Defining Eve Magazine Issue #4

DEFINING eve A QUARTERLY PUBLICATION FROM EDMONTON’S TOP WOMEN’S PERSONAL TRAINING STUDIO

THE METABOLIC

EQUATION

YOUR SWIMSUIT WORKOUT SWIMSUIT

MODERN

S A N D Y

STRATEGIES

T.V DINNERS

M c C A L L U M

HEALTHY RECIPE ALTERNATIVES

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GAMES

SUMMER 2006

5/15/06 12:41:16 PM

BIGGER IS BETTER Coming This Fall From Defining Eve An Exclusive New Women’s Only Studio And Private Gym

Opening September 2006 #204 18332 Lessard Rd. Hawkstone Plaza

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WELCOME

CONTRIBUTO R S

A few weeks ago I found myself having a somewhat philosophical conversation with an eight year old. “If you were stranded on a desert island…who and what would you bring with you?“ I have to give him credit- from the mouth of a babe, a question that I haven’t stopped to ponder since my own childhood. The conversation evolved into an exercise in self-exploration as we sat there listing the obvious, and not so obvious items each of us would need should we ever find ourselves stranded on a desert island.

While my young friend was having difficulties deciding whether to bring his Harry Potter books or his Spiderman DVDs, my choices were easy. Sunscreen, a stability ball, and a laptop- how else could I edit the Defining Eve Magazine? And as for people, who would I bring with me? Easy enough. I’d bring my family of course- and after interviewing this edition’s Woman in Motion, Sandy McCallum, I knew that I’d be out of my mind if I didn’t bring the Desert Queen herself with me.

While our opinions on what we needed to occupy our time and entertain us differed, there was one thing that we both agreed on: we could benefit from paring our packs down to contain only the bare essentials. We both felt that we would need nutrient-dense natural foods, plenty of fresh water, exercise, sleep, shelter and loving relationships. How convenient he said, all of these things are available to us here and now in Alberta. Smart kid.

This issue of Defining Eve Magazine is full of thought-provoking articles that invite you to examine what you are putting into and demanding from your body, and to explore how you can improve on various aspects of your life. We’ll share with you the skills necessary to lighten your load; your mental state, your favorite meals, and consequently yourself.

This summer we’re going back to the basics.

Yours in health,

Alexandra Senkow

Editor in Chief Defining Eve The Better Body Builders

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Summer 2006

Katelyn Kelly B.P.E., Katelyn enjoys utilizing the principles of Pilates and core conditioning to create long, lean and strong bodies.

She is most passionate about working with women who never thought they were athletic to show them how they are more capable than they thought. A recent trip to Uganda has given Katelyn many interesting stories, which has been largely beneficial to her clients- to help them keep their minds off of the intensity of particularly hard exercises.

Chrissy Ramstead, Bachelor of Exercise Physiology, ASEP certified Exercise Physiologist. Chrissy is passionate about helping women explore different exercise optons and enjoys teaching creative ways to incorporate daily activity. When she’s not working one-on-one with clients, Chrissy can most commonly be found outdoors running, biking, snowboarding, rollerblading, hiking or ice-skating, weather permitting of course.

Mary Jung, B.Kin, C.F.C., MSc., PTS. Mary is currently working on her Ph.D. in exercise psychology, and is passionate about teaching people how to adhere to exercise for life. In addition to her studies, Mary trains several clients and instructs various fitness classes. She relies heavily on exercise, meditation and her fiancée to keep her sane.

Alexandra Senkow, PFT, CFC. As Editor in Chief for Defining Eve Magazine, Alexandra is a noted expert on functional training and prenatal fitness, as well as a published fitness writer and presenter.

Alex has both traveled extensively, and lived abroad, a complement to her interest in learning new languages, which she hopes to pass on to her daughter Natasha .

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CONTENT PUBLISHER Little Red Rocket ED I T O R I N C H I E F Alexandra Senkow ART DIRECTOR

Dave Trump

M ANAGING EDITOR

Alexandra Senkow

A SSISTANT EDITOR

Mary Jung

C O N T R I BUTING WRITERS

MAIL 07 YOUR SWIMSUIT WORKOUT 14 SWIMSUIT STRATEGIES 18

Chrissy Ramstead, Christine Hardy, Katelyn Kelly, Alexandra Senkow, Dave Trump, Mary Jung

PHOTOGRAPHY

Ellis Brothers Photography

PHOTO EDITOR

Ed Ellis

DESIGNER WEB ARCHITECT WEB DESIGN

Dave Trump AluminiumMedia Heath Smith

SUCCESS STORY 13 ASK ALEX 06 WOMAN IN MOTION 23 EDI T O R I A L O F F I C E S Suite 200 10920 88th Ave. ADVERTISING SALES OFFICE Edmonton, Alberta, Canada T6G 0Z1 780-482-7030

PU B L I C R E L AT I O N S Alexandra Senkow Inquiries call 780-945-7030

WE’RE HIRING

BRIDAL BOOTCAMP 10 MIND GAMES 08 THE METABOLIC EQUATION 26

We are currently looking for the industry’s top:

PERSONAL TRAINERS MASSAGE THERAPISTS ATHLETIC THERAPISTS G R O UP EXERCISE INSTRUCTORS C U S T O M ER SERVICE REPRESENTATIVES If you’re a career minded fitness professional and would like to work for Canada’s top functional training studio send your resume to alex@definingeve.com ALL APPLICATIONS WILL BE KEPT IN THE STRICTEST CONFIDENCE

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ASK ALEX

Your Fitness & Nutrition Questions Answered

Hi Alex, I’m thin, but have cellulite on the backs and sides of my legs and I’ve noticed that I’ve lost a lot of the muscle I once had there. I hate the way my legs look now- is it possible to get rid of my cellulite?

