Garbage or Gourmet?

 

The phrase “Eat healthy” more than likely creates a visual of fruits and vegetables in most people’s minds. Even I, in my office, have a poster that recommends “Eat a Rainbow” today. The poster represents a rainbow made from food, from red beets and tomatoes, to green leafy vegetables, yellow squash, bright orange papaya and even purple eggplant. Many of us actually do eat this way, but we also tend to throw away the parts of our rainbow that could offer a greater nutritional value than the parts we actually eat.

A phytochemical is defined as a compound found in plant-based foods that may improve health. The layman explanation I like to use is the power of “superfoods.”   These compounds are often found in the cellulose fiber of the pits, seeds, stems, skin and rinds, the parts most of us dispose.

So here is why we should reconsider what to put in the pot or what to put in the disposal and you may be surprised at the new emerging flavors, over and above the increased health benefits.

These phytochemicals are actually edible. In some cases, it is just a matter of breaking down the fibrous tissue in an appropriate cooking manner. In others, it may require some creativity to put the entire garden to work. I have selected a few examples that I find interesting:

Broccoli

It amazes me how many people are unfamiliar with the natural state of broccoli, because it is often sold in frozen floret form. The stalk is just as edible as the florets and can be shaved with a vegetable peeler into ribbons, garnished with orange or lemon zest from the peels of citrus fruit, add strips of Parmesan and Reggiano cheese to offer a delicious gourmet salad. (Notice how I slid in the citrus peel, as it too is a good example of “dispose of or dine on”).  So what is the deal? Did you know that one broccoli stalk has almost double the daily required amount of Vitamin C? Furthermore, it has a significant amount of Fiber. Beta-carotene (pre cursor for Vitamin A,) iron, even some calcium and the phytochemicals indoles and aromatic isothiocynates. Technical food terminology that in layman’s terms, means superfoods.

With an A + on the nutritional report, these stems play a role in boosting certain enzymes that help to detoxify the body which in turn helps to prevent cancer, diabetes, heart disease, osteoporosis, and high blood pressure.

Over and above the nutrition, most health conscious people are concerned that healthy food tends to cost more. Just imagine how much more value you can get from the whole broccoli plant if you were not disposing of the stalks.

Watermelon

Have you ever tried to salt and roast your watermelon seeds? (Don’t forget to dry them out first). This may seem like a lot of work to save very little space in the garbage bin. However, other than the tons of fiber offered, one ounce of dried watermelon seeds contains about 3 grams of zinc (25 % of Daily Recommended amount), and 2 grams of iron (14 % of daily recommended amount). Be aware however, that humans cannot gain the nutritional value out of the whole seed, so unless you chew them, it will be “seeds today, seeds tomorrow.”

And then there are the rinds to consider. If you use fruit rinds in a mishmash of other otherwise disposed of vegetable pieces, like Swiss Chard stems, eggplant tops, onion skins, zucchini and carrot trimmings, celery stalks and potato skins, you can make a stock great for soup base, cooking grains in, and adding some interest to stir fried veggies.

Celery Leaves

 Celery leaves have a compound called phthalides, which has been shown to play a role in relaxing arteries, and thus may help lower blood pressure.  Celery stalks also have one of the highest sources of fiber in a plant, which therefore offers invaluable benefits to the digestive tract health which in turn aids in immunity.

One creative way to reap these benefits is to perhaps make celery salt. It will have a strong flavour but remain light and fluffy in texture.  Place the leaves on a sheet pan. After using the oven for something else you can make use of the residual heat to dry out the leaves. This enables all the excess moisture removal without yellowing or browning the leaves. Finely crumble the dried leaves into tiny pieces. Now grind these together with sea salt and some celery seed   (about 1.5 parts sea salt to 1 part celery seed with a pinch of celery seeds). The classic use is in a Bloody Mary, but also can turn a boring tuna salad into a delicacy.

Another fine idea is to combine with finely chopped carrot and fennel leaves and mix into a homemade salsa of chopped tomato, onion and cilantro.

