From the Good Housekeeping "Shop for a Cure" website.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
TUESDAY TIDINGS - Hair Recovery
Today, I'm annoyed with my thin hair, so I thought I'd do a little research on products that might help restore my hair and thicken it up. Almost every reference to thinning hair that I can find talks about a product called Nioxin.
While I was having chemo treatments, a friend gave me some of this kind of shampoo and conditioner. It's a medicated shampoo that helps with thinning hair. I faithfully used this product for months on my bald scalp. My friend claimed that it helped her hair come in faster after chemo. I continued to use it for a few months after chemo, while my hair was starting to come in. Then, something weird happened... the smell of the product started making me sick to my stomach. So, I stopped using it. I think it just reminded me too much of when I was going through chemo. A few months later, I decided to start using it again, because the hair on the top of my head wasn't growing in as much as the hair on the rest of my head. After a few days, I had to stop again! The sense of smell is a powerful thing!!
Well, I was complaining the other day about A LOT of things - among those, my lack of thick hair, my lack of eyebrows, my thin eyelashes. My husband said "Why aren't you using Nioxin?" "I can't stand the smell - it reminds me of chemo." Rolling his eyes, he said, basically, "Get over it." Haha! He's right though... if I can't take the steps needed to overcome this problem, I'll just have to live with it. That's not acceptable to me, so it's back to the Nioxin for me. (I'll just hold my breath). :-)
There are eight different hair care systems from Nioxin. But, I think there are two that will work the best for this kind of hair regrowth. Here are the links to each of those systems...
1. Nioxin System 1
2. Nioxin System 2
One thing I learned about these systems (and I can't remember who told me this), is that you must use the whole system for it to work properly. I used System one, but only the shampoo and conditioner. So, I'm going to try System two, and use the entire thing. This product comes highly recommended - and it doesn't really smell bad, just a little bit medicated. Leave a comment and let me know if you've tried this, if it worked, or if there is something else you've tried.
Here's to hair growth!
While I was having chemo treatments, a friend gave me some of this kind of shampoo and conditioner. It's a medicated shampoo that helps with thinning hair. I faithfully used this product for months on my bald scalp. My friend claimed that it helped her hair come in faster after chemo. I continued to use it for a few months after chemo, while my hair was starting to come in. Then, something weird happened... the smell of the product started making me sick to my stomach. So, I stopped using it. I think it just reminded me too much of when I was going through chemo. A few months later, I decided to start using it again, because the hair on the top of my head wasn't growing in as much as the hair on the rest of my head. After a few days, I had to stop again! The sense of smell is a powerful thing!!
Well, I was complaining the other day about A LOT of things - among those, my lack of thick hair, my lack of eyebrows, my thin eyelashes. My husband said "Why aren't you using Nioxin?" "I can't stand the smell - it reminds me of chemo." Rolling his eyes, he said, basically, "Get over it." Haha! He's right though... if I can't take the steps needed to overcome this problem, I'll just have to live with it. That's not acceptable to me, so it's back to the Nioxin for me. (I'll just hold my breath). :-)
There are eight different hair care systems from Nioxin. But, I think there are two that will work the best for this kind of hair regrowth. Here are the links to each of those systems...
1. Nioxin System 1
2. Nioxin System 2
One thing I learned about these systems (and I can't remember who told me this), is that you must use the whole system for it to work properly. I used System one, but only the shampoo and conditioner. So, I'm going to try System two, and use the entire thing. This product comes highly recommended - and it doesn't really smell bad, just a little bit medicated. Leave a comment and let me know if you've tried this, if it worked, or if there is something else you've tried.
Here's to hair growth!
Monday, June 28, 2010
MONDAY MEMOIRS - What Helps?
A cancer diagnosis can be a frightening thing. There is so much to deal with - physically and emotionally. Take a few minutes to write in your cancer journal about things that helped you get through the changes you have experienced or are experiencing...
Some suggestions:
Sharing your feelings with those who care about you. Talking about your diagnosis, treatments, and fears is helpful - don't bury those feelings.
Joining a support group. Sometimes, having people to talk to, who have gone through the same thing, is very helpful. Ask lots of questions - how did they cope, what did they find helpful, etc.
Exercising. Even though this can be very hard - especially during treatments, exercise can help you feel better. It can also help you feel more in charge of part of your life.
Volunteering. Save this for after your treatments. You don't want to wear yourself out. Take care of yourself first.
Trying to help someone else. Service is good therapy - good medicine! Serving others gives us the opportunity to think about something other than our illness.
Listening to beautiful music. Music can calm the troubled soul. Try it! Turn the lights down, put some soft music on and just concentrate on listening.
Praying or meditating. List everything you are thankful for.
