July’s Healthy Lifestyles Newsletter

Choose Health and Fitness as a Lifestyle

Not as a Fad!

Welcome to my monthly newsletter.  You can now look forward to my fitness and nutrition tips and motivation at the beginning of each month.

This Month’s Topics:
1) Nutrition – Lunch in a Snap
2) Fitness – Exercise Of The Month
3) Wellness – Drink to Stay Healthy
4) News – Eva in the Media

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1) Nutrition – Lunch in a SNAP!

I grew up eating a delicious lunch that my mom called Tuna Snaps a.k.a Tuna Melts. It still remains one of my most favorite delicious and nutritious lunches!

Here’s my yummy recipe…

1 can water packed flaked white tuna, drained
1/4 cup chopped celery
1/4 cup chopped pepper (any color)
1/4 cup chopped red onion
1/4 cup reduced-fat mayonnaise
1/2 tbsp lemon juice
2 tbsp Italian dressing
1 tbsp pepper
1/2 cup shredded or sliced reduced – fat mozzarella cheese
2 whole wheat English Muffins, Rye or Pumpernickel bagels

1. Preheat oven to 350°F
2. Add all ingredients together and mix
3. Spread one-quarter of mixture on each half. Put halves on baking sheet, sprinkle or lay the cheese on top and bake for 10 minutes.

Servings: 2
Great source of protein, fiber, carbs and fat

2) Fitness – Exercise Of The Month

Plank Walk/Push Up Combo

Exercise: Targets Core and Upper Body
1. Start standing feet together, arms by your side

2. Bend over into standing forward stretch, reaching for your toes, place hands flat on the floor

3. Keep toes planted, walk your hands forward to plank position, place hands wide

4. Do one push up

5. Keep your hands planted, walk your feet back into your hands

Thats one rep
6. Repeat by walking hands forward and starting sequence again

Tips: Keep your neck inline with your spine at all times, keep core engaged
Start with 5-6 reps – Increase as necessary

3) Wellness – Drink to stay healthy!

In times of stress, harsh environments, seasons, or whenever the body is in need of reinforcement, Echinacea Tea can be used to supply the boost required to maintain the body’s resistance to infection, to mend injured tissue, and to stimulate healthy body functioning.

I SWEAR by this stuff to keep my immune system strong and incorporate it in my lifestyle of exercising and eating right to stay healthy.

My favorite brand available at Noah’s: Organic Echinacea Tea by Traditional Medicinals Teas

4) News – Eva In the Media – In case you missed it…

Oh So Cosmo TV
My episode will air again this Sat Jul 4th

12:30 AM (for all you night owls)
ch 262 on Rogers and 608 on Bell

Meghan Ford, the nutritionist from my Fitness and Nutrition workshop and I will be featured in the 30 minute episode.

Glow Magazine
Summer 2009 edition, I’m Quoted in a Health + Beauty Article!

To read the article you can visit my blog:
http://torontowomensfitness.wordpress.com/2009/06/21/how-to-get-your-dream-body/

Some great tips included, please feel free to leave your comments on the blog…

Toro Magazine
In June I was interviewed in ToroMagazine

To read the article and see the “artistic” photo shoot visit:
http://toromagazine.com/?q=node/1784

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A little encouragement to live by in July:

In order to motivate yourself to achieve your dreams, dream BIG, and when you reach goals along the way, reward yourself and celebrate! Remember, to enjoy the journey, it leads to the fulfillment of the destination.

If you like what you are reading or tried last months tips, then please take a minute and let me know, comment below…

Be well and have a wonderful start to the summer.

Eva

The RONA MS Bike Tour

GearingUp.Ca

Now in its 20^th year, the RONA MS Bike Tour raises much needed funds for research and vital services for people currently living with MS. With your help we can find a cure for MS.

EVENT INFO:
Here is some information about the upcoming Bike Tours.
Please click on the location for more details.

