Nutrition and news

So where does one begin when they want to improve their diet? What better place to start than the first meal of the day? What we have for breakfast--and we definitely should eat breakfast--is the day starter for better health.

I love eggs, always have, always will. There is a problem though with eggs and that is the discussion on whether they are good for you- or bad. When my cholesterol levels kept going up I knew that one of the things I was going to have to give up were my daily eggs. Two large eggs six days a week was too much by far, especially when the diet in the lifestyle change only allows two a week. I decided to simply give them all up, it was easier that way. So what does one eat in place of eggs and bacon or sausage, or ham? Yes, I did say in place of bacon, sausage and ham as those are processed meats with high fat, sodium and nitrates.

 http://www.webmd.com/food-recipes/features/can-bacon-be-part-of-a-healthy-diet

There are of course egg substitutes or eating egg whites for those who can't completely walk away from eggs. Another option is high fiber, whole grain cereal with low fat or even non-dairy milk substitute such as the one made from almonds. I've tried one of these, it has a very smooth taste but I should have gotten the unsweetened as the one I purchased is almost too sweet tasting. What I have chosen to do is prepare old fashioned oatmeal with the least amount of salt possible and add ground flax seed, cinnamon and then fruit such as raspberries and blueberries. Any fresh fruit would work. I have come to find that this breakfast stays with me until my first break at work and I'm not trying to find ways to get to the snack machine or having to bring extra snacks to get me through.

When it comes to my coffee I've managed to wean myself from that teaspoon of sugar and almost all the nondairy cream. I drink one or two cups before I leave the house and then the time spent at work is water but for the vegetable juice drink that I have first break. You've heard it, you know it.. we need water, lots of water. It keeps the body hydrated and helps to flush out the toxins and waste in our body.

 Breakfast gets us going. It awakens your dozing metabolism and gets it moving. You are better prepared to handle the day and less likely to seek out high calorie low benefit snacks. 

What, you may be asking, does all of this have to do with my usual, fight against cancer? Our over all health can and does go a long way in the helping prevent cancer. If we eat good, wholesome foods our body is healthier, more able to do the tasks that await us each day and we are happier to boot. Eating a variety of good foods has benefits. The oatmeal (not the instant as that has added stuff you don't want) : http://healthyeating.sfgate.com/benefits-eating-oatmeal-morning-4112.html

Benefit of blueberries: http://www.health.com/health/gallery/0,,20306607_1,00.html

Benefit of raspberries: http://www.nutrition-and-you.com/raspberry.html

Our body needs many nutrients to function as it should. We can get some of them from supplements, but its much more enjoyable to get them through the food choices that we make. It is also much more satisfying when we know we are keeping ourselves healthier and  working to prevent cancer from making an appearance.

Now.. Relay for Life news. Much is going on with our Relay. First up is a fundraiser at Buffalo Wild Wings.. January 20th all day long, Buffalo Wild wings will donate 10% of all pretaxed food sales, (less alcohol and promotional discounts) to our Relay for Life event.

January 31st is the Barbecue at the First Baptist Church in Stanley. 11:00am to

6:00 pm $7.00 a plate, dine in or carry out. There will be delivery available for ten plates or more within a ten mile radias.

February 17th Niko's Grill will donate 15% of profit to Relay.

We are also taking orders for luminaria bags.. in honor of or in memory of or if you want to honor a caregiver..$10 ea. Get with me and I can fix you up on that.

If you want to be a corporate sponsor, or know someone who would.. I can set you up with that as well.

We are still collecting canned goods for the luminary bags. At the end of the Relay for Life event the team that has stayed all night and participated in the events will go into a drawing, the winner gets all of the cans collected to donate to the charity/ pantry/ food bank of their choice..

If you would like to help out, join my team, I'll put you to work. You can donate time, talent, goods or yes, money..sign up, if you're a survivor you get a survivor shirt and invited to dinner. If you are a participant and raise $100 you get a participant shirt..and my heartfelt thanks.

There's more to come.. join us to find out what's next..

its up to us to finish this. Its up to us to be strong for those who can't. Its up to us to stop this so that no one else will have to deal with cancer, its effects, the fight, the loss of loved ones..we can do this...together.

