GUEST POST: Cancer and Fitness

I am very excited to have my very first guest post here at Change Your Way of Thinking. This article is courtesy of Melanie Brown who contributes to The Mesothelioma Cancer Alliance Blog. Melanie is an Awareness Advocate for Natural Health and cancer cure initiatives and is currently pursuing her Master's degree. You can check out more of her articles here. 
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Cancer and Fitness

When you are diagnosed with a serious illness like cancer, you know you are in for the fight of your life. You begin treatment that can include things like chemotherapy, radiation therapy, and surgery. But did you know that there is one powerful tool that often goes unused? That tool is physical exercise.

Physical fitness may not cure your cancer, but it can often help with things like emotional stability, energy levels, immune system function, and sleep quality. Of course, there are precautions for some cancer patients, but most can exercise and benefit greatly from it.

One great benefit that comes with exercise is an improvement in emotional stability and mood. If you partake in some strenuous exercise, your body will secrete hormones such as endorphins that lift your mood and even help reduce pain levels. Hours after you have completed your exercises, these chemicals will still be circulating in your bloodstream, elevating your spirits and boosting your energy levels.

Exercise can also boost your immune system, helping prevent future recurrences of cancer. A recent study conducted at the University of Nebraska Medical Center found that cancer survivors who exercised several weeks following chemotherapy had higher-functioning immune systems than those who did not.

In fact, their immune systems remodeled themselves and became more efficient, which could help prevent future cancers. Regular exercise helps prevent future cancers and the chances of people getting cancer at all.

Regular physical exercise can also help with a common problem among cancer patients undergoing treatment: fatigue. If you exercise, you can expect to be less tired after your treatments. That is because exercise increases energy levels, whether you have cancers like colon cancer or mesothelioma cancer. The same benefits seen by healthy people who exercise apply to cancer patients.

If have cancer, you must take your current physical condition into account. Be realistic about how much your body can take and start slowly at first. This is not a contest. You should consult with your doctor or the physical therapy staff to offer suggestions on what type of exercise would be appropriate for you, and how much.

As you start exercising, listen to what your body is telling you. Do not be afraid to ease off if you are overdoing it. Moderation is key. You should also find a form of exercise that your enjoy doing so that you will stick with it.

*All photos were supplied by Melanie. 
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*If anyone else is interested in doing a guest post on my blog go ahead and contact me at shaylabentley {at} gmail [dot] com!

Loves...Shayla

Tuesday Tidbits

Recently I had an interaction with a friend that really got me thinking about the concept of goal setting and how to become what we desire to be. I am definitely one to expect more of myself than anyone else could expect of me; however, I believe firmly in a concept that I shared with her and want to share with you now:

I think that too often too many of us see where we want to go and jump into trying to be the person that would already be there. I know that this was really hard for me to not do when I first started my fitness journey, and if we are being completely honest, it is still something that I struggle with.

When we create an image in our minds of how we should be we don't naturally desire to follow a painstaking process to become that person. We put ourselves into positions and situations which are part of the life of our future selves, but not yet maintainable by the person we are today. That doesn't mean that we won't get there someday. We absolutely will as long as we stick to it. But we must arrive there step by step. 

In completing the questionnaire sent to me by Prevention.com on, "Is This The Life You're Meant to Live?" I have realized many different things about myself... I am 1st in line of setting goals far and away above myself and then worrying about what I cannot yet achieve with the means available to me. 

So what do we do? Is there an aspect of your life that you wish to change? Is there something about your life that you want to make different?

 

It is alright that we aren't there yet. We want to be there and we will get there. So today we will set goals that we can achieve right now. 

Yesterday, I couldn't stay on top of my homework, my kids, and the housework. There was just too much to be done. The kids aren't optional and I had several homework assignments that were due by 11:55 pm. Sorry housework... where I was yesterday was not a Superwoman housewife. (Although I am sure even with a pile of laundry on our bedroom floor my amazingly cute hubster would beg to differ. How did I get so lucky?) 