Papaya Seeds

Papaya fruit is known for its antioxidants. But did you know the seeds are also rich in a phytochemical called Papain. Papain is similar to a digesting enzyme which will strengthen immunity and destroy cancer cells over and above the antioxidant content.  The enzyme action destroys viruses, allergens and the coating of fungi before they can destroy human cells. Papaya seeds also contain fibrin, which reduces the risk of stroke by reducing blood clot potential.

A warning about papaya seeds is however necessary too: some seeds may have a minute amount of cyanogens (cyanide producing agent). The American Poison control centers can be contacted for updated information on any produce for warning levels.

To reduce the pungency of papaya seeds, they can be blended into a delicious drink with the papaya skin, almond milk, some ginger, and either honey or agave to add sweetness.

Onion Skins

Not only do onion skins have antioxidants, but they also are known for a flavanoid called Quercetin. A flavanoid is what gives plants their coloring, and may also offer phytochemical benefits. In this case, onion skins are protective against cardiovascular disease and various cancers. Furthermore, Quercetin is a sulphurous compound, meaning it has some form of sulphur in its chemical make-up.Sulphuritself is a pharmaceutical antioxidant. Sulphurous compounds are also characteristic of its odor, giving onion an unmistakable identity. This may be a downside to the nose, but this is outweighed by its anti-inflammatory ability. Onion skins are also rich in fructans. Fructan produces good bacteria (prebiotics) which aid in gut health. The prebiotic Inulin is a fructan, which being a polymer of fructose molecules, also offer an identifiable sweetness making it easy to use for various recipes. One creative idea is to use onion skins as an infusion (tea).

Other great nutrients worth a mention

I can go on forever, giving great examples. Worth mentioning is firstly, Swiss chard leaves because they are rich in the pleasure centers of the nervous system and simulate the neurotransmitter dopamine. They are also a good source of glutamine known for benefits in joint health. Right there, the benefits of avoiding anti-depressant medication and living a pain free lifestyle is evident.  Secondly, turnip leaves outweigh any cruciferous vegetable in their nutrient content, regardless that cruciferous variety is known for calcium and folate content.  Beet tops are richer in antioxidants, fiber, calcium and iron than the root itself.

Remember all of these, as well as melon rinds, potato peels, cob of the corn, and radish leaves, as well as the ones keynoted above, can be used to create a stock used for making great soups. Braising is a cooking method, which can break down the more fibrous material leaving you with an edible product, as well as a flavorful addition to stews and casseroles, or even poach fish in, add to a risotto, or to add flavor by cooking grains in it. Some ideas for the more fruit leaves and rinds include making rich and tart jams, or jellies, or even salad dressing type vinaigrettes by boiling them with vinegar, water, salt and stock. Mix with additions like chopped almonds and raisins and your guests will be begging you for these healthful, nutritious and delicious recipes.

Summary

The edible part of a plant-based food starts at the sprouts or root and ends at the tip of the leaves or shoots, taking the vines, tubers, and shoots along with it. So for those of you either wanting to get a whole lot more bang for your buck, especially those that tend to spend more on health foods that are grown from the earth, or for those home cooks wanting to experiment with a wider range of flavor and technique, put the entire garden to work. Not only will your dollar go further, but you will gain a nutrient benefit more than often unnecessarily lost to the garbage.

 

 

 

 

REFERENCES:

 Smith, Lombard, Peffley, Liu. Genetic Analysis of Quercetin in Onion (Allium cepa L.)‘Lady Raider.’TheTexasJournal of Agriculture and Natural Resource 16:24-28 (2003)

Harborne, J.B. 1986. Nature, distribution and function of plant flavonoids, p. 15-24.

In Cody, V., E. Middleton, Jr. and J.B. Harborne (eds.). Progress in Clinical and Biological Research, Vol.213. Alan R. Liss,New York.

Herrmann, K. 1976. Flavonols and flavones in food plants: a review. Journal of FoodTechnology 11:433-448.

Keli, S.O., M.G.L. Hertog, E.J.M. Feskens, and D. Kromhout. 1996. Dietary flavonoids,

antioxidant vitamins, and incidence of stroke. Arch Intern. Med. 154: 637-642.

Two Minutes to Dinner: a Purple Kale Kitchenworks blog. Rona Welsh. Professional chef and journalist. Accessed July, 2011.

Increase Your 5k Performance through Proper Nutrition

For many, the phrase “increase your performance for a 5k” conjures images of supplements and ergonenic aids. An ergonenic aid is something that claims to enhance energy and performance. Wise athletes treat food as fuel. Like fuel for a car, energy for an aerobic, intense event, such as a 5k, has an optimal blend. Carbohydrate and fats are the optimal energy for high intensity aerobic exercise. Typically, an athlete should have enough fat stored to get through a 5k race without having to “eat” more fat; carbohydrates thus becomes the focus for this event. Protein is highly unlikely to be used as an energy source in a 5k race. However, protein is essential for growth and repair of muscle and body tissues, and should be an essential part of the recovery meal following your 5k.

Consuming carbohydrates before your race can enhance performance by maintaining adequate blood glucose (sugar) levels, the main fuel for your muscles. Furthermore, glucose is also the main source of energy for your brain, and a well-nourished brain will improve your race focus. Scientific studies have shown that a high carbohydrate meal or snack before an event enhances endurance and energy.

For a 5k race however, a large breakfast is probably too much food, yet a snack, such as a banana, or an energy bar should provide the energy required to maintain a decent pace for at least 30 minutes or a typical 5k race. Many athletes avoid food right before an event, because of the perception that it may cause gastrointestinal distress if not digested. A low-fiber, low fat snack could digest within five minutes, such as a banana, a slice of white bread, or some granola. Furthermore, advances in sports nutrition have enabled athletes to make performance gains with scientifically-derived products (such as bars, gels and sports drinks). Research suggests that these products, or even just the 100 calorie snack mentioned, could enhance performance by 10 percent on average.

A 5k road race differs from endurance running in that fueling during the event is not as important than if the race lasted longer than an hour. For optimal performance in a 5k race, your nutrition goal is to focus on pre-race. Based on scientific averages, optimal energy can be derived from 0.3g – 0.5g of carbohydrates per pound of body weight eaten approximately one hour before the race. For example, for a 140 pound athlete, 0.3 – 0.5 g X 140 pounds = 42 – 70g of carbohydrates. There are 4 calories per gram, thus 40 – 70g = 160 – 280 calories of carbs. This is somewhat of a wide range, and your decision of what to consume within this range would depend on your personal tolerance of carbohydrate digestion, as well as your anticipated intensity level. Carbohydrate tolerance means the amount of carbohydrates you are able to digest within a set time. Just like your physical training (aerobic capacity and muscle strength), you can train your body to tolerate more carbs. If you consume a high carbohydrate diet you will naturally store more glycogen. Moreover, your body is more inclined to spare glycogen during your race especially if you are training it to tolerate more carbs. Be aware however, training for a higher tolerance of carbs, could offset other goals, such as weight management. A 5k race does not require high carbohydrate tolerance when compared to a marathon.

Because carbohydrates are available in the form of drinks, bars, gels and real food, it is strongly recommended that you experiment with various products and texture when you are training. If you find GI distress is brought on easily at high intensities, you may want to consider liquids versus solids, as they empty faster from the gut than the solids. Gels are fairly new concept in sports nutrition, providing an intermediate between liquids and solids. They are an electrolyte and carbohydrate blend that is scientifically designed to create a solution of 6 – 8% concentrate, the scientific number of optimal digestion of concentrated carbs recommended by the American College of Sports Medicine. Be aware once again, gels are designed to be taken with 12oz of water and if this is neglected, the gel solution may cause gastrointestinal distress. Experimenting enables you to determine your personal tolerance. Gels, drinks and snacks can be used interchangeably, but you need to determine what approach works best for you.

Hydration for a 5k race should not be neglected, although pre and post race, versus during will be your focus. Drinking at least 17 – 20 oz of water or sports drinks 2 – 3 hours before and then another 7 – 10 oz, 10 – 20 minutes before is recommended for dehydration prevention. If the race is anticipated to take more than 30 minutes, drink 7 – 10 oz every 10 to 20 minutes during the race. Lost fluids should also be replenished after the race, and 16 – 24 oz should be taken for every pound of weight lost during the race. This can be determined by weighing yourself before and after training sessions to determine your individual sweat loss rate. More practically, checking the color and volume of your urine can provide hydration guidelines. Urine should be pale yellow and plentiful, unless you are consuming vitamin supplements regularly (may turn urine dark), in which case rather rely on volume and body weight as a measure.

