Fitrail for Oct. 16

He offers these tips for balancing diet and exercise.

•  Choose lean protein sources such as eggs, egg substitutes, lean beef, turkey, bison, fish or tofu.

•  Try to keep your daily food intake at 40 percent protein, 40 percent carbohydrates and 20 percent fat. This percentage should make up your meals in foods that you normally eat.

•  Portion size of everything should be the size of your fist. Protein can be more if you are exercising at high-intensity.

•  Ditch the liquid calories. Drink water or choose a low-calorie alternative. (Little recommends Celsius, a pre-workout beverage that promises to produce energy and burn more calories.)

•  Engage in cardio exercise for at least 20 to 30 minutes three times a week. Do resistance exercises with weights or machines two or three times a week using mostly large muscle groups to increase your metabolism.

Integris Health is sponsoring a $5 breakfast event called “Pancakes and Prostates.” Fortunately only one of those things is on the menu.

Breakfast will be served from 8 to 11 a.m. Nov. 3 at the Integris Cancer Institute of Oklahoma, 5911 W Memorial. After finishing flapjacks, bacon, coffee, juice and fruit, men are invited to take part in free health screenings.

About one in six men will be diagnosed with prostate cancer in his lifetime. Free PSA blood tests and prostate exams will be available for men ages 50 and older and for those who have a family history of prostate cancer.

The Lions Club of Oklahoma's mobile unit will offer additional screenings.

Proceeds from the breakfast will benefit the Men's Health Network.

Reservations are required for breakfast and prostate screenings. For more information or to register, call the Integris HealthLine at 951-2277.

The event is sponsored by Integris Men's Health University, the cancer institute, ProCure Proton Therapy Center, the Oklahoma City Barons, the health network, the Lions Club, Farmer's Insurance and Bob FM.

EDMOND — Touchmark at Coffee Creek will host forums on caregiving and memory screening. Both events are free and will be at Touchmark, 2801 Shortgrass, Edmond.

From 11 a.m. to 2 p.m. Saturday, health professionals will discuss caregiving, include topics such as safe transfers, fall recovery, stress management, feeding and clothing, home health and hospice care and more.