A recent study followed over 800 adults to evaluate the effectiveness of a variety of popular diets. The study showed that regardless of diet, participants who lowered calorie intake by 750 calories per day and exercised 90 minutes per week lost an average of 13 pounds in 6 months. Over the next two years, participants were able to maintain an average nine pound weight loss.

The real news here is that common sense rules. Weight gain occurs when you take in more calories than you burn. So to take the weight off, burn more calories than you consume. The type of diet you choose matters less than your ability to stick to the plan. Consistent exercise is key as well.

Maintaining a regular exercise habit means finding activities that you enjoy and making weight loss a high enough priority so that it doesn’t fall victim to an overly aggressive to do list. If you find yourself lost at the gym or bewildered at home trying to find a workout that sticks, check out these other articles for fitness ideas and goal setting tips.

• Fitness resolution do’s and don’ts
• 5 steps to developing a successful fitness plan
• A stair climbing workout: set goals, improve strength and burn calories
• Inspire weight loss with a pedometer challenge
• Stay fit during a hectic week

Philadelphia Get Your Rear in Gear Event Director Maria Grasso and Loan T. Hang, Glaxo Smith Kline employee

The Colon Cancer Coalition currently produces over 25 Get Your Rear in Gear events across the country to raise awareness about the importance of colon cancer screening and to raise funds for prevention and treatment of the disease. These events are made possible through the hard work of local race directors and the generosity of the businesses that support them. In Philadelphia, race director Maria Grasso recently gained the support of health care giant Glaxo Smith Kline and, in the process, met a young employee and colon cancer patient.

Grasso met Loan T. Hang at a Glaxo Smith Kline employee party which the event director attended to promote her upcoming Philadelphia Get Your Rear In Gear event. Hang, who works in research and development was diagnosed with colon cancer in 2009.

To show support for Hang, Glaxo Smith Kline held a raffle with proceeds going to support the Get Your Rear in Gear program.  Hang herself presented Grasso with a check for $1,050.  In addition, Glaxo Smith Kline is matching the donation for a total of $2,100.

“I am so grateful for the continued support from my family at GSK.  I would also like to express the importance of being your own health advocate.  Persistence makes a difference,” said Hang.

The second annual Philadelphia Get Your Rear In Gear will take place at 7:30 a.m. on Martin Luther King Drive in Philadelphia, Sunday, March 21, 2010, during National Colorectal Cancer Awareness Month.  Both survivors and those lost to colorectal cancer will be honored.  5K Race time is at 9:30 am and 2 mile Remembrance Walk at 9:45am.

• See listings of all Get Your Rear in Gear events across the country

Read more about:

• Preparing for a colonoscopy
• Top four reasons people avoid a colonoscopy
• Colon cancer risk assessment tool
• Forms for compiling your family health history
• How to get the best colon cancer care
  

Get Your Rear In Gear 5K promotes colon cancer awareness

Rex Healthcare, a non-profit healthcare system based in North Carolina has partnered with The Colon Cancer Coalition to produce the Get Your Rear In Gear 5K Run/Walk on Saturday, March 6th at Fred Fletcher Park in Raleigh. The event will help to raise funds and awareness about colon cancer. Rex Healthcare is part of UNC Health Care and includes oncology as one of its specialty services. The Get Your Rear in Gear event is one of two colon cancer awareness efforts that the healthcare system is supporting. According to the Carolina Newswire, the organization is also helping to present the Living with Colorectal Cancer & Beyond conference on March 27, which will provide support and information for those whose lives have been touched by colorectal cancer.

Read the full story at Carolina Newswire

Sears provides six physical activity categories in the book ranging from Sedentary to Elite Athlete. Sears’ categories have been questioned by some nutritional experts because there is a significant gap between the Elite Athlete category which is defined as two heavy workouts per day and the next step down which is “very active” and is defined as more than 2.5 hours per week plus moderate weight training. In ” A Week in the Zone” the chapter which lays out a week of typical Zone meals, elite athletes are provided more calories than other groups which are all categorized as “typical males and females.”  Many active runners, triathletes, tennis players, swimmers and skiers exercise every day. This puts them well above the 2.5 hour mark, but far below being categorized as elite athletes. So what’s a regular exerciser to do?

