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.

Thursday, June 30, 2005

Don't Surrender to Stressors


Low Impact, More Muscle
Knowing when you're likely to be stressed out is the first step to easing your tensions and restoring your inner calm. Here are your strategies for defeating four common stress-causing situations

You may wake up with it every morning. Or, perhaps you carry it with you through the day. It's there when you hit the sack at night. But just because stress dogs you all day long doesn't mean you can't find ways to put it in its place. Check out these four classic stress scenarios and some useful strategies for dousing the anxiety fires.

Taxing Time. It only happens once a year, but when it comes to stress, tax time is the gift that keeps on giving. It's all about money, after all, and research shows that 73% of Americans report money as the number one cause of stress in their lives during tax time. If the thought of paperwork makes you queasy, go electronic. At least 60% of taxpayers (that's 78 million people) are eligible to use free commercial tax preparation software to e-file. E-filing gets you your refund faster than the time it takes for paper filers to get theirs, and because of the software, the error rate for e-filing is less than 1%.

Commuting. There's no getting out of work, but you can take a bite out of the stress that comes with any job by finding fresh focus. If your commute has you clenching your teeth, vary your route or alter your drive time to outfox traffic backups and arrive at the office more relaxed. Another easy-to-follow tip: Make to-do lists of things you've accomplished to go with lists of things you need to do. It'll give you a sense of having achieved things rather than just adding to more duties that are hanging over your head. A few times a day, find a reason to smile or share a joke—laughter is one of life's leading stress reducers.

Family Hour. If your kids are out of control, it might be a sign that your problems are affecting them and that they're picking up on the stress you bring through the door with you. Research shows that persistent at-home stress contributes to children "acting out" in school or withdrawing into depression. One tip that'll help reduce the amount of stress: Limit time on the telephone.

Waiting for Weight Loss. You've tried all the tested-and-true weight loss strategies, but somehow, you can't seem to count down the pounds. Fact is, stressing out over weight goals can often contribute to other problems such as heartburn. First, don't let anxiety push you toward drinking, smoking, or indulging in high-fat "comfort" foods. Embracing those habits only brings on more stress. Next, resolve not to go the diet route alone; find a diet program, exercise facility, or support group where you can share the stress that comes from altering your eating habits. Finally, eat dinner earlier. Your body will digest food more efficiently, you'll be less likely to suffer from heartburn overnight, and you'll sleep more soundly.

There may be a thousand other reasons you might be feeling stressed. Just remember, you don't have to keep stress as a constant companion. Take whatever's bugging you, and break it down into small pieces you can more easily manage one step at a time, morning, noon, and night.

Cheers,
Eve :-)



Wednesday, June 29, 2005

A Little Bite Before Bed

If you have trouble drifting off, the right bedtime snack may help promote a more restful night's sleep.

In a study, a tryptophan-enriched snack before bed helped study participants sleep better and promoted morning alertness. Foods that provide a dose of tryptophan include bananas, dairy, nuts, eggs, soybeans, tuna, and chicken. Keep the serving size small and have your snack about an hour before bed.


The amino acid tryptophan is a protein precursor of serotonin, a brain chemical that promotes relaxation and sleep. In a recent study, people with mild sleep complaints who consumed a tryptophan-enriched protein drink shortly before bedtime slept better and experienced increased morning alertness. Other food sources of tryptophan include milk, oatmeal, baked potatoes, chicken, turkey, brown rice, bananas, yogurt, sunflower seeds, and nuts such as almonds and peanuts. A carbohydrate-rich snack before bed also may promote sleepiness. If you have chronic sleep troubles, see your healthcare provider for diagnosis and treatment. RealAge Benefit: Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.

Cheers,
Eve :-)




Friday, June 24, 2005

Obesity Remains #2 Killer

Disregard what your gym coach yelled at you all those years ago: it isn't always best to be Number One. Last year, a highly-publicized study from the Centers for Disease Control and Prevention claimed that obesity and its related illnesses were about to pass smoking as the nation's top cause of death. The study set off a frenzy of news coverage and public interest in health and fitness resources. Although obesity rates – and the number of deaths from obesity-related causes – have continued to climb unabated, the CDC (Centers for Disease Control) recently issued a correction to last year's study, stating that a computer glitch in the original study led to an overestimate on the number of deaths per year from obesity. About 400,000 Americans will die this year alone from obesity-related conditions. While that's 35,000 fewer deaths than will be caused by smoking, the difference will come as little consolation to the millions of Americans who will lose friends and loved ones to needless, preventable deaths. LifeScript

Cheers,

Eve :-)



Thursday, June 23, 2005

Compliments Boost Body Image

Praise Project

Fea and colleagues studied 185 female college students at Kansas State University. The women were told that the study was about personality and appearance.

Each student was taken alone into a room where a female "evaluator" pretended to scrutinize the student's looks at length. The "evaluation" was a sham, but the students didn't know it.
Afterward, the "evaluator" asked the student about personal interests, such as favorite books and hobbies. Next, the "evaluator" gave the student a compliment. The compliments were scripted, but the students didn't know it.

One compliment was neutral: "Thank you for participating in this study."

Another addressed character: "You sound like a nice person." The third compliment focused on appearance: "You're a nice-looking person."

Lastly, each student went to another room to fill out questionnaires about mood and body image. The study's true purpose was revealed before the students left.
The surveys showed that some women tended to define themselves more by their character and inner qualities, while others dwelled more on their appearance or specific body parts (like their hips or legs), says Fea.