Writing/blogging about your journey. Let those thoughts out of your mind and onto paper, where they can help someone. You'll learn lots of lessons during this journey - share them with those you love.
Try to find one or two positive things that help you feel better, and then make sure to go back to those things when you are feeling overwhelmed or depressed. Get to your "happy" place. Try to feel better.
Have a great week!
Some suggestions:
Sharing your feelings with those who care about you. Talking about your diagnosis, treatments, and fears is helpful - don't bury those feelings.
Joining a support group. Sometimes, having people to talk to, who have gone through the same thing, is very helpful. Ask lots of questions - how did they cope, what did they find helpful, etc.
Exercising. Even though this can be very hard - especially during treatments, exercise can help you feel better. It can also help you feel more in charge of part of your life.
Volunteering. Save this for after your treatments. You don't want to wear yourself out. Take care of yourself first.
Trying to help someone else. Service is good therapy - good medicine! Serving others gives us the opportunity to think about something other than our illness.
Listening to beautiful music. Music can calm the troubled soul. Try it! Turn the lights down, put some soft music on and just concentrate on listening.
Praying or meditating. List everything you are thankful for.
Writing/blogging about your journey. Let those thoughts out of your mind and onto paper, where they can help someone. You'll learn lots of lessons during this journey - share them with those you love.
Try to find one or two positive things that help you feel better, and then make sure to go back to those things when you are feeling overwhelmed or depressed. Get to your "happy" place. Try to feel better.
Have a great week!
Saturday, June 26, 2010
STRONG SATURDAY - Benefits of Exercise
Regular exercise is important in many ways to your overall health. Benefits include...
1. helps keep you limber and strong
2. relieves stress and tension
3. helps elevate mood
4. stimulates the process of digestion, absorption, metabolism, and elimination
5. helps prevent osteoporosis
6. helps you sleep better
7. stimulates the brain, helping to improve memory and attention span
8. helps regulate weight
9. increases your sense of control and improves your self-esteem.
Studies show that regular exercise might even help to prevent certain forms of cancer. Many oncologists advise their patients to stay as active as possible during treatment. If you had a regular exercise program before diagnosis and treatment, try to maintain as much of your regimen as you can. If you were relatively inactive before, there are still some things you can do that will be beneficial to you...
Ordinary Activities to increase your level of activity:
1. walking
2. cleaning
3. making the bed
4. climbing the stairs
5. gardening
Even if you are confined to bed or a wheelchair, you can do some simple things to keep from getting weak and more fatigued. If you have your doctor's permission, try some of these exercises...
1. move your feet and wiggle your toes
2. raise your arms above your head
3. lift your legs
4. shrug your shoulders
5. do deep breathing exercises
Remember to: start slowly and build up gradually, begin with a light warm-up and end with a cool-down, and slow down or stop if it hurts or you get too tired.
**You need to check with your doctor before you begin ANY exercise program and ask if it is appropriate in your particular situation.
(information taken from chapter 8 of "Finding the "CAN" in Cancer" by Nancy Emerson, Pam Leight, Susan Moonan, and Terri Schinazi)
1. helps keep you limber and strong
2. relieves stress and tension
3. helps elevate mood
4. stimulates the process of digestion, absorption, metabolism, and elimination
5. helps prevent osteoporosis
6. helps you sleep better
7. stimulates the brain, helping to improve memory and attention span
8. helps regulate weight
9. increases your sense of control and improves your self-esteem.
Studies show that regular exercise might even help to prevent certain forms of cancer. Many oncologists advise their patients to stay as active as possible during treatment. If you had a regular exercise program before diagnosis and treatment, try to maintain as much of your regimen as you can. If you were relatively inactive before, there are still some things you can do that will be beneficial to you...
Ordinary Activities to increase your level of activity:
1. walking
2. cleaning
3. making the bed
4. climbing the stairs
5. gardening
Even if you are confined to bed or a wheelchair, you can do some simple things to keep from getting weak and more fatigued. If you have your doctor's permission, try some of these exercises...
1. move your feet and wiggle your toes
2. raise your arms above your head
3. lift your legs
4. shrug your shoulders
5. do deep breathing exercises
Remember to: start slowly and build up gradually, begin with a light warm-up and end with a cool-down, and slow down or stop if it hurts or you get too tired.
**You need to check with your doctor before you begin ANY exercise program and ask if it is appropriate in your particular situation.
(information taken from chapter 8 of "Finding the "CAN" in Cancer" by Nancy Emerson, Pam Leight, Susan Moonan, and Terri Schinazi)
Friday, June 25, 2010
Friday Fare: Healthy Recipe - Grilled Veggie Pasta
Sorry this is a little late today. Our guest blogger, Shannon Stahura, sent me this recipe last night, AND she showed up at my door with some for me to taste! Oh, the perks of living right by the recipe guru! It's super yummy AND healthy...