Grand Bend to London 150 km  July 25 to 26

Brampton to Waterloo 190 km  August 15 to 16

Niagara 40 km or 75 km          August 23

Toronto 30 km or 55 km        

September 13

QUICK FACTS ABOUT THE RONA MS BIKE TOUR:
▪ Began in August 1989
▪ There are five RONA MS Bike Tours that take place in Ontario each year
▪ It’s a fun event for cyclists of all ages and fitness levels
▪ All Tours include:

o food and beverages

o rest stops

o cyclist support vehicles

o first aid

o basic bike repair services

o finish line massage and BBQ

ABOUT MS:
▪ Canadians have one of the highest rates of multiple sclerosis in the world
▪ MS is the most common neurological disease affecting young adults between the ages 15 to 40 in Canada
▪ MS can cause loss of balance, impaired speech, extreme fatigue, double vision and paralysis
▪ Its effects are physical, emotional, financial, and last a life time
▪ Currently, there is no cure
▪ More FAQ

CONTACT THEM:
▪ Official RONA MS Bike Tours website
▪ GearingUp.Ca – official blog
▪ Be a fan on Facebook

▪ Twitter @MSBikeTours

How To Get Your Dream Body

Health + Beauty Glow Magazine Summer 2009 (I’m Quoted)

By: Tania Kwong

Whether you’re looking for instant fixes or long-term solutions, Your body – beautiful plan starts right here. From foods that help rejuvenate your skin to innovative products that help fight cellulite, our Experts reveal the health and beauty tricks that will get you to your happy body place – once and for all. Get ready to flaunt it.

REVIVE DULL SKIN
Eating the right foods can bring your skin back to life. Pearle Nerenberg, a dietitian in Montreal, recommends adding high quality foods that contain disease-fighting antioxidants – such as fruits and veggies that are rich in color, like berries, sweet potatoes and red peppers – to your shopping list. “Antioxidants absorb free radicals, so they help keep skin healthy at the cellular level,” says Nerenberg.

Incorporating small doses of heart-healthy unsaturated fats like peanut butter, avocado and olive oil into your diet can also improve your skin and make it radiant. “These fats actually help make skin tight, strong and healthy,” says Nerenberg. Omega-3 fatty acids are great because they have anti-inflammatory benefits – you can find them in fatty fish like trout, sardines and mackerel, as well,as flaxseed and supplements. Steer clear of excess sodium and simple sugars found in processed foods like potato chips and cookies. “They give the digestive system a shock,” she says. “lt’s like putting pure astringent on your face as opposed to a nice lotion.”

Adding a skin-specific supplement to your daily routine can give your skin a boost and provide ingredients that your diet may be lacking. lmedeen’s Time Perfection capsules contain proteins and polysaccharides (complex carbs) – which are important for skin’s structure and moisture – as well as vitamins, minerals and antioxidants and promise smoother, stronger,younger-looking skin in 90 days.

lf your body could use a radiance makeover, slough away dead skin cells with a salt scrub. “Dead sea salts have the highest quality of minerals,” says Andrea Walker, an aesthetician based in Montreal. For an all-natural blend, she suggests mixing equal parts grape-seed oil and Dead Sea salts together with lemon – a natural alpha hydroxy acid – and scrubbing gently all over your body. “lf you’re too rough, you could make your skin even drier,” advises Walker. After showering, lock in moisture with a hydrating body lotion ” Use one with a hint of shimmer to really give your legs a shine boost.

SMOOTH CELLULITE
There may not be a magical cure to rid our bodies of the dimply fat deposits we know as cellulite, but there are ways to disguise it. Today’s firming products are more advanced than ever. Clarins High Definition Body Lift smooths cellulite by targeting a new found protein barrier that blocks fat-releasing enzymes. lt also allows for increased caffeine (a known stimulant that helps smooth bumps) absorption by 60 percent.

