Tasty Treats!

In my quest for finding recipes that I can eat and don’t taste like cardboard, or consist of a bowl of kale. . . I’ve come across a few winners.

So, I decided to share a few of those with you here.

My dietary constraints are cancer and diabetes. Sugar-free is an absolute necessity, and with diabetes, low carb count is essential as well.

I have been cooking with whole grains, fresh foods, mostly lean proteins – fish and poultry, and very few processed foods of any sort.

I feel great most of the time. I feel so much healthier than I was at this time last year. Small changes add up to big results.

Here’s a tasty recipe if you want to make just one healthy switch in your diet.

Banana – Blueberry Muffins

• servings – 12 muffins
• Prep – 20 minutes, Bake 15 minutes
• Oven – 400 F

INGREDIENTS:

• 1  cup all purpose flour
• 3/4 cups whole wheat flour
• 1/3 cup packed brown sugar ( I use Swerve baking brown sugar substitute)
• 2 tsp baking powder
• 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 3/4 cup mashed ripe banana
• 1/2 cup fat-free milk
• 1/4 cup butter, melted
• 1 egg, lightly beaten
• 1 tsp vanilla
• 3/4 cup fresh blueberries

Preheat oven to 400.F Grease 12 muffin cups. set aside.

In a medium bowl stir together flour, brown sugar, baking powder, cinnamon, and salt. Make a well in the center of flour mixture, set aside. IN another bowl, combine banana, milk, butter, egg, and vanilla.

Add banana mixture all at once to flour mixture. Stir just until moistened. Batter will be lumpy. Fold in blueberries. Spoon batter into prepared muffin cups. filling each about three-fourths full. Bake for 15 to 20 minutes or until golden brown on top. Cool on wire rack, just five minutes then serve warm.

Nutritional info per muffin: 172 calories,  4 g total fat, (3 g saturated with real butter) 11 mg cholesterol, 135 mg sodium, 25 grams of carbs, 3 g protein.

I gotta be honest,  I used a few more blueberries than the recommended amount. What can I say, I like blueberries!

It’s good to have nutritious tasty foods! Hope you enjoy. Let me know if you try the recipe and what you think! Write on my friends, write on!

Chill Out!

This post deals with the third factor that we can have control over to improve our odds of not having cancer or having a recurrence.

There are four areas. They are:

1. Nutrition
2. Activity
3. Stress Management
4. Toxins

Today my focus is on stress management.

I am all ears.  I seriously need to learn how to handle stress. Many of the times I get sick it was stress induced.  I  tend to stuff it down until things are so volatile I explode emotionally.

 

There are numerous things that you can do to relax and unwind. I’m going to share with you the ones suggested to me, and the ones I have found to help reduce stress.

Yoga, meditation, Tai Chi, and  a daily devotional were at the top of lists of suggestions. My attemps at yoga were not stress reducing.  The instructor was good,  the moves weren’t  beyond a normal person’s range,  but with a back injury, any pressure on the lower spine caused pain and all floor moves were a strain. I am interested in trying Tai Chi. I have asked at our local YMCA if they offer it,  if not I may look it up on Youtube.

I have a daily devotional, and I journal in my bullet journal.  I find that by writing down my thoughts in my bujo,  I tend to write it down, and not vent to others.  This seems to be somewhat calming because as I write it out, I can often think of how to resolve or  see that I need to shake it off.

Exercise in various forms can be a huge stress releiver. The swim classes that I have been taking are relaxing to me. Walking on a treadmill is not relaxing,  but  going for a walk at the park is very relaxing. OK, maybe not while I am huffing up that little hill on the backside,  but when I am finished and have walked the distance,  there is a satisfaction of accomplishment and a soothing effect on the entire body.  When I was exercising regularly a few years ago,  I would use the elliptical and I participated in a kickboxing class. I really enjoyed the kickboxing,  but then they dropped it.  I didn’t feel like the elliptical was helping in stress reduction, although it was helping me to achieve better cardiovascular fitness so in effect it really was helping to reduce my stress!

A healthy nutritious diet can also reduce stress whereas a high junkfood diet can contribute to additional stress in your body.

Adult coloring books. There is something very gratifying about coloring in those little spaces! My husband bought me a couple different types of coloring books, and I recently purchased a coloring book planner.  My attention lately has been fully devoted to the planner.  If I’m not jotting my to do list, and scheduling apointments, I’m coloring in the margins. The only time this isn’t relaxing is when my eyes are strained, and it becomes aggravating and can actually lead to a headache.

