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.

Friday, February 16, 2007

Are Cherries the New 'Superfruit?'

Did You Know?
The typical cherry tree contains about 7,000 cherries, enough for 28 pies.

Is Cherries the New 'Superfruit?'

The industry's Cherry Marketing Institute this week unveiled its consumer education campaign, "The Cherry Nutrition Report, which supporters call "the first compendium of peer-reviewed cherry-related studies."

The report says a growing body of scientific research shows that tart cherries, which are available year-round as dried and frozen cherries or cherry juice, have among the highest levels of disease-fighting antioxidantscompared to other fruits.

According to the nutrition report, cherries contain antioxidants called anthocyanins, which provide the distinctive red color and may hold the key to the benefits locked inside to help protect your body against heart disease, cancer and other maladies.

Other research by Michigan State University found that some antioxidants in cherries may explain why the fruit seemingly helps ease the pain of arthritis and gout.

The Cherry Nutrition Report also cites studies that suggest compounds in cherries may help lower blood cholesterol and reduce the risk of insulin resistance syndrome, or pre-diabetes.

"There's a significant body of evidence suggesting that cherries are one of the most nutritious fruits you can eat," said Reiter, a panelist who helped write the Cherry Nutrition Report. "The evidence was always anecdotal, but it was repeated so often and by so many people that it made us think there was something to it. That's why we've explored this connection from a scientific standpoint."

'Significant body of evidence'

Additionally, cherries are one of the few food sources of melatonin, an antioxidant that helps improve your body's circadian rhythms and natural sleep patterns, said Dr. Russell J. Reiter, a nutrition researcher at the University of Texas Health Science Center in San Antonio, who wrote the book, Melatonin.

Reiter speculates that eating a handful of tart cherries may help increase melatonin levels in the blood, thereby promoting a more restful sleep.

Within recent years, however, the U.S. Food and Drug Administration has warned against labeling cherry products as cures for specific ailments, saying more proof is needed, the Associated Press reported. The Cherry Marketing Institute does not attach claims to any specific products.

"People love the taste of cherries, but they tend to think about pie and other desserts," said Ellie Krieger, a registered dietitian and host of the Food Network's "Healthy Appetite" show. "Any thing that you currently make with berries, from oatmeal to muffins, you can easily substitute cherries."

12 Ways to Get Cherries in Your Diet

With all the buzz starting about the health benefits of cherries, you're probably trying to come up with ideas about how to make them a part of your diet. Here are 12 tips from the Cherry Marketing Institute:

• Create trail mix using dried cherries, almonds and whole-grain cereal, or add dried cherries to ready-made granola;

• Add dried cherries to breakfast cereal, oatmeal, yogurt or pancakes;

• Add dried cherries to tossed salads, fruit salads and chicken salads;

• Use dried or frozen cherries in muffin recipes;

• Keep a stash of dried cherries for snacks;

• Add dried cherries to couscous, rice pilaf, grits, risotto and pasta;

• Blend frozen cherries with cherry juice concentrate and low-fat yogurt;

• Keep a bag of frozen cherries in the freezer, grab a handful when hunger strikes, thaw them for a few minutes, then layer with low-fat vanilla yogurt and granola;

• Make a cherry spritzer by adding cherry juice concentrate to cold seltzer water;

• Look for cherry juice blends or make your own blend by combining 100-percent cherry juice with another juice;

Source: Cherry Marketing Institute

Cheers,


Eve :-)


Tuesday, February 06, 2007

Have Your Own Personal Trainer?

Nine Secrets of Top Trainers

Don't you wish sometimes that you had your own personal trainer to guide you through your workout and give you hints about getting more out of your exercise? You may not be able to afford a trainer of your own, but by incorporating these trainer hints and tips into your day, you'll be on your way to making your workout even more effective!

1. Buddy up. One of the best benefits of having a personal trainer is having someone to hold you accountable for your exercise. A trainer is paid to do this for you, but the easy (and free!) solution is within your own circle of friends. Ask a reliable friend to be your workout partner and just the knowledge that they are depending on you to work out will increase your odds of staying on track with your exercise.