This was brought into a huge light of perspective for me when I read Daring Young Mom's blog post on Drops of Awesome. Have you read it? Go and do it now. Maybe yesterday I wasn't a Superwoman housewife that could do everything that needed to be done. But by golly I started from where I was, took what I could in stride, and I even managed to put a few dishes away and a few more into the dishwasher! The kids were taken care of and fed and happy. Woohoo - drops of awesome.

So no matter where you are in any aspect of your life... start from there. Don't expect to go from the bottom of the mountain to the top just because you want to be at the top - appreciate and enjoy the climb. 

Do just one thing. Take one more small step. Don't worry about sprinting or leaping or being everything that you believe you see around you and is expected of you. Do what you can today to improve by just one small step.

The top of the mountain is coming as long as you keep climbing. 

QUESTION FOR MY DEAR READERS: What have you found that best helps you set and maintain goals? Do you have a personal niche that works for you every time?

Loves...Shayla

Friday Fun: [Healthy Living Survey]

I saw this Healthy Living Survey at the wonderful Best Body Fitness - another blog that I love and one you should definitely check out if you haven't already! It looked like a bunch of fun so I decided to complete it as well.

1. What did you eat for breakfast?

This is my typical breakfast set up - breakfast, water, journal, scriptures. Since there has been a whole lot of talk about pancakes on the web lately because National Pancake Day is coming up it was definitely on my mind after Cardio Circuit this morning. This gluten free, Tone It Up Pancake from SarahFit is definitely my favorite. I just add water to thin out my batter if I need to. Topped with homemade almond butter and however much banana I have left after what I use in the pancake. 

2. How much water do you drink each day?

Picture Source here

Just call me a camel. Did you know that camels can drink as much as 200 litres [of water] a day? Okay so I certainly don't drink that much but if the recommendation for water drinking is 1/2 ounce for every 1 lb that you weigh I almost always double that recommendation. On average I get over 100 ounces per day although during the week I usually average around 150. (Weekends are harder...) It is something that I crave and I just drink as my body desires it. 

3. What is your current favorite workout?

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I really do like all of my workout classes (Boot Camp, Powerflex, Power Pump, Cardio Circuit) and most all types of working out (except Spinning... YUCK!) but my heart belongs to Step. I absolutely adore step! I am just starting into it and I'm not very good at it yet but someday it is absolutely one that I want to certify to teach.

4. How many calories do you eat each day?
I honestly have no idea what the answer to this question would be. I don't track my calories and try to intuitively eat what I feel like my body needs. Some days that may be fewer calories and some days it may be more!

5. What are your favorite healthy snacks?
Popcorn, popcorn, popcorn!!!! Did I mention popcorn? I absolutely adore air-popped popcorn. I recently discovered how delicious nutritional yeast is on it as well. I usually toss it with just a little melted coconut oil and whatever seasonings I am feeling. If I don't eat popcorn I usually nosh on an apple, carrot, or some lowfat cottage cheese.

6. What do you usually eat for lunch?
Lately I have been switching between two different main lunches: Tuna Salad (albacore white tuna, classic hummus, lowfat cottage cheese, balsamic vinegar, crushed red pepper, fresh ground pepper, sprin mix and extra spinach, and some Craisins), and Veggie Loaded Sweet Potato (baked sweet potato topped with salsa mix of sauteed onions, kale, purple cabbage, black beans and a sprinkle of mozzarella cheese).

7. What is your favorite body part to train?
Favorite would definitely be the lower body/legs. I really like lower body exercises and {Step} and running.

8. What is your least favorite body part to train?
Core and triceps... but that is only because I need to train them so much. But oh it BURNS!

9. What are your “bad” food cravings?
I really don't like the word "bad." A better question would be, "What are foods you crave that should be eaten in moderation?" The funny thing is though... this still doesn't greatly apply to me. I crave things that I cannot eat because of my gluten/sugar intolerance. (ie: cheeseburgers and pizza). But if I do crave them then I eat plain patties with all the trimmings and make cauliflower crust pizza. YUMMY!!!

Photo source here

10. Do you take vitamins or supplements?
Sure do! I take Fish Oil and Evening Primose Oil (for my bad eczema skin) every day. I just ordered a Calcium+Magnesium w/ Vitamin D vitamin to start taking daily. When I did a nutritional analysis on myself for a class last semester Calcium and vitamin D were the ones I was consistently low on.