A glass of wine. Red wine has  many benefits,  one of which is to relax you. My oncologist stated that a glass of red wine, three times a week would be  beneficial for my health and well being. Three glasses, not three bottles.

Some  people find fishing relaxing and a way to cope with stress. Others  will paint furniture or landscapes. I am going to try my hand at the rock painting and leave them around our area. I’ll take a picture of them once I go find some flat river rocks.

Even with all of these options,   I  have a hard time with stress management. I tend to be one of those people who wears their heart on their sleeve and take things to heart. I get wound up when things don’t go as planned, which is most of the time. I get upset when others don’t do their part. I worry about my kids,  where they are what they are doing, whether they are safe. I worry about the cancer –  what if it comes back, what if it spreads next time,  what if my girls end up with it, what if . . . and then I am so wound up that even the bottle of wine doesn’t help.

My sister’s solution is Xanax.  I don’t have a prescription to Xanax, but I am wondering  how in the world I am going to manage this emotional rollercoaster that I have been on ever since being diagnosed. The medications only contribute more, causing my emotions to be heightened.

While you are reading this, I will be practicing my favorite form of relaxation: toes in the sand.

What do you do to unwind? How do you manage the daily stress? The emotional stress? What form of stress releif do you practice?

I will do everything within my power to never have to go through this again, including changing my lifestyle completely.

Write on my friends, write on.

 

You’ve Got to Move It!

There are four things that you can do to improve your odds of not having cancer or having a recurrence of cancer. They are:

1. Nutrition
2. Activity
3. Stress Management
4. Toxins

Today my focus is on the second one, activity.

It is recommended that we move 10,000 steps a day and that we are active for at least 30 minutes a day, six days a week. Now, that is the bare minimum.

Coming off the end of radiation treatment,  the fatigue was overwhelming. I had very little energy to do anything more than going to my treatments, walk up and down the hall a few times a day, and slept the bulk of the time.

Now that I am recovering from the fatigue,  it’s still lingering but not nearly as bad.

The first time I went to the park to walk, I had to sit on a park bench after just a few minutes. I ended up doing a half mile but stopping three times because I was so weak. My mind goes instantly to a few years ago when I was diligently doing my cardio, working for an hour at a time on an elliptical, treadmill, or multi-trainer.  But I kept at it.  The next week I was able to do fifteen minutes continuously. The following week I was up to 18 minutes.

I started doing some videos at home with Fitness Marshall. I could barely do one, then rest and do another later. Little by little though I am gaining strength and endurance.

For everyone,  it is recommended that we get 30 minutes of cardio movement daily. For a cancer patient, it is vitally important. Movement increases your blood flow, it strengthens your veins, it strengthens your heart.  You don’t have to run marathons –  thank God or I’d be screwed.

In fact, starting off it is recommended that we engage in a moderate exercise of 30 minutes. Coming off of radiation 30 minutes was overwhelming. Nobody was pressuring me to do more except my own inner drive.  I had to come to terms with the reality of where I was,  what I had been through, and know that if I kept at it,  I would see improvement.

Well, I have. I’m not there yet but I’ve improved.  I can stay on the treadmill for nearly 30 minutes at a time.  I can keep up with the Zumba class for nearly the full 45 minutes. I started an aqua aerobics class today and managed the entire class without having to stop. That may not sound like much to some of you, but considering just a few weeks ago, I had to sit on the park bench after only ten minutes,  it’s progress.

I see many people that set a goal to run a marathon or a 5K. If you like to run go for it. I need to lose a significant amount of weight before I would feel comfortable running.  I think it would be damaging to my knees at my current weight.

I want to be able to walk down the beach to the pier without sucking wind. I want to be able to go  up the stairs without feeling exhausted.  I want to be able to do the things I need to do throughout the day without feeling like I need a nap. Not that there is anything wrong with naps,  but when you feel drained every day after just cleaning the bathroom,  it doesn’t get the house clean.

I know it will be there waiting for me tomorrow,  but when you go in the bathroom and it smells like toilet. . . . .  some things have to be done now.

Speaking of current weight . . . I haven’t been making weekly posts or anything,  but I am down 32 pounds since surgery on May 3rd.

A lot of that was due to not having much appetite with new medications to take, general nausea from chemo medicines, facing side effects of treatments, learning what foods would stay down and be tolerated because I do not like to puke.