For muscle recovery and glycogen replenishment, your post race meal becomes important. The enzyme responsible for storing glycogen is elevated after exercise. It is thus recommended that you eat carbohydrates as soon after your race as tolerated. Adding some protein to that meal or snack will not only enhance glycogen storage capacity, but it will also aid in muscle recovery. Ideally, 0.5 grams of carbohydrate per pound body weight every hour, for 4 to 5 hours (72g, or 170 – 280 calories of carbohydrates, every hour for a 140 pound athlete).

Remember, enhanced performance for a 5k does not start and end on race day – it is vital to consider fueling on a continuous basis, and then before, during and after each training session will maximize the cumulative effect. For optimal performance, an athlete should eat a good balance of carbs, protein, fat, vitamins and minerals on a continuous basis, and then focus on race day with the recommendations provided.

IRONMAN 70.3 AUGUSTA 9-27-2015

IM chat wrist

On the anniversary of my last full ironman distance event I participated in my 10th half that crazy distance. Yes, I have a hard time saying “raced” for some odd reason… I guess I feel too much pressure having to “race” rather than “participate”. Mind you, if you shuffle the letters around, “raced” can be found in “participated.” Then again, I do need to get over it: “race” is what triathletes do, even if it’s not racing against fellow participants, one often has that sense of racing against oneself. Augusta 2015 was definitely that for me. The first time I did this race was in its inaugural year of 2009. I was well trained (at least in the run portion,) mostly because it was a last minute sign up but I had been training for the Marine Corps marathon which was less than 3 weeks out from the 70.3. I felt confident, I had done quite a few 70.3’s leading up to it, I was swimming and biking for cross training and I was ready for my 26.2 miles, so why not make it 70.3er?

Anyways, that was then… and back then, it turned out to be a personal worst for no apparent reason. Now don’t get me wrong, I am not one who races to get to the podium, so a personal worst is not that bad, its still a completion… I just had a bad day, and could not put a finger on it… so this year, I felt like “I was baaaackkk!!” I snicker to myself as I type this – really? Ilana, are you really baaackkkk!! Suffering from burn out this last year, not nearly as in shape as you have been for any other race in the past… haha!! Its more that my time in Augusta 2009 just did not reflect the athlete I was, so that’s why my so called race became about 2009 Ilana against 2015 Ilana, and I will have you know 2015 Ilana is older. Not just older, its that F F F F (can’t seem to say it… age group) and somehow also slower… not that that matters.

SWIM – basically the same as 2009. Put on my beloved sleeveless wetsuit. Jumped into the breathtaking Savannah river, and swam with a good current for a good half ironman swim time. Looking at most average swimmers, we all have about the same swim time, which to me proves the current has a lot to do with great swim times all around. Not to take away a good swimmers swim – those guys are in a different league and can swim in an ocean, lake or river fast, the rest of us need a current to say “wow – best swim ever.”

BIKE – well comparing, I was actually ever so slightly faster this year. Yay, Go 2015 Ilana… on your left 2009 Ilana!!! It really was ever so slight… as hard as I try, I have bike issues, and it seems it is a curse that will stay forever with me. For those of you that know me, I have a love hate relationship with my bike. As much as I would love to improve, my hands are solidly glued to the bullhorns throughout the ride, I do not do hill repeats and intense bike intervals, and I do not train with a power meter, possible reasons for my same old same old M.P.H… So that’s it y’all… and then the real reason – I have an unrealistic fear and a lack of bike skills, so I am pretty scared to go fast – so even when the opportunity presents itself (like a 7 mile steep downhill presents itself, hello Lake Placid) I hold back, embrace the breaks, and panic!! Deep down, I do not want to be a faster biker, I may die!

