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, October 23, 2010

Simple Diet Tweaks that Cut 100 Calories

Trim 100 Calories

It takes an excess of about 3,500 calories to gain a pound (or 35,000 calories to put on that familiar 10 pounds a year). Divide that into smaller bites, and 100 calories more or less a day can translate to about 10 pounds a year. This means losing 10 pounds can be as easy as eating 100 calories less each day for a year!

Just one dietary change may be all it takes. Each of the following changes will decrease your daily calorie intake by about 100. Please note that these figures are approximate. You can use the nutrition information on food tables and labels for more ideas.

A Plateful of Pasta
The recommended serving size on the box for pasta is 2 ounces, which is 1/2 cup cooked. The typical restaurant portion is easily four times this size. Leave just one cup on the plate (or take home leftovers).

Note: One cup cooked pasta is about the size of a tennis ball.

Resize Your Cereal
The amount of cereal eaten by adults is often twice the serving size listed on the box. Check the amount you’re pouring in relation to the serving size noted on the box.

Less Bread
Use only one slice on your sandwich. Replace the top layer of bread with lettuce.

Less Spread
Reduce the amount of butter you use by one tablespoon (and don’t replace it with the latest restaurant trend: dipping bread in olive oil).

The YoChee Way
In dips and toppings, replace 1/4 cup sour cream or whipped cream with YoChee. YoChee is a creamy, nonfat food that substitutes for butter, mayonnaise and sour cream. You make YoChee yourself by draining nonfat yogurt in a simple straining device.

Twofers
Replace two glasses of orange juice (8 ounces each) with two oranges.
Replace two slices of bread with two rice cakes.
Replace two fried chicken breasts with two broiled chicken breasts.
Replace two cups of cooked carrots with two cups of cooked cauliflower.

Dress It, Don’t Drown It
Reduce the amount of dressing on salads by about two tablespoons — use just enough to coat the salad. When dining out, request the dressing on the side.

Modify the Mayo
For every two tablespoons of mayonnaise, replace one with a tablespoon of YoChee.

The Perilous Peanut
Cut back two tablespoons of peanuts or a tablespoonful of peanut butter.

Control Popcorn Portions
Popcorn can be a great diet snack — but not if you eat the whole bag. Depending on the way it’s popped and topped, a cup can vary from 30 to 100 calories. So measure your choice accordingly. One cup of popcorn is about equal in size to a baseball.

Count Your Cookies
A single medium-sized cookie can easily have about 100 calories. Instead, try spreading a crisp cracker with a thin coat of jam instead.

The Chocolate Cheat
If chocolate is your downfall, make it go further by mixing a spoonful of chocolate chips into a bowl of mini-shredded wheat, Rice Krispies or puffed cereal. You’ll probably save 100 calories over a real chocolate indulgence.

Downsize
If you’ve been drinking a supersize 20-ounce container of soda, switch to the 12-ounce size.

Rethink Your Drink
Replace an 8-ounce glass of soda with seltzer (flavored with fruit essence if you like) or unsweetened iced tea.

Not So Sweet and Light
If you take your coffee (or tea) with sugar (16 calories per teaspoon) and cream (40 calories per two tablespoons), cut one cup of coffee to be halfway to your 100-calorie goal.

Heed the Limit
If you drink alcohol, limit your daily consumption to one drink for women and two drinks for men. A typical 5-ounce glass of wine has 100 calories; a 12-ounce serving of beer has 150 calories; and 1 1/2 ounces of distilled spirits contains 100 calories.

Lasting Last Bite(s)
Do you waste it or “waist” it?

Bite No. 1: One tablespoon of raisins left in the box — 27 calories
Bite No. 2: Two spoonfuls of flavored (nonfat) yogurt left in the container — 20 calories
Bite No. 3: Three mini rice cakes left in the bag — 25 calories
Bite No. 4: One-fourth cup of apple juice left in the jar — 30 calories

Only four little “tastes” will net you more than 100 extra calories.

Contributor - Nikki Goldbeck, CDN

Cheers,

Eve :-)


Friday, October 22, 2010

Heart-Healthy Comfort Food

Macaroni and Cheese


Ingredients

Serves: Prep: 15min|Cook: 28min |Total: 43min

Directions

1.
Preheat the oven to 350°F. Coat a medium baking dish with nonstick spray.
2.
Place the flour in a medium saucepan. Gradually add the milk, whisking constantly, until smooth. Add the garlic, mustard, salt, and pepper. Place over medium heat. Cook, whisking constantly, for 7 to 8 minutes, or until thickened. Remove from the heat. Remove the garlic and discard. Add the Cheddar. Stir until smooth. Add the macaroni. Stir to mix. Pour into the prepared baking dish.
3.
In a small bowl, combine the bread crumbs and Parmesan. Sprinkle over the casserole. Bake for 15 to 20 minutes, or until bubbling and lightly browned.