Shannon:
Grilled Veggie Pasta
"This is yet another great way to get your veggie servings. In the summertime I grill the vegetables with a grilling tray (available at Walmart), and in the off-season I recommend sautéing them in olive oil and garlic. Summertime is a great time to forego the heavy sauces and go light. This pasta is tossed in olive oil and topped with fresh lemon juice. It is also full of vegetables, so it provides an excellent source of Vitamins A, K , C, B6, and Folate .(Nutrition & You, Joan Salge Blake). I also love using the Barilla multigrain pasta in this dish. It has a texture that is lighter than the wheat pasta so it’s a lot easier to fool the family into thinking they are eating the regular enriched pasta and it has a higher protein content. This recipe is definitely one you will want to make again and again."
Ingredients
Barilla plus multigrain pasta
Olive oil 4 TB
4 cloves crushed garlic/ and or garlic salt
1 cup fresh parmesan
1 lemon
Fresh basil (dried will do too)
asparagus
spinach
cherry tomatoes
mushrooms
* chicken another great option with this recipe
Directions
1. Cook pasta according to package directions. Heat grill.
2. Cut asparagus and toss in a bowl with cherry tomatoes, mushrooms, olive oil, 2 cloves of crushed garlic, salt and pepper to taste. (and if you prefer you can add zuccinni, peppers, garlic salt or whatever you like)
3. Put vegetables in grilling tray and grill for 5-8 minutes.
4. Heat a frying pan with 2 Tb of olive oil and 2 cloves of garlic. Strain pasta and add pasta to frying pan stirring for 3-5 minutes.
5. Add vegetable mixture to frying pan,
(if using steamed spinach add add it at this time) toss veggies and pasta with juice of one lemon and top with fresh parmesan and sliced basil. Sliced basil makes a lovely garnish. Just pick the leaves, roll them and then start slicing.
Shannon:
Grilled Veggie Pasta
"This is yet another great way to get your veggie servings. In the summertime I grill the vegetables with a grilling tray (available at Walmart), and in the off-season I recommend sautéing them in olive oil and garlic. Summertime is a great time to forego the heavy sauces and go light. This pasta is tossed in olive oil and topped with fresh lemon juice. It is also full of vegetables, so it provides an excellent source of Vitamins A, K , C, B6, and Folate .(Nutrition & You, Joan Salge Blake). I also love using the Barilla multigrain pasta in this dish. It has a texture that is lighter than the wheat pasta so it’s a lot easier to fool the family into thinking they are eating the regular enriched pasta and it has a higher protein content. This recipe is definitely one you will want to make again and again."
Ingredients
Barilla plus multigrain pasta
Olive oil 4 TB
4 cloves crushed garlic/ and or garlic salt
1 cup fresh parmesan
1 lemon
Fresh basil (dried will do too)
asparagus
spinach
cherry tomatoes
mushrooms
* chicken another great option with this recipe
Directions
1. Cook pasta according to package directions. Heat grill.
2. Cut asparagus and toss in a bowl with cherry tomatoes, mushrooms, olive oil, 2 cloves of crushed garlic, salt and pepper to taste. (and if you prefer you can add zuccinni, peppers, garlic salt or whatever you like)
3. Put vegetables in grilling tray and grill for 5-8 minutes.
4. Heat a frying pan with 2 Tb of olive oil and 2 cloves of garlic. Strain pasta and add pasta to frying pan stirring for 3-5 minutes.
5. Add vegetable mixture to frying pan,
(if using steamed spinach add add it at this time) toss veggies and pasta with juice of one lemon and top with fresh parmesan and sliced basil. Sliced basil makes a lovely garnish. Just pick the leaves, roll them and then start slicing.
Thursday, June 24, 2010
THURSDAY THOUGHTS - Faith
"Author Henry Nouwen writes about interviewing a famous circus performer and asking the trapeze flyer how he could perform such an extraordinary feat. The man told Nouwen that it was simple, that all he had to do was let go. The catcher does all the work. To me, that is the perfect definition of faith: just let go, and trust that God, the Great Catcher, will do all the work."
