Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Sunday, May 29, 2005

Nutritional/Functional Medicine

Blue Green Solutions, WholeFood Supplements

Nutritional Medicine doctors believe that you can't deal with the downstream conditions (symptoms in the body such as lupus, arthritis,....etc.), until you've treated the upstream problem(s) in the gut and liver. When you clean up the upstream issues and the liver, then the downstream consequences tend to go away.

Nutritional/Functional Medicine Solution for Most Degenerative Conditions. The 4Rs Solution

1) Remove: Abnormal kinds/amounts of intestinal microorganisms (parasites, bacterial pathogens, small intestinal overgrowth such as yeast, and food antigens. This can be done by repairing "leaky" intestinal membranes.

2) Replace: Hydrochloric acid, enzymes, and fiber deficiency can be addressed and replaced with friendly bacteria, digestive enzymes and fiber supplements.

3) Restore: Symbiotic bacteria and GI bacteria through the use of full spectrum friendly bacteria (L. acidophilus, B. bifidus, L. planetarium, L. salivarius, L. bulgaricus, etc.).

4) Repair: Replace or augment with nutrients necessary to support healing of intestinal lining, plus adequacy of calories, and adequacy of fiber. Support the liver detoxification system through the use of antioxidants and food based nutritional supplements.

The Difference is in the Quality Of The Nutritional Supplements

There are a multitude of allopathic and naturopathic doctors practicing Nutritional Medicine today, and they recommend supporting better digestion, better nutrition, and better protection against oxidative stress. However, when it comes to supplements, most Nutritional Medicine doctors recommend standard man-made supplements in their isolated, single, separated or chemically-manufactured form, such as zinc, copper, vitamins B, C, E and beta carotene, to reverse degenerative conditions. However, there are better alternatives than man-made supplements; i.e. organic whole food supplements. Whole food supplements are far superior in their quality and effectiveness for reversing degenerative processes in the human body because they are produced in their natural and complex configuration.

Why whole food products work better is based on the philosophy that the human body is a marvelously designed living organism with the ability to grow, regulate, repair, and defend itself when given natural, high quality, full spectrum nutrients.

If your goal is to promote good health for yourself, may we recommend that you address these body functions with the following wholefood supplements and remember that optimal health is "as easy as 1-2-3":

  1. Better digestion and assimilation of foods through the use of probiotics and enzyme supplements.
  2. Better nutrition through food based supplements (consuming nutrient rich foods such as wheat grass, bee pollen, blue green algae...etc.).
  3. Better protection against free radical damage (oxidative stress) through whole food supplements (wheat sprouts, red algae, wheat grass..etc.).

With the use of whole food supplements you can improve the GI tract environment, decrease the burden of the toxins and thereby take the stress off the liver. With less toxins there is less need for a constant high level defense effort and everything in the body just starts to work better. Dr. Jeffrey Anderson summarizes the whole concept of healing so beautifully when he said: "you can't deal with the downstream problems (symptoms in the body) until you have addressed the upstream problem(s) (i.e., malfunctions in the gut)".

Tuesday, May 17, 2005

The Power of Potatoes

By Lisa Mosing, MS, RD, FADA - Director of Nutrition, LifeScript

The spud. The 'tater. Mashed, fried, baked, or boiled. Call it whatever you will, and prepare it however you choose. Regardless, the potato remains an unshakeable cornerstone of the all-American diet. Though some have reduced their consumption of this tasty vegetable in the wake of the low-carb diet craze, perhaps it's time to give the potato a second look...

PotatoToday many people are not eating potatoes but if they knew the facts, they might think twice. As far as nutrition goes a large baked potato is an excellent source of vitamin C, potassium and vitamin B6 and fat and cholesterol free which is good to know since it’s National Cholesterol Education Month. And, it provides approximately four grams of fiber and protein fiber.

Cooking can destroy some of the vitamins. When you boil potatoes you lose some nutrients in the water. A medium baked potato [2-1/4“ to 3 ¼” diameter] has 37% of your vitamin C needs. But boil that potato and the vitamin C drops 22 %. Then there is the fact that people dress their potatoes and their waistlines with toppings like butter, sour cream, cheese, and bacon. For example, 2 tablespoons of sour cream and a 2 tablespoons shredded cheese adds 100 calories and 8 grams of fat, 68% half of it saturated. But the truth is more Americans eat more French fries than baked potatoes. So skip the fries and have a small baked potato with pepper. You will be glad that you did. In fact, microwaving a potato could not be easier. Begin by piercing potatoes before baking to allow moisture to escape. You need 10 minutes to microwave 2 potatoes. Then top with fat free sour cream or nonfat yogurt and chopped chives or green onions.