Jane

When I run outdoors or do spin classes I get side stitches. I’m wondering what this is from since I don’t get the same pain in my ribs when I do the cross trainer or use the treadmill.

Thanks Alex!

Joan Brock

Jane, your battle with cellulite is pretty normal. Most women (statistics show about ninety percent) have some amount of cellulite on their thighs or buttocks.

Several factors contribute to the cellulite’s appearance including heredity, lack of the appropriate type of exercise and a diet high in fat. Often cellulite will worsen as fat deposits increase, though in some cases it can appear quite severe even in women with lower body fat.

So how do you reduce the appearance of cellulite? Unfortunately many women turn to well-marketed creams, gels and therapies; money better spent on healthy food and exercise equipment. Sorry to say that there’s no “quick-fix”, but by following an appropriate exercise program that tones the underlying muscle and reduces fat deposits, staying well hydrated and eating a balanced diet, you will regain some of your lost muscle tone, reduce the appearance of your cellulite and best of all... learn to love your legs again.

Hi Joan, Those painful cramps that you are experiencing below your ribcage while exercising are usually caused by shallow breathing. Accordingly, one of the most effective remedies for side stitches is simply to take very deep breaths so that your stomach expands each time you inhale.

It is more common to experience side stitches when you perform cardiovascular exercise at a higher intensity because your body responds to the increase in heart rate by taking shorter, shallower breaths. Likewise, exercising in very cold weather can make it uncomfortable or even painful to breathe frigid air deep into the lungs. This can make side stitches more likely and also more difficult to resolve.

The best course of action is increased awareness. Remember to take slow deep breaths in through your nose and the back of your throat when exercising, particularly during intense interval training sessions.

When exercising outdoors in cold weather, it is advisable to warm up indoors before heading outside.

CONNECT WITH US Want to share your thoughts about Defining Eve? We’d be happy to hear them.

Send your messages by mail or email.

Please include your name, address, and daytime phone number. Letters may be edited for length and clarity.

Send your letters to: Defining Eve, 200 10920 88th Ave Edmonton, Alberta. T6G 0Z1 or mail@definingeve.com

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MAIL Just a quick note to tell you how very pleased I am with the training and motivation I have received from my trainer.

I really wondered if anyone would be able to explain things simply, encourage me hugely and make me feel comfortable with my home gym. My trainer has done all of this with professionalism and a smile!

Thank you for being the company that has gotten me into the habit of exercising.

My normal routine is Monday to Friday, so when I hopped out of bed early one Saturday morning to exercise I knew that I had formed a strong habit where I was motivated to exercise. Thank you! Thank you!

Anything is possible- you have proven it.

L. Forest Edmonton, Alberta

3PECIALIZING IN HANDCRAFTED WOOD FURNITURE EXQUISITE HAND BLOWN GLASS

EXPRESSIVE ART PHOTOGRAPHY

METAL WORKS AND

I have been following Bobbi Robins’ journey in the Edmonton Journal and am so happy for her that she had the opportunity to work with you and that you have changed how she feels about exercise. What I liked most from the weekly updates on Bobbi’s progress was that the emphasis was not on her weight but on her fitness. When I read the columns, I realized that it wasn’t really about losing weight but developing a love affair with exercise, living a healthier lifestyle and gaining a better sense of self.

What I took away from this twelve week profile: once you start exercising, losing weight is just a bonus.

Anonymous

GREAT GIFT IDEAS

THERE S ONLY ONE

Editor’s Note: You can read more about Bobbi Robbins, this year’s New Year, New You Contest Winner in her success story on page 13 in this issue of Defining Eve Magazine.

3TREET %DMONTON !LBERTA 4 - ( 0HONE WWW TUGALLERY CA

Summer 2006

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Mind Games Christine M. Hardy

Zig Ziglar once stated:“You cannot consistently perform in a manner which is inconsistent with the way you see yourself.” This could not be truer or more applicable than when discussing the journey toward physical fitness. It all starts and ends with your own self-image. How you see yourself at a subconscious level ultimately drives your behavior.

This is why someone can know at a very conscious level that they should not eat at McDonald’s… but at the same time, find it next to impossible to resist the compulsion to do so.

Is it a matter of sheer will power? Not necessarily. It is a glaring example of a person’s self image controlling behavior. defining eve health

“The strangest secret in the world is that you become what you think about.”

fitness nutrition

- Earl Nightingale

If you see yourself as a “fit” and “healthy” person, you are more likely to train consistently, eat healthy, opt to drink fresh, clean water and take your vitamins regularly. Why? Because this is the behavior in which “fit and “healthy” people engage. On the other hand, if you see yourself as “fat” then you are more likely to skip workouts and over-indulge in unhealthy foods. Why? Because that is the behavior “fat” people engage in.

