Mighty Endorphins!

As if anyone needed another reason to tout the benefits of Cycling!

There are benefits to cycling beyond improved circulation, increasing leg and torso strength, sharpening focus and reflexes, and releasing the four major “happy chemicals” in the brain: Dopamine, Oxytocin, Serotonin, and the ALL Mighty Endorphins! 33571558291_4aedaeeb3f_q

A recent FIVE YEAR research study from BMJ (formerly the British Medical Journal)  involving over 263,540 individuals showed this! During that five-year period, 3,748 were diagnosed with cancer.  The study revealed that out of the TOTAL number of individuals in the study, those that used Cycling as their main transportation to and from work were at a 40 percent lower risk of dying from cancer!

They were also 46 percent less likely to develop heart disease and 45 percent less likely to develop cancer during the period of the study. WOW!!!

The good news is that the study also showed that if you couldn’t Cycle to and from work on the daily basis, even recreational Cycling as little 20 miles a week show an advantage in reducing certain cancer risk!! Fun! Exercise, and a possible increase in Mortality!!

Truly a Win Win Win! See you on the Trails!!

 

By:
Terence Mills
Wellness Consultant

Warrior Wellness and Rejuvenation has been serving Suwanee and the surrounding areas since 2006. My specialties include strength and conditioning, Life-Style and body composition transformation, special population (seniors, adolescents, and ailment recovering) and the overall Health, Wellness, and Rejuvenation of the human body.

 

 

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photo credit: will_cyclist Le Semnoz via photopin (license)

Powerful Tool for Significantly Reducing Fatigue

by
Jack Barnathan, B.B.A., D.C., F.A.C.C.
(ISSA) C.F.T., M.F.S., M.S.S., C.E.T., S.S.N.
United States Presidential Certificate of Merit Honoree
Board Member: Magic Happens Foundation

A common challenge for those moving past cancer diagnosis to a positive, lasting treatment is very often fatigue.

Actually, in surveys of cancer patients, it’s often the number one complaint.

Chemo and radiation therapies can create stress on the body with side effects often including loss of appetite, nausea and fatigue.

There are many supports available in approaching this challenge.  The one we want to consider today is focused physical activity.  I chose that word carefully because the word “fitness” can evoke many images, and not all are positive.  Some can be absolutely intimidating and that’s not the “fitness activity,” or “fitness professional” you need.

Research has shown moderate exercise to be very helpful when regularly engaged, with patients reporting 40-40% less fatigue.  Engaging in regular exercise strengthens the body in many ways, and although the physical (muscle, aerobic endurance) is most often discussed, mood and focus can also be enhanced tremendously.

And an added benefit is controlling weight, which can also be a powerful factor in cancer prevention and positive treatment, with studies indicating it a powerful help in preventing reoccurrence.

Don’t forget that yoga, Tai Chi and Chi Gong are all forms of “exercise” that can be gentle, focused and fulfilling.  Of course research your instructor and find don’t hesitate to discuss (privately) your diagnosis, and treatment so they understand your particular needs.  I have personal led certification classes of fitness professionals for two decades and my best students ALWAYS design programs that are carefully presented for their clients specific needs.

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There is no such thing as “one size fits all” when it comes to physical activity – especially for the cancer patient.

And only the best fitness professionals will proceed with a special needs client after consulting with your physician, and / or having a written permission with encouragement of programs best for your needs.  Don’t proceed without this.  I have served legends of sports and fitness and can tell you that the absolute best fitness professionals always understand that peak performance begins with a foundation of safety first.  Thank your fitness pro for asking permission to consult with and receive advice from your physician – and I’m certain your doctor will also admire both of your commitment to doing this the right way.

You are now beginning a stage of healing and growth.  In some ways, a new beginning with your positive cancer treatment.  Careful physical activity can and should be a profoundly supportive and satisfying tool in providing the energy needed to do so with confidence, and new skills for the vibrant life to come.

 

 

# # #

Dr. Jack Barnathan is a board member of the Magic Happens Foundation.

Dr. Barnathan began his career as the director of a community Crisis / Drug / Suicide prevention hotline, The ‘We Care’ Center.  While studying as a doctor he worked nights as a crisis counselor for Long Beach Hospital’s “NightWatch” Crisis Hotline.

