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Showing posts with label What is CANCER?. Show all posts
Showing posts with label What is CANCER?. Show all posts

10 Exercises to Tone Every Inch of Your Body | AR NUTRATION

10 Exercises to Tone Every Inch of Your Body

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Stick to the basics

We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!
Check out the 10 exercises you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life. After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.
Plus, notice a difference in how your clothes fit — winning!

Why these 10 exercises will rock your body

One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.
  1. Start by standing with your feet shoulder-width apart and arms down at your sides.
  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
  4. Complete 10 reps for 3 sets.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
  3. Complete 3 sets of as many reps as possible.
If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
  2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
  3. Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
  4. Complete 3 sets of 20 reps.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.
Equipment: 10-pound dumbbells
  1. Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
  2. Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
  3. After a brief pause, bend your elbows and lower the weight back down until your tricep is parallel to the floor again.
  4. Complete 3 sets of 12 reps.

5. Dumbbell rows

Not only will these make your back look killer in that dress, dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.
Equipment: 10-pound dumbbells
  1. Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
  2. Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
  3. Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
  4. Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.

6. Single-leg deadlifts

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.
Equipment: dumbbell
  1. Begin standing with a dumbbell in your right hand and your knees slightly bent.
  2. Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
  3. When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
  4. Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg.

7. Burpees

An exercise we love to hate, burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.
  1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
  2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
  3. Do a pushup.
  4. Come back up to the starting pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
  5. Stand up straight, bringing your arms above your head and jump.
  6. This is one rep. Complete 3 sets of 10 reps as a beginner.

8. Side planks

A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.
  1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.
  2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
  3. Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

9. Situps

Although they get a bad rap as being too basic, situps are an effective way to target your abdominal muscles. If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground.
  1. Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.
  2. Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
  3. When your chest reaches your legs, begin the controlled phase back down to the starting position.
  4. Complete 3 sets of 15 reps as a beginner.

10. Glute bridge

The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but will make your booty look perkier as well.
  1. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
  2. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
  3. Pause 1-2 seconds at the top and return to the starting position.
  4. Complete 10-12 reps for 3 sets.

Spice it up

These fundamental exercises will do your body good, but there’s always room to keep pushing it. If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:
  • adding 5 more reps
  • adding more weight
  • tacking on a jump to moves like squats and lunges
Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.

The No BS Guide to Good, Healthy Carbs | AR NUTRATION

The No BS Guide to Good, Healthy Carbs

Energize your body and mind with good-for-you carbs

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The diet industry has been doing you wrong by being wishy-washy about carbs. Despite what you may have heard, carbohydrates aren’t a no-no.
So, stop feeling guilty for noshing a much-needed macronutrient and focus on smart carb consumption strategies to adequately fuel your beautiful bod and brain.

We need carbs to:

  • energize us
  • deliver vitamins and minerals
  • provide fiber for fullness and regularity
  • improve gut health
  • help cognitive function
“Healthy carbohydrates that’re minimally processed, such as whole grains, fruit, vegetables, and legumes, have been found to positively contribute to heart, gut, and brain health,” says Katey Davidson, a registered dietitian and founder of Taste of Nutrition.
“By incorporating healthy carbohydrates into our diet that provide us with important vitamins, minerals, antioxidants, and fiber, we have nothing to fear.”

Simple vs. complex: What’s the deal?

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Carbohydrates are one of the three main macronutrients, meaning they’re a vital part of our diet, just like protein and those tasty healthy fats.
We rely on carbs as our main source of energy, whether dancing at a club with pals or sitting at a desk mulling over a spreadsheet.
Current dietary guidelines recommend that 45 to 65 percent of daily calories for all age groups come from carbs. (One gram of carbohydrates provides 4 calories, by the way.)
But we have different types of carbs to choose from.
We can guess that cauliflower is healthier than a cronut. But why?
Well, one item is a whole, real food, and the other is a sweet, processed pastry. Another reason has to do with how some carbs can make our blood sugar levels a bit wonky.

