NUTRITION

Calories In, Calories Out – It’s Your Choice!

In:        Hardee’s 2/3 pound Monster Thick Burger Combo (includes burger, medium fries

and a 20oz soda) has 2,110 calories and 127 grams of fat! If you choose to eat the

entire combo meal at one sitting you will consume all of your calories for the day and

your RDA of fat for more than two full days!

www.hardees.com

.

Out:     On your mark, get set, go!  The average 150 pound person would have to run at an

11 mile per hour pace for about one and ¾ hours to burn off those 2,110 calories.  To put

it in perspective for you, the winner of the Men’s Marathon Race in the Summer

Olympics ran over 12.5 mph to win the race! 

In:        Your Homemade Combo consisting of a sliced turkey and cheese sandwich on whole wheat, baked potato chips, and a 20oz diet coke has about 600 calories and just 15 grams

(25% of RDA) of fat.

Out:     If you choose, you can run at the 11 mph pace and burn those calories in about 30

minutes or you can walk about 5 miles at a comfortable pace and you will still burn off those

600 calories.  One other thing, if you eat this rather than the Hardees meal, you can have

dinner and breakfast along with this lunch all on the same day!  Yum!

FITNESS

            Run – Your Life Depends On It

The results of a study conducted over 20 years show that running not only keeps older runners healthier than older non-runners, but also helps the older runners to live longer.  Researchers have also concluded, based upon this study, that other aerobic exercises such as walking may also provide the same benefits to older adults as running.

At the start of the study, the participants were 50 years old or older.  There were 284 runners who ran about four hours each week, and 156 healthy non-runners.  By the end of the study

the participants were in their 70s & 80s and the runners were running about an hour and 15 minutes each week. 

Nineteen years into the study, just 15 percent of the runners had died compared to 34 percent of the non-runners.  According to Dr. James Fries, “Running delayed the onset of disability by an average of 16 years, and that is largely a conservative number, because the control group [non-runners] was pretty darn healthy.”

Researchers were also surprised to discover the health gap between the two groups only increased with time.  In other words, the runners maintained their good health while the control group’s health deteriorated during the study period.  Keep in mind, when the study began in the early 1980s the thinking was that vigorous exercise, especially running, would actually harm older adults, and cause a variety of joint and bone injuries.  This study proved just the opposite.

We know vigorous aerobic activity has a huge impact on our health and well-being, but it is important to understand there are health benefits realized from all types of activity.  You must be physically active throughout your entire life – your life truly depends on it.

                                                                                                                                                                       Healthday, August 11, 2008

 September is Ovarian Cancer Awareness Month (article originally printed Sept. 2007)

We don’t hear much about ovarian cancer, but we should.  Here’s why:  Ovarian cancer is the #1 gynecologic killer of American women.  Over 14,500 women will die of ovarian cancer this year alone. 

If caught early, 90% will survive 5 or more years.  However, less than 25% of those diagnosed with ovarian cancer discover their disease in the early, curable stages.  Most cases are not found until the cancer has metastasized; reducing the 5-year survival rate to less than 1 in 4.  

It is often said ovarian cancer whispers, so listen to your body.  With no standard test or screening available, ovarian cancer is very difficult to recognize and diagnose.  The early symptoms are vague and often attributed to other ailments or even stress.  Pay attention to changes in your body and see your doctor if the following symptoms persist for more than three weeks:

·         Bloating

·         Urinary urgency

·         Pelvic/abdominal pain

·         Difficulty eating/feeling full quickly

·         Fatigue

And don’t wait, hoping for the symptom(s) to go away.  Ovarian cancer creeps up and kills quickly.  I know this because my mom was just 47 when diagnosed with ovarian cancer and she was still only 47 when she died of this horrible disease.

For more information, or to learn your risk of ovarian cancer, please visit my website at www.my-trainer.net/resources and click on the link to the National Ovarian Cancer Coalition.

Boot Camp Results

How would you like to lose an average of about 7 ½ pounds, 5 inches and 2.35% body fat in just four short weeks?  That’s exactly what the women in the Summer Fitness Boot Camp did!  Four women lost a total of 30 pounds and 20 ¾ inches!  Believe it or not, they lost over 23 pounds of body fat!  If you’d like to experience the same results, please click here for more information about the Fall Fitness Boot Camp that starts September 15th!

UPCOMING EVENTS

Sept. 4 – Oct 30 Every Thursday 5pm-7pm  – LAT/WAT Loop Walk  Show your support for those participating in the Lose a Ton/Win a Ton contest sponsored by Growing Healthy Habits in Orrville.   Click here for more information.

Sept. 13 – Eighth Annual Dolores Sawan Family Day & Walk for Ovarian Cancer held at Akron General Health & Wellness Center – North, 4300 Allen Road in Stow.  Click here for more information.

Sept. 13 – Healthy Living Expo 2008 at the Akron General Health & Wellness Center – North, 4300 Allen Road in Stow.  10am – 4pm.  Click here for more information.

Sept. 30 - Free! Bone Densitometry Heel Scan at Dunlap Community Hospital.  Click here for more information.

Sept 15- Fall Boot Camp  Please join me for an 8-week Boot Camp starting Sept. 15^th and get ready for the start of the holiday season just 10 short weeks away.  If you begin your weight management program now you’ll look fantastic just in time for the holiday season!  Space is limited and it’s first come, first served.  Please click here for more information or feel free to call me at 330-201-4698.

            Something To Think About

“An hour of basketball feels like 15 minutes.  An hour on a treadmill feels

like a weekend in traffic school.”                                                ~David Walters

Have a healthy day!

Linda