Philadelphia Personal Trainer makes posture assessment critical component of fitness assessment

Each year millions of people embark on a journey in a Philadelphia Personal Trainer program to help with weight loss, muscle building, or overall enhanced wellness. Philadelphia personal training is a great way to get in the best shape of your life with the help of a certified professional. The value is tremendous.

Over the years the vast majority of trainers usually offer traditional resistance training programming to their clients. Which is a critical component in a weight loss program. To burn the maximum amount of calories per day you need to maximize the amount of muscle mass you have. That goes for men and women. Aerobics alone will not do it. In fact, weight lifting alone will offer the results you seek as opposed to a aerobic only training program.

What most traditional trainers do not address is human movement and posture. What does this mean? Suppose you are ready to go, hire a trainer and start working out but notice that your ability to perform an exercise is not ideal and the trainer simply substitutes another one for you.
Postural distortion is something that each and every trainer should be aware of. If a client has poor static posture (rounded shoulders, or excess forward lean) this will effect their ability to perform a squat correctly and it will also affect their ability to do over head movements correctly.
Posture is one thing that is commonly over looked.

You can't simply just put anyone through a traditional resistance training program without first addressing poor posture. Not everyone has poor posture, but most people have muscle imbalances which cause the poor posture.

As your Philadelphia Personal Trainer, I am nationally certified by 3 posture specialty organizations, NASM, which stands for National Academy of Sports Medicine, Functional Movement Screen Systems and The National Posture Institute.
I am also certified by NASM as a Corrective Exercise Specialist which means I am trained to correct these imbalances or postural issues before proceeding to a traditional resistance training program.

Posture is very critical and to not address it prior to just resistance training is a mistake. It is simply building a home on a poor foundation and wondering why, later, the foundation is faulty.
The body must be aligned correctly, with both a static and dynamic posture test.

If you want to achieve the ultimately weight loss and get your body fine tuned, start the right way, with a posture analysis, corrective exercise then gradually move to more traditional training.

Philadelphia Personal Trainer Super Foods

POMEGRANATE: A Precious RUBY of a Superfood
Originally from the Middle East, primarily the Iran region and Asia, today the Pomegranate is mainly grown in India, Africa and the United States. There is evidence that Pomegranates have been in usage since the 4th millennium BC. The history is vast, from the Persians and the Greeks to the Romans and the Egyptians. Given the beauty and richness of this fruit, it has been asked, “Could this have been the forbidden apple that tempted Eve in the Garden of Eden?”

Pomegranates have been used for medicinal, religious, cosmetic and culinary purposes. It has only been a few years since we have come to know this awesome fruit as a Superfood. The Pomegranate has been called the Carthaginian apple, the Chinese apple and the Granada fruit. The Pomegranate tree can live for up to 200 years and the bigger the Pomegranate the sweeter it is.

The Pomegranate travels and stores well: it can stay firm and without spoilage for an entire month. It needs to be kept in a cool dry storage area. This is why sailors and early settlers were able to spread this bountiful fruit to parts of the world. It came to the Americas after Cortez traveled to Mexico. Missionaries first cultivated the Pomegranate tree in California and it has been found in the United States since the 1700s. The Chinese believe the Pomegranate has the symbolism for longevity, immortality and abundance.

As the fruit continues to grow in popularity, more varieties are being cultivated. The fruit is spherical with a calyx on the bottom. There are approximately 800 seeds, called arils, surrounded by the juicy red purplish pulp in a Pomegranate. The skin of the Pomegranate is reddish amber and has a leathery appearance.

Most people do not like to purchase the whole fruit due to the difficult nature of extracting the seeds. I have an easy solution to this problem. Cut the Pomegranate in half through the middle, not top to bottom. Place the Pomegranate in your palm cut side down. Now beat the back of the Pomegranate with a wooden spoon. Strike it with force and the scrumptious seeds will just fall out into your palm, through your fingers into the bowl you will place beneath your hand. This will capture all the juices and the fruit and it will take less than a minute to complete. Then wash your hands so as not to stain. This works every time and you will extract every morsel. This is much better for you than purchasing extracted seeds in a container at the market…fresher, thus more nutritious! Also more economical.