-Pam, "Finding the "CAN" in Cancer", page 208
-Pam, "Finding the "CAN" in Cancer", page 208
Wednesday, June 23, 2010
Tuesday, June 22, 2010
TUESDAY TIDINGS -Lymphedema
LYMPHEDEMA RISK REDUCTION PRACTICES
1. Skin Care - Avoid trauma / injury to reduce infection risk
• Keep extremity clean and dry
• Apply moisturizer daily to prevent chapping/chafing of skin2
• Attention to nail care; do not cut cuticles
• Protect exposed skin with sunscreen and insect repellent
• Use care with razors to avoid nicks and skin irritation
• If possible, avoid punctures such as injections and blood draws
• Wear gloves while doing activities that may cause skin injury (i.e., washing
dishes, gardening, working with tools, using chemicals such as detergent)
• If scratches/punctures to skin occur, wash with soap and water, apply antibiotics,
and observe for signs of infection (i.e. redness)
• If a rash, itching, redness, pain, increased skin temperature, fever or flu-like
symptoms occur, contact your physician immediately for early treatment of
possible infection
2. Activity / Lifestyle
• Gradually build up the duration and intensity of any activity or exercise
• Take frequent rest periods during activity to allow for limb recovery
• Monitor the extremity during and after activity for any change in size, shape,
tissue, texture, soreness, heaviness or firmness
• Maintain optimal weight
3. Avoid Limb Constriction
• If possible, avoid having blood pressure taken on the at-risk extremity
• Wear loose fitting jewelry and clothing
4. Compression Garments
• Should be well-fitting
• Support the at-risk limb with a compression garment for strenuous activity (i.e.
weight lifting, prolonged standing, running) except in patients with open wounds
or with poor circulation in the at-risk limb
• Consider wearing a well-fitting compression garment for air travel
Information taken from http://www.lymphnet.org/pdfDocs/nlnriskreduction.pdf
1. Skin Care - Avoid trauma / injury to reduce infection risk
• Keep extremity clean and dry
• Apply moisturizer daily to prevent chapping/chafing of skin2
• Attention to nail care; do not cut cuticles
• Protect exposed skin with sunscreen and insect repellent
• Use care with razors to avoid nicks and skin irritation
• If possible, avoid punctures such as injections and blood draws
• Wear gloves while doing activities that may cause skin injury (i.e., washing
dishes, gardening, working with tools, using chemicals such as detergent)
• If scratches/punctures to skin occur, wash with soap and water, apply antibiotics,
and observe for signs of infection (i.e. redness)
• If a rash, itching, redness, pain, increased skin temperature, fever or flu-like
symptoms occur, contact your physician immediately for early treatment of
possible infection
2. Activity / Lifestyle
• Gradually build up the duration and intensity of any activity or exercise
• Take frequent rest periods during activity to allow for limb recovery
• Monitor the extremity during and after activity for any change in size, shape,
tissue, texture, soreness, heaviness or firmness
• Maintain optimal weight
3. Avoid Limb Constriction
• If possible, avoid having blood pressure taken on the at-risk extremity
• Wear loose fitting jewelry and clothing
4. Compression Garments
• Should be well-fitting
• Support the at-risk limb with a compression garment for strenuous activity (i.e.
weight lifting, prolonged standing, running) except in patients with open wounds
or with poor circulation in the at-risk limb
• Consider wearing a well-fitting compression garment for air travel
Information taken from http://www.lymphnet.org/pdfDocs/nlnriskreduction.pdf
Monday, June 21, 2010
MONDAY MEMOIRS - Change?
Take a few minutes to answer this question in your cancer journal...
How has your daily life changed as a result of having breast cancer?
"Anyone can carry his burden, however hard, until nightfall. Anyone can do his work, however hard, for one day. Anyone can live sweetly, patiently, lovingly, purely, till the sun goes down. And this is all life really means." ~Robert Louis Stevenson
How has your daily life changed as a result of having breast cancer?
"Anyone can carry his burden, however hard, until nightfall. Anyone can do his work, however hard, for one day. Anyone can live sweetly, patiently, lovingly, purely, till the sun goes down. And this is all life really means." ~Robert Louis Stevenson
Saturday, June 19, 2010
STRONG SATURDAY - Backyard games
Prevention's July issue listed several backyard games you can play with your family. Exercise doesn't have to be routine all the time - try one or two of these games and have fun with your family...
Badminton: You can play this even without a net - just volley to see how long you can keep the shuttlecock in the air. Count the hits and aim for more each time. *A great arm workout. (you can buy the rackets and birdies starting at $15)
Frisbee: Run to catch the frisbee (works your legs), or just pick a target and play Bull's Eye. Take turns throwing the Frisbee to see whose shot lands the closest. Play with two different frisbees to mark the spots. You can get the same kind of exercise by throwing a football, too! And, there are lots of fun different kinds of frisbees and footballs. (buy a frisbee for $8 to $20)
Shooting Hoops: Challenge everyone to a game of Around the World. Shoot from five or seven spots in an arc around the basket. Every time you make a shot, move to the next spot. The first person to finish wins! Play it faster and faster, and you'll have a great cardio workout. ($10 and up for a ball)
Bocce Ball: This Italian game, easier than bowling, is becoming more and more popular. Just toss the pallino, a small ball, onto the grass. Then try to get your balls as close as possible. (Bocce sets start at $20 and go up to over $100: don't get the cheap sets, they are just plastic balls filled with water. Splurge for a little bit better set with resin balls)
Hopscotch: This is one of the best cardio exercises of all. Speed and balance challenge both kids and adults. Race to see who can hop through the pattern the fastest. To really test your stability, throw two stones, one at the start and one at the end, to hop over two squares each time. Or use a coin, because it's harder to pick up than a stone. (Buy a box of chalk - $2 to $5 - to draw the diagram.
