Exercise and Cancer

If you have been dragging your feet about starting an exercise program, here is a little inspiration: Exercise may lower your cancer risk.

According to an article in The New York Times, “Exercise is strongly associated with lowered risks for many types of cancer. In epidemiological studies, people who regularly exercise generally prove to be much less likely to develop or die from the disease than people who do not…a new study (published this month in Cell Metabolism) in mice…suggests that exercise may change how the immune system deals with cancer by boosting adrenaline, certain immune cells and other chemicals that, together, can reduce the severity of cancer or fight it off altogether.”

The study is pretty fascinating so we suggest checking the article out…but basically:

Exercise = Good

Sedentary = Bad

Check out the video links we have provided on the blog, join your local gym, get out for a walk (when it is not pouring…), sign up for a class and commit, start training for a small race, or call the FitTrition team today and get started on a customized workout program. There is no time like the present!

 

Soup is ON!

We know our FIT readers love some winter soups and stews as much as we do so try these recipes out ASAP!

Giada’s Detox Soup

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Ingredients

2 skin-on bone-in chicken breasts (about 1 1/2 pounds)
3 lemongrass stalks, trimmed and pounded
1 4 -inch piece fresh ginger, peeled and sliced
1 carrot, cut into large pieces
1 stalk celery, cut into large pieces
1 shallot, peeled and halved
1 bay leaf
1/2 teaspoon black peppercorns
1 dried Thai chile
Kosher salt
1 5 -ounce package baby spinach, coarsely chopped

Directions

Add the chicken, lemongrass, ginger, carrot, celery, shallot, bay leaf, black peppercorns, Thai chile and 1 teaspoon salt to a large Dutch oven or soup pot. Add 6 cups cold water and place over medium heat. Bring the soup to a simmer, skimming off any residue that may come to the top. Reduce the heat to low; cover and cook for 45 minutes or until the chicken is cooked through. Turn off the heat and allow the soup to cool for about 30 minutes.

Remove the chicken from the soup and shred the meat, discarding the bones and skin. Strain the stock, discarding the solids, and return the liquid to the pot. Add the shredded chicken back into the stock, along with the spinach, and bring the soup to a simmer over medium-high heat. Serve immediately.

Kale and Sweet Potato Soup

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Ingredients
  • 2 large leeks, white and light green only, 6 oz. trimmed (180 g.)
  • 1 large onion (250 g.)
  • 2 Tbs. olive oil
  • 1 1/2 tsp. sea salt, more to taste
  • 12 oz. sweet potatoes (350 g.)
  • 1 small Yukon gold or white potato (100 g.)
  • 12 oz. black or Russian kale (350 g.)
  • 4 green onions, sliced (75 g.)
  • 2/3 cup chopped fresh cilantro (45 g.)
  • 2- 2 1/2 cups vegetable broth, as needed (about ½ liter)
  • fresh ground black pepper
  • 1 Tbs. cumin seed
  • 1-2 Tbs. fresh lemon juice
  • a pinch of hot pepper
  • garnish: additional fruity green olive oil
  • optional garnish: crumbled feta cheese

Instructions
 
Thoroughly wash and coarsely chop the leeks, using only the white and light green part, and chop the onion. Heat the olive oil in a non-stick pan and start sauteing the onions, with a sprinkle of salt. When they are translucent and soft, add the leeks and keep cooking, stirring often, until all the vegetables are golden, about 20 minutes.
Meanwhile, peel the sweet potatoes, scrub the small Yukon gold or white potato, and cut them all in 1/2 inch dice. Trim the thick stems from the kale, and cut the greens into one-inch strips, or chop them very coarsely. Combine the sweet potatoes and kale in a soup pot with 5 cups (1 1/4 liter) cold water and a teaspoon of salt, bring to a boil, then lower the heat and simmer for about fifteen minutes.
Add the sautéed leeks and onions to the pot, along with the sliced green onions, cilantro, and a lot of fresh ground black pepper. Add as much of the vegetable broth as you need to give the soup a nice consistency – this is a hearty soup, but not a stew, and it should pour easily from a ladle. Simmer the soup gently, covered, for about ten more minutes.
Lightly toast the cumin seed in a dry pan, just until it is fragrant, and grind it in a mortar or spice grinder. Stir the cumin seed and a spoonful of lemon juice into the soup, and taste. Add more salt, pepper or lemon juice as needed, and finish with a pinch of cayenne or any red pepper.
Ladle the soup into warm bowls, and garnish each bowl with a swirl of fruity olive oil. If you like cheese, a heaping spoonful of tangy crumbled feta cheese dropped on top of each serving is fantastic.

