New Year - New Fitness Regime - New You - Stick With It! Here's a Plan How

Can't believe I have missed out on this site but love it! SquawkFox.com  "where frugal living is sexy, delicious and fun". It's a great site to find valuable information not only on finance/wealth but health too! It's created by Kerry K. Taylor and below is her bio and you can find her page on Facebook as well.

(bio: Kerry K. TaylorKerry strives to make frugal living sexy, delicious, and fun. She is the author of the book '397 Ways to Save Money' and is the creator of Squawkfox.com. Kerry is also a two-time Ironman triathlon finisher who resides in B.C.)

You're probably putting together your New Year's Resolutions and one of those most notably, will be fitness. So, all credit to her as she created this workout log.


Here's her input on how to use the Workout Log and how it can help you get fit:

• Stay frugal by tracking your fitness for free.
• Easily track weekly and daily workouts.
• Monitor fitness goals and achievements.
• Get trim, slim, and fit by honestly logging your exercise sessions.
• Keep a pulse on weight fluctuations, heart rates, and energy levels.
• Plan daily workout schedules.
• Track time spent exercising, distance traveled, and workout intensity.
• Have fun with fitness by using an attractive workout log or exercise log sheet. 

This two-page free printable exercise log covers a whole week. So keep yourself motivated by tracking your weekly fitness goals, hours of exercise, and workout type. There’s no time like the present to start with a simple and frugal walk to get your heart racing.


Need a beginner, intermediate, or advanced walking plan? The free eBook Frugal Food & Fitness: Get fab without spending a fortune outlines three free walking exercise plans for your workout pleasure. 

Free Printable Workout Log

**Note: there are also some GREAT apps now to keep track. But if you're a "paper person" it's good to keep a visual whether posting on your fridge, desk, etc. Wherever you will see it often,

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Other FORMS from Squawkfox you may also like:

Printable Free Exercise Plan: 12 Week Advanced Walking Program

Printable Free Exercise Plan: 12 Week Intermediate Walking Program


7 Tips for Starting a Frugal Walking Exercise Plan


Printable Free Exercise Plan: 12 Week Beginner Walking Program

So...much success to you in Health, Wealth and Fitness!!

STROKE IS URGENT: The Heart and Stroke Foundation 2011 Stroke Report warns stroke awareness is dangerously low among women

Foundation launches free Smartphone apps to help turn the tide for all Canadians

June 01, 2011

Ottawa – The Heart and Stroke Foundation 2011 Stroke Month Report warns that awareness levels of stroke warning signs and stroke prevention is dangerously low among all women, especially among women from Canada’s two largest visible minorities – people of Chinese and South Asian descent.

The Foundation polling found that women are not aware that stroke and heart disease is their leading cause of death:

• For Canadian women overall, 53 per cent are unable to identify that stroke and heart disease are their leading cause of death − and responsible for one in three deaths.¹
• For women of Chinese and South Asian origin, 84 per cent are unable to identify that stroke and heart disease are their leading cause of death.²

Awareness has improved steadily thanks to the Foundation's The Heart Truth campaign, which continues to inform and empower women to take action to reduce their risks. Before the campaign started three years ago, 68 per cent of women didn't know stroke and heart disease was their leading cause of death.³
“Heart disease and stroke are the leading cause of death in women,” says Heart and Stroke Foundation spokesperson, Dr. Frank Silver. “The real tragedy is that 80 per cent of strokes are preventable, whether you’re a man or a woman.”
Stroke affects women and men of all ages. More than 50,000 strokes occur in Canada every year – one every 10 minutes. About 300,000 Canadians live with the effects of stroke. According to the Heart and Stroke Foundation, more women than men die from stroke annually. In Canada stroke kills 32 per cent more women than men.

A previous analysis of Canadian deaths shows that stroke death rates are highest among women of Chinese origin, intermediate among women of South Asian origin, and lowest among women of European origin.
Women need better stroke detectors
Women’s awareness of stroke warning signs is poor. The Foundation poll found that only 53 per cent of South Asian women were able to correctly identify at least two of the five warning signs – lower than the overall Canadian average for women of 62 per cent.
When asked to identify at least three warning signs, only a third of all women polled could do so.

“Canadian women need to be better stroke detectors,” says Dr. Silver. “We need to do all we can to build awareness of the warning signs and help women reduce their risk from death or disability from stroke.”
HSF poll: women’s awareness of the stroke symptoms/warning signs

Stroke warning sign	Chinese women *March 2011	South Asian women *March 2011	All Canadian women **December 2009
Sudden loss of strength/numbness in face/arm/leg, even if temporary	48	37	50
Sudden difficulty speaking/understanding/confusion, even if temporary	30	24	42
Sudden loss of balance, especially with other signs	27	27	35
Sudden trouble with vision, even if temporary	18	16	28
Sudden severe/unusual headache	15	9	20
Don’t know/No answer	18	22	15

^{*Environics (March, 2011)
** Environics (December, 2009)}
“Stroke is urgent. Knowing and reacting immediately to stroke warning signs is essential,” says Dr. Silver, who notes that there is a treatment for strokes caused by blood clots, the most common type of stroke. This treatment must be administered within the first few hours of warning signs to be effective. “Canadians must react urgently to the warning signs by calling 9-1-1 or their local emergency number,” says Dr. Silver. 


Women underestimate their risk factors when it comes to strokeEqually concerning, 23 per cent of all women could not name even one risk factor for stroke. Only 29 per cent of Chinese women and 22 per cent of South Asian women identified high blood pressure, which is in fact the leading risk factor for stroke.
Women overall also had low awareness of stroke risk factors. For example, only 28 per cent recognized high blood pressure as a risk factor and only 20 per cent identified high cholesterol.
Following a lower-sodium diet and controlling high blood pressure, being physically active and smoke-free can significantly reduce stroke risk.

“The very face of our communities is changing. Heart disease and stroke are increasingly crossing age, gender, and ethnic lines,” says Dr. Silver.  “It’s important that Canadians of all ethnic backgrounds be aware of how to prevent stroke.”
HSF poll: women’s awareness of the stroke risk factors 

Stroke risk factor	Chinese women *March 2011	South Asian women *March 2011	All Canadian women **December 2009
High blood pressure (hypertension)	29	22	28
Smoking	9	9	23
High cholesterol levels	24	19	20
Obesity	12	12	15
Stress	11	25	11
Family history	16	5	11
Physical inactivity	22	15	9
Age	7	1	6
Heart disease	4	5	5
Diabetes	7	8	4
Excessive alcohol consumption	4	6	4
Don’t know/No answer	16	20	23

^{*Environics (March, 2011)
** Environics (December, 2009)}

There was even lower awareness of the other risk factors of stroke (gender, ethnicity, and personal history of stroke or TIA).
Foundation launches two stroke apps to help Canadians lower their risk
To help all Canadians lower their risk for stroke, the Heart and Stroke Foundation created two new free Smartphone apps that will allow them to make simple lifestyle changes – wherever they are.
“The digital age has created a new avenue for healthcare – and the Foundation is embracing the technology to support the health of Canadians,” says Dr. Marco Di Buono, spokesperson for the Foundation. “With a continued focus on reducing all risks, we can stop strokes from robbing us of valuable, quality years of life.”
The My Heart&Stroke Health Check Recipe Helper Smartphone app
By eating a diet that is lower in sodium, Canadians can prevent and control high blood pressure, the number one cause of stroke. The new My Heart&Stroke Health Check Recipe Helper app provides Canadians with a quick and easy resource to help lower the amount of sodium (salt) in their diets. The app features dozens of heart-healthy, lower-sodium recipes that come with grocery lists, main ingredient searches, and comprehensive nutrition information. Health Check™ is one way the Foundation helps Canadians make healthy choices and is based on Canada’s Food Guide.

A 2007 Heart and Stroke Foundation and Canadian Stroke Network study showed that reducing salt intake by half would eliminate high blood pressure in one million Canadians.

“Our Health Check registered dietitians selected these recipes based on strict criteria for the amount of sodium and fat content,” says Dr. Di Buono. “Canadians can trust that the recipes are healthy.” The recipes include a variety of options for salad, soup, vegetarian, meat, poultry, and seafood meals.
With the app, Canadians can create a grocery shopping list and rate their favourite recipes. It will be regularly updated with new recipes and features.

