HYDRATION

First Thing's First: Are You Properly Hydrated?
There are two simple ways to measure your hydration status. One method can be used anytime and the other is useful after performing physical activity. The first way to measure your hydration status is to examine the color of your urine. If you're hydrated, your urine will appear to be a very pale yellow--almost clear (keep in mind the water in the bowl will dilute it some). If your urine is much darker--like the color of apple juice or tea--this means that your body is dehydrated. 

The other method is used to determine your sweat rate. To do this, weigh yourself naked before performing any exercise. Once you've finished exercising, weigh yourself naked again (sweat-soaked clothing will give you inaccurate results). For every pound lost, drink 16 fluid ounces to replace it.  

Are You Keeping Hydrated During Exercise?

To maintain proper hydration, it's important to drink before, during, and after exercise. When heavy sweating is expected, drink two to three cups of water two to three hours before exercise. Thirty minutes before exercise, drink five to ten ounces. During activity that causes a lot of sweat loss, drinking every 10 to 20 minutes can be beneficial. Those who sweat less can drink every 20 minutes. After exercise, weigh yourself to determine how much you will need to rehydrate adequately.



Are Sports Drinks Good for Rehydrating?

Water is generally the best drink to rehydrate with. However, sports drinks are appropriate after 60 to 90 minutes of intense activity or heavy sweating. Drinking sports drinks casually (when no exercise has been performed) may lead to weight gain since these drinks typically contain calories.

7 Great Tips to Staying Hydrated

If you're living a busy life, even simple tasks--like staying hydrated--can be difficult. So here are seven easy ways to keep your juices flowing.

1. Fruits and vegetables are great sources of water. Be sure to eat these daily, not only to stay hydrated, but to maintain optimal health.

2. Keep a large water bottle handy to encourage you to drink water wherever and whenever.

3. Have a glass of water before each meal.

4. After each trip to the restroom, drink a glass of water to replenish your fluids.

5. Set reminders on your phone, watch, or email to drink every hour.

6. Track your intake of fluids to make sure you get enough daily.

7. Add a slice of lemon, lime and/or basil to your water to give it some flavor without adding any extra calories.

Slim At home

Moves to get Slim At home

Repeat two to three times:

1. 50 high knees
2. 10 reptile push-ups
3. 10 plank jumps
4. 10 kettlebell swings
5. 10 air squats
6. 10 pike push-ups
7. 10 walking lunges
8. 10 burpees
9. 10 V-ups
10. 10 T-plank twists

Life After CANCER treatment

Life After CANCER treatment

After your cancer treatment, as a cancer survivor you're eager to return to good health. But beyond your initial recovery, there are ways to improve your long-term health so that you can enjoy the years ahead as a cancer survivor.

The recommendations for cancer survivors are no different from the recommendations for anyone who wants to improve his or her health: Exercise, eat a balanced diet, maintain a healthy weight, avoid tobacco and limit the amount of alcohol you drink. But for cancer survivors, these strategies have added benefits. These simple steps can improve your quality of life, smoothing your transition into survivorship. Here's what you can do to take care of yourself after cancer treatment.

Exercise

Regular exercise increases your sense of well-being after cancer treatment and can speed your recovery. Cancer survivors who exercise may experience:

• Increased strength and endurance
• Fewer signs and symptoms of depression
• Less anxiety
• Reduced fatigue
• Improved mood
• Higher self-esteem

Adding physical activity to your daily routine doesn't take a lot of extra work. Focus on small steps to make your life more active. Take the stairs more often or park farther from your destination and walk the rest of the way. Check with your doctor before you begin any exercise program.

With your doctor's approval, start slowly and work your way up. The American Cancer Society recommends adult cancer survivors exercise for at least 30 minutes five or more days a week. As you recover and adjust, you might find that more exercise makes you feel even better.

Sometimes you won't feel like exercising, and that's OK. Don't feel guilty if lingering treatment side effects, such as fatigue, keep you sidelined. When you feel up to it, take a walk around the block. Do what you can, and remember that rest also is important to your recovery.

