Oh Balls … the number one cause of cancer in young men

Over 98% of testicular cancers are cured in the UK each year but sadly 1 in 20 men will loose their battle with cancer.

Whilst the chance of a cure is high why are young men not talking about it and seeking medical advice at an earlier stage?

In the UK  2,400 men are diagnosed with testicular cancer each year. Unfortunately, this rate is on the rise with twice as many men being diagnosed with testicular cancer as in the mid-70s.

Testicular cancer is the most common type of cancer in those aged 15-49 years old with the peak rate being in men aged 25-35 years of age.

What should my balls feel like?

There is no one hat fits all… Everyone has slightly different sizes and shaped testicles. It is perfectly normal for one to be slightly lower than the other.

Testicles should however feel smooth without any lumps or bumps. They should also be firm but not hard. It is normal to feel a swelling a bit like a tube at the back of the testicles, this is known as the epididymis.

Tips on how to check by the guys at Movember! 

 

5 tips for reducing sitting

1. Stand up at work

If you’re sat in long meetings or on the phone why not get up and stand for a period.

2. Reduce your usual sedentary time

On days where you know you will be sat for prolonged periods of time try and plan in activities such as walks during your lunch break, evening exercise classes or even cooking a healthy meal.

3. Limit sedentary periods of time

Download the ENCOURAGE App – a smart app that encourages users to reduce engage in activity and break up bouts of prolonged sitting.

4. Swap siting for standing

During usual activities such as watching TV. Why not try standing or alternating?

5. Take a screen break

Take a walk away from screens at work and at home by taking regular walking breaks during long hours spent starring at the box.

 

 

 

Post work out smoothie

Following a heavy workout muscles become depleted in glycogen (storage form of carbohydrate). Restoration of muscle glycogen stores after depletion is essential for the recovery and building muscular strength.  This shake provides the optimal recovery following any tough bro sesh!

Ingredients:

Oats

300ml hazelnut milk or water

3-4 ice cubes

1-2 scoops vanilla whey protein

1 banana

1 teaspoon cocoa powder

1 teaspoon almond butter

 

Throw all ingredients into a blender until smooth!

 

Top tip: Consume within an hour of a work out to deliver protein to muscle fibres!

Pre workout protein BOOST

Less than a couple of hours till your workout and feeling slightly flat?

Try this delicious smoothie which provides a healthy balance of carbs, protein and fats to keep you fuelled for your workout and kick start the recovery process early!

Ingredients:

1 scoop vanilla whey protein

30g cashew butter

300g natural yogurt with live cultures

100g bananas

50g blueberries

Ice

Carbs will help your body to produce glycogen for high intensity exercise, whilst fats aid low intensity high duration work. The added protein will improve recovery and kick start protein synthesis to build new muscle.

Protein Pancakes, for the WIN!

This is a great receipe when I have bit of a sweet tooth but still want increase protein intake after a big workout.  What could possible be better than eating pancakes on a lazy Sunday and still being able achieve those ♯gainz?

Photo by Sheena Wood on Pexels.com

 

Tip: can also be frozen and saved for another once cooled.

What you will need:

3 egg whites

250ml almond or hazelnut milk

Flour 200g

Cocoa powder 1 tbs

2 scoops of vanilla whey protein of your choice

 

Instructions:

Place all ingredients into a blender and blitz until smooth

Place a non stick frying pan on a medium heat and add one tbs of coconut butter

Once hot add half a ladle of batter into the pan

You can probably cook between 2-3 pancakes in the same pan at the same time

Once cooked assemble in a stack and pour over a tbls of honey.