Dr. Barnathan is a multi-award winning sports doctor who has served many of the legends of pro and Olympic sports, as well as an acclaimed speaker who has led workshops for tens of thousands in topics ranging from Wellness, Personal Peak Living, Life-Style Design and Physical Excellence.  He has lectured at The Kennedy Space Center’s training facility (with his presentations achieved by NASA for future reference,) The South Lawn of the White House as part of National Physical Fitness & Sports Day, and conceived a National Symposium on Natural Fitness which Arnold Schwarzenegger has served as keynote speaker for each of it’s 25 years.

Dr. Barnathan has advised, and represented at events, Presidents of the United States and their families, among the countless thousands he has served in his career.

Magic Happens & The Breadth Within Announces Specialized Yoga Class for Those in Cancer Treatment

Magic Happens is pleased to announce our yoga therapy class

In a serene, inspiring atmosphere, classes offer patients relief, support and inspiration for healing during treatment. An important goal from evidence-based research, is to teach self-regulating techniques that can relieve the distressing side effects of treatment and improve sleep, mood, and coping.

Benefits Yoga include:
• Reducing muscle tension and habituated tension patterns
• Promoting self-healing and functional improvements
• Decreasing anxiety and depression
• Improving overall health and feelings of well being
• Reducing neuropathy and lymphedema
• Improving sleep
• A sense of empowerment and centering during an uncertain time

 Participants of the class can expect the following:
• A safe and gentle Yoga experience designed to meet all students’ individual needs as much as possible
• Friendly, welcoming environment that encourages community building
• Body awareness and breathing practices
• Slow, gentle movements to improve blood flow, range of motion, and flexibility in joints and muscles.
• Explanation of the physiological benefits
• Guided relaxation practices
• Meditation practices

Leading our class is Linda Fuller a Certified Yoga Therapist, Cancer Exercise Specialist, Reiki Master and Sounder Sleep Teacher.

The Breadth Within is located at
The Waterfront at Roslyn
55 Lumber Road
Suite #360
Roslyn, NY 11576
(516) 953-4021

 

Greens

 

Oh so comforting, simple to prepare and the number one food you can eat to improve your health! They’re brimming with fiber, along with vitamins, minerals and plant based substances that protect you from many diseases!

 

The top 9 and their benefits…

1. Kale … an excellent source of vitamins A, C and K.  Has a good amount of calcium and supplies folate and potassium

2. Collards … similar in nutrition to kale, but have a heartier and chewier texture

3. Turnip greens … loaded with vitamins A, C and K, as well as calcium

4. Swiss chard … good source of vitamins A and C

5. Spinach … packed with vitamins A and C as well as folate

6. Mustard greens … loaded with vitamins A, C and K, with a good amount of calcium, folate and potassium

7. Broccoli … rich in vitamin C and a good source of vitamin A, potassium and folate

8. Red and green leaf and romaine lettuce … high in vitamin A and offer some folate

9. Cabbage … rich in phyto nutrient anti-oxidants and an excellent source of vitamin C

 

My favorite ways to prepare these beautiful vegetables are roasting, sautéing or enjoyed raw, adding olive oil and spices that tempt your palate! Savor every bite!

 

 

Gretchen-Roehrs-illustrations-4

The Surprisingly Healthy Thanksgiving Table

Feast on these wonderfully nutritious foods.  The byproduct being a joyful and happy day!

Butternut Squash

Besides being delectable, this squash has a high concentration of vitamin A, which is wonderful for immune system function.

Enjoy butternut squash as a soup or mashed, sprinkled with salt, pepper, cinnamon and nutmeg.

Green Beans

A low calorie, fiber filled vegetable.  It also provides you with vitamins A and C.  The fiber assists in keeping things moving through your digestive system.

Enjoy green beans sautéed in olive oil with chopped garlic and  sprinkled with organic sliced toasted almonds.

Cruciferous Vegetables (brussels sprouts, broccoli, kale, Swiss chard, collard greens)

These nutrient rich plants are filled with phytochemicals.

Enjoy them roasted or sautéed.

Turkey

This is a healthy, lean protein that helps to keep you satisfied.

I recommend using rendered turkey fat to baste the bird and make the gravy.  Turkey fat is healthier than the butter you may baste it with.

