Eating Toward a Healthy Colon

Stop Colon Cancer Now | Eating Toward a Healthy Colon.

Researchers at Pennsylvania State University recently found that diets rich in fruits, vegetables, whole grains, nuts, seeds and vegetable oils, as well as low-fat dairy products in women and fish in men, are associated with a reduced risk of colon cancer. This healthy eating plan cut the risk of developing the disease by 65 percent in women and 62 percent in men.

Here are a few other tips to keep in mind when choosing foods to keep your colon healthy and ward off colon cancer:

* Eat the rainbow. Brighten your plate by including a variety of fruits and veggies in your meals, which are chock-full of antioxidants that can prevent cancer.

* Limit your intake of red and processed meats. Diets high in animal fats may be linked to a greater incidence of colon cancer, according to the National Cancer Institute. Meanwhile, processed meats such as hot dogs, bacon, deli meats and sausage, can increase colon cancer risk as well. The American Institute for Cancer Research and the World Cancer Research Fund found that one daily serving of processed meats increases risk by 21 percent.

* Boost your fiber intake. Fiber is necessary for a healthy digestive system. It supports healthy and normal bowel functions and prevents diverticular disease from forming in the colon. Besides fruits and vegetables, fiber can also be found in legumes and whole-grain breads, cereals, pasta and rice.

* Bone up on calcium. Calcium plays a role in colon cancer prevention, according to a Medical News Today article. To increase your consumption of calcium, snack on dairy products such as milk, yogurt and cheese, in addition to dark green vegetables, almonds, soy and tofu products and fortified foods, such as orange juice.

* Get plenty of the sunshine vitamin. Vitamin D, also known as the sunshine vitamin, aids in the body’s absorption of calcium and can also reduce colon cancer risk. The body can create vitamin D through sunlight exposure, but it can also be found in milk, eggs and cooked salmon, mackerel and sardines.

Dulles Day Plane Pull to benefit Special Olympics

I will be participating in the Dulles Plane Pull this year on Sept 25th which is in support of the Special Olympics.  My trainer Michael Thrash has organized a team to compete and we are very excited as none of us have ever entered this event.  How many times have you seen the signs along the road and thought that would be so much fun. Well we are finally going to participate as the Plumbline Training team.  What is so unique about this event is not only will I be doing this with my fitness friends but also giving to an exceptional cause, the Special Olympics.  Would you please consider donating and supporting our team.  The link for donations is:

http://www.firstgiving.com/plumbline

If you are unable to contribute at this time then may I ask you to please extend your moral support to our team. Thank you all for always being there for me.

Plumbline Member,

Mixing up my workout

I’m down in body fat and lbs this week. The 4th week of the 4 week boot camp session we get our body fat checked. While not 100% accurate – it gives you a general idea of where you are.  I have been much more diligent about my extra snacking and have been trying something new. Before my 545a workout, I have been drinking 8oz of Fat Free Calorie Countdown Milk with 1/3 of a scoop of chocolate protein powder mixed in – so it’s like chocolate milk. My theory is that I need some fuel to get movin in the morning and so far, I am down 4lbs since I started doing that. I’m not saying that’s what is doing it because I have also curbed my after dinner dessert routine as well.

Because Scott is away – I had my neighbor Tim come over to watch the kids and I headed for a 915a boot camp.  It’s good to try a different group every now and then to mix things up. It’s amazing how a smaller group of women can change the entire feel of the workout. Not good or bad — just different.

And I am not sure if it was the heat later in the day or the cup of coffee I drank before I headed off — but I had the dry heaves after finishing this workout. I probably should have eaten something but my routine was all off….or maybe I just pushed myself hard — who knows.

Warmup:
Rockette Kicks
Forward Lunge
Bounding
Backpeddle

Corex2
pilate half-pikes
crunches
bicycle up and downs
25 bottom up push-ups
general stretching

workout
15,12,9,6,3
65lb back squats
power clean press 25lb db
lunge squats x3
ring push ups x2
200m,100m, 200m, 100m, 200m

I’m on a week vacation from work and will be kicking it by the pool today with the kiddos. Ahh… pool time!