TUESDAY TIDINGS - Support Meeting and Yard Sale Fundraiser

REMINDER:  Our June's support meeting is THIS THURSDAY, the 14th, at 7:00 pm.  In case you haven't heard, we are NOT meeting at the law offices where we normally meet.  This month only, we are meeting at Studio 1 Dance Center.  The owners have graciously agreed to let us use several rooms in the dance studio.  How nice is that??!!  The address is: 1484 N. State Street in Orem.

We are super excited for this meeting!  We are starting the summer with an exercise class.

We'll have two different instructors there - you can try either one:

We are learning ZUMBA!!!  The instructor's name is  Keri Ann Salsbury  I don't know about you, but I'm really happy that we are learning Zumba.  (It's kind of a dance-type exercise)  It's sounds like SO much fun.

We'll also have Linda Black teaching a YOGA class - Linda has joined us before, and she is wonderful.  This will be a much slower class.

I hope you'll be able to make it to this fun support meeting, and learn some new "moves" while you hang out with other survivors.  Dress in something comfortable, and bring a water bottle if you'd like.  We'll have some ice water there.

If exercise is not your thing... please come anyway. Our main reason for meeting is to be able to share our experiences with cancer and get support. 

YOU ARE WELCOME TO BRING FAMILY AND FRIENDS TO JOIN US IN THESE CLASSES - we'd love to fill up the rooms!


Call me with any questions:  Kara @ 801-360-4666


ONE MORE THING:  We are having a Lifting Hearts YARD SALE a week from Saturday (on the 23rd).  We DESPERATELY need your donations for this sale.  We have a great location, and we'll be able to raise quite a bit of money that day, IF we have things to sell.  It can be anything - household goods, clothes,  books, crafts, toys, etc.  If each of our members could bring 4 things to our meeting this Thursday, or to my house, we would have over 400 items to sell!  (We also need baked goods for the "Bake Sale" that will go along with the yard sale, so if you are a cook, drop off individually wrapped, baked goods on Friday to my house (5359 W. Earl Place, Highland).  Ladies... we would LOVE to continue providing this support group for survivors, but we REALLY need money to do it.  If you can't help in any other way, please make a donation.  Checks can be made out to Lifting Hearts, and can be sent to my address. Thank you for your generosity.  I'm hoping to see a TON of items for the yard sale at our support meeting this week. ;)

WORDLESS WEDNESDAY - Zumba!

Join us on Thursday, June 14th for our support meeting.  We are learning...

MONDAY MOTIVATION - The Motivation of Gaining Health

I'm having a GREAT day!  Hope it's great for all of you as well.

A few weeks ago, I became a Health Coach for a wonderful company that has helped me to lose 48 pounds and 48 inches in the last 14.5 weeks.  Not only do I look WAY different, I FEEL wonderful!

Three and a half years ago, when I was diagnosed with cancer, and started treatments, I never thought I'd feel good again. In January, I felt like I was twice my age - it's been 3 years since I finished chemo, and I still felt awful - no energy, lots of fatigue, aching joints, etc.  I knew my weight was out of control, too.

(This is me in January of this year, on the left - YIKES!  I started this healthy eating program, and here I am, on the right, after about 13 weeks)

I did every single thing I could to get rid of my breast cancer - I had all of the treatments my doctor lined up for me.  And now, I feel like I've taken the final step to regaining my health.  And, if my cancer ever comes back, it isn't going to be because I'm not healthy.

So, earlier today, I was reading in the Habits of Health book that I got with the program I'm on, and something I read really made a lot of sense to me:

Most changes we try to adopt (like dieting) are based on solving a problem or trying to get rid of an unwanted situation.  This type of motivation almost never leads to lasting changes.  You make changes at first, but later you fall back into your old ways of behavior.  So, for instance:  think about your health problems... you might hate the way you look or feel, and your natural response is to feel terrible about it.  In order to end that feeling, you take actions that make you feel better - you go on a diet, or you exercise.  But those actions aren't motivated by what you want (just by what you don't want), so they lead you into a predictable cycle... you act, and then because you've acted, you feel better - even if the situation hasn't changed much.  Feeling better takes the pressure off, lessening the bad feelings.  Less emotional conflict means there's less reason to continue doing the things that reduced the conflict in the first place.  Since you feel better, you no longer feel a pressing need to follow through on your actions.  And the original behavior returns.  That's what we call a "yo-yo pattern".  Conflict-driven motivation in one of the major reasons people yo-yo.  So, we need to change the way we're motivated...

