FRIDAY FARE: Healthy Recipe - Spinach Floret Salad

Guest blogger, Shannon Stahura...

The recipe today comes from a magazine... "Taste of Home Great: American Cookout" July issue. If I did tweak it, I would reduce sugar to 1/2 cup and use canola oil instead of vegetable oil, I would omit radishes, make mushrooms optional and probably change the title to Spinach Salad.

I was really impressed with this recipe, not just because it tastes great, but because it is filled with lots of healthy greens which are always high in vitamin and mineral content.

Spinach Floret Salad

1 bunch of spinach (or bag)

2 cups of chopped iceberg lettuce

2 cups broccoli florets

1 1/2 cups cauliflowerets

1 cup chow mein noodles

2 hard boiled eggs, sliced

2 green onions chopped

3 fresh mushrooms, sliced

3 radishes, sliced

Dressing

1 cup vegetable oil

3/4 cup sugar

1/2 cup cider vinegar

1/4 cup chopped onion

1 teaspoon salt

1 teaspoon Worcestershire sauce

Directions

Toss first 9 ingredients and (bacon optional). Blend all of the dressing ingredients until thoroughly mixed. Toss salad with dressing and serve.

THURSDAY THOUGHTS - Have a GOOD Day...

1. Get out of bed
2. Breath in and out
3. Give thanks
4. Smile
5. Hug someone
6. Take a nap
7. Gain knowledge
8. Enjoy food
9. Laugh
10. Take a hot bubble bath

Do something for yourself, and something for someone else. Life is good. ENJOY it!

WORDLESS WEDNESDAY - Pink Cookies

TUESDAY TIDINGS - August 12th meeting

At our next Sister Survivor meeting - August 12th - we'll be talking about skin care, make up, and hair care. Please email Kara at nafari01@yahoo.com, and let us know what you'd like to talk about. What kinds of problems are you having with your skin and hair? What questions do you want answered?

We really would love to cater this meeting to you, ladies!

Looking forward to hearing from you.

DON'T FORGET TO CHECK OUT OUR "SPOTLIGHT" INTERVIEW WITH CANCER SURVIVOR, BETHANIE NEWBY. CLICK ON "SPOTLIGHT" ON THE RIGHT SIDEBAR.

MONDAY MEMOIRS - Reminder

At our last Sister Survivors meeting, I gave the following assignment to the writing class: Describe the day you learned about your diagnosis. Where were you? What was your reaction? How did you feel? Who told you about the diagnosis? What were your immediate impressions?

Because we had only one attendee, this is a reminder to those who couldn't be there.

Like everyone who has ever heard the words "You've got cancer", I remember exactly what happened that day. If you'd like to read about my experience, CLICK HERE to visit my blog. This is a tough assignment, but I know that if you'll do try to write down everything you remember about that day, it will help you to think more calmly about your cancer journey.

"The greater the difficulty, the more glory in surmounting it. Skillful pilots gain their reputation from storms and tempests." --Epictetus

FRIDAY FARE: Healthy Recipe - Mediterranean Chicken Pasta Salad

Guest blogger, Shannon Stahura...

Mediterranean Chicken Pasta Salad

Your probably thinking... "Oh no! Not another pasta salad." Let me assure you, this one is different. I have been making this salad for thirty years and it is hands down the best, everyone's favorite, never any left over kind of salad. And, of course it is healthy! This salad calls for lots of steamed broccoli, which is full of vitamin A, vitamin C and has a high content of potassium and calcium. I guarantee this is one you will want to add to your recipe book and make again and again.

Ingredients:

4 boneless skinless chicken breasts

1 bag of multi-colored spiral pasta (wheat is optional)

1 head of broccoli

5 oz. pepperoni diced (optional)

1/2 cup crumbled feta cheese

4 T red wine vinegar

1 clove garlic, minced

1/4 t. freshly ground pepper

3/4 cup olive oil

salt to taste

Directions:

1. Cook chicken in simmering water for 20 min.

2. When cool enough to handle, cut into chunks.

3. Steam broccoli florets until tender (5-7 minutes)

4. Combine vinegar, garlic, oregano, pepper and olive oil in a jar with tight-fitting lid. Shake well and set aside.

5. Cook noodles according to package directions and drain and rinse with cold water.

6. Combine chicken, broccoli, pepperoni and pasta in a large bowl and toss with dressing. Sprinkle in feta cheese and serve.

THURSDAY THOUGHTS - God Knows Best...

