Perfect Fit Personal Training

A blog to enlighten you about health and fitness

FITNESS EXPERT AND PERSONAL TRAINER GIVES TIPS ON STAYING STRESS FREE THIS HOLIDAY SEASON, THROUGH EXERCISE :: Wire Service Media

FITNESS EXPERT AND PERSONAL TRAINER GIVES TIPS ON STAYING STRESS FREE THIS HOLIDAY SEASON, THROUGH EXERCISE :: Wire Service Media.

Leave a comment »

Breast Cancer in Women Under Age 40

Breast Cancer in Women Under age 40 may not be talked about enough, but here is some information on Breast Cancer in Women Under age 40: Breast cancer is the most common form of cancer among American women, and the leading cause of death for women ages 40 – 59. Early detection is key to helping women survive. In fact, according to Cleveland Clinic “More than 90 percent of women whose breast cancer is found in an early stage will survive.” [i]

5 percent of all breast cancer cases occur in women under 40 years old, [i] and when it does it’s often harder to detect and more aggressive [ii] than in older women. Assuming that breast cancer only occurs in older women, younger women often ignore the warning signs and delay treatment. By being proactive and adhering to the following tips women of all ages can reduce their risks, and increase the odds of early detection, diagnosis and effective treatment. Breast Cancer Prevention Tips · High Risk Factors in young women § Family history – If someone in your family has had breast cancer § Genetic Mutation – A certain gene is linked to breast cancer risk (BRCA1, BRCA2) § Radiation Therapy – Too much exposure to radiation can increase risk · Starts with healthy habits[iii] o Limit alcohol intake – have no more than one drink a day o Stay active to help maintain a healthy weight – obesity increases your risk of developing breast cancer, especially after menopause o Breast Feed – The longer you breast feed the less likely you are to develop breast cancer, because breast feeding balances hormones, lowering levels of some cancer related hormones. o Quit smoking · Other risks[iv] o Menstrual Cycle § Early menstruation – Females that start menstruation at 11 or younger are at a higher risk § Late menopause – The longer a woman menstruates the longer her breasts are exposed to estrogen § Late pregnancy or never getting pregnant –During pregnancy your estrogen levels are much lower · It is important to have screenings o Start having regular mammograms at 40 years of age (the standard is 50, but EHE recommends 40 years old) o Women in their 20s and 30s should have a clinical breast exam every 3 years o Breast self exam – know how your breasts look and feel normally so if you detect any changes such as lumps or discolorations you can consult a doctor [v] o MRI – Recommended if… § High inherited risk – could be a better way to find tissue and tumors than a mammogram No Matter what age, if your family history puts you at high risk, or you find signs of breast cancer, you should seek advice from your doctor about screenings and possible treatment. This information was brought to you through Perfect Fit Personal Training by: EHE International’s Advisory Board, the Life Extension Research Institute (LERI)EHE is the oldest preventive care company in the US, dedicated to proactive management of health.

Leave a comment »

SITTING AT WORK ALL DAY INCREASES DIABETES RISK IN WOMEN

FOR RELEASE MAY 1, 2012

From:

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

 

 

SITTING AT WORK ALL DAY INCREASES DIABETES RISK IN WOMEN:

ACADEMY OF NUTRITION AND DIETETICS OFFERS TIPS TO REDUCE YOUR RISK

 

CHICAGO – A new study finds women who spend four to seven hours a day sitting are more likely to show early signs of type 2 diabetes, but researchers have found no such link in men. During National Women’s Health Week and beyond, the Academy of Nutrition and Dietetics encourages all women to take steps to increase physical activity and decrease their risk of developing diabetes.

 

“The reality for many Americans is that we work nine-to-five jobs and are sedentary most of the work day, increasing our risk for developing type 2 diabetes,” said registered dietitian and Academy of Nutrition and Dietetics Spokesperson Jessica Crandall. “The good news is that type 2 diabetes is preventable through maintaining a healthy weight and engaging in physical activity throughout the day, not just after you get home from work.”

 

The risk is still significant for women even if they engage in moderate or vigorous physical activity after a sedentary day at the office, according to the study published in the American Journal of Preventative Medicine.

 

“If you have a desk job, fight the urge to be a desk potato and take frequent breaks throughout the day—go for a walk or go to the gym during lunch, and instead of picking up the phone to call a coworker during the day, walk to his or her office to talk,” Crandall said.