Potato Tips

Begin by selecting potatoes that are firm, smooth and fairly clean. Make sure that you avoid potatoes that are wrinkled or have wilted skins, soft dark areas, cut surfaces or a green appearance. Potatoes should be kept in a cool, dark place, but never in the refrigerator. That’s because refrigeration activates the starch in the potato to convert into sugar. The increased sugar will cause potatoes to darken when cooked. If potatoes are stored under light they can turn green and produce a substance called solanine. Solanine is tart and lethal when eaten in concentrated amounts. When you are ready to use potatoes make sure that you scrub the skins well under cold running water so that you can remove any remaining soil and sprouts. If your potatoes have developed sprouts or a green tinge, be sure to trim off any sprouts or green areas before using. Sprout inhibitors are chemicals sprayed on most potatoes during storage to prevent sprouting.
You can soak stored potatoes in cold water before cooking to prevent discoloration. Since you want to obtain maximum nutrition and prevent the loss of water soluble vitamins, don’t let potatoes sit in water for longer than two hours.

The Benefits of Dark Chocolate!

Good news for chocolate lovers — a study published in the March issue of The American Journal of Clinical Nutrition found that eating dark chocolate can decrease blood pressure and lower the risk of developing diabetes in healthy individuals.

Chocolate is one of a number of foods containing antioxidant-rich compounds known as flavonoids. Flavonoids, which have been shown to help improve heart health, are present in a variety of fruits (citrus fruits, grapes, and blueberries) and vegetables (onions and broccoli), as well as red wine and green and black tea.

The study looked at the effects of adding dark and white chocolate to the daily diets of healthy individuals. Researchers found that eating dark chocolate reduced insulin resistance while significantly lowering blood pressure. No such result was observed for white chocolate — not too surprising since white chocolate is made without cocoa and therefore does not contain flavonoids.

Doctors don't know exactly how much dark chocolate you need to reap these health benefits, but for the purposes of a Diet, it's best not to overdo it. Try dipping four to five strawberries in dark chocolate, or limit yourself to one to two dark chocolate wedges as an occasional treat. Keep in mind that milk chocolate, made by diluting cocoa with milk, does not contain as many flavonoids as dark chocolate.


Saturday, May 14, 2005

Are you expecting a baby!?

Should I give up eating fish until after I give birth? — Susan W., Montclair, NJ

The essential fatty acids found in fish make it an important component of any Diet™, but if you're pregnant or trying to conceive, it's wise to be careful about what kind and how much fish you eat. Your goal is to minimize exposure to Methyl mercury, a natural and industrial pollutant that accumulates in fish and can harm the nervous system in fetuses, babies, and young children. Here are some guidelines from the Food and Drug Administration on staying safe.

  1. Don't eat shark, swordfish, king mackerel, or tilefish, which may contain high amounts of mercury.
  2. Choose fish that don't usually contain a lot of mercury, such as shrimp, canned light tuna, salmon, Pollock, or catfish; eat up to 12 ounces — two average meals — per week.
  3. Eat water-packed canned albacore "white" tuna and tuna steaks no more than once a week.
  4. Avoid fish caught in local lakes, rivers, and coastal areas unless you're sure they are pollutant-free. If you can't be sure, skip it or limit yourself to one 6-ounce portion and don't eat other fish that week.
US Food and Drug Administration


Friday, May 13, 2005

Green Tea Helps Protect Prostate Health

Some days it seems like the proven benefits of green tea just keep multiplying. At the University of Parma in Italy, doctors have found that green tea compounds known as polyphenols can cut the risk of developing prostate cancer by as much as 27 percent over the course of a year. According to the study, the amount of polyphenols necessary to produce this cancer-fighting effect – roughly 600 milligrams daily – suggest that green tea supplementation may be more efficient than simple consumption of the hot beverage. Although Western science has only clued in to the benefits of green tea relatively recently, the substance is much more common internationally. Green tea has been a popular home remedy in China for centuries, and the traditional Mediterranean diet is rich in antioxidant polyphenols from vegetables as well as green tea.
LifeScript Healthy Advantage

Wednesday, May 04, 2005

Secrets of Younger-Looking Skin Posted by Hello
Source: American Academy of Dermatology

Health and Nutrition News

Omega-3 Supplement Refresher

Dr. Agatston frequently stresses the importance of getting enough omega-3 fatty acids in your diet. But why are omega-3s so important, and what is the best way to get them?

Omega-3s are essential fatty acids that must be obtained through diet or supplements. The human body does not possess the ability to make them. Scientists have found numerous health benefits for omega-3s: Adequate consumption can lower cholesterol, reduce blood pressure, improve insulin sensitivity, reduce inflammation, and even aid in the prevention of cancer. The list continues to grow as research uncovers more and more benefits.

There are three types of omega-3s, each with their own importance. Two kinds, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), are found mainly in cold-water fish such as tuna and salmon. EPA and DHA are especially successful at reducing inflammation. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA is extremely effective at reducing cholesterol.