We need to motivate ourselves by focusing on what we want - not what we don't want!  This is the difference between a problem-oriented motivation and an outcome-oriented motivation.  Changing our emphasis from what we're against to what we're for has a dramatic impact.

I found this fascinating.  If I'm understanding this right - what I need to do is change my motivation from thinking that I don't want to be unhealthy, to thinking that I want optimal health.  Instead of trying to lose weight, I need to focus on gaining health!  I love this idea!  If I focus on losing weight, then at some point, I'll lose all the weight, and then what?  Most likely I'll stop doing what I'm supposed to do, because I've reached that goal.  But, if I focus on gaining health - well, that never ends.  It's a life-long pursuit.  And that means, I'll be working constantly on that.  No more yo-yoing!

On the front of the Habits of Health book, it says "The path to permanent weight control and optimal health".  I'm now well on my way down that path, and I've got the goal of optimal health in mind.  It makes me happy just to think about where I'll be in 2 months, in 6 months, in a year - or even 2 or 5 years.

I've learned in just a short time that it is possible to overcome cancer - completely.  And even to feel better than ever - I've taken that final step, and I feel amazing!

I just went through a box of clothes that I've kept stashed downstairs - these are my favorite clothes, but I haven't been able to wear any of them for years!  I got into every one of them.  My son took my picture in a few items...

Life is good, my friends!

-Kara

SATURDAY STRENGTH: Cancer Exercise Therapy

Yesterday, I attended the "What A Woman Wants" expo in South Jordan. I met a woman named Catherine Standiford who is an exercise physiologist. She helps cancer survivors with exercise and healing. Here is her information, if you are looking for something like that...

(Catherine will hopefully be doing some kind of class for our group in the future, and we look forward to working with her).

Cancer Exercise Therapy
Catherine Standiford
catherinestandiford@msn.com
801-891-1995
11333 S. 1000 E. Ste. 101
Sandy, UT 84094

SATURDAY STRENGTH: The Importance of Exercise for Breast Cancer Survivors

I've found that Livestrong.com is a great resource for learning about breast cancer. You can find information about your diagnosis, treatment, and recovery... including the importance of exercise and eating right.

For the next few weeks, on Saturdays, I'm going to share some of the information I've read on Livestrong.com, about exercise.

I know, as a breast cancer patient/survivor, that you might not have the strength, energy, or willpower to exercise. I know, because I'm a survivor - been there, done that. I had a very hard time even finding the energy to get out of bed sometimes. Exhaustion, depression, and pain all played a big part in keeping me from exercising. I knew, at the time, that exercising would make my recovery from treatments easier, but knowing and doing are two completely different things.

Because I know what it's like to be a survivor, I'm just going to share some information with you - some things I think will make your life a little bit easier. And you can take it from there.

The fact is: regular exercise may boost your energy levels, and your self esteem! The article on Livestrong.com, written by Stephanie Berger, explains some of the benefits of exercise: "...exercise increases blood flow to the body and brain and can combat symptoms of stress, depression and anxiety in breast cancer survivors. Exercising empowers women, giving them a sense of control over their health. Increased fitness decreases that risk of breast cancer recurrence. Exercising helps women control their weight, which can reduce their risk of relapse."

I think that's some pretty great motivation for taking time to exercise. So, start out slowly. Talk to your doctor first. Make sure he/she approves your plan. Be careful if you've just had surgery - take care to not overdue. You'll know when enough is enough. The great thing about exercise is that it just gets easier the more you do it!

If you are just starting out, just for this week, try to do a few stretching exercises. And go for a walk 3-4 times during the week. You can increase the time as you become stronger.

If you exercise regularly already, try to increase the amount little by little this week.