Leslie J. Bonci, M.P.H., R.D, CSSD, LDN is a runner and registered dietitian with a master’s degree in public health from the University of Pittsburgh. Her column in Runner’s World recently addressed this issue for runners.

“Many of you asked about The Zone or South Beach as “good” plans for weight loss”, she writes. “Remember that these plans are designed for people who do minimal exercise, not distance running, so the carb intake is going to be too low.”

Her suggestions for a modified approach include adding more fruits, vegetables and beans to your diet, adding liquid-y foods such as chili or stew that make you feel fuller. She recommends that endurance athletes should not go below 50% of the day’s intakes from carbs. Her article “How Can You Lose Weight, But Not Energy?” is a helpful read for those who are diet shopping or struggling to maintain a low carb diet.

Several components of the Zone diet are helpful for anyone trying to maintain healthy eating habits. The food plan encourages eaters to consume a great variety of foods. Sears suggests that dieters plan meals around a lean protein, avoid starchy foods and eat complex carbohydrates packed full of fiber and important vitamins and minerals. These are also components of the Mediterranean diet which has garnered favor among many health experts. A registered dietitian or nutritional expert can help exercisers be sure that they consume enough calories to fuel regular workouts.

Neal Meropol, M.D.

A recent article in the Wall Street Journal reported that oncologists treating newly diagnosed colon cancer patients often do not comply with recommended protocols.  The article examined the issue of how to evaluate physicians who treat cancer patients.  According to a report by UnitedHealthcare, some patients with colon cancer receive tests and treatments that they shouldn’t, and others don’t get the recommended treatments. The evaluation by UnitedHeathcare was part of a larger study to analyze the cost effectiveness of a variety of cancer treatments for breast, lung and colon cancer.

But for newly diagnosed colon cancer patients, the article also raises concerns about how to be sure that they are receiving optimal care.    At the time of diagnosis, very few patients are familiar with protocols or research into the best treatment of their disease.  Simply navigating the complex abundance of information can be overwhelming.  In an effort to empower patients, noted oncologist Neal Meropol sat down with GetYourRearinGear.com to discuss the Wall Street Journal report, and to provide suggestions on how patients can work with their physicians to receive the best possible care.

A much sought-after speaker, Dr Meropol is extensively published on topics that include gastrointestinal cancer therapeutics, patient decision making, healthcare economics, and bioethics. In addition to his work in developing clinical trials for patients with gastrointestinal cancer, Dr Meropol conducts research in patient decision-making and doctor-patient communication, with particular interest in barriers to clinical trial participation.  Currently, Neal Meropol is Section Chief in Medical Oncology at University Hospitals Case Medical Center & Case Western Reserve University and Associate Director for Clinical Research at Case Comprehensive Cancer Center, in Cleveland, Ohio.  After completing his undergraduate work at Princeton, Dr Meropol earned his medical degree at Vanderbilt Medical School and completed his fellowship in Hematology and Oncology at the University of Pennsylvania. Dr. Meropol serves on several national committees, including the NCI Colon Cancer Task Force (Chair), ECOG Developmental Therapeutics Committee (Chair), the ASCO Cancer Research Committee (Chair-elect), and the ASCO Cost of Care Task Force.

Get Your Rear in Gear: The Wall Street Journal article reported a relatively high non-compliance rate for physicians treating newly diagnosed colon cancer patients.  Should those numbers raise concerns for colon cancer patients?

Neal Meropol: The pie chart in the Wall Street Journal article suggested that ultrasound is underused in patients with colon cancer.  But those data are only relevant in patients with rectal cancer.  There was no explanation in the article as to the guidelines being evaluated, and thus there is potential for misinterpretation.

Get Your Rear in Gear: For newly diagnosed colon cancer patients, are there standard tests that every patient should receive?  Or is testing evaluated on a case-by-case basis?

Neal Meropol: In general, we individualize treatment for each patient at the time of diagnosis.  But there is a battery of tests that we generally recommend as a matter of protocol:

• CT scan of the chest, abdomen and pelvis
• CEA blood test

In addition, we recommend that all patients receive a complete exam of the colon with a colonoscopy because some patients will have more than one cancer in the colon at a time.

After surgery, patients should have a well-structured surveillance plan to detect new cancers arising in the colon, and more importantly to detect a recurrence (spread) of the original colon cancer.  For patients who have been diagnosed with a new cancer, a colonoscopy is recommended one year after the initial treatment and less frequently thereafter.  In patients with a strong family history of colon cancer, the frequency of colonoscopy may be every year.

Additionally, other post-surgery treatment should include a CEA blood test and a physicial exam every 3 months for the first two years, then less frequently until year five.  It’s important to detect recurrences early, as some patients can still be cured, even if their colon cancer comes back in another organ, such as the liver.

“It is important to note that these are guidelines.  The frequency of tests depends on the features of each particular patient.”

Get Your Rear in Gear: Are there any other tests that patients ask about after treatment?

Neal Meropol: Patients often wonder about CT scans versus PET scans after treatment.  Typically we recommend that a CT scan be obtained once a year for several years in patients who are at high risk for recurrence.  With regards to PET scans, in general we prefer CT scans over PET scans, although PET scans can be helpful when there is uncertainty.

Get Your Rear in Gear: What types of questions can a newly diagnosed patient ask his/her oncologist to be sure that they are receiving optimal care?

Neal Meropol: For patients who have colon cancer that has not spread to another part of the body, these are important questions to ask:

1. Will I be cured?
2. What is the chance that my cancer will come back?
3. What schedule of tests do you recommend over the next five years?
4. Do I need any additional treatment besides surgery?
5. If yes, what is the benefit of that treatment and what are the side effects?

For patients who have a cancer that has spread to another part of the body, often patients and doctors don’t realize that sometimes it can be cured with aggressive surgery and chemotherapy.  The key questions for those patients include:

1. Can this still be cured?
2. If not, why not?

Get Your Rear in Gear: When is it appropriate to get a second or even third opinion?

Neal Meropol: Colon cancer is one of the most common cancers.  Therefore, most oncologists are very experienced in treating it.  However, sometimes clinical trials may not be available in your community, so you may choose to seek an opinion from a provider who performs clinical trials.  For patients who have to undergo a complex surgery, such as the removal of liver metastasis or rectal surgery, a patient may want to get an opinion from a center that performs many of those procedures.

“If a patient is ever uncomfortable or uncertain about the information they receive from a provider, a second opinion never hurts.  But I tell my patients to get a second opinion that matters.  Speak to an oncologist who specializes in the treatment of colon cancer and who conducts clinical research.  There are many practices that participate in clinical trials.  This is often a sign of quality for community practices.”

Get Your Rear in Gear: Are there steps that friends and family can take to help a patient in finding the best treatment for colon cancer?

Neal Meropol: A friend or family member should go with the patient to his/her appointment armed with a pen and paper.  The caregiver can:

• Write out questions ahead of time
• Check off each question as it is answered.
• Ask the doctor to clarify points that might not be clear at first.
• Consider bringing a tape recorder to review the dialogue at a later date.

There is so much information at first.  It’s always a good idea to take along a buddy who can help you understand and make sense out of all of this information.

Read more about:

• CEA blood test
• Colonoscopy screening age
• CT colonography
• CT scans
• Colonoscopy

Do you have a question that you would like to see answered by our panel of physicians?  Ask the doctor by clicking here.

Robyn Hassell, New Braunfels, TX

Surviving family:

Danny and Becky Hassell (Mom and Dad), Christie Hassell (sister),  Daniel and Jonathan Hassell (brothers), Joshua Hassell (nephew), Eva (sister-in-law).

By Becky Hassell

Robyn was a beautiful, vibrant 25 year old girl.

She developed a blood clot in her left shoulder on Sept. 19th, 2008.

After a month in the hospital in Austin, Tx. we moved her to MDA. There they did a colonoscopy and found she had a tumor in her colon. She lived 8 weeks after that diagnosis. We lost her on Dec. 20th, 2008.

Robyn was a precious daughter. She had a smile that literally lit up a room. She was full of life and very outgoing. We had no idea she was so sick. She looked so healthy. We miss her terribly. She was a joy to have as our daughter. She was thoughtful, kind, independent and sweet.

Robyn loved the Lord and was never afraid to share her beliefs with others. Especially while being treated at MD Anderson. She cared very deeply for others and shared her faith often. It didn’t matter who they were..Doctors , nurses, technicians, therapists. I know she left an impression on many who cared for her.

I know that Robyn would want the world to know how much she loved life. She would have been the very last person on this earth that I thought this would happen to. She was so full of life! I hope by sharing her story it might save another young person. It might cause a doctor to do a colonoscopy when otherwise he would not even think of doing one. How I wish we had known.

Visit Robyn’s Caring Bridge Site

Bruce CizekTinley Park, IL

Michele Miritlello (daughter)
Anthony, Andrew & Addyson Miritello (grandchildren)
Michael Cizek (son)
Eric and Charlie (grandchildren)
Jaime cizek (daughter)
Josh Maye (son)

by Michele Miritlello

My dad was 54 years old when he passed. He was retired from the Tinley Park Fire Depatrment where he had been for over 25 years. He loved riding his motorcycle and spending time with his grand kids.

He is special to me because he was always there for me and attended the birth of our first child.

Body weight exercises require no equipment, no gym membership, and very little space. For this reason, body weight exercises are the perfect solution for exercisers who would like to include strength training in their fitness regime but are turned off by the amount of time and equipment that weight lifting in a health club typically entails. Simply put, body weight exercises build muscle by using the weight of the body as resistance rather than a barbell or weight plate on a machine. Because there is no bench or machine to stabilize the body, many of these exercises also help to improve balance, a key component of any well rounded fitness program.

These three exercises work most of the large muscles in the body and can be adapted to accommodate a variety of fitness levels. Incorporate them into a cardio workout or perform them alone to achieve results.

1. The lunge. The lunge can be performed by stepping backward, stepping forward, or by alternating legs and moving forward (the walking lunge).  Beginners can perform the lunge on a flat surface, but advanced exercisers might use a Bosu ball or balance board under the front or back foot to increase the challenge. The lunge works the muscles in the upper and lower leg (quadriceps, gluteals, and calf muscles) and engages the core abdominal muscles by forcing the exerciser to stabilize on one or both feet. (View instructions for performing a lunge)
2. The squat. A well performed squat builds strength in the lower body. One legged squats improve balance and a squat jump ( where the exerciser starts and ends in a squat but performs a jump in between) also improves power. (View instructions for performing a squat)
3. The push-up. The push up engages all of the major muscles in the upper body including the abdominals. Variations help exercisers build up to a full push up and to perfect good form along the way. Beginners should start by doing a push up against a wall which uses minimal resistance. Intermediate exercisers can move to a horizontal position but leave the knees on the floor or mat. Advanced exercisers build upper body strength quickly and efficiently with a full push up. (View instructions for performing a push up)

Take 15 minutes to build strength, improve balance and stability and increase your level of fitness by incorporating these body weight exercises in your regular fitness regime.

Craig PhinneyAnkeny, IA

Our whole conversation lasted approximately four minutes.  Understand this is a Doctor I have seen for approximately seven years for treating an Ulcertic Colitus (Ulcers of the Colon) problem matter and who knew my background.

Following a week of depression and some very positive conversations with my supervisors at work, I met with Dr. Michael Page, MD Colon & Rectal Surgeon in Des Moines. Prior to this meeting the only thing the two of us had in common was, we both lived in Ankeny and both love to smoke and BBQ meat.

Following a very positive discussion with Dr Page, a decision was made. I DECIDED GAME ON DOC!

From there March 24, 2009 was surgery, with a complete colon removal, I was in the hospital for two weeks with complications and then in the recovery at home for 6 weeks with an ostomy bag. The second surgery was in May for reconnect. I was released from the hospital one week following my second surgery. I was home for 24 hours, when I had complications from severe dehydration and was re-admitted to the hospital for another week.

During my stay in the hospital, I had time to think, past all the drugs or maybe because of the drugs.Anyway, this came to a question I challenged myself during the quiet times.  What would I do with an extra hour today, that special 25th hour?  How could I use it to benefit myself or someone else?

