Nutrition and exercise

Helloooo ladies!!! Well yesterday at The LifeHouse Centre in Sydney,I did my nutrition after treatment and my fitness and exercise course.I thought a lot of it was commonsense as far as the nutrition goes,but I did enjoy the fitness one a lot.I don't know if anyone remembers,but a while back,there was a lot of debate on this blog about mushrooms,so I asked the question.All of the information we were given,was evidence based,and the very latest,so the answer is,MUSHROOMS ARE GREAT.Thank goodness! Another thing that I didn't know,was that if you are on Tamoxifen,you should avoid all soy products.Soy interferes with the way that Tamoxifen works.Of course dark green leafy vegetables are great,and the red berries are wonderful.The snap frozen ones have no less nutritional value than the fresh ones,which is good to know,as fresh berries can be expensive! We should all be eating 400 grams of vegies a day(about 2cups)and if you like bread,she said that Burgen wholemeal and seeds,is a good choice.She reminded us of the carcinogens in burnt and chargrilled red meat,and also of the nitrates in preserved meats from the deli.I came home and threw my husband bacon in the bin!!The exercise class was interesting,and they are starting up group classes of 5 sessions,which I am joining.We should be aiming for 5 lots of exercise a week.Ideally 3 times walking,and 2 times weight bearing exercise.For those of us on hormonal therapy,weight bearing exercise is important for the bones.I thought that fast walking is weight bearing,but the exercise physiologist,said not really!When we walk,we should be aiming to get to 30 min(don't forget this is AFTER treatment)and if you can sing when you are walking,you aren't going hard enough,but if you can't talk,then you are going too hard:)I made an appointment with him for next week to learn more about weight bearing exercise,but he told us,that one of the best things to do,is skipping with a rope!Not sure how I would go,but I will give it a try!Jumping with your feet together,and also step ups,are good for this .He talked quite a bit about the more exercise you do,the less tired you will feel.I hope that this might help some ladies who are wondering where to start with exercise after treatment.Hope that you are all doing well today:) Cheers xoxoRobyn