Exercise has many benefits and some early studies suggested that it may also reduce the risk of a cancer recurrence and reduce the risk of dying of cancer. Many cancer survivors are concerned about cancer recurrence and want to do all they can to avoid it. While the evidence that exercise can reduce the risk of dying of cancer is preliminary, the evidence for the benefits of exercise to your heart, lungs and other body systems is substantial. For this reason, cancer survivors are encouraged to exercise.

Eat a balanced diet

Vary your diet to include lots of fruits and vegetables, as well as whole grains. When it comes to selecting your entrees, the American Cancer Society recommends that cancer survivors:

• Eat five or more servings of fruits and vegetables every day
• Choose healthy fats, including omega-3 fatty acids, rather than saturated fats or trans fats
• Select proteins that are low in saturated fat, such as fish, lean meats, eggs, nuts, seeds and legumes
• Opt for healthy sources of carbohydrates, such as whole grains, legumes, and fruits and vegetables

It's not known if a certain diet or certain nutrients can keep cancer from recurring. Studies examining low-fat diets or diets that contain specific fruits and vegetables have had mixed results. In general, it's a good idea to eat a varied diet that emphasizes fruits and vegetables.

While it may be tempting to supplement your diet with a host of vitamin and mineral supplements, resist that urge. Some cancer survivors think that if a small amount of vitamins is good, a large amount must be even better. But that isn't the case. In fact, large amounts of certain nutrients can hurt you. If you're concerned about getting all the vitamins you need, ask your doctor if taking a daily multivitamin is right for you.

Maintain a healthy weight

You may have gained or lost weight during treatment. Try to get your weight to a healthy level. Talk to your doctor about what a healthy weight is for you and the best way to go about achieving that goal weight.

For cancer survivors who need to gain weight, this will likely involve coming up with ways to make food more appealing and easier to eat. Talk to a dietitian who can help you devise ways to gain weight safely. You and your doctor can work together to control nausea, pain or other side effects of cancer treatment that may be preventing you from getting the nutrition you need.

For cancer survivors who need to lose weight, take steps to lose weight slowly — no more than 2 pounds (about 1 kilogram) a week. Control the number of calories you eat and balance this with exercise. If you need to lose a lot of weight, it can seem daunting. Take it slowly and stick to it.

Stop using tobacco

Kick the habit once and for all. Smoking or using chewing tobacco puts you at risk of several types of cancer. Stopping now could reduce your risk of cancer recurrence and also lower your risk of developing a second type of cancer (second primary cancer).

If you've tried quitting in the past but haven't had much success, seek help. Talk to your doctor about resources to help you quit.

Drink alcohol in moderation, if at all

If you drink alcohol, keep it to a minimum. Women should drink no more than one drink a day, and men no more than two drinks a day.

Alcohol does have health benefits in some people — for instance, consuming a drink a day can reduce your risk of heart disease. But it also increases the risk of certain cancers, including those of the mouth and throat. While it isn't clear whether drinking alcohol can cause cancer recurrence, it can increase your risk of a second primary cancer.

Weigh the risks and benefits of drinking alcohol and talk it over with your doctor.

Do's and Dont's during exercise

Do

• Write down your fitness goals.
• Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
• Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
• Always warm-up before your workout and cool down afterward.
• Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
• Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
• Work out with a friend. You’ll help motivate each other.
• Drink plenty of water before, during and after your workouts.
• Start small. Aim for just 10-15 minutes of exercise when you're just starting out.
• Take less weight and don't do reps very fast. 
• Take 2 mins break after every exercise.

Don’t

• Over-train. Your body needs time to recover in between workouts
• Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with the energy you need to get through the day.
• Skip stretching. Do it after every workout.
• Skimp on sleep. It'll give you the energy you need to focus on your exercises.
• Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight--you’ll set yourself up for disappointment.
• Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
• Work out randomly. Work out on a consistent schedule to maximize the benefits and help you form the habit.
• Give up. Consider talking with a friend in times of discouragement.
• Forget to reward yourself on occasion. Just don't use food as your rewards.