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IN Motion
TM
Wellness Newsletter provided by WELL STRATEGIES INC.
Volume 5, Issue 10
October 2012
Ovarian Cancer
The good news about ovarian cancer is that if
diagnosed at an early stage, the outcome is good.
However, because some of the symptoms of ovarian
cancer are similar to those seen in more common
conditions, it can be difficult to diagnose. Most women
are not diagnosed until the disease has spread, which is
why it is important that women know about the
symptoms, so that they can seek advice as early as
possible.
The following three symptoms are more frequent in
women diagnosed with ovarian cancer.
•Persistent pelvic and abdominal pain
•Increased abdominal size/persistent bloating - not
bloating that comes and goes
•Difficulty eating and feeling full quickly
If you regularly experience any of these symptoms, which
are not normal for you, it is important that you see your
doctor. It is unlikely that your symptoms are caused by a
serious problem, but it is important to be checked out.
You should also mention if there are two or more cases of
ovarian or breast cancer in your close family, as ovarian
cancer can sometimes run in families.
Protein
QUICK FACTS
Ovarian cancer is the leading
cause of gynecologic cancer
deaths among American
women. Only 24 percent of
ovarian cancers are diagnosed
at an early stage, when the
cancer is confined to the
ovary.
A major risk factor for getting
ovarian cancer is a personal
history of breast, endometrial or
colon cancer.
Ovarian cancer is most
common in women who have
already gone through
menopause. The average age
for developing ovarian cancer
is 61 years old.
INFORMATION
Need help making lasting
lifestyle changes? Consider
doing the DIET FREE LIFESTYLE
CHALLENGE.
Starts October 8th.
For information call 260-4330024 or email
[email protected]
www.ovacome.org
Did you know? …Diets higher in protein and moderate in carbs, along with a
lifestyle of regular exercise are often purported by experts to reduce blood fats
and maintain lean tissue while burning fat for fuel without dieters being
sidetracked with constant hunger. www.webmd.com
How much food from the Protein Foods Group is needed daily? The amount of food from the Protein
Foods Group you need to eat depends on age, gender, and level of physical activity. Most Americans
eat enough food from this group, but need to make leaner and more varied selections of these foods.
Go to www.myplate.gov for more information.
Quote: Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.
© 2007
By Joseph Addison
© 2008
Exercises that WORK!
Activity . . .
Find the Protein . . .
This section provides exercises that can be done
at the gym, in the home, or at work.
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Use a box,
chair, ball,
step, stool,
or bench
Nutrition Tip . . .
BOX SQUATS
Crusted
Salmon
1 scallion, minced
2 tablespoons
reduced-sodium soy sauce
1 tablespoon rice
vinegar
1 tablespoon honey
1 teaspoon minced
fresh ginger
1 pound center-cut
salmon fillet, skinned and cut into 4 portions
1 teaspoon toasted
sesame seeds
Our News …
Richland-Bean Blossom CSC CHAMPPS=
Coordinated Health Advisory Members
Providing Positive Solutions. Please join our
team email Vickie Coffey at
[email protected]
www.wellstrategiesinc.org 260-969-6383
© 2012 All rights reserved. Well Strategies Inc. 5310 Merchandise Way, Ft Wayne, IN 46825
Execution: Standing in front of the box with heels
touching the box. Have feet shoulder width apart
and hands straight out in front of your body. Then
squat down while keeping your chest up, tap
bottom to box. By doing squats this increases
overall lower body strength.
Muscles Worked: quadriceps, hamstrings, and
gluteus maximus.
Daily Function: Getting out of chair, church pews,
couch, and toilet
Suggested Reps: 3 sets of 8 – 10 repetitions
Equipment: Box, chair, ball, step, toilet, bench
24-36 inches off the ground.
These exercises are provided by the MED FIT
Trainers of Spiece Fitness:
•
Kristin Lichtensteiger,
•
E.J. Whitney, and
•
Derek Frisk
Website: www.spiecefitness.com
Phone: 260-483-1415