The last ten, however, has been hard fought. I have reached a point where nausea has subsided or I’ve just learned which foods to avoid. My appetite on some days makes me feel ravenous. I have to be careful,  a lot of bread type things do not cause nausea and they are easy to grab. Pretzels, toast with peanut butter, crackers,  are all former go to snacks.

I have to limit my carbs. Whether caused by the stress of all of this or just timing with genetics and being overweight,  but I was also diagnosed with diabetes so I have to learn how to eat differently. As I mentioned last week,  the dietician has been one of the best parts of my treatment plan.  When my primary doctor told me to watch my carbs, he said no more than 15 carbs.

I was very careful not to eat more than 15 carbs for the entire day. That isn’t a  lot.  So, I go to the dietician and she says limit each item to 15 grams of carbs,  but I should have 45 grams a day. Well,  That was also why I lost a few of those pounds.

Exercise can help in weight loss. My goal, however, is not to exercise to lose weight. My goal is to exercise, to a minimum of 30 minutes a day in some form or other to improve my quality of life and prevent the recurrence of cancer.

I have been active at least three days a week for the past month. That is a big improvement from the previous three months. This week starts my five days a week plan.  I don’t know how long it will take me to be comfortable at this level, but I’ve always heard that beyond your comfort zone is when you see improvement.

The important thing is to start where you are.  If you walk to the end of your driveway and back and that is all you can do,  then shoot for doing that every day for at least a week before increasing.  Then, do it twice a day for a while until that is comfortable. Then add something else.

You don’t have to join a gym,   you can walk in your neighborhood.  You can exercise with youtube videos.  You can do jumping jacks in your living room – well, maybe you can.  I couldn’t a few weeks ago.  I didn’t have the energy after radiation. Who knows, maybe next week I will.

Most of us need to take better care of ourselves. I certainly do. This is a hard lesson for me,  to make myself a priority and take care of myself.

As I prepare a lesson for tonight and will have to wear one of those paper hospital masks to protect myself from germs because I will be around people,  I am reminded that this is worth it.  I am worth it.

 

I will do everything within my power to never have to go through this again.

Write on my friends, write on.

 

Proper Nutrition for Preventing Cancer Reccurrence

Last week I posted No Cancer formed against me shall prosper,

today I’d like to address the first of four areas that is within our power to control.

Obesity increases your odds for a heart attack and diabetes, the two most medicated conditions in our society.

Obesity increases your odds for cancer. This is something I never heard before the diagnosis of breast cancer. Certain cancers like breast cancer feed off of the hormone estrogen, which is carried in the fat cells, and the more fat cells, the more estrogen, the higher your risk for cancer.

Don’t believe me?  Go here:  American Cancer Society

Sugar feeds cancer as well.

Let me tell you,  there is nothing that will put the fear of dying into you like CANCER.

Much like diabetes, cancer can be self-inflicted.

There are four areas that we can have control of whether or not we get cancer or get a recurrence of cancer.  Once you have been diagnosed with cancer,  there is always a risk of it returning. You’re always looking over your shoulder.  I want to put as much distance between me and cancer as I can.

IF I CAUSED THIS,  THEN I CAN FIX THIS.

I can at least do everything within my power to improve my odds of survival.  The first major area to help prevent or avoid a recurrence is proper nutrition.

A well-balanced diet, consisting mainly of plant-based nutrients with lean proteins as the best dietary plan that I ‘ve seen prescribed by doctors and the American Cancer Society.  I looked at various diet plans: juicing, (not recommended for diabetic patients) vegetarian, (also not recommended for diabetic patients) Mediterranean, South Beach, and the recommended My Plate diet plan.

The dietary plan that works best for me is a modified MyPlate plan that leans towards Mediterranean. This excludes sugar, soda, processed meats, processed foods, chemical laden anything. Which means  no more: soda, (yes I occasionally would enjoy a Coke, or Mountain Dew) bacon (ouch that really hurts but carcinogenic) hot dogs, bologna, processed meats, smoked sausage, processed cereals,  Kraft mac and cheese in a box (no more powdered cheese sauce mix), alcohol (I’m going to miss my wine),anything soy (soy doesn’t play well with breast cancer), and reduced red meats.  No turkey bacon– have you ever read the list of ingredients to make that? Talk about processed!

Think about the sugar alone –  have you ever checked the labels for ingredients to see if it has sugar? How many sugars? There is sugar in things you would never imagine. Crackers, for instance, some of them contain sugar.

