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.

Tuesday, May 30, 2006

25 Ways To Live To Be 100

Add Years To Your Life!

Honor Your Neck

Headaches, numb hands and dizziness are the three main symptoms of a bum neck. Keep it strong by alternately pushing your head forward and then back against your cupped palm for a count of 10 several times a day. Keep your neck supple by gently moving it forward, backward and sideways.

Respect Your Back
Your back is your main pillar. It needs to carry you through your whole life journey, which means that you should buttress it with regular exercise and flexing. If you don't, it will start to ache and diminish the quality of your later years.

Stay Balanced
One in every three people over the age of 75 suffers from at least one major fall each year, and falling can be deadly. Those in midlife should include balance exercises in their repertoire of fitness workouts. Stand on one leg for half a minute, then the other -- four or five minutes a day.

Stay Loose
Stretching probably gets even more important as you age because stiffness and loss of elasticity are part of the aging process. Be sure you put your muscles through their full range of exertion at least twice each week.

Be Strong
Many people who are 80 years old can no longer climb a flight of stairs, lift 10 pounds, or even get out of a chair. They are frail because they stopped moving. If a muscle isn't used, it shrinks. So start a strength-training program and stick with it.

Make Time For Exercise
Three hours of life can be gained for every hour spent exercising -- a good bargain, no? The timing of exercise is not so crucial. What is crucial is that it is done regularly -- not episodically, in extreme cold or heat, or in an initial burst.

Steps For The Man
Men are more likely to indulge in self-destructive practices, such as heavy alcohol consumption, smoking, drug use, irresponsible sexual behavior and fast driving. Job stress, while certainly not uniquely male, is also a large contributor to earlier mortality.

Steps For the Woman.
The principal risk of the woman alone in late life is financial. Educate yourself about your money situation, and be sure to participate in budgeting and planning. It's also important to stay social and stay needed. Those who can sustain a support system do well; those who can't fall by the wayside.

Sleep Enough.
Many of us go months and even years on four to five hours of sleep a night, but the deficit is cumulative and costs us in decreased performance. If you have problems sleeping, a warm bath two hours before the desired sleep time can often do the trick. Other tips: Exercise, avoid stimulants and worry early, not late.

Keep Working
For most of us, work provides not just money, but a sense of identity. A regular paycheck can provide continued evidence of our value and meaning. Yet retirement also provides the opportunity to rethink your job. Almost infinite choices exist, so do something you love.

Afford Retirement
Financial planning and savings are the keys to maintaining financial independence as you reach toward 100. If your later years are to carry the brightness and promise you anticipate, you must have plenty of both health and wealth.

Think Travel
Any wish list of things to do during retirement includes travel at the very top. The opportunities that travel offers -- adventure, culture, novelty, revisiting, education -- have broad appeal to all ages, but retirement offers the crucial advantage of time availability. On whatever level you can achieve it, travel helps life attain a higher meaning.

Be A Good Loser
Inevitably, aging does bring losses, and it is possible to fall victim to helplessness and hopelessness. But when hope perishes, all is lost. So learn to confront life's losses, laugh at them, grow from them, and thus turn them into life's gains.

Know Your Primary Doctor
Your participation is important in your health. Your doctor is not the boss; you are partners in maintaining your well-being. Your ability to communicate with your doctor is also essential. Ask questions and be an active patient.

Sex Is For Life
Sex is very close to the essence of life. Some biologists even claim that it is all there is to life. Yet no one is more repressed than older people. The truth is that older people can. Older people do. Older people are sexier than younger people perceive them to be and are sexier than they perceive themselves to be.

Be Attractive
If you want to be 100, be bright, pretty and clean. Keep a sparkle in your eye and in your step. Keep your hair neat and groomed. Be well-shaved. Be strong. Keep your teeth in good shape, and maintain good hygiene.

Train Your Brain.
Intellectual challenge and enrichment cause actual structural changes in the brain. It grows, just like your biceps do when you perform chin-ups. But how to build your brain power? Write a letter a day. Do volunteer work. Learn a language or a musical instrument. Stay social.