Not Diet... but a Lifestyle Change

  Here it is, day 7 of the new year. I am trying hard to get into a good routine for better health. I won't lie,it isn't easy. When you have been lazy for so long and then begin to make changes, the body and mind rebel. While I don't actually hear quiet or not so quiet voices in my head telling me that we could exercise later, or that a batch of hot brownies would be so good at that moment, I recognize the urges within.

 A lot of days I wear a pedometer at work, but I know that I meet and surpass the recommended ten to thirteen thousand steps so I don't wear it every day. I need to start giving it more attention at home and get back into my nature walks, weather permitting. For the days that it doesn't, I do have a manual treadmill  and an elliptical that I've had for who knows how long. Both have not seen much activity until recently. I'm starting slow and building up my time a little each day in the hopes of preventing injury to muscles unaccustomed to this type activity. It is becoming easier to work out when the television is on as it does help in distracting me from the screaming coming from my muscles.

 The current plan is, once the weather warms up enough, I will start using the hill behind the house as a way to build up my stamina and wind. Its a steep enough hill to cause exertion but not so steep as to need climbing gear. If I go up and down this hill several times I know I will be using most if not all the muscle groups and cleanse the lungs through some very deep and heavy breathing. I feel this hill will be my best bet for the build up I need, and being right in my own back yard helps.

 I am doing better than I thought I would as far as cutting back on the sugar. I have read multiple reports on how cancer feeds on sugar in the body. Recommendations are to cut out the sugar. That is what I am attempting to do as best I can. I do not drink sodas at work, and very rarely do I drink them at home. Usually the only time I drank any soda was after I did my grocery shopping I would purchase one and drink maybe a fourth of it. The rest would languish in the fridge until someone else would come along and finish it off. I've decided to cut them out totally. I've tried to quit purchasing bottled water to help keep plastic out of the landfills (having purchased a reusable container) but I'll buy water over soda. I've also cut my candy consumption back to near nothing. That, if you knew me, you would know to be a major accomplishment. The one thing that I had not done until now was to cut out or cut back on the chocolate pudding that I would take to work with me to eat with my strawberries. This past week I purchased the mix for dark chocolate pudding and a pack of small containers. I can now put just enough pudding in these to eat along with the strawberries and not have half a container left over to either  waste or consume. Being I don't like waste and no one would want to eat pudding after me I've been finishing it off. Now I won't have that to worry about. I'm also getting every close to drinking black coffee. I'm actually close enough that the other day when the small (less than an eighth of a teaspoon) amount of sugar didn't fully dissolve it was not a pleasant taste. Even though I am taking this slow, it isn't easy. Your body- my body- has become so used to getting that sugar that when it isn't there you do suffer withdrawals as if from narcotics because processed sugar is a drug. A highly addictive drug.

 As far as diet goes, I haven't really cut anything fully out. I will say that as I learn better methods and recipes I'm careful as to my portions. If I prepare a store bought pizza I take a small slice but prepare for myself a good size salad with plenty of fresh vegetables and greens with a small amount of dressing.  If I feel hunger pains later I have fruit on hand. The way I see it, I allowed the sugar addiction long ago, so now I have to own my mistake and retrain my body to like and prefer fruit and vegetables over the processed.

 I don't need to lose weight even though I am losing some. I need to stop the slow climb of my cholesterol levels. I need to live healthier in the hope and desire to prevent my cancer from returning. When I was undergoing to treatments I couldn't eat the processed sugars and could only stomach one cup of coffee first thing in the morning. Once the battle was over I slowly returned to old habits. its time to make some new ones. For better health for me, for a hoped for longer life that I may be here for my family, and that I may have the energy to reach out to others and do what I am able to help them.

It isn't a diet, not really.... its a lifestyle change, just as the doctor ordered.

Learning Sugar and its many aliases with links

 The journey begins...education is key.

   I am beginning this new lifestyle. I am trying to be careful in the food that I prepare and that I (and my family) consume. 

