Diet and Nutrition - Together!
Comments
-
Have a great holiday, Pebbles!
Looks like others have noticed difficulty in losing weight. My scale has been stuck for 2 weeks despite my best efforts ... well, not always my BEST efforts, but in my pre-treatment state I would have lost SOMETHING between all the vegetables and walking, even with the occasional cheat cookie. One of the instruction sheets I was given during radiation said not to try to lose weight during treatment, so I didn't. Now I"m kicking myself for not taking advantage of those last few weeks of normal hormone balance. It's discouraging. I did discover, though, that my exercise app counted 15 calories in 3 minutes when I had the phone just sitting on my desk, which would add up to 7200 per day just for sitting perfectly still! So that may have been contributing to the problem. I'm still going to use the app to track pace and distance, but will no longer be factoring the purported extra calories into my food allowance. 7200 calories is over 2 pounds a day!!!
Oh well. I guess the main thing is that I'm following the guidelines about exercise, vegetables, nutrients, etc, and doing all I can to keep the cancer from returning. My pants size is secondary, right?
0 -
PurpleCat I keep having to remind myself it's all about health, not weight. (<--probably the reason I don't get on the scale much any more)
0 -
My "survivorship training" dietary instructions included these tips: Keep alcohol to 3 drinks or fewer per week, maintain Normal BMI, eat nutritious food (high nutritional value, complex carbs, protein), avoid cured meats, limit red meat to maybe 2x/week, and eliminate simple carbs whenever possible. Exercise at least 3-5 hours a week---I do more like 7-10 hours a week of exercise, so I'm good on that one.
My current focus is to lose 5 more pounds---I just lost 5, yay! I would love to lose 15 more pounds, but I'll take it one pound at a time. Weighing less is correlated with a lower recurrence risk for me, as my BMI is right now 30---I would love to have it quite a bit lower, of course. Was down to 28 before being on steroids for two months to treat lung inflammation due to chemo! Does being on an AI make it harder to lose weight, or am I just generally annoyed by mine, and it's not the culprit? !!!!!
I am sticking to high protein (eating some protein at all three meals + as a snack 2 other times each day), no starches (not even whole grains), tons of vegetables. I "cheat" for about 2 nice dinners a week, where I go ahead and have that breaded calamari + martini at a restaurant, or a delicious piece of white bread baguette or a few bites of a pasta + a glass of wine. Otherwise, I'm preparing meals which are basically a meat + lots of (especially green) veggies. Usually fish 2-3 x a week, chicken 2-3 times a week, and other meals either beef or pork.
Dinner last night: grilled T-bone steak, sliced across grain (I ate about 1/2 of mine, and remainder will be part of today's lunch) + a huge wok full of veggies, stir-fried w/ sesame oil and peanut oil. Broccoli, carrots, asparagus, chard, red peppers, purple cabbage---all sliced into shapes and sizes that would cook evenly---added the chopped up chard at the very end.
Also made a bit of mashed red potato w/ butter and parsley for DH, but I'm skipping those starches, and the scale is SLOWLY showing good progress, so I'll stick with it.
Had two friends over for lunch two days ago, and fed them this shrimp salad + asparagus quiche. I made a great pie crust, but didn't eat mine---that's my commitment to this eating plan for awhile!
0 -
Great going HikingLady!! (I must admit we have quiche for dinner about once a week and I CANNOT give up my crust. It's one of my favorite things all week!)
0 -
HikingLady - being on an AI !!!!definitely!!!! makes it harder to lose weight. My MO told me it would be so, and indeed, it is so. (Actually, she said I would gain weight so I'm glad that hasn't happened yet.) I applaud us all for trying, and also try to focus on health as much as possible. Even if you hope to lose weight and aren't, healthy food choices are extremely valuable for other reasons. For quiche lovers, have you tried fritattas? I make one for dinner most weeks, it's so much easier than quiche and pretty similar.
0 -
Thanks, everyone, for the encouragement and the reminders that it's about health and not a number on the scale. I have definitely been feeling better/stronger lately what with all the walking and broccoli, and on the way home I realized I'd rather grill the chicken and asparagus I had waiting at home than stop for a burger and fries. It just doesn't sound good any more. I'd like to lose weight, though, as I've been hovering on the border of "normal" and "overweight" for several years and would like to get safely into the "normal" zone and stay there. Slow and steady, I guess.
Chickadee, I've been doing breakfast frittatas for a couple of weeks. I found an asparagus recipe I want to try next.
0 -
Oh purplecat - I'm joining your club... My scales have been stuck on the same number for the past 2 weeks too. It's super frustrating and I am now starting to remember why I gave up using the scales for the past 2 years. Trying hard, but not seeing the results is disappointing. I've been told that loosing weight the slow and steady way helps to keep it off - fingers crossed that's true.
0 -
I've just started reading through the thread and love the encouragement and ideas! I was diagnosed when I was 35 and am now back for round two on the cancer merry-go-round at 49. Just before this second diagnosis I was starting to work on getting in better shape both mentally and physically. I am determined to not let this setback keep me from my goals. I lost 20 pounds before the surgery and am working on losing another 25. I'm 2 1/2 weeks out from the bilateral and walking is still hard for me. I have one spot in my right breast that HURTS so much and every step sends a jolt. The rest of me is feeling great. I have good range of motion, I just need this one spot to behave! So right now my focus is on eating lots of fruits and vegetables and avoiding starchy foods. Hoping to be able to get some exercise in soon. I know it will make me feel better all the way around!
0 -
2 1/2 weeks is still early! You'll regain comfort and strength. Ease into what you expect of yourself---still lots of healing going on inside. In my case, the right side was slower to heal because of the 15-years-before radiation, which caused scar tissue inside. Slowed healing, and also, that's the side that got the axillary excision. In 2018, that was done internally, by "tunneling." So, no additional armpit scar, but a ton of trauma inