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.

Wednesday, November 22, 2006

10 Seasonal Sports

Top 10 Winter Sports

Just because the temperature has dropped doesn’t mean your fun has to go with it. Cold weather only requires a little extra planning and a lot of extra clothing.

You CAN stay active this winter. Check out these 10 seasonal sports.

1. Ice skating -- Strap on your ice skates. An hour of ice skating can burn more than 400 calories.

2. Ice hockey -- Grab a group of friends and find a skating rink. All you need is a stick, puck and some head gear (maybe some new teeth after your done). Go for the goal. An hour session of hockey can burn more than 500 calories.

3. Downhill snow skiing, snowboarding -- Nothing beats the feeling of soaring downhill on one of natures most beautiful landscapes. The two sports require both lower- and upper-body strength, but you’d never know it. The rush of the ride is so much fun you’d never guess you’re burning hundreds of calories.

4. Cross-country skiing -- Forget about shivering after a session of skiing on flat terrain. You’ll be sweating buckets. This graceful sport burns nearly 1,000 calories an hour. It takes both upper and body strength, and it combines resistance and balance.

5. Snow shoeing -- For all of you walkers, hikers and joggers out there, this is the sport for you. Snowshoeing is a great low-impact, cardiovascular exercise. It even burns more calories because of the weight of the snowshoes.

6. Winter running -- There's no reason to put away your running shoes in the winter. There are plenty of trails specifically designed for the winter season. There’s nothing like feeling the fresh breeze on your face while running and inhaling the clean cool air. The cold air can also make it easier to run for longer periods of time, which makes it a great winter workout.

7. Sledding -- This speedy sport is so much fun that you’ll forget you’re actually burning calories. All you need is a sled, a few bumps and a push to slide down the hill. It’s the trek back up the hill after you’re done that gives you the workout. Trust me, once you go down once you’ll keep going up for more.

8. Snow fight -- Consider dodgeball a sport? This is its cold-weather equivalent. When the snow starts falling, it’s hard to resist a good snow fight. There’s just something about throwing a cold ball of snow at an unexpected victim. If they get mad, just tell them you’re working out. One hour in a good snowball fight can burn hundreds of calories.

9. Winter biking -- You’ll need to tune up your bike more often during the cold season, your bottle of water will more than likely turn to ice, and you won’t be moving too fast. The reward of a great workout and a smooth ride in the cold air is well worth it. Put on some extra layers and be the first to leave your tracks on the fresh white powder.

10. Ice climbing -- If you want a thrill in the chill there’s no better way. Ice climbing is very similar to rock climbing. Combine the beautiful scenery and the buzz of a lifetime as you scale up a mountain of ice and you’ve got the ingredients to one of the greatest natural highs you’ll ever experience. As far as burning calories, it would take a whole forest of trees to burn as many calories as you will on this sport.

Resources: eDiets

Sources: Carolina Diaz-Bordon


Eve :-)

Thursday, November 09, 2006

Exercise Beats Fatigue, Boosts Energy

Get Moving!
Forget about those energy drinks and your morning caffeine jolt.

"People are always looking for the next sports drink, energy bar or cup of coffee that will give them the extra edge to get through the day," said Tim Puetz, an university exercise expert. "But it may be that lacing up your tennis shoes and doing some physical activity every morning can provide that spark of energy."

And Puetz, a researcher in the University of Georgia's exercise psychology laboratory in Athens, Ga., says he has overwhelming evidence to prove it.

Health professionals encourage regular exercise to prevent or improve symptoms of diabetes, heart disease and obesity, but scientific evidence on whether exercise increases or reduces fatigue has never been reviewed until Puetz and his team analyzed 70 trials involving nearly 6,900 people.

More than 90 percent of the studies showed the same thing: sedentary people who completed a regular exercise program enjoyed lower fatigue, compared to groups that didn't exercise, according to the analysis.

Puetz, the research project's lead author, said every group in the study, from healthy adults to cancer patients to those with chronic diabetes and heart disease, benefited from exercise.

His findings back up previous studies, which have shown marked increases in the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine and serotonin in the brains of animals that begin exercising regularly, he added.

In fact, exercise affects your fatigue level even more than prescription medicine, Puetz said, in November's Psychological Bulletin.

"A lot of times when people are fatigued, the last thing they want to do is exercise," said Patrick OConnor, the exercise lab's co-director. "But if you're physically inactive and fatigued, being just a bit more active will help."

Fatigue is different from drowsiness.
In general, drowsiness is feeling the need to sleep, while fatigue is a lack of energy and motivation. Drowsiness and apathy (a feeling of indifference or not caring about what happens) can be symptoms of fatigue.

Sources: University of Georgia
Reference: Psychology Bulletin

Lace up those running shoes!


Eve :-)

Tuesday, November 07, 2006

Heart Healthy Cooking

Cooking To Stay Younger

Cooking low-saturated fat, low-cholesterol dishes may not take a long time, but best intentions can be lost with the addition of butter or other added fats at the table. It is important to learn how both certain ingredients and preparation methods can add unwanted saturated fat and cholesterol to your dishes. The following list provides examples of lower fat cooking methods and tips on how to serve dishes low in saturated fat and cholesterol.

Low fat cooking methods

These cooking methods tend to produce lower saturated fat levels:

  • Bake, broil, microwave, poach, roast: vegetables, skinless chicken, and lean meats (when roasting-place meats on a rack so fat can drip away).
  • Steam
  • Lightly stir-fry or sauté in cooking spray, small amounts of vegetable oil, or reduced sodium broth
  • Grill: seafood, chicken or vegetables

How to save saturated fat and cholesterol

Look at the following examples for how to save saturated fat and cholesterol when preparing and serving foods. You might be surprised at how easy it is!

  1. Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat and 22 grams of fat! However, ¼ cup salsa has 0 grams of saturated fat and no cholesterol!
  2. Two tablespoons of regular creamy Italian salad dressing will add an extra 3 grams of saturated fat and 18 grams of fat. Reduced fat Italian dressing adds no saturated fat and only 2 grams of fat!

Try these low-fat flavorings

  • Herbs-oregano, basil, cilantro, thyme, parsley, sage, rosemary
  • Spices-cinnamon, nutmeg, pepper, paprika
  • Reduced fat or non-fat salad dressing
  • Mustard
  • Catsup
  • Reduced fat or non-fat mayonnaise
  • Reduced fat or non-fat sour cream
  • Reduced fat or non-fat yogurt
  • Reduced sodium soy sauce
  • Salsa
  • Lemon or lime juice
  • Vinegar
  • Horseradish
  • Fresh garlic
  • Fresh ginger
  • Sprinkled buttered flavor (not made with real butter)
  • Red pepper flakes
  • Sprinkle of parmesan cheese (stronger flavor than most cheese)
  • Sodium-free salt substitute
  • Jelly or fruit preserves on toast or bagels
Bon Appétit!

Eve :-)

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