The nutritional values for the Pomegranate are many. The most significant is the antioxidant power it possesses. Pomegranates have 2-3 times the antioxidants of green tea or red wine. The polyphenols and phytochemicals loaded in this fruit have an anti-inflammatory effect which can affect the cardiovascular system. As little as ¼ cup of juice per day may improve the fight against atherosclerosis. Pomegranates contain Vitamin B6, Vitamin C and potassium.

Pomegranates can be used in salads, dressings, desserts and added as a garnish to meats. Sprinkle in yogurts, add to your shakes, or just eat them as is.

Courtesy of the IFPA.

Weight Loss Basics

Weight-loss or more accurately fat-loss is now a critical medical and health problem as much as a vanity problem. Anyone who is overweight or obese is at substantially greater risk of developing metabolic syndrome, diabetes and numerous other chronic disorders. Everyone should be aware that the lifestyle choices we make are a far greater indication of the likelihood of developing almost all chronic disorders than chronological aging.

Three or more of the following health problems could be signs of metabolic syndrome and are more than adequate reasons for seeing your doctor:

Waist size greater than 35” for women or 40” for men (31.5” or 36” for those of Asian descent).
Triglyceride levels of 150 or higher.
HDL Cholesterol of less than 50 in women and 40 in men.
Blood Pressure of 130/85 or higher (some doctors warn that BP above 120/80 consistently should be watched).
Most of the evidenced-based medicine for the treatment, care and prevention of both metabolic syndrome and weight loss are the same and some of the simplest, easiest and quickest fixes for these problems are as follows:

Don’t skip meals – Especially…Breakfast! While obesity is the leading cause of metabolic syndrome, even slightly overweight can lead to metabolic syndrome. Research suggests that breakfast helped women lose 40 pounds in 8 months.
Exercise for a minimum 30mins daily! The ACSM recommendation for 30mins daily is adequate to prevent disease, but the IOM recommendation of 60mins daily is far superior to reverse disease and lose weight. Both aerobic and weight training is effective, though the combination of both is best.
Cut Out Soda! Soda is wasted calories, 150 calories in a typical 12oz soda, 300 calories in the now popular 24oz bottles. One of these per day could mean a fat gain of nearly 1 pound/week. Even the no-calorie diet sodas still leech calcium from bones leading to osteoporosis.
Snack on Sunflower seeds or other magnesium rich foods such as spinach, brown rice, wheat germ, black-eyed peas, lima beans and kidney beans. Diets high in magnesium can cut your risk of metabolic syndrome 31% by reducing triglycerides and blood sugar problems. 200 mcg. chromium and 400 mg of folic acid decrease risk up to 35% for similar reasons.
Snack on Hummus! Hummus is made of Chickpeas that are full of cholesterol lowering fiber and has been shown to lower LDL as well as total cholesterol, Tahini: made from sesame seeds which is the richest food source of unique nutrients called phytosterols, known to reduce cholesterol, Cumin: an outstanding seasoning that delivers iron, the essential mineral necessary to transport oxygen to the cells, all cells, including heart cells (Oxygen is essential so the body can live, as well as burn fat as energy in the body. Lack of iron leads to anemia which presents as low energy levels), Garlic: a powerful anti-oxidant highly effective at preventing free radical damage leading to many chronic disorders) and Lemon Juice. Use fresh vegetables such as celery or carrot sticks or whole grain Pita bread to complete this highly nutritious snack.
According to recent research in the Journal of the American Medical Association, the key to healthy weight loss is pairing carbs with foods that prevent the release of insulin that will cause fat storage. This enables many of your clients to still eat some of their favorite foods.

Examples:
2 links of bacon or sausage combined with 2 waffles.
4oz of sliced turkey, 2 slices of bread, a sandwich-sized slice of tomato, lettuce and onion.
3oz of steak and 3 cups of mixed veggie stir-fry.
Fat formation always results from either:
Avoiding carbs completely (leading to Ketosis) and usually occurs when you skip breakfast or other meals. This causes blood sugar to dip too low or
Consuming too many simple carbs at one sitting causing the release of insulin and rapid fat storage. Binge eating sends blood sugar too high!
The goal should be to keep blood sugar within a narrow range called the Fat-Burning Mode. This is easily achieved by planning on eating smaller meals and snacks every 2-3 hours, limiting the intake of simple carbs, combining a protein source with carbs at every meal and increasing fiber in foods by consuming veggies, beans and whole grains.

