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 The
benefits of weight lifting for Breast cancer survivors was studied in
the Physical Activity & Lymphedema (PAL) trial, which
showed that starting very light and progressively
lifting heavier weights might be better than not
exercising an arm at risk for lymphedema after breast
cancer. October is Breast Cancer Awareness Month,
keeping it in mind, this week we focus on, Top 10 Steps
to Exercise Safely after Breast Cancer Surgery.
In fitness,
Namita
[email protected]
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Hot Fitness Tip
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 Make
sure your pantry is stocked with a variety of beans.
Whether dried or canned, beans are an inexpensive
alternative to animal protein. They're also an excellent
source of fiber. Serve them as a side dish or add them
to soups, omelets, tacos, casseroles, or salads.
Thoroughly rinsing canned beans can slash sodium content
by 40%.
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Words of Inspiration
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Attitude vs. Altitude
 Your
attitudes determine to a great degree what you are able
to do and what you are not, what you are able to
practice and what you are not. This is why for example,
a lot of people go to trainings and learn all sort of
cool ways of relating with other people, but they never
develop cool people skills.
It all depends on how much time and energy you spend
working directly on your skills, and how much directly
on your attitudes?
Attitudes make the real difference between champs and
chumps.
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Success Quote
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 "If
one can stick to the training throughout the many long
years, then will power is no longer a problem. It’s
raining? That doesn’t matter. I am tired? That’s besides
the point. It’s simply that I just have to."
Emil Zatopek, Winner of 4 Gold Medal at 1948 London and 1952 Helsinki Olympic Games |
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Healthy Recipe
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Creamy Quinoa Oat Porridge
Makes: 3 servings (2½ cups total yield).
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Nutritional Information:
Per Serving:
Calories:261 Kcal,
Fat: 5 g,
Carbohydrate: 47 g,
Protein: 8 g,
Fiber: 3 g,
Sodium: 172 mg. |
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Ingredients:
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1/2 cup quinoa
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1¾ cups water
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1/8 tsp. salt
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1 1/2 cups unsweetened almond milk
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1/2 cup apple cider
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1/2 cup water
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1/2 cup quick cooking steel-cut oats
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1/2 Granny Smith apple, cored, peeled, and shredded
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1/4 tsp. ground cinnamon
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1 Tbsp. dark maple syrup
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3 Tbsp. ground flaxseed, optional
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Directions:
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In medium saucepan, combine quinoa with 1¾ cups
water, and salt. Cover, bring to a boil, then simmer
gently for 15 minutes. Off heat, let quinoa stand
for 5 minutes. Set 1/2 cup of quinoa aside. Transfer
the rest to a container and refrigerate for up to 3
days for another use.
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In medium saucepan, combine almond milk, cider and
1/2 cup water, and bring to a boil. Immediately stir
in oats, and add cooked quinoa, grated apple and
cinnamon. Simmer gently for 15 minutes, stirring
several times during the first 10 minutes, then
frequently during the final 5 minutes to minimize
sticking.
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Divide porridge among 3 bowls. Drizzle 1 teaspoon of
maple syrup over each serving. Sprinkle on 1
tablespoon of the flax seed, if using. Serve
immediately.
Courtesy: AICR
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Article of the Week
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 The Cancer Society recommends exercise after breast cancer surgery, no matter what type of surgery you had, as well as exercise after radiation therapy.
The benefits of weight lifting for survivors was studied in the Physical Activity & Lymphedema (PAL) trial, which showed that starting very light and progressively lifting heavier weights might be better than not exercising an arm at risk for lymphedema after breast cancer.
Read more
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