I can have red meats once a week. So if I opt for a burger,  that is my red meat for the week.  If I have a slice of ham for breakfast, that counts for the week.

Just about the entire center section of the grocery store I can bypass. The bulk of my diet – no pun intended – is fresh fruits and vegetables. I am limited on the number of carbs I can have because of the diabetic issues, and I am hoping that over time and by following this plan, as my weight drops that I can lose the diabetic medications as well.

Part of the whole cancer treatment plan is seeing a dietician. Best part of the plan for me! It certainly beats the radiation therapy by a mile!

In all honesty, this has been a difficult change to make. A lifetime of bad eating habits have to be changed. So, I’ve been learning to adapt to a new way of eating because quite frankly,  my old habits were killing me – literally. It’s really easy to say no to the foods I shouldn’t eat,  all I have to do is look at my scars.

In order to give myself the best chance of beating cancer, I employ the top 10 list of nutrient dense foods. These are high in phytochemicals, which contain antioxidants, which help fight cancer. I eat  at least one of these a day.

TOP 10 Nutrient Dense Foods:

1. Salmon

Not all fish is created equal. Salmon, and other fatty types of fish, contain the greatest amount of Omega-3s. Omega-3 fatty acids are extremely important for the optimal function of your body. They’re linked to improved wellbeing and a lower risk of many serious diseases .

Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients.

A 3.5 ounce piece of wild salmon contains 2.8 grams of Omega-3s, along with lots of high quality animal protein and a ton of vitamins and minerals… including large amounts of Magnesium, Potassium, Selenium and all the B-vitamins .

It is a good idea to eat fatty fish at least once or twice a week, to get all the Omega-3s that your body (and brain) desperately need. Studies show that the people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and a plethora of common diseases.

Also,  salmon tastes awesome and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.

2. Kale

Of all the super healthy leafy greens, kale is king. It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.

A 2/3 cup portion of kale contains:

• 200% of the RDA for Vitamin C.
• 300% of the RDA for Vitamin A (from beta-carotene).
• 1000% of the RDA for Vitamin K1.
• Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.

This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.

Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed.

Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies.

BOTTOM LINE: Kale is one of the most nutrient dense vegetables you can eat, with large amounts of vitamins, minerals and cancer-fighting compounds.

3. Garlic

Garlic really is an amazing ingredient. Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious. It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium.

But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic. There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL… which should lead to a reduced risk of heart disease down the line.

It also has various cancer-fighting properties. Studies show that the people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach. Garlic is also very potent at killing pathogens like bacteria and fungi.

BOTTOM LINE:Garlic is both tasty and extremely healthy. It is highly nutritious and the bioactive compounds in it have known disease fighting properties.

4. Shellfish

Out of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all. This includes clams, oysters, scallops, and various others.

Clams are among the best sources of vitamin B12 in existence, with a 100 grams of clams supplying over 16 times the RDA! It is also loaded with other nutrients, including Vitamin C, B-Vitamins, Potassium, Selenium and Iron.

Really, shellfish are among the most nutritious foods in existence. Unfortunately, people rarely consume them.

BOTTOM LINE:Shellfish are among the most nutritious organisms found in the sea. They are very high in important nutrients like Vitamin B12 and Zinc. Really,  who needs encouragement to eat more shellfish, right?

5. Blueberries

When it comes to the nutritional value of fruits, blueberries are in a league of their own. Although they’re not as high in vitamins and minerals as vegetables (calorie for calorie), the antioxidant content is where they really shine. They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain.

Several studies have examined the health effects of blueberries in humans. One study found that blueberries improved memory in older adults. Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol, when they added blueberries to their diet.

This finding makes sense, given that eating blueberries has been shown to increase the antioxidant value of the blood. Then multiple studies in test tubes and experimental animals suggest that blueberries can help fight cancer.

BOTTOM LINE:Blueberries are very nutritious compared to most fruits and are loaded with powerful antioxidants, some of which can increase the antioxidant value of the blood and have protective effects on the brain.

6. Dark Chocolate (Cocoa)

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.

It is loaded with fiber, iron, magnesium, copper and manganese. But the biggest factor is its amazing range of antioxidants. In fact, a study showed that cocoa and dark chocolate scored higher than any other food they tested, which included blueberries and acai berries.

There are multiple studies in humans showing that dark chocolate has powerful health benefits… including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function .