 

Crandall also recommends taking short stress breaks throughout the day. “During the day, take a brisk ten-minute walk, stretch your muscles and stand while you’re on the phone instead of sitting,” she said. “Also, keep the candy bowl off your desk to avoid the urge to nibble for stress relief.”

 

According to Crandall, it is also important to know if you are at an increased risk for developing type 2 diabetes. Risk factors include obesity, physical inactivity, older age, family history of diabetes, history of gestational diabetes or race/ethnicity.

 

The prevalence of diabetes is at least two to four times higher among African American, Hispanic/Latino, American Indian, and Asian/Pacific Islander women than among white women. Because of the increasing lifespan of women and the rapid growth of minority populations, the number of women in the United States at high risk for diabetes and its complications is increasing.

 

“If you’re at risk for developing diabetes, work with a registered dietitian to develop an eating plan tailored for your lifestyle,” Crandall said.

 

“When you take steps to prevent diabetes, you will also lower your risk for possible complications of diabetes such as heart disease, stroke, kidney disease, blindness, nerve damage and other health problems—that’s a big reward for you and your family and friends,” Crandall said. “A registered dietitian is the one of your best teammates when making these lifestyle changes.”

 

In commemoration of National Women’s Health Week, the Academy of Nutrition and Dietetics has developed a library of information for women interested in eating right. To learn more, visit www.eatright.org/womenshealth.

###

 

 

Leave a comment »

Diabetes On-The-Go

From Chef Robert Lewis:

Diabetes On-The-Go
Growing Industry Helps Diabetics Maintain Active Lifestyles

A whole industry has grown up around freeing diabetics to lead less restricted lives. New on the market, or on the verge of being introduced, are three “firsts”: tubeless insulin pumps, a needleless blood-glucose monitoring system, and diabetic-friendly frozen foods.

With the number of diabetics growing worldwide – 246 million at last count, according to the World Health Organization – businesses are motivated. In 2011, diabetes therapeutic products were a $23.7 billion dollar industry feeding a growing population that’s starving for a better quality of life, says Chef Robert Lewis, “The Happy Diabetic,” author of two cookbooks for people with the metabolic disorder.

“It wasn’t long ago that Type 1 diabetics had to be sure they packed ample sterile syringes and insulin, whether they were going to work for the day or on a road trip,” he says. “Monitoring blood sugar levels, which is crucial to keeping vital organs healthy, was painful, primitive and hit-or-miss.

“And food? That’s been the hardest. A diabetes diagnosis can feel like a life sentence of bland eating.”

Among the “firsts” Lewis says diabetics can look forward to:

• The first tubeless insulin pump. Thirty years ago, people with insulin-dependent diabetes had to give themselves shots around the clock to control their blood sugar levels. In some cases, diabetics were hospitalized to ensure they got the insulin necessary to prevent ketoacidosis, a condition that can lead to coma and death. In 1983, the insulin pump was introduced. It attaches to the body and provides continuous insulin injections. But while it was a major breakthrough, it can be bulky and awkward, with a dangling catheter. The most recent innovation is a streamlined version called the OmniPad. It has no tubes, it’s smaller and it attaches anywhere on the body with adhesive. It also has a built-in glucose-monitoring system.

• The first needleless glucometer. The Symphony tCGM System uses ultrasound to monitor blood-sugar levels, which will free people from the painful pricks needed to get a small blood sample for testing multiple times a day. The device, which attaches with adhesive to the body, continuously tracks glucose levels day and night and can send the readings to your smart phone. Under development for more than a decade, Symphony is undergoing the studies necessary to win regulatory approval.

• The first diabetic-friendly frozen meals. Meals-in-a-Bun (www.lifestylechefs.net) will arrive in Northeast U.S. grocery stores beginning in July and roll out across the country through the end of the year. They’re low on the glycemic index, low in sugar and carbs, high in soluble fiber, low in trans fat, high in lean protein and low in sodium, Lewis says. “And the best thing is, they are delicious.” The five varieties – two vegan and three vegetarian – include selections like Thai Satay, mushrooms, broccoli and tofu in whole-wheat flax bun. “This is particularly exciting because, while there have been advances in equipment that makes life easier for diabetics, there haven’t been for convenient, packaged foods.”

