A Review of Cancer Fighting Foods

Wellness Wednesday yesterday was a review of Cancer Fighting Foods and a taste test session!!! Last week I gave you the statistic that 1 in 2 American men and 1 in 3 American women will deal with cancer in their lifetimes. I am working to keep that from being YOU! If you are interested in a link that takes you to a quick quiz about your risk factors that involve the foods you choose, email me and I am happy to send it to you! The highlights are as follows:

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Exercise and Immunity

Did you know that by participating in physical activity and exercise, you are helping yourself fight off germs? By exercising at a moderate intensity, you are boosting your immune system and thereby fighting off illnesses. Other ways to help your immune system is to eat a healthy diet and reduce stress.1 Health care professionals can say with confidence that exercising regularly will help their patients boost their immune system and result in better health.

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Excess Post-Exercise Oxygen Consumption (EPOC)

Personally Fit now offers a class called Afterburn. This class is only a half hour and takes place during lunch time so that people can participate during the work day. One of the goals of this class is to continue to burn calories after the class has ended. How is it possible to continue to burn a substantial number of calories after a workout is already completed? It is because of a phenomenon called excess post-exercise oxygen consumption (EPOC).

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Exercise's Effect on Cognitive Function

It is well known that regular exercise has a beneficial affect on “cardiovascular fitness and function, muscular strength, bone mineral density, weight management, metabolic health, disease prevention and management, as well as mortality.”3 Another benefit of exercise that is not as well known is its effect on cognitive function. For this blog, we will be defining cognitive function as “the mental faculty of knowing, which includes perceiving, recognizing, conceiving, judging, reasoning, and imagining.”3 Cognitive function can be broken down into four subcategories: (1) receptive functions (classifying), (2) memory and learning, (3) thinking, and (4) expressive functions.

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How Sleep and Weight Gain Are Related

It is important to get plenty of sleep each night. There are numerous reasons for needing sleep. Today we are focusing on how not getting enough sleep could lead to weight gain. I chose to cover this specific reason because many people join the gym to try to lose weight. No matter how hard you work in the gym, if you are not living a healthy lifestyle outside of the gym, you most likely will not see many (if any) improvements. One important part of living a healthy lifestyle is to make sure you are getting enough sleep each night.

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Exercise Guidelines

The following Guidelines come from the American College of Sports Medicine (ACSM) website ( ACSM, founded is 1954, is an organization that promotes research, education, and practical application for sports medicine and exercise science. This research helps exercise professionals provide the most up-to-date and reliable information to those we work with. Continue reading to see how your workouts “measure up” to the guidelines.

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The Keto Diet

I am sure that many, if not all of you, have heard about the ketogenic diet a lot lately. Maybe you have even tried it out! Recent research is proving that getting healthy fats (avocados, coconut oil, olive oil, and more) is important for your health and well-being, and the ketogenic diet might be a good way for you to make sure you are making these a part of your diet. However, there is some back and forth on just how healthy the typical keto diet might be.

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