bike

RUN – I was on it… I held onto and felt disciplined to my 2:00 min/30 sec run/walk intervals. I swear by Interval running, ever since I attended a Jeff Galloway program. It works, it reduces the risk of injury, it keeps you disciplined to a set pace, and you can look forward to some walking without feeling like a slacker. The only downside is every time I pass the photo opportune moments, or my fellow team mates, or the coaches I want to see me run, I happen to be on a walk interval!! I have to profusely point to my interval timer and shout “don’t take the picture NOW!!! Wait a few more seconds, I am almost on my run interval!!” Of course by that time the photographer has suppressed his giggle and is snapping away at those athletes running past me… no worries, I will be leapfrogging them as soon as my run interval begins. I bet all the Galloway followers know exactly what I mean!!! So yes, as I passed the Atlanta Triathlon tent and all my fellow team mates, and some very important clients – that is why I was so intently pointing at my Garmin… trying to explain why you caught me walking. I was not a gallowayer back in 2009 and my run time was a lot worse – just shows you – Thanks Jeff!! You are my running hero!!

run

THE DIFFERENCES:

In 2009 my age group (and ahhh, I was so much younger) was the very last wave – we started the race dead last, after 9:00am. It was a very hot and humid day, so much more energy was zapped from riding in the dead heat of the day, and then running in the blistering afternoon sun! it was also the inaugural year for Augusta 70.3 and even back then their claim to fame was hosting over 3500 double A-type personality athletes – there were a lot of organizational mistakes that needed ironing out – the major one happen to be for the very last wave groups like mine, because most volunteers had disappeared while we were trying to get through the later parts of triathlon, and water was nowhere to be seen. I actually spent 20 minutes going into the finish area halfway through my run, scrounging for some fluid that was no longer along the course. Maybe that accounted for the extra 20 minutes of my run time back in 2009, doh!!

2015, my time was 30 minutes faster, and yet my age is two age groups up… I did what I set out to do!! 2015 llana raced this one and beat 2009 Ilana. I both competed and completed!!! And although my burnout of endurance training this year never really subsided, I got it done.

Things I learned from this year’s triathlon season

  • It’s okay to be burnt out, but just get in those minimal of 2 swims, 2 spins, and 2 runs during the week, and the longer stuff on the weekend. It’s not that much compared to all these fellow athletes posting their training time on Facebook, but it does get the job done.
  • Giving up strength workouts in the gym does take away some power, so get your arse back in the gym 2015 Ilana… Now that the endurance will take a break, I plan to!!
  • Good nutrition is always key!! (I have to plug my profession here!!)
  • Sports nutrition always has new products – and this year there are a ton more new products to choose from – never do anything you tell your fellow athletes not to do – yes, I am guilty, I took a chug of Red Bull on the run at one of the water stations – and ugh!!! That’s all, ugh!!! (I did not develop wings)
  • Take a break when burned out – this week so far I have done NOTHING and loving it!! But that conscious feeling of I need to get up early to work out is creeping back, so a break is GOOD!!
  • I have the best training buds that keep me accountable.
  • expo1friends

OCTOBER 2015 NEWSLETTER

Celebrate (Food) Culture and Diversity this October

diversity

What foods do you traditionally enjoy with your family? Everything from what you eat to what time of day you eat to what utensils you use (or don’t use!) contributes to your personal food culture. Food brings people together for festivals, weddings, birthdays, and simple social gatherings or romantic dates.

Take a chance this month to celebrate cultural diversity and embrace the nutritional aspects of a culture you have always been interested in trying. Grab some friends and make it an adventure. You may just find a fruit or vegetable you have never had before and love it! And if you do, you just have more diversity to add to your own diet.

What are some interesting foods you may want to experiment with?

buddhas handBuddha’s Hand: Although it may look odd and almost like a hand, this fruit provides a significant amount of lemony zest for a variety of recipes. This hand is packed with vitamin C and antioxidants and makes a wonderful garnish or interesting centerpiece. Check your local Whole Foods for this divine fruit.