The My Heart&Stroke Blood Pressure Action Plan app
“High blood pressure − which is the leading cause of stroke − affects six million Canadians, and is known as the silent killer because of its lack of symptoms,” says Dr. Silver. “The good news is that with proper diagnosis and treatment of high blood pressure, you can cut your risk of stroke by up to 40 per cent.”
Developed by Foundation experts, the My Heart&Stroke Blood Pressure Action Plan app allows users to monitor and better manage their blood pressure. They will be able to assess their personal risk, track blood pressure readings over time, view graphs of blood pressure changes, share readings with their physicians, list their medications, set appointment reminders, and track their condition.
“The bottom line is that awareness of your risks, of the warning signs, and of prevention and treatment options are your best defences against stroke,” says Dr. Di Buono.
The free apps – which are available in English or French − can be downloaded at the Apple, Android, and BlackBerry app stores. Or Canadians can go to www.heartandstroke.ca/mobileapps.
Heart and Stroke Foundation helps Canadians turn the tide on stroke
The Heart and Stroke Foundation is a committed leader in stroke research, health promotion, and advocacy. The Foundation works on many fronts to help all Canadians live longer, healthier lives:

• The Heart TruthThe Foundation’s The Heart Truth™ campaign educates women about identifying their risks and warning signs of heart disease and stroke. It provides women with the tools they need to take charge of their heart health: women can significantly reduce their risk — by as much as 80 per cent — by making simple lifestyle changes. (thehearttruth.ca)
• A Canadian vision for stroke careThe Canadian Stroke Strategy is a joint initiative of the Heart and Stroke Foundation and the Canadian Stroke Network designed to support an integrated approach to stroke awareness, prevention, access to treatment, rehabilitation, and community reintegration in every province and territory. The Canadian Stroke Network fosters collaboration between more than 100 of Canada’s leading scientists and clinicians from 24 universities. This strategy is already saving countless lives, while also having remarkable influence on secondary stroke prevention and recovery.
• Multicultural HSF resourcesChinese is now the number three language in Canada – right after English and French. The new HSF poll found that over 80 per cent of Chinese and South Asian women were interested in stroke and heart disease information geared to them. Eighty-one per cent of Chinese women and 78 per cent of South Asian women said it would be useful to have this information their languages. The Heart and Stroke Foundation has health resources in Cantonese, Mandarin, Hindi, Punjabi, Tamil, and Urdu to meet this need. Go to heartandstroke.ca/multicultural for more information.
• A quivering heartbeat away from strokeThis year, the Foundation put the focus on a risk factor for stroke: atrial fibrillation. This condition causes an irregular heartbeat and increases the risk for ischemic stroke – stroke caused by a blood clot – by three to five times. It is estimated that up to 15 per cent of all strokes are due to atrial fibrillation.
• Focusing on stroke research
  The research initiative Focus on Stroke encourages new researchers and health professionals to train in the field of stroke and supports newly established investigators. Celebrated as one of the country’s leading research partnerships, the Heart and Stroke Foundation and the Canadian Stroke Network received the first ever CIHR Partnership Award for this initiative in 2002.
• Stroke knowledge saves livesRecognizing stroke warning signs and getting immediate medical attention have a major impact on survival and recovery. The Foundation recently launched its Stroke is Urgent awareness campaign to help Canadians recognize warning signs and how to react to this medical emergency.

Source:

Not enough Canadians being screened for colorectal cancer, leading to many unnecessary deaths

Canadian Cancer Statistics 2011 released by the Canadian Cancer Society with special focus on colorectal cancer

