Be Well South Dakota

Just sharing that I am so excited to be part of a new blogging adventure, Be Well South Dakota.  We are a team of bloggers who will be blogging about our health and wellness journey.  We hope to inspire and educate residents of our great state to become a healthier state, one step at a time.

Our site has been up and running for a few weeks, if you have time...check out our vlog at  Welcome to Be Well South Dakota.

If you visit the site, don't forget to subscribe so you too can be inspired on your wellness journey!

Walking With Wellness Wednesday

Often when it comes to wellness, we tend to focus on changes we need to make for a healthy lifestyle.  At times it is good to stop and recognize the good things that are happening in our lives.

Today spend a few minutes appreciating your accomplishments from this past week. 

Can you challenge yourself to list 10 things?

I'll start.

1. I flew to Montana. (only 2nd time traveling by air)

2. I have walked every day.

3.  I tried some new vegetarian dishes.

4. I played hide n seek.

5. I hung out at a college campus.

6. I've had chia tea every day.

7. I was asked to pray with a group of college students.

8. I spent some time dreaming.

9. I hung laundry on the clothes line.

10.  And discovered a new way of getting around town.

Q. Care to share some of your good things from this past week?

Walking With Wellness Wednesday

Well, you know what they say about the road of good intentions??  When I started the "Walking with Wellness Wednesday," I thought...how hard can it be to have a regular weekly post?  The challenge for me, Wednesday's keep coming faster and faster. 

I am going to be honest...I ran out of time this weekend to do the research I needed so I could write an educated post on nutrition.  So, instead, how about I share an update on my physical activity and weight loss?

Since there hasn't been much weight loss, I'll discuss my exercise endeavors first.  You know how we all have different learning styles?  Well, did you know we can have different exercise styles, too?  For many years I would lay out the perfect exercise routing, only to quit the plan 2 days into it.  Guess what?  I was making the wrong type of plan for me.  I like people...so it only makes sense that going to the gym with someone would be a big motivator for me--and it has proven to be my ticket to sticking to my plan! 

During the work week, I have started "circuit training" with a few coworkers at a gym only a few blocks from our office.  The first few days of training I felt like a "geek" especially because of my deconditioning.  (They are both very athletic.)  Howvere, they were also encouraging.  We try and work out 3 to 4 days a week over our lunch hour.  (Good thing there are showers at the gym!) 

If you remember, I blogged awhile back about how my daughter convinced me to that we needed a membership to Avera Fitness.  Well, my hubby wasn't too excited about us taking on another gym membership, especially since we have tried gym memberships in the past--only to not use them.  After a few weeks of seeing our excitement, my hubby decided to check out Avera.  Guess what?  He loves it!  And now we are going to the gym together as a couple!  At the gym, he does his routine and I do  mine separately...but just going to the gym together is very motivating to me!

This past week I started training for the Avera Race Against Breast Cancer 5K.  Yes, yes, I know...I have tried training for this race the past two years and didn't succeed.  I am not sure this year will be different, but I am going to try.  I am doing the Couch to 5K program.  If you are interested you can find more information here: Couch to 5K

Okay...so now for the weight loss update.  It is slow...turtles walk faster! 
When I first started getting serious about trying to lose a few pounds, I would stand on the scale once or twice daily.  I would get so discouraged and frustrated when the number didn't move. BUT THEN...I found a really cool program called My Fitness Pal.  I have tried other online tracking programs, often finding them difficult to navigate.  My Fitness Pal is very user friendly. Since tracking my nutrition and physical activity, I am no longer obsessed with the scale.  I know that I am making nutritious, healthy eating choices and being physical activity.  I haven't stood on the scale since Sunday.  Tomorrow is weigh in day, I will keep you posted!

Well, for not having much to say--this is a really long blog.  If your still reading this post--many blessings to you!!

Walking With Wellness Wednesday

The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." ~Rita Rudner

Thank you all for your sharing some of your physical activity tips last week. So, now that we are two months into 2012—how are you doing with increasing your physical activity? Remember when you are increasing your physical activity…every minute counts.
  

Here is some interesting information from the CDC on physical activity to help motivate you:

1. Only a few lifestyle choices have as large an impact on your health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.

2. You don't have to do high amounts of activity or vigorous-intensity activity to reduce your risk of premature death. You can put yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.