11. How often do you eat out?
Once a week for date night! WOOHOO for date night! We used to get take out for emergency dinners occasionally but that is hard when you don't eat gluten. I would much rather throw together a quick salad for myself than buy a $6 mediocre replacement.

12.  Do you eat fast food?
Uhhhhh... no not really. Again with the gluten free business. I hate paying high price for mediocre food just because I need to eat gluten free. However, if Cafe Rio counts as fast food then the answer is yes. I get their chicken salad without the tortilla or dressing and just flavor it with the salsas and lime - SOOOO yummy!

13. Who is your biggest supporter?

Absolutely this guy! I am so glad that I am married to him!

14. Do you have a gym membership?
Yes I do! And whatever bad things you have to say about Gold's Gym... it is very inexpensive for me because we get a discount through my husband's work and I have really enjoyed it. It isn't the Ritz but it works and I have really enjoyed the people that I have met there.

15. How many hours of sleep do you get each night?
Typically 7. Since I get up about 5 am each day we try to go to bed no later than 10. I would prefer to get more but 7 usually does the trick for me.

16. Do you have a “cheat” day?
No. I eat relatively the same every day. Occasionally on special occasions I will splurge and eat more than I usually do but I can't eat desserts out and don't splurge on free breads either so... yeah.

17. Do you drink alcohol?
Nope. Never have, never will. The members of my faith promise to abstain from alcohol. If you want to learn more visit this site here.

18. Do you have a workout buddy?
I don't go to the gym with anyone but if I am working out at home you can bet that my kids will happily be my buddies. My girl [A] loves to do yoga with me and cute hubster will occasionally do some exercises with me although his primary focus right now is getting better at push-ups.

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?
Oh man where could I even start with this question!? So much of my life has changed since committing to a healthy lifestyle. I am healthier, I am happier, I have more energy, I have more lasting joy. I have new purpose and direction and I am loving the challenge!

20. What is the last healthy thing you did?
We made a healthy, homemade DELICIOUS dinner (look for my review on Sunday).

QUESTION FOR MY DEAR READERS: Answer any of the above questions about yourself! I would love to get to know more about my readers.

Loves...Shayla

A Watery Reflection

This week in my Healthy Body Image/Weight Management class we talked about hydration. Our assignment? Research the benefits of water. Seems easy, right?

Well yeah, but it depends on what you are looking for. The media loves to tout the benefits of water now, despite turning Benedict Arnold on it when the 2008 study by Negoianu and Goldfarm stated that drinking 8 glasses a day was not supported by sufficient evidence. Just Google "health benefits of water" and you will get plenty of information:

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13 Surprising Benefits of Water - Ladies Home Journal
15 Big Benefits of Water - Health Magazine
Top 11 Benefits of Drinking Water and How - Mangosteen Natural Remedies
Benefits of Water - Shapefit.com
5 Reasons to Never Neglect Water - Men's Fitness Magazine

But what is actually fact and what is over-hyped glamour? Turns out that the lack of real scientific evidence makes that pretty hard to find.

Now I am not saying that water isn't important because it absolutely is. Our bodies need water to survive. But is it the miracle skin shrinker, hair shiner that so much of the media would lead us to believe? Evidence doesn't prove it yet.

So what is true? Here are a few links that I really like that I feel are more trustworthy in their information:

Water & Your Health, Hydration & Your Body - The Fact about Water from Drinking Water Research Foundation ~ I also really like their interactive chart on "The Importance of Water in the Body."
Don't Stop Drinking Water by Jon Barron from The Baseline of Health Foundation
Make Better Beverage Choices - ChooseMyPlate.gov
The Health Benefits of Water - DorchesterHealth.org

Water is wonderful. It is necessary for life. We must have it and I will continue to drink it. I get between 100-150 ounces a day and sometimes more if that is what my body wants. Set a goal but figure out what is right for you and your body.

QUESTION FOR MY DEAR READERS: On average, how much water do you drink daily?

Loves... Shayla