Good luck! You are a strong, beautiful, capable survivor... You deserve to treat yourself well.

-Kara

SATURDAY STRENGTH: Gaining Strength, Both Physically and Mentally, Through Pilates

I found an interesting article about exercising for Breast Cancer survivors, and thought I'd share it with you. It focuses specifically on an exercise called...

Pilates

The article is found on About.com, and was written by Marguerite Ogle. She shared some insights she gained while visiting with Naomi Aaronson, MA, OTR/L, CHT.

Ms. Ogle starts off by saying something that caught my eye: "Breast cancer recovery is a delicate time, a time to be respected for the hard-won healing that is taking place, as well as the physical and emotional complexities that may arise. Women recovering from breast cancer face many challenges, not only in getting their strength and energy back, but in many cases, strengthening their self-confidence."

Finally, someone who understands the affects of breast cancer - physically and mentally!

She goes on to explain several different things that exercise will help... "Women in recovery are often fighting stress and fatigue. Increasing energy levels and reducing stress, then, are very important." "Regaining strength and range of motion in the chest, shoulders, back and arms will help a woman care for herself and resume her normal life." "Moving muscle also moves lymph fluids. This helps keep lymph from building up and possibly causing Lymphedema."

Here is an explanation about the reason Pilates is so good for survivors:

"A woman starting out after a break from exercise, and possibly after difficult treatments, will find that with Pilates, she can still work from her core and build strength and flexibility. Some will appreciate that many Pilates exercises are done lying down, reducing the risk of a fall or overexertion. Pilates also helps deepen the body/mind connection, something many recovering women are ready to explore. Centering, concentration, control, precision, breath and flow — these Pilates principles, the foundations of Pilates movement, provide integrative links between body and mind."

Finally, Naomi Aaronson, shares some Pilates exercises that survivors should try...

1. Deep breathing, a fundamental part of Pilates exercise, tops the list of exercise for women in recovery. It is enlivening, stress-reducing, and it works the core muscles.

2. Simple exercises that strengthen the abdominal muscles and back help support good posture, which translates to more stability and freedom in everyday movement. Plus, being able to maintain good posture goes a long way toward helping women feel more self-assured.

3. Light stretches done with good alignment (a Pilates prerequisite for everything) help women regain full range of motion through the chest and arm.

The end of the article shares some good exercise tips:

-- If lymphedema is present, one should consult with a certified lymphedema therapist.

-- Women who have had lumpectomies or mastectomies will probably be most comfortable exercising in a sports bra or camisole.

-- Plan to build an exercise program slowly, in stages.

-- Know that there may be some discomfort, and that can be a little scary. Work with your therapist/instructor to make sure you are safe and as comfortable as possible.

-- Exercise may elicit some emotions. That is OK.

-- Sometimes the chest area will feel very different from how it used to feel, and it can take time to get used to that. There may even be some loss of feeling.

-- In Pilates, we don't do a lot of repetitions; we go for quality. That may be a good motto for any exercise a woman in recovery chooses to do, especially at first.

Ms. Ogle ends the article with these wonderful words, that I find very comforting...

"It has been my experience that exercise is a wonderful path to healing."

(If you'd like to read the full article, find it HERE.)

SATURDAY STRENGTH: Exercising During Treatments

I've been reading recently about exercising during cancer treatments. Is it safe? Should you stay active during your treatments?

The answer I found is in an article on about.com, and was published on April 1, 2010. Exercise, even after a cancer diagnosis, can lead to improvements in quality of life. An excerpt from the article...

Results of a study that assigned 138 people in active cancer treatment to perform either their usual level of activity or to begin a walking program designed to increase to a minimum of 30 minutes, 5 days per week. The patients had prostate or breast cancer and were receiving chemotherapy and/or radiation therapy:

Simply Walking Gives Impressive Results for Those with Cancer

The people assigned to the walking exercise program had less fatigue, less symptom distress, and a better mood compared with those performing their usual level of activity. The exercisers also reported more vigor, less emotional distress, and better emotional well-being.

