The News-Press 03/05/2013 Page : D01

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* THE NEWS-PRESS » TUESDAY, MARCH 5, 2013 » SECTION D

News-press.com/health for morehealth and fitness news.

CELEBRATING SOUTHWEST FLORIDA’S ACTIVE LIFESTYLES

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FITNESS BEYOND 50

How many calories?Live by the numbers

See CALORIES » D9

Harry H. Gainesharry@fitnessbeyondfifty.com

The rates of obesity in theUnited States began to risesharply in the early 1980s,

increasing 100 percent by the endof the century. Why did peoplestart eating more and/or exercis-ing less?

It turns out one of the mainculprits was an increase in ourfood supply. The number of calo-ries available per capita per dayincreased from 3,200 to 3,900from1980 to 2000, a rise of morethan 20 percent.

Remember the laws of eco-nomics? When supply increases,prices go down. In this case,prices went down, the size ofportions increased, and peoplecould eat out more often. Eating

Vitamins and minerals:To take or not to take?

DR. SAL SAYS

Dr. SalvatoreLacagninaWrite to him atDr.Sal@LeeMemorial.org

TIP

NEWS-PRESS.COM/HEALTHRead Dr. Sal’sDaily Dosehealth tip

Vitamin D and calcium areimportant for strong, healthybones.

But a recent study and articlesshow that it remains unclearwhether men and premenopausalwomen who do not have osteopo-rosis or vitamin D deficiencyshould take vitamin D and calci-um supplements.

It remains unclear whetherpostmenopausal women livingoutside of institutions, such asnursing homes, should take dailysupplements of greater than 400IU of vitamin D3 and greater than1000 milligrams of calcium.

These recommendations do notapply to adults with osteoporosisor vitamin D deficiency.

The bottom line is that the juryis still out on taking these vita-mins. If you are taking vitamin Dor calcium at these doses, discussit with your doctor.

QUESTION OF THEWEEK

Dr. Anita DelBiancoPhysicians’Primary Care ofSouthwestFlorida

Q:What kind of treatment canhelp with menopausal symptoms?

See TREAT » D9

Some women have mild symp-toms, but treatment is recom-mended for moderate to se-

vere symptoms. Prescriptionmedication is available to treathot flashes, night sweats andmood swings.

Some women prefer bioidenti-cal hormones for general symp-toms. They have not been found tobe safer than the more commonlyprescribed medication. Hormonelevels need to be drawn with thistreatment, and they are not al-ways covered by insurance.

Over-the-counter medication isalso commonly used. I only sug-gest these types of medication for

It’s March. Do you know where your resolutions are? Maybe you didn’tset any goals related to fitness. But who among us couldn’t use someadvice about staying motivated? Or getting motivated in the firstplace now that spring is here and the year is stretched out before us.

Method No. 1:Enlist a trainer.

Karen Kovaz of Fort Myersturned to YMCA trainer RusselDeverteuil for help in January.Kovaz was sidelined from herfavorite thing, tennis, for twomonths beginning last November.To come back from a bout withplantar fasciitis, the 53-year-oldneeded some advice and motiva-tion. Thanks to twice-a-week ses-sions with Deverteuil, she’s still atit. “I don’t know howmuch devo-tion I’d have without him,” shesaid.

“I treat personal training as if Iam a bartender,” Deverteuil said.“I listen.”

That gives him a couple of ad-vantages: He learns what is impor-tant to the client and tailors work-outs to improving that. In Kovaz’scase, it’s tennis. He also listens toget a sense of howmuch he canpush a client to do more and when

Richard Forrester, 78, of Fort Myers stays motivated by exercising with weights during the SilverSneakers fitnessclass at Fitness on the Move in Fort Myers. LINDSAY TERRY/THE NEWS-PRESS

If you’ve already lost sight of your goals for 2013,enlist some help to stay on the road to success

Russel Deverteuil supervises clientKaren Kovaz in a training session at theYMCA in Fort Myers. Kovaz wassidelined with plantar fasciitis late lastyear, and resumed working out inJanuary. DAYNA HARPSTER/THE NEWS-PRESS

By Dayna Harpster dharpster@news-press.com

See GOALS » D4

Walkers in the SusanG. Komen Race for theCure on Saturday at Co-conut Point might betempted to stop along theway and check out theflowers.

Organizers are hopingthey are, anyway.

New this year to theannual fundraising eventis the Flowers of Hopedisplay. Suzanne Fletcherof Komen SouthwestFlorida Race for the Curesaid about 50 pink tulipswill be “planted” alongthe 5K route. Each wasbought by a loved one inhonor of or in memory ofa person who battled

cancer.They are sold online

at komenswfl.org andwill be available on raceday at $20 each.