Have FUN this summer!
Badminton: You can play this even without a net - just volley to see how long you can keep the shuttlecock in the air. Count the hits and aim for more each time. *A great arm workout. (you can buy the rackets and birdies starting at $15)
Frisbee: Run to catch the frisbee (works your legs), or just pick a target and play Bull's Eye. Take turns throwing the Frisbee to see whose shot lands the closest. Play with two different frisbees to mark the spots. You can get the same kind of exercise by throwing a football, too! And, there are lots of fun different kinds of frisbees and footballs. (buy a frisbee for $8 to $20)
Shooting Hoops: Challenge everyone to a game of Around the World. Shoot from five or seven spots in an arc around the basket. Every time you make a shot, move to the next spot. The first person to finish wins! Play it faster and faster, and you'll have a great cardio workout. ($10 and up for a ball)
Bocce Ball: This Italian game, easier than bowling, is becoming more and more popular. Just toss the pallino, a small ball, onto the grass. Then try to get your balls as close as possible. (Bocce sets start at $20 and go up to over $100: don't get the cheap sets, they are just plastic balls filled with water. Splurge for a little bit better set with resin balls)
Hopscotch: This is one of the best cardio exercises of all. Speed and balance challenge both kids and adults. Race to see who can hop through the pattern the fastest. To really test your stability, throw two stones, one at the start and one at the end, to hop over two squares each time. Or use a coin, because it's harder to pick up than a stone. (Buy a box of chalk - $2 to $5 - to draw the diagram.
Have FUN this summer!
Friday, June 18, 2010
FRIDAY FARE: Healthy Recipe - Veggie Panini
From guest blogger, Shannon Stahura...
Here is another fast and easy way to get your veggie servings... A veggie panini wrap! This makes a great summer lunch and is even a hit with the kids.
Ingredients:
light wheat flat bread (like a tortilla but a little thicker, found near the bread)
spinach
tomatoes
goat cheese
pesto
Directions:
1. Spread pesto on flat bread
2. Add veggies (if you prefer you can heat them up a bit in a skillet, but not necessary)
3. Sprinkle with cheese.
4. Wrap and heat in panini press or in a skillet sprayed with olive oil or butter for about 2 minutes on each side.
* This combination is my favorite, but you can substitute other combinations of vegetables, and cheese. Another favorite is a caprese wrap with tomato, fresh mozzarella, basil and pesto with balsamic vinegar. For the non-veggie eaters in your family try adding turkey or chicken instead of the veggies. Any way you wrap it ... it is a crowd pleaser!
Here is another fast and easy way to get your veggie servings... A veggie panini wrap! This makes a great summer lunch and is even a hit with the kids.
Ingredients:
light wheat flat bread (like a tortilla but a little thicker, found near the bread)
spinach
tomatoes
goat cheese
pesto
Directions:
1. Spread pesto on flat bread
2. Add veggies (if you prefer you can heat them up a bit in a skillet, but not necessary)
3. Sprinkle with cheese.
4. Wrap and heat in panini press or in a skillet sprayed with olive oil or butter for about 2 minutes on each side.
* This combination is my favorite, but you can substitute other combinations of vegetables, and cheese. Another favorite is a caprese wrap with tomato, fresh mozzarella, basil and pesto with balsamic vinegar. For the non-veggie eaters in your family try adding turkey or chicken instead of the veggies. Any way you wrap it ... it is a crowd pleaser!
Thursday, June 17, 2010
Thursday Thoughts - Loss
From the book, "After Breast Cancer" by Musa Mayer
On loss...
"...there is something about having breast cancer that stays with many of us, preventing us from putting this illness out of our minds and into the past. From my own experience and that of the hundreds of women I've heard discussing these issues over the years, I believe that what's bothering us is fundamentally three-fold: what we've lost, what we fear and how we've changed.
Over time, our sense of what we have lost is very likely to become tempered - and even outweighed - by evidence of personal growth, as hard-won struggles lead to a new awareness of resilience and strength, a new sense of freedom, and new perspectives, as priorities are clarified and trivial involvements fall away.