For instant gratification, you can try the new Elancyl Cellu/Reverse 14 Days Stomach and Waist formula, which contains Szechuan pepper extract (to reactivate and boost naturally occurring fat-burning proteins), and brown algae extract (for its firming benefits.) Wish you could treat cellulite in your sleep? Try Biotherm’s new Celluli Laser lntensive Night – it is based on chronobiology (biological timekeeping) and fights our nighttime-occurring cellulite triggers: sugars turning into fats, fat storage and a slower drainage system.

Tailoring your exercise regimen can also help treat problem areas in a big way. Start by incorporating at least 30 minutes of high-intensity cardio into your daily routine. Try child-play activities like jumping jacks or skipping rope. To keep things interesting, Eva Redpath, a personal trainer in Toronto, suggests alternating feet with each jump or using one foot first and then the other.

Walking for half an hour every day is another great way to get your heart rate and circulation going. “l don’t recommend a stroll in the park,” she says. “You need to get your heart rate up and walk at a brisk pace to reap the benefits.” Spinning classes at the gym can also do wonders for cellulite-prone areas. “Make sure that you’re working out with high resistance because you want the burn in your glutes to be intense,” advises Redpath.

Strengthening your glutes and quads will also help minimize the look of cellulite. Do a combo of walking lunges and stationary squats to target them. While the amount of reps varies by individual, always aim to fatigue your muscles. “l would say 15 to 20 reps and three sets in a row at least three times a week,” she says. Use your own body weight as resistance, or do them with a 10-pound dumbbell in each hand for increased intensity.

GET TONED
Even novices can take advantage of the most effective toning moves for your arms, abs and legs. Push-ups are your arms are best bet because they work a host of different muscles (chest, core, triceps and biceps).“You can place your arms wider so that they target your chest or bring your elbows toward your rib cage to work your triceps,” says Redpath.

To tone your midsection, try doing three sets of 12 bicycle crunches. Lying on your back with your fingertips behind your ears, bend one leg and bring your knee toward your chest (in the direction of your opposite shoulder) as you lift your shoulders off the ground. Straighten your leg while twisting your upper body to the opposite side and lift the knee of your working leg. “Keep alternating sides while pushing your feet in a peddling motion,” says Redpath.

Doing three sets of 12 walking lunges will really help firm up your glutes.”Make sure that both legs are at 90-degree angles when bending, and keep your knee above your ankle on your front leg,” she says. Otherwise, you may inflict a knee injury.

Believe it or not, using body-bronzing makeup (think temporary bronze, not self-tanners) on your arms and legs will make them look leaner by contouring them. “They make your arms and legs look slimmer by giving them dimension when the light hits,” says Scott Barnes, a celeb makeup pro who created Jennifer Lopez’s famous glow. Not only will it give you a Victoria’s Secret-worthy shimmer but it can also serve as a quick day-to-night fix by accenting your collarbone and legs. lf you’re fair-skinned, mix it with your regular moisturizer or buff the color down with a towel after application. And don’t forget to apply bronzing powder to your face!

BANISH SCALY FEET
Pricey pedis can easily eat into your summer beauty budget, but that doesn’t mean you have to neglect your feet during sandal season. DIY treatments are just as effective at maintaining healthy feet. Invest in a pumice stone to keep in your shower and use it on the balls of your feet and heels as needed; follow with a gentle exfoliating scrub and foot cream. For extra TLC, use a hydrating mask on your feet once a week to give your tootsies an extra moisture boost. You can also apply Vaseline to them before bed (it seals in moisture) and wear cotton socks overtop. Once your alarm goes off, you’ll wake up with super-silky feet.

If brittle nails are your nemesis, strengthen them by eating protein (like eggs, nuts or cheese) at every meal. Vegetarians should go for legumes like lentils and kidney and black beans. Popping a multivitamin will also help fortify your nails. lf you have any irregularities in nail color, you may have a mineral or vitamin deficiency in your diet. “lt’s usually a sign that you’re missing a trace mineral like zinc, magnesium or B-vitamins,” says Nerenberg.

Healthy Ways To Cope With Stress

This Oh So Cosmo Tv episode shows ways to cope with the stresses and issues we come across in our daily lives, in positive and healthy ways. Sing, Blog and Dance it out (featuring Eva Redpath)

Flare June 2009 Issue -Stop The No Results Workout! (I’m Quoted)

Kick The Top – 10 Habits In the Way of Your Best Body

by: Yuki Hayashi

I . YOU’RE SPENDING TOO MUCH TIME AT THE GYM.
Think short and sweet when it comes to your workouts. Forty-five-minute workouts that incorporate periods of high intensity are the fastest route to a lean, toned appearance, says Tommy Europe, personal trainer and host of Slice’s The Last 10 Pounds Boot camp.

Plus, interval training will get you sweating quickly and recovering before fatigue or pessimism sets in. After your warm-up, do “30 seconds of hard [cardio] work at nine out of 10 on the effort scale. interspersed with 90 seconds of light cardio at four out of 10 on the effort scale,” says Stuart Phillips of McMaster University’s exercise metabolism research group in Hamilton. Repeat this high-intensity/ low-intensity cardio (run/light jog, hard rowing/gentle rowing, hills/plains) for 10 minutes, then round out your workout with 30 minutes of strength training.

During a workout, “your heart rate should hit 80 percent of your age-predicted maximum,” says Phillips. You don’t have to stay in that high-intensity zone for the entire workout (see tip No. 4), “but intermittent bouts are effective and have marked effects,” he says. So wear a heart-rate monitor or use the guides on the machines (keep in mind, though, that they may not be exact).

2. YOU’RE SKIPPING WORKOUTS.
“It’s important to stay consistent with exercise in order to see results and, even more important, stay excited and inspired,” says Eva Redpath, a Toronto certified personal trainer. Whether you commit to three days a week or five, the point is, you have to commit.

If you go it alone and regularly find yourself bailing, join a group class or enlist a personal trainer or workout buddy.”Don’t isolate yourself if you don’t have to,” says Redpath. If regular workout peeps are what get you to the gym, find some.

3.YOU’RE DOING THE SAME OLD THING.
Beware the workout rut. You need to mix things up and keep your body challenged or the desired slimming will stop, as your body uses less muscle strength and effort (which translates to burning fewer calories) when it becomes used to a particular workout.

“Don’t let your body become adapted to the ’stress’ of exercise,” says Phillips. “Change your routine every 2-4 weeks. Novelty prevents metabolic efficiency from setting in.” Redpath, who created Body Conditioning by Dancers, a dance-, Pilates- and yoga-based group class, says ways to do that include adding speed, distance or resistance to a current program or trying something completely new.

4. YOU’RE PUTTING IN SOME EFFORT – BUT NOT GOING FULL OUT.
“Workouts should be intense, challenging and consistently changing” says Europe. Your results are going to mirror the effort you put in,” says the Vancouver-based former professional football player. True, watching E! while chugging away at low intensity on the elliptical machine will improve your heart health somewhat, but it’s not going to blast away belly fat or carve muscles.

5.YOU HAVEN’T GONE BEYOND THE VISION BOARD.
Using this cousin to collage (as a visualization to make your dreams a reality) is a bit dorky, but a fitness journal, on the other hand, maybe just what you need to kick your own butt at the gym. Motivate yourself with encouraging phrases. Record and ramp up incremental fitness goals. Keep track of achievements and setbacks. Add tear sheets of exercises or recipes you plan to try. “If you write about your efforts, you’re more likely to follow through on your goals,” says Redpath.

6. YOUR DIET IS A MESS.
Think your hard-core Thai kickboxing class justifies scarfing down that cheeseburger afterward? Sorry no. “Only the combination of more physical activity and dietary restraint will [allow you to achieve] healthy weight loss,” says Charlene Chen, a registered dietitian at Vancouver General Hospital. Chen says recent studies point to a higher-fiber, higher-protein diet as the best way to curb hunger and increase your sense of fullness so you don’t overeat.

Super-athletic ladies aside (those gals may need more calories to prevent injury and to maximize performance), if you’re aiming to lose weight, says Chen, the healthy average woman should aim for a 50-25-25 split between colorful (non-root) veggies, protein and complex carbs at mealtimes. What would that look like? One or two cups of leafy veggies, 4-6 ounces of lean protein (such as grilled chicken or flsh) and half a potato (skin on; if you peel it, you’ll lose tons of nutrients found right under the skin) or half a cup of brown rice.

“And drink plenty of water,” says Chen, because thirst is often mistaken for hunger. Snacks are your friends, though, specially before a long workout. Consider carb snacks that are about 100 calories, such as a banana or three medium-sized high fibre wheat crackers, suggests Chen. That will ensure you have enough energy to complete a good workout. Anything more than that might get stored as fat or interfere with your workout.

7. YOU’RE BEING A COPYCAT.
Your best friend looks hot, so copying her workout is the way to go, right? Wrong. “Women of different builds have to work out a little differently. If you want to achieve a lean, toned appearance, you need to know how your body reacts to resistance training,” says Europe. Your fitness regimen and your diet-as well as your results-will differ depending on your build. (For tips geared at different body types, check out Edward J. Jackowski’s book Escape Your Shape.)

8.YOU’RE SLACKING OFF OUTSIDE THE GYM.
Do you drive to the office to save time getting to your apres-work Spinning class? Or let your BF walk Coco alone because you’d rather sleep in? Don’t use workouts as an excuse to get lazy outside the gym, says Phillips. The formula for slimming” is still just energy in, energy out,” he says. You need a calorie deficit to lose weight (that is, you need to burn more than you eat; see sidebar). If you’re slothful outside the studio, your workout isn’t going to work any miracles.

9. YOU’RE ONLY DOING CARDIO.
Strength training is very misunderstood. It’s worth saying, once and for all, that lifting weights won’t-repeat, won’t make you look like Mickey Rourke in The Wrestler. Women don’t have enough testosterone or lift weights heavy enough to bulk up like that, says Phillips. Strength training will, however, make you stronger, more toned and more likely to shed poundage, since it keeps your metabolism elevated for as long as 24 hours post-workout (unlike cardio).

10. YOU’RE NOT ENJOYING YOURSELF.
If your workout is a drag, you’ll be less motivated to make it to the gym and it will feel like a sentence.

Who wants to live like that? Things to do to shake it up:
- lnvest in a new iPod and killer playlist.
-Try something completely different, such as break dancing or hooping (think hula hoops, version 2.0, with weighted hoops and advanced dance moves).
-Splurge on premium toiletries for your gym bag.
-Stock only discount-store products at home so you need to work out to use the luxe stuff.
-Buy new workout clothes that flaunt your curves.

Need Workout Clothing?

Dedicated Clothing Factory Warehouse Sale

Dedicated Clothing is a Canadian based clothing manufacturer who specializes in high quality yoga & active wear.

This weekend they are having a WAREHOUSE SALE
Friday 12pm-6pm, Saturday 10am-5pm

Dedicated Wearhouse (Entrance West Side Door)
910 Westport Cres.
Mississauga, Ontario

Check out their website,
http://www.dedicatedclothing.com

WAREHOUSE SALE PRICES
CASH ONLY. SALES FINAL.

If you need to update your wardrobe, now is your chance!

June’s Healthy Lifestyles Newsletter

Choose Health and Fitness as a Lifestyle

Not as a Fad!

Welcome to my monthly newsletter.  You can now look forward to my fitness, nutrition tips and motivation at the beginning of each month.

This Month’s Topics:

1) Nutrition - A Natural Snack, That is Fun and Enjoyable As Well As Good For You!
2) Fitness – Exercise Of The Month
3) Wellness – Wake Up Refreshed
4) News – Body Conditioning by Dancers ~ 10 Week Summer Session (Registration Starts Tomorrow)

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1) Nutrition – A Natural Snack, Thats Fun and Enjoyable As Well As Good For You!

My New Addiction: LÄRABAR’s
Their Food Philosophy: Simple. Pure. Delicious.™

LÄRABAR firmly believes that the foundation of a healthy mind, body and spirit is derived from what you eat. And what you eat is healthiest and most satisfying when it’s in a whole, natural state.

LÄRABAR’s are a healthy indulgence you can feel good about eating.

And ladies “feeling good” is what it’s all about. I’m first to admit I LOVE my sweets, and if I could eat dessert after every meal I would. FINALLY, I’ve discovered LÄRABARs an indulgence that is natural and scrumptious.

With delicious flavors like: Cherry Pie, Apple Pie, Cashew Cookie, Banana Cookie, Peanut Butter Cookie, Cinnamon Roll, Cashew Cookie, Pecan Pie, Lemon Bar,  Chocolate Coconut Chew, Ginger Snap, and Key Lime Pie…Oh MY!

Available at your local Health Food stores – stock up and keep them in hand!

2) Fitness – Exercise Of The Month

Triceps Dips (Back of the arm)
No equipment required here

Exercise: Tricep Dips
1. Sit on floor with your knees bent and hands directly underneath your shoulders.
2. Tighten your abdominals, bend your elbows and lower your body to the ground in a tricep dip.
3. Keep your elbows pointing straight back and only go as far down as you comfortably can.
4. Return to start position.

Tips: Keep your hips high– this is a tricep dip, not a bum dip!
Variation: use a chair or park bench, try lifting one leg, or use a stability ball.

Start with 2 sets of 20 dips – Increase as necessary

Say ” au revoir” to upper-arm jiggle and “bonjour” to buff arms.

3) Wellness – Wake Up Refreshed!

Brighten your mornings!

Light tells the brain it is time to wake up. Your mind will respond to light and bring you out of sleep. Leave your curtains or blinds open to wake up with the sunrise. Or try to get 30 minutes of light first thing in the morning. Consider an outdoor walk as soon as you wake up, or as an alternative to commuting to work in the morning -getting your exercise in and waking up your brain, or try to have your breakfast by a sunny window.

Lights, Energy, Action – Have A Great Day!

4) News – Body Conditioning By Dancers – 10 Week Summer Session

Do you have any Health and Fitness Goals over the summer?
Choose a Toronto Fitness Program that’s fun and easy to commit to this SUMMER!

Registration starts TOMORROW!

10 WEEK SUMMER SESSION DATES
Sundays 1:30 pm – 2:45 pm
—June 21st – Aug 30th (No Class Aug 2nd)

Mondays 10:00 am – 11:15 am
—June 22nd – Aug 31st (No Class Aug 3rd)

Mondays 8:05 pm – 9:20 pm
—June 22nd – Aug 31st (No Class Aug 3rd)

Wednesdays 8:00-9:15pm
—June 17th – Aug 26th (no Class July 1st) *New Location

Thursdays 10:00 am – 11:15 pm
—June 18th -Aug 20th

Thursdays 8:05 pm – 9:20 pm
—June 18th – Aug 20th

For More Information and To Register Visit:
http://www.evaredpath.com/signup.htm

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A little encouragement to live by in June:
Try setting a realistic long term objective, and choose short term goals to make getting there an easier ladder to climb.

Start your workouts with an intension in mind and never loose sight of it while training – it keeps you on track and focused on achieving your goals!

If you like what you are reading, tried last months tips, then please take a minute and let me know, leave a comment below…

Be well,
Eva