Sugars are simple carbs, and our bodies digest and process them quickly

“Eaten in excess, [sugars] cause an up-and-down effect, leading to unstable blood sugarlevels,” Davidson says. If you eat that midafternoon cronut, you’ll get a fast perk-up, likely followed by a slump that may send you staggering back to the bakery.

What are simple carbohydrates?

  • table sugar
  • brown sugar
  • glucose
  • sucrose
  • high fructose corn syrup
  • honey
  • agave
  • milk (lactose)
  • fruit (fructose)
With that info, you might be tempted to label simple carbs as bad or forbidden, but that’s not always the case.
“While we want to limit simple sugars added to foods such as soda, juices, and processed foods,” Davidson says, “simple sugars can help us get a quick energy source.”
You might need to reach for a simple sugar to give you a fast boost before an intense workout or during a long one if it’s been a while since your last meal. Think of the runner who slurps a nutrition gel or downs a sports drink at a race.
Plus, some naturally occurring sugars are in foods that are good for you.
Milk has proven health benefits and fruits, as long as you eat the whole fruit, provide both simple and complex carbohydrates. Drinking plain fruit juice, sans fiber, is another unhealthy story.
Stick to a whole apple or a banana to make sure you’re getting fiber, a valuable complex carb — and another you should get to know.

Starches and fiber are complex carbohydrates

Fiber helps us get rid of waste.
  • Insoluble fiber bulks up our stool and collects debris along the way. We get our insoluble fiber from whole grains and vegetables.
  • Soluble fiber attracts water and “creates a gel-type substance in our gut,” Davidson says. This substance moves along our digestive tract and binds with cholesterol and fat to be eliminated.
“Because of their structure, they take much longer for our bodies to digest and have limited effect on our blood sugar levels,” Davidson says.

Complex carbohydrates

  • whole fruit
  • vegetables
  • nuts
  • legumes
  • whole grains
  • whole wheat products
Fiber’s benefits go beyond encouraging trips to the loo. For one, fiber makes you feel full.
So, if you choose the cauliflower instead of that sugar-laden cronut, you’ll feel satisfied longer.

A simple two-step carb strategy

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Follow these two basic guidelines for downing a diet of healthy carb choices:

1. Choose whole foods rather than processed

Ditch the fruit juice and opt for the piece of fruit. “Whole fruit contains fiber, which helps to slow digestion and therefore minimizes fluctuating blood sugar,” Davidson says.
Choose whole wheat or whole grain, too. “Refined carbohydrates are processed in a way that removes some or all of the grain’s original fiber,” she adds.

2. Combine macronutrients

Eat carbs with some protein and fat whenever possible. For example, Davidson recommends pairing Greek yogurt with fruit to get protein, fat, and both simple and complex carbs.
“The protein in the yogurt will help slow digestion and provide you with important amino acids needed for muscle growth,” she explains. “The fruit gives you the quick energy your body is looking for while also providing antioxidants and fiber. Finally, the fat is needed for taste as well as cell structure and development.”
Combining macronutrients has the added benefit of keeping carb portions in check.

Why does blood sugar matter?

Our cells require a steady supply of glucose (sugar) to do their work and keep us functioning.
Two hormones, insulin and glucagon, manage our blood glucose. We can help support our endocrine system by energizing with carbs that don’t whack out our blood glucose level.

Crash course: The carb-energy cycle

  1. When you eat a digestible carb, your body turns it into glucose and dumps it into your bloodstream.
  2. A rising blood glucose level signals your pancreas to produce insulin.
  3. Insulin tells your cells to open the gates and let glucose in. Your cells will use it if they need immediate energy, like if you’ve started an indoor cycling class. But if you’re just chillin’, your muscle and liver cells will store glucose as glycogen to be used later.
  4. Eventually, your blood glucose level starts to go back down.
  5. A lowering level sends a different message to your pancreas, this time to make glucagon.
  6. Glucagon then tells your muscles and liver to release any glycogen they’ve been storing back into your bloodstream to be used for energy.
Eating refined or too many simple carbs can turn this process into a rollercoaster ride you can’t seem to get off.
Fast-digesting carbs spike your blood sugar and then crash it, leaving you feeling drained and craving more carbs for another energy fix.
Long-term overconsumption of refined carbs can also lead to:
  • insulin resistance
  • prediabetes
  • type 2 diabetes