God Knows Best
by Helen Steiner Rice

Our Father knows what's best for us,
So why should we complain--
We always want the sunshine,
But He knows there must be rain--

We love the sound of laughter
And the merriment of cheer,
But our hearts would lose their tenderness
If we never shed a tear...

Our Father tests us often
With suffering and with sorrow,
He tests us, not to punish us,
But to help us meet tomorrow...

For growing trees are strengthened
When they withstand the storm,
And the sharp cut of a chisel
Gives the marble grace and form...

God never hurts us needlessly,
And He never wastes our pain
For every loss He send to us
Is followed by rich gain...

And when we count the blessings
That God has so freely sent,
We will find no cause for murmuring
And no time to lament...

For our Father loves His children,
And to Him all things are plain,
So He never sends us pleasure
When the soul's deep need is pain...

So whenever we are troubled,
And when everything goes wrong,
It is just God working in us
To make our spirit strong.

WORDLESS WEDNESDAY - Pink Concrete

TUESDAY TIDINGS - BreastCancer.org

Check out the site, breastcancer.org for tips on breast cancer. Go to "Day-to-day Matters" and you'll find a list of subjects - all designed to help you with questions about breast cancer....

Paying For Your Care

Breast Cancer and Your Job

Managing Your Medical Records

Staying on Track with Your Treatment

Talking to Your Family and Friends about Breast Cancer

Nutrition

Pain

Managing Fatigue

Bone Health

Arm Lymphedema

Managing Menopausal Symptoms

Sex and Intimacy

Hair, Skin, and Nails

Fertility, Pregnancy, Adoption

Understanding Your Immune System

Summertime Tips

We'll post a tip from this website every once in a while. After visiting the website, come back and comment to let us know if you found it helpful!

MONDAY MEMOIRS - Storms

Take a few minutes to write in your journal about the following quote (as it relates to your cancer journey)...

STRONG SATURDAY - Sister Survivor's 5K Walk/Run...

Sister Survivors, with the help and support of Pinnacle Security, will be hosting a 5k walk/run on October 16th, 2010. The run will take place in American Fork, with registration starting at 8:00 am. There will be a motivational speaker, and great music, to kick the race off. More information is coming.

I'm telling you this now, so that you can train! If you've never participated in a 5k, it's just over 3 miles. Walking at least a 1/2 hour each day will get you ready to have fun in this race. Other exercises that will help - biking, swimming, jogging. If you are a recent survivor, take it easy - don't over do it. Again, just walking 1/2 each day will help.

We look forward to walking with all of you! Tell everyone you know - this is for the public, not just survivors.

**In the near future, we will have a registration page where you can sign up and buy a ticket for the race. Look for an announcement on that soon.

Have a great weekend!

FRIDAY FARE: Healthy Recipe - Grilled Vegetable Salad....

Guest blogger, Shannon Stahura, shares the following recipe...

"The zucchinis are starting to peak and the yellow squash is sure to follow. It's almost time for the harvest! Here is a unique recipe to help you utilize your fresh garden produce and get your recommended daily servings of veggies."

Grilled Vegetable Salad

Ingredients:

1 yellow squash
1 medium zucchini
1small red onion
1 small eggplant
1 sweet red pepper
3 roma tomatoes
3 TB balsamic vinegar
3TB soy sauce
3 TB olive oil
1 tsp dried oregano
1/2 tsp dried rosemary
1/3 cup sour cream
1/3 cup mayo or mayo substitute
1/4 2% milk
3 TB ranch salad dressing mix
1/2 tsp garlic salt
1/4 tsp pepper
1/2 cup crumbled feta
spring mix salad greens

Directions:

1. In a large bowl, combine vinegar, soy sauce, olive oil, oregano and rosemary
2. Cut veggies and toss in marinade. Set tomatoes aside and toss separately.
3. Put veggies on a grilling tray. If you don't have one, poke holes in a foil pan and set on medium heat on the grill. Grill 10-12 minutes until vegetables are tender stirring occasionally. Add tomatoes the last 3 minutes.
4. In a separate bowl mix sour cream, mayo, milk, ranch packet, garlic salt and pepper.
5. Place salad greens on a plate and top with grilled veggies, dressing, feta and serve.

THURSDAY THOUGHTS - 20 Things I've Learned From Having Cancer

Colette Harris is one of the breast cancer survivors on the board of Sister Survivors. Here are her thoughts on Breast Cancer...