 The first thing that has been severely cut back is processed sugar intake. I do not generally consume much in the way of soda. Usually I will take only a few sips from the bottle before I replace the cap and walk away. My drink of choice is coffee but I'm learning to like water. Simple, cold, calorie free, well water. I use a reusable container that I fill at home to drink from and carry extra water in a larger container that remains in my personal cooler. (Saves money and space in the landfills)  I don't like many of those little packets as so many of them contain sugar or sugar substitutes. The many fake sugars created from chemicals plain taste bad to me and I've yet to read much of anything positive about them. I do plan on finding the best ways to add real fruit flavoring to water for those days when I want something more. Not only will it be a refreshing change but with certain fruits it will be beneficial to my health.

  Water itself has many healthful benefits in that it prevents dehydration (caffeinated drinks do not prevent it and in some cases actually may lead to dehydration.) It keeps the body flushed out of the many toxins with in and helps regulate hunger and body temperatures.

 I'm also educating myself on the many ways that sugar is listed on food labels. Sugar has a lot of aliases and is not ashamed to use them. Here is a link to one listing: http://www.dietriffic.com/2009/03/26/names-for-sugar/

 Another link to sugar information: http://lowcarbdiets.about.com/od/whattoeat/a/sugars.htm

 Prevention.com has this: http://www.prevention.com/health/diabetes/hidden-sugar-food-labels

One thing I have found is that many of the pages have links to good foods, substitutes for sugar, meal plans and more. Some of the things I read are well known, some are new to me. I have to remind myself not to think that just because I know the first items on the list I know them all.

One thing about my educating myself, once I get started on these online searches I get caught up in the information and quickly lose all track of time. There is an amazing wealth of information out there waiting for us to happen along and utilize it. One thing that I do have to watch out for is losing too much time that could be used in getting the exercise that I need or pursuing hobbies that is also a part of this new lifestyle.  Another thing about educating one self, I've read that as long as you keep learning new things, you are exercising your brain and helping to prevent or slow any age related dementia. 

A New Adventure in a Healthier Life

  Will the new year bring a new me? Will I be able to implement and stick to the directives given by my doctor? Only time will fully tell that but only I can succeed or fail in the attempt. I have a family history of heart worries and cancer on my dad's side and diabetes and cancer on mom's. There is also the concerns over high blood pressure and cholesterol levels.   I am myself a cancer survivor with currently no sign of cancer but I do have concerns over my cholesterol levels going up. All of this should make it apparent that I need to take charge and take care of my health. The lifestyle that my doctor recommended will benefit all of the health history concerns.

 The worst battle is going to be against my junk food and chocolate habits. Sugar is not mine and it is not your friend. Most if not all of the articles that I have read state that cancer feeds on sugar. If you take the time to read the ingredients listing on the food products that you purchase you will find that sugar in at least one of its many forms is present. If you think that purchasing a food that is labeled "low fat" is more healthy, check that label of ingredients, it has been told often that when places reduce fat, they increase sugar content to save the flavor.

 As I begin this journey to a more healthy me, I hope to chronicle that adventure here.  My own doctor stated that as a nation we need to move from reactive to proactive care in our health. In other words, don't wait until we get sick and then seek help, work to prevent the illness to begin with. But to get there as a nation, it takes each individual to make that first step. It will not be easy as that means leaving many bad habits behind. How much easier is it to stop at a coffee shop or fast food restaurant for a quick breakfast over preparing one at home? Even though popping a single serving of healthy oatmeal in the microwave takes mere minutes and the possibly more healthier version on the stove top only a minute or two more. Top that with cinnamon and a serving of fruit and you have a win for the healthier you. How much quicker is that pastry, diet soda or micro-meal over healthier choices? Truth be told, not much actually, but our bodies have become addicted to the taste and reactions of the sugars that we tend to gravitate toward the junk quicker. I know that I do, even as I know that there are those who have corrected their diet and do follow a healthy lifestyle. That is the lifestyle that I an hoping to emulate in the coming year.

