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Friday, May 11, 2012

Physical Activity and Cancer Treatment Guest Article

David Haas has submitted this piece for me to share with you all!  Please check out his bio link at the end of this article.

Physical Activity Improves Quality of Life During Cancer Treatment

As recent studies and research reveal the benefits of physical activity during cancer treatment, proponents of fitness as part of the treatment plan continue working with doctors to get them on-board. Despite the results of several studies over the past few years, some cancer patients are still being told by their doctors to rest and take it easy. Whether you have been diagnosed with mesothelioma cancer or another type of cancer, fitness is and should be a vital part of your treatment. While rest is important, physical fitness is of equal importance. By including aerobic and strength exercises in your daily treatment plan you can reap some of these important benefits.

Decreased Stress Levels

Stress levels can get high while facing normal life responsibilities and the added weight of cancer treatment at the same time. Because stress has an impact on your overall health, it's important to engage in regular exercise to help reduce your stress levels. Heart-pumping exercises like fast walking or riding a stationary bike help reduce the presence of cortisol-- the stress hormone-- in your body.

More Energy

Many people believe that exercise will tire them out, but the opposite is actually true. Regular exercise can increase your energy levels, allowing you to get through daily tasks more easily. To sustain your energy levels throughout the day, you can exercise in 10-minute spurts instead of for a half an hour all at one time.

Social Benefits

Enjoy time with family and friends by asking them to exercise with you. A walk outdoors with a good friend is beneficial both physically and emotionally. You can also strengthen the bond between yourself and family members by spending time together exercising and talking. Physical activity provides you with an excellent opportunity to be social, which is important to avoiding feelings of being isolated.

Improved Physical Conditioning

As you exercise regularly, you'll notice an increase in stamina and strength. These aspects of physical conditioning are beneficial by providing energy to get through your day and deal with the side effects of cancer treatment.

Mood Enhancement

It's natural and normal to experience feelings of sadness, frustration and anger following a cancer diagnosis. You can fight back and gain control over your emotions through regular exercise. As the stress hormone cortisol is reduced the "feel good" hormone, endorphins, are released. These help to elevate your mood, giving you a calm and happy feeling.

Make physical fitness an activity you look forward to by engaging in forms of exercise you enjoy. If you don't enjoy workout DVDs, choose an alternate form of aerobic exercise, such as walking, cycling or jogging. Maintain interest in your physical fitness program by doing different types of exercises on different days of the week. These little tips and tricks can help you create activities you look forward to because of how they make you feel and look. Regular participation in an exercise program will help you as you endeavor toward wellness by making you feel empowered to take control of your health back from cancer.

David Haas Bio

Tuesday, May 8, 2012

Leanout with Lemon Basil!

Feeling great, leaning out and seeing it so that helps limit the pre contest nightmares......nearly nightly I had them last week.  I dream I missed my boat or plane or stage time or forgot my bikini at home and am at a show out of town.....crazy stuff......I dreamed I entered with only half my routine done so I had to wing it for the remainder of my routine, what a hoot .....not that I have not had to wing it for real a few times when my music was lost or I entered multiple categories and had theme music destroyed and had to wing it to other music.......anyway.

So when dieting I find it hard to keep getting in my gallon of water which is only half of what I should be getting but I cannot seem to get much past that gallon.  To help get more flavor in my water I add some of this recipe or I will have a glass or 2 in the day to have a nice flavor without any fat or sugar and very low calories that you burn off just in the exertion of drinking it!

Its so refreshing and great for summer, garden or picnic settings and it actually tastes great.  When I first read this I was like   EEEWWWE, gross.  But then I tried it and then another sip and wow........I was shocked.

Now this is a Vitamix recipe but I am sure you can use a juicer or even a really good blender that handles ice well.


Lemon Basil Ade

Yield: 2 1/2 cups (600 ml)

Preparation: 10 minutes
Processing: 1 minute, 30 seconds

1 (84 g) lemon, peeled, halved, seeded

5-8 small packets of sweetener of choice
1/8 cup fresh basil leaves
3-4 cups (720-960 ml) ice cubes
1/4 cup (60 ml) water
1. Place all ingredients into the Vitamix container in the order listed and secure lid.
2. Select Variable 1.
3. Turn machine on and slowly increase speed to Variable 10, then to High.
4. Blend for 1 1/2 minutes, using the tamper to press ingredients into the blades.
Health Classification: Diabetic Friendly, Low Fat, Low Sodium, Low Cholesterol, Heart Healthy, Gluten-Free, Vegetarian, Vegan, Raw
Meal Type: 5 Ingredients or less, Beverages

Nutrition Facts
Serving Size 1 cup (240 ml)
Amount Per Serving
Calories 49  
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 1mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 10g
Protein 0g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:
Calories: 2000 2500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:
Fat 9

  • Carbohydrate 4

  • Protein 4

    Wednesday, May 2, 2012

    TRX Exercises

    Here are 2 of my favorite TRX exercises
    Supine Pull through

    Power Pull

    Try these for a set of 10 and build from there, 2-3 times per week