Twenty Things I’ve Learned From Having Cancer
By Colette Harris

• Life is a gift from God not to be taken for granted.

• The only stuff that really matters is the quality of your relationship with God, family, and others.

• A good cry is like a cleansing rain with the hope that dark clouds will soon lift and sunny days will be ahead.

• A bad night doesn’t have to turn into a bad day.

• Heavenly Father has been, and will always be, only a prayer away.

• If you choose to view the world through grateful eyes, you will begin to see God’s tender mercies all around you.

• Anger and pride must be nipped in the bud or their long-term effects will consume the heart in malignant proportions creating the worse cancer of all: cancer of the soul.

• The side effects from cancer are only temporary; the resurrection will take care of those; it’s the side effects from unrepented sin that should be worried about.

• If you get up one more time than you fall down, you will always end up back on your feet!

• Laughter is like a good laxative—a daily dose of it will loosen you up and keep you regular.

• Hair is highly over-rated.

• Don’t ever open an oven door with a wig on or you will melt your bangs! (I nailed the same wig twice by opening the oven door. I finally put a sign on my oven that said “Wig Alert!”)

• The gift of humor has helped me smile through pain.

• A mind filled with happy thoughts has no room for the opposite.

• During my darkest hours I always found two very good friends: Heavenly Father and the Book of Mormon.

• Every day it is important to turn-off the darkness and turn-on the light.

• I have learned that battling cancer isn’t “all about me.” Family and friends that visit, call, write, text, or e-mail all have trials, too; yet, they love me enough to forget about their problems for awhile and inquire about mine. I must never take them for granted. Their love and their friendship are priceless. I am blessed beyond measure to have them in my life.

• Cancer, you are a formidable foe. Fighting you I have lost my breasts, my hair, and my energy. Because of you pain is my daily adversary and neuropathy has numbed my fingers and my toes making it difficult to write and to walk. You have beat me up and worn me down; but, I will not let you win, for I control my heart and soul which I will never surrender to you as long as I live!

• I will always be eternally grateful for the gift cancer has given me: the privilege and blessing of understanding the Savior’s atonement and feeling His love on a much deeper level. He has extended His arms of mercy to me, lifted my burdens, and encircled me with His love. He is my best friend. I love Him with all my heart!

• Life is good—even with cancer! :)

On the road recovering from cancer, Heavenly Father placed angels in my path: a loving family, supportive friends, and gifted health care specialists. To all the angels in my life, THANK YOU! Not only did you choose to travel this journey with me, but many times you also picked me up and carried me along the way."

WORDLESS WEDNESDAY - Mmmm, Mmmm, Good!

TUESDAY TIDINGS - Portion Control at Slimware...

At our last meeting on nutrition, I mentioned some beautiful plates I found that help you eliminate the guesswork when it comes to portion control. The plates are called Slimware.

Portion control works better for weight loss than almost anything else - including upping your exercise, consuming less fat, or increasing fruits and vegetables. (according to a study in Obesity Research).

These plates, with built in portion control in the designs, can help eliminate the guesswork. Just pile your veggies over the largest flower, and your meat on the smallest. The medium flower is just right for starches.

The plates come in several different styles, and can be purchased for $36.50 at slimware.com. (My favorite plate - Sunburst - a yellow square plate - is out of stock right now. But there are several other beautiful styles.)


Happy Portion Control!

MONDAY MEMOIRS - Courage...

Take a minute to answer this...

What makes you a COURAGEOUS person?
What is your definition of COURAGE?
Has your idea of COURAGE changed since your diagnosis?

FRIDAY FARE: Healthy Recipe - Pasta Toss

We had a great nutrition class last night for our Sister Survivors. I promised to share my most recent yummy recipe, so I thought I'd post it here. Something you need to understand - I just throw things together, so I don't really have measurements. ;-)

Ingredients

2 chicken breasts - all fat cut off
Cherry tomatoes - about 3 cups - cut in half (I use the container that Costco sells - they are very sweet!)
Onions - sliced - probably about 1 cup
Paul Newman Oil and Vinegar dressing
3-4 cups of fresh fettuccine noodles, cooked (cook just until they are barely soft.)
Fresh shredded Parmesan cheese
Marsala cooking wine
Salt and pepper

Using a large wok-type pan, I cooked the chicken breasts in the dressing (I used this instead of plain olive oil, because I love the additional taste of the vinegar, but you could use just light olive oil and some red wine vinegar!) Once the chicken was cooked about half-way through, I sliced each breast in half (so that it was not as thick) and then cut each half into large pieces. I threw in the onion slices and cooked those while the chicken finished cooking. Once it was done, I tossed in the tomatoes and stirred for a few minutes until they were tender, and then splashed some Marsala cooking wine into the mix. Sprinkle with a little freshly ground salt and pepper. Cook for a few minutes more to blend the flavors, and then toss with the noodles, and sprinkle with shredded Parmesan cheese.