Cranberries

In their natural form (no sugar added), they provide you with vitamin C and fiber.  Cranberry extract and anthocyanins (which are in cranberries) were found to decrease free radical damage to DNA.

Enjoy them in a raw cranberry relish or throw some fresh or no sugar added dried cranberries into whole grain stuffing.

Sweet Potato

Provides you with a rich amount of vitamins B6 and C, potassium, fiber and phytochemicals.  One potato contains 45 percent of your daily manganese needs and 24 percent potassium.

Enjoy sweet potatoes cut into discs, then grill in a ridged grill pan on both sides and sprinkled with cinnamon, ginger and allspice.

Have a wonderful Thanksgiving!

 

 

 

Lemon Sage Turkey Rub

3 TB grated lemon peel

¼ cup lemon juice

3 TB ground thyme

2 TB ground sage

1 TB cracked black pepper

1 tsp sea salt

  1. Mix all ingredients together.
  2. At the top of the bird, insert your fingers under the skin. Gently separate from the meat. Rub with mixture under and over the skin.

 

Note: When you are cooking the turkey, remember the internal temp of the bird must reach 165 degrees. If you stuff the bird, the stuffing must also be at that temp to kill any bacteria.

I prefer to cook bird without stuffing, this allows for an even cooking. There will be no overcooked and /or undercooked areas.

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Apple Bread Stuffing

6 medium apples,  peeled, cored and diced (tart, like granny smiths)

2 cups dried cranberries

4 medium onions, diced

4 celery stalks, chopped

3 TB olive oil

½ cup white wine (optional)

2 TB thyme, fresh, minced

2 TB sage, fresh

12 cups bread, cubed, any high fiber type

1 ¾ cups low sodium chicken broth

½ cup egg whites

½ cup fresh parsley, chopped

sea salt and black pepper to taste

 

  1. In a 12” skillet, heat olive oil on medium heat.  Saute celery, onions and apples till soft, about 15 mins.
  2. Add thyme, sage, and wine. Simmer until wine is absorbed, 1-2 minutes.
  3. Add bread, cranberries, chicken broth, egg whites, chopped parsley, sea salt and black pepper.  Cook about 5 minutes.
  4. Spray 8×13 inch baking dish with olive oil, place stuffing in pan.
  5. Bake in 350 degree oven for 20 minutes, till lightly browned.

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Thanksgiving Turkey Preparation

 

Thanksgiving Turkey Preparation

As a Chef, Lifestyle Consultant and Master of Fitness Sciences I receive a great many food safety questions. Thanksgiving is the holiday that produces the most questions—typically, about how to best prepare and cook a turkey. These helpful tips can take the stress out of your holiday!

How do I prepare the turkey?

If you are using a frozen turkey, plan ahead. Your bird should be placed on the bottom shelf of your refrigerator with nothing below it. This will prevent other foods, especially ready to eat foods, from being contaminated. You need to place your turkey in the refrigerator for 24 hours, per 5 pounds. For example, if your turkey weighs 20 pounds, it will need 96 hours (or 4 days) to thaw completely.

To stuff, or not to stuff?

My recommendation is that you cook the bird without stuffing it. If you stuff the turkey, you need to bring the turkey and the stuffing up to 165 degrees in order to prevent the growth of salmonella. Also, cooking a stuffed turkey causes inconsistencies. It will cause you to have wings and legs that are overcooked and breasts that could be undercooked.

How do I cook the turkey?

On average, your unstuffed turkey will take about 15 minutes per pound at 350 degrees. However, the ultimate test will be the meat thermometer. I highly recommend that EVERY kitchen have a meat thermometer. This is an essential tool for cooking safely. Your meat thermometer needs to reach 165 degrees at the thickest part of the bird. The thickest part of the bird is typically the middle of the thigh, however, test multiple spots in your bird.

After taking the turkey out of the oven, remember to let the bird rest for 20 minutes before carving.

Have a wonderful Thanksgiving with your family. Be safe and make good food choices

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Food Safety, Plus 2 Bonus Recipes

By Chef Don Doward

food-safety

So, as I sat and had breakfast at a local restaurant, I was thinking about sending you a recipe for antioxidant rich foods like red kidney beans and garlic. As I watched the fresh orange juice being made, I realized that the oranges were not washed. I decided to share those two recipes, but I thought we should start with food safety.  Food safety is something that is often overlooked, at home and in restaurants.

