Because I am by nature a high strung person, I have found it helpful to try to slow down my pace a bit. It seems that I can get just as much done yet have a more peaceful outlook on life. One of my favoite authors, Richard Carlson, gives the following advice about "sitting still:"
"Sitting still gives you an opportunity to clear your mind and reflect, a chance for inspiration to arise....What sitting still does for us is give us a chance to break any negative momentum that has built up during the day, an opportunity to regroup and start over. As you sit still and your mind quiets down, it's often the case that an answer to a problem will pop up in your head, as though it came out of the blue. For some reason, the act of sitting still and quieting down has a calming effect on the nervous system that tends to bring forth wisdom and insight."
It seems that most of us progress through life at a frantic pace. When I was younger I used to think that the more I got done, the better person I was...no matter what the emotional cost was to me. Thinking back on this now, I realize how silly it was. I am much kinder to myself now. When I am tired, I rest; I don't schedule my activities so tightly together; There are times when I allow myself to "Just Be" for a while. I can honestly tell you that life is much sweeter. I am learning to take life in stride and "go with the flow."
So go ahead....give yourself a break....a little time to sit still, to think, to "Just Be".... take a breath and decompress a bit. I am sure that you, like me, will find this practice worth the effort and your family will notice a difference as well. It is a win-win proposition for everyone involved.
Kathy Christensen
Guest Blogger
Thursday, February 24, 2011
Tuesday, February 22, 2011
TUESDAY TIDINGS - Active Calories vs. Couch Potatoe Calories
I was reading something I found quite interesting today in the March issue of Prevention magazine. It's an article about Active Calories vs. Couch Potato Calories. It's adapted from The Active Calorie Diet by Leslie Bonci, RD.
The idea is that all calories are not the same - some foods take more work to eat, and therefore burn more calories while you're digesting them. Just the act of chewing foods like fruits, vegetables, whole grains, and lean meats can increase your calorie burn by up to 30%! There are also calories from some sources that you may never have thought of, that are easy to add to your meals, and can give you an even bigger calorie burn (and can boost your metabolism by as much as 12%.)
There are 4 types of Active Calories that will stimulate your body to burn more calories:
1. Chewy Foods (lean meats, nuts, whole fruits and vegetables). These calories make your body work right off the fork.
2. Hearty Foods (fruits, vegetables, brown rice, whole grains, and cereals). In addition to being chewy, these calories are packed with fiber - they take up more room in your stomach. They fill you up faster, and leave less room for seconds.
3. Energizing Foods (coffee, black and green tea, dark chocolate). Coffee and black tea have metabolism-boosting caffeine. Just don't load them up with milk, cream, or sugar. Green tea contains catechins - an antioxidant that raises resting metabolism by 4%. Dark chocolate contains both catechins and caffeine - but it's recommended that you stick to just 1 oz. per day to limit calories and fat.
4. Warming Foods (peppers, cinnamon, ginger, garlic, cloves, mustard, vinegar). These things help up your energy expenditure for several hours after eating.
The article goes on to say that you should consume all four types of Active Calories each day. Healthy fats, such as nut butters, avocados, and salad dressings can also help boost fat burn - you just need to limit them to 1 tablespoon for nut butters and salad dressings, and 1/8 of an avocado.
Also, drink 2 glasses of water with every meal to prevent digestive problems from all the protein and fiber.
Here's a list of Couch Potato Calories - foods that are so easily digested that you're likely to absorb every calorie and store it as fat. The result: Even if you don't overeat, you may still gain weight...
1. Pantry Stuffers (Candy bars and candy, fruit punch or fruit juice cocktails, sweetened cereals, soda, and sweet tea). These refined and sugary foods take ZERO energy to digest. Watch out for packaging listing corn syrup, molasses, honey, and juice concentrate.
2. The Imposters (Breaded chicken patties, chicken nuggets, burgers that aren't 100% beef or turkey, veggie burgers, bologna, salami, hot dogs). BEWARE of processed foods that are advertised as the real thing - there's really no meat or substance and they're fattened up with fillers.
3. The Binge Brigade (Pasta, white rice, refined bread, muffins, bagels, French fries, potato chips, biscuits, cookies, pies, pastries, doughnuts, ice cream). Once you start, you just can't stop eating these starchy, high-carb foods!