A unique way of ensuring success is to allow each partner a certain number of cuts per month at a price. Failing to show up for a session with your trainer still costs you money and so should skipping your workout with your friend. Pony up $10 for each cut and let it accumulate for six months or longer. At the end of a predetermined time frame, count the money and use it to treat you and your workout partner to a luxurious splurge.

2. Shorter workouts can be as effective as longer ones. Sure, everyone would like to be able to workout for 45 minutes of uninterrupted time, but let's be serious! With today's busy schedules and demanding jobs, finding time to exercise can be a struggle. The good news is that you don't need a huge block of time to see results. Studies have shown that workouts as short as 10 to 15 minutes can strengthen the body and improve your health.

Fit several brief workouts in your day and you not only increase your metabolism, but you also reach the ideal activity level of 45 minutes to one hour. Don't let yourself be discouraged by a lack of time; do the best with what you've got.

3. Gym membership isn't required. It's too easy to use lack of a gym membership as an excuse for not getting it done. The fact is, bodyweight workouts are just as effective, if not more than conventional gym equipment. It reduces the risk of injury, and everybody has one! I have quite a few clients who've seen tremendous results while working out at home, with or without equipment!

4. Add variety to see results. Undoubtedly the fastest way to see changes in your body is to keep surprising it. Changing up your routine every few days prevents your body from becoming conditioned to the same exercise day after day and requires it to call on different muscles for different activities. This means more muscles are worked over the course of just a few days, so you see the effects on your body in much less time than usual. An excellent method of adding variety is to incorporate weight lifting into your cardio routine. This requires the body to respond to challenges to balance. It speeds up your results, too!

5. Intensify for more strength. Most trainers recommend increasing the intensity of your workout to see improvement in your strength and aerobic capability. Too often people become comfortable with their level of exertion and aren't working as hard. Boosting the intensity keeps the body challenged and working harder. Taking deep, wide steps during aerobics and squeezing the buttock and thigh muscles challenge the body to a higher level of exertion and produce some amazing changes in just a few workouts. Those of you who weight train should try adding 3-5 pounds to your current weight and see the difference in toning and strength after a few sessions.

6. Know your excuses and head them off. Clients can make all kinds of excuses to get out of a session or to avoid a certain exercise, and a trainer keeps a client on track without offending. When you are your own personal trainer, it can be difficult to discipline yourself to your exercise schedule unless you give yourself an advantage. Sit and write down all the excuses you would use to avoid exercising or eating better. Once you've done that, go back and counter all your excuses. If you wrote down lack of time as an excuse, oppose it with suggestions for short, frequent workouts rather than one long session. If you wrote down sugar cravings in the evenings, be prepared for those by having a pre-determined meal plan. If you can anticipate your own excuses and know how to respond to them, you've won half the battle.

7. Make it fun! Perhaps the most common complaint about exercise is that it becomes boring too quickly. Personal trainers help you get through boredom by changing your routine or offering you new choices for activities. Help yourself break out of the boredom by choosing activities that appeal to you. Instead of spending 30 minutes inside on the treadmill, go for a hike on a local nature path. Rather than doing your aerobics video for the millionth time, go outside with your kids and jump on the trampoline for a while. The goal is to choose an activity that you enjoy and that requires physical activity.

8. Schedule and commit. Signing up for a personal trainer is a commitment of your time, money and energy, and perhaps because of that commitment people with personal trainers tend to stick with the program and get results. Apply that same sense of obligation to your personal at-home exercise program and you'll increase your chances of having a consistent workout plan.

Schedule your workouts just like any other appointment and write it on your calendar or PDA. Knowing that you have set aside time for exercise can help you follow through and stick to a successful program.

9. Reward yourself. Set checkpoints throughout your exercise program to assess your progress. Whether your goal is to lose weight, build muscle, or simply improve your health, take the time to check up on your improvement and then reward yourself for all the hard work!


Resources: web site; Tom Storms, Tom offers his services, books and products worldwide.

Cheers,

Eve :-)

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