 It will take baby steps, some of which I have already began implementing in my life. I am not one to stop anywhere where I could purchase coffee and load up on any of the fancy coffees that are loaded with the ingredients that I have been told to avoid. I prefer preparing my coffee-usually instant- at home. Thing is, when I did that, I made it strong and dumped a big helping of non-dairy creamer and sugar into the cup. Since the discussion with the doctor I have almost weaned myself from the sugar and creamer in my coffee and am getting closer to drinking it black that I would have imagined possible.  In my quest for information  across the internet on this new lifestyle one of the things I found was the the drink of preference is water. Good, cold, bland, water. There are of course many ways to add flavor to water, some healthy others not so much, and some down right need to be avoided. I have a reusable water bottle that I have been taking water to work with me and was recently given an insulated mug which I will also be using. It has recommended stopping all consumption of sodas whether they are regular or diet as the chemicals in the diet can and do cause harm in different ways. Personally I could never drink the diet as the chemical taste was something I had no desire to becoming accustomed. 

  The lifestyle he suggested does not depend on diet alone. It also covers exercise, mental and emotional health. It tells you to get up and move, purchase a pedometer and keep up with how much walking you are doing daily and it does have a recommendation of 10,000 to 13,000 steps per day. It tells you to find something that will calm your mind, something that you enjoy doing and doing it. Whether it is a hobby such as painting, sewing, music...etc or meditation. It tells you to do this, and invite someone to join you as we are more likely to stick to something if we have someone that will hold us accountable.

  Where I currently work has a health assessment once a year in February. I have until then to see what difference I can make in my health and cholesterol levels. That will be my first check point with the next one being my annual physical a couple of months later. That is why I have actually already began the first steps. I will admit that I was told this on December 4th. I will also admit that Christmas Dinner and the various family who we visited I was not able to hold to the diet part. Sugar addiction is sugar addiction and we will fall and we will give in- especially when my mother's fudge, banana pudding, and pineapple upside down cake are involved. The good thing is, we can see how we stumbled, we can pick ourselves up, dust off the cake crumbs and begin again.

  As I take this journey and begin this adventure I hope that you will join me. I hope to share what I learn and the improvements in my health. I offer you, the reader, the opportunity to share what you know, what you are dealing with and how you are working to improve your own health. I admit to being a bibliophile who purchases books galore. I have a few on diet and health and several good cookbooks to follow those healthier lifestyle choices. It is my desire to find healthy foods, and healthy, simple ways to prepare meals that won't be overly expensive.  It is my hope that this grand new adventure will lead to better health and lower the possibility that  my cancer will return. It is also my hope that those who follow along and participate on your own will reap the same benefits.

    Here is to better health and a healthier lifestyle in the new year and after.

         

soup for support

Thought:

 When ever and as often as I am able, I research cancer, ways of fighting cancer and cancer preventive measures. One of the things that I have found is that some cancers -as well as many other diseases--are triggered by our diet.

 If you are a junk food addict, or one who simply relies on fast food to supply your on the go meals, you are putting your health at risk. If you are one who depends on 'processed' foods such as many of those frozen entrees, TV dinners, or any of the other varied frozen things, you are putting your health at risk. I'm sure that we've all read or heard just how important a wholesome meal is to our well being. The preferred choice is organic foods, grass fed beef, free range chicken, and other 'safe' foods. We've been told its best to avoid the genetically modified vegetables and the antibiotic, steroid filled beef, pork and poultry. If you cannot afford the organic, at least go for the frozen vegetables. Fresh picked vegetables are frozen quickly and retain more of the "good stuff" as in the vitamins and antioxidants that help fight disease.

 What about those who are in a financial situation where they are having to eat whatever they can get? Its been pointed out over and over that the foods that are good for you are priced much higher than the other stuff. You can purchase some TV dinners for under a dollar while a container of strawberries will run you five dollars or more. Sodas are selling for seventy-five cents while bottled water costs over a dollar. Canned pasta marketed for kids can be purchased for a dollar or less while soups are a dollar and a half and more. When one is in a financial bind and money must stretch, the food budget takes a cut as well as everything else. At times, people go hungry.

 If the person is fighting cancer (or other disease) that is not the time to be going hungry. They need all the energy and strength they can muster to fight. They need the nutrients found it good food.

