October marks the start of Breast Cancer Awareness month. Each year, this terrible disease is brought to the forefront of our minds with various fundraising opportunities to help find a cure. Yet, sadly we are still awaiting one. About 1 in 8 women, and about 1 in every 1,000 men, will develop breast cancer over the course of their lifetime.1 It is a disease that not only affects the lives of those afflicted, but their loved ones as well. The good news is that there is hope.
This hope can come in the form of great organizations like Padres Pedal the Cause that fundraise for cancer research. This year marks the third consecutive year that LA Fitness will support Padres Pedal the Cause by helping to fundraise for its efforts. 100% of Padres Pedal the Cause’s donations fund cancer research projects, including research relating to breast cancer. To help aid the efforts of Padres Pedal the Cause, LA Fitness has designed a few specialty t-shirts (the LA Fitness Shop Pink Shirts) in honor of the event. LA Fitness will donate a portion of the proceeds from the sales of the LA Fitness Shop Pink Shirts to Padres Pedal the Cause.* Make sure to order your limited edition LA Fitness Shop Pink Shirt today before they sell out!
Additionally, if you are an active cyclist or cycle enthusiast, and want to pedal your way to making a difference, Padres Pedal the Cause is hosting a special event from November 11-12th in San Diego. If you would like to get involved, here’s how:
An interview with Ilke E.W.
In order to help learn a bit more about breast cancer and the effect it has on the body, we interviewed LA Fitness Group Fitness instructor, Ilke E.W., who helped explain what her battle with breast cancer was like. (You may recognize Ilke from our previous article this year!)
Q: When were you diagnosed with breast cancer?
Ilke E.W.: First time in 2005. Second time in 2011.
Q: How was the cancer detected? What led up to you going to have it checked out?
I.E.W.: First time I felt a lump in self-examination. My mammogram was clear a few months prior. I had young kids. Second time around I caught it via MMR that I insisted having. The second one was caught at stage 1.
Q: How did you feel when you initially received the news?
I.E.W.: I heard it during my doctor’s visit after biopsy. I felt kind of lost and confused. I was young. I did not smoke. I ate well. I had two kids that I breastfed. I exercised. This was not supposed to happen to me.
Q: Did you have a good support network as you were fighting through it?
I.E.W.: Not at the beginning. I was busy dealing with surgery followed by chemotherapy. Saint Joseph Hospital had a lot of workshops and help groups. I did not attend during my second cancer episode. I had support since I got to know a lot of people in the cancer circuit. I got involved with American Cancer Society and became their high roller fundraiser. I still do fundraising for cancer patients using Zumba®.
Q: Did you use any services or programs to help you through the treatment process?
I.E.W.: I got referrals for wigs from organizations. I got an expensive wig. My chocolate lab was very fond of it and I could not rescue it from her. I ended up using baseball caps with scarfs.
Q: What was your biggest obstacle while undergoing treatment?
I.E.W.: I had complications with surgery. I did not take time off from my full time work. Juggling hospital and doctors’ visits with work was very challenging.
Q: What would you like others to know about breast cancer, who may not know much about this disease?
I.E.W.: Do self-exams. Be your own advocate. Do not take everything your doctor tells you for granted. Understand your treatment and the medications you are taking along with their side effects, complications and their aftermath. Read and read and talk to other patients. Eat well and be knowledgeable about exercise and nutrition. And relax. Breast cancer is treatable and is not a life sentence. Do not freak out. My doctor advised me to do lumpectomy followed by radiation second time around. I opted for radical mastectomy instead.
Q: As a group fitness instructor for LA Fitness, did you find it hard keeping active during treatment?
I.E.W.: I was active during treatment. You do not have energy but you can manage. Reduce your load but do not stop exercising and/or teaching fitness.
Q: What advice would you give to women, and men, battling breast cancer?
I.E.W.: Surround yourself with positive energy. Cut out relationships that are toxic. Do not fall into “poor me” mode.
Q: What advice would you give friends and family of those battling through this disease?
I.E.W.: Ask for help and accept it. Let people help you out.
*Padres Pedal the Cause contributes 100% of all donations toward cancer research projects. To learn more about Padres Pedal the Cause and its cancer research initiatives, click here. Proceeds donated to Padres Pedal the Cause exclude amounts charged for shipping & handling and sales tax. An amount representing credit card processing fees and the costs incurred by Pinpoint Marketing Group, Inc. (“Pinpoint”) to produce the LA Fitness Shop Pink Shirts shall be excluded from the donation to Padres Pedal the Cause; such amounts shall be retained by Pinpoint and not donated. The responses above reflect the opinions of the interviewee and do not in any way reflect the position of Fitness International, LLC or its affiliates. This article is not meant to be construed as medical advice. Consult with your doctor if you have a health issue or if you are considering beginning a new fitness regimen.
Source:
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What can I do to gain weight fast? I am trying to gain at least 10 pounds in a month or two and I need any advice on what to eat to gain weight.
– Rosalinda V.