May 18, 2011 @ 10:00AM

Toronto - Use of a simple, at-home screening test by Canadians can prevent many unnecessary colorectal cancer deaths, according to a special report about colorectal cancer in Canadian Cancer Statistics 2011 released today by the Canadian Cancer Society, in collaboration with the Public Health Agency of Canada and Statistics Canada.
If 80% of Canadians aged 50+ were screened over the next 10 years, it is estimated that 10,000 to 15,000 deaths could be prevented.
Colorectal cancer is the second leading cause of cancer death in Canada, with an estimated 8,900 Canadians dying from the disease in 2011. It is the fourth most commonly diagnosed cancer in Canada after prostate, lung and breast cancer. An estimated 22,200 new cases are expected in Canada in 2011. Although rates of colorectal cancer incidence have been declining over the past two decades, the number of new cases has increased substantially due to population growth and aging.
The Society recommends that Canadians aged 50 and over get screened every two years with a simple stool test (known as FOBT or FIT). But currently, only 32% of Canadians in this age group report having a screening test. For people with symptoms or at higher risk of colorectal cancer, it is important that they talk to their doctors.
“One of the major goals of cancer screening is to detect cancer in people who have no symptoms,” says Gillian Bromfield, Senior Manager, Cancer Control Policy, Canadian Cancer Society. "For colorectal cancer, screening from age 50 using a stool test leads to fewer deaths. We need to identify and overcome barriers to colorectal cancer screening so that more Canadians get screened regularly. It’s a simple test and it saves lives.”
The fecal occult blood test (FOBT) and the fecal immunochemical test (FIT) are simple, at-home kits that test for trace amounts of blood in the stool, which can be a sign of colorectal cancer.
“It’s very important that doctors talk to their patients about screening,” says Bromfield. “Canadians who have discussed colorectal cancer screening with their doctors are more than twice as likely to get screened regularly.”
According to the 2009 Colon Cancer Screening in Canada survey, 71.7% of Canadians aged 50 to 74 who discussed colorectal cancer screening with their doctors are up to date with screening, compared to only 32.6% who have not had the discussion.
Some other facts about screening, according to the survey:

• 81% of Canadians are aware that screening tests exist and recognize the benefits of screening.
• 60% of Canadians do not understand that screening is a “health behaviour” that doesn’t require symptoms in order to be performed.
• Most Canadians are not familiar with the at-home test. Most are aware of colonoscopy (a more invasive test used for follow-up).

Risk factors and prevention
Risk factors for colorectal cancer include a diet high in red or processed meat, being overweight, physical inactivity, smoking and a family history of the disease. The best ways to reduce the risk of colorectal cancer – along with screening – are eating a healthy diet, being physically active in order to maintain a healthy body weight, not smoking and avoiding excessive drinking.
Diagnosis and treatment
After a positive screening test or symptoms such as bleeding, obstruction or abdominal pain, diagnosis is commonly made using a medical exam such as colonoscopy or sigmoidoscopy.
Treatment depends on the stage at diagnosis and may include surgery, chemotherapy or radiation.
Survival
Compared to other cancers, colorectal cancer has a moderate prognosis with a five-year relative survival rate of 63%. This is better than some cancers, such as lung (16% survival), but worse than prostate (96%) or breast (88%).
Canada has one of the best colorectal cancer survival rates in the world – slightly lower than the US, but better than most of Europe, including the UK and Scandinavia.
The five-year colorectal cancer survival has improved considerably – from 56% in 1992–94 to 63% in 2004–06. Survival is expected to continue to improve in the future as screening uptake increases.
Trends by province
Participation in screening varies widely across the country, with the lowest rate in Quebec and the highest in Ontario and Manitoba (the first two provinces to actively launch province-wide screening programs in 2008 and 2007 respectively).
Conclusions and recommendations
Treatment advances and screening have led to important reductions in colorectal cancer deaths and improvements in survival. However, further improvements will require the following:

• continued emphasis on screening, including:
  
  • maximizing regular participation and retention in screening programs and enhancing their quality
  • improving Canadians’ awareness about screening and the fact that screening is for people with no symptoms
• more research into the risk factors for colorectal cancer and effective prevention and treatment

“By becoming more aware of colorectal cancer, how to screen for it and how to prevent it, Canadians can help ensure they are looking after themselves and their families,” says Dr. David Butler-Jones, Canada’s Chief Public Health Officer.
A survivor’s story
To her friends, 55-year-old Kavita Jagasia is a walking billboard for the importance of regular colorectal cancer screening.
“Because of what happened to me, now they’ve all been screened,” says Kavita, diagnosed with colorectal cancer in July 2008. “Everybody suddenly woke up.”
The Toronto-area account manager in corporate travel was diagnosed after several months of noticing redness in her stool. She told herself it was nothing to worry about, but friends started commenting on her weight loss even though she wasn’t dieting. Urged by her husband, she went to her family doctor. A colonoscopy showed she had stage 2 colorectal cancer. Surgery two weeks later removed the tumour and further treatment was not required.
Kavita considers herself lucky, but says a simple screening tool like the fecal occult blood test (FOBT or FIT) could have made much of her experience unnecessary.
People may not want to do it because they think it’s “gross,” she says, but “if I had done it I probably would have been treated much earlier.  I probably would have been treated at the polyp stage, rather than a full-blown cancer.”
While a healthy lifestyle may reduce people’s cancer risk, Kavita knows that being of normal weight, a vegetarian, non-smoker and non-drinker was not enough to prevent her own cancer.
“If it can happen to me, it can happen to anybody,” she says.
General highlights: Canadian Cancer Statistics 2011

