Tag Archive for: wellness

Breast Cancer Awareness

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October is breast cancer awareness month!

This article from the American Institute of Cancer Research has some nutritional guidance on how to help appetite loss, nausea and vomiting, bowel changes, weight gain, and fatigue while going through chemotherapy, hormone therapy, or other treatments.

 

For appetite loss try eating your most nutritious meal during times of the day when you are most hungry, and possibly taking a short walk before meals to help stimulate appetite. For nausea and vomiting you can tone down the smelly foods by cooking outside on the grill or opening a window. Small, frequent meals can also help with this. With bowel changes, hydration is extremely important and you should be drinking 8 (8oz) glasses of water per day. Focusing on getting dietary fiber from vegetables, fruits, whole grains, and beans will also help.

 

Weight gain is often a concern with hormone therapy. Stay focused on eating plant-based foods and less fast food. Keeping healthy snacks on hand and drinking plenty of water is a great way to not have to stop by a fast food restaurant to grab something quick. Exercising is also key in maintaining a healthy weight. When feeling tired, exercising can help boost energy.

Here are a few healthy snacks you can keep on hand wherever you go!

-Fruit (melon, apple, grapes, berries, cuties), whole grain crackers, string cheese, nut butter, veggies (carrots, celery, peppers, cucumbers, broccoli).

 

 

Link>> https://blog.aicr.org/2018/10/03/nutrition-guidance-during-treatment-for-breast-cancer/?fbclid=IwAR0__mx0hXHLI2W6VUtDkK6CQWacIaf4hr3VzgLBoHGIDAMfJh4U25UV8fM

KM

THYME to TURNIP the BEET

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Root vegetables are coming into season with Fall right around the corner. These types of vegetables offer an abundance of nutrition. They are packed full of complex carbs, vitamin A, vitamin C, beta-carotene, antioxidants and potassium. Fiber works in the body to improve digestive health, maintain a healthy weight and improve cholesterol for heart health. The potassium found in most root veggies work to maintain heart health by regulating blood pressure, nerve signaling and fluid balance. Beta-carotene helps convert vitamin A in your body to trigger DNA to produce new skin cells to maintain healthy skin and eyes. Vitamin A, vitamin C and antioxidants benefit the immune system by reducing inflammation and oxidative stress to prevent chronic diseases and cancer.

If you aren’t comfortable or unsure how to prepare these types of vegetables, try the recipe below. Cook this recipe at the beginning of the week and eat on it all week. It is great as a side dish or topped on a leafy green salad. Roasted vegetables are a delicious way to enjoy these Fall treasures.

 

Recipe: Sheet-Pan Roasted Root Vegetables

Ingredients:

2 large carrots

2 medium parsnips, peeled

2 medium beets, peeled

2 medium turnips, peeled

1 medium red onion

1 medium sweet potato

3 Tbsp extra-virgin olive oil

1 ½ Tbsp apple cider vinegar or balsamic vinegar

1 Tbsp fresh herbs, such as thyme, rosemary or sage

½ tsp salt

½ tsp pepper

 

Directions:

  1. Preheat oven to 425℉.
  2. Line 2 large baking sheets with parchment paper.
  3. Cut carrots, parsnips, beets, red onion, sweet potato and turnips into ½-¾ inch slices or cubes.
  4. Toss the vegetables with oil, vinegar, herbs, salt and pepper in a large bowl until well coated.
  5. Spread onto the baking sheets in a single layer.
  6. Roast the vegetables, rotating the pans top to bottom halfway through, until fork-tender, 30-40 minutes.

Let us know how it goes!

LN

I Hate Diabetes

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If you have recently been diagnosed with diabetes and you find yourself saying “I hate having diabetes and all that it involves” you are normal, sane and emotionally healthy! I’ve never heard of anyone responding to their diagnosis of diabetes with a “yippee”!

Diabetes is a complex health concern that involves more than “go home and take this pill.” It will add to your daily “to-do” list.  But, it will not necessarily stop you from living life providing you decide to manage your diabetes opposed to allowing your diabetes to manage you.  You have the option to live with your head in the sand, try to ignore your diabetes, pretend it doesn’t really exist and continue to live a reckless lifestyle which will eventually create the perfect storm of possible stroke, heart attack, kidney failure, amputations and/or losing your eyesight with the back drop of low energy, mood swings, neuropathy, and hypoglycemia on occasion.

I have pondered over 30+ years of counseling patients with diabetes, why do some jump on the bandwagon of managing their diabetes and others follow a reckless abandon philosophy. I believe this fork in the road of “manage my diabetes OR my diabetes manages me” is greatly influenced by whether you have accepted the diagnosis or not. Accepting the diagnosis does not mean “yeah, I love having diabetes, watching my carb intake, poking my finger multiple times a day, taking pills and/or insulin, frequent doctor appointments and spending lots of money on diabetes.” Accepting the diagnosis means being realistic, acknowledging you are not a fan of all it involves but you are a fan of having energy, avoiding complications, feeling empowered and not feeling angry or this just isn’t fair.  Refusal to accept the diagnosis generally stems from some degree of “I hate diabetes” so if I refuse to embrace the tools to management my diabetes I can pretend I don’t really have diabetes.  I can choose excessive carbs too frequently, skip checking my blood glucose or taking my medication on occasion, justify avoiding exercise for a million random reasons, pay no attention to portions, maintain my overweight status and it seems easier to pretend I don’t have diabetes.

Living with diabetes is a major life adjustment and requires a great deal of support along with education for you and your family. The first line of treatment is for your physician to refer you to a dietitian and/or CDE (certified diabetes educator) who is experienced with diabetes management. You must request this if your physician happens to forget. There is a huge emotional toll that comes with this diagnosis because it is for the rest of your life. Negative thoughts must be tamed. Negative thoughts, feelings and actions will further increase stress hormone production which will increase blood sugar and blood pressure. Pay attention to what causes you stress and look for ways to counter this.  It requires educational and emotional empowerment to be able to identity the positive aspects of diabetes management you can focus on and accomplish.

You will experience set-backs in diabetes care. The key is to evaluate your situation and go at it again with a different approach. “Rethink it” — bring your thoughts back to the here and now. Focus on what you can do today. Aim for progress not perfection.

CB