I have a story to share with you that has been a great motivator for me. Last week my brother took me out for lunch. He politely told me that I looked good. (Brothers can be so sweet, can’t they?) Anyways, I shared with him that despite working out, I haven't been very successful in my attempt at weight loss. To my amazement, he replied, “Kim, who cares if you have only lost a pound. You are here and alive—that is celebration!” Thanks, bro!

My weekly wellness challenge to you all—Move your body for ten minutes every day this week!

Go. Celebrate LIFE!!

Walking With Wellness Wednesday

The current recommendations for physical activity is at least 30 minutes a day, 5 days a week.

As many of you know, the past month I have been increasing my physical activity.  Due to the fatigue from my cancer journey, I have had to make slow, yet steady changes to my lifestyle.  In the past, I typically would last maybe one or two days with a routine.  I would then be to tired or sore to make it to day 3.  This time, I have listened more to my body. 

Here are just a few tips that have helped me succeed this time:

1--Rest.  I find I don't have the energy to exercise if I don't get enough sleep at night.  Also, I give myself a day off when I start to feel "run down."

2--Make every movement count.  When time didn't permit a trip to the gym, I added extra activity throughout my day.  Some examples:  I marched in place while waiting for the microwave to heat up my lunch.  I did toe raises while standing at the printer.  I did a few squats when I went to the bathroom. 

3--When I was in the "don't care" mood and didn't want to exercise--I gave myself permission to stop after 5 minutes.  Typically, the 5 minutes would lead to 30...just getting started is soooo hard to do.

4--I plan my work out times according to my weekly schedule.  I write the times in PEN in my calender.

So, you would think with this healthy living, I would lose some weight...nahhhh...at least not yet!  But I do feel better and have a lot more energy.  (Can't you tell...with all my blog updates and posting?)

Q.  Do you struggle with getting enough physical activity?  If you have some physical activity tips, please share them.

Walking with Wellness Wednesday!

Wow...can you believe it? Three posts in three days?  Maybe all the physical activity that I have been doing is bringing out some creativity? 

As I am trying to bring a bit more structure to my blogging and writing, I thought I would experiment with some topic specific days.  Since I tend to be a more "fly by the seat of my pants" type of gal, not sure how this type of schedule will work for me. 

Since Wednesdays start with W and so does wellness...seems like this topic would be a good starting point.

Many times when we try to take control of our health--we have an "all or nothing" mentality.  Often we will try restricted calorie diets, elimination of certain foods/drink, and/or a rigid exercise routine.  We do good for a day, maybe two or three if we are really disciplined.  Than life happens. I don't know about you, but this cycle is something I have repeated over and over in my quest for a healthy lifestyle.

NO MORE!!!

When it comes to a healthy lifestyle...it is NOT "all or nothing!" 

It is about choices.  I can choose to eat the food that will give me life and energy.  I can choose to go to the gym--even if I only have the stamina to exercise for 10 minutes.  I can choose to get off the computer and go to bed at a decent time.  Likewise, I can choose to treat myself to a pepsi, french fries, and pizza.  The key for me is to replace one unhealthy choice with a healthy choice.  An example for me was replacing a pepsi with some delicious cinnamon tea.  Or, parking my car at the far end of the parking lot.

A tip from me: I typically only work on one to two health changes at a time.  When I feel like I have one new health change mastered fairly well, I review my health goals and start another new one.

Slowly, but surely...my lifestyle choices are leading me to a healthier and vibrant life!!

Q.  Please share what one healthy choice you are going to incorporate into your lifestyle?

Island of Denial

Island of Denial

Have you ever had one of those moments when you are chatting with someone and realize the words you said to them were words you needed to hear? This happened to me yesterday while chatting with a coworker. We were doing a health screening at work and I was chiding her about not participating. She stated to me that she knows she has elevated cholesterol, elevated blood pressure, and she is overweight. I jokingly stated to her, “whenever you decide to get off the island of denial, let us know and we'll screen you.”

About an hour or so later, it was my turn to be screened. Our health screenings consist of a lipid panel (cholesterol levels), fasting blood sugar, blood pressure, weight and BMI, waist circumference, and physical activity level. Guess who's been living on the island of denial?

While my labs were in the low risk category, they were higher than my previous labs. My weight and BMI came in at the moderate risk (overweight.) My waist circumference made me want to crawl under the table and hide. (I wasn’t sure I could get back up if I did hide.) Something about seeing the numbers on the paper, especially after my “Island of Denial” comment has me motivated to want to want to make some lifestyle changes.