• An estimated 177,800 new cases of cancer (excluding 74,100 cases of non-melanoma skin cancer) and 75,000 deaths from cancer are expected to occur in Canada in 2011.

• More men than women are diagnosed with cancer, but the gap between the two sexes has narrowed in recent years (52% of cases are in men versus 48% in women).

• More than one-quarter of all cancer deaths – 27% – are due to lung cancer.

• The death rate for all cancers combined is declining for males in most age groups and for females under 70.

• There were no increases in death rates for most types of cancer in men or women. Notable exceptions include liver (both sexes), lung (women) and melanoma (men).

• The five-year relative survival rate for all cancers combined is 62%.

New poll shows biggest worry for Canadians before their first kiss: Should I close my eyes? But kids with life-threatening food allergies have much bigger worries

Anaphylaxis Canada launches Food Allergy Awareness Month with new ad to highlight everyday challenges faced by teens

Toronto - A new poll shows the biggest worry for Canadians before their first kiss is whether they should close their eyes (33%), but a more important concern for teens with food allergies is what their partner recently ate. Even a trace amount of an allergen may cause someone with food allergies to have a potentially-life threatening anaphylactic reaction. The poll comes at the start of Food Allergy Awareness Month. Other pre-first kiss worries in the poll were “how does my breath smell” (15%), “should I french kiss” (14%), “do I look attractive” (9%) and “will my parents catch me” (7%).
Among the more than 1.3 million Canadians with serious food allergies, teenagers are unique in the challenges they face. Teens have to manage their food allergies in various social situations, contend with peer pressure, and may exhibit a tendency towards risky behaviour and the awkwardness that comes with navigating one’s way into adulthood.
“Teens need to be aware of the risks and equipped with the knowledge and confidence to make safe choices”, said Laurie Harada, Executive Director of Anaphylaxis Canada and the mother of a teen with multiple food allergies. “Ensuring that their peers understand the seriousness of food allergies is also extremely important.”
That is the message of a new public service announcement developed by cutting-edge Toronto advertising firm Zulu Alpha Kilo. The firm’s President and Creative Director Zak Mroueh was inspired to create the ad by his son who has a serious food allergy.
“We wanted to create something that all Canadians could relate to,” said Mroueh. “By using the premise of ‘first kiss’, we are underscoring the seriousness of food allergies and the challenges teens face in staying safe – even when preparing for a rite of passage.”
The ad is being publicly unveiled at Anaphylaxis Canada’s annual food allergy conference this Saturday and can be viewed here today by clicking on the “Video” tab of this release. ­­­­­­­­­­­­­­­­­­­­The commercial, shot by Tom Feiler, was produced by Untitled Films. There is also a series of Transit Shelter Ads (TSA’s) and out-of-home advertising shot by Shereen Mroueh of Asylum Artists. All creative is being placed by Richard Ivey and Kareem Boulos of Media Experts.
As avoidance of allergens is the only sure means of preventing a potentially life-threatening allergic reaction, communicating strategies that help teens self-protect is critical. Even a trace amount of an allergen can cause a reaction. For teens to remain safe, this means always reading ingredient labels, ensuring their friends and dates are aware of their food allergies and always carrying epinephrine.
“Communicating directly to teens about managing risks and encouraging them to take responsibility for their allergies can help reduce instances of allergic reactions and prepare them for adulthood,” said Kyle Dine, Youth Program Coordinator at Anaphylaxis Canada.
The public service announcement is the latest initiative in Anaphylaxis Canada’s Why Risk It? allergy awareness program targeted at pre-teens, teenagers and young adults. More information about the program can be found at: http://www.whyriskit.ca/.