If you find yourself struggling with behaving in a manner consistent with someone who recently adopted a fitness lifestyle, then it may be time to examine and redefine your self-image. To ultimately succeed, you must construct a clear, vivid, mental picture of what you want. Forget what you think is “possible” or “realistic.” Greatness never comes from mere possibility. What you WANT will provide the motivational fuel necessary to ACHIEVE. In the words of Michelangelo, “the greater danger for most of us is not that our aim is too high and we miss, but that it is too low and we reach it.” So, think about what you really want and

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The next step is to burn that image into your subconscious mind much like computers burn information onto CDs. To do this, you must consistently and continuously recall that image. As human beings, our brain and central nervous system cannot distinguish between an event that actually occurred and an event vividly imagined. You must allow yourself to actually feel all of the emotions associated with having the body that you want.

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Shock Absorber Custom orders always welcome. regular prices for Defining Eve readers!

What do you look like in the mirror? How do you feel when you see yourself? How do others around you act? What do they say? How does that make you feel? When you create that vivid mental image and actually feel it, your subconscious mind not only accepts that experience as “real,” it takes those suggestions as commands or instructions and immediately works to materialize it. Considering that your subconscious mind is over 30,000 times more powerful than your conscious mind, you should be ever mindful of the thoughts upon which you choose to dwell.

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Creating that vivid mental picture and recalling it often is only the beginning. From there, you must take consistent action. With every single decision that you make, ask yourself this “would a person with the body that I want make this choice? “ then act as if you already have that body. Your behavior will follow.

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Including: • computerized scan • biomechanical assessments • shoe wear advice

Anna LaBrie, B.P.T., MCPA 10708 - 142 Street

Ph: 780.451.8611 Summer 2006

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defining eve health fitness nutrition

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Bridal Boot Camp First comes love. Then comes -- panic.

For many brides-to-be, this panic sets in during the selection of an expensive, full-length white dress. It is at this precise moment that they realize their perfect dress is really only perfect once they get into shape. And today’s fashions bare all; over eighty percent of wedding dresses are strapless, or backless, or both. With dresses too revealing to hide unwanted body fat or flabby arms, brides are taking the no-holds-barred approach to getting buff: Bridal Boot Camp.

These intensive exercise sessions take brides through a cardio and full-body toning workout designed specifically to help them look their absolute best on the day they walk down the isle. Participants are guided through a cycling and stability ball cardio component followed by a series of creative and cutting-edge resistance exercises. “Most women are concerned with how their arms and upper back will look in their wedding pictures.

But they are also driven to look their best in a bikini on their honeymoon. We aim to give them the best of both worlds.” says Alexandra Senkow, fitness director for Defining Eve. Gina Loretto, a recent Bridal Boot Camp participant admits that dropping a dress size and toning up for her backless gown were her primary goals. But she says she intends to continue her fitness-focused lifestyle “If there is one event that you want to be in shape for- it’s your wedding. But don’t get me wrong. I intend on looking as good for many anniversaries to come.”

Women registered in the course should be prepared to work hard, sweat and feel absolutely energized. The appeal of the six-week courses has attracted non-brides as well. Kali, a bridesmaid last summer was determined to look her best for her friend’s wedding. “I loved the challenge of this class- I know now that I look as good as I feel.”

For more information or to find a Bridal Boot Camp near you visit www.definingeve.com

Summer 2006

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canadian breast cancer foundation - revised

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SUCCESS ST O RY

Bobbi Robbins

New Year, New You Contest Winner I am a 37-year old mother of a14 year old daughter and a teacher’s assistant at Ross Sheppard High School. A regular at the gym in my early 30’s, doing cardio five times a week and being active outside, biking and walking nightly. When I moved to Edmonton in 2001, I adopted a more sedentary lifestyle…and the pounds started to creep on. Over the course of the 5 years that followed I gained 45 pounds. While I once was able to wear size 8, after a good half decade of inactivity I found myself squishing into a size 18.

Before I started exercising I didn’t have much confidence in my appearance. I would only ever look at myself in a mirror from the shoulders up-- trying my best to ignore the rest! Whenever a camera came out at a party or family gathering, I would be the one either running to the washroom or offering to take the pictures...anything to avoid being caught on film! I knew that this was not the body I wanted for the rest of my life.

I entered the “New Year, New You” contest offered by Defining Eve through the Edmonton Journal and was delighted when I won a Total Body Transplant; twelve weeks of personal training, three sessions a week.

The sessions kept me accountable, a huge obstacle in the past. Who hasn’t had a membership to a half dozen fitness facilities but never gone? When you have a trainer, things are very different. Not only are you more accountable, you have someone motivating you, educating you, and applauding every successe along the way.

Today I am lighter, more toned, fitter, more flexible, and two dress sizes smaller than I was three months ago, and I did it all without dieting. Winning the New Year, New You Contest offered by Defining Eve and the Edmonton Journal was just the kick-start that I needed to end my seven-year hiatus from exercise.