  That is one of the reasons we (being the East Gaston/ Belmont Relay for Life) are conducting a canned food drive. From now until Relay in May we (the individual participants and teams) will be collecting canned foods.   This month we are looking for cans of soup. It can be any size, and brand, and flavor, all will be gratefully accepted. Each month the participant/team that brings in the most cans will earn a prize. At the end of the event someone will win the cans to donate as desired. (Here I don't recall exactly how it will be determined who- whether it will be the person who brings in the most cans or by drawing but I will find out.) I would like to be that person as I know exactly where I would want to donate the food. Half to the Stanley Relief and half to the Southern Baptist Association. All that being said..if you have any extra cans of soup to donate..call me, message me and if you need me to meet you somewhere safe I will. If you are wanting to donate but aren't local you can drop a check in the mail and I will purchase the cans to donate and post photos of the cans purchased and when they are dropped off at Relay..

 If you don't want to donate food but would like to donate to Relay to help put an end to cancer you can donate online on my Relay for Life page..

http://main.acsevents.org/goto/RebeccaSRevels

There is a link on this page that will take you to my team page Heart for a Cure.. there is also a link that will take you to the event page where you can find out more about our event.

Thank you in advance for all that you do to help finish this fight and help us celebrate more birthdays. Thank you for helping to feed the hungry.

Rebecca

PO Box 371

Stanley, NC 28164

One can not do it alone

Not too long ago I sent out a email explaining why I do what I do for the American Cancer Society and Relay for Life. Looking back on it now that some time and distance has taken place I may have come off differently than I intended. I was not meaning to sound bragging or boastful. I personally know people who do more and work harder for Relay for Life. I stand in awe of what they do and am honestly envious that I am unable to work side by side and hand in hand with them, every step of the way. Because truth is, one person can not do it. It is simply impossible.

 For those who have never been involved in Relay for Life here is a condensed breakdown of ours. We have a person who is our link with the American Cancer Society in Charlotte. We have a chair and co-chair, our committee members, team captains and team members. Many people who work to insure that our Relay for Life event moves from concept to reality.

 The chairs who work basically non-stop as they seek to imagine, to inspire, to encourage and to accomplish the goal of a successful Relay.

 The Committee chairs who work independently as well as together with members of the committees on their assigned tasks. Logistics, Fundraising, team retention, survivor dinners, bankers to name a few, all and more working diligently. As they work they may bring in others who are talented, who are good providers of needed items, or who knows someone who knows someone who can help in a need.

  Team Captains, those brave souls willing to take on the challenge of leading a group of assorted people toward a common goal. Who through various measures seek to gather together and through individual efforts and collective raise funds, raise awareness and raise participation in Relay.

 Team members, those folks who for reasons known or unknown work hard to bring about a successful event. Who band together, and as one seek to end this once and for all. To find a way to end cancer and all of the misery and heartache it causes.

  A Relay for Life event; a gathering of like-minded people seeking a common goal. An end to cancer. On a predetermined date, at a predetermined place those involved gather at a predetermined time. They have already been given assigned spots to set up their 'camp site' and it is there where their tents and tables go up. Decorations put in place, if merchandise is to be sold it is set out in the most pleasing manner that will draw attention and potential buyers. If it is food that is going to be sold for suggested donations then the preparations for that is made. Coolers set out, grills and burners, power generators put in place. At the end of the field a stage is built and the speakers set up. There will be music, dancing and full enjoyment. Along one side of the field and at various other spots porta johns will be placed. The track will be lined with Luminaria Bags, placed and waiting for the ceremony that will take place at a much later time.

  A couple of hours before the actual event begins the Survivor Dinner will take place. It is a time to celebrate those who have fought or may be fighting and who have won or are winning the battle.

 Last year we had our first 3K fun run, it went over well for the first year and talk is of it happening again this coming year. There was also a Ford test drive event which we are also hoping to repeat.

  At the appointed time the Honor Guard from a local high school took the field, behind them the survivors in attendance took our place on the track. The very first lap of the event is to acknowledge the survivors. The second lap is for the caregivers and then the field is open for all. From seven in the evening until seven in the morning we walk, we dance, we sing, we play and we seriously seek to gain a better understand and more awareness for more people about Relay for Life and its purpose.

  Through the night there will be various events going on. Each hour has a theme, whether its crazy hats or a pajama hour or bubbles or walk backwards. All meant to bring laughter and incite people to stay.

