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Friday, June 9, 2017

Exercise: The Ultimate Weapon Against Mesothelioma - Guest Article

"It's my pleasure to share this guest contribution covering this subject."

Exercise: The Ultimate Weapon Against Mesothelioma

If you are struggling with cancer, the chances are pretty high that focusing on getting enough exercise is very low on your list of priorities. The effects of cancer, as well as the treatment programs, can cause all manner of unpleasant side effects, such as nausea, fatigue, shortness of breath, pain and other things that won't at all be helpful if you are trying to increase your amount of physical activity. However, recent medical discoveries have shown that taking the time to work out on a regular basis can be extremely beneficial to the health of those recovering from cancer by helping to reduce the negative side effects of chemotherapy and other forms of radiation treatment and by helping to enhance the overall quality of the person's life.

An exercise regimen that will be most effective will include both endurance/strength training and cardiovascular training. The strength training portion of the workout is especially important for someone recovering from cancer because it will help to combat and prevent muscle loss, which is a common side effect of chemotherapy and cancer itself. And when you are more physically fit, you will experience less pain, fewer side effects from the cancer, enhanced mobility, more energy and will typically feel much better about life in general.

Recent studies have indicated that even taking short walks every day can help to improve the health of those suffering from cancer, including mesothelioma. The top five reasons compiled from these studies are listed below:

1. Working out helps to reduce the loss of muscle

Those suffering from mesothelioma and other forms of cancer frequently experience a loss of muscle. Engaging in activities that help build muscle will help to prevent the loss of muscle and can even help to build up muscle mass.

2. Working out helps to reduce levels of fatigue

Anyone who has suffered from cancer or known someone who struggles with the disease knows that one of the greatest challenges to deal with is the fatigue. The overwhelming sensation of drowsiness can be so powerful that it takes everything in the person just to get out of bed in the morning. Studies have shown that taking the time to work out on a regular basis can help to reduce fatigue by 50 percent.

3. More muscle mass helps increase appetite

Working out is probably the number one way to increase the appetite. It's important for cancer patients to keep eating healthy amounts of food, even if they don't feel like it. Strength training is a great way to help the person to feel hungry and interested in eating again.

4. Additional muscle increase agility and mobility

Those suffering from cancer frequently experience pain, which can make day-to-day life difficult. Working out can help to reverse muscle loss caused by cancer or surgeries and enable the patient to start enjoying life once again.

5. Staying active helps to relieve anxiety and depression

Those suffering from cancer are frequently stressed and even depressed. Exercise, a scientifically proven mood booster, helps to give these people a new challenge to focus on and provides the opportunity for additional social interactions, which can help to alleviate depression.

For more information about mesothelioma and the author, please visit Detailed information about mesothelioma can be found here.

Wednesday, March 15, 2017

Workout Wednesday Posture Program

Proper Posture

Work and play are all affected by your state of posture. 
Postural training is one of the most difficult things to keep up.
Many individuals slack off calling them boring and tedious but
there are ways to train some essential posture elements in a
short period of time.  Keeping your chest well stretched in one
key factor.  The following are excellent yet easy exercises which
anyone can do.  If your new to training or have injuries
please consult your physician, show them this page and see if
they approve you for this training.

Prone Thumb Raise - in this photo I am using some dumbbells
but I suggest you start with none, put your thumbs up,
and try that first.  Key points here is to keep hips, feet,
and forehead on the mat.  Great for lower traps and back in general.
Perform 2-4  sets of 10-20 reps done slow and controlled. 
Try to keep dumbbells from resting on the down phase.

Rhomboid Squeezes - as the above, I suggest you try this
without weights to begin as it is not as easy as it looks.  For both
exercises try not resting the hands until you perform a set
10 reps or so.  These really pull your shoulders back!

Take note that elbows stay in the ‘bowed’ position throughout exercise.
Perform 2-4  sets of 10-20 reps done slow and controlled. 
Try to keep dumbbells from resting on the down phase.