I have no aspirations to be a “cougar”, but I’m not embarrassed to say that I love the way that I look and feel today. Exercise has helped me to be the real Bobbi, with energy, good health and confidence! I love the way my clothes fit I notice I’m getting stronger and stronger with every workout. It is very rewarding to shed extra pounds, my overall fitness has also improved by leaps and bounds, and along with the knowledge I’ve gained, I am very satisfied with what I’ve been able to accomplish. Today I continue to work out several times each week and I’m on a good track to getting where I’d like to be.

My advice? Know that getting into a routine takes persistence. If you miss a workout you have to make it up. You can’t say I’ll do it tomorrow, because tomorrow turns into a week, which turns into a year, which turns into seven years, which is what put you where you are in the first place. Start moving….and just don’t stop!

Summer 2006

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Double BOSU Lunge

“Bikini.” Does this word a) conjure up fun images of lounging at the outdoor pool, or b) does it make you feel guilty as you reflect upon the french fries you had with lunch? With swimsuit season drawing ever closer, thoughts inevitably turn to the clothes you will be wearing and figure you will have at the various warm-weather engagements you have booked for this summer.

Standing Windmill

Lay on your back with a stability ball “tension set” between your knees and

health fitness

Try performing these exercises first with no props, adding in the BOSU, stability ball and finally adding weights, only when you are ready. Remember to keep your workouts fun and enjoyable- if exercising indoors makes you feel deprived, then take it outside!

Not only are the stability tools used in this workout functional and effective, they’re portable as well.

Begin with feet hip-width apart. Gripping weight, begin by raising your arms

nutrition

BOSU Pike

defining eve

These four exercises will tone and tighten your core (read: smaller, tighter midsection), firm your thighs and butt (giving you a distinct advantage at your next slow pitch tournament) and improve your balance and co-ordination. The secret to getting the most out of this workout, and in fact any workout, is to “straighten before you strengthen”. Engage your core during each and every exercise, being mindful of your posture as you execute the movements. A “tight” core will enable you to move with more power and balance, allowing you to get the most from each and every single lunge.

Dead Bug

Balance on one foot on the center point of a BOSU. Lunge back onto the If the calendar has you getting nervous about the onset of swimwear season, take heart. You can make some noticeable and satisfying improvements in the way you look and feel in as few as eight weeks. And of course, any time of year is a good time to commit to a life-long sensible fitness plan that includes cardiovascular exercise, strength training, and good nutrition.

Gripping the sides of the BOSU, slowly place both feet on the stability ball.

Double BOSU Lunge

Our Secrets for Swimwear Season Workout is a general fitness program designed to five you an idea of what we do at Defining Eve. If you are interested in a customized fitness program, or are in need of some serious motivation and encouragement to get on track, we would be happy to help.

Remember to consult with your physician when starting any new exercise program.

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L-5 Side

Month One

10-12 reps

10-12 reps

Beginner

1 set

1 set

Month Two

12-15 reps

12-15 reps

Intermediate

1-2 sets

1-2 sets

Month Three

15-20 reps

15-20 reps

Advanced

2-3 sets

2-3 sets

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Lun

de

second BOSU, bending both your knees to a maximum of a 90-degree angle before pushing yourself back into an upright position. Repeat with the same leg.

arms. Inhale as you slowly lower your opposite arm and leg away from the ball. Exhale as you bring your arm and leg back to the starting position.

to the side then bringing one hand over the head, with one elbow bent and the hand to the opposite hip with elbow bent. Slowly windmill until hands are on opposite sides.

Balancing in a plank position, deeply inhale. Exhale as you lift your hips to the sky, keeping your legs and back straight. Slowly return to your starting position. Repeat.

Lunge**

Dead Bug

Standing Windmill

A1-Forearm Swing**

BOSU Pike

10-12 reps

10-12 reps

10-12 reps

4-6 reps

1 set

1 set

1 set

1 set

5 reps

12-15 reps

12-15 reps

12-15 reps

6-8 reps

sets

1-2 sets

1-2 sets

1-2 sets

1-2 sets

0 reps

15-20 reps

15-20 reps

15-20 reps

8-10 reps

sets

2-3 sets

2-3 sets

2-3 sets

2-3 sets

2 reps

** These exercises and hundreds more are available on our web site: www.definingeve.com under the exercises link.

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group training Pilates Imagine an exercise program that you look forward to, that engages you, and that leaves you

defining eve

refreshed and alert with a feeling of physical and mental well being. The Pilates Method of body conditioning will do all this...and more. Pilates is an exercise system focused on improving flexibility and strength for the total body without building muscle bulk. Boxing Boot camp Punching, kicking, skipping, push-ups, and crunches...Not only is this training session a blast but it’s a great way to lose body-fat, tone your muscles and get out all your aggression! Bridal Boot camp Look and feel your best on the most important day of your life.There are very few occasions in your life as important as your wedding day. Whether you are the bride or a member of the wedding party you want to look your absolute best. Defining Eve can help you lose the weight you want and help you keep it off long after the honeymoon is over. Bounce! It’s time to take out your stability ball and pump, pump it up! Get a great cardio and strength workout, while learning moves that you can do on your own at home. This class will challenge your core stability as well as your willpower.

health

Defining Eve classes are available in studio as well as your community.

