1. Sami Mansfield CES Wellness Program Development Manager University of Kansas Cancer Center Fitness & Nutrition A Powerful Combo

2. During this presentation I will review the following: Healthy Lifestyle’s Impact Program Overview Evidence and Support Assessment and Building Your Plan Try it Out

3. A Healthy Lifestyle What does it Mean?

4. Dimensions of Wellness Exercise & Nutrition

5. Benefits of Exercise 1 Improve Survival 2 Reduce Recurrence 4 Quality of Life 5 Sense of Control and Empowerment 3 Combat Side Effects 6 Anxiety/Fear/Depression

6. Food is the most widely-used anti-anxiety drug in America. Exercise is the most underutilized yet effective anti-depressant. Exercise as Treatment START Trial First randomized data to suggest that adding exercise to standard chemotherapy may improve breast cancer outcomes by increase disease free survival (2014)

7. Fear/Anxi ety Exercise Improves AI Joint Pain Fatigue Depressio n Chemobrai n Insomnia Weight Gain Body Image Other?

8. Turning Around Weight Gain Build Lean Muscle Improve Sleep Ginseng Metformin Weight Gain Nutrition

9. What makes a Pound?The Irrelevant BMI BMI of both pics = 24.4 Muscle vs. Fat Weight vs. Space

10. The Power of Nutrition 1 Mediterranean Diet 2 Less Then 30% Fat 4 Protein -1 Gram per Body Weight 5 Vitamin D 3 Hydration - 1/2 Body Weight 6 Colorful Variety

11. Avoid processed foods Heart healthy Mediterranean Diet Daily Exercise, 6 glasses of water and red wine in moderation

12. Assessment and Building YOUR Successful Program

13. Mind/BodyNutritionExercise Healthy eating guidelines, plant based, Mediterranean, supplements Meditation, Guided Imagery, Hypnosis, Massage, Music & Art Therapy, Spiritual, one on one psychosocial Strength, Yoga, Qigong, TaiChi, Walking, ADL’s, Stretching, Core & Posture Important Components

14. Keys for a successful Program: Defining Your Goal Program Structure Cost for Changes Tracking Success Support & Reinforcement Motivation

15. Program Levels Basic Core/Posture Increase Activity Reduce Processed Foods Daily Relaxation Intermediate Strength 3x weekly Min 5000 Steps Daily Plant Based Foods Weekly Yoga Advanced High Intensity Training 10,000 steps daily Mediterranen Diet Min 7 hours sleep

16. 1.Unclear Goals 2.Obstacles 3.Information & Facts 4.No Support 5.Derailment/Distractions 6.Time & Money Barriers to Success

17. LETS MOVE!

18. Contact 913-205-5812 Sami Mansfield samilmansfield@gmail.com twitter.com/samipapacek