SLICE OF SATISFACTION ... A PIZZA A DAY KEEPS NELLA CONTARDI ON THE RUN


SPECIAL TO THE TORONTO SUN... Sept.22, 2005

Contardi is a 50-year-old Toronto executive who is training for a marathon and eats pizza as part of her get-fit plan. Every day! Forget the Subway Diet made famous by Jared Fogle who lost 245 pounds over the course of a year with minimal exercise. Contardi is a big pizza fan and it's fuelling her push to the finish line with a half marathon she's running this Sunday in Scotia Bank Toronto Waterfront Marathon & Half Marathon.
She has paired both nutrition and exercise to get fit. Every day to prepare for the grueling 24 km race, Contardi, mother of three daughters, wolfs down a mouth-watering whole-wheat slice of Pizzaville's pizza topped with nutritious tomato sauce, low-fat mozzarella cheese, and a variety of veggies. Sometimes she adds chicken for protein; on the rare occasion she'll go for some pepperoni.

"It's a lot healthier for you than a cold-cut sandwich or burger," says Contardi, adding that "pizza is an excellent choice as you're getting carbs, veggies and protein."

Since she is in purchasing/development for Pizzaville's 60 outlets, tasty fare is always at hand -- and she can always make up her own maze of toppings. She says pizza is part of her overall balanced eating plan featuring all the food groups. She also runs three to four times a week alternating short and long distances and has worked up to weekend runs of 24 km.

Contardi joined the running group, Jean's Marines, back in March for extra motivation. (Jean is Dr. Jean Marmoreo, a Toronto physician who leads women in training for the Marine Corps Marathon in Washington, D.C., every October.) Contardi plans to run the Washington Marathon next year. "People tell me my posture is better, I look stronger and have more energy," says Contardi. "There are just so many positives. You get such a high from running."

RUN FOR YOUR LIFE

Being on the run is good for you:
According to premier fitness expert Barrie Shepley, running is a terrific sport: "Few sports are more efficient in burning calories per 15 minutes of exercise than running."

In just four to six weeks of running two-to-four times per week, benefits include dramatic increase in cardiovascular fitness, muscular strength and creativity. It's been shown to reduce blood pressure and stress, says Shepley, president of Personal Best Health & Performance and former Olympic coach for Canada. And now is a great time to get started. "Fall is particularly great because it's not too hot/humid nor has the snow arrived yet." That gives people 10-12 weeks before Christmas to build basic total body fitness, he says, adding that it will help keep weight off over the winter rather than trying to start exercising in the New Year with zero fitness and 10-30 pounds of excess body fat to lose. He strongly advises combining running and cross-training, including spin classes, yoga, swimming, cross-country skiing, rowing or indoor soccer.

TRAINING TIPS

Five tips for fueling up; courtesy of Denis Collier, registered dietician/conditioning specialist, SHAPE Health and Wellness Centre Toronto:

1. Don't wait until the race day to alter your nutrition -- as soon as you begin training you must begin eating properly.
2. Focus on carbohydrates: This much-maligned nutrient is still the undisputed fuel for exercise like running.
3. Stay hydrated during and after a race -- it is unlikely that you will be able to replenish fluids at the same rate as you are losing them during the race.
4. Replace electrolytes: You lose more than water with sweat.
5. Refuel your body by eating something as soon as possible after you've run.

CAN'T BEAT CARBS

You can bust your butt on the roads for months, but the results of your efforts can be so much greater if you implement a proper nutrition plan as well. So eat a high carbohydrate, low fat, moderate protein diet when training.

Avoiding carbohydrates is essentially racing suicide. Carbohydrates are your most important energy source during running. The diet of any runner must be full of fruits, vegetables and whole grains.
A 65 kg individual running at a pace of eight-miles per hour will burn in excess of 2000 calories during the running of the race.