Proper alignment - when doing most floor exercises
(such as crunches) where you are facing up (supine),
you want to make sure, unless otherwise stated, to keep your lower back
planted into the ground, unlike this photo!
Photography courtesy of Bill Henning.
Thanks to Sport Central for use of their Fitness Facility.

This article has been published in several Bodybuilding and Fitness Magazines.

Linda Cusmano is an Elite Trainer and Pro Fitness Champion
To learn more about her or send her an email go to:

(C) Linda Cusmano


Monday, March 13, 2017

Meal Plan Monday 'CARBS'

One of the macronutrients that seems to confuse people is carbohydrates.  

The information out there can be difficult to decipher and apply to yourself so it can be hard to understand that most times the information is not right or wrong, its relative.

Almost everything I share has the basis that everything is relative to your needs.  You apply what works for you and others apply other things that work for them but none of you are wrong and not everything works for everyone no matter how science lays it down.

The factors that affect a persons make up, fitness and nutrition are too numerous to list and can change over time.

The GI index is a great tool to help you choose the right carbs for complex, simple or a combo.  The downfall I find is that it can be overwhelming and confusing for some people who rather not get into the science details and tend to plan and think more simply.  So today I am not going to get into the GI index although if you are a keener, I do suggest doing a bit of a search on it and getting familiar.

Do I need carbs, do we need carbs as humans, how much carbs do we need?  

These are loaded questions that cannot be answered in a blanket fashion.  Generally yes we need all macros balanced accordingly and further personal to our need ranges.
How much carbs and the type you want to eat is the real question.  That depends on your needs, goals and fitness level at the time you are asking this question and applicable only to that point.  You may need to adjust this over months as your body and goals change.  Higher endurance lifestyle and sport needs more complex and starchy carbs in tandem with simple carbs and sugars.  Slower moving individuals in life and fitness would go for longer lasting complex carbs in reasonable portion.
Those with health issues affecting blood sugar and metabolism have to look at carbs, with some individuals needing to use discretion or cut them and others needing more and specific types at specific times per day.

Even with general fitness, weight loss or muscle gains, carbs are prevalent.  Cutting carbs is many times not needed as there are other ways to get the same effect with the right plan and timing but cutting them drastically or out completely seems to be the path many feel is easiest for them.  The result though, can leave you stringy, soft and lacking umph.

The safest way to gain permanent results is to take in the right carbs at the right times consistently. Match this with your exercise regimen and you're set.

If you are seeking muscle gains and leaning, go for produce, dark green leafy green, cruciferous, alkaline and diuretic vegetables.  Fill up on this and eat them at every meal.  This is why you will typically see green beans, asparagus, cucumber, kale, spinach and the like, in fitness menu plans seeking drastic body sculpting or fat loss.
Fruit on these diets general stay with a serving or 2 per day and with berries being so full of nutrients they are a popular choice.
On this type of menu you need clean starchy carbs such as quinoa, yams or sweet potato, rice cakes, or legumes for those who are tolerant such as edamame, lentils and black beans.

If you are of a higher metabolism you can afford mulitgrain pastas, higher amounts of fruits but will need to combo these to keep energy level right.  You stay on the leaner side and need to fill muscle as well as eat larger portions.

Greek yogurt is an excellent high protein carb that works well with almost any fitness goal menu plan.

Here is a typical idea for a lean menu focused on fat loss while retaining muscle with a few tasty recipe samples from  I chose a mix of recipes, some gluten free, some vegan and some mainstream.  With a slight bit of thought you can really work your options based on this layout idea.  Add variety by personalizing and tweaking the food and meal choices.

For Custom menus made just for you visit


Middle Eastern Western Egg Sandwich


Creamy Pea Soup with Lemony Spirulina Pesto


Apple Cider Braised Chicken with Parsnips and Kale


Vibrant Veggie Bundles with 4 Ingredient Sweet Sour Dipping Sauce


Creamy Cashew Mushroom Stroganoff

(tip- use spaghetti squash and string or spiral cut zucchini in place of noodle or use ancient grain and higher protein noodle choices)


Blue Majik Banana Nice Cream