Check our website (www.definingeve.com) for class times and locations, or call 482-7030 to register.

fitness nutrition

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Flor-Essence Herbal Tea Blend – Dry or Liquid and the NEW Flor-Essence Rejuvenating Cream We all know the things we should do to stay healthy, and yet for some reason, most of us don’t stick with it long enough to see results. Experts say it takes 21 days to make something a habit. Now you can make healing a habit, a ritual you can incorporate into your busy schedule. Flor-Essence Herbal Tea Blend is an antioxidant tonic and gentle daily detox you can use everyday. Flor-Essence is gentle enough for daily support or taken at a higher dose will provide a deep cellular cleanse.

Find Flor-Essence products at the big fresh market where you’ll experience an oasis of natural products that will enhance your health and lifestyle: effective supplements, the freshest selection of organic produce, delicious whole food groceries and natural bodycare.

Store Hours: Weekdays 10 am till 8 pm. Weekends 10 am till 6 pm

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12120 Jasper Avenue, Edmonton Tel. 780.433.7374

5/15/06 12:45:11 PM

SW I MSUI T STRATEGIES defining eve health fitness nutrition

T

ry as we might to get in shape before having to reveal our bodies to the world (or at the very least to the folks at the local outdoor pool), it seems there are always a few more pounds that we could lose or jiggles we could tone and tighten. Women are indisputably self critical- and never more so than when they are standing in front of a three-way mirror in a swimsuit shop.

For many of us, there is an amount of positive self-talk required to make it through an afternoon of trying on swimsuits that were seemingly designed for none other than runway models and the mannequins in the store window. Considering the typical runway model is 5”ll and 117 pounds, (not attainable) and that we do not have the luxury of having our own makeup artist, hairstylist, and light crew walk with us every step we make on the beach- we should give ourselves more credit for how we look in the dressing room mirror, fluorescent lights and all.

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Like in any other area of life, it’s best to focus your energy on what you can change rather than dwelling on what you cannot. Remember, we do have the ability to work on our on bodies for summer, to improve on how we look and feel, and to become stronger, more fit and healthier versions of ourselves. And while you may not transform your figure overnight, each workout is a step towards a more rewarding and less traumatizing swimsuit shopping experience next year. Start by finding a fitness plan that works for you.

Defining Eve’s Secrets for Swimwear Season Workout on page 14 is a fine example of a workout focused on toning the midsection and legs, key figure elements whether you will be wearing a one-piece or two this year.

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Selecting the right swimsuit for your body type will likewise accentuate your best features while camouflaging other less attractive areas.

If, for example, you carry weight in your lower half (pear-shaped some might say), look for a suit that is a solid color from the waist down, with a print, a bold color block, or a ruffle on the top, to draw the eye upward.

Meanwhile, top-heavy women should aim to find a bathing suit that draws attention to the hip area. If your body type is straight (lacking a defined waistline), find a suit that has a pattern at the bust and hip area with a solid print at the middle -- again drawing the eye to the areas you feel confident about. One of this season’s favorite beach silhouettes is the V-neck halter suit, which draws attention upward to your face, a style that can bring out the best in almost any figure type.

Also important, is locking in on the right size. While this may sound simple enough, wearing clothing that doesn’t fit properly is one of the biggest fashion faux pas women make.

What many of us don’t realize is that our regular clothing size is really only a guideline.

Start by finding the swimsuit you like in the size you think you are, but before you head into the dressing room also grab the same suit a size smaller and one a size larger, and try on all three before deciding if it’s right or wrong for you.

It may also be time to change your focus and stop thinking about a day at the beach as being just about the bathing suit. It’s really about the whole look, and the experience of having a great time in the sun with your friends or family. Even if you have not lost all the weight you expected to lose for the 2006 summer season, walk tall, pay attention to posture, and wear a smile. A happy, positive facial expression radiates inner beauty, and that always outshines everything else.

Boost your confidence at the pool

By Alexandra Senkow

Choose well.

1.888.HSF.INFO • www.heartandstroke.ca

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A Fare Compromise

By Alexandra Senkow and Mary Jung

Making healthy adjustments to your favorite recipes.

defining eve health fitness nutrition

If you’ve partaken in any number of tasteless, calorie free meals, whether self-inflicted or at the mercy of a dear friend or relative, the idea of lower-fat cooking may make you cringe. Perhaps memories come flooding back of “light” tasting recipes that bore absolutely no resemblance to the dishes they were supposedly inspired by. If you too are a skeptic of recipe retrofitting, the following tips will help you to gain a different perspective and likewise a healthy respect for the fine line between preparing healthy, light meals and recipe stripping.

Lightening up your favorite dishes will help to lighten up you, as well as the load on your knees, the pressure on your zippers, and the mental stress of being overweight. Read on and learn that creating healthy fare without feeling like you’re eating cardboard is possible!

It is of course true that there are some foods that are just simply meant to be laden with fat and calories. Foods that are inherently dependant on large quantities of ingredients you are trying to avoid, fettucini alfredo and pure decadent chocolate truffles, for example are not to be messed with. When you’ve gotten to the point that you’re undercutting the integrity, appearance and flavor of the dish so much that you might as well not bother, then it’s time to review your menu choices.