  There will be more that goes on, different things not yet fully thought out or even thought of.

 But no matter what goes on or for how long.. no matter who or how many people attend and stay.. the purpose and intent is always the same. To raise funds for the various projects, as in the Look Good Feel Better, the Hope House, the always manned web site and 1-800 number, the rider programs and the research to find an end, to finally end cancer and the loss and heartache that it brings. It hurts, it seriously hurts to hear that diagnoses whether it is for you or for someone that you love and care for.

 Lets end this- lets bring it about so that we can and will celebrate more birthdays. Join us-- support us--share us. Please consider a donation, be it of your time, your talent or yes, even your dollars. Be a part of the team that finally- puts and end to this fight. Finally ends it, so that I'll never have to send out an email such as this ever again..

 Thank you one and all for taking the time to read this, for being a part of this, for caring.

Click here to visit my PERSONAL page.
If the text above does not appear as a clickable link, you can visit the web address:
http://main.acsevents.org/site/TR?px=5704248&pg=personal&fr_id=61026&fl=en_US&et=CjuuTJPgVgA7qWSCcLzNGA

Click here to view the TEAM page for HEART for a cure
If the text above does not appear as a clickable link, you can visit the web address:
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Thankful not just this time of year..

  The time of year has arrived that has many of us recalling the things that we are thankful for.  There are a lot of things on my list. The thing is, a lot of those things are possible and increased in value because of  one specific thing I am thankful for. Those who know me or have read my posts before can guess what that is I'm sure. (I'm not afraid to guess that every cancer survivor has a list somewhat like mine) 

 I am thankful that my cancer was caught early.

 Because. It was much easier to treat. I underwent the biopsy that confirmed that I had cancer. I had a lumpectomy followed by radiation treatments.  Put in a couple of sentences it is made to sound easy- it wasn't- but it was easier.

Because. I am still here. I am still able to spend time with my family. We have always been a close family, caring for each other, looking out for each other, always having each other's  back. Even though my cancer was in 2008 and I'm fine now- I will forever in my memory see the expression on my brother's face when he found out. It is not fun when you are having to realize and admit that we are not immortal or invincible. I'm thankful that I am still a target for family teasing and hugs. That I'm getting to see the next generation being born. I can still visit with family, talk with them over the phone, online or in person. Laughing, discussing, educating, continuing on with life...together.

Because. I am still here. I am getting to see what a fine young man my son has-and continues- to become. We get to laugh and joke and deal with the every day things. We get to explore the virtual worlds in video games and the real world and its happenings. I can still work on that process of growing old with my husband. Continue with all of those plans that we tend to make and that bucket list that is ever growing.

Because. I am still here. I can take those long walks in the woods, listening to the wildlife and birds around me. I can feel the leaves and grass underfoot. I can watch the ripples dance across the pond and see the trees dancing in the breeze as I watch clouds drift past, their reflections sailing across the surface of the pond. Hearing and seeing the fish as they break water jumping for a meal. Hear the deer blowing in the distance of running away if I get too close for comfort. Seeing the beauty of wildlife as they move about in the woods. This time of year I'm enjoying the variety of colors painting the landscape, should we get snow this year that blanket of white will change the scenery entirely as will spring and the new life that comes with it.

Because. I am still here. I can go places. I can visit the local ones, the parks, the museums, the stores. I can walk without worries, seeing and exploring. I can go alone, or with friends. I can when time and finances allow wander off a little farther. Enjoying the differences, sights, sounds and feelings.

Because. I am still here. I can still enjoy the company of friends and the solitude of my walks. I can work. I can play. I can dream. I can attempt to do everything that I possibly can to help others find themselves in the same place. Survivor.

Because-- the list is longer. But I won't drag it out. I'm thankful for being a survivor. I'm thankful that I have people who support me in my Relay activities. I'm thankful that over the course of time more and more people are surviving cancer. We can do this.... we can work together to change the statistics. We can win -- finish the fight. We can beat cancer ....together. And knowing that, makes me thankful.

Join me? Join my team or create your own. Participate, donate, help those who are fighting win, help those who have won..help others. So they can say the things that they are thankful for and one of those be they are a survivor.