I'm convinced! I didn't do any exercise at all during my cancer treatments, and looking back, I wish I would have. Have any of you continued an exercise program, or started one, after your cancer diagnosis? If so, how did it make you feel? Do you agree with the findings of the study (above)?

(Remember, BEFORE starting an exercise program, or even continuing one during treatments, check with your doctor.)

MONDAY MOTIVATION - New Year's Goal and Resolutions - GET HEALTHY

It's the first of a brand new year - and since none of us are perfect, I figure that we will all be making a few changes this year. What changes are you going to make? You might want to focus on physical changes, or mental changes, social changes, or perhaps spiritual changes. Today, I thought I'd give you some information that can help you make physical changes - changes that will lower your risk of either getting cancer, or since most of us who read this blog have already had cancer, changes that will lower your risk of recurrence.

I've got this cool, really helpful book, called "Complete Food and Nutrition Guide" by the American Dietetic Association. The following information is from the section that talks about Cancer...

What is Cancer? Cancer is a disease characterized by abnormal cell growth. It starts with a single cell that has divided abnormally.

What causes Cancer? The causes are varied and not always clear. Some cancers are genetic and run in families. Most cancers result from environmental and lifestyle factors.

Can we reduce our risk for Cancer? Yes! Some risk factors are controllable - the use of tobacco, your weight, your physical activity level, your dietary intake, exposure to sunlight, exposure to carcinogens, or cancer-causing agents. According to 2005 data from the American Cancer Society, 1/3 of cancer deaths were related to nutrition, physical inactivity, obesity, and other lifestyle factors.

You can take a few small steps to significantly reduce your risk...

Maintain a healthy weight throughout your life. (Avoid eating more calories than your body uses).

Stay physically active. (Do moderate to vigorous physical activity for at least 30 minutes a day).

Enjoy a variety of plant-based foods: vegetables, fruits, legumes (dry beans), and whole grains.

Enjoy your veggies - and fruits! They have lots of vitamins, minerals, fiber, and phytonutrients, plus, they are low in fat.

Go easy on alcoholic beverages. Moderation is the key - no more than one drink daily for women, two for men.

Limit saturated fat and salt.

Avoid eating charred foods. When fat from grilled foods drips onto fire, smoke and flames leave polycyclic aromatic hydrocabons (PAHs). High temp cooking of meat, poultry, and fish cause heterocyclic amines (HCAs) to form. Both HCAs and PAHs are potential carcinogens.

Make your life a "NO SMOKING" zone.

Limit your exposure to the sun, as well as sunlamps and tanning booths. Wear protective clothing and sunglasses, and use a sunblock. As my doctor said: "If you think breast cancer is bad - you DO NOT want to deal with skin cancer!"

So, there's a list for you to look over. Decide what areas you'll focus on this year. Every little change counts.

(After Cancer - no special diet after treatment can prevent the recurrence of cancer. Cancer survivors are at greater risk for other cancers. And obesity is linked to breast cancer recurrence. However, healthful eating, appropriate weight, and physically active lifestyle can make a difference for overall healthy, quality of life, longevity! Being well nourished can help you gradually rebuild your strength after treatment.)

Have a great New Year!

SATURDAY STRENGTH: Exercising During the Busy Holiday Season

The holidays are a time when it's easy to forget to leave time for exercise. We are all so busy, and it seems that others things are more important - spending time with family, shopping, watching holiday movie favorites, or playing games. So, here is a list of things you can do to include exercise while you do all those other things!

SHOPPING: Go to the mall! It's not really my favorite place to shop, but you can get a LOT of walking done while you go back and forth to all of the different shops. The mall is a nice place to walk in, because "the weather outside is frightful", and it's nice and toasty warm inside!



SPENDING TIME WITH FAMILY: This is an easy one... participate in winter sports - sledding, skiing, building snowmen, etc.



If you aren't in to sports, then just pick a favorite destination and take a walk with your family - bundle up, and look at the lights, or go caroling. We have a beautiful place here in Salt Lake City to go and visit... it's the LDS Temple Square, and it's lit up with thousands of lights. Take a thermos of hot chocolate, and go stroll through the square. It's an amazing sight, and a beautiful place to spend time with your family.



