Staying Fit During Cancer Treatment

Research shows staying active during cancer treatment improves your physical function and your quality of life. Routine exercise has shown to help prevent muscle weakness and lower your risk of heart disease. It is also shown to help keep your bones strong, reduce the symptoms of fatigue, control your weight and more. Here are a few tips to help you stay fit during cancer treatment.

  1. Start slowly.
    Talk to your doctor before you start any type of workout to make sure you know what you can and can’t do. Even a few minutes of activity a day is great. You can slowly increase each day how often and long you exercise.

  2. Include strength training exercises at least two days a week.
    Strength training is a main part of a good workout program. It will help you keep lean muscle mass and stop your muscles from getting stiff or weaker due to inactivity.

  3. Blend in a few exercises that use large muscle groups and add to your flexibility.
    It’s important to keep your large muscle groups strong. These include your thighs, belly, chest and back. Stretching and cardio fitness efforts are other important parts of a good workout program. 

  4. Keep exercise easy and fun.
    Exercising is a great way to reduce fatigue and ease stress, which are two vital parts of staying healthy. 

Roasted Butternut Squash & Shallots

INGREDIENTS

  • 1 ½ pounds small red-skinned potatoes, halved
  • 1 red bell pepper, cut into 1-inch pieces
  • 2 teaspoons fresh thyme
  • 1 ½ tablespoons extra-virgin olive oil
  • Kosher salt and freshly ground pepper
  • 1 cup applesauce
  • ¼ cup light sour cream
  • Dash of freshly grated nutmeg
  • 1 ¼ to 1 ½ pounds pork tenderloin, cut into 4 pieces

PREPARATION

  1. Preheat the oven to 375 degrees F. 
  2. Toss the potatoes and bell pepper with the thyme, 1 tablespoon olive oil, ½ teaspoon salt, and pepper to taste in a shallow baking dish. 
  3. Transfer to the oven and roast until the potatoes are slightly tender, about 20 minutes.
  4. Meanwhile, mix the applesauce, sour cream and nutmeg in a small bowl and set aside.
  5. Pat the pork dry and season with salt and pepper. Heat the remaining ½ tablespoon olive oil in a large skillet over medium-high heat. Add the pork and sear until browned on all sides, about 6 minutes. 
  6. Transfer the pork to the baking dish with the vegetables and continue to roast until a thermometer inserted into the center of the pork registers 145 degrees F, 15 to 20 more minutes. Transfer the pork to a cutting board and let stand 5 minutes before slicing. Serve with the roasted vegetables and creamy applesauce.

PER SERVING:
Calories 373; Fat 12 g (Saturated 3 g); Cholesterol 84 mg; Sodium 554 mg; Carbohydrate 31 g; Fiber 5 g; Protein 34 g

UrologyHealth.org  |  WINTER 2018-2019  |  UROLOGYHEALTH extra