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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. S A L M O N Q W E R T Y L C L U I A S E F G U H J L M N O E H O P R R Q A A V T S E L S T R A I W M L T U N A B S E N L G G P N C F N K T W P S N C D R A G H O B K A B J Y L O W F A T C H E E S E E T V H U E R D M X F T K G B I E N M C G I R K F L T U R K E Y U F Q I X F O T I G K Z B G J D E Y T W L Z D P Y U H J Y O G U R T T R E K A S 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