The best and most natural way to increase your intake of omega-3s is to eat more fish and leafy greens, and to add flaxseed and canola oil to your diet. If your diet does not contain enough omega-3s, Dr. Agatston recommends supplementing with a daily fish oil capsule containing 2 to 3 grams of omega-3 fatty acids.

The South Beach Diet Online

Sunday, May 01, 2005

How to Cut Heart Attacks

Fish, Soy Oil Quickly Cut Heart Attack Risk
In study, those who took supplements showed better heart function within weeks.

For both men and women, a dose of fish or soy oil a day could help keep the cardiologist away.

That's according to a new study which suggests that daily supplements of omega-3 fatty acids sourced from soy or fish quickly produces reductions in an elderly user's risk for sudden heart attack.

A research team from Atlanta, Boston and Mexico found that a key measure of healthy heartbeat function -- known as heart rate variability (HRV) -- improves quickly and significantly among those aged 60 and over who begin taking these supplements. Their report appears in the April issue of Chest.

HRV testing is a well-established screening tool used by cardiologists to assess the heart's electrical system -- helping to distinguish healthy heartbeat variations from potentially fatal heart rhythm abnormalities, such as arrhythmia.

"Although most people think that the heart beats like a clock, in reality our hearts have constant fine-tuning variations that you are not even aware of," explained study author Dr. Fernando Holguin, of Emory University School of Medicine, in Atlanta.

"The timing between heartbeats may all of a sudden be a little shorter or longer, and these adjustments are a very good thing," he stressed. "Those who have heart failure do not have those variations. And the fatty acids in the fish and soy oils increase these variations, which is clear evidence of having a healthier heart."

In 2001 and 2002, Holguin and his colleagues focused on the HRV levels of 52 male and female nursing home residents whose regular dietary intake of fish was assessed as "poor." All were over the age of 60, and none relied on a pacemaker or had a prior history of arrhythmia.

Before administering any supplements, the research team first tracked HRV levels among the patients every other day for two months. Over the next 11 weeks they gave half the group marine-based omega-3 fatty acid supplements, in the form of 2 grams of fish oil capsules per day. The other half received similar capsules containing plant-based fatty acids, at 2 grams of soy oil per day.

HRV measurements taken every other day throughout the supplement period demonstrated significant increases in healthy heart variations among all the patients, the researchers report.

Soy oil provoked the least amount of unwanted side effects, causing belching in just 16 percent of the soy capsule patients, compared with 41 percent of the fish capsule patients. As well, the soy oil capsules provoked nausea in only 8 percent of users, compared to almost 13 percent among fish capsule recipients.

Holguin and his team noted, however, that fish oil capsules seemed to provide the greater overall cardiac benefit. Those taking the fish oil capsules were quicker to improve their HRV levels than those taking the soy oil capsules, for example. And those ingesting fish oil experienced HRV increases within just three weeks, compared to eight weeks in those taking soy oil.

Similarly, the researchers also found that, of the two supplements, fish oil appeared to provoke HRV improvements across the widest spectrum of electrical impulses that control healthy heartbeat changes.

The Atlanta team concluded that -- in a much shorter period of time than was previously thought -- both types of omega-3 fatty acid supplements offer some protection against unhealthy heartbeat and related deadly heart attacks among elderly patients.

The research team expressed hope that supplementation could prove to be a key ingredient -- alongside exercise, stress management, weight loss and good sleeping habits -- in any lifestyle strategy aimed at preserving healthy heart functioning through the 'golden years.'

Hoguin cautioned, however, that further research is still needed, and no one should run to the nearest drug store to stock up on fish or soy oil.

"There's no simple answer," he said. "It's difficult to determine the perfect dose one would recommend for supplements. So, for now, I think at least consuming one meal of fish per week is probably the best thing to do to reap the benefits of omega-3."

He noted that a diet rich in omega-3 would include fatty fishes such as tuna and salmon, leafy green vegetables, and nuts such as almonds and walnuts.

Both Dr. Nieca Goldberg, chief of women's cardiac care at Lenox Hill Hospital in New York City, and Dr. David Jenkins, research chairman of nutrition and metabolism at the University of Toronto, concurred on the need to incorporate omega-3 fatty acids into daily meals. But both also agreed that making any firm supplement recommendations would be premature.

"This adds to the body of knowledge that omega-3s are very beneficial for the heart," Goldberg said. "But you always have to be careful about taking supplements, and always talk to your doctor about it." She noted that omega-3 can function as a natural blood thinner, and should not always be mixed with other blood thinners, such as aspirin.

It's a very interesting study, but one should view it with caution," Jenkins said. "While I don't want to seem negative, prior studies on fish oil have shown the benefit to be a marginal success. So much more data is needed before we come to any conclusion about supplements."

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