Guest Post: Melanie Bowen: Fighting Cancer By Focusing on Fitness

Hi blog friends!!!,  I’m excited to share with you a guest post from Melanie Bowen. She is an  Awareness Advocate for Natural Health, she is often highlighting great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness. Melanie also assists in social media outreach in her efforts to spread awareness.

Thank you Melanie for keeping it reaching out in promoting fitness and cancer awareness.


In the past, many people believed that there was nothing they can do to reduce their odds of developing cancer. In addition, those who had been diagnosed with cancer would often fall prey to the belief that there was nothing they could do to improve their odds of success. In recent years, however, research has shown that patients play a more active role in their cancer treatments than
previously thought. When it comes to taking an active role in fighting your cancer, focusing on your fitness is essential.

Fitness Reduces Cancer Rates
Over the years, studies have consistently shown that there is a strong correlation between high levels of physical fitness and low levels of cancer development. Simply being in top physical condition is not enough to prevent cancer, and there is no way of completely eliminating your odds of developing it in the future. When it comes to factors that people can control, however, fitness is the best way of fighting the development of cancer apart from avoiding smoking and excessive alcohol use.

Fitness Helps Fight Cancer
Fitness has also been shown to help cancer patients going through treatment. High levels of fitness have been correlated with better chemotherapy outcomes, and those who enter treatment with high levels of fitness will be better able to deal with the negative side effects of chemotherapy. In addition, those who are in shape will find it easier to maintain a positive mindset, and some studies have shown a link between fitness levels and the ability to maintain a healthy weight during treatment.

Fitness Helps With Cancer Recovery
In recent years, countless studies have been conducted to examine how high levels of fitness help patients recover from cancer treatments. Whether the patient has undergone treatment for mesothelioma, breast cancer, colon cancer or any other form of cancer, staying in shape can be tremendously beneficial. In addition, high levels of physical fitness have also been shown to reduce the odds of cancer returning in the future. Those who wish to avoid future bouts with cancer should view maintaining high levels of fitness as a crucial component in their lives.

From Melaine Bowen

PHOTO UPDATE

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UPDATE: Weigh In Week #12

Last week wasn't that great but it was okay, I can't complain. I didn't work out like i used to and well lets see what the scale says.
Last week weigh in: 150.5 lbs/68.2 kg
Current weight: 149.4 lbs/67.7 kg
Weight loss: 1.1 lbs/0.5 kg
Am totally happy with that....

UPDATE: Workout For the Week

I don't think I did too good on workout this week. I will have to put in more effort ....Lets see how this week goes.

MONDAY: 18th March

• 10 Mins  Fast Jump rope (135 calories burned)
• 20 Mins Tabata: jump squat, burpee, spider man leg and squat with press up (200 calories burned)
• 10 Mins Strength Training (40 calories burned)

TUESDAY: 19th March

• 15 Mins Pure upper body workout (150 calories burned)

WEDNESDAY: 20th March

• Rest

THURSDAY: 21st March (dig deeper )

• 45 Mins Insanity fit test (750 calories burned)

FRIDAY: 22nd March

• 20 Mins Insanity Cardio (160 calories burned)

SATURDAY: 23rd March

• 10 Mins jumping rope (135 calories burned)

SUNDAY: 24th March

• None

Total calories burned:1,570 (very poor)

Weight loss and Men

There are so many reasons people want to lose weight, to some it can be health purposes, look good, feel accepted etc. Whatever the reason you have for losing weight one thing is sure, you will attract attention during and after the weight loss. As a big (or fat) girl I attracted attentions from guys (oh yeah am pretty…lol). After I lost a good amount of weight, the attention increased, everyone noticed, compliments were flowing from right, front and center  These compliments will only make you work harder to achieve your goals. You will get attention mostly from the opposite
sex and believe me when I say your confidence will increase.

I am not the kind of lady that dresses up like wear heels or dresses etc. I love my jeans, t shirts, trainers and flats. I only wear dress or skirt when am going to church but as for heels…I will have to attend school of heels to pass. These attentions can be very disturbing at least to me it is, it’s weird and strange the way people will approach you, the truth is that I really don’t know what to call it. The way the media has defined what is acceptable as a normal body is alarming. To the media and in the eyes of most people, being thinner or slim always relates to being sexual and that is very disturbing. My purpose of losing weight is to be healthy and fit and not because I want to feel accepted, well my fiancé loved me at 140kg and still do now. In fact he doesn't even want me losing any more weight, at any size I am I know that I am valued.