 

Make sure to get dark chocolate with a 70% cocoa content, at least. The best ones contain 85% cocoa or higher. Eating a small square of quality dark chocolate every day may be one of the best ways to “supplement” your diet with additional antioxidants. Permission to eat chocolate!

7. Spinach

Popeye knew what was up: Spinach is one of best sources of potassium and is also rich in vitamin K, vitamin A, manganese, folate, and iron. One cup raw provides over half of your daily recommended value (DV) for vitamin A, which is necessary for healthy vision, immune system, and reproduction. Want even more? Cooked leaves provides over 100 percent! Sauté in a little olive oil and garlic to accompany your dinner or add to a salad.

8. Brussel Sprout:

Brussels sprouts get a bad rap, but their nutrient profile will set the record straight: One cup cooked provides 195 percent daily  of vitamin K—crucial in helping your body absorb calcium—and 125 percent of vitamin C, which plays an important role in the formation of collagen, the main support system of skin, which helps to reduce wrinkles. Plus, they offer more than 10 percent of your vitamin A, vitamin B-6, folate, potassium, and manganese needs for the day. Try roasting brussels sprouts with olive oil and then tossing in balsamic vinegar to enhance their flavor.

9. Almonds:

We might not always think of almonds as produce, but remember they do come from a tree. Almonds are a great source of vitamin E, biotin, manganese, copper, magnesium, phosphorous, fiber, and heart-healthy monounsaturated fats. They’re the perfect afternoon snack to rack up nutrients and help hold you over ’til dinner. Just be sure to stick with a one-ounce serving (shot glass size) or you’ll wind up consuming too many calories.

10. Sweet Potatoes:

Sweet potatoes are, of course, best known for being a great source of beta-carotene (hence the deep orange color), which may reduce the risk of developing certain types of cancer, decrease heart disease, protect against asthma, and slow down the aging process. But one medium sweet potato also provides over 100 percent of your daily needs for vitamin A, 37 percent for vitamin C, 16 percent for vitamin B6, 15 percent for potassium, and 28 percent for manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate in the bright veggie.

I have had either spinach or kale nearly every day. Brussel sprouts makes a good side with salmon. Half of a sweet potato with a little salt and pepper is very satisfying. Blueberries are one of my favorites.  I like to have blueberries with cottage cheese, with a little lemon zest.

There are more nutrient dense foods, but these are my fast go to foods to ensure that I get the nutrients I need. I hope this helps some of you,  it’s sort of my go to cheat list when I am pressed for time,  haven’t thought out what to cook for dinner or what sides to have. It’s super simple to throw together a salad that includes either kale or spinach.

Any excuse to add shellfish to my diet is a good one.  Since I have to eliminate red meat from my diet most of the time, shellfish and fish have been staples. Plus, a light meal of crab salad replacing that burger is much more satisfying.

If you find this interesting,  then leave  a message.  I’m considering sharing recipes for this new eating plan.  It may not be a big deal for most of you,  but growing up in middle America, in a large family that celebrated with food, it’s certainly a deal for me.

Let me know what you think.  Would you like to see recipes?

Cancer took a big part of my peace of mind and has left me with a compromised immune system.scars, I am determined to do everything within my power to never have to go through this again.

Write on my friends, write on.

 

No Cancer Formed Against Me. . .

My husband recently bought me a tee shirt that states: NO Cancer formed against me shall prosper.  A take on the scripture:

 No weapon that is formed against thee shall prosper; . . . 

Isa.54:17  – King James Version

The fight against cancer is like no other battle that you will ever face. The doctor can tell you, you’ve got high blood pressure, it could lead to a stroke.  But many people go right on with what they have been doing until the day it happens and then everyone is shocked that  Uncle Joe had a stroke.

You have a family history of diabetes, chances are you will get it too.  I have three generations of diabetes in my family –  maybe more but I don’t think medical practice documented anything prior to that, and they didn’t live long either. OK,  I know I should make some changes.  I don’t want to be taking insulin.  Then I go right back to devouring sugar laden brownies, and a bag of cheetos, and fast food fries, and, and, and.

You will see all over the news,  the tv commercials for hospitals supposedly to help us as a nation improve our health that obesity is linked to heart disease and diabetes. Statistics puts 2 out of 3 adults in America today as overweight or obese.

This is scary: Obesity increases your odds for a heart attack and diabetes, the two most medicated conditions in our society.

