Get your fitness on and reduce your risks

My mom was diagnosed with breast cancer in December 2014 and I had a hard time coming to terms with the fact that I felt this type of cancer could have been avoided.  I’m a firm believer that fitness not only prevents obesity, illness and depression but it can heal in many ways.  The picture below is my mom and I planting flowers this summer on one of her good days undergoing chemo.  But there were a lot of bad days that went along with the good.  Fortunately having caught the cancer at an early stage she was able to stop it before it grew with chemo.  Now she is taking medication for the next 5 years that will help to stave off the cancer from growing back.

Phone Jan-June 2015 755

My mission with this page is not only let people know what I learn along the way about health and fitness but to help those who need motivation, advice and inspiration.  I don’t want anyone to have to go through what my mom and many others have gone through.  If this type of cancer or other cancers have the slightest chance to be prevented, why not take every measure of action to prevent it?  Let’s be proactive and take control of our own health and destiny!

More and more studies are being published about how regular exercise not only helps with obesity, depression, anxiety, immune function, inflammation and etc. but it can actually help prevent certain types of cancers!  Imagine that?!?  I’ve recently come across this article that I had to share below!  My passion for health and fitness will continue as I continue to share with the world about how we can live better lives day in and day out.

http://www.cancer.net/navigating-cancer-care/prevention-and-healthy-living/physical-activity/physical-activity-and-cancer-risk

Until next time…..go out and get some exercise!

Phone Jan-June 2015 826

Why is breakfast to important??

We hear it time and time again from scrolling through our social media feed, numerous studies published on the benefits of breakfast on our health to memories of mom saying as a kid why we HAD to eat our breakfast before we left for school.

Why does breakfast get all of this hype? Why do the breakfast freaks swear by this and non breakfast eaters can’t imagine downing a bowl of oatmeal to save their lives.  Its an endless debate and I believe if anyone attempts to incorporate a healthy breakfast into a daily routine for 2 weeks, you will see for yourself why this magical meal is the kickstart to your day.

Here are just a few benefits us breakfast lovers enjoy on a daily basis.

1.) Energy Boost.  According to studies published in the International Journal of Food Sciences and Nutrition, consuming a breakfast high in fiber and low in carbohydrates will make you feel less tired during the day.”

2.) Eating breakfast helps you jumpstart your metabolism and burn more calories. “The key: eating a breakfast that’s high in Resistant Starch (RS). Found in foods like bananas and oats, RS actually signals your body to use fat for energy.” Shaun Chavis, Health Magazine

3.) Improves Concentration. In one study, Jianghong Liu, an associate professor in the School of Nursing, has found yet another benefit of eating an early morning meal: higher IQ scores.  Eating a well balanced breakfast–such as eggs, oatmeal, yogurt, and fruit–keeps “blood sugar levels steady and allows optimal cognitive function throughout the day.”

4.) Improves overall health. For example, Harvard conducted a 16-year study of 26,902 American men aged 45 to 82 and found that those “who skipped breakfast had a 27 percent higher risk of CHD compared with men who did not.  There are numerous studies on the overall improved heath benefits in relationship with eating a well balanced breakfast.

5.) Improves your memory. There was also a study released in the Journal of Physiology and Behavior that discovered that eating breakfast, such as oatmeal, improved the spatial and short-term memories of elementary school children.

Here are some examples of a well balanced, healthy breakfast that you can start incorporating into your daily regimen.  It takes planning and preparation to eat clean and the saying goes…”if you fail you plan you plan to fail” so start planning!  Cheers to a healthy day!

At home or at work staple: 1/2 grapefruit + 1 slice Ezekiel bread + 1 tbsp raw almond butter + 1/4 sliced banana
Awesome post workout fuel when you are starving! 1 slice Ezekiel bread topped with 2 egg whites + 1 slice of Ezekiel bread with 1 tbsp almond butter and 1/4 banana sliced on top.
Phone Jan-June 2015 1165
Quick and easy high protein breakfast. 1/3 cup plain greek yogurt (no sugar) topped with raw granola (as clean as possible with low sugar), fresh raspberries, 1/4 sliced banana and drizzle with raw honey for added flavor if needed.