The truth is that the society  deceives itself into thinking that your personality (your inner self) is what will attract the opposite sex to you but in reality we kind of judge a book by its cover in one way or the other. I don’t want to obese or overweight and I know no body does. So the reality is that being shapely or will I say slimmer or appropriate according to the media will attract you to the opposite sex.

And the Battle Continues Week 11

And so the battle to lose fat continues............I have changed workout, and the best part is that I have finally found cardio exercise that I enjoy. Its called TABATA workout. I wasn't a fan of cardio because i find it boring but this is off the hook.

Tabata interval workouts are all the rage these days, and for good reason. This high-intensity
training is fun, blasts calories, and moves so quickly it's hard to get bored. For tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this pattern a total of eight times, making one tabata round four minutes.

The first day I did it, I couldn't more the next day. I had to drag myself up because my calf and thighs were on fire but because it was fun I carried on. Although I didn't lose much weight on the scale but I lose 1 inch off my waist, another inch under my breast and another off my calf in just 1 week. This workout is intense and burns, the sweat alone feels so great.

I found one on fitness blender, you tube and from fitfabcities, tabata has come to stay in my workout plan. The truth is that, workout videos are available on the internet and you can find something that works for you.
Previous weight: 151 lbs /68.5 kg
Current weight: 150.5 lbs/ 68.3 kg
Weight loss: 0.5 lb
Not much but inches came off and i feel so great. My fitness level has increased and am happy about that.

Click to  find FITNESS BLENDER tabata workout on you tube or fitfabcities on you tube too.

RECIPE: The Wonders Of Yogurt

Yogurt Dressing or Dip


Ingredients:

• 1 cup Non-Fat Plain or Greek Yogurt (if you are using Greek yogurt add 1 tbsp water)
• 2 tbsp Lemon or Lime juice
• 1 or 1/2 onions or 2 green onions (chopped finely)
• 1/2 to 1 clove garlic, minced
• 1 tsp chili powder
• Half bell pepper (finely chopped)
• Pinch of salt 
• Black pepper

Direction

• Place all the ingredients except the salt + pepper in a small mixing bowl and thoroughly mix in a bowl.
• Then, season w/ salt+pepper until desired flavor is achieved.
• Tip: You can also toss everything in a blender and mix into a puree

I use mine as a dip and salad dressing

Parsley Yogurt dip


Ingredients

• 2 cups Plain non fat or Greek Nonfat Yogurt(if you are using Greek yogurt add 1 tbsp water)
• 1 cup parsley
• 1 to 2 tbsp lemon or lime juice
• Pinch of black pepper 
• 1 tsp. olive oil
• 1/8 cup water
• Basil leaves (like 8 leaves: optional)

Directions

• Puree parsley  lemon/lime juice, pepper, oil, water and basil leaves in chopper/blender then mix in with yogurt and chill in a bowl for 30 minutes.
• Cut you pita bread into strips and toast for 5 minutes or until firm and crispy.
• Serve Pita with dip and enjoy.

Creamy Avocado Yogurt Dip

This dip is simple to make and is great for parties or snack time. Serve with pita chips, tortilla chips, or cut up vegetables.

Ingredient

• 1/2 cup plain fat-free or Greek yogurt 
• 1 ripe avocados, peeled, seeded and mashed
• 1 clove garlic, minced
• 3 tbsp chopped fresh parsley
• 2 tbsp fresh lime or lemon juice
• Salt and ground black pepper, to taste

Directions:

• Place the yogurt, avocados, garlic, parsley and lime/lemon juice in a blender or food processor. Mix until smooth. Season with salt and pepper, to taste.
• Put in a serving bowl and serve with pita chips, tortilla chips, or cut up carrots, cucumber etc 

Curried Yogurt Dip

Ingredients

• 1 cup plain low-fat  or Greek yogurt
• 1 tbsp curry powder
• 1 tbsp lime/lemon juice
• salt and black pepper
• sweet potato chips (baked to crisp)

Directions

• In a bowl, mix together the yogurt, curry powder, lime juice,  salt, and  pepper. Chill for at least 1 hour before serving. Serve with the sweet potato chips or any chips of your choice.