Be A Good Neighbor
To be 100 is a cherished destiny, but when you get there you want the earthly house in which you live to be habitable and generous. The world should be better because you were here. Plant a tree, pick up litter, feed the birds, honor nature. This is the only home you have.

Take Risks
Risk-taking means writing your life history at 85, climbing a peak or taking sailing lessons at 80, serving in local government or baby-sitting at 90. Risk-taking is buying a pet, dating again after widowhood, learning to square dance or waltz, or buying a convertible. You've got to have the guts to grow old.

Find Meaning
Life's later years give you the wonderful opportunity to search for meaning, to take the voyage to yourself. That will give understanding of where you have been and the relationship of your time to the cosmic order. Not all people will reach -- or even desire to reach -- this platform for survey of the grand panorama of life. But with more knowledge and involvement, opportunity for deep understanding appears.

Eat To Fight Cancer
A wide variety of foodstuffs appear to act as protectors against cancer, including fiber, vitamins, and some sulfides contained in garlic and onions. Vegetables, greens and fruits, which are beneficial for other reasons, seem to supply substances that act as cancer shields. Conversely, fatty meat and milk products are suspected villains.

Alcohol: Friend or Foe?
Do you use alcohol to settle your nerves? Do you become angry or depressed when you drink? Are you truthful with yourself about your alcohol use? Your answers to these questions could indicate whether alcohol will prevent you from reaching age 100.

Don’t Dry Up
Few of us pay much attention to the amount of fluid we drink -- it's just a part of our lives that takes care of itself, right? Wrong. The recommended daily allowance for water proposed by the National Research Council is a quart and a half a day (48 fluid ounces).

Count Cholesterol
Seventy percent of your cholesterol comes from that which you yourself manufacture, mostly in the liver; only one-third comes directly from the diet. This is why a low-cholesterol diet is not as important as a cholesterol-lowering diet.

Know When To Eat
When you eat is just as important as what and how you eat. The standard American meal pattern consists of a cup of coffee for breakfast, a sandwich and a soda for lunch, and then a mound of food for dinner. This gorging meal pattern would do a lion proud, but is it right for you?


Cheers,

Eve :-)

Sunday, May 28, 2006

Healthy Recipes

Grilled Chicken Breast With Grilled Vegetables

Serves 4

Ingredients
2 boneless, skinless chicken breasts, cut in half (about 1 pound total)
1 large zucchini
1 large yellow squash
2 portobello mushrooms
2 red bell peppers
1 fennel bulb
2 heads of endive
4 cloves garlic, chopped fine
1/2 cup flat-leaf parsley, chopped fine
1/2 cup fresh basil, shredded
1 Tbsp. dried oregano or 2 tsp fresh and chopped fine
1/4 cup olive oil
1 head red leaf lettuce, chicory, or escarole
salt and fresh ground black pepper to taste

Instructions
Preheat grill. Cut zucchini and yellow squash in half. Cut each half into wide flat planks about 1/8-inch thick. Remove stems from mushrooms and slice to same thickness as squashes. Remove stem, core, seeds, and ribs from peppers and cut to the same width as squash planks. Cut fennel bulbs into eighths or sixteenths, keeping root-end on to help hold slices together. Cut endive in half lengthwise. Toss vegetables together with about 2 tsp. of salt, a couple pinches of ground black pepper, oregano, oil, and garlic.

Pound chicken between pieces of plastic wrap to uniform thickness, and season both sides of each breast with salt and pepper. Place chicken on grill and cook a few minutes per side. The meat should release easily from the grill when ready. In a separate area spread vegetables out on grill, working in batches if necessary.

While vegetables cook, rinse and pat dry fresh greens and chop into bite-sized pieces. Mound greens on plates beside chicken and grilled vegetables. Season with salt and pepper. Serve.