The losses we feel are real, nonetheless, and must be acknowledged and given the honor of our compassionate attention, if we are to work through our feelings of grief and anger to achieve some sense of acceptance and move toward emotional recovery."
On loss...
"...there is something about having breast cancer that stays with many of us, preventing us from putting this illness out of our minds and into the past. From my own experience and that of the hundreds of women I've heard discussing these issues over the years, I believe that what's bothering us is fundamentally three-fold: what we've lost, what we fear and how we've changed.
Over time, our sense of what we have lost is very likely to become tempered - and even outweighed - by evidence of personal growth, as hard-won struggles lead to a new awareness of resilience and strength, a new sense of freedom, and new perspectives, as priorities are clarified and trivial involvements fall away.
The losses we feel are real, nonetheless, and must be acknowledged and given the honor of our compassionate attention, if we are to work through our feelings of grief and anger to achieve some sense of acceptance and move toward emotional recovery."
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Monthly Exam Time...
It's the 15th of the month - time for a breast self exam!
Click HERE to go the the American Cancer Society's instructions for a self exam.
Do this on the 15th of each month - make it a habit!
Click HERE to go the the American Cancer Society's instructions for a self exam.
Do this on the 15th of each month - make it a habit!
Monday, June 14, 2010
Monday Memoir - Quote
Pull out your Cancer journal, take a few minutes to read the following quote, and write down your reaction to it...
"Oh, my friend, it's not what they take away from you that counts - it's what you do with what you have left." ~Hubert Humphrey
A few ideas to help in your pondering...
1. Think of this in relation to your breast cancer
2. What have you done to make this a positive experience?
3. How can you apply this quote to other parts of your life?
(Why write your cancer story? Gao Xingjian, the 2000 Nobel Prize winner in literature, expressed it best, saying... "Writing eases my suffering...")
"Oh, my friend, it's not what they take away from you that counts - it's what you do with what you have left." ~Hubert Humphrey
A few ideas to help in your pondering...
1. Think of this in relation to your breast cancer
2. What have you done to make this a positive experience?
3. How can you apply this quote to other parts of your life?
(Why write your cancer story? Gao Xingjian, the 2000 Nobel Prize winner in literature, expressed it best, saying... "Writing eases my suffering...")
Saturday, June 12, 2010
SATURDAY STRENGTH - Does Walking Help Breast Cancer Survivors?
Information was taken from an article entitled... "Role of Obesity and Exercise in Breast Cancer Survivors" April 9, 2010:
Holmes and colleagues examined data from 2,987 nurses in the Nurses Health Study diagnosed with stage I, II, or III breast cancers and looked at breast cancer mortality in relation to physical activity level. The study showed that woman engaged in at least 3 metabolic equivalents (MET) of exercise per week had a relative risk of death from breast cancer of 0.80 (95% CI = 0.60–1.06), while those with 9 to 14.0 MET/wk had a relative risk of 0.50 (95% CI = 0.31–0.82). Adjusted for other risk factors, the relative risk of death from breast cancer and the risk of breast cancer recurrence was 25% to 40% lower in women with the highest level of activity, compared to women with the lowest levels of activity. Of note, most of the benefit was seen in women with moderate activity, equivalent to walking 3 to 5 hours a week at an average pace of 2 to 2.9 mph. Patients who were ER- and PR-positive appeared to benefit the most from exercise.
To read the full article, see http://www.cancernetwork.com/display/article/10165/1552213
Challenge for this week: try to get at least 30 minutes of walking on each day this next week. The study above shows that walking at a moderate rate really does help!
Holmes and colleagues examined data from 2,987 nurses in the Nurses Health Study diagnosed with stage I, II, or III breast cancers and looked at breast cancer mortality in relation to physical activity level. The study showed that woman engaged in at least 3 metabolic equivalents (MET) of exercise per week had a relative risk of death from breast cancer of 0.80 (95% CI = 0.60–1.06), while those with 9 to 14.0 MET/wk had a relative risk of 0.50 (95% CI = 0.31–0.82). Adjusted for other risk factors, the relative risk of death from breast cancer and the risk of breast cancer recurrence was 25% to 40% lower in women with the highest level of activity, compared to women with the lowest levels of activity. Of note, most of the benefit was seen in women with moderate activity, equivalent to walking 3 to 5 hours a week at an average pace of 2 to 2.9 mph. Patients who were ER- and PR-positive appeared to benefit the most from exercise.
To read the full article, see http://www.cancernetwork.com/display/article/10165/1552213
Challenge for this week: try to get at least 30 minutes of walking on each day this next week. The study above shows that walking at a moderate rate really does help!
