Great Article by Katrina Evans

Surpassing Cancer with Nutrition and Exercise - Guest Writer!

Making the right food choices as well as exercising regularly, is important for everyone, but it is especially important for those with cancer. Cancer patients who eat healthy foods and participate in some form of regular exercise may have a higher chance of recovery, and it will help you to feel fit, both physically and mentally.

At first, while experiencing the adverse symptoms, especially from aggressive cancers like lung cancer or pancreatic cancer, it may be difficult to eat right or exercise. However, keep in mind that no movement at all and not eating properly will cause you to feel weaker. Start feeling better again by setting up your nutritional meal plan and exercise plan to bring back your energy and strength needed to recover.

You don’t have to make elaborate plans to get started. For exercise, you can do easy things, at first, like walking or range of motion exercises. When coming up with a meal plan, some key ideas to keep in mind are to stay away from foods that are fried and greasy, foods that contain added sugar, and that are processed. Eat low fat proteins like skinless chicken breast or fish, and eat high fiber foods like oatmeal and 100% whole wheat bread. Choosing foods that are high in antioxidants, phytochemicals, vitamins and minerals will be of great benefit. The foods that are the highest in these areas are the foods that are the most colorful. Eating the right things will boost your immune system and help your body to heal.

Many who have been through the trials of dealing with cancer have come through it all feeling better than when they were first diagnosed. One runner and cancer survivor, Tina Anderson, through eating properly and exercising, feels stronger and healthier than ever as reported by Omaha’s favorite news source, KETV7. She even runs marathons. By following your doctor's recommendations on exercise and diet, and by applying that advice in your life, cancer patients will feel healthier, stronger, and be on the road to recovery.

Katrina Evans is a recent college graduate and aspiring writer especially fascinated with health and wellness. She enjoys making a difference in people’s lives providing whatever support she can observing how devastating cancer can be for people and their families. Katrina also likes running, rock climbing and listening to cool podcasts.

Breast Cancer Awareness Month

Foods to help prevent cancer

Grains: Protein: Condiments:

Oatmeal Black, red or pinto beans Olive Oil

All whole grain bread products Eggs

Wild or Brown rice Fish Drinks:

Lean chicken or turkey Green tea

Fruits: Tofu (small amount per week) White tea

Fresh or frozen berries

Oranges Dairy:

Pears Lowfat cheese Dirty Dozen

Red or purple grapes Lowfat yogurt (things to buy organic)

1% milk Apples

Vegetables: Celery

Broccoli Snacks: Strawberries

Cauliflower Almonds Peaches

Edamame Hummus Spinach

Garlic Popcorn Imported nectarines

Kale Imported grapes

Onion Herbs/Spices: Sweet bell peppers

Romaine Parsley Potatoes

Spinach Rosemary Blueberries

Tomatoes Turmeric lettuce

Kale

Created by: Jackie Ruiz - Complete Wellness & Fitness LLC

- information provided by Self and Fitness Magazine October 2011

Good article about foods to eat for your figure from LIFAMILIES.COM

Fabulous Fare:Foods that help you to keep your figure

Many times people try to eat healthy, but still having trouble with their weight. Maybe it is not the amount of food that they're eating, but rather their choices. We all know what foods are the healthiest for us and what we should generally stay away from. There are some foods, however, that go a step farther and even help us manage our weight as we eat them. No, I'm not talking about crazy, unusual items that you will have to search for. This list is of foods that should be easily found in any supermarket.

1. Steak. Although red meat has long been stigmatized as horrible for you, lean cuts of beef and steaks are now believed to aid a dieter to lose weight more steadily. It also retains muscle mass as fat burns away.

2. Eggs. Again, eggs have had a bad reputation for years. Researchers and doctors now believe that an egg a day is not only safe for cholesterol levels, but will facilitate weight stability. An egg with toast in the morning is a filling alternative to the usual bagel or cornflakes. Egg protein is filling. Those who choose an egg in the morning will be full longer and less likely to snack during the day.

3. Lentils. Lentils are a sure fire weight loss tool. They are high in protein and soluble fiber. Together they assist in keeping your insulin levels down, stopping your body from creating fat deposits. Their fiber and protein also fill you up quickly.