If you are recovering from cancer treatments, your immune system may be compromised.   You will need to be careful of the way you prepare your food at home and be aware of food preparation standards in the restaurants you frequent.

One out of six people in the United States will get a food borne illness this year and in most cases they will get sick from food prepared at home. This can be a big problem, especially if your immune system has been compromised. So let share ways of insuring that you have a safe meal.

Foods to avoid are raw or undercooked meat, poultry, or seafood. Unwashed fresh produce, including organic should be washed and dried. Undercooked or raw eggs including any foods made with raw eggs (cookie dough). Raw seafood such as sushi  (frozen seafood, labeled as sushi grade will be better).  Sushi served in a restaurant should be frozen before it is prepared. This insures a safer product.

Meat, poultry and seafood must be cooked properly.  Use a food thermometer to insure the proper cooking temperature.  The minimum temperatures are:

Beef, Pork, Lamb and Veal  – 145 degrees

Ground Beef  – 165 degrees

Poultry – 165 degrees

Seafood – 145 degrees

Lobster, Crab, Shrimp – cook until they turn red and flesh is opaque

Clams, Oysters, Mussels – cook until shells open.  If the shells do not open, do not eat them

Eggs – whites and yolks should be firm.  Do not use raw eggs

Here are a few more tips to keep you safe:

Clean and sanitize cutting boards and counters often.  Do not use cutting boards for raw foods and potentially hazardous foods.

Keep raw food and ready to eat foods separate.

Wash and dry all fresh produce.

Cook all foods to proper internal temperatures.

Cool all perishable foods as soon as possible, within 2 hours.

Wash hands often and always when using different food items.

The above suggestions are ways to reduce the chances of contracting a food borne illness. While this article is directed at cancer patients it is also a great way to protect your family.

Zucchini and Basil Quinoa Pilaf Recipe
Ingredients
2 cups quinoa
1 large or 2 small zucchini, chopped into small, bite-size pieces
1 yellow onion, finely chopped
3 cloves garlic, minced
4 cups vegetable or chicken broth
Freshly squeezed lemon juice (2 lemons)
1 cup fresh basil leaves, roughly chopped
Sea salt and black pepper, to taste

Directions
1. In a medium sized pot, cook onions and garlic in about 1/4 cup of broth for a few minutes, or until onions are soft.

2. Add quinoa, a sprinkle of sea salt and pepper, and the remaining broth. Bring to a boil, reduce to simmer, cover and let simmer for about 15 minutes.

3. Remove lid, add zucchini, lemon juice and about 3/4 cup of chopped basil. Cover again with lid and let pot sit for about 2 minutes with the heat off.

4. Add remaining basil.  Season with sea salt and pepper. Serve while it’s hot.

Roasted Garlic
Ingredients
1 medium head garlic
1 tsp extra virgin olive oil

Directions
1. Preheat oven to 425 degrees

2. Slice the top off the garlic, about ½” from the head, exposing the cloves

3. Place the garlic into a sheet of aluminum foil, cover with oil and seal

4. Place on a small cookie sheet

5. Roast about 35-40 minutes until the garlic is soft and golden brown

6. Let cool and squeeze or spread on bread

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Brussels Sprouts Fruit Salad

 

Perfect for Thanksgiving dinner … it’s like having fall on your plate.  And wonderfully healthy!  Plenty of fiber for cardiovascular health and vitamins C and K for bone health.  Simple to prepare.  Enjoy your holiday!

Serves 4

Ingredients

Salad

1 lb organic brussels sprouts, ends and outer leaves trimmed

1 organic pear, thinly sliced

1 organic apple, chopped

2 TB organic raisins, chopped

2 TB organic pepitas

1/4 cup organic fresh cranberries

Dressing

3 TB extra virgin olive oil

1 1/2 TB organic apple cider vinegar

2 TB organic apple cider

1 TB organic dijon mustard

salt and pepper

Instructions

1. Combine dressing ingredients in a small bowl and whisk together.  Set aside.

2. Slice brussels sprouts thinly and place in a large bowl.

3. Pour the dressing over the brussels sprouts and toss to combine.

4. Add remaining ingredients and toss together lightly.

5. Season with additional salt and pepper to taste.