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, March 23, 2006

Walk For Your Brain!

Many of us live in fear of mental decline in our older years, but now there may be something you can do to help! What happens to our minds as we age isn't just a matter of genetics or bad luck. Exercise — or the lack thereof — also plays a key role, according to two new studies in the Journal of the American Medical Association.

In one study, researchers followed more than 2,200 people aged 71 to 93 for seven years. They found that those who walked less than one-quarter mile a day had twice the risk of dementia than did those who walked at least two miles a day.

In the second study, researchers tracked more than 19,000 women for nine years and found that those who exercised the most cut their risk of memory problems by 20 percent. Those who walked at least an hour and a half a week also scored significantly higher on memory, attention, and other mental acuity tests than women who walked less than 40 minutes a week. So get walking! Every step will not only be good for your body, it'll also be sharpening your mind!

Example Power-walking workout:
Duration: 20 minutes CALORIE BURN: 145*

Interval

Speed

Incline

2 minutes

4.0 mph (15-minute mile)

0%

3 minutes

4.5 mph (13+-minute mile)

0%

3 minutes

4.5 mph

5%

3 minutes

4.5 mph

2%

3 minutes

5.0 mph (12-minute mile)

0%

3 minutes

5.0 mph

0%

3 minutes

4.0 mph

0%


*Calorie-burn figures are based on a 130-pound woman. Happy walking!

Cheers,

Eve :-)

Saturday, March 18, 2006

The Dieter's Guide To Eating Out

Dining Do's and Don'ts
1) Set a budget. Determine how much you're willing to eat before looking at the menu. Give yourself some leeway:

  • Schedule some exercise on or near days you plan to eat out — putting in some gym time or going for a brisk walk will help offset a little extra eating.

  • Don't be too inflexible about your diet. Let yourself splurge a bit on special occasions, as long as you eat carefully most of the time. (Don't let every day become a special occasion!)

2) Mentally prepare. Decide on some guidelines before you go to a restaurant, and stick to them! For instance:

  • Skip the all-inclusive menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less. And won't losing weight be worth it?

  • Take one small roll, then ask your server to remove the breadbasket from the table.

3) Make special requests. You're paying good money for that meal, so don't be afraid to make special requests or slight modifications. Why not say:

  • Can I get that without butter? Grilled? With the sauce on the side?

  • I'd like mixed greens instead of fries with my sandwich.

4) Practice portion control. Some restaurant portions can be two, three, even four times the "normal" size – especially super-sized fast food meals. Keep your portions in check by:

  • Ordering a salad as a starter and then splitting a main entrée with a friend.

  • Creating your own scaled-down meal from a couple of appetizers and/or side dishes.

5) Break down (language) barriers. If you don't know what a preparation term means, ask. In general, though, the following words translate into high-fat, high-calorie dishes:

  • Au gratin, scalloped, hollandaise.

  • Parmigiana, scampi, Bolognese.

6) Think kiddie size. Super-sized fast food meal options can be loaded with calories. Either:

  • Order yourself a children's meal.

  • Order something small, like a basic burger. After all, the first bite tastes the same as the last!

7) Watch out for extras. The average burger with ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a dieter's nightmare. Skip over:

  • Bacon, cheese and mayonnaise.

  • Double-burger patties and extra pieces of bread.

8) Don't go top heavy. Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:

  • Go light on croutons, grated cheese and bacon.

  • Opt for small amounts of low-fat or nonfat dressings on the side.

9) Stay committed. A glass of wine with dinner is fine, but too many margaritas may wreak havoc on your dieting resolve. Keep your appetite under control by:

  • Alternating alcoholic beverages with noncaloric sodas or sparkling water.

  • Not drinking alcoholic beverages on an empty stomach.

10) Resign from the "clean plate club." You paid for it so you have to eat it, right? Wrong. Just think of the health and emotional costs of those extra calories on your hips, thighs and arms. Downsize by:

  • Eating half of larger meals and doggie-bagging the rest.

  • Pushing your plate away when you're full. And remember to eat slowly. It takes 20 minutes for your body to recognize that it's full!
References
Leslie Fink, MS, RD

Cheers,

Eve :-)

Friday, March 10, 2006

Up Against The Clock! Eight Timesavers!

At some time or another, we all find ourselves up against the clock! For some of us, taking the time to shop and cook healthy meals seems like a luxury we can't afford — it's just easier to pick up the phone and order take-out. But here's an interesting spin: Eating regular, healthy meals reduces stress, which will actually help you manage your time better. Still, if you're having trouble carving out time for meal preparation, here are eight simple timesaving tips:
  1. Always keep a bag of prewashed salad greens on hand.
  2. Cook up big meals once a week and freeze the leftovers in smaller portions. Then reheat your leftovers on a night you're running behind schedule.
  3. Enjoy low-maintenance foods, like canned tuna, poached salmon, low-fat or nonfat plain yogurt, or ready-made hummus.
  4. Prepare chopped vegetables once a week and keep them in the fridge.
  5. Get up from your desk during your lunch break and take a brisk 20-minute walk. You can skip a workout later in the day.
  6. Have a serving of nuts or a cheese stick on hand for days when you can't stop for a snack.
  7. Enjoying an oversized restaurant meal? You'll enjoy it twice as much if you take half of it home in a doggie bag to eat for lunch tomorrow.
  8. Take turns grocery shopping, preparing meals, and cleaning up with family members so one person doesn't get stuck doing all of the "chores."

Cheers,

Eve :-)


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