Friday, June 11, 2010
FRIDAY FARE: Healthy Recipe - Summer Smoothie
When I was going through Chemo treatments, I had a hard time finding something I could eat. Not much tasted good. A good friend of mine, who had gone through chemo the year before, suggested that I try a smoothie. In fact, her sweet husband even came to my house and made me one! It worked - I was able to keep it down, and it even tasted pretty good to me. I've asked guest blogger, Shannon Stahura, to submit a smoothie recipe for you to try. -Kara
Shannon:
"Here is a fast and easy way to beat the summer heat and maintain a healthy lifestyle...a smoothie! This recipe is full of anitoxidants and high-nutrient leafy greens (but you can't even taste them "deceptively delicious style"). This makes a great snack or even serves up as a well-balanced meal replacement complete with all five food groups."
Summer Smoothie
1/2 cup apple juice
1/4 cup blueberry or pomegranate juice
1/2 banana
1/2 cup mango
1 cup spinach
1/2 cup vanilla yogurt
1/4 cup almonds
Put ingredients in blender and pulse for 15-20 seconds and serve.
Shannon:
"Here is a fast and easy way to beat the summer heat and maintain a healthy lifestyle...a smoothie! This recipe is full of anitoxidants and high-nutrient leafy greens (but you can't even taste them "deceptively delicious style"). This makes a great snack or even serves up as a well-balanced meal replacement complete with all five food groups."
Summer Smoothie
1/2 cup apple juice
1/4 cup blueberry or pomegranate juice
1/2 banana
1/2 cup mango
1 cup spinach
1/2 cup vanilla yogurt
1/4 cup almonds
Put ingredients in blender and pulse for 15-20 seconds and serve.
Thursday, June 10, 2010
THURSDAY THOUGHTS - Did That Really Happen?
I looked back on my cancer blog (Foobbabe's Cancer Journey) and found something I wrote a little while ago - I thought I'd share it...
"Every once in a while I wake up in the morning and think about everything that has happened to me, and I just can't wrap my head around it. I just can't believe that words and experiences like chemo, mastectomy, reconstrucion, etc. are part of me.
Then, there are those days when I spend time becoming acquainted with the person that is the new me - with the woman who prevailed through trial, who learned to be a better person than before cancer was an experience she had to go through. Someone who learned many deep and meaningful lessons - like the power of love, the importance of kindness and acceptance (especially for yourself and your new body), and the example of charity.
Does that ever happen to you? I hope if it does, you'll take time to reflect not only about the trial of breast cancer, but also about the new person you've become - physically, mentally, and spiritually."
-Kara
22 month Breast Cancer Survivor
"Every once in a while I wake up in the morning and think about everything that has happened to me, and I just can't wrap my head around it. I just can't believe that words and experiences like chemo, mastectomy, reconstrucion, etc. are part of me.
Then, there are those days when I spend time becoming acquainted with the person that is the new me - with the woman who prevailed through trial, who learned to be a better person than before cancer was an experience she had to go through. Someone who learned many deep and meaningful lessons - like the power of love, the importance of kindness and acceptance (especially for yourself and your new body), and the example of charity.
Does that ever happen to you? I hope if it does, you'll take time to reflect not only about the trial of breast cancer, but also about the new person you've become - physically, mentally, and spiritually."
-Kara
22 month Breast Cancer Survivor
Wednesday, June 9, 2010
WORDLESS WEDNESDAY - Komen Race for the Cure SLC
So many survivors! 2010 Susan G. Komen SLC Utah RACE FOR THE CURE...
Tuesday, June 8, 2010
Weekly Post Schedule - It's here!
We are adopting a post schedule here on Sister Survivors. Each day will be a different subject. Hopefully you'll be able to find something that will help and interest you.
Here's the schedule:
Monday Memoirs - writing through cancer is very therapeutic. Each Monday we'll post a question for you to think and write about. So, grab a beautiful journal and a pretty pen, and let your thoughts spill out.
Tuesday Tidings - we all want to know the "latest" news on the breast cancer front. On Tuesdays, we'll post something about research and development, or things you can do to stay healthy, or even just suggestions for getting through treatment.
Wordless Wednesday - the posts on Wednesdays will be photos. What inspires you? A cancer patient's smile, a beautiful summer morning, a new nail polish color? We'll find a picture of something beautiful to look at, and give you a treat every Wednesday morning. Want to add to the fun? Email a photo to us at sistersurvivors@gmail.com
Thursday Thoughts - This will be a day for sharing our thoughts about cancer, strength, faith, sisterhood... anything that gets us thinking and will help others. We'd love to hear your thoughts about the post, so speak up in the comments section.