I’ll tell you something even scarier: Obesity increases your odds for cancer. This is something I never heard before getting it. Cancer is far scarier than heart disease or diabetes because we know people who live with it.  “Oh yeah, my dad takes heart medications. My sister has diabetes, I don’t know how she administers her shots every day.”

This is something I never heard before getting it. Cancer is far scarier than heart disease or diabetes because we know people who live with it.  “Oh yeah, my dad takes heart medications. My sister has diabetes, I don’t know how she administers her shots every day.”

Certain cancers like breast cancer feed off of the hormone estrogen, which is carried in the fat cells, and the more fat cells, the more estrogen, the higher your risk for cancer.

Don’t believe me?  Go here:  American Cancer Society

I don’t think it’s any secret to anyone here that I am overweight.  I am obese. My whole family is large. I contributed it to my genes, upbringing, yes and learned habits. We all ate wrong foods, too large portions, and lots of sugary desserts. (My mother was an excellent baker!)

Sugar feeds cancer as well.  I have dabbled with going sugar-free for a few years, but then at Easter or Christmas there would be a dessert table laden with scrumptious sweets and I would indulge.  I have been sugar-free since May 3rd, the day of my surgery.

Let me tell you,  there is nothing that will put the fear of dying into you like CANCER.

I’m not ready to go yet. I want to live to be a pain in the butt for my girls and hopefully, some day have grandkids. Therefore, I have been reading everything I can to keep from having a second bout with cancer. I count myself as blessed to have been given a second chance,  I don’t want to waste it.

It is with mixed emotions that I share this next bit – because a part of me wants to claim the victim role.

Breast cancer? Why me?  What did I do? I don’t have any family history. 

Much like diabetes, cancer can be self-inflicted.

But how? 

There are four areas that we can have control of whether or not we get cancer or get a recurrence of cancer.  Once you have been diagnosed with cancer,  there is always a risk of it returning. You’re always looking over your shoulder.  I want to put as much distance between me and cancer as I can.

So, logic would dictate:

IF I CAUSED THIS,  THEN I CAN FIX THIS.

There are four areas that we can take control:

1. Nutrition
2. Activity
3. Stress Management
4. Toxins

Over the next four weeks on Monday I will be addressing these. I’m not trying to tell anyone what to do, or what to eat. The fact is, these past four months have scared me witless in a way that the doctor telling me I need to lose weight never could.  NOT ONCE did anyone ever say, being fat can cause cancer. I was told, ‘You need to lose weight’ (Tell me something I don’t already know.) ‘You have a family history of diabetes.’ (I know, I really need to watch my carbs and sugar.) ‘Being overweight is hard on your joints.’ (Ya think? You try carrying around this extra weight all the time!) It can lead to heart disease. (I need to get back to the gym.)

But not once did anyone ever tell me, You know, I know you feel like you’re a victim in this but if you continue in this lifestyle, obesity is linked to breast cancer and you could get cancer.

I’m pretty smart about most things but when it came to my own health, I was a moron. I knew I needed to make changes just like everyone knows that pizza isn’t on the biggest loser diet plan. I knew I needed to get back to the gym but . . . . and then the excuses begin. Cancer, however, got my full attention, woke me up out of the stupor I was in. A sugar laden processed food lack of movement Michelin man stupor.

Cancer took part of my breast,  part of my dignity,  a big part of my peace of mind, and has left me with a compromised immune system, scars, and a determination that I will do everything within my power to never have to go through this again.

Now, having said that. . . you can do everything right and cancer isn’t selective. But I want to do everything I can to decrease the chances of it returning.

What about you?  How would you react? Do you think I am overcompensating? Do you think I am irrational?

Write on my friends, write on.

 

A to Z Challenge – U,V

U – USB

A familiar thing that we can’t seem to function without!  To connect my phone to the computer to download my pictures, then be able to upload them onto here. Only one problem with that, yesterday and most of today I have not had any internet access.  Isn’t it amazing how fast we become dependent on technology? Ten years ago I was quite happily oblivious to computer usage except that which I used for work.  For the past couple of days, when I have internet access, it’s like having dial up again. Talk about wanting to bang your head on the wall. The other U word I came up with was undies and I’m not posting a pic of those. Yeah, there are  some things that  the world does not need to see.

Moving on!

V – Virginia

 

My mother – Virginia. She passed away April 11, 2009.  She  had many good qualities, would help anyone that needed it, would give you the shirt off of her back, and greatly enjoyed giving to others. She was hard on her  children, because she wanted us to excel in our lives.  She doted on her grandkids, every single one of them.