Your best bets for maximum healthy calories are nuts, avocado, cheese, oils, and pesto, followed by ground beef, tortillas, pudding, au gratin or scalloped potatoes, bisque soups and chowders. Choose dense produce such as winter squash, peas, carrots, corn and bananas, and rich cereals like granola and muesli. To maximize calories, add 1 Tbsp. powdered milk or juice concentrate to each Cup of fluid milk or juice, respectively. Fried foods and any bakery goods saturated with butter, cream or sauce certainly have more calories per bite than their plain counterparts. Whole-fat dairy foods contain nearly double the calories than the fat-free versions. And, of course, if you are able, simply increase the volume of what you already eat.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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Salads, by nature, are supposed to be healthy, right? Many times they are, like a side house salad of lettuce, tomato and cucumber with light vinaigrette meant to compliment a meal. Yet entrée salads can top 1000 calories and include a full day’s supply of fat and sodium! The mixed greens and vegetables aren’t to blame. And while the healthy plant fats (nuts, olives and avocado) can add significant calories, these are preferable to the real culprits* – bacon, cheese, dressing and fried toppings. Sugar can be hidden in there, too! In most cases, it’s the fat that pushes the calories up over a desirably-sized meal of around 600-800 calories.
Menu descriptions are a good indication of where you might find salad surprises. Words like crispy, creamy, glazed and savory are red flags to watch out for. Portion sizes make a difference, too. While you might fill a bowl with 2 cups of salad at home, a dinner plate piled high could give you twice that much. Note that the quantity of dressing served on a salad is typically 2 fl. oz. and provides 150-200 calories of the below totals.
Let’s take a look at a few examples you might find nationally (from restaurant chains with over 1000 locations in the U.S.). In all cases only the grilled meat option is discussed, as breaded and fried proteins are just a no-no. Notable high values are underlined. *Can you find these culprits and others below?
Asian-Inspired Chicken Salad
Greens tossed in a sweet vinaigrette and topped with crispy noodles, toasted almonds and grilled chicken.
1290 calories, 85 gm Fat (59% cals), 2300 mg sodium, 52 gm sugar
Southwestern, BBQ, or Santa Fe Salad
w/ steak — mixed greens, sirloin w/ chimichurri, corn & black bean salsa, cheddar cheese and tortilla strips w/ creamy cilantro ranch dressing.
990 calories, 64 gm fat (58% cals), 2970 mg sodium, 8 gm sugar
w/ chicken (deluxe) – grilled BBQ chicken, romaine and kale, green onion, tomato, black beans and corn, cucumber, red onion, cilantro, cheddar cheese, avocado, bacon and tortilla strips, tossed in BBQ ranch dressing and topped with onion strings.
910 calories, 48 gm fat (47% cals), 2390 mg sodium, 24 gm sugar
w/ chicken (simple) – grilled chicken, pico de gallo, avocado, cilantro, tortilla strips w/ ranch & Santa Fe sauce.
630 calories, 44 gm fat (62% cals), 1680 mg sodium, 8 gm sugar
Specialty Salads
Crispy pecan-crusted chicken breast, romaine and kale, celery, dried sweet cranberries, orange slices, glazed pecans, blue cheese, tossed in balsamic vinaigrette.
1220 Calories, 84 gm fat (62% cals) 1770 mg sodium, 52 gm sugar
Grilled chicken, mixed greens, jalapeno cornbread croutons, tomatoes, cheddar cheese, bacon and green onions w/ ranch dressing.
1090 calories, 70 gm Fat (58% cals), 2620 mg sodium, 17 gm sugar
Grilled chicken, pineapple, mandarin oranges, dried cranberries, diced red bell peppers, chopped green onions, cilantro & sesame seeds w/ a honey-lime dressing.
710 calories, 27 gm fat (34% cals), 1140 mg sodium, 70 gm sugar
How to get a healthier salad:
*Culprits listed in order of appearance are: sweet vinaigrette, crispy noodles, cheddar cheese, tortilla strips, cheddar cheese, creamy cilantro ranch dressing, BBQ, cheddar cheese, bacon, tortilla strips, BBQ ranch dressing, onion strings, tortilla strips, ranch, santa fe sauce, dried sweet cranberries, glazed pecans, blue cheese, balsamic vinaigrette, cornbread croutons, cheddar cheese, bacon, ranch dressing, dried cranberries, honey-lime dressing.
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Sources as of 7/7/2017:
www.Applebees.com/nutritional-info
www.tgifridays.com/pdf/nutrition.pdf
www.chilis.com/docs/Chilis-Nutrition-Menu-Generic.pdf
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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Hi! I am asking about approximate caloric intake. I am a 5’4″ female and weigh about 115, active with workouts (4-5 times per week, 45-minute workouts. Cardio + strength + abs training). My goal is to build muscles, especially the abs. I normally do not eat too much. What is your recommendation according to the information above?
– Victoria
Your current estimated energy needs are in the range of 1800-2000, depending on your age. Those numbers are from equations. Your personal body chemistry is unique so your actual calorie requirement may be different. Normally I’d say increase calories to build muscle, but for abs it’s usually a matter of definition and toning. Since you say you don’t eat too much, packing on calories isn’t a good idea. Focus on those workouts and supporting them with adequate nutrition. See our articles Fuel your Workouts to Maximize Your Results and Eat Like This to Help Maximize your Recovery and Results for more on eating right for your exercise bouts.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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