Friday Fare - This is our healthy recipe day - guest blogger, Shannon Stahura, will share a yummy recipe with us each week. Shannon does a lot of research to find the best, most healthy foods to use in these recipes.
Saturday Strength - Physical exercise is so important in reaching and maintaining a healthy lifestyle. Exercise is also important in healing. Look for an exercise tip here each Saturday.
We'll start this schedule on Wednesday, so please come back each day to find something that will help you either physically, mentally, or spiritually.
Here's the schedule:
Monday Memoirs - writing through cancer is very therapeutic. Each Monday we'll post a question for you to think and write about. So, grab a beautiful journal and a pretty pen, and let your thoughts spill out.
Tuesday Tidings - we all want to know the "latest" news on the breast cancer front. On Tuesdays, we'll post something about research and development, or things you can do to stay healthy, or even just suggestions for getting through treatment.
Wordless Wednesday - the posts on Wednesdays will be photos. What inspires you? A cancer patient's smile, a beautiful summer morning, a new nail polish color? We'll find a picture of something beautiful to look at, and give you a treat every Wednesday morning. Want to add to the fun? Email a photo to us at sistersurvivors@gmail.com
Thursday Thoughts - This will be a day for sharing our thoughts about cancer, strength, faith, sisterhood... anything that gets us thinking and will help others. We'd love to hear your thoughts about the post, so speak up in the comments section.
Friday Fare - This is our healthy recipe day - guest blogger, Shannon Stahura, will share a yummy recipe with us each week. Shannon does a lot of research to find the best, most healthy foods to use in these recipes.
Saturday Strength - Physical exercise is so important in reaching and maintaining a healthy lifestyle. Exercise is also important in healing. Look for an exercise tip here each Saturday.
We'll start this schedule on Wednesday, so please come back each day to find something that will help you either physically, mentally, or spiritually.
Monday, June 7, 2010
FRIDAY FARE: Healthy Recipes - Chicken Marinade and Grilled Veggies
Guest blogger: Shannon Stahura...
I have two rules for summertime... eat more fresh veggies and don't cook in the kitchen! I love grilling! I'm not a pro, but by following a few easy steps I can usually make a tasty meal and the kitchen stays clean. Try these out. They are fast, easy and taste great.
Chicken Marinade
Ingredients
1 lb boneless skinless chicken breasts
2/3 cup light zesty Italian salad dressing
1/3 cup of lite barbecue sauce
*for a different taste try substituting 1/3 cup of Worcestershire sauce or soy sauce in place of the barbecue. They all taste great.
Directions
1. Mix Italian dressing and barbecue sauce and marinate chicken for at least one hour. (I like to cut the breasts into thirds so they cook faster)
2. Scrape grill clean, heat if for about 5 min, and then oil or spray it to create a non-stick surface.
3. Grill chicken for about 5 minutes on each side. Baste the last 5 minutes. If you left the breast whole it will take longer.
Veggies on the Grill
After you have your meat going, add your side dishes to the grill. Some of my favorites are asparagus, yellow squash and zucchini as pictured . For the asparagus use a grilling tray and for the squash, cut it lengthwise and lay it right on the grill. Just drizzle some olive oil over the veggies and sprinkle with salt and pepper, a little garlic salt or your favorite seasonings. Grill until desired tenderness is reached. This usually takes about 5-10 minutes. Serve with fruit and eat outside!
I have two rules for summertime... eat more fresh veggies and don't cook in the kitchen! I love grilling! I'm not a pro, but by following a few easy steps I can usually make a tasty meal and the kitchen stays clean. Try these out. They are fast, easy and taste great.
Chicken Marinade
Ingredients
1 lb boneless skinless chicken breasts
2/3 cup light zesty Italian salad dressing
1/3 cup of lite barbecue sauce
*for a different taste try substituting 1/3 cup of Worcestershire sauce or soy sauce in place of the barbecue. They all taste great.
Directions
1. Mix Italian dressing and barbecue sauce and marinate chicken for at least one hour. (I like to cut the breasts into thirds so they cook faster)
2. Scrape grill clean, heat if for about 5 min, and then oil or spray it to create a non-stick surface.
3. Grill chicken for about 5 minutes on each side. Baste the last 5 minutes. If you left the breast whole it will take longer.
Veggies on the Grill
After you have your meat going, add your side dishes to the grill. Some of my favorites are asparagus, yellow squash and zucchini as pictured . For the asparagus use a grilling tray and for the squash, cut it lengthwise and lay it right on the grill. Just drizzle some olive oil over the veggies and sprinkle with salt and pepper, a little garlic salt or your favorite seasonings. Grill until desired tenderness is reached. This usually takes about 5-10 minutes. Serve with fruit and eat outside!
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