ManoominManoomin is often mistaken for rice but is more similar to corn. It is indigienous to North America and harvested around the Great Lakes. This is an heirloom plant grown, harvested, and protected by Native Americans. If you are looking for a new rice-like ‘grain’ to incorporate into recipes, you will want to check online to find out where to buy this special crop.

uglifruitLopsided, uneven, and maybe ugly to some, the Ugli Fruit can be found in a number of grocery stores. Ugli fruit has vitamin C, antioxidants, fiber, and is easier to peel than one might think.

wood ear mushroomsIf you like grapefruit or tangerines, you might want to give this beauty a try. These ears are found on the side of trees and not animals so don’t be worried by their appearance. Wooded Ear Mushrooms are a source of vitamins B, C, and D as well as iron. You may encounter these mushrooms in Asian cuisine so the next time you’re at out for an Eastern-inspired restaurant, look to see if you can sample these strange looking creatures.

Fitness Corner: Finding the Exercise that is Right for You!

“Working out is soooo much fun!” is something we have probably all heard at one time or another and wondered what that person was trying to really convince us of. Truth is, they were most likely being honest and wanted to share their enthusiasm or they, as your biggest cheerleader, wanted to motivate you to find a fitness activity you would also enjoy.

bike food

“But I don’t like working out” you might say to this person. But, maybe you just haven’t found the right exercis for you. After all, we all have different interests. This month is about being adventurous- trying out new foods and ways to burn calories. This month, what are you going to try to burn more calories?

If You Love… You Might Try…
Dancing ZumbaBallroom Dancing Lessons (and don’t worry if you don’t have a partner, you tend to meet a lot of others who are looking for someone to dance with at dance lessons)

Bellydancing or Bollywood dancing

Ballet, hip hop, or tap dancing lessons

Spend more nights out at your favorite dancing club with friends and family inspiring them to get in shape while having fun

Watching Television Get up and move during the commercials and even during the show. If you have hand weights, do some curls or if you have a cardio machine, like a treadmill, watch your favorite show while burning calories.
Playing Videogames Consider the fun new ‘video games’ on the Xbox, Wii, and PC. There are games geared towards fitness or just having fun (like Dance Central that gets you dancing to your favorite hits without realizing you broke a sweat).
Golfing Walking instead of riding to the next swing.
Animals Horseback riding, especially English Riding, which tones those legs from standing up and sitting back down repeatedly.Pet walking/sitting for your friends or neighbors. Being around animals has positive health benefits but walking multiple pets around the neighborhood and playing with them can definitely help burn some extra calories.
Swimming Consider ramping it up by doing pool exercises or joining aquatic aerobics. If you’re already in the pool, why not?
Walking Add your arms, walk a bit faster, or consider wrist/hand/ankle weights for added resistance.

Everything you do adds up so remember to turn on some fun music while you’re cooking, cleaning, or doing yard work and move around more than you usually would. Take the stairs at work. Park further away. You might be surprised, if you tracked all of those calories, how many extra you burned off!

Recipe of the Month: Pumpkin or Squash Stew

pumpkin

Serves 6

  • 1 medium onion, diced (1 cup)
  • 2 Tbs. olive oil, divided
  • 1 red bell pepper, cut into 1-inch dice
  • 2 cloves garlic, minced (2 tsp.)
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • ½ tsp. dried oregano
  • 1 16 oz. jar tomatillo salsa
  • 1 15-oz. can hominy, rinsed and drained
  • ¾ tsp. salt
  • 1 3- to 4-lb. pumpkin, either sugar pie, cheese, red kuri, kabocha, or buttercup squash
  • 2 oz. grated sharp Cheddar cheese (½ cup packed)

DIRECTIONS

  1. Preheat oven to 350°F. Heat 1 Tbs. oil in pot over medium heat. Add onion, bell pepper, and garlic. Sauté 7 minutes, or until softened. Stir in chili powder, cumin, and oregano, and cook 3 minutes more, or until spices darken.
  2. Add tomatillos, hominy, ı/2 cup water, and salt. Cover, and bring to a boil. Reduce heat to medium-low, and simmer, partially covered, 10 to 12 minutes, or until tomatillos are softened. Uncover, and cook 5 minutes more to thicken stew, if necessary.
  3. Meanwhile, cut top of pumpkin around stem to make lid. Scoop out pumpkin seeds and strings. Rub inside of pumpkin with remaining 1 Tbs. oil, and sprinkle generously with salt. Sprinkle cheese in bottom of pumpkin.
  4. Fill pumpkin with stew, then top with pumpkin lid. Place on parchment-covered baking sheet and bake 1 ½ to 2 hours, or until pumpkin flesh is fork-tender. Remove from oven; let stand 5 minutes.
  5. Scoop stew, including pumpkin, into bowls and serve hot.