Nutritional Information:
348 calories
25 g total fat (5 g sat)
54 mg cholesterol
15 g carbohydrate
19 g protein
5 g fiber
48 mg sodium

Cheers,

Eve :-)

Saturday, May 27, 2006

Healthy Recipes

Ginger-Honey Glazed Barbecued Salmon Recipe

This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 10 minutes

Ingredients
1/3 cup honey
1/3 cup low-sodium soy sauce
1/3 cup rice vinegar
2 cloves garlic, crushed
1 tablespoon freshly grated ginger
6 salmon fillets, 4 to 6 ounces each

Cooking Instructions
1. Combine the honey, soy sauce, vinegar, garlic and ginger in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Spray the grill grate with non-stick spray (or oil it well) and preheat the grill to medium-high.
3. Season the salmon fillets with salt and pepper. Brush them on both sides with the honey mixture.
4. Grill the salmon on each side until it is cooked through, about 4 to 6 minutes per side, depending on thickness.
5. Drizzle the salmon with the remaining honey mixture and serve.

Nutrition Facts
Serving Size: 1 salmon fillet
Calories 273
Total Fat 6 g
Saturated Fat 1 g
Protein 35 g
Total Carbohydrate 19 g
Dietary Fiber 0 g
Sodium 648 mg
Percent Calories from Fat 20%
Percent Calories from Protein 52%
Percent Calories from Carbohydrate 29%


Cheers,

Eve :-)

Sunday, May 14, 2006

Condiments: Which to Enjoy, Which to Avoid

Condiments can add flavor and excitement to food, but be sure you dress your food for success! This means choosing condiments with no added sugars or artery-clogging oils. Ketchup, for example, is loaded with sugar, as are some salsas and steak sauces. Always read labels carefully, andchoose products made with good fats, like extra-virgin olive oil or canola oil, and no added sugars.

Consider this list of condiments to enjoy and avoid:

Enjoy:

  • Mustard
  • Horseradish
  • Hot sauce
  • Pesto
  • Vinegars
  • Soy sauce
  • Worcestershire sauce (enjoy only 1 tablespoon of Worcestershire sauce, since it's made with molasses)
  • Sour cream (light and reduced-fat versions)
  • Cream cheese (reduced-fat or light)
  • Trans-fat-free margarine
  • Sugar-free jams and jellies
  • Sugar-free syrups
Enjoy the following condiments but be sure to choose products that don't contain trans fats or added sugars. Check labels carefully!
  • Spaghetti sauce
  • Salsa
  • Steak sauce
  • Mayonnaise (choose a regular full-fat or low-fat variety)
Avoid
  • Barbecue sauce
  • Ketchup (look for varieties made with no added sugars)
  • Cocktail sauce (look for varieties made with no added sugars)
  • Teriyaki sauce
  • Honey mustard
  • Regular jellies and jams
  • Maple syrup
References
Daily Dish, The South Beach Diet Online

Cheers,

Eve :-)


Saturday, May 13, 2006

Fat: Friend or Foe?

Because fat is the most concentrated source of energy (i.e., calories) you can get from food, it's often vilified by popular weight-loss plans. Not all fat, however, deserves its bad reputation. Actually, good fats — like extra-virgin olive oil and canola oil — are an essential part of a healthy diet. Did you know that fat plays a role in makingvitamin D (which is actually a hormone) and other hormones, cushions your vital organs and bones, aids in the absorption of vitamins A, E, and K, and keeps your cells healthy? It does.

It's good for you to enjoy the good fats. Not only are they considered essential fats, meaning you must consume them in your diet to maintain good health, but they add flavor and texture to foods and help you feel satisfied. Certain fats, the so-called bad fats, should be avoided, since they contribute to heart disease and stroke. Here's a breakdown:

Good fats:

Unsaturated fat (mono- and poly-) exists in liquid form at room temperature. These are the good fats that we encourage you to enjoy on all Phases of The South Beach Diet®. Unlike saturated and trans fats, unsaturated fats can lower your risk of heart disease and stroke. Monounsaturated fats include extra-virgin olive oil and canola oil. Polyunsaturated fats include the omega-3s found in fish oil.

Bad fats:

Saturated fat exists in solid form at room temperature. It's found in animal products and some vegetable oils. Eating too much saturated fat can lead to high LDL ("bad") cholesterol, which can ultimately contribute to heart disease.