Nutritional Facts per serving

CALORIES 303.8 CAL

FAT 7.9 G

SATURATED FAT 4.8 G

CHOLESTEROL 25.1 MG

SODIUM 408.8 MG

CARBOHYDRATES 40.2 G

TOTAL SUGARS 6.3 G

DIETARY FIBER 1.5 G

PROTEIN 16.5 G

Spaghetti And Meatballs


Ingredients

Serves: Prep: 30min|Cook: 40min |Total: 1hr 10min

Directions

1.
In a large pot of boiling water, cook the spaghetti according to the package directions.
2.
Meanwhile, place the bread in a food processor or blender and process with on/off turns to make fine crumbs. Crumble the turkey breast and turkey sausage into the food processor. Add the minced onions, garlic, basil, oregano and ground red pepper and process briefly. Add the egg white and process with on/off turns until well-mixed. Shape the mixture into 1" balls.
3.
Coat a Dutch oven or large no-stick skillet with no-stick spray. Place over medium heat, add the meatballs and brown on all sides. Remove to a platter and set aside.
4.
Add the broth to the pan and scrape up the cooked-on bits of meat with a wooden spoon. Add the chopped onions and sweet red peppers. Saute, stirring frequently, for 5 minutes, or until tender. Add the tomatoes and tomato sauce. Cover and cook for 10 minutes, stirring frequently to prevent scorching. Add the meatballs and cook for 10 minutes more. Drain the pasta and serve with the meatballs and sauce.
Recipe Notes
To buy the leanest ground turkey available, look for products made with only turkey breast meat. Many ground turkey products also contain the dark meat and fatty skin.

Nutritional Facts per serving

CALORIES 369.4 CAL

FAT 4.9 G

SATURATED FAT 1.3 G

CHOLESTEROL 34.9 MG

SODIUM 372.9 MG

CARBOHYDRATES 58.4 G

TOTAL SUGARS 10.7 G

DIETARY FIBER 6.3 G

GarlicMashedPotatoes


Ingredients

Serves: Prep: 5min|Cook: 20min |Total: 25min

Directions

1.
In a medium saucepan, combine the potatoes and enough water to cover. Add the milk and garlic. Bring to a boil over medium-high heat; reduce the heat to medium and cook for 20 minutes, or until the potatoes are tender.
2.
Drain the potatoes and garlic, reserving the cooking liquid. Return the potatoes and garlic to the saucepan. Add the sour cream; mash the potatoes until smooth, thinning with reserved cooking liquid if desired. Add salt and pepper to taste.

Nutritional Facts per serving

CALORIES 140.4 CAL

FAT 2.6 G

SATURATED FAT 1.6 G

CHOLESTEROL 8.1 MG

SODIUM 62.9 MG

CARBOHYDRATES 26.2 G

TOTAL SUGARS 2.3 G

DIETARY FIBER 2.5 G

PROTEIN 4.2 G

Cheers,

Eve :-)




Tuesday, October 12, 2010

7 Worst Workout Sins

The 7 Deadly Workout Sins

Exercise is a crucial element of weight loss, but if you're making these mistakes you may be doing more harm than good.


If you want to maximize your workout and look your best, it’s going to take a combination of motivation and the correct information.


1. Skipping the warm-up. Doing too much too quickly will send your heart rate soaring and put unprepared muscles and joints at a high risk for injury. For beginners, rapid increases in heart rates can lead to lightheadedness, nausea, dizziness, fainting or even heart attacks and stroke. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the weight room or jumping into your regular cardio workout, you should take a few minutes to gently prepare the body for heavier activity — walking slowly is one example.

2. Jumping into the sauna or hot tub immediately following a workout. The temperatures of saunas and hot tubs can be detrimental to a body that already has elevated temperatures and blood vessels that are dilated from activity. Your body needs to dissipate heat in order to bring your heart rate back to a resting zone and re-circulate blood back to your organs. High temperatures in hot tubs and saunas will cause lightheadedness, dizziness, fatigue, nausea or worse: heat exhaustion, heat stroke and heart attacks. Instead, try a cool shower or allow your heart rate to return to resting levels before getting into the saunas and tubs.

3. Holding your breath while lifting weights. Breath holding, also known as the valsalva maneuver, during weightlifting increases blood pressure significantly, leading to lightheadedness, dizziness, nausea, hernia, heart attack or stroke. To avoid creating high internal pressures, inhale and exhale with each exercise phase of a repetition and breathe naturally during cardiovascular activity.

4. Not having a physical prior to beginning an exercise program. You want to have the most benefit with the least amount of risk and it would never be wrong for you to get a complete check-up prior to beginning activity — especially if you are over 45 or have other risk factors like smoking, hypertension, high cholesterol or obesity. If you meet two of the above criteria, you are considered to be at risk for heart disease, diabetes and stroke. While exercise is the best thing for your condition, beginning a program without the proper guidelines can do you more harm than good.

5. Exercising above your determined heart rate range. Continually pushing your heart rates to the maximal limits during your cardiovascular workouts is over-stressing your heart and lungs unnecessarily. When your heart rate is up to maximal loads, there is a greater chance for irregular heart rhythms. You don’t need to place such high demands on your heart to see cardiovascular benefits or to burn fat. If you are apparently healthy, the recommended range is 55-85 percent of your maximal heart rate.

