YSC 2015 Part 2 - Fitness & Nutrition...

Here is some notes from Young Survival Coalition Conference 2015 I've taken from a session I went to on Fitness & Nutrition, A Powerful Combo presented by Sami Mansfield, CPT of taking control of you life and body while in breast cancer treatment or afterwards with some lifestyle changes.

Important Components:

1. Exercise - Strength, Yoga, Qigong, TaiChi, Walking, ADL's, Stretching, Core and Posture
2. Nutrition - Healthy Eating Guidelines, Plant Based, Mediterranean, Supplements
3. Mind and Body - Meditation, Guided Imagery, Hypnosis, Massage, Music and Art Therapy, Spiritual, One on One Psychosocial

Mediterranean Diet was recommended consisting of daily exercise and heart healthy foods. 

• 6 glasses of water and red wine in moderation
• Avoid processed foods
• Monthly/use sparingly - Meat and Sweets
• Weekly - Fish, Poultry and Eggs 
• Daily - Cheese and Yogurt
            Olive Oil
            Beans, Legumes and Nuts
            Fruits and Veggies
            Healthy Grains and Potatoes

Exercise Program Levels:

Basic:

• Core Posture, 
• Increase Activity,
•  Reduce Processed Foods,
•  Daily Relaxation

Intermediate:

• Strength Training weekly
• Min. 6000 Steps Daily
• Plant Based Foods
• Weekly Yoga

Advanced:

• High Intensity Training
• 10, 000 Steps Daily
• Mediterranean Diet
• Min. 7 Hours Sleep