KathyWagner ofNaples is a volunteer forKomen as a way to giveback for receiving fi-nancial help in her strug-

RACE FOR THE CURE

Flowers of Hope tulipson display at Komen 5KBy Dayna Harpsterdharpster@news-press.com

See TULIPS » D3

PinktulipGETTY

IMAGES

INSIDE

»Motivation

al

secrets fro

m

some ex

perts

» D4

MARCHBADNESS

FITNESS

The News-Press 03/05/2013 Page : D09

Copyright 2013, The News-Press. Use of this site signifies your agreement to the Terms of Service and Privacy Policy/Your California Privacy Rights , updated March 13, 2007.March 5, 2013 4:37 pm / Powered by TECNAVIA

* THE NEWS-PRESS » TUESDAY, MARCH 5, 2013 » D9

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more is good for the foodbusiness, but it’s not goodfor our health.

A calorie is a calorie isa calorie. If we burnmore than we eat, we loseweight. If we burn lessthan we eat, we gainweight. A researcher lostweight on a diet com-prised primarily of Twin-kies by reducing hisintake to 800 calories aday, but I doubt he feltvery good.

We’re not good at

estimating howmuch weeat. When researchersask individuals howmany calories they usu-ally eat, people under-estimate by 30 percent ormore.

Here are a couple ofideas of how to addressthis problem:

» Resign from theclean-your-plate club.

» At least for a fewweeks, write down whatyou eat — down to everydetail — and add up yourestimated caloric intake.It’s not as hard as youthink; there are websiteswhere you can get anestimate of howmany

calories you should con-sume per day, based uponage, height, weight andactivity level (mayoclin-ic.com/health/calorie-calculator/NU00598).With that number inhand, you can then countyour calories at this web-site: nutritiondata.self-.com.

—Harry H. Gaines is the author of“Fitness Beyond 50: Turn Back theClock.” He and his wife are resi-dents of Bonita Springs, and areactive exercisers. His book is avail-able on his website – fitnessbe-yondfifty.com – and at Amazon.comand BarnesandNoble.com, as well asBarnes & Noble stores in SouthwestFlorida.

Continued from D1

Calories

patients with mild tomoderate symptoms andpatients who do not wantto take prescription hor-mone replacement thera-py. Black cohosh, ginseng

tea, soy and yams haveplant-based hormonesthat help. These arefound in the herbal sup-plement section of storesand are not FDA ap-proved.

Some women are nothormone replacementtherapy candidates. Awoman who is consider-

ing hormones of any kindshould consult with herdoctor before beginningany of these regimens.

—Dr. Anita Del Bianco is an obste-trician/gynecologist with Physicians’Primary Care of Southwest Floridain the Fort Myers office at 9021 ParkRoyal Drive, 432-5858, and in theLehigh Acres office at 3507 LeeBlvd., 303-2328.

Continued from D1

Treat

Valentine’s Day mightbe in the rearviewmir-ror, but you don’t have tostop planning fun dateswith your loved one, likesweating it out togetherat the gym. Exercisingwith a special someone isnot only a way to partakein some friendly compe-tition, but a way to stayaccountable to yourtraining goals.

» Lift and spot.Whether at the gym or athome, strength trainingis an important part of ahealthy workout routineand is often more effec-tive when done in pairs.Lifting weights with aloved one should reflectthe strengths of yourrelationship, too, becausethe best weight lifting

partners are trustworthy,accountable and motivat-ing. You can spot eachother with the heavyweights, help each otherwith form and encourageeach other to reach yourgoals.

» Set the pace.Go forsome interval training,partner style. Whetherindoor on treadmills oroutdoors on the road,map out the number ofintervals, time of eachworkout and breaks forrecovery. Then, cheereach other on. Intervaltraining in pairs is agreat way to stay moti-vated and improve car-diovascular fitness lev-els.

» Stay by each oth-er’s side. Pick a cardiomachine, such as theelliptical or treadmill,

and work out side byside. But work at yourown speed, intensity,desired incline and resis-tance level, so you canenjoy the company and aworkout individualizedjust for you.

» Class it up. Taketurns signing each otherup for classes to taketogether. Trying variousclasses can help pushpast your comfort zones,work different musclegroups and keep yourworkout routines in-teresting. Plus, classesallow for different fit-ness levels with mod-ifications and the free-dom to choose an appro-priate intensity level.

— Fit Tips are provided by LifeFitness. For more information on FitTips and other advice and expertisevisit www.lifefitness.com/blog.

LIFE FITNESS

Couples who work outtogether, stay togetherSpecial to The News-Press

Working out together at the gym. GETTY IMAGES/COMSTOCK IMAGES