Nutrition & Wellness Challenge

Cancer Playbook has a challenge for you this month:

Let’s up our game on prevention and reduce the risk of cancer! 
See below for suggestions! 

Participants can join any time in March! Register Today! 

All participants who complete 4 Weekly Surveys updating us on their progress will be entered to win a drawing for this amazing Disc Golf MVP Black Hole Pro Basket!

Once registered, return here to submit your weekly survey!

Daily Wellness Challenges to Help Keep You On Track!

Implementing lifestyle changes is a gradual process. Allow us to support you through our daily wellness challenges, facilitating small adjustments each day that yield substantial benefits in the long run.

Day 31

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Day 30

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Day 29

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Day 28

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Day 27

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Day 26

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Nutrition Tips

1. Eat a variety of nutrient-dense foods: Incorporate a wide range of foods into your diet to ensure you’re getting all the essential nutrients your body needs.

2. Plan your meals: Take some time each week to plan your meals and snacks. This can help you make healthier choices and avoid impulse eating.

3. Eat smaller, more frequent meals: Eating smaller meals throughout the day can help keep your energy levels steady and prevent overeating.

4. Don’t skip breakfast: Breakfast kick-starts your metabolism and provides you with the energy you need to start your day. Aim for a balanced meal that includes protein, fiber, and healthy fats.

5. Don’t fear healthy fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are important for brain health, hormone production, and overall well-being. Just be mindful of portion sizes, as fats are calorie-dense.

7. Snack smart: Choose nutrient-rich snacks like fruits, vegetables, nuts, yogurt, or whole-grain crackers. Avoid highly processed snacks that are high in sugar, salt, and unhealthy fats.

8. Limit added sugars: Keep your consumption of added sugars to a minimum. Check food labels for hidden sugars in products like packaged snacks, sauces, and condiments.

9. Be mindful of portion sizes: Use smaller plates and bowls to help control portion sizes, and pay attention to serving sizes listed on food packaging.

10. Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support optimal bodily functions. Limit sugary drinks and alcohol, which can add unnecessary calories.

11. Practice mindful eating: Slow down and pay attention to your food while eating. Chew your food thoroughly, savoring the flavors, and listen to your body’s hunger and fullness cues.

12. Get creative in the kitchen: Experiment with new recipes and cooking methods to keep your meals interesting and enjoyable. Cooking at home allows you to have more control over the ingredients you use.

Remember that everyone’s nutritional needs are unique, so it’s essential to listen to your body and adjust your diet accordingly. If you have specific dietary concerns or health conditions, consider consulting with a registered dietitian for personalized guidance.

Exercise

Exercise has been shown to have several positive effects on individuals battling cancer. While it is not a substitute for medical treatments, it can be a valuable complement to traditional cancer therapies. 

Here are some ways in which exercise can contribute to cancer management:

  1. Improved Quality of Life: Regular physical activity can enhance the overall quality of life for cancer patients. It can help reduce fatigue, improve mood, and increase overall well-being.

  2. Enhanced Physical Function: Cancer and its treatments can lead to physical deconditioning. Exercise helps maintain or improve physical function, including muscle strength, flexibility, and cardiovascular fitness.

  3. Immune System Support: Exercise has been associated with a boosted immune system, which may be beneficial for cancer patients undergoing treatments that can suppress the immune system.

  4. Stress Reduction: Cancer and its treatments can cause significant stress. Exercise has been shown to reduce stress and anxiety levels, contributing to better mental health.

  5. Weight Management: Regular physical activity can help manage body weight, which is important for cancer prevention and may also be relevant for some cancer survivors.

  6. Reduced Risk of Recurrence: Some studies suggest that regular exercise may be associated with a lower risk of cancer recurrence in certain types of cancer.

  7. Improved Treatment Tolerance: Exercise can improve tolerance to cancer treatments by maintaining cardiovascular health and muscle strength. This can be particularly important for individuals undergoing chemotherapy or radiation therapy.

  8. Better Sleep: Cancer and its treatments can disrupt sleep patterns. Regular exercise has been shown to improve sleep quality, aiding in overall recovery.

It’s crucial, however, for individuals undergoing cancer treatment to consult with their healthcare team before starting any exercise program. The type and intensity of exercise should be tailored to the individual’s health status, treatment plan, and overall fitness level. A personalized approach that takes into consideration the specific needs and limitations of each patient is essential.

Always prioritize safety and consult with healthcare professionals to ensure that exercise is appropriate and safe for the individual’s unique situation.

Exercise Suggestions

Here are some simple suggestions to get you started! 

  • Flexibility exercises 
    • Stretching
    • Yoga
  • Aerobic exercises
    • Brisk Walking
    • Jogging
    • Swimming

Patient Reported Outcomes

Your experience with using FECO and following the Play By plays will give others hope. You have to take responsibility for your life by sharing what you’ve learned, so that they can be more confident in taking action themselves!