However there is a catch-22…

Ever since cancer treatment (which included hysterectomy), I have struggled with some long term side effects. The most challenging side effects for me has been the fatigue, muscle weakness and bone pain. After doing much research and discussing with my health care team, it appears that I need to reevaluate my approach to diet and exercise. Instead of thinking that I can return to my previous routines, I need to scale it back….big time…and instead of taking steps, I should be crawling. Apparently, I try to accelerate too fast and that is causing the crashes—and trips to the couch. (Under no circumstances am I to “push” through the fatigue and pain, instead I am to listen to my body and give myself permission rest.)

So, I am starting a new plan…and hoping you can come along with me on my journey to wellness. Now, I won’t be boring you with the details of up a pound, down a pound…as if I lose weight that will be a bonus. For me, right now, I am going to concentrate on these health habits:

1) 7 to 8 hours of sleep every night

2) 15 minutes of daily exercise with 5 minutes of stretching. (The physical therapist said I could increase by 5 minutes a week, ONLY if I don’t have to spend the weekends on the couch recuperating from the week.)

3) The bone and muscle pains increase significantly when we experience a change in our weather pattern. (I am learning that if I stay on top of the pain with Advil, I can at least function.) However, I am giving myself permission to say “no” to any extras on those days. So, please don’t take offense if I have to reschedule our plans on an “off” day.

So, there you have it…my plan for getting off the “Island of Denial”

and back to the land of “Healthy Living!”

Q.  What are your wellness goals for this month?

The Healing Journey

Recently I came across this statement in the book called, The Sacred Journey by Charles Foster: “Arrival is less important than the journey. This is because if the journey is a walk with Yahweh-man, there is an important sense in which you have arrived already. Yes, intimacy develops, but do you ever say of a relationship, “I’ve arrived”? Along the road there may be moments of epiphany but if not, that’s fine. Ecstasy isn’t of the essence of relationship. But expect things to happen. Your incremental shuffle along the road is an incremental edging forward of kingdom borders—it’s a restoration of broken things and a making of new things.”


After cancer treatment—I thought I had arrived at the other side, only to find that I am continuing on a journey, where there is no written plan. I am hoping that by sharing some of my experiences with the “restoration of broken things being made into new” it might be encouraging to others who find themselves, too, on this portion of the journey.

This past Friday morning started off with anticipation as I read the list of the winners for the She Speaks scholarship conference, knowing in my heart that my name probable wasn’t on the list, I still had a glimmer of hope. What a tough choice those judges had to make…over 300 entries and only 4 winners. Knowing this reality, why did I experience disappointment at not seeing my name on the list of winners? Maybe, because I was looking at the contest as a validation…that if I was a scholarship winner, I knew I am going down the path God wants for me. I mean if He opened the door for me to go to this conference, surely writing and women’s ministry is something He wants me to pursue….after reading the winning entries, offering congratulations and thanks to P31, I tucked away my tears and proceeded to get ready for work.

A common saying among oncology patients, “chemo is a gift with side effects that keep on giving”…. In January, when I had the laparoscopy for endometriosis, my gynecologist said my labs showed I was in menopause (a common side effect of chemo and which at the age of 41, I wasn’t too excited about as I do believe that there are many protective benefits of the menstrual cycle, etc.) So, to my surprise, a few weeks back my body gave me a gift (yup, Aunt Flo came a visiting). I thought I was back to “normal”. Who am I kidding? Nothing about this recovery journey has been normal. On Thursday evening, my body decided to let me know it was a bit angry about the torture I have put it through these past months and Aunt Flo kicked into overdrive…I have never experienced this before, even after having my babies. So, I spent Friday and Saturday talking with my gynecologist several times by phone, getting labs drawn a few times and many hours in the restroom. Thankfully my lab work stayed stable so I avoided an emergency D & C—Praise God!! Now, we just wait and see what next month brings. If the experience is like this time, recommendation is a hysterectomy, as it is too risky for me to take hormones. My body is tired and I really cringe at the thought of another surgery, so I am praying for no surprises.