Cucumber Yogurt Dip

This can be served with spring rolls, samosa, vegetables or anything really.

Ingredients

• 1cup yogurt
• 1/2 cucumber, deseeded and grated
• 1 handfuls chopped mint

Direction

Put everything in blender or food processor and mix together.

RECIPE: Easy Beans Porridge (Nigerian Beans Porridge)

Ingredients 

• 2 Cups Beans (brown beans or black eye beans) 
• Fresh tomatoes (4 cups chopped )
• 1 Onions (medium)
• Seasoning (like knorr cube or chicken/beef stock cube)
• Spices (curry powder, ginger, garlic)
• Salt and Pepper 
• 1 tablespoon olive oil
• Spinach/green/water leaf/pumpkin leaf (optional)

Direction

• Wash the beans and cook for like 20 mins, sieve out the water,  wash with clean water then put back in the pot and cook until the beans is soft (tender) then set aside, add water when needed. Make sure there is no water in the beans once its properly cooked (i.e when the beans its done, you don't want watery beans porridge) and let the beans rest but make sure the beans is tender.
• In a pan/pot, cook tomatoes until  it looks like a paste. Add chopped onions, salt, pepper, curry, ginger, garlic, seasoning and olive oil. cover the pan and cook for like 7 mins on medium heat. 
• When the sauce is cooked well, turn down the heat and add the cooked beans. Taste for salt, add more if needed but remember...too much salt is not good for your health. Using a wooden spoon, stir the porridge very well until everything is properly mixed. Allow to cook for more 10 mins on low heat. 
• Spinach can be added here before you bring the pot down. just stir in the spinach and set the pot aside. (i love my veggy fresh so no need cooking it more). this step is optional

Note: don't eat hot beans, you don't want to find out what will happen.
Eat in moderation
A lot of people cook their beans with so much red/palm oil, believe me its not needed. If its colour you want, add tomato paste

From Plain to Delish............

My taste bud is always, I mean always busy trying to taste something different each time. I love the kitchen as well as creating exciting recipes. Am not a fan of cold things like ice cream, cold water, cold fruits and the rest because I have a very sensitive teeth that the thought of eating any cold stuff scares me. Well, last week I posted a recipe of HEALTHY BANANA ICE CREAM I only had it twice and it practically killed my teeth and the pain was just unbearable. Its still packed in the
freezer and I don't have the courage to eat it again.

So I was thinking of a way to enjoy something that looks like ice cream without experiencing the pain it causes my teeth. My brain got busy and I thought of yogurt, the various fruits and flavors it comes with but I only like plain yogurt that way I can control its level of sweetness. Yogurts are cold but not as cold as ice cream, I normally scoop out my yogurt and let it rest for a while before I can eat it. I had options of what to do to my plain yogurt:

• Incorporating fresh fruits to my natural plain yogurt
• Adding a little bit of sweetener and nuts
• Or adding some kind of spice to it...etc

The only spice that came to my mind goes well with everything.....guess what ....CINNAMON. Who doesn't love cinnamon? So I grabbed a bowl, added 1/2 cup of plain yogurt, a teaspoon of sweetener and sprinkle some cinnamon, gave it a stir as it goes into my mouth............it was off the hook. It has this fresh and amazing taste............well lets not go into how I express my love for good food. To me, this is way better than ice cream.

TIPS: yogurts are healthy and good for breakfast or even snack. You will be amazed to what you can do with them...

• It can serve as salad dressing
• Add fresh fruits or nuts to it and its yum yum
• Use it to thicken your soup
• As a dip, as cake icing
• In pancakes, sandwich, smoothie, Parfaits, wraps, purees .....the list is just endless

RECIPE: Healthy Carrot Cake

Ingredients:

• 1 3/4 cup wheat flour
• 1 tsp baking soda
• 2 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp salt
• 1 cup unsweetened applesauce (click here for RECIPE)
• 1/4 cup sweetener (any one you like or you can leave it out)
• 1/4 cup maple syrup or 1/8 cup honey
• 1 tsp vanilla extract
• 1 cup grated carrot

For Icing

• 3 tablespoon low fat Greek yogurt
• 2 tablespoon sweetener
• 1 teaspoon Vanilla extract 

