you've heard the saying: "Breakfast is the most important meal of the day." Is it true? In short, yes! There has been a lot of recent research that points to the importance of breakfast. Even the name suggests it is a "break from fasting", as it is a much-needed boost after a full-night's sleep.

Think of it this way: If your car's tank was empty in the morning and you needed it to operate for the day, you would have to fuel it. Our bodies act in the same way. In the morning, our tanks are empty and naturally we need to fuel up in order to function throughout the rest of the day. If you keep this in mind, it may help you remember the importance of breakfast. We don't want your engine stalling just as you begin your morning routine!

Question #2: Which foods have the best anti-oxidant properties?

Actually, a terrific study in the June 2004 issue of the Journal of Agriculture and Food Chemistry tested the antioxidant power of more than one hundred different kinds of fruits, vegetables, nuts, and spices. They came up with a list of the top antioxidant foods. The top twenty are:

1.   Mexican red beans (dried) 2.   Wild blueberries 3.   Red kidney beans 4.   Pinto beans 5.   Cultivated blueberries 6.   Cranberries 7.   Artichokes (cooked) 8.   Blackberries 9.   Prunes 10.  Raspberries

11.  Strawberries 12.  Red Delicious apples 13.  Granny Smith apples 14.  Pecans 15.  Cherries 16.  Black plums 17.  Russet potatoes (cooked) 18.  Black beans (dried) 19.  Red plums 20.  Gala apples

For many years, there has been clear evidence that has pointed towards foods with high anti-oxidant value and their inherent ability to help prevent heart disease and cancer, reduce blood pressure and slow the effects of aging.

Question #1: What type of diet and exercise regimen is best for someone trying to lose weight in order to be at a healthy weight before getting pregnant? (I am 152 lbs right now at 5'3" and have a hard time losing weight.)

Deciding to start a family can be a very exciting milestone in your life, and you certainly are not alone when it comes to questions about preparing for pregnancy. Here at Xanadu™, we always promote healthy eating and exercise as one of the greatest gifts you can offer your future children. Certainly, before starting any nutritional or wellness program, we recommend consulting with your physician to determine any special circumstances that will ensure your healthy lifestyle is as effective and enjoyable as possible. The American College of Obstetricians and Gynecologists has some excellent suggestions for how to prepare for pregnancy, including:

• How to maintain good health before pregnancy
• What to expect when you visit your doctor
• How certain lifestyle factors can affect your pregnancy 
  

The article we have found most applicable is located here. We hope you will find it most useful.

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