If you'd like to read the entire article, and get a 5-day meal plan, look for the March 2011 Prevention magazine, page 88 - "Turn Up The Heat", or click on the following link to read it online: http://www.prevention.com/health/weight-loss/eat-to-lose-weight/healthy-foods-that-boost-metabolism/article/81e365680a90e210VgnVCM10000030281eac____
The idea is that all calories are not the same - some foods take more work to eat, and therefore burn more calories while you're digesting them. Just the act of chewing foods like fruits, vegetables, whole grains, and lean meats can increase your calorie burn by up to 30%! There are also calories from some sources that you may never have thought of, that are easy to add to your meals, and can give you an even bigger calorie burn (and can boost your metabolism by as much as 12%.)
There are 4 types of Active Calories that will stimulate your body to burn more calories:
1. Chewy Foods (lean meats, nuts, whole fruits and vegetables). These calories make your body work right off the fork.
2. Hearty Foods (fruits, vegetables, brown rice, whole grains, and cereals). In addition to being chewy, these calories are packed with fiber - they take up more room in your stomach. They fill you up faster, and leave less room for seconds.
3. Energizing Foods (coffee, black and green tea, dark chocolate). Coffee and black tea have metabolism-boosting caffeine. Just don't load them up with milk, cream, or sugar. Green tea contains catechins - an antioxidant that raises resting metabolism by 4%. Dark chocolate contains both catechins and caffeine - but it's recommended that you stick to just 1 oz. per day to limit calories and fat.
4. Warming Foods (peppers, cinnamon, ginger, garlic, cloves, mustard, vinegar). These things help up your energy expenditure for several hours after eating.
The article goes on to say that you should consume all four types of Active Calories each day. Healthy fats, such as nut butters, avocados, and salad dressings can also help boost fat burn - you just need to limit them to 1 tablespoon for nut butters and salad dressings, and 1/8 of an avocado.
Also, drink 2 glasses of water with every meal to prevent digestive problems from all the protein and fiber.
Here's a list of Couch Potato Calories - foods that are so easily digested that you're likely to absorb every calorie and store it as fat. The result: Even if you don't overeat, you may still gain weight...
1. Pantry Stuffers (Candy bars and candy, fruit punch or fruit juice cocktails, sweetened cereals, soda, and sweet tea). These refined and sugary foods take ZERO energy to digest. Watch out for packaging listing corn syrup, molasses, honey, and juice concentrate.
2. The Imposters (Breaded chicken patties, chicken nuggets, burgers that aren't 100% beef or turkey, veggie burgers, bologna, salami, hot dogs). BEWARE of processed foods that are advertised as the real thing - there's really no meat or substance and they're fattened up with fillers.
3. The Binge Brigade (Pasta, white rice, refined bread, muffins, bagels, French fries, potato chips, biscuits, cookies, pies, pastries, doughnuts, ice cream). Once you start, you just can't stop eating these starchy, high-carb foods!
If you'd like to read the entire article, and get a 5-day meal plan, look for the March 2011 Prevention magazine, page 88 - "Turn Up The Heat", or click on the following link to read it online: http://www.prevention.com/health/weight-loss/eat-to-lose-weight/healthy-foods-that-boost-metabolism/article/81e365680a90e210VgnVCM10000030281eac____
Monday, February 21, 2011
MONDAY MEMOIRS - Recovering From Surgery...
I haven't updated this blog for week or so, mostly because I've been trying to recover from a surgery I had on the 11th of this month. As I've thought about what I want to write today, I've been reflecting on how hard it is to recover from a surgery. No matter what kind of surgery you are having - even if it's just a minor surgery - your body needs the time to recover.
Recovery includes the big things - time to allow the drains to do what is needed, time for incisions to bond and stitches to either be taken out or dissolve, etc.
Recovery also includes the smaller things - time to get pain under control, to sleep, to get your body working normally again.
My recovery has been pretty typical. I've had to live with sponge baths instead of showers, emptying drains that are still in after 11 days, the pain that has been a little hard to control. I've slept a ton, tried to get up and walk around several times a day, and learned to get comfortable in a recliner instead of my bed.