WATCHING MOVIES/PLAYING GAMES: Exercising while sitting still is kind of hard, but one exercise does come to mind - strengthening your stomach muscles - just lift your legs a little bit and hold. Do this over and over again... it won't bother anyone else, and it will give you a great workout. But, if you want a little bit more of a workout, and still want to play games with your family - try one of the gaming systems that offer exercises. It's a blast and a great workout!



I'm sure you can think of other ways to incorporate a little bit of exercise into your holiday season. It's super important, and it will make you feel good!

SATURDAY STRENGTH: Link Between Breast Cancer and Exercise

This week, I did some research on the link between exercise and breast cancer. I read an article on ABCNews.com by Dr. Anne McTiernan, an internist and epidemiologist, who is a member of the Cancer Prevention Research Program at the Fred Hutchinson Cancer Research Center in Seattle, Washington. She is also the author of Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer.

I picked 5 things from the article that I found important:

Dr. McTiernan reports that...

- "Nearly 30 studies have shown that women who exercise at moderate to vigorous levels for three or more hours per week reduce their risk of getting breast cancer by 30 percent to 40 percent."

- "Scientists believe that hormones are the link between exercise and breast-cancer protection. Exercise reduces levels of estrogen, testosterone, insulin, and growth factors, all of which may either cause breast cancer or prompt it to grow faster and larger. Women with high levels of these hormones in their blood have a high risk of developing breast cancer."

- "To reduce the risk of breast cancer, women should engage in aerobic exercise for at least 30 minutes every day, preferably more. Walking is an excellent aerobic activity and can be done easily by most women."

- "Many of the benefits of exercise in breast-cancer prevention may also apply for women who have had breast cancer."

- "Overweight and obese breast-cancer patients have poorer survival than lighter-weight women. Exercise can therefore be an important part of the breast-cancer recovery process."

If you'd like to read the full article, click the link above.

I've been thinking lately of challenging myself to exercise for 1 hour per day. From everything I've read, the health benefits would be HUGE! And since I've got 24 hours in each day, taking 1 hour to work on my health doesn't seem like too much. Walking is the perfect exercise - most people can do it - but I have a hard time walking right now. I've got a problem with my heel that is the result of some surgery I had done last year. Instead of helping, the surgery caused more problems. So, for right now, I've got to figure out what else I can do. Here is my plan:

1. 15-20 minutes on the elliptical machine. This is possible, even with my bad foot, because I don't have to lift or move my foot. It stays on the machine in one place. I can work my way up to 1/2 hour on this machine.

2. For the remaining time, I can exercise with a Breast Cancer recovery video that I've got - it is full of simple exercises that help your body regain it's strength after breast cancer treatments and surgeries.

3. Strength training should be top on my list of things to do. So, I can alternate days doing upper and lower body strength training for 15 minutes.

3. I can fill in with things that target specific problems, like lymphedema.

Here is an exercise that can help with range of motion and recovery from surgery (I found this in the Oct 2011 Prevention Magazine):

Spider Walk

Stand facing wall, about 8 inches away. Place fingertips of affected side of body on wall at hip level, palm facing down. Walk fingers up wall, climbing as high as you can. Hold hand in place for about 15 seconds. Relax arm; return to start. Do 5 reps; repeat with other arm.

I hope that you'll be able to find the time to take care of yourself as well. Try making a goal of exercising 30 minutes per day, and then work up to an hour. A few other things you can try:

-yoga
-pilates
-rubber bands
-walking
-hiking

-Kara

SATURDAY STRENGTH: "Staying Abreast" Exercise Book

I'm always on the lookout for helpful exercise programs for breast cancer survivors, and so when I came upon THIS website, I was pretty excited. This book was written by a breast cancer survivor, Annie Toglia, who was also a Medical Exercise Specialist.



The 111-page book addresses physical conditions and side effects resulting from mastectomy, lumpectomy, lymph node biopsy, tram flap, lat flap, breast implant reconstruction, chemotherapy, radiation and hormone therapy.

