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.

Saturday, August 25, 2007

Want To Lose Weight For Good?!!

Small Moves Put You Back In Charge of Eating and Exercising

If you want to drop pounds, stop focusing on the numbers. To lose weight and keep it off, set your sights on improving your whole life: Staying active and eating better are important, as is taking care of your emotional health so you don't turn to food for comfort. That may sound like a tall order, but here's how you can get started, one baby step at a time.

Add 2 minutes to your workout. Whether your walks are 10 or 30 minutes, tack on 2 minutes to each one this week, and then 2 more the following and every week after. It's a painless, realistic way to build up to a health-boosting 30 to 60 minutes a day.

Cut three unhealthy foods from your diet. Then fill the empty slots with good-for-you alternatives. My suggestions: Swap sugar-loaded soda for water or tea; replace artery-clogging fried foods with oven-baked choices; and eliminate high-fat, whole milk. I use fat-free in smoothies and 1% in my cereal.

Discover what drives you to overeat and change it. Write down what you believe makes up a good life--be it family, romance, career--and grade it with a plus or minus. Each minus suggests an area where you may use food to compensate for what's missing. Try to do one small thing every day to help strengthen a relationship, enhance your career, or improve what's most important to you. Once you know why you overeat, it's easier to control.

Swap one drink today: choose water over cola, and save 250 calories per bottle.


Eve :-)

Sunday, August 05, 2007

A Delicious Low-Glycemic Index Dish, Great For Sustaining Energy

Whole Wheat Penne & Shrimp

  • 1 bunch (about 1 lb) broccoli rabe or Broccolini, cut into 3" lengths
  • 8 oz whole wheat penne
  • 4 Tbsp olive oil
  • 1 lb med uncooked shrimp, peeled and deveined
  • 2 tsp minced garlic
  • 1/4-1/2 tsp red-pepper flakes
  • 1/3 c seafood broth or reduced-sodium chicken broth
  • 1/2 c chopped fresh basil
  • 1/3 c grated Parmesan cheese

  • 1. Bring 4 quarts of water to a boil in large pot over high heat. Add broccoli rabe and cook until crisp-tender, about 1 1/2 minutes. Remove with slotted spoon or tongs and plunge into cold water. Drain and set aside.

    2. In same water, prepare pasta per package directions.

    3. Meanwhile, heat 2 tablespoons of the oil over medium heat in large, heavy-bottomed pan. Place shrimp in pan in single layer. Cook, stirring once or twice, until shrimp are pink and just cooked through, about 2 minutes. With slotted spoon or tongs, transfer shrimp to medium bowl and set aside.

    4. Add remaining 2 tablespoons oil to pan and sauté garlic over medium heat 30 seconds. Add red-pepper flakes and broccoli rabe and sauté until soft but not soggy, about 2 minutes. Add shrimp, broth, and basil, and heat through, about 1 minute.

    5. Drain pasta and transfer to large serving bowl. Toss with cheese. Add shrimp and broccoli rabe mixture and toss. Serve immediately.

    Makes 4 Servings

    Per Serving: 548 cal, 41 g pro, 48 g carb, 20 g fat, 3.5 g sat fat, 180 mg chol, 10 g fiber, 407 mg sodium

    Prep Time: 7 minutes

    Cooking Time: 18 minutes


    Eve :-)

    Thursday, August 02, 2007

    Bone Up With Dairy

    Six Reasons to Do Dairy!

    If you're not making dairy a part of your healthy lifestyle, you could be missing out on some big benefits, say experts from the American Dietetic Association. For example:

    1. Research suggests that dairy intake and weight-management are strongly connected. Just three servings a day may make losing weight and keeping it off much easier!
    2. A single 8-ounce serving provides 25 percent of your daily riboflavin needs. This important nutrient helps your body convert food into energy.
    3. Fat-free milk is one of the leanest protein sources around. It provides all of the good stuff, but without the fat!
    4. Dairy is rich in calcium, too! Bone up with an 8-ounce glass of milk — it'll provide 30 percent of your daily calcium requirement.
    5. Milk allows you to get vitamin D without the sun damage! A single serving provides 25 percent of your daily intake!
    6. Milk is a great post-workout drink! An 8-ounce glass of skim provides hydration, electrolytes, carbohydrates, and protein — and all for a bargain calorie count of 80. Yum!

    Eve :-)

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