Diabetics who do not watch what they eat may wind up suffering kidney damage, stomach problems, heart disease, pneumonia, gum disease, blindness, stroke, nerve damage, complications during pregnancy, loss of limb and other health problems, according to the CDC.

But many Americans are trending toward healthier diets, eating less meat, gluten, salt and sugar, Lewis says. Tasty foods developed for diabetics will be excellent choices for them, too.

“What’s good for diabetics is good for everyone,” he says. “And you don’t have to give up one teaspoon of flavor.

“There’s a reason why I am called ‘The Happy Diabetic’; I have discovered the joy of nutrition-rich food.”

About Lifestyle Chefs

Lifestyle Chefs is a Santa Clara, Calif., company specializing in creating meals inspired by world cuisines and using only natural, healthy and nutritious ingredients. Lifestyle Chefs’ products are all vegetarian and diabetic-friendly, perfect for families who want fast, convenient meals that are low in calories, high in nutrition and robust in flavor. Chef Robert Lewis, “The Happy Diabetic,” was diagnosed with Type 2 diabetes in 1998. He specializes in flavorful recipes that won’t spike a diabetic’s blood sugar.

2 Comments »

Oats: More than a Breakfast Food!

Hello there,

Please check out this article I wrote in the Dollar Stretcher on the benefits of oats:

http://www.stretcher.com/stories/12/12jan09e.cfm#

Lots of great info; hopefully you’ll find out something new about oats, or how to use oats in a new way.

What do you eat for breakfast?

1 Comment »

Zumba. Tae Bo and P90X- Fitness Trends Worth Following

Fitness trends come and go, but certain ones have lasting power. Zumba  is a fitness trend that could easily stay the course. Some of the reasons that fitness trends last are:
  • They are accessible- if it’s hard to come by or get to, people will not make the effort. Zumba can be found on dvd’s as well as many fitness centers across the country.
  • They are fun- if it has a fun atmosphere or moves that make you laugh and feel good, it’s something that you will want to repeat over and over again.
  • It’s a real way to lose weight- classes that have a good atmosphere and motivating music make you want to move. The more you move, the more calories you burn, and in turn, the more weight you will lose.
  • You can do it with a friend or on your own. Having someone else to work out with makes it more social and in turn, more fun. You are more apt to stick with something if your friend is also doing it.
Zumba, P90X and Tae Bo are all super fun and motivating ways to work out. These trends are sure to be around for some time.
Tae Bo
What do you think? Have you tried any of these fitness trends? If so, which one is your favorite and why?
Leave a comment »

Who Likes The Spa?

Hello out there on this beautiful day!

Spring is here and summer is right around the corner. That means tank tops, shorts, and less clothing than usual. Are you ready for summer clothes?

Now is the time to prepare your body for the summer; it takes at least six weeks to see real results, but 8-12 weeks are even better.

April is the month to take control of your health and fitness and get in shape.

It’s also a great time to start training with Perfect Fit Personal Training, because we are giving away gift certificates to Spa Utopia! If you have never been, this is a great opportunity.

If you sign up in April for 12 sessions or more, you will get a free $100 Spa Utopia Gift Certificate!

If you refer a friend to train, and they sign up for 12 or more sessions, you will get a free $100 Spa Utopia Gift Certificate!

So if you’re not sure about training, bring a friend. Between the two of you, you can get your 12 sessions and get your free spa certificate.

This offer runs out at the end of April, so act now!

604 318 6534 is the number to call. Get your sessions now to get fit for spring.

Leave a comment »

Four Minute Workout!

Get in a quick workout before or after work; combine it with cardio and abs and you’re good to go.

Leave a comment »

Sunny Sunday

Hello all,

 

What a gorgeous day here in Vancouver today!

Sunshine really encourages and motivates us to get off our behinds and get something done.

Get outside and enjoy the extra vitamin D; the sunshine vitamin. Do some yardwork, go for a walk or bike ride, or just get moving outdoors today.

A half hour walk can be invigorating even if you are not moving really fast. You can make it a social occasion by inviting a friend.

Whatever you do, try to be active every day. The more you do, the more normal it will feel to be active regularly.

 

Happy Sunday!

Leave a comment »

Stay Fit Over the Weekend- Quick Video Tutorial

Stay Fit over the weekend

 

Hello all!

 

Here is a quick video on staying fit over the weekend. I hope it is useful for you!

 

Nicole

Leave a comment »