Trans fats are created when an unsaturated fat (like vegetable oil) is chemically altered so that it stays solid at room temperature. Consuming trans fats can lead to clogged arteries. Trans fats are found in processed foods like chips, baked goods, and fast foods. You'll see the words "hydrogenated" or "partially hydrogenated" on the ingredient label if trans fats are present. Also, since January, 2006, the U.S. Food and Drug Administration (FDA) has required food manufacturers to display the amount of trans fats on all of their product labels.

Note: Children under the age of 2 should not be on a fat-restricted diet, since fat is important for proper brain development.

Cheers,

Eve :-)


Saturday, May 06, 2006

Boning Up on Bone Health

Osteoporosis is a disease characterized by less dense, more fragile bones, heightening the risk of fracture from even a minor fall or injury. As you may have heard, it is a serious concern for postmenopausal women. However, the disease can strike both men and women at any age. Indeed, ten million Americans suffer from osteoporosis, and another 34 million are at risk for developing it. To keep your bones healthy and strong, The National Osteoporosis Foundation recommends the following strategies:

Get the right amount of calcium from foods every day. Calcium isn't just necessary for keeping bones strong; this vital mineral is also responsible for regulating heartbeat, maintaining blood clotting, signaling hormone secretion, and controlling nerve impulses. Since the human body is not capable of producing calcium — and you lose it daily through sweat, urine, skin, nails, and hair — you have to get it from foods. When you don't get enough calcium, your body is forced to strip it from your bones in order to perform the necessary functions. Dairy foods are the best source of calcium in the diet, but other foods (like plain or artificially sweetened soy milk) can also help you meet your needs. Enjoy two servings of the following each day: low-fat (1 percent) or fat-free milk; low-fat or fat-free plain yogurt; unsweetened or artificially sweetened low-fat soy milk. You may also enjoy three servings of dairy products daily. In addition, you may also choose up to 6 ounces of no-sugar-added, artificially sweetened low-fat or fat-free yogurt.

Get the right amount of vitamin D every day. Vitamin D is just as important as calcium for bone health, since it aids in the absorption of calcium into the bloodstream. Ideally, you would get enough vitamin D from direct exposure to sunlight. But since sun exposure can be affected by pollution, weather, and geography, it's also helpful to get vitamin D from fortified dairy products, egg yolks, and saltwater fish such as salmon, mackerel, tuna, sardines, and herring.

Engage in regular weight-bearing and resistance exercises. Like muscles, the more that bones work, the stronger they become. Weight-bearing and resistance exercises are the most important activities for building bone mass. Weight-bearing exercises are those in which your body moves against gravity, such as jogging, walking, climbing stairs, and dancing. Resistance exercise (also known as strength training) includes lifting weights or exercises that use your own body weight as the force of resistance (such as Pilates). To maximize results, aim to vary your type of exercise.

Avoid smoking and excessive alcohol. Choosing to smoke or drink in excess puts you at a greater risk for developing osteoporosis. If you do choose to drink alcohol (remember, all alcohol should be avoided), be sure to drink in moderation (one to two drinks per day), and try to consume alcohol with a meal, which slows its absorption.

Talk to your doctor about bone health. Your doctor may recommend frequent bone density tests to check for signs of bone deterioration, and in some cases he or she may even prescribe medication when appropriate.

References
The South Beach Diet Online

Cheers,

Eve :-)

Monday, May 01, 2006

6 Fitness Truths

1. Exercise does not require a hefty time commitment. The number of days you work out does not constitute level of fitness. I see a lot of people in the gym five to six days a week, and they’d be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort.

In addition, long workouts are counterproductive. Numerous studies prove that more than one hour of an intense workout increases cortisol levels. Cortisol is a catabolic hormone that, among other things, will assist in destroying muscle. Obviously an elite athlete has to work beyond this mark, but I am referring to the average workout enthusiast.

2. Change your workout. There is no best and only way to work out. In reality, it's all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in approximately four to six weeks. The body will become efficient at any workout you give it. At that point, it becomes time to change the workout and get the body challenged again. The muscular system and cardiovascular system need to re-learn new movements when you change a workout. That’s when progress accelerates.