An example of meal timing could look like:

7am Wake Up
8am Breakfast
10am Snack
12am Lunch
2pm Snack
4pm Snack
6pm Dinner
8pm Snack
10pm Sleep

The best news for your clients is that the snacks can be anything they like such as simple carbs: chips, cookies or cakes as long as the snacks are kept between 100-200 calories. This ensures that you will not set off an insulin response that is sufficient to trigger fat storage. You would be correct that a healthy snack is preferable from a nutrition point of view, but simple carbs work better at keeping in the Fat-Burning Mode. Psychologically, your clients are more likely to adhere to this diet plan since they will not feel “the deprivation” felt in other diets that eliminate favorite foods. Even a glass of wine is allowed as a simple carb!

Weight Loss Basics

Weight-loss or more accurately fat-loss is now a critical medical and health problem as much as a vanity problem. Anyone who is overweight or obese is at substantially greater risk of developing metabolic syndrome, diabetes and numerous other chronic disorders. Everyone should be aware that the lifestyle choices we make are a far greater indication of the likelihood of developing almost all chronic disorders than chronological aging.

Three or more of the following health problems could be signs of metabolic syndrome and are more than adequate reasons for seeing your doctor:

Waist size greater than 35” for women or 40” for men (31.5” or 36” for those of Asian descent).
Triglyceride levels of 150 or higher.
HDL Cholesterol of less than 50 in women and 40 in men.
Blood Pressure of 130/85 or higher (some doctors warn that BP above 120/80 consistently should be watched).
Most of the evidenced-based medicine for the treatment, care and prevention of both metabolic syndrome and weight loss are the same and some of the simplest, easiest and quickest fixes for these problems are as follows:

Don’t skip meals – Especially…Breakfast! While obesity is the leading cause of metabolic syndrome, even slightly overweight can lead to metabolic syndrome. Research suggests that breakfast helped women lose 40 pounds in 8 months.
Exercise for a minimum 30mins daily! The ACSM recommendation for 30mins daily is adequate to prevent disease, but the IOM recommendation of 60mins daily is far superior to reverse disease and lose weight. Both aerobic and weight training is effective, though the combination of both is best.
Cut Out Soda! Soda is wasted calories, 150 calories in a typical 12oz soda, 300 calories in the now popular 24oz bottles. One of these per day could mean a fat gain of nearly 1 pound/week. Even the no-calorie diet sodas still leech calcium from bones leading to osteoporosis.
Snack on Sunflower seeds or other magnesium rich foods such as spinach, brown rice, wheat germ, black-eyed peas, lima beans and kidney beans. Diets high in magnesium can cut your risk of metabolic syndrome 31% by reducing triglycerides and blood sugar problems. 200 mcg. chromium and 400 mg of folic acid decrease risk up to 35% for similar reasons.
Snack on Hummus! Hummus is made of Chickpeas that are full of cholesterol lowering fiber and has been shown to lower LDL as well as total cholesterol, Tahini: made from sesame seeds which is the richest food source of unique nutrients called phytosterols, known to reduce cholesterol, Cumin: an outstanding seasoning that delivers iron, the essential mineral necessary to transport oxygen to the cells, all cells, including heart cells (Oxygen is essential so the body can live, as well as burn fat as energy in the body. Lack of iron leads to anemia which presents as low energy levels), Garlic: a powerful anti-oxidant highly effective at preventing free radical damage leading to many chronic disorders) and Lemon Juice. Use fresh vegetables such as celery or carrot sticks or whole grain Pita bread to complete this highly nutritious snack.
According to recent research in the Journal of the American Medical Association, the key to healthy weight loss is pairing carbs with foods that prevent the release of insulin that will cause fat storage. This enables many of your clients to still eat some of their favorite foods.

Examples:
2 links of bacon or sausage combined with 2 waffles.
4oz of sliced turkey, 2 slices of bread, a sandwich-sized slice of tomato, lettuce and onion.
3oz of steak and 3 cups of mixed veggie stir-fry.
Fat formation always results from either:
Avoiding carbs completely (leading to Ketosis) and usually occurs when you skip breakfast or other meals. This causes blood sugar to dip too low or
Consuming too many simple carbs at one sitting causing the release of insulin and rapid fat storage. Binge eating sends blood sugar too high!
The goal should be to keep blood sugar within a narrow range called the Fat-Burning Mode. This is easily achieved by planning on eating smaller meals and snacks every 2-3 hours, limiting the intake of simple carbs, combining a protein source with carbs at every meal and increasing fiber in foods by consuming veggies, beans and whole grains.