This is your brain on carbs

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We tend to think of carb intake as a requirement for physical performance. The night before the big day, a triathlete wants a plate of pasta to pump up her muscles with glycogen.
But our brains need those delicious carbs just as much as our quads do. One study showed that low-carb diets can impair memory.
By depriving your mind of carbs, “you may experience a type of brain fog and have trouble paying attention,” Davidson says.
However, some people with certain brain disorders, such as epilepsy or Alzheimer’s disease, have reduced symptoms on low-carb or ketogenic diets. Talk to your doctor to find out if a low-carb strategy would benefit or hurt you.

Why do we love carbs anyway?

Carbohydrates get a bad reputation in the diet and nutrition industry because they’re easy to grab and overeat, especially the unhealthy kind.
“North Americans tend to have a diet [too high in] refined carbohydrates, since most prepared foods contain added sugars and are made with white flours,” Davidson says.
Even though we know refined carbs can wreak havoc on our bodies, we may reach for them anyway out of strong cravings and comfort, thanks to their abundance of sugar.
“Since our bodies love sweet foods,” Davidson says, “this sends pleasure signals to the reward center of our brains and basically tells the brain, ‘This is great.’”
With refined carbs, which are simple, the pleasure effect is nearly immediate. And the inevitable sugar crash comes quickly too. That’s why we often want more.
If we’re sad or stressed, we may self-medicate by repeatedly piling on the carbs, shows one older study.

Real foods equal better carbs

Opting for whole foods as opposed to processed items and eating carbs mixed with protein and fat will help mitigate overeating by making you feel fuller longer and keeping your blood sugar on an even keel.
Carbs aren’t the enemy. You need them for energy. Remember that fruits and veggies are carbs, and we know those provide us with valuable micronutrients.
It’s the fake foods we want to flake on. Love pizza? Don’t say bye to the pie. Just opt for a cauliflower crust, fresh buffalo mozzarella, and your favorite toppings. You got this.

The Best Breast Cancer Apps of 2019 | AR NUTRATION

The Best Breast Cancer Apps of 2019

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A breast cancer diagnosis changes everything. Suddenly, the world looks differently. Life is divided into before the diagnosis and after.
With a cancer diagnosis also comes a new world of medical treatments, support from organizations, and information to ensure that you’re empowered to make decisions.
There are many apps that can help you or a loved one through a breast cancer diagnosis, from teaching you how to perform a breast self-exam, to helping you organize medications, to keeping you up to date on the latest cancer research.
Here are some apps that can help you through your breast cancer journey.

CareZone

iPhone rating: ★★★★✩
Android rating: ★★★★★
Price: Free
With any type of medical condition, keeping track of medications can be overwhelming. Whether you’re a patient trying to remember the latest dosage change or a caregiver organizing medications for a loved one, CareZone aims to take the work out of keeping track of medications. You can scan a medication’s label directly and the app will automatically add its name, dosage, and other details into your medication list. You can also set up the app to send you reminders when it’s time to take medication and refill a prescription.

Breast Cancer: Beyond the Shock

iPhone rating: ★★★★★
Price: Free
Moving past the shock of a breast cancer diagnosis means gathering support and information that can help guide you through your cancer journey. This app was created by the National Breast Cancer Foundation in partnership with medical experts, doctors, and breast cancer researchers. Users can learn about breast cancer types and treatment, ask a question that goes directly to an expert through the app, and hear from other breast cancer patients via video.

Pills on the Go

Android rating: ★★★★✩
Price: Free
Taking medications on time is very important, so this app can help keep you on track with to-the-minute reminders. You can see your whole day at a glance, track by the hour, and get instructions about how to take the medication, such as with food or water.