4. Wild Salmon. Fish is a heart healthy choice, which also helps to build strong muscles and increase insulin sensitivity in your body. The more muscle you have, the more fat you burn. Wild salmon, as a choice, is less likely to have pollutants than many other fish.

5. Apples. They are a good source of fiber and antioxidants. They can fill you up and stop additional snacking.

6. Buckwheat Pasta. Replace your usual carb-choice with these filling noodles. They are high is fiber and, unlike most carbohydrates, contain protein. It'll be very difficult to overeat because they will fill you up quick with better quality ingredients.

7. Blueberries. Although all berries are good for you, blueberries are especially teeming with antioxidants and fiber. Fiber can actually stop some fats from being absorbed. They latch onto fats and guide them, whole, out of the body.

8. Yogurt. Plain yogurt is considered to be an almost perfect food. With carbs, protein, and fat it fights off hunger and keeps blood sugar levels balanced. Greek yogurt is even better than regular because it contains considerably more protein, and less lactose for those who are lactose sensitive.

9. Sardines. Sardines are a miracle fish, loaded with protein, omega 3s, and calcium. They are low in mercury too, so they are a safe treat. Sardines build muscle mass. They can be used in place of anchovies, or soaked in milk to remove their fishy flavor.

10. Parmesan. People who have one serving of whole-milk products a day are more likely to keep weight at bay over time, without even trying. Parmesan is a flavorful choice, which will make it easy to stick to one serving.

11. Avocado. Most dieters fear the avocado because of its high fat content. The truth is that the monounsaturated fat which they contain is heart healthy and filling. Including half an avocado in you meals will make you full faster.

12. Black beans. A cup of black beans contains 15 grams of protein without any saturated fat. They are a great, filling protein choice that will curb your appetite and slim your waist.

13. Dark Chocolate. Yes, I said chocolate! Adding small pieces of dark chocolate to your regular diet actually slows down digestion, keeping you full for longer.

14. Grapefruit. Grapefruits are great weight loss assistants because they are 90% water and help to control insulin levels in your body.

http://myemail.constantcontact.com/Listen-Up.html?soid=1101994467446&aid=fJzPc1LX1RM

http://myemail.constantcontact.com/Listen-Up.html?soid=1101994467446&aid=fJzPc1LX1RM

Get ready for the summer by taking: Women's Weight Loss Class on Wednesday nights and Boot Camp Classes starting June 4th on Saturday Mornings!

Outdoor Boot Camp Classes

Starting Saturday June 4th

Boot Camp Classes

This class is for anyone that wants to lose weight and

get into shape for the summer. The class will be a

total body workout with some cardio intervals to help

with weight loss. All fitness levels are welcome. Space

is limited so email today to reserve your spot.

JackieRuiz25@gmail.com

Complete Wellness &Fitness LLC - Jackie Ruiz

What: Boot Camp Classes

When: Saturday mornings starting June 4th

Where: TBA - Lynbrook

Time: 10 AM - 11 AM

Other: $10 per class - First ten people to sign up will

receive a FREE Lifestyle Assessment.

Snack Ideas

Everyone is always asking about healthy snack ideas so here is a list of things you can try:

• 12 - 18 baby carrots with 4 tbsp of Hummus
• 5 whole-grain crackers (or gluten free crackers) with Natural Peanut Butter. Add Banana Slices if you want a more filling snack.
• 16 once skim or low fat latte with no sugar (organic milk if possible)
• String Cheese (organic and low fat if possible) and a pear or apple
• Hard Boiled egg on a slice of whole-grain toast (or Gluten Free toast) or just the egg by itself
• A corn or whole-wheat tortilla with a slice of low-fat cheese with salsa
• 2 to 3 slices of low sodium turkey and an orange or grapes
• 6 ounces of low fat plain Greek yogurt topped with berries
• 4 celery stalks or an apple with 1 tbsp of Natural Peanut Butter
• A protein shake (under 200 calories)
• 1 serving of almonds or cashews

****Try to keep your snacks under 200 calories. Also try to have protein with all your snacks to help stabilize your blood sugar so you don't overeat at your next meal.

--