That's about it - to make it more healthy, you could use whole grain pasta. ENJOY!

THURSDAY THOUGHTS - Quote

"Cancer is not for sissies."
~ Suzanne Somers

WORDLESS WEDNESDAY - NFL wears pink...

This week is my son's football camp, so I thought I post something to show my love of football...

Check out those pink gloves...

TUESDAY TIDINGS - Ad for Sister Survivors

Just for your information...

If you haven't seen Sister Survivor's new ad in Utah Valley Magazine, go and pick up a copy - the ad is on page 13. It's beautiful!

Here are some quotes that were used on the ad from two of our Sister Survivor members...

"I am a part of a group of brave, strong and full-of-life women. We have one thing is common: we are breast cancer survivors. When diagnosed I had many questions doctors could not answer because they had not experienced it themselves. I wish I would have had someone to turn to who had experienced the same thing. This group would have been my answer a year ago." --Kim Taylor, cancer survivor

"I was treated for stage 4 invasive ductal carcinoma breast cancer at age 35. During treatment I often felt like I had no one to talk to. It seemed that no one else felt like I did, especially when my hair fell out and I needed to buy a wig, or I couldn't get out of bed for days, or worse, wondered if I would die. I wish I would have had somewhere to get the answers I needed. Attending Sister Survivors has helped me. I will show others by example that there is hope and life after cancer." --Cressent Page, cancer survivor

Spread the word!

MONDAY MEMOIRS - The Color Pink...

Get your journal out, and take a minute to comment on...

The color PINK. Why do you think that pink is the color that represents Breast Cancer? Do you like that color? Have you got a PINK collection? Talk about some of the things you have that represent your fight with breast cancer.


When I was going through my cancer journey, I had some pretty strong feelings about the color pink. I kind of got sick of it. I'm ok with it now, though. How about you?

STRONG SATURDAY - Swimming

Is there an exercise that works all of your major muscle groups, is great for your heart and lungs, builds endurance, lung capacity, and strength, is low-impact and better for sore joints??!! Yes - it's called.... SWIMMING! If you've never tried this exercise, it's not too late to take a swimming class. Local gyms and rec centers offer adult swimming classes all the time. Take one to learn the correct techniques and you'll get much more benefit out of your time swimming.

Check out this article by Kristoph Thompson, on NetDoctor. It has a great 6-week swimming plan you can try...

How to Get Fit: Swimming

FRIDAY FARE: Healthy Recipe - BBQ Chicken Flatbread Pizza

Guest blogger, Shannon Stahura...

Are you getting bored of sandwiches for lunch? Try out this fast and easy high-protein, low calorie recipe...


Barbecue Chicken Flatbread Pizza


Ingredients

1 boneless skinless diced chicken breast
1 wheat flatbread tortilla (Flatout brand is great)
2 TB light barbecue sauce
1/2 cup light or fat-free shredded mozzarella

Directions

1. Spread barbecue sauce on flatbread

2. Sprinkle diced chicken breast over sauce and top with cheese
3. Bake on foil at 375 degrees for 10-12 minutes


Of course this recipe is versatile. Add whatever toppings you like or if you're craving veggies, turn it into a veggie flatbread pizza with spinach, tomatoes, etc. and use pesto for the sauce. It's a fun one for kids and grand kids and a great way to add variety to lunchtime!

THURSDAY THOUGHTS - Gratitude

Taken from "Finding the 'Can' in Cancer" by Nancy Emerson, Pam Leight, Susan Moonan, and Terri Schinazi...

Gratitude has been described as the "great attitude." Although most people tend to take their lives for granted, life is in fact a gift, and every day that you are alive you receive many blessings. Even times of pain and adversity can be seen as opportunities for growth for which you can be grateful. By committing yourself to becoming more aware of your blessings, you strengthen your connection with the Spirit and are better able to recognize the wisdom and intelligence that underlies all of creation. Once you allow yourself to appreciate the lessons presented during times of struggle or life crises, the brunt of the pain subsides and a state of inner peace follows.

Take a few minutes each day to list everything you are grateful for!