Through all of this, I've learned a few things that have really helped me:
1. Keep a record of all medications and the times they were taken. This is especially helpful when dealing with pain meds. During this recovery, I've had to taken several medications - an antibiotic, an anti-nausea med, stool softeners, a blood thinner, and 2 different kinds of pain meds. I've written down the amount, and the time I've taken each pill. The more medications you have to take, the harder it is to remember everything. A pen and paper really helps.
2. For sponge bathing - keep the following supplies on hand: baby wipes (Huggies wipes are super thick and smell pretty good), a washcloth and some liquid soap, a towel, body powder, deodorant, perfume, and a change of clothing. Keep all of these things in one bathroom, so you don't have to gather them each time you "bathe".
3. DO NOT forget to take stool softeners. Start a few days before your surgery (with your doctor's permission), and continue while you recover. I've found that it doesn't matter how "major" your surgery was - it will screw up your system.
4. My surgery this time was on my lower body, and I've found that having a walker has really helped. Even though I'm supposed to get up and walk around several times a day, it really helps to use a walker, because I'm still dizzy, and I quickly get tired. Being able to rest by leaning on a walker has been so helpful.
5. I've been confined to a recliner since my surgery - it's easier to get up from a recliner than a bed. Right before my surgery, I bought a small table on wheels - it's technically a computer table. It's big enough to hold all of the supplies I need, and it tilts, which is nice when I use a computer. As I mentioned, it has wheels, which helps me move it around easily. Here a list of things that I've found important to have near me (in this case, on my table)...
a. Water bottle - I am drinking TONS of water!
b. Clipboard with paper and pen for recording my meds, and drain totals
c. A few magazines, and books. I've actually got a Nook sitting here beside me. So, I've got a whole library of reading material within inches on my chair.
d. Snacks - mine include crackers, pretzels, and little candies.
e. A laptop computer - this is a must for me. It's the way I keep connected to the world. In my busy life, I rarely have time to just play on the computer. But, since I've been recovering, I've had fun looking up all my favorite stores, information on things I've always wanted to know, emailing, reading blogs, etc.
f. Phones - both my house phone and my cell phone (with chargers) are right here next to me.
g. A smaller container with all of my meds inside. This helps keep them organized and within reach.
h. iPod - music can be soothing and help with healing. I've got hundreds of artists on my iPod. I can listen to whatever music I'm in the mood for.
g. A TV. I rarely watch TV in my normal life - I just don't have time. But, the remote is next to me, and I've taken time to watch some things I enjoy - HGTV, cooking shows, movies. I've been able to get onto my Netflix account, and watch movies on my computer, which has been nice, too.
h. Pillows - I've got pillows to prop up my feet, pillows to tuck around me, and a pillow to hug.
i. A down throw - it seems like I'm always cold, so it's nice to cuddle up with a comfy blanket.
Well, that's my list of necessities. You might have your own list. Take a few minutes to write down a list of things you've found work for you during recovery. And then, share your list with others.
-Kara
Recovery includes the big things - time to allow the drains to do what is needed, time for incisions to bond and stitches to either be taken out or dissolve, etc.
Recovery also includes the smaller things - time to get pain under control, to sleep, to get your body working normally again.
My recovery has been pretty typical. I've had to live with sponge baths instead of showers, emptying drains that are still in after 11 days, the pain that has been a little hard to control. I've slept a ton, tried to get up and walk around several times a day, and learned to get comfortable in a recliner instead of my bed.
Through all of this, I've learned a few things that have really helped me:
1. Keep a record of all medications and the times they were taken. This is especially helpful when dealing with pain meds. During this recovery, I've had to taken several medications - an antibiotic, an anti-nausea med, stool softeners, a blood thinner, and 2 different kinds of pain meds. I've written down the amount, and the time I've taken each pill. The more medications you have to take, the harder it is to remember everything. A pen and paper really helps.
2. For sponge bathing - keep the following supplies on hand: baby wipes (Huggies wipes are super thick and smell pretty good), a washcloth and some liquid soap, a towel, body powder, deodorant, perfume, and a change of clothing. Keep all of these things in one bathroom, so you don't have to gather them each time you "bathe".
3. DO NOT forget to take stool softeners. Start a few days before your surgery (with your doctor's permission), and continue while you recover. I've found that it doesn't matter how "major" your surgery was - it will screw up your system.