Yesterday, in church we were blessed by a couple sharing how God met them at the empty tomb after experiencing the death of their baby. The wife shared how her childhood was filled with rejection, during her talk she made a statement that pierced my heart. You see, she found her baby dead in his crib and her thought was “God, have you rejected me too?”…for me it was an instant flashback…Remember those tears I tucked away on Friday? Well, the tear gates opened yesterday afternoon. With all the recent bumps in the road lately I had been wondering God what am I doing wrong? What am I “not getting”? When in reality, my sweet friend from church voiced my deepest fear; with these latest setbacks on my road to recovery did I think God was rejecting me? After all, I felt I had turned my life over to Him and all I seem to be doing is slipping and falling, sitting and recovering? In my tears, I cried out “Lord, please don’t reject me! Please help me understand… I just want some direction.” In my heart, I know that God didn’t and hasn’t rejected me…but by allowing my mind to go there…I was giving into the enemy, Satan knows what will trigger us into a tail spin. He picks our most vulnerable moments and can’t wait to pierce them with half truths. Thankfully, God allowed me to process all the happenings and thoughts pretty quickly, so I didn’t stay in the “ugly” place for long. Through my past experiences, I know that God is my Redeemer!

I would like to share personal thoughts on my experiences of the last few days. There are many times in this recovery phase that I have found that I want to get ahead of God. In my mind, I keep thinking what if my cancer comes back and I only have two years left…how will I get everything done? How silly? As it so clearly states in Jeremiah, God knows what are in my plans. He is the keeper of the days. How many bumps will it take before I understand that God is in control? I know, I know, I need to slow down and trust! As this part of the journey is taking much longer and emotionally much harder than I anticipated, I am praying that God helps me to stop fighting the healing process. Many people believe when someone is done with active cancer treatment—you are done—go on your merry way! However the mind, body and spirit are still so confused…they have been fighting for your life and yet, you keep changing the rules. There is no clear path, but as I have once again been reminded…there is a very real God directing the way!

I still don’t have the answers on what the finish project of my life will look like, but I do have a few ideas and what shape it might take:

Encouragement of others: women’s ministry, health ministry, general ministry. There are so many hurting women with whom I want to share how God met me in the “hurts” of my life… He filled me up with His love so that His love can pour out of me.

Writing: still unsure how this one will play out, there’s a dream there and I am aware of the hard work, but without the education and unsure if there is natural skill/talent—should I be spending time pursuing this dream or not??

Cancer Recovery: This is an area where the medical field definitely can use some improvement…I feel a passion for this area, along with combining integrative medicine in the healing (and preventative) process.

Wellness Coaching: I want to share the information that I have learned through my research to help encourage others to make healthy choices for their life.

Self: I believe that I am like so many women of today—we are so busy taking care of others: our spouses, children, parents, coworkers, friends, etc…that we forget the basics of taking care of ourselves. We forget that our bodies are temples. I am working really hard at putting boundaries in my life, so that I can practice good “self care”; knowing that this will help me take better care of others.

Well, that is what has been going on in my mind this Easter season. Once again, I have been humbly reminded that Jesus made a choice to be a sacrifice for us…part of the resurrection plan. A plan to give us hope and a future! How blessed are WE!!

Exercise and Green Tea May Help Breast Cancer Survivors Beat the Blues

Here is an interesting article from Cancer Consultants.com

Exercise and Green Tea May Help Breast Cancer Survivors Beat the Blues


Exercising and drinking green tea may help prevent depression among breast cancer survivors, according to the results of a study published in the Journal of Clinical Oncology.[1]

Depression is a major concern among breast cancer patients and survivors. Some estimates report that the prevalence of depression in this population is as high as 55%.[2] Depression can reduce quality of life and also potentially affect survival.

Researchers from Vanderbilt University conducted a study to determine whether lifestyle factors prevented depression among breast cancer survivors. They analyzed activity levels; food, tea, and alcohol consumption; smoking; and supplement use among 1,399 Chinese women who were treated for breast cancer in Shanghai, China, between 2002 and 2006.

Eighteen months post-diagnosis, 26% of women experienced depressive symptoms and 13% met the criteria for clinical depression. Women appeared to benefit from regular exercise—exercisers were 20% less likely to be mildly or clinically depressed. Furthermore, the higher the exercise level, the lower the likelihood was for depression. When compared with non-exercising women, those who exercised two hours per week were 28% less likely to be depressed, and those who exercised more than that were 42% less likely to be depressed.

Regular consumption of green tea also appeared to reduce the risk of depression. Among the 183 women who drank tea, the risk of depression was about 36% lower compared with the non-tea drinkers. The majority of tea drinkers (90%) reported drinking green tea.

The researchers concluded that regular exercise and tea consumption could help prevent depression among breast cancer survivors.

So, I have the tea boiling and my walking shoes on....see ya later!