If you'd like to look through the book, go to the following website:

http://www.stayingabreast.com/site/purchase.htm

You can browse through the book, and look at sample pages. You can also order posters with the exercises on them. Many of the exercises are for patients who have recently undergone surgeries, but there is a section on "Above and Beyond" for those of us who are past the initial recovery stages. You can order the book from this website as well.

-Kara

SATURDAY STRENGTH: Biking a Century... You can do it!

In my last post, I mentioned that my husband is doing a 100 mile bike ride today. We are driving 100 miles out from Delta, Utah, and they are biking back to Delta. (I drive the lead support vehicle - gotta have food, water, and other supplies to sustain those bikers)!

As I talked to a few of the bikers tonight, I heard one say that this bike group has been a life saver for him. Getting together with friends, and biking - working your hardest to stay in shape. It's a great thing, especially if you're in your 40s like our group. Of course, I don't bike with them! Haha! First of all, there is no way I'd make it even 5 miles, but I've always thought I look ridiculous on a bike. However, lately I've been thinking that I really should just try. I don't have to bike a century (100 miles), but if I started now, and worked hard to train, I could (maybe) do this annual century ride next year.

Anyway, I thought I'd tell you about the bike ride, because biking is a great way to get back into shape after having cancer. Chemo wreaked havoc with your muscles, and surgery is always tough to recover from. Even radiation is exhausting. So, "coming back" from cancer isn't easy. But, biking is a great, low impact way to exercise. And most people can sit on a bike and peddle - we've done it since childhood, right? Just start out slowly. Ride once around your subdivision. Then, after doing that for a few days, take it out on the road and go a little bit farther each week. Gradually build up your strength, and stamina. Then, once you've mastered longer distances, try to participate in one of the many rides there are. Check out online where the next 25 miler, or 50 miler will be near your community. You'll start feeling better, and once you've completed one of the longer ride, your sense of accomplishment will boost you even further.

So, get your old bike out of storage this weekend, dust it off, pump up the tires and oil that chain, and then jump on and ride - don't forget your helmet, and safety lights (if you are biking at night) - ride in the designated biking zones - and HAVE FUN!

SATURDAY STRENGTH: Six Methods for Toning

I read an article that talked about Strength Training and the 6 methods for toning that will get you results that last. The article, written by Dominic Barsi, was printed in the Healthy Utah magazine - Nov. 2010...

Have you ever noticed someone who is super toned, and wondered how in the world they can look like that? Mr. Barsi says that in order to look toned, your body fat percentage has to be low enough to reveal the shape and definition of your muscles. Makes sense, right? Well, how do you get to that point? Mr Barsi suggests 6 steps to structure your workout around, to get that wonderful toned look...

1. Resistance Training
"Use varied resistance exercises to train all major muscle groups: legs, chest, back, shoulders, arms, and core. Vary workouts between lighter weight with higher reps, and heavier weights with lower reps. I recommend 3-5 sessions per week."

2. Fat Burning Cardio
"Exercising at 60-70 percent of maximum heart rate uses up to 85 fats/15 carbs. Resisting the urge to go harder in order to "feel the cardio burn" will tone your body sooner than going hard."

3. Duration
"For fat metabolism and toning, walking is more efficient than running. Burn the fat - develop the muscle - look toned! I recommend at least 45-60 minutes of cardio per day."

4. Frequency
"People ask 'How often should I work out?' My answer is 'As many days as you eat'. The risk of overdoing it is low because the intensities are low - the body doesn't require the recovery that more intense workouts need."

5. Diet
"Only eat for the next 2-3 hours of activity. Wait between eating if you aren't going to burn calories within a few hours. Keep fat to 30 percent or less. Be disciplined but realistic. Avoid empty calorie sources like alcohol and processed snacks."

6. Mind Set
"Thought habits live below behavior habits. Determining personal goals is always the first step in achievement. Making realistic goals allows you to achieve them.

This article was very important to me, in helping me determine how to structure my workouts. Of course, because I'm recovering from chemo and what it did to my body, it will be awhile before I can reach the levels that Mr. Barsi is talking about. But, I really love his advice about setting goals. If I'm realistic when I set those goals, then I can achieve them.