4. My surgery this time was on my lower body, and I've found that having a walker has really helped. Even though I'm supposed to get up and walk around several times a day, it really helps to use a walker, because I'm still dizzy, and I quickly get tired. Being able to rest by leaning on a walker has been so helpful.
5. I've been confined to a recliner since my surgery - it's easier to get up from a recliner than a bed. Right before my surgery, I bought a small table on wheels - it's technically a computer table. It's big enough to hold all of the supplies I need, and it tilts, which is nice when I use a computer. As I mentioned, it has wheels, which helps me move it around easily. Here a list of things that I've found important to have near me (in this case, on my table)...
a. Water bottle - I am drinking TONS of water!
b. Clipboard with paper and pen for recording my meds, and drain totals
c. A few magazines, and books. I've actually got a Nook sitting here beside me. So, I've got a whole library of reading material within inches on my chair.
d. Snacks - mine include crackers, pretzels, and little candies.
e. A laptop computer - this is a must for me. It's the way I keep connected to the world. In my busy life, I rarely have time to just play on the computer. But, since I've been recovering, I've had fun looking up all my favorite stores, information on things I've always wanted to know, emailing, reading blogs, etc.
f. Phones - both my house phone and my cell phone (with chargers) are right here next to me.
g. A smaller container with all of my meds inside. This helps keep them organized and within reach.
h. iPod - music can be soothing and help with healing. I've got hundreds of artists on my iPod. I can listen to whatever music I'm in the mood for.
g. A TV. I rarely watch TV in my normal life - I just don't have time. But, the remote is next to me, and I've taken time to watch some things I enjoy - HGTV, cooking shows, movies. I've been able to get onto my Netflix account, and watch movies on my computer, which has been nice, too.
h. Pillows - I've got pillows to prop up my feet, pillows to tuck around me, and a pillow to hug.
i. A down throw - it seems like I'm always cold, so it's nice to cuddle up with a comfy blanket.
Well, that's my list of necessities. You might have your own list. Take a few minutes to write down a list of things you've found work for you during recovery. And then, share your list with others.
-Kara
Wednesday, February 9, 2011
Tuesday, February 8, 2011
TUESDAY TIDINGS - Mayo Clinic Tips for Caring for Your Body After Treatment
I read an article on the Mayo Clinic website, that listed several steps we can take to feel better and improve our quality of life after our cancer treatments. If you are like me, you probably want your good health back as soon as possible. When I've asked cancer survivors how long it takes to feel 'normal' again, I've heard several different answers - but 5 years seems to be the one most people agree on. 5 years! I don't know about you, but that is just too long for me. There has got to be a way to expedite feeling better, right? I think that if we follow the steps listed on the Mayo Clinic website, we'll be on our way to feeling more healthy and more ourselves, sooner.
The following information is quoted directly from the article, 'Cancer Survivors - Care For Your Body After Treatment'.
Exercise
The following information is quoted directly from the article, 'Cancer Survivors - Care For Your Body After Treatment'.
Exercise
Regular exercise increases your sense of well-being after cancer treatment and can speed your recovery. Cancer survivors who exercise often experience:
- Increased strength and endurance
- Stronger immune systems
- Fewer signs and symptoms of depression
- Less anxiety
- Reduced fatigue
- Less difficulty sleeping
- Improved mood
- Higher self-esteem
Adding physical activity to your daily routine doesn't take a lot of extra work. Focus on small steps to make your life more active. Take the stairs more often or park farther from your destination and walk the rest of the way. Check with your doctor before you begin any exercise program.
With your doctor's approval, start slowly and work your way up. The American Cancer Society recommends adult cancer survivors exercise for at least 30 minutes five or more days a week. As you recover and adjust, you might find that more exercise makes you feel even better.
Sometimes you won't feel like exercising, and that's OK. Don't feel guilty if lingering treatment side effects, such as fatigue, keep you sidelined. When you feel up to it, take a walk around the block. Do what you can, and remember that rest also is important to your recovery.
Exercise has many benefits and emerging evidence suggests that it may also reduce the risk of a cancer recurrence and reduce the risk of dying of cancer. Many cancer survivors are concerned about cancer recurrence and want to do all they can to avoid it. While the evidence that exercise can reduce the risk of dying of cancer is preliminary, the evidence for the benefits of exercise to your heart, lungs and other body systems is substantial. For this reason, cancer survivors are encouraged to exercise.