An example of meal timing could look like:

7am Wake Up
8am Breakfast
10am Snack
12am Lunch
2pm Snack
4pm Snack
6pm Dinner
8pm Snack
10pm Sleep

The best news for your clients is that the snacks can be anything they like such as simple carbs: chips, cookies or cakes as long as the snacks are kept between 100-200 calories. This ensures that you will not set off an insulin response that is sufficient to trigger fat storage. You would be correct that a healthy snack is preferable from a nutrition point of view, but simple carbs work better at keeping in the Fat-Burning Mode. Psychologically, your clients are more likely to adhere to this diet plan since they will not feel “the deprivation” felt in other diets that eliminate favorite foods. Even a glass of wine is allowed as a simple carb!

Weight Loss Basics

Weight-loss or more accurately fat-loss is now a critical medical and health problem as much as a vanity problem. Anyone who is overweight or obese is at substantially greater risk of developing metabolic syndrome, diabetes and numerous other chronic disorders. Everyone should be aware that the lifestyle choices we make are a far greater indication of the likelihood of developing almost all chronic disorders than chronological aging.

Three or more of the following health problems could be signs of metabolic syndrome and are more than adequate reasons for seeing your doctor:

Waist size greater than 35” for women or 40” for men (31.5” or 36” for those of Asian descent).
Triglyceride levels of 150 or higher.
HDL Cholesterol of less than 50 in women and 40 in men.
Blood Pressure of 130/85 or higher (some doctors warn that BP above 120/80 consistently should be watched).
Most of the evidenced-based medicine for the treatment, care and prevention of both metabolic syndrome and weight loss are the same and some of the simplest, easiest and quickest fixes for these problems are as follows:

Don’t skip meals – Especially…Breakfast! While obesity is the leading cause of metabolic syndrome, even slightly overweight can lead to metabolic syndrome. Research suggests that breakfast helped women lose 40 pounds in 8 months.
Exercise for a minimum 30mins daily! The ACSM recommendation for 30mins daily is adequate to prevent disease, but the IOM recommendation of 60mins daily is far superior to reverse disease and lose weight. Both aerobic and weight training is effective, though the combination of both is best.
Cut Out Soda! Soda is wasted calories, 150 calories in a typical 12oz soda, 300 calories in the now popular 24oz bottles. One of these per day could mean a fat gain of nearly 1 pound/week. Even the no-calorie diet sodas still leech calcium from bones leading to osteoporosis.
Snack on Sunflower seeds or other magnesium rich foods such as spinach, brown rice, wheat germ, black-eyed peas, lima beans and kidney beans. Diets high in magnesium can cut your risk of metabolic syndrome 31% by reducing triglycerides and blood sugar problems. 200 mcg. chromium and 400 mg of folic acid decrease risk up to 35% for similar reasons.
Snack on Hummus! Hummus is made of Chickpeas that are full of cholesterol lowering fiber and has been shown to lower LDL as well as total cholesterol, Tahini: made from sesame seeds which is the richest food source of unique nutrients called phytosterols, known to reduce cholesterol, Cumin: an outstanding seasoning that delivers iron, the essential mineral necessary to transport oxygen to the cells, all cells, including heart cells (Oxygen is essential so the body can live, as well as burn fat as energy in the body. Lack of iron leads to anemia which presents as low energy levels), Garlic: a powerful anti-oxidant highly effective at preventing free radical damage leading to many chronic disorders) and Lemon Juice. Use fresh vegetables such as celery or carrot sticks or whole grain Pita bread to complete this highly nutritious snack.
According to recent research in the Journal of the American Medical Association, the key to healthy weight loss is pairing carbs with foods that prevent the release of insulin that will cause fat storage. This enables many of your clients to still eat some of their favorite foods.

