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Exercise + Rest

Exercise and rest – you need both, every day!

3 Tips to Fight Fatigue After Cancer
Blog | Exercise + Rest

3 Tips to Fight Fatigue After Cancer

ByAmy Marette Blog, Exercise + Rest

Fatigue is one of the most common side effects of cancer treatment. And it can last for days, months, even years after treatment has ended. Disclaimer: This post contains affiliate links, which means I may receive a commission when you use them to make qualifying purchases, at no additional cost to you. I only recommend…

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Traveling often disrupts our eating habits, but it Traveling often disrupts our eating habits, but it doesn't mean you have to stop eating healthy. Here's how you can stick to whole foods even when you're on the road: 1. Preparation is Key: Research your destination before you go. Look for accommodations with a kitchen or kitchenette so you can make simple meals. Also, find nearby grocery stores or farmers' markets to stock up on fresh produce to make sure you have healthy options at hand. 2. Pack Smart: Bring non-perishable whole-food snacks like nuts, seeds, dried fruits, and whole-grain crackers. These are great for long flights or road trips and can curb hunger between meals. 3. Stay Hydrated: Carry a reusable water bottle. Staying hydrated is crucial for maintaining energy levels and digestion. 4. Choose Restaurants Wisely: When eating out, opt for restaurants that offer whole food options. Many places now cater to health-conscious diners with farm-to-table menus or vegetarian and vegan options. 5. Healthy Snacking: Avoid the trap of unhealthy snacking. Opt for fruits, vegetables, or nuts instead of processed snacks. Many convenience stores now offer healthier snack options. 6. Stay Active: Remember to incorporate physical activity into your travel plans. Combining sightseeing with activities like walking, hiking, or cycling not only adds to your travel experience but also helps maintain your metabolism. 7. Moderation and Mindfulness: It's okay to indulge occasionally, but avoid overeating just because you're on vacation. Enjoy your meals slowly and savor each bite, enjoying your surroundings and the people you're with. The goal is to enjoy your travel without going overboard. 8. Local Delights: Get adventurous by trying local foods that are fresh and in season. They're often healthier and give you a taste of the local cuisine, adding excitement and new experiences to your journey. Sticking to whole foods while traveling is about making mindful choices, not depriving yourself. Enjoy your travels! #vacationdiet #healthyeatingmadeeasy #healthyeatingchallenge #healthyeatinglifestyle #healthyeatingonthego #wholefooddiet #wholefoodnutrition #wholefoodplantbased #vacationfood
Try these breathing techniques to guide your body Try these breathing techniques to guide your body into a state of deep relaxation, setting the stage for a restful night. 4-7-8 Breathing Method: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. This rhythm helps regulate the nervous system, promoting a sense of calm and relaxation. Practice this for a few minutes before bedtime to ease into sleep. Diaphragmatic (Belly) Breathing: This method uses deep, even breaths that engage your diaphragm to help you relax, improve oxygen flow, and enhance overall sleep quality. Lie on your back, place one hand on your chest and the other on your abdomen. Breathe in deeply through the nose, feeling the abdomen rise, and exhale slowly through the mouth. Box Breathing: Imagine a box with four equal sides. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. This pattern can help reduce stress and improve concentration, preparing your mind and body for sleep. Mindful Breathing: Simply being aware of your breath can calm your body and mind. Focus on the sensation of air entering and leaving your nostrils, the rise and fall of your chest or abdomen. This mindfulness practice can help clear your mind of racing thoughts, a common obstacle to sleep. Start slowly, using one or more of these techniques nightly. Be patient, as it may take a few nights to notice the benefits, and remember that individual results may vary. The goal is not to force sleep but to create a state where sleep comes naturally. #sleepbetter #restfulsleep #sleephealth
Creating a healthier, oganized week starts with a Creating a healthier, oganized week starts with a simple yet powerful ritual: Sunday Prep. Try these 6 tips. 1. Meal Planning and Prep: Start by planning your meals for the week. Keep it simple - no need to create a fancy or rigid menu. Then prep ahead: chop veggies, cook grains, or portion out snacks. This eases the stress of daily cooking and steers you away from unhealthy, last-minute foods. Get done-for-you meal plans in the Farm Fresh Menu Club - enrollment for the autumn season is opening soon! 2. Schedule Your Workouts: Whether it's a morning walk or jog, yoga, or a gym session, having it on your calendar makes it a non-negotiable part of your day. Consistency beats intensity, so choose activities you enjoy and can sustain. 3. Mindful Mindset Preparation: Set your intentions for the week. What are your aspirations? Are there potential obstacles that might get in your way this week and if so, how can you plan to avoid or overcome these? Jotting these down can strengthen your commitment and provide a clear direction for the week ahead. 4. Organize Your Space: A cluttered space can lead to a cluttered mind. Spend some time tidying up. Organize your work area, prep your workout gear, and make sure your living space is calming and conducive to good habits. 5. Restock Essentials: Run through your essentials - healthy snacks, hygiene products, workout gear, etc., and restock as needed. It eliminates the mid-week rush to the store, saving time and keeping you on track. 6. Self-Care Sunday: Lastly, don't forget to prioritize a self-care activity. This could be reading, a skincare routine, or simply some peaceful time. Start the week feeling refreshed and nurtured, reminding yourself that your well-being is a priority. By investing a few hours each Sunday, you set yourself up for a week of success, making healthy living a natural, effortless part of your life. What tips will you try? Comment below! #selfcaresundays #mealplanning #mealplanner #mealplanningmadeeasy #healthyhabitschallenge #healthyhabitsforreallife #healthyhabitsforlife #mealpreplife #mealprepideas #mealprepping #mealpreps
Just released next week's menu plan in the Farm Fr Just released next week's menu plan in the Farm Fresh Menu Club. My favorite recipe? BBQ Farmer's Market Salad with Sunbutter Dressing. It's super adaptable -- I used almond butter instead of sunflower seed butter, and I didn't have any corn so I doubled up on the zucchini (who doesn't have a million zucchini by now??). Ooooh, I could dip a straw in this dressing and drink it right up! 😋 What's your favorite recipe in the Menu Club so far? Share in the comments! #farmersmarketfinds #farmersmarkets #farmersmarketweek #farmersmarketinspo #communitysupportedagriculture #supportlocalfood #supportlocalfarms #supportlocalfarmers #supportlocalfarmersmarkets
Save money this summer by prioritizing lower-cost Save money this summer by prioritizing lower-cost produce. The ones with the pink star are generally less expensive than other types -- check your local area. Enjoy cucumbers, lettuce, onions, potatoes, summer squash, zucchini, canteloupe and watermelon this summer! #supportlocalfarms #farmproduce #communitysupportedagriculture #summerproduce #summerrecipe
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