Eat a Balanced DietVary your diet to include lots of fruits and vegetables, as well as whole grains. When it comes to selecting your entrees, the American Cancer Society recommends that cancer survivors:
- Eat five or more servings of fruits and vegetables every day
- Choose healthy fats, including omega-3 fatty acids, rather than saturated fats or trans fats
- Select proteins that are low in saturated fat, such as fish, lean meats, eggs, nuts, seeds and legumes
- Opt for healthy sources of carbohydrates, such as whole grains, legumes, and fruits and vegetables
This combination of foods will ensure that you're eating plenty of the vitamins and nutrients you need to help make your body strong.
It's not known if a certain diet or certain nutrients can keep cancer from recurring. Studies examining low-fat diets or diets that contain specific fruits and vegetables have had mixed results. In general, it's a good idea to eat a varied diet that emphasizes fruits and vegetables.
While it may be tempting to supplement your diet with a host of vitamin and mineral supplements, resist that urge. Some cancer survivors think that if a small amount of vitamins is good, a large amount must be even better. But that isn't the case. In fact, large amounts of certain nutrients can hurt you. If you're concerned about getting all the vitamins you need, ask your doctor if taking a daily multivitamin is right for you.
Maintain a Healthy WeightYou may have gained or lost weight during treatment. Try to get your weight to a healthy level. Talk to your doctor about what a healthy weight is for you and the best way to go about achieving that goal weight.
For cancer survivors who need to gain weight, this will likely involve coming up with ways to make food more appealing and easier to eat. You and your doctor can work together to control nausea, pain or other side effects of cancer treatment that are preventing you from getting the nutrition you need. Losing even more weight can reduce your quality of life and make recovery more difficult.
For cancer survivors who need to lose weight, take steps to lose weight slowly — no more than 2 pounds a week. Control the number of calories you eat and balance this with exercise. If you need to lose a lot of weight, it can seem daunting. Take it slowly and stick to it. Any amount of weight loss can help you feel better about yourself and improve your health.
Stop Using TobaccoKick the habit once and for all. Smoking or using chewing tobacco puts you at risk of several types of cancer. Stopping now could reduce your risk of cancer recurrence and also lower your risk of developing a second type of cancer (second primary cancer).
If you've tried quitting in the past but haven't had much success, seek help. Talk to your doctor about resources to help you quit.
Drink Alcohol in Moderation, if at allIf you choose to drink alcohol, keep it to a minimum. Women and anyone over 65 should drink no more than one drink a day, and men should drink no more than two drinks a day.
Alcohol does have health benefits in some people — for instance, consuming a drink a day can reduce your risk of heart disease. But it also increases the risk of certain cancers, including those of the mouth and throat. While it isn't clear whether drinking alcohol can cause cancer recurrence, it can increase your risk of a second primary cancer.
Weigh the risks and benefits of drinking alcohol and talk it over with your doctor.
Do What You CanWhile you may worry that it will take an entire overhaul of your lifestyle to achieve all these goals, do what you can and make changes slowly. Easing into a healthy diet or regular exercise will make it more likely that you'll stick with these changes for the rest of your life.
Monday, February 7, 2011
MONDAY MEMOIRS - Cherry Red with Sparkles
Lately, I've been extremely stressed. There are several reasons that I won't go into here, but the bottom line is I'm STRESSED. I was like this before my cancer diagnosis and I promised myself I wouldn't get to this point again. So, last Saturday - while visiting St. George (the warmer part of Utah) and waiting for my husband to participate in a bike trip (60 miles), I went to a spa. (Isn't that a nice word? Spaaaaaaa.) I walked in and asked for a pedicure. I picked out a color for my toes that would make me happy - cherry red with sparkles. I sat in a really comfy chair that gave me a massage. And while the girl worked on my feet (soak, buff, trim, mask, massage, wax, and polish), I read my all time favorite blogs on my Nook. It was pure heaven! And for 45 minutes, I wasn't stressed at all. I loved every second of it. And look at my toes! Well, I would show you, but I can't find my camera card, so use your imagination - imagine a 1966 cherry red Ford Mustang convertible, with sparkles. That's what my toes look like. Doesn't the thought of that color just make you happy?!