Remember to always check with your doctor before starting any exercise program.

SATURDAY STRENGTH: Exercise Suggestions From Ribbon of Hope Website

I visited a site called Ribbon of Pink today. It has some excellent resources for women moving on from breast cancer. I thought I'd share a little bit of what they talk about under the subject: Getting Fit.

"Studies show that women diagnosed with early breast cancer have an improved quality of life, decreased fatigue and improved fitness in as little as 12 weeks of following an exercise program, three times a week."

This gives me so much hope, because the fatigue, for me, has been one of the worst parts of recovering from cancer. Here is a list of suggested exercises from Ribbon of Pink:

-Take a brisk walk around the neighborhood. Carry some hand weights so that you work your lower body as well as your upper body.

-Go swimming.

-Play tennis with a friend.

-Go to a yoga class.

-Hiking is a great way to get exercise and explore the outdoors.

-Ride a bike.

-Join a gym.

-Park the car in a spot that requires you to walk a greater distance than you normally would.

-Take the stairs rather than the elevator at the office.

Make a list of some more ideas that you have for adding exercise to your day!

I've added the Ribbon of Pink website to our "Helpful Websites" on the right sidebar. Go and visit - you'll be pleasantly surprised at the great resources on this website.

-Kara

MONDAY MOTIVATION - Back in the Groove

I realized after my chemo treatments were through, that I had absolutely NO muscles left in my body! Well, that's not strictly true, I'm sure, but I felt like I had no muscles. I had a really hard time feeling well enough to even walk, and I was sure I would never get back in the groove of exercising.

Before I was diagnosed, I loved lifting weights. At my strongest, I was lifting 3 times per week. I also loved walking. I would go early in the morning to my local cemetery, which is a really beautiful place, with walking paths. There, I would, at my best, walk 2-3 miles per day. I felt really good, and was getting even better.

I would have been happy to be able to walk just 1 mile per day after chemo, but everything seemed to hurt. I had heel spurs before being diagnosed with cancer, but they didn't bother me at all. But, after treatments, the heel spurs made walking so painful, I would just hobble along. The more I walked, the worse it got. I've even had heel spur surgery since my treatments ended, but it didn't help. In fact, if anything, my foot pain has doubled!

I decided last week that I would buy an elliptical machine - thinking that perhaps if I exercised on one of those, and my foot stayed on one place, I would be able to keep exercising. My husband was, of course, skeptical. I'm always looking for new and improved ways to exercise (most of them I drop when I don't see instant results!). So, I don't blame him for wondering if I'd stick to the elliptical. I found a $1500 machine for $350 - used - on KSL.COM, and bought it. When we finally got it downstairs to my workout room, I was super excited to start. I feel an obligation to prove to my husband (who doesn't believe this will last), that I'm going to do this!

Here is my new baby...

(Is that Kara, you ask? Well... no. But, it will be soon!)

(I straightened and cleaned my unfinished basement workout room - vacuuming, rearranging, dusting all the equipment. I borrowing my son's speakers, so I could listen to my iPod. I put a shelving unit in the room for all the free weights, music equipment, weight-lifting gloves, etc. It is AWESOME!!!)

Four days ago, I hopped on the elliptical for the first time. I plugged in my iPod, turned on the fan, and started... at the 1 minute mark, the (lack of) muscles in my legs were BURNING! OW! I stopped for a few seconds, and then started again. One more minute went by and I had to take another breather (GEEZ!). This went on until I thought I was going to die (at the 5 minute mark)! Yep - I walked 5 whole minutes. Unbelievable, right?! I've done that for the past four days, adding 5 more minutes for the last two days. This is TOUGH. But, I refuse to prove my husband right. And, boy, is he excited. He's so happy I'm actually using the machine, and that I'm going to start feeling stronger. So am I - I can tell this is going to take a long time to get back into shape, but I'm willing to put the 5 minutes per day in! Haha! Just kidding. Hopefully I'll be able to eventually walk on the machine for 45 minutes.