That said, most dishes can be created with half the fat and calories without you even noticing the difference. And it is with these 20

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foods that you can save on the calories and fat grams, which will assist you in your quest to lose weight. Its best to try to focus on the salads, soups, stir-fries, omelets and lightly grilled meats – in other terms- focus on foods in which most of the ingredients are already naturally good for you. By making any adjustments to your standard, everyday fare, you are saving your hips and thighs from quantities of totally unnecessary dietary fat.

“Lightening up your favorite dishes will help to lighten up you, as well as the load on your knees, the pressure on your zippers, and the mental stress of being overweight.”

I know that the food police will tell you that any person who discourages you from stripping all the fat, flavor and sugar out of traditional recipes is part of a global conspiracy hell-bent on perpetuating dangerous eating habits. But the thing is, it’s not so much that these foods are evil in themselves. What’s dangerous is that we think that we should be able to eat these dishes in quantity, whenever we like – even if getting away with that requires stripping down recipes to the point that they don’t bear the slightest resemblance to the dishes that inspired them. And then, predictably, our lack of satisfaction just drives us to eat more. Reserve those rich but time-honored foods for special occasions – allowing them to be enjoyed just the way they are, fats, sugars, calories and all- in relatively small quantities of course. Recognize that not every day is a holiday.

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• Use high-flavoured condiments in your dishes. Curry paste, roasted garlic purée, miso and the like are all natural flavor enhancers that take the place of commercial products (packaged sauces and gravies, for example) that are full of unhealthy additives.

• Substitute refined sugar. Most baking recipes have too much sugar anyway, and you can usually eliminate 15 to 20 percent of it without a second thought (except that you may need to add a little more flour to compensate for the reduction in dry-ingredient volume).

• Use whole grain flours. By using whole grain flours (in total or in part) in place of all-purpose white flour you will add some welcome fiber to your diet. Keep in mind however that whole grain flours will make for a more robust texture (heavier, chewier) and are not as suitable for pastries as for heavier baked goods such as muffins or breads.

• Minimize dessert heft. There are dozens of naturally “light” dessert options, particularly in the summer months when orchard fruits are in season. Try angel food cake topped with fruit purées and sliced fruits that complement each other, or fresh berries topped with light custard mixed half-and-half with a fruit yogurt.

• Reduce the fat content. Veggie purées and broths can be used as fat substitutes in everything from salad dressings to whipped potatoes. Try softening mashed potatoes with puréed carrots and rutabagas and a little chicken stock rather than bathing them in cream and butter.

• Make your own low-fat and no-fat sauces. Choose sauces tzatziki (a Greek yogurt and cucumber sauce), herb pestos (they don’t have to be all oil and nuts), salsas and low-fat homemade vinaigrettes.

If you’re committed to living a healthy life, learn to shop and cook with wholesome and natural ingredients. We challenge you to try at least two of the switches in this article, and then decide whether the change is worth it. Once you get the hang of what you can and can’t do without in a recipe, you’ll be the master of healthy cooking. Before you know it, friends and relatives will be hounding you for your new and improved lower-fat recipes!

Here are some ways to lighten up the calories and/or fat content of everyday foods: USUALLY EAT: Fatfree skim milk

(90 calories/cup)

SWITCH TO: Unsweetened soy milk (70 calories/cup)

Store-bought large carrot muffin

Homemade carrot muffin

(500 calories)

(~160 calories)

Beef hot dog

(46 grams is 242 calories)

Store-bought granola

(35 grams is ~300 calories)

Veggie dog (46 grams is 50 calories)

Homemade museli (35 grams is ~ 180 calories)

Grande white hot chocolate with whipped cream (16 oz is 580 calories) Grande vanilla bean latte made with sugar-free vanilla shot and fat free milk, no whipped cream (16 oz is ~200 calories)

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What’s Cooking?

The concept of frozen dinners originally arose out of an unusual problem. After Thanksgiving one year, Swanson & Sons found itself with a large inventory (270 tons to be exact) of unsold turkey and no room for storage in the company warehouses. Gerald Thomas, a company executive, got the breakthrough idea from the trays used for airline food service and the TV dinner was born.

Frozen dinners have been touted as simple, easy to prepare meals since their introduction more than 50 years ago. In 1954, Swanson introduced the first TV dinner, which included portions of turkey, corn bread dressing and gravy, butter peas, and sweet potatoes.

While the classic TV dinners of the fifties are still available at local grocery stores, they haven’t changed much. At best you’ll find yourself sitting down to a dinner packaged in cardboard and aluminum that tastes about as great as cardboard and aluminum; the true downside?

-conventional frozen dinners are loaded with sodium and preservatives.

In it’s typical “outside the box� fashion, Culina, a local bistro located at 9913 101 Street in Edmonton, has taken to packaging TV dinners that go far beyond anything that Swanson ever imagined. Elegant enough to keep any foodie happy and tasty enough to serve even when your not pressed for time. Brad Lazarenko and his sister Cindy’s creations are exactly what they claim to be, frozen, fresh, fast food. Made from wholesome, gourmet ingredients, these heat-and-serve meals offer convenience without compromise.