The group was pretty evenly split between women who focused more on their character and those who described themselves by their looks. The appearance-oriented women got a boost from their compliment, Fea tells WebMD.

Which Compliments Work Best?

It didn't matter if the compliment addressed a woman's character or her appearance; both types did an equally good job. "In this study, it didn't matter what type of compliment you gave," says Fea.

The praise wasn't flowery or dramatic. "The compliments were so mild," says Fea. It wasn't, "You are a nice person," but "you sound like a nice person," she notes.

Many women feel anxiety, shame, or dissatisfaction about their bodies because they feel they don't measure up to cultural ideals or media role models. A simple compliment may help offset those feelings, says Fea.

Well-Chosen Words

Giving compliments is "probably a skill" that people can develop, says Fea. Afraid of seeming inappropriate? Compliment a woman's character instead of her looks, she suggests.

Fea hopes to do more experiments on the topic, including whether multiple compliments are even more helpful and how long a compliment's effects lasts.

Meanwhile, she says the impact of a few words of praise was "much more than what we would expect for one compliment."

"Simply giving someone one compliment is enough to make them feel better about themselves," Fea tells WebMD. Fea is presenting her findings in Los Angeles at the American Psychological Society's 17th Annual Convention.

SOURCES: Courtney Fea, MS, Kansas State University. American Psychological Association 17th Annual Convention, Los Angeles, May 26-29, 2005. News release, Kansas State University.

Cheers,
Eve




Friday, June 10, 2005

Are You Exercising Too Much?

The Facts About Overtraining

Most people these days are worried about getting enough exercise. But, there are plenty of people who may be getting a little too much. Too much exercise may lead to overtraining which can make you susceptible to injuries and illnesses. How do you know if you're doing too much? If your workouts suddenly feel harder than usual, or you're losing ground despite the fact that you're working hard, you may be experiencing overtraining. If you're feeling the pain, it's time to do some analysis on your workout routine.

The typical signs of overtraining include:

  • Insomnia
  • Achiness or pain in the muscles and/or joints
  • Fatigue
  • Headaches
  • Elevated morning pulse
  • Sudden inability to complete workouts
  • Feeling unmotivated and lacking energy
  • Increased susceptibility to colds, sore throats and other illnesses
  • Loss in appetite
  • Decrease in performance

If you experience any of these symptoms, it's a good idea to visit your doctor to make sure nothing more serious is going on. If it is simply overtraining, what causes it and what can you do to avoid it?

The cause:

The cause of overtraining is simple. You're not resting enough and/or you're doing the same exercise too much! Your body needs time to recover and, don't forget, you muscles will grow when you give them enough time. Doing the same workout day after day can also lead to overtraining, boredom and possible injury. If you've determined you're a candidate for overtraining, read on to find out how to avoid it.
Rest! Your body needs rest after lifting weights to allow your muscles to recover and grow. When strength training, don't work the same muscle group two days in a row. Allow at least one day of rest before working the same muscle group again. For cardio, you may be wondering if it's okay to do it every day. That will depend on your intensity and the activity you're doing. It's not a great idea to do the same workout everyday as that can lead to both overtraining and repetitive stress injuries. You also shouldn't do intense and difficult workouts every day of the week, since that will also eventually cause problems. If you want to exercise every day, go for it. Just make sure you schedule low-intensity workouts as well. For example, if you usually run and bike every day, try to take a couple of days to go for a walk or do a light swim. These 'recovery' workouts will help you stay fresh and the cross-training will help you avoid injuries.

Doing too much too soon can also lead to overtraining and injuries. If you're a beginning runner, don't attempt to run too much your first time out. Start with a walking/running program and slowly build up your running time each week. For lifting weights, you want to progress each week, but you don't want to add so much weight that your body can't handle it. There are a few other things you can do to avoid overtraining:

  • Warm up before your workout. Proper warm-up can help prevent injuries.
  • Fuel up after exercise. Your body needs energy to recover and that comes from food. A combination of carbs, protein and fat will give your body the energy it needs. Check out About's Nutrition site for more info.
  • Stretch. Tight muscles can often cause other muscles of your body to overcompensate, which can cause injury over time.
  • Schedule recovery days into your weekly routine. Listen to your body. If you're 10 minutes into your workout and you're feeling tired and unmotivated, go back home and rest or do a light yoga workout.
  • Get adequate sleep. Need I say more?

The most important thing you can do for yourself when you experience overtraining symptoms is to rest. It's better to take a week or so off from exercise and come back fresh than to permanently injure yourself!
From Paige Waehner

Cheers,


Eve






Monday, June 06, 2005

New Chili Dangerously Hot!

Nowadays, it seems as if anything and everything poses a health hazard. Your cell phone may cause cancer. Your seafood platter may contain toxic levels of mercury. But the latest threat to your life comes in a form that might surprise even the most paranoid among us: the bottle of hot sauce on your counter. A new concentrated chili sauce, bottled under the brand name "16 Million Reserve," is not only the hottest commercially available food additive, but is so spicy that every bottle is required to carry a disclaimer recommending protective eye gear and gloves before use. The chili sauce is made of an extract of pure capsaicin, the component in chili peppers responsible for spiciness. However, the new sauce has been tested as 30 times hotter than the spiciest pepper and a whopping 8,000 times hotter than common Tabasco. Health experts have warned asthmatics and those with sensitive digestive systems to avoid even physical contact with the sauce. LifeScript

Cheers,

Eve :-)






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