Breast Check Now

iPhone rating: ★★★★★
Android rating: ★★★★✩
Price: Free
Monthly breast self-exams are one of the most important things any woman can do to help detect breast cancer early, but it can be a difficult habit to get into. This app will remind you when it’s time to do a breast self-exam and provide detailed instructions and visual guides on how to perform the exam. The app guides you to create self-exam schedule that works for you — in the shower or after exercising, for example — and then holds you to that schedule. You can also input notes after each exam so you can monitor any changes.

TweetCaster PINK for Twitter

iPhone rating: ★★★★✩
Android rating: ★★★★★
Price: iPhone, $9.99 and Android, $10.00
If you want to share your support for the movement and help save more lives through breast cancer awareness, this is the app for you. The app purchase goes towards the Feel Your Boobies Foundation and tweets out “feel your boobies” reminders for you. You can also use it to post to other social media, such as Facebook.

Cancer Therapy Advisor

iPhonerating: ★★★★★
Android rating: ★★★★★
Price: Free
If you’re looking for access to the information oncology professionals use, be sure to download this app. You’ll find the latest news, research, and information about treatments. You’ll be better informed and empowered to make decisions that are in the best interest of your health.

B4BC

iPhone rating: ★★★★★
Android rating: ★★★★★
Price: Free
Similar to the Breast Check Now app, this app offers instructions on how to do breast self-exams and sets monthly reminders to help you stay on track. This app offers the bonus of syncing with your menstrual cycle, so you’re aware of breast changes caused by your shifting hormone levels. You’ll also get access to the B4BC community with updates, news, and invitations to ocean and mountain retreats for cancer survivors.

Cancers! The Guide to Breast, Lung, Prostate Cancer Science, Therapy, Diagnosis, Treatment, Update & Glossary Handbook

iPhone rating: ★★★★✩
Price: Free
Cancer can be a difficult concept to understand, so this app breaks down what’s happening at the cellular level in easy-to-understand terms. You can search all the different kinds of cancer, including breast cancer.

Breast Cancer Healthline

iPhone rating: ★★★★★
Android rating: ★★★★✩
Price: Free
If you’ve just gotten a diagnosis or you’re in treatment or remission, finding support during your breast cancer journey is imperative. The Breast Cancer Healthline app connects you with a community of those going through the same things. Connect via messaging, discussion boards, and more. Join the app, browse member profiles, and create a support system. You can also read lifestyle and news content about breast cancer, wellness, self-care, mental health, and more.

Check Yourself!

iPhone rating: Not yet rated
Android rating: ★★★★✩
Price: Free
Self-detection is an important part of monitoring your breast health. Check Yourself! helps guide you through the process. The app teaches you how to perform a breast self-exam, allows you to set monthly reminders, and provides notifications about how to lower your risk for breast cancer.

NCCN Reimbursement Resource

nccn
iPhone rating: Not yet rated
Android rating: Not yet rated
Price: Free
Navigating the financial landscape of reimbursement and paying for treatment can be time-consuming and confusing. The NCCN Reimbursement Resource app allows you to select a cancer type or search by drug name or assistance program to learn more about available reimbursement help and services.

Breast Cancer Risk Assessment

iPhone rating: Not yet rated
Android rating: ★★★★✩
Price: $2.99 for iPhone, free for Android
The Breast Cancer Risk Assessment (BCRA) app was developed by scientists at the National Cancer Institute and the National Surgical Adjuvant Breast and Bowel Project to estimate a woman’s risk for developing breast cancer. Through a series of questions, a statistical model calculates that risk. A few caveats: You shouldn’t use this app if you already have a breast cancer, LCIS, or DCIS diagnosis. Also, not all risk factors are accounted for during calculation. Talk with your healthcare provider after you receive your results.

My Cancer Coach

iPhone Not yet rated
Android rating: ★★★★★
Price: Free
Created in partnership with BreastCancer.org, this app is designed to prompt you with questions to help you manage your cancer’s progression. You can learn more about a specific diagnosis, get prompted with questions to ask a doctor, and watch videos and get access to vital resources such as patient advocacy. You can also use the app’s journal feature to record photo and audio from medical appointments and team meetings. If you need help looking up a term you don’t understand, the app also features a glossary of common cancer terms.

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