ALL DINNERS SERVED W APPLE PEAR CRISP

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D E F I NING EVE’S W OMAN IN MOTION SANDY M c C A L L U M This past April, Sandy McCallum became the first North American to race the grueling Marathon des Sables a record seven times. In this event, considered to be the toughest stage race in the world, athletes cover 150 miles of the Sahara Desert in Morocco over the course of 7 days, the equivalent of 5 marathons back-to-back. A shining example of human perseverance, McCallum will attempt to break yet another record over the course of the next year, by participating in six desert races around the world in twelve short months.

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Desert ultramarathons require trekking across dunes of sand in intense fifty-degree heat, carrying a week’s worth of food and supplies on your back. Organizers only provide rationed water, tents, and medical aid. There are no toilets, showers, or beds. Though these races may sound extreme, Desert ultrarunning is gaining in popularity, and athletes like Sandy McCallum are taking it to a whole new level.

Most of us would like to believe that within ourselves there is the ability to rise above excruciating pain, to conquer self-doubt and to survive in extreme conditions. Very few of us however would ever attempt to confront the type of physical and psychological boundaries that 39-year-old Sandra McCallum breaks through every time she sets foot in the sandy deserts of North Africa. There is no need to embellish or exaggerate, the threats of races such as the Marathon de Sables are very real. Throughout the race’s fifteen-year history, one man has died, while others have slipped into a coma. Participants have endured symptoms ranging from dehydration, exhaustion, dysentery, dizziness, chills, vomiting, and fainting.

The daughter of a fighter pilot, McCallum originally hails from Medicine Hat Alberta, but spent her youth traveling all over the world with her family. Now the seasoned world-traveler calls Edmonton home, though she spends very little time here, with yearly races booked around the globe. In response to her desire to adventure, live life on the absolute edge and push her body to its furthest limits, this local athlete has dedicated the last seven years of her life to racing through some of the most grueling conditions on earth.

Formerly a Calgary television reporter and journalist, McCallum traded in her career to compete in ultrarunning. Because the demands of her training are the equivalent of a full-time job, Sandy thrives on the financial sponsorship of companies like Advil to support her vision. Having sacrificed many of the conventional creature comforts most Canadians enjoy to pursue her dream, McCallum credits her single-mindedness as the attribute which allows her to not only live through but enjoy the barren conditions of the desert.

Sandy’s experiences over the past decade have paved the way for what promises to be her most meaningful adventure to date, a camel trek across the Sahara Desert and back. In 2007 McCallum will travel across the North African deserts, from the west coast of Africa to the Nile and back again- a journey that will take two full years. In preparation for this journey, McCallum will spend three months training in Morocco, learning everything that she can from a local guide about desert life, the weather, the dangers and diseases. This desert odyssey will take Sandy through 10 countries, a distance of about 9,000 miles. The journey will begin and end in Morocco, the country where Sandy first fell in love with the Sahara.

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When did you first start to set your sight on running ultramarathons?

“I’ve come a long way. When I first got into running, it was more for fitness than for sport. I had no intentions of competing in marathons at the time. I remember running my first mile thinking that I would never run a marathon. For the next thirteen years I worked as a television reporter, and at that time I continued to build my endurance and eventually began running marathons. I developed a love for running, but I wasn’t happy with my career and I needed a change. When I quit my job I started reading everything I could about the desert. I decided to travel around the world competing in desert ultramarathons. ” Why the desert?“I always felt a calling for the desert. It is so incredibly beautiful. The landscape is gorgeousred sand against the blue sky. Some days you run in a straight line forever, trying not to look up and see how big it is, then in the middle of nowhere, you’d see these little children, a nomadic family herding goats or the odd camel, and wonder, how did they get here, where did they come from?”

What specific training, if any, has given you an advantage?

“Cross-training. In addition to running 100 plus miles every week, I do strength training and core exercises. I try to recreate the conditions of the desert in my workouts. I prepared for one race by doing the stair-climber and riding an exercise bike in a sauna for a month straight, though it wasn’t quite as hot as the temperatures you face in the desert. I’ve also snow-shoed up to the peak from the base of Sunshine. Pool running is great too because it the water mimics the feel of running through sand.

Proper nutrition has become an important part of my training as well in recent years. I’ve been a very slight build all of my life so I’ve never had to watch calories. I’d think- I’m doing a six-hour run today, I can eat whatever I want. But you can’t do that. I’ve since learned to look at food as fuel and I’ve seen continual improvements in every race since.”

What do you find to be some of the desert’s greatest challenges?

“Being out in the desert for a full week it’s tough, not just physically, but emotionally. I race alone; carrying all of my food and supplies for the whole trip. You run through different scenarios in your mind; you could fall ill, you could have a nagging injury.

I’ve had dysentery twice now and started hallucinating, vomiting uncontrollably.

You have to bring runners two sizes larger than your feet to accommodate swelling from the heat and blistering. To keep out the sand, you need to wear gaiters, as a mountain climber would to keep out snow. One particular year my footwear did not work and my feet were rubbed raw.

There’s always a challenge in desert races, as you can imagine the

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desert is not a very forgiving environment. I see most of these challenges as obstacles that I can overcome through planning, developing better strategies each race. But you have to know your limits, some people don’t and you see how much they suffer. It reminds you that you need to be careful.”

What types of sacrifices have you made?

