Fish 'N Chips

Fish 'N Chips Night! 

This recipe was  QUICK, DELISH and UNDER 500 calories*!! 

 
2 Sweet Potatoes
4 Pieces of Talapia
1 tbl spoon EEVO
1/2 tbl Zataran's Creole seasoning
1/8 cummin
1/8 paprika    


Sweet Potatoes
Preheat oven to 400 degrees. 
Slice sweet potato 
In a zip lock baggie shake EEVO and seasonings 
Spread a single layer on large ccokie sheet  
Bake for about 12 minutes

While it bakes, in same bag place fish and little more seasoning to taste and coat the fish
place in a single layer on a cookie sheet  

Flip the Sweet Potatoes bake for 12 more minutes 
Bake the fish for 6 minutes on each side until it is flakey

Add a bag of Steamables for a complete meal


Calories: 
2 piecesFish: 220 
1 Sweet Potato:  105
1/2 EEVO: 50 
Veggies: 80
Total: 455 
  
 This high protien meal is so filling and feels like cheating. 

 
 *Calories were gathered from my fitness pal. 


 



 
 

Hit the Deck

Hit the Deck

Inspired by Bob Harper's The Biggest Loser last chance workout. This is ridiculously awesome! It takes all the excuses out of working out.

 

• No weights? 
• No program? 
• No idea where to start? 

The # on the Card = The # of Reps 

Face cards = 10

Ace = 11 

Start with half the deck or all the single digit # and work your way up to the entire deck!!

Spades

 Chair lifts. 

1. Squat.
2. Pick up chair.
3. Raise above over head.
4. Set back down gently.

Hearts 
because everyone LOVES Squats!  
1. Reach your bum back as far as you can.
2. Drop it down like you are sitting in a chair. 
3. Paying close attention to keeping the knee behind the toe. 
4. When you come up make sure your weight is on your heels. - wiggle your toes to make sure! 







 
Clubs
Burpees
The mother of all! 
1. Stand up arms straight up.
2. squat down.
3. Jump back into plank.
4. Jump back up to squat.
5. Verticle jump back to start point.    









  

Diamonds  
Standard Push-ups
1. Straight spine.
2. Straight neck.
3. Palms flat.
4. Elbows out.   

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Guest Post: Exercise and Cancer: Managing Treatment Side Effects: By Melanie Bowen

Thank you Melanie Bowen for the great article!

Exercise and Cancer: Managing Treatment Side Effects

Cancer treatment side effects can take a tremendous toll on a patients’ quality of life. Fatigue and reduced functional capacity are among the most troubling ones. Many cancer patients describe them as encumbering or debilitating. Fortunately, exercise can be an effective way to manage these side effects.

Modern medical advancements mean that more patients are surviving cancer than ever before. Each survivor has experienced at least one type of cancer treatment ranging from surgery to radiation, chemotherapy and biotherapy. These aggressive treatments are effective, but they have the potential for serious side effects.

Exercise as a Management Tool

Most patients recognize fatigue as the most devastating side effect of cancer treatment. It is typically most severe while cancer patients receive treatment. However, it can last for months or even years beyond treatment.

Cancer patients may also experience pain, nausea, hair loss, depression and other side effects. Together, these negative and harmful symptoms can culminate in a poor quality of life. Researchers have studied the effects of cancer treatment on quality of life, and they continue to find ways to help patients improve their lives during treatment and afterwards.

Although it may seem contradictory to logic, exercise has been shown to increase energy in patients suffering from fatigue and other side effects. Studies have shown that exercise can be an effective management tool for dealing with tiredness, weakness, stress and other problems associated with cancer treatment. It can also improve functional capacity to give patients more independence. Exercise improves muscle strength, cardiovascular function, circulation, and mental health.

Exercise Goals and Plans

Exercise plans for cancer patients must be well defined. Is the goal to relieve cancer symptoms or treatment side effects? Is it intended to improve functional capacity? Is it necessary to maintain muscle, improve appetite and restore health?

The exercise goals drive the interventions for cancer patients, because different exercises and therapies produce different outcomes. Many patients benefit from a comprehensive exercise program that includes flexibility stretches, strength training and aerobic activity. However, since cancer types and treatments vary, a one-size approach to exercise will not help all patients.

The needs of a breast cancer survivor differ from those of a mesothelioma patient. Exercises for prostate cancer survivors may not work for lung cancer patients. Cancer patients must work with their doctor to develop safe, customized exercise plans.

Periodic evaluations are necessary to determine the effectiveness of a cancer exercise program. An oncology nurse, physical therapist, or trainer usually performs evaluations. They will look at factors like frequency and intensity of exercise as well as the need for progression. Talk to your doctor today and get started on your exercise regimen.

********* Guest Blog, Thank you Melanie Bowen.*********