V- Vegetables

So colorful and healthy! (Can you tell I just went grocery shopping?)  Quality food begins with fresh produce! Well, that’s all the time I have for today since the internet has been wonky. Write on my friends, and  take

Write on my friends, Write on!

Ellie

A to Z Challenge – R

 

R – Red Wine & Roses

 

You had to know I would  use this as one of my R words, right?

My very first published book! This is contemporary romance, and a bit steamy! According to one of the reviews, too steamy.

Most of my manuscripts are paranormal fantasy. This one is a stand alone. I loved writing it,  but I already know some things I will do differently in my next romance.

Red Wine & Roses – get your copy and leave me a review!

 

 

 

R – Reviews

The all important reviews for a book.  I don’t know how many readers actually read the review before purchasing, but to an author, it’s vitally important to receive reviews.

Wonderful Romance, extra Spicy

Couldn’t Put This Book Down

I Loved The Characters

 

R – Rice

 

 

Rice is the mainstay of most of the world’s diet.  It is versatile, so it’s used in a variety of  cooking styles. For instance Spanish Rice next to the Chimichanga and refried beans, Fried rice with the sweet and sour shrimp,  steamed rice with chicken ala king, or my favorite . . RISOTTO.

Which requires a RECIPE

If you can’t get any morels,  then you can substitute another type such as Portobello. Morels are best, but they are hard to find/get.

 

 

Risotto with Morels

Ingredients:
1/2 pound  morel mushrooms, chopped into small pieces – rinsed and soaked in salt water then drain on a paper towel
4 cups chicken stock
6 tablespoons (3/4 stick) unsalted butter
2 ounces bacon, cooked drained and chopped
1/2 cup sliced scallions
1 1/2 cups Arborio rice
1/2 cup dry white wine
1/2 teaspoon saffron threads
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2/3 cup freshly grated Parmesan cheese, plus extra for serving
freshly chopped parsley

Directions:

In a saucepan, heat the chicken stock with the 2 cups of water and bring to a simmer.
In a  Dutch oven, melt the butter and the morels, and bacon, saute for about 5 minutes.  Add the rice and stir to coat the grains with butter. Add the wine and cook for 2 minutes. Add 2 full ladles of the chicken stock mixture to the rice plus the saffron, salt, and pepper. Stir and simmer over low heat until the stock is absorbed,  10 minutes. Continue to add the stock mixture, 2 ladles at a time, stirring every few minutes. Each time, cook until the mixture seems a little dry before adding more of the stock mixture. Continue until the rice is cooked through, but still al dente, about 25 to 30 minutes total. When done, the risotto should be thick and creamy and not  dry. Remove from  heat, stir in the Parmesan cheese. Serve  with extra cheese and a sprinkle of parsley.

R- Rash

While poking around in the garage working on furniture  restoration, I’ve gotten into something that has irritated my skin. The sad thing is I have no clue as to what it was, so I’m likely to repeat this.

 

And technically, I did not take this picture. My daughter took it of me.

Write on my friends, write on!

Ellie

 

A to Z Challenge – Q

 Q -quinoa

An amazing super food! There are so many ways to incorporate this into your diet. Here are a few suggestions:

1.  use instead of rice, or combined with rice
2. use in place of bread crumbs in meatloaf
3. use as you would oatmeal in the morning – add your favorite toppings. Mine are peaches, cream, and a little honey.
4. Make quinoa cookies – pretty much like you would make oatmeal cookies.
5. Add it to a basic bread recipe!
6. Add some to your salad before drizzling your favorite dressing over it.

Q – Queen

 

Queen -of hearts,  of diamonds, spades, but what about clubs? Are there no songs to commemorate the queen of clubs?

Many of you may not know this,  but a friend of mine has immortalized me as the evil queen (mwahaha haha- cackles with evil laughter) in  not one but two of her books.  OK, so the second is a sequel to the first but never the less I am immortalized as evil queen Ellie!  Apparently Queen Ellie has a thing for shrimp, not the kind you eat but rather a character that is a shrimp. Interesting.

I considered snapping a few pics for queen-sized, but naaaaaaaahhhh!

 

Q – Quackers

Baby ducks –  ok so it’s a stretch. But come on –  are these not the cutest things? Spring time is flourishing with flora and fauna!

These precious babies bring a smile to my face when then my legs are nearly shaking on the last lap around the pond.