“I’ve had to sacrifice a lot to do what I do. Until recently I haven’t been able to own my own home. And I don’t have children, now I live vicariously through my friends and my family members. But I feel that when you sacrifice this much you can’t look back and be bitter. You have to stand behind the choices that you have made.”

What inspires you?

“Some people are inspired by great film or music, others are inspired by the accomplishments of other athletes in their field. I’ve realized in the last year that I have to start giving back to the community. My love for children has inspired me to use these races and the press that I receive to raise money for charity. That’s what inspires me, what motivates me, the thought of being able to use these races as a way to give something back.”

What’s next? Where do you go from here?

“I am planning a camel trek across the Sahara Desert; to hike across the North African deserts on camelback, from the west coast of Africa to the Nile and back again. To do that, I plan to use the next year to learn all that I can about survival and endurance in the desert, beginning with the Gobi March, a 240 kilometer trek through the Gobi Desert in China at the end of May (2006).”

To learn more about Sandy McCallum and her Sahara Odyssey, visit her website: www.saharaodyssey.com where you can read about her races, and fundraising opportunities.

Summer 2006

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THE METABOLIC EQUATION

by Chrissy Ramstead

defining eve

In theory weight loss is a simple concept. Fewer calories in than calories burned will equal a caloric deficit, resulting in weight loss. But if weight loss and weight management are based on such simple mathematical equations, why do some of us find it so hard to drop those extra pounds?

health fitness nutrition

In reality, the answer to weight loss is as straightforward as understanding just how much energy your body actually burns every day and finding ways to increase your metabolic rate (the amount of calories that your body requires daily). Because weight loss is an equation of calories in versus calories out, in order to create a deficit you need to positively affect (increase) your body’s calorie burning capacity. You can effectively target your metabolism in one of three ways: The first way we can increase our body’s calorie demands is called the Thermic Effect of Feeding (TEF), which has to do with the type of foods we eat. It may seem to be a shocking statistic but the calories burned in the process of eating, digesting, and absorbing food can account for as much of 10% of our total daily energy expenditure. The TEF is not the primary focus in weight management, but should still be recognized as a way to maximize your energy output.

Eating foods high in protein, fat and fiber take more energy to break down than refined carbohydrates and simple sugars, making your body work harder at digesting your food. Consuming more foods closer to their natural state is a simple, yet effective way to give your metabolism an extra boost!

The second component of your metabolism is the Thermic Effect of Physical Activity. How much you move constitutes approximately 10-35% of your total daily energy expenditure. This is the most variable component since more active people burn more of their total daily energy through physical activity than less active people.

It’s also the component that can create the most negative energy balance (and weight loss) by increasing the amount of purposeful physical activity you do each day.

The largest component of your metabolism is your Basal Metabolic Rate (BMR). This is the metabolic component that most people 26

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blame for their inability to lose weight. Your BMR determines the amount of calories you burn just by being alive - even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person. However, by increasing the amount of lean muscle tone in your body, you can affect the amount of calories that your body requires each day- even at rest! After all, muscle tissue is very “calorie expensive” to maintain while body fat is “calorie cheap” comparatively.

Although genetically we all have a different metabolic makeup, there are 4 ways you can increase your body’s calorie expenditure... and get the most from your weight loss efforts! #1- Incorporate strength training into your routine. Muscle burns more calories than fat. Studies reported in the American Journal of Clinical Nutrition and Journal of Applied Physiology showed that adding about 4 pounds of muscle weight through strength training can increase your metabolic rate by 7 percent! This can be done by performing strength training exercises 3 times a week. Challenging your body to recruit more muscle cells than it typically uses leads to denser muscle rather than bulky muscle. Also properly modified the exercise you perform as your body becomes accustom to them is important in maintaining the muscle development to avoid weight loss plateau and boredom. #2- Move it! The more physical activity you do through out the day will increase the amount of energy you expend. #3- Eat a little- more often. There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. #4- Adjust your caloric intake. Since the number one factor that influences BMR is body mass, a loss of body weight will decrease a person’s metabolic rate, and vice versa. As you lose weight you body will require less calories to keep in going. Adjust your intake accordingly.

By understanding how your metabolism works and applying these 4 tips you will be able to tip the energy equation in order to see the weight loss results you want.

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5/15/06 12:45:51 PM

Introducing One On One Pilates Matwork And Reformer Classes

AVAILABLE SEPTEMBER 06 IN OUR NEW HAWKSTONE STUDIO

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Fitness Solutions for a Healthy Lifestyle NEW STUDIO AND PRIVATE GYM

• Personal Training • Pilates • Group Exercise Classes • Yoga • Massage Therapy • Pre/Post Natal • Bridal Boot Camp • Nutrition • Defining Eve is Canada’s premier provider of personal training and fitness solutions for women. At Defining Eve we are dedicated to enhancing women’s lives through exercise. Our team of fitness and healthcare professionals are committed to helping you achieve your goals. We strive to make exercise highly accessible for all of our clients and can work with you out of your home, your office or in our studio. We offer a wide variety of services designed to help you maintain a successful exercise routine and healthy lifestyle habits.

to find out more about defining eve visit www.definingeve.com, call us at 780 482 7030 or visit our women’s only studio at suite #200 10920 88th ave

The BETTER Body Builders

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