I'm telling you about this pathetic attempt to bounce back from chemo because I want you to know that, wherever you are in the whole cancer journey, and no matter how awful you feel, there will come a time when you will be happy to be able to work on getting back in the groove.

Good luck to all of you! I'll keep on moving!

-Kara

SATURDAY STRENGTH: Exercise Does Help With Side Effects...

I don't know about you, but even though my last chemo treatment was over 2 years ago, I still have aches and pains, and fatigue. It's very frustrating. I've searched the internet to see if others are experiencing this same thing, and sure enough... there are tons of survivors who feel like this. I've been trying to figure out a way to get rid of these side effects from chemo, and I keep thinking that exercise will help. But, it's so darn hard to exercise when you feel so awful. Finally... I just found a testimonial from a cancer survivor, that assured me that exercise DID help her. I thought I'd share what I found...

I had chemo and radiation 22 months ago and I as well have aches and joint pains. I can't say it was/is excruciating but I felt my body was turning into this old crippled woman. I had to do something. About 3 months ago I started exercising. NOT for weight loss/control but for a healthy well being. I was walking some, however I didn't feel the benefit until I increased my workout. I do a combo of may different things since I tend to get bored with the same exercise, and quit! I jump rope, jog some, do some stairs, some Taebo, sit- ups, weights and a little toning. It takes about a hour. I cannot express how much this has helped me. I now occasionally have pains. Usually in my hips. Some have totally disappeared. The numbness and tingleness in my feet and toes seems to have improved. I feel like I have my life back, after almost 2 years! I now have the energy to do things I couldn't. Starting out was VERY hard. My knees hurt terribly, and ankles. It was very frustrating. I was trying to help other things but created other pains. However I kept doing it, (5 days a week) and it passed within a couple of weeks. I dont know if you have a exercise routine, but I hope this will encourage you and others to do so. Especially those that have joint pains. I feel this has been my saving grace.

Keep in mind - if you are experiencing pain, or anything unusual - don't forget to mention it to your doctor at your next checkup. That's really important. There could be something wrong. However, if he thinks you are physically fine, then maybe try to start exercising. If you are already doing this, then try doing a little more. And be patient - remember, she said that it took a little while before she could see results, as far as relief from pain.

I hope this helps.

-Kara

SATURDAY STRENGTH: Strength and Courage DVD

In researching exercise programs for breast cancer patients, I came across a website called STRENGTH AND COURAGE. The DVD they offer was developed by breast cancer survivors and medical experts. They are a non-profit organization. If you'd like to get more information on their DVD or their group, click HERE.

As far as I can tell, there are no specialized exercise groups here in Utah for breast cancer survivors. I think there is a great need for this. Has anyone heard of programs here for survivors? If so, please email me at: sistersurvivors@gmail.com

Thanks,
Kara

SATURDAY STRENGTH: Cancer Survivors and Patients Urged to Exercise...

Consider this:

In one year, women who needed chemotherapy for their breast cancer can see a swapping of muscle for fat that's equivalent to 10 years of normal aging, says Dr. Wendy Demark-Wahnefried of the University of Alabama at Birmingham.

In other words, a 45-year-old may find herself with the fatter, weaker body type of a 55-year-old.

In an article in USA Today - July 2010 - cancer patients and survivors are urged to exercise. There is growing proof that exercising can help with some cancer-related fatigue, and that it can improve your quality of life.

A recommendation by the American College of Sports Medicine issued guidelines advising cancer survivors to exercise the same amount of time that an average person should: 2 1/2 hours per week. If cancer patients don't feel up to that amount of exercise, they should at least do something on days when they feel well enough - they should avoid inactivity.

Exercise should include aerobic and strength-training. Check with your oncologist before starting any vigorous exercise program - especially if you have problems with things like Lymphema.

Try to find a physical fitness trainer who specializes in training cancer patients and survivors. Why? Well, for instance, studies have shown that careful weight training can protect against Lymphema, however, the average fitness trainer doesn't know how to safely offer that special training.

If you'd like to read the full article, click HERE.

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

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 Diet

Vary 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 Weight

You 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 Tobacco

Kick 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 all

If 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 Can

While 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.

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.