Examples:
2 links of bacon or sausage combined with 2 waffles.
4oz of sliced turkey, 2 slices of bread, a sandwich-sized slice of tomato, lettuce and onion.
3oz of steak and 3 cups of mixed veggie stir-fry.
Fat formation always results from either:
Avoiding carbs completely (leading to Ketosis) and usually occurs when you skip breakfast or other meals. This causes blood sugar to dip too low or
Consuming too many simple carbs at one sitting causing the release of insulin and rapid fat storage. Binge eating sends blood sugar too high!
The goal should be to keep blood sugar within a narrow range called the Fat-Burning Mode. This is easily achieved by planning on eating smaller meals and snacks every 2-3 hours, limiting the intake of simple carbs, combining a protein source with carbs at every meal and increasing fiber in foods by consuming veggies, beans and whole grains.

An example of meal timing could look like:

7am Wake Up
8am Breakfast
10am Snack
12am Lunch
2pm Snack
4pm Snack
6pm Dinner
8pm Snack
10pm Sleep

The best news for your clients is that the snacks can be anything they like such as simple carbs: chips, cookies or cakes as long as the snacks are kept between 100-200 calories. This ensures that you will not set off an insulin response that is sufficient to trigger fat storage. You would be correct that a healthy snack is preferable from a nutrition point of view, but simple carbs work better at keeping in the Fat-Burning Mode. Psychologically, your clients are more likely to adhere to this diet plan since they will not feel “the deprivation” felt in other diets that eliminate favorite foods. Even a glass of wine is allowed as a simple carb!

For more information contact Philadelphia Personal Trainer Phil Nicolaou.

Changes for a healthier life

FitBit : Changes to Consider for a Healthier Life! No matter how far you have travelled down the wrong road….TURN BACK!!!


- - Confucius (Ancient Chinese Philosopher/Teacher)

One of the many criticisms of the "Atkins Diet" is the mistaken perception that all "carbs" are bad. In order to have a healthy diet, you must have a balanced diet. Restricting any food group can cause a deficiency in critically needed nutrients. There is considerable scientific evidence that people from cultures that consume a primarily plant based diet have significantly greater longevity and health than people in cultures that primarily consume animal based foods like meat.

I personally believe that the above analysis is an over simplification that is looking at a small part of the big picture. When you look at the bigger picture of the culture in question, two important facts jump out! The plant consuming based cultures have little or no processing in their food supply and substantially greater physical activity than animal consuming based cultures!

That being said, there can be no doubt that if Americans consumed far more fruits, vegetables, whole grains and legumes, avoided simple carbohydrate like white, processed breads and pasta, avoided processed meats and other foods and dramatically increased their daily physical activity we would create a far healthier population.

The IFPA recommendations are that 20% of caloric intake come from protein, 65% of caloric intake come from carbohydrate (no more than 10% from simple carbohydrates), and 15% of caloric intake come from fats (no more than 5% from saturated fat and zero consumption of highly carcinogenic trans fat) remains in place. These recommendations are considered "balanced" by most subject matter experts in the field of Sports Nutrition.

The IFPA Faculty and Board recently discussed potential changes to these recommendations in light of the recent scientific evidence that saturated fat intake had no greater risk to health than unsaturated fats. While the evidence shows that saturated fats are no longer to be considered "unhealthy", the evidence does not show any health benefit to increasing consumption. The IFPA recommendations will stay in effect until additional evidence on the efficacy of saturated fat becomes known.

The IFPA Faculty and Board also considered changes to the percentages of each macro nutrient and again decided to keep them unchanged. The primary reasoning is that the 65% carbohydrate recommendation has been found in numerous studies to be responsible for:

Increased longevity
Reduced heart disease (CVD, CAD, CPD, etc)
Reduced cancer rates
Reduced Metabolic Syndrome and Type II Diabetes rates
Relief from Rheumatoid Arthritis
Reduced inflammation/acidity
Reduced Parkinson’s Disease rates
Reduced Alzheimer’s Disease rates
Reduced total Cholesterol and LDL Cholesterol
Reduced obesity rates
Remember: Carbohydrates are classified as two major types:
Simple Carbohydrates are sugars, white bread, white pasta, cakes, candies, pies etc
Complex Carbohydrates are fruits, vegetables, whole grains and legumes
Complex Carbohydrates are high in fiber. When Americans, who typically consume 11.2 grams of fiber/day, increased their fiber intake to 25-35 grams/day, they lost one pound of fat/month without any change to caloric intake or physical activity.