3. "No Pain, No Gain" is a myth. There is absolutely no reason to cause pain in the gym. Natural progression is a smart method to ensure progress. This refers to slow and systematic increases in weight training, gradual increases in cardiovascular endurance and slow but steady flexibility progression.

"No pain, no gain" will only put you at risk for injury and diminish your ability to use precise exercise form. I'm not saying you shouldn't challenge yourself, only that you should not view your workout as a form of punishment.

4. Weight-training musts. Vary the volume of sets, time between sets, reps, exercises, etc. Manipulate your routine every three to four weeks and view change as the key constant. Performing the same workout for months is ineffective. You have to not only challenge your muscles but change the adaptation. This takes time to learn, but once you get used to changing your workout every three to four weeks you’ll make great progress.

Beginners should follow a structured program, which provides a full-body workout on three alternate days per week. This will help to provide a foundation for future progress.

5. Cardiovascular tips. We've been taught that performing cardiovascular exercise for 20 to 30 minutes at a target heart rate of 60 to 80 percent is a great way to lose fat. Yes, it can be. But, what do you do when you know it’s not working anymore?
One of the methods I've found successful is interval training. Interval training is best described as incorporating higher-intensity exercise with lower intensity. This method helps stimulate and speed metabolism. Intervals can be applied to any form of cardiovascular exercise and although it's been a widely used technique for training competitive athletes since the '50s, the concept grew into mainstream fitness in the '90s.

The beauty of interval training is that you don't have to work out for long periods. Unless you’re training for a competitive event, anything longer than 25 to 35 minutes is unnecessary, and that includes warm up and cool down.

Let me show you how it's done.

The following is a protocol for interval training using the treadmill as an example:

Begin with a warm up of 5 minutes at level 3.0 intensity (3.0 miles per hour):

A. On the 6th minute increase to 4.0 mph (light jog)
B. On the 7th minute increase to 5.0 mph
C. On the 8th minute increase to level 6.5 or 7.0 mph
D. For the next 2 minutes (minutes 9 and 10) return to 3.0 mph
E. Repeat A-D two additional times, but increase the level of intensity one mile per hour on each phase.
F. Cool down for 5 minutes at 3.0 mph

Total workout time (including warm up and cool down: 25 minutes. A-D above represent one cycle. In this example, you perform three cycles of higher-intensity training. If you're at a more advanced fitness level, then you'll need to adjust the speeds and times accordingly to make sure the intensity is somewhat demanding at the higher levels.

This workout can be done on the stationary bike, Stairmaster, walking outdoors or using any other form of cardio. For the experienced cardio group, don't think you can jump right into this type of training. Moderation and natural progression are vital. In the morning, you wouldn't get in your car, start it up and immediately try to reach 80 miles an hour.

The beauty of this type of training is, based on the fact you have stimulated your metabolism to such a high degree, you continue to burn calories the day after your workout. Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24 to 48 hours after the workout.

Another way to play with your cardio program is to perform interval training for three weeks, followed by longer duration, moderate cardio for three weeks. I like this method because it avoids the adaptation. As you can see, the key is to keep thinking change after three to six weeks.

6. Mind/Body Exercise. It may not be an exercise tip per se, but we sometimes forget we should move toward activity we enjoy. Exercises such as Pilates, Yoga, stretching and martial arts bridge the gap between simple movement versus movement that also has a calming effect. Even if you don’t venture into this arena, you still want to make sure that you improve your level of flexibility by using a stretching program.

As you move toward your goal, you can never forget that dietary consistency will be important. a nutritionist can arrange a healthy and delicious meal plan for you that will place you at low enough calocalories to shed fat, but high enough to sustain your energy. Combine this with any online fitness plan that provides great workouts as well as my six top tips and you’ll be on your way.

As always, check with your doctor before starting any exercise program.

Cheers,

Eve :-)




  • Mountain Rose Herbs
  • Burn Fat Feed the Muscle
  • OKUMA Nutritionals
  • Powered by Blogger

    Subscribe to
    Posts [Atom]