Reprinted from Love Soup: 160 All-New Vegetarian Recipes from the Author of The Vegetarian Epicure by Anna Thomas

Thai Red Curry with Vegetables

 

Thai red curry ingredients

 

how to make Thai red curry with vegetables

INGREDIENTS
  • 1 cup brown jasmine rice or long-grain brown rice, rinsed
  • 1 tablespoon coconut oil or olive oil
  • 1 small white onion, diced
  • Pinch of salt, more to taste
  • 1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
  • 2 cloves garlic, pressed or minced
  • 1 red bell pepper, sliced into thin 2-inch long strips
  • 1 yellow or green bell pepper, sliced into thin 2-inch long strips
  • 3 carrots, peeled and sliced on the diagonal into ¼-inch wide rounds (to yield about 1 cup sliced carrots)
  • 2 tablespoons Thai red curry paste*
  • 1 can (14 ounces) full-fat coconut milk
  • 1½ cups packed thinly sliced kale (tough ribs removed first), preferably the Tuscan/lacinato/dinosaur variety
  • 1½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
  • 2 teaspoons soy sauce (I used reduced-sodium tamari)**
  • 1½ teaspoons rice vinegar
  • Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional sriracha or chili garlic sauce
INSTRUCTIONS
  1. To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just before serving, season the rice to taste with salt and fluff it with a fork.
  2. To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add a tablespoon of oil. Add the onion and a sprinkle of salt and cook until the onion has softened and is turning translucent, about 5 minutes, stirring often. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.
  3. Add the bell peppers and carrots and cook for until they are fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
  4. Add the coconut milk and kale to the pan along with ¾ cup water and 1½ teaspoons sugar. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers, carrots and kale have softened to your liking, about 5 to 10 minutes.
  5. Remove the curry from heat and season with rice vinegar and soy sauce. Add salt (I added ¼ teaspoon for optimal flavor), to taste. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries, serve with sriracha or chili garlic sauce on the side.

Best Streaming Workouts

 

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We post lots of free online content for exercise classes you can stream (and sweat along to!) anytime, anywhere. But there is a whole, HUGE market for fee-based online classes out there as well. While a lot of the free content is excellent, it isn’t structured in the way the fee-based classes are. For example, look at the Daily Burn. You can either sign up to receive DAILY 30 minute workouts that will remain active for 24 hours only. Or, you can sign up for a two-month “bootcamp” with Celebrity Trainer Bob Harper that changes with each workout. So you can decide what fits with your goals and time restrictions more effectively.

Please note: none of these classes will be designed for you specifically like a personal trainer would be able to do, and none of these classes will know about your injuries or restrictions, so please enter ANY program slowly and steadily. Watch your form (ideally there would be a mirror in the room you are working out in) and never push through real pain – only “the burn”.

But, it is well documented that in order for exercise to be effective, we need to keep our bodies guessing, so these programs are great! The fact is, that left on our own, we will do the same kind of workout all of the time. That is true for online content as well. You have probably found 2-3 videos you like, and you just keep repeating them.

If that is the case, it may be time to investigate some of these paid classes and put your money where your mouth is!

Here are a list of a few fee-based classes that are worth checking out:

Yoga Glo 

Pilates-Ology

Booya Fitness

AKTinMotion