All of Rick's friends had to see my toes after the bike ride - I got claps and whistles. Yes!
What do you do when you feel stressed about life? Is there something that helps to relieve that stress? Get your cancer journal out - and make a list of things that you can do when nothing else works to get rid of stress. Try something outrageous. Or expensive. You, my friend, are worth it!
All of Rick's friends had to see my toes after the bike ride - I got claps and whistles. Yes!
What do you do when you feel stressed about life? Is there something that helps to relieve that stress? Get your cancer journal out - and make a list of things that you can do when nothing else works to get rid of stress. Try something outrageous. Or expensive. You, my friend, are worth it!
Thursday, February 3, 2011
THURSDAY THOUGHTS - The Gift of Love
I just found the most wonderful thought: "You may give without loving, but you cannot love without giving."
There are many times in my life, as I am sure there have been in all of yours, that I wished I had the means to give more to great causes. I would love to be able to fly a friend home for the funeral of a loved one, or anonymously pay someone's hospital bill. Since our financial situation does not accommodate these desires, I have had to discover different ways to give.
It is comforting to note that even the poorest person has something to give to others if he has love in his heart. Love's gifts take different forms---a smile,an encouraging word, a note of thanks or "just being there" in tough times. Love is the one gift that always fits, is always appropriate and is always in fashion. There is no need to return it to a store for something else, no need to worry that someone won't appreciate it, and no need to be concerned about anything other than being totally sincere when we give it.
Perhaps that is why I like being a member of Sister Survivors. This is the type of giving that takes place within our circle. No one is a stranger and everyone has something unique to give. We learn, share, and grow together as we bear one another's burdens. I think that Heavenly Father smiles down on all of us as we give gifts of love to each other.
Kathy Christensen
Guest Blogger
There are many times in my life, as I am sure there have been in all of yours, that I wished I had the means to give more to great causes. I would love to be able to fly a friend home for the funeral of a loved one, or anonymously pay someone's hospital bill. Since our financial situation does not accommodate these desires, I have had to discover different ways to give.
It is comforting to note that even the poorest person has something to give to others if he has love in his heart. Love's gifts take different forms---a smile,an encouraging word, a note of thanks or "just being there" in tough times. Love is the one gift that always fits, is always appropriate and is always in fashion. There is no need to return it to a store for something else, no need to worry that someone won't appreciate it, and no need to be concerned about anything other than being totally sincere when we give it.
Perhaps that is why I like being a member of Sister Survivors. This is the type of giving that takes place within our circle. No one is a stranger and everyone has something unique to give. We learn, share, and grow together as we bear one another's burdens. I think that Heavenly Father smiles down on all of us as we give gifts of love to each other.
Kathy Christensen
Guest Blogger
Wednesday, February 2, 2011
WORDLESS WEDNESDAY (almost) - Drink Water!
Winter is my favorite time to drink tap water - it comes out SO COLD! I'm enjoying some right now - there are lots of health benefits to drinking water. Check out the article at TrueStarHealth.com. It explains 7 benefits of drinking water.
Tuesday, February 1, 2011
TUESDAY TIDINGS - 6 Breast Cancer Facts
The following breast cancer facts were found in a pamphlet called "Health Connection", put out by Good Neighbor Pharmacy in October 2010...
Studies have shown that eating more fruits and vegetables helps protect against all kinds of cancer, including breast cancer.
Regular exercise can lower your risk of getting breast cancer by as much as 20 percent.
Try to limit yourself to less than one alcoholic beverage per day to help reduce your breast cancer risk.
Consider losing weight - obese women are more likely to get breast cancer than women who are lean.
Breast-feeding lowers the risk for breast cancer among women with a family history of the disease.
Mammography can detect breast cancer in the early stages when it is most treatable.
Studies have shown that eating more fruits and vegetables helps protect against all kinds of cancer, including breast cancer.
Regular exercise can lower your risk of getting breast cancer by as much as 20 percent.
Try to limit yourself to less than one alcoholic beverage per day to help reduce your breast cancer risk.
Consider losing weight - obese women are more likely to get breast cancer than women who are lean.
Breast-feeding lowers the risk for breast cancer among women with a family history of the disease.
Mammography can detect breast cancer in the early stages when it is most treatable.
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