Consider adding nuts to your diet as a healthy snack alternative:
In 2 large trials, eating nuts 5 times/week lowered diabetes risk by 27% and eating nuts every day lowered the risk of heart disease by 32%
Caution: eat nuts in moderation since a one ounce serving of nuts = 160 calories or more
Hydration: Consumes a minimum of 64ozs of water/day. Consider adding teas, such as green tea to your diet for the anti-oxidant benefits.

Sleep: Aim for 7-8 hours of uninterrupted sleep each night in a dark, comfortable bedroom.

Stress Management: Consider the benefits of prayer, meditation, Yoga and Tai Chi

Social: Build a strong social network with friends and family. Many longevity studies indicate that strong social bonds add years to your life.

Pets: Longevity studies show that dog-owners and other pet owners live longer than non-pet owners.

By Philadelphia Personal Trainer Phil Nicolaou.

Philadelphia Personal Trainer Advocates Blueberrires!

FitBit : Super food - Blueberries
Phil Nicolaou Philadelphia Personal Trainer feels blueberries are a great, healthy and full of antioxidant snack!
Blueberries are native to the United States. Native Americans were the first to discover these blue pearls. They were found in bogs and in the forest. Settlers from the New World, Pilgrims, found this bounty of goodness, but were unable to farm and grow blueberries until the Wampanoag Indians taught them how to master agriculture of plenty in the New World. The Pilgrims were shown the many uses of the era. Blueberry Juice was used for coughs and tea from the leaves was thought to be good for the blood. The juice was also used as a dye for clothes and baskets. Berries were dried, crushed into powder and rubbed into meat for added flavor and also used with beef in making beef jerky. The Native Americans also put blueberries in soups and stews.

Today- blueberries are a staple in our grocery stores. You can either find them fresh or frozen. More than 38 states farm blueberries commercially. North America accounts for 90% of the world market of blueberry production. Many countries around the world the globe have realized the value of blueberries nutritionally and economically. At this time Japan is gaining momentum in this enterprise as they are consuming more than 500 metric tons yearly. Humans are not only lovers of blueberries, deer, ducks, birds, bears, consuming these as often as they can. Due to the popularity and notoriety of blueberries, July is National Blueberry Month. This was decided by US Security of Agriculture Ann M. Veneman in July 2003.

Blueberries should be firm with a blue purple color. It is recommended you shake the blueberry container to see if the berries move freely or not. If berries are soft and damaged they will not move easily in the container. Ripe berries should be stored in a covered container where they will stay fresh for a week. The nutrition value of blueberries is immense. The USDA Human Nutrition Research Center on Aging at Tufts University measured the antioxidant values of fresh fruits and vegetables scoring each of them for its “oxygen radical absorbance capacity” or ORAC - The higher the number, the greater its ability to neutralize free radicals. The ORAC score is based on a serving size of 3.5 ounces. See below the top 10.

Blueberries 2400 Kale 177
Strawberries 1540 Spinach 1260
Raspberries 1220 Brussels Sprouts 980
Plums 949 Broccoli Florets 890
Oranges 750 Beets 840
Red Grapes 739 Red Bell Peppers 710
Cherries 670 Yellow Corn 400

Blueberries are a rich source of: Polyphenals, Salicylic Acid, Carotenoids, Fiber, Folate, Vitamin C, Vitamin E, Potassium, Manganese, Iron, Riboflavin, Niacin, Phytoestrogens.

Of all the Superfoods , blueberries are considered as one the top 3, Salmon, Spinach, Blueberries. Researchers know that increased blood levels of antioxidants have shown favorability in reducing the risk of breast cancers. This was done by eating the whole fruit, not from extracts or supplements. The carotenoids found in blueberries will help regulate the immune system, increase UV protection of your skin exposure, inhibits abnormal cell growth, helps to decrease the incidence of age related macular degeneration. On a most recent update on the benefits of eating blueberries is the discovery that blueberries can help protect the brain against oxidative stress, which may lessen the effects of Alzheimer’s disease and dementia.

Blueberries seem to slow even reverse many degenerative diseases associated with the aging brain. And with the ever growing aging population by the year 2050 30% of Americans will be over 65. The continued research being done to find ways to slow diseases, prevent diseases and cure diseases with our Superfoods will ensure in generations to come a healthier and better quality of life.

By Philaaelphia Personal Trainer Phil Nicolaou