I realize cancer does funny things with time.  #1 it surprises you when you don’t expect it and #2 you’re caught between time moving ever so slowly, giving you too much time to think and time moving so fast you can’t live the life you want to live.

Tonight, I challenge you to commit to arrest time and stop this unfairness this disease has on us, our friends and our family.

I challenge you with one simple question: If you could have one more hour today how would your spend it?

If you are battling cancer presently, walking along side a friend or family member fighting the disease or you just want to ease the pain that cancer causes someone else.  THINK!  WHAT CAN I DO WITH ANOTHER HOUR TODAY

Following my first surgery, I was on an ostomy pouch for six weeks, which was a miserable ordeal.

During this transition, I met a wonderful friend with similar health concerns who is and also will be my pouch partner.  She spoke openly with me about my concerns about the disease and what was ahead of me. Her commitment was for me to understand this disease and that yes, it is a lifestyle change, it’s not ending the enjoyment of living.She encouraged me to attend cancer support and ostomy support groups, which I have and one thing I learned, this disease DOES NOT DISCRIMINATE. Six weeks ago I had my second surgery to attach the J-Pouch.

My second commitment, I saw what this disease was doing to me and what it was doing to my wife. I was determined to prove my colon doctor wrong. My wife and I have taken this disease head on and have reached several goals along the way. It has not been an easy journey, but all of this could not have been made possible without your support, kindness, hospital visits, prayers, phone calls, and encouragement of friends/co-workers, our extended family and our renewed faith in God.

One day while in the hospital, I had 26 visitors – to the point my mother-in-law started keeping a guest book.

You have had a few minutes to think what your commitment to this disease will be. It can simply be talking to your state legislators, volunteering for a Cancer Association event, donating money to one of the local area events promoting cancer prevention, or reminding and encouraging a friend or a family member about their annual checkups and prescreening exams, but do something, COMMIT.

I have mentioned a few things I have committed to. Here are a few more suggestions:

• Keep those date nights going, whether with your wife or your family. Remember to keep telling them how much you love them and remind them you realize what this disease has done to them.
• Keep those special social events going as well, you and a friend taking in a baseball game some afternoon. Keep those lunch plans with friends. If they offer you assistance with a project around the house or at work. Allow them to help you.. Remember it’s their commitment!
• Last keep your faith in God. Whether you speak to him in a concrete church or while floating in your kayak on a river. Talk to him.   I am an example,  GOD LISTENS.
• STAY POSITIVE AS MUCH AS POSSIBLE

It has been almost nine months since I heard the most frightening three word statement in my life, “We found Cancer.” Followed by the most encouraging eight word statement I’ve ever heard, “We got it all and no further treatments.”

Since March, 2009, I bounced back sooner than expected after two  surgeries and two separate weeks in the hospital and from the Dr Page’s original plans -earlier than he expected. To say the least, I’ve impressed my Doctor a little. Maybe something one of the Drs previously said made me a little mad and I am determined to prove him wrong.

My wife Shirley and I have taken this disease head on and have reached several goals along the way. It has not been an easy journey, but all of this could not have been made possible without the support, kindness, visits, prayers, phone calls, food delivered and encouragement that has been provided by our family, friends, co-workers and a renewed faith in God.

Last years during the Relay for Life event was a milestone event in my life.  I was asked one week prior to the event to be the guest speaker during the Survivors Fight Back segment. The segment features persons with remarkable results and stories of their struggles with cancer.

During the event and following my presentation, after everything my wife and I had been through, it finally hit.

Craig,  you had cancer.  CRAIG YOU HAD CANCER.   WHOA!!!!!!!  Cancer does
not discriminate.

Well, Wednesday, July 01, 2009, marked another major event this year in my life. At 5:00 in the morning, three and one half weeks earlier than expected, sooner than Dr Page normally allows, I suited up for the first time in four months, 44 lbs lighter with more energy and joyful tears in my eyes, I kissed my wife and thanked her for everything those past four months, she told me to be safe and I went back to a profession I LOVE.

Did I mention what Dr Page’s commitment to me was before surgery?

I’m back on the streets,  protecting the public, making children smile, and Oh yeah, did I mention, BACK CHASING BAD GUYS..

Thanks Dr. Page

I AM A SURVIVOR, in more ways than one…