6. Using hand or ankle weights while walking or during aerobic classes. Many fitness guidelines indicate that the use of hand weights during the aerobic portion of step training produces little, if any, increase in energy expenditure or muscle strength. The risk of injury to shoulder joints is significantly increased when weights are rapidly moved through a larger range of motion. It’s recommended that hand weights be reserved for strength training, where speed of the movement can be controlled.

7. Not listening to your body. Abnormal heart beats, pain, chest pressure, dizziness, lightheadedness, nausea, prolonged fatigue or insomnia following intensive exercise are signs of an over-trained body that may be at high risk for a heart attack or injury. Take a hint, and slow the down the pace or reduce the number of routines. It would be advisable to have a medical professional assess your condition if you experience any of the major warning signs of cardiac distress during an exercise session. If any symptoms persist during or following an exercise session, have your signs evaluated.



“Your PURPOSE explains WHAT you are doing with your life. Your VISION explains how you are living your PURPOSE. Your GOALS enable you to realize your VISION.”

– Bob Proctor, Author and Speaker

Cheers,

Eve :-)


Sunday, October 03, 2010

The 30-Minute Lower Body Workout

Legs 101

Your legs and glutes won’t get tighter and smaller unless your overall body fat is reduced. Let’s be honest here — you can perform all the leg and butt movements on the planet for hours a day, but it won’t make one bit of difference unless you lose body fat. Spot reduction is simply not possible.

This doesn’t mean we can’t place a focus on the legs and butt, it just means we have to use a smart approach.

You’ll need to perform cardiovascular exercise 3-5 days per week for at least 30 minutes and strength train 2-3 days per week using total body workouts that are brisk and challenging. Along with the above approach, I’ve had great success developing specialty routines for problem areas.

Perform your standard workouts each week, but add my leg and butt workout on two non-consecutive days per week. If you’re following the formula, you’ll begin to see and feel changes within 3-4 weeks!

Whenever you focus on a specific muscle, you always want to make sure that you perform the most efficient exercises possible. In addition, you want to do the most amount of work in the least amount of time.

1. Dumbbell Lunges

Starting Position:
• Stand straight with your feet together.
• Hold a dumbbell in each hand with your arms down at your sides

Movement:
• Step forward with the right leg and lower the left leg until the knee almost touches the floor.
• Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
• Alternate the motion with the left leg to complete the set

Key Points:
• Inhale while stepping forward.
• Exhale while returning to the starting position.
• The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
• Make sure your head is up and your back is straight.
• Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
• Your right knee should not pass your right foot. You should be able to see your toes at all times.
• If you have one leg that is more dominant than the other, start out with the less dominant leg first.
• Discontinue this exercise if you feel any discomfort in your knees

Perform 15 repetitions on each leg (alternating legs). Then, immediately go to the next exercise.


2. Dumbbell Close Stance Squat

Starting Position:
• Stand tall with your feet closer than shoulder width apart with a slight bend in the knees. Hold a dumbbell in each hand and rest one on each shoulder

Movement:
• Lower your body by bending from your hips and knees stopping when your thighs are parallel to the floor. Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees being fully extended

Key Points:
• Exhale while returning to the starting position. Inhale as you lower down.
• Do not let your knees ride over your toes (you should be able to see your feet at all times). It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
• Think about sitting back in a chair as you are lowering down.
• Push off with your heels as you return to the starting position. For variation and comfort, some may prefer to hold one dumbbell between their legs. The one dumbbell should equal the same amount as the two dumbbells combined

Perform 20 repetitions and immediately go to the next exercise.

3. Lying Gluteus Lift

Starting Position:
• Lie on your back with your knees bent and your feet on the floor.
• Place your arms at your sides for support

Movement:
• Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor.
• Slowly return to the starting position stopping just short of your buttocks touching the floor

Key Points:
• Exhale while lifting your glutes.
• Inhale while returning to the starting position

Perform 20 very tight contractions and go directly to the treadmill exercise which follows.


4. Treadmill Incline Power Walk

Starting Position:
• Stand tall with your legs straddling the belt.
• Choose the manual program.
• Step carefully on the belt.

Movement:
• Perform a 5 minute warm-up and then adjust the incline setting to 12.0. Increase your speed to 3.2mph – 3.8mph based on your fitness level.
• Incline Power walk for 6 minutes and then cool down for 1 minute.

Beginners should perform all exercises 1 time (1 cycle), intermediates 2 cycles and advanced exercisers 3 total cycles. Wait 60 seconds after each cycle before starting again. For the advanced group, please be prepared for a very challenging workout.

After two weeks, beginners may attempt the intermediate workout and intermediates may attempt the advanced workout.

Perform this routine for six consecutive weeks, follow your nutrition/meal plan and continue your standard workout (weights and cardio) and be prepared to reap some great changes. Don’t forget to stretch for 5-10 minutes after every exercise session.

Check with your doctor before beginning any exercise program.

Credit: Raphael Calzadilla

Cheers,


Eve :-)


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