DIRECTION

• Preheat oven to 350 degrees. 
• In a bowl mix wheat flour, baking soda and powder, cinnamon, nutmeg and salt.
• In another bowl, mix applesauce, sweetener, maple syrup or honey and vanilla.
• Mix both mixtures together and add carrot and mix. if its too thick add 2 tablespoon milk or soy milk (unsweetened).
• Spray your cake tin or muffin tin with oil. If you are using cake tin just pour but if you are using muffin tin, divide into the tins
• Bake for 26 minutes 
• After 26 minutes, use a toothpick in the center of the cake to find out if the its done if not, then leave it for a while. If the toothpick comes out clean, then its done but if it comes out with cake moisture then its not done.
• Once its done, set aside to cool completely. while it is cooling lets mix the icing

ICING

• In a bowl or plate, put low fat Greek yogurt, add vanilla and sweetener then mix thoroughly.
• Once the cake is completely cooled then ice it and its ready to eat.
• Easy on the cake...........its healthy but remember to eat 1 SERVING.

Nutritional details coming soon, right now I need to make me some carrot nutty salad.

UPDATES and Weigh in Week #10

I was not expecting the scale to move and it didn't move but am officially a size 12 UK. I mean in jeans (skinny jeans). Size 12 has been my goal size wise but am yet to get to my goal in weight. Its that time of the month well well well...............
Starting cloth size: UK 26
Current cloth size: UK 12
Am heading to 10

RECIPE: Unripe Plantain porridge

internet image

Ingredients

• Unripe Plantain (2 medium size)
• Pumpkin Leaves/spinach/green (enough quantity)
• Fish (medium size)
• Ground Crayfish (1 tsp:optional)
• Onions(1 medium:chopped)
• Fresh tomatoes (chopped) or tomatoe paste for colour
• Pepper and Salt
• Seasoning 1 big stock cubes
• Garlic (1 glove) and ginger (1 tsp chopped)
• 1 tbsp Olive oil

Direction

• Wash, peel and cut up the plantain in cubes
• Wash the cut plantains with warm water
• Put the cut plantain in a pot, add  water (make sure it covers the level of the plantain) then garlic and ginger (crushed), crayfish, onions, pepper, salt, stock cubes, fish. 
• Cook in medium heat until plantains are soft and tender, add tomatoes and allow to simmer for more 7 mins, covering the pot.
• Once its soft and tender, bring the pot down and stir in your vegetable then cover for the heat from the food to cook the veggy.
• Serve warm.

The imagine above is internet image, I will make this week and put up the image...

To My Mum

There might be some people out there who might not love their mother but I love my mum so very much. Apart from giving birth to me, this weight loss journey started because of the push and love she showed me. She has always told me the truth no matter how it hurts, especially on my physical appearance. I knew a lot of people lied to me about how i looked in the pass maybe because they didn't want me to feel bad but my mum always told me the truth.

I owe my weight loss journey to God and then my mum, am grateful and privileged to have her in my life. I tell her that every time i speak with her, although she worries me some times but shes the
best.

We do fun things together like watching Nigerian movies but she will ask the living day light off me (she will continuously ask me questions like i have seen the movie before). I will go like: "we are just watching the movie, relax mum we will find out" but in another second, she will go asking again, again and again until the movie ends.
We go shopping a lot whenever she comes visiting, she  loves to read nutritional values in food packet, she can spend 10 minutes reading just one and if she doesn't have her glasses am done for that day because i will lose my mouth reading it through.
I can remember the last time i went to market with her in Nigeria.......Oh my dayz...my mum can price till the seller gives up and agrees to what she wants. I don't like wasting time in the market, I have my list, i go in, buy and leave but with my mum a whole day is gone. What i enjoy most is that she is soooooooooooooo funny, my mum is a born comedian. I will laugh till I have no strength to move.

I love my mum, she had all the mom factor and more, she has gone through tough times just for us...well we are 7 (yes 7). She has brought us up in the way of the Lord and what more can one ask. She knows what we want and provides for us. the list goes on and on. She is a strong woman and I appreciate her a lot, there is nothing too much that i can do for her. She made sure we had the best,as kids she will tell us African tales while she cook and we all will gather round her watching, listening and learning.

