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Eat Right, Feel Amazing

Health and nutrition is such an important part of the fitness equation.


The right compliments of foods allow you to achieve optimal performance and feel your best! 

"Let food be thy medicine and medicine be thy food" 

Nutrition Guide

A Partial Guideline for Nutrition and Exercise

For Breast Cancer Patients and Survivors

A healthy diet is only one of several factors that can affect the immune system; exercise and stress management are equally as important in improving one’s overall health and well-being.  Following the initial diagnosis of breast cancer, most women tend to re-think their nutrition and health practices.  It’s only natural to question what caused this cancer to occur and what lifestyle changes one should be making. Most women believe they must make significant dietary changes to ensure good outcomes following breast cancer treatment.

We found several studies to be most helpful when coming to terms with Nutrition and Exercise post diagnosis.

What follows is directly pulled from the John Hopkins study:

There are no food or dietary supplements that will act as “magic bullets” to prevent breast cancer from returning. National Cancer Institute guidelines for cancer prevention can be used to decrease the chance of a breast cancer recurrence. These guidelines include:

  1. Increase intake of fruits, vegetables and whole grains

  2. Decrease fat intake to less than 30 percent of calories

  3. Minimize intake of cured, pickled and smoked foods

  4. Achieve and maintain a healthy weight

  5. Alcohol consumption should be done in moderation, if at all



This second study from Dana Farber addresses diet and exercise suggestions



Exercise during all stages of life is important, but it can be particularly important for breast cancer survivors because it can help you feel better after treatment and promote survivorship. Studies show that walking 3-5 hours per week at a pace of 2 to 3 miles per hour can lower the chances of breast cancer recurrence and death by up to 40 percent. Walking can help you fight fatigue, depression, and anxiety as well as improve heart and bone health. Engaging your children in physical activity can be a great way to incorporate exercise into your daily life schedule. Remember to talk to your doctor before beginning an exercise program.

Plant-based diet

Plant-based diets, which include fruits, vegetables, whole grains and lean proteins, are all highly recommended components of a balanced diet for breast cancer survivorship. Research has found that eating 5 or more daily servings of fruits and vegetables a day in addition to the equivalent of walking 30 minutes, 6 days per week is associated with significant survival advantage.

Eating a well-balanced diet with lean protein, including plant sources, such as lentils, beans, nuts, nut butters, whole grains, fruits, vegetables and healthy fats like avocado and olive oil, in amounts to maintain a healthy weight, along with exercise is the best thing you can do for optimal health.