 

Q – Quilt

OK,  I don’t know what the deal is but we saw numerous of these, all different on the ends of barns as we drove through northern Missouri and Iowa. Is this an Amish thing? Mennonite? Is there some symbolic meaning behind it?  I don’t know but  it got us talking.

 

If anyone wants to fill me in on why  so many people have a quilt block design on their barns, I’d love to know.  Have a fabulous day!

 Write on my friends, write on!

Ellie

 

A to Z Challenge – P

piano

P – Piano

I spent countless hours sitting at the piano during lessons. It provided me  a means to earn some income during college. Years later I inherited my mother’s parlor grand piano which I was unable to keep.  It is now the focal point for a new project of healing.

P – Palm

*SIGH* Longing for the sandy beaches and fluttering palm branches of a tropical location.

I can hardly wait until we can take a vacation! Sand, sea, palms, and of course a drink in hand a book in the other and a chaise lounge in the sun. Which brings me to another P word – Panama City Beach. It’s not the Bahamas, but we found a  fantastic hotel right on the beach down there.  I think we should plan a trip for this summer!

P – Pasta

Who doesn’t love some pasta on their menu? Whether it’s spaghetti Bolognese,  fettuccine alfredo, macaroni and cheese, or penne con pesche,  pasta is a filling and satisfying meal. Having cut down on carbohydrates, we don’t have it nearly as often as we used to but every once in a while, nothing hits the spot like a pasta dish.

What P words wet your appetite? Spark your imagination? Have you dreamed for a getaway?

Maybe if I sell a few more of my repurposed items  it will fund our vacation to Panama City Beach.  Or sell a few more books! Y’all like to read, right?

I’m seriously going to push for that! Which means I need to roll up my sleeves and  get busy at the workbench and my writer’s desk.

Write on my friends, write on!

Ellie

 

A to Z Challenge – N

 

N- Notes & Notebooks

 

Old school is still the best way for me to brainstorm. I pot my notes into a notebook, this one is a cheap composition book  purchased during back to school sales. I think it was all of 49 cents. I tab my pages at the beginning of a section. When I have something I add to it. It may sit untouched for weeks, but when I need to go find that one thing that I wrote down, I will have it. Those tab things from post-its are great!

 

 

N-Nails

Such handy little things, nails.  These are for hanging decor and picture hangers. No, it’s not the same thing.  Sometimes you need a nail to hang something, other times you need one of those angled metal hook things –  a picture hanger. I’ve been tackling a few  things on my to do list.

I’ve waited for the hubs to “get around to it” for ages. It’s actually better if I tackle it because I know what I want. Never mind the extra holes in the wall.  They will get patched next time we paint. I’m nonplussed by little details like that –  I try to get it right the first time,  but hey, life goes on when you get your nail half an inch to the left too far and have to do it over. A little dab of toothpaste, smoothed out with an old gift card hides that sucker. And a little dab of paint from the leftover can we keep stored in the basement.

N-Noodles

The beginning  of one of my family’s favorite meals:

Crab alfredo

Bear with me on this one,  I am trying to remember as if I were making it because  this was a throw together meal.

1 package of medium egg noodles

3 cups water

1 package of artificial crab meat, torn into pieces

1 package of scallions chopped into small pieces ( about 1/2 cup of scallions)

fresh spinach with the stems removed ( about 2 cups of fresh spinach)

1 jar alfredo sauce

1/2 cup of  parmesan

1 cup milk

2 Tablespoons butter

salt and pepper

In a large skillet or electric skillet (this is what I use to make this dish), put noodles in skillet, add water and a pinch of salt. Bring to a boil. Stir occasionally to keep pasta from sticking to the pan. Water will absorb. Once the pasta is cooked al dente –  which is only about seven minutes – egg noodles cook fast. Add butter and stir around. Pour jar of alfredo sauce over noodles. Stir to coat evenly, pour milk into the jar, shake up and add. ( Sauce thickens so this isn’t going to make your sauce too thin, plus you’re going to add more cheese.)  Add milk, stirring in.

Make sure the pasta is evenly coated. Add torn pieces of crab meat. Add scallions.  Layer  fresh spinach over the top. Add salt and pepper, cover for just a couple of minutes while preparing your salad and setting the table.

Uncover, scoop onto the plate, top with  some grated parmesan and a twist of freshly ground black pepper.

Super simple, healthy and satisfying.

Let me know if you decide to try my concoction! My kids love it and they have never complained about the spinach!

Have a fabulous day!

 Write on my friends, write on!

Ellie