I can remember on our bedroom door as a child, she pasted something that says "HAVE YOU READ YOUR BIBLE TODAY?", My mum doesn't stop talking about God and making heaven. At a point before she starts we will finish her line, she will go like" if you like cramp the bible, I will not stop telling you because thats what the bible says". 

She will quote Deuteronomy 6:6-9 And these words that I command you today shall be on your heart. You shall teach them diligently to your children, and shall talk of them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise.  You shall bind them as a sign on your hand, and they shall be as front lets between your eyes.  You shall write them on the doorposts of your house and on your gates.

She made sure we had our daily bible guide in secondary school, after prayers she made us recite MATTHEW 6:33 which say "But seek ye first the kingdom of God, and his righteousness; and all these things shall be added unto you". She will call us on Sundays, asking if we went to church, if we prayed, fasted and all.

Its just endless..........She loves us so much that when we misbehave she will beat the living daylight off you and you will tell her thank you for beating you.....to some people beating is bad or wrong but to our African mothers, its a way of correcting a child. When any of us is going through pain, she wants to bare the pain for us. My mum is beautiful, well you can see me and confirm that for yourself. Her cooking is just heavenly, shes caring, loving, patience etc....I just love my mum..

Oh I remember how she made me cook okro soup at the age of 9. Well i ended up adding palm oil after the vegetable....hahahahahaahahaha
Am stronger, wiser and better because of what I learned from my mum and life itself. She thought us never to give up no matter what.

I Can Go The Distance

By Michael Bolton

Tuesday was one of my lowest days, I can't explain how i felt but i knew I needed encouragement. I had no drive to do anything, it seem things were falling apart and i couldn't control anything. I felt very down, one minute i needed to talk to someone but the next minutes I didn't feel like talking.

I couldn't really understand what was happening but thanks to a very close friend.....FABulous. She said everything I needed to hear and more. It was emotional but it felt really good to have such a
friend. FAB.................I truly appreciate it, you just didn't understand what you did but someday
you will.

So today being Wednesday, I recalled all that happened on Tuesday and a song came to my mind. Its "I CAN GO THE DISTANCE" by Michael Bolton. This track reminded me of the Disney animation movies "HERCULES". The words in this track cheered me up.........I know I can go the distance.....

The lines in red meant so much to me now..........the other parts are good too but am not searching for no hero right now (if you get me).

I have often dreamed
Of a far off place
Where a hero's welcome
Will be waiting for me
Where the crowds will cheer
When they see my face
And a voice keeps saying
This is where I'm meant to be

I'll there some day
I can go the distance
I will find my way
If I can be strong
I know every mile
Will be worth my while
I can go the distance
I'll be right where I belong

Down an unknown road
To embrace my fate
Though that road may wander
It will lead me to you
And a thousand years
Would be worth the wait
It might take a lifetime
But somehow I'll see it through

And I won't look back
I can go the distance
And I'll stay on track
No I won't accept defeat
It's an uphill slope
But I won't lose hope
Till I go the distance
And my journey is complete
But to look beyond the glory is the hardest part
For a hero's strength is measured by his heart

Like a shooting star
I will go the distance
I will search the world
I will face its harms
I don't care how far
I can go the distance
Till I find my hero's welcome
Waiting in your arms...

I will search the world
I will face its harms
Till I find my hero's welcome
Waiting in your arms

PHOTO: Marching On This MARCH!!!

I can't believe February just finished and behold here is March. Last month didn't go well but am believing this month will be better. These remaining pounds are proving very stubborn to come off but I only have one choice: TO KEEP MOVING FORWARD

Am kind of losing commitment, I know that and am trying to get it back 200 percent. Its almost the
time of the month and the guess whose in:
Oh the CRAVINGS are in again...................

Am trying to do something more challenging, I want to learn something new am practically looking........No, call it seeking for something higher ....I guess.

I know I haven't done it all but at this point I will welcome anything challenging and exciting.
This March, I will have to commit to healthy eating, drinking more water, shaking dem proteins and more....

I was going through a friend's face book picture yesterday and i came across a picture we took during her engagement.

After seeing this picture, I have every reason to be grateful to God for the changes in my life recently. The truth is that I never knew when I got to that size.................look at my face, it doesn't even look like me now (wonders of the skin). I looked like a completely different person.

Well by the end of February this is what i looked like:

Am happy for where I am now and where am going to...................