Fall 2011

Hello! A big heartfelt thanks to everyone who contributed to Run for Africa 2012! So generous! Thanks!

What a fabulous 5 year celebration we had! Thanks to Jennifer Donoghue for hosting! Congrats to Barb Stukey for winning a $25 Starbucks gift card for posting the most on the wall of the Beachside Boot Camp Facebook page during the month of September! This months challenge: Post healthy recipes that relate to Fall on the Facebook page. Here"s the link: http://www.facebook.com/#!/pages/Beachside-Boot-Camp/116850913042 As promised, here is the hungry girl link that gives a big salute to a Fall favorite, PUMPKIN! http://www.hungry-girl.com/biteout/show/2103 This month breast cancer awareness is all around us and I encourage all of you to do your monthly breast self exams and to find meaningful ways to support the cause! Here's a link to breast cancer charities and ratings: http://www.charitynavigator.org/index.cfm?keyword_list=breast+cancer&Submit2=GO&bay=search.results Here are some ways to shop and support breast cancer: http://www.fitnessmagazine.com/health/conditions/breast-cancer/breast-cancer-awareness-products/?page=1 I want to also encourage everyone to find some upcoming fitness events to do to challenge yourself and enjoy camaraderie with fellow fitness enthusiasts! There are a number of boot campers that will be doing the Space Coast 1/2 Marathon (November 27th) and the Melbourne and Beaches 5K, 10K, 1/2 Marathon weekend (Feb. 2012). Please look at these two links and pick an event to do! Communicate which events you plan to do and we will get a group to participate! http://www.runningzone.com/calendar2 http://www.spacecoastrunners.org/ Lifestyle Changes to Cut Your Breast Cancer Risk in Half With your fit lifestyle, you're already well on your way to keeping the Big C at bay. These four simple steps will slash your risk by a whopping 50 percent, according to a recent study.

Get 30 minutes of moderate-to-vigorous physical activity daily.

Eat right. Read about the foods you need to eat to protect against breast cancer below.

Don't smoke.

Don't drink alcohol. (If you do imbibe, limit yourself to one drink a day, the American Cancer Society recommends.)

Source: Cancer, Epidemiology, Biomarkers & Prevention

What to Eat to Beat Breast Cancer Eating to beat breast cancer is easy. Fill two-thirds of your plate with fruits, vegetables, whole grains, and beans. "These foods contain nutrients and phytochemicals, which help our bodies fight cancer by, for example, blocking the growth of tumors or repair­ing DNA that has been damaged," says Sally Scroggs, RD, senior health education special­ist at the University of Texas M.D. Anderson Cancer Center in Houston. Research shows the following six foods may have a particularly potent protective effect against the disease.

Leafy green vegetables Spinach, collard greens, and Swiss chard contain high levels of certain carotenoids, antioxidant-like substances that wipe out harmful free radicals before they can damage healthy cells.

Berries Strawberries and raspberries are rich sources of ellagic acid, a phytochemical that helps short-circuit cancer cells' ability to multiply.

Cruciferous vegetables Compounds in broccoli, cauliflower, cabbage, brussels sprouts, bok choy, and kale may help regulate enzymes in your body that defend against cells that could become cancerous.

Mushrooms Women who ate a third of an ounce of mushrooms daily were 64 percent less likely to develop breast cancer, one study found. The fungi appear to act like aromatase inhibitor meds, which block the body's production of the cancer-feeding hormone estrogen.

Whole grains Brown rice, bulgur, and buckwheat contain lignans, substances that reduce breast cancer risk by as much as 14 percent.

Parsley This herb is packed with apigenin, a compound that appears to block the formation of blood vessels to cancerous mammary cells in animals.

Beachside Boot Camp Schedule: Monday thru Friday 5:30-6:30 am, most Saturday 6:30 am, Sundays off Monday-Pelican- New Moves Monday with Intervals Tuesday-Pelican- Intervals

Wednesday- Eau Gallie Causeway- meet at Panera lot by 5:30, buddy up, group warm up and finish stretch

Thursday-Pelican- Intervals with longer end Yoga Stretch

Friday- Pelican- FUN Friday, Stations

Saturday-Starbucks Run! Meet at Starbucks Indialantic by 6:30 for run/walk with friends, distance up to you!

*Sunday- OFF or workout on your own

Run for Africa 2012! 11 of us are going! See below! Pray and donate as you can! www.active.com/donate/runforafrica2012

A few weeks before this picture was taken in April this year (2011), this little girl lost her parents to AIDS. Every day, twice a day, she walks to the Two Sisters Trust (www.twosisters.org.za), without adult supervision, to get food. There are currently over two million children, just like her, in South Africa alone, suffering the same plight. Most of these children are shunned by their communities due to the unfair stigma of AIDS. They are left on the streets to fend for themselves. I once saw a child, who couldn't have been older than 5 years old, crossing a 6 lane highway, alone, to beg for food from passing cars. Often, children of 8 years old are left to care for younger siblings, completely on their own.

My friends and I will be traveling to South Africa in April, 2012, to take part in the Two Oceans Marathon to raise awareness and funds for these children. They will never feel a parent's loving embrace, but we can at least help to provide them with food, clothing, shelter and an education, so we can break this cycle of poverty.

If you would like to help, please go to www.active.com/donate/runforafrica2012, and donate whatever you can! We will make sure it goes directly to these children in need.

Thank you so much! Sincerely Linda Marzano

Run for Africa 2012

http://www.youtube.com/watch?v=z1g_Q7s3atU&feature=player_embedded

Got motivation? Pass it on...

Shana

321-591-5711

www.beachsidebootcamp.com