Per serving :

cals: 221       protein 6g        Total fat 9g      Sat Fat 3g      Carbs 31g       chol 10 mg      sodium 677 mg

Fiber 6g    sugar 10g

 

Breast Cancer Awareness

breast walk

All around the world October is recognized as the Breast
Cancer Awareness Month.
This newsletter is to not only to recognize those
who have experiences this tragic disease, but also to show that awareness may
lead to prevention, or at least being able to catch it at an early stage.

Unfortunate Facts: Next to skin cancer, breast cancer is the most common cancer among women today. It is also one of the leading causes of death among all women in the United States.

Cancer also still remains the second leading cause of death in the United States.

The Center for Disease Control and Prevention reports that  over 202,000 women are diagnosed with breast cancer yearly and this results in over  40,500 deaths yearly due to breast cancer.

To lighten up what you can do – do not forget your annual physical and Mammogram:

The Mammogram Poem
[Anonymous]

(This poem has been around for awhile, and in honour of October being breast awareness month, I thought it may be a great time to repost)

strong girl

For years and years they told me,
Be careful of your breasts.
Don’t ever squeeze or bruise them.
And give them monthly tests.

So I heeded all their warnings,
And protected them by law.
Guarded them very carefully,
And I always wore my bra.

After 30 years of astute care,
My gyno, Dr. Pruitt,
Said I should get a Mammogram.
“O.K,” I said, “let’s do it.”

“Stand up here real close” she said,
(She got my boob in line,)
“And tell me when it hurts,” she said,
“Ah yes! Right there, that’s fine.”

She stepped upon a pedal,
I could not believe my eyes!
A plastic plate came slamming down,
My hooter’s in a vice!

My skin was stretched and mangled,
From underneath my chin.
My poor boob was being squashed,
To Swedish Pancake thin.

Excruciating pain I felt,
Within it’s vice-like grip.
A prisoner in this vicious thing,
My poor defenseless tit!

“Take a deep breath” she said to me,
Who does she think she’s kidding?!?
My chest is mashed in her machine,
And woozy I am getting.

“There, that’s good,” I heard her say,
(The room was slowly swaying.)
“Now, let’s have a go at the other one.”
Have mercy, I was praying.

It squeezed me from both up and down,
It squeezed me from both sides.
I’ll bet SHE’S never had this done,
To HER tender little hide.

Next time that they make me do this,
I will request a blindfold.
I have no wish to see again,
My knockers getting steamrolled.

If I had no problem when I came in,
I surely have one now.
If there had been a cyst in there,
It would have gone “ker-pow!”

This machine was created by a man,
Of this, I have no doubt.
I’d like to stick his balls in there,
And see how THEY come out.

WISHING YOU A HEALTHY MONTH !!

ILANA

soller & calibra (3)

Treadmill intervals and cross training

(30 minute intense work out)

This interval training involves alternating between walking, lunging (off the treadmill), and running, with increasing grades

Mins                Action             Grade              (Speed)

0 – 2                walk                2%                   3.5

2 – 3                lunges

3 – 5                run                   2%                   6.5

5 – 7                 walk                5%                   3.5

7 – 8                lunges

8 – 10              run                   5%                   6.5

10 – 12            walk                28%                 3.5

12 – 13            lunges

13 – 15            run                   8%                   6.5

15 – 17            walk                10%                 3.5

17 – 18            lunges

18 – 20            run                   10%                 6.5

20 – 22            walk                max%              3.5

22– 23             lunges

23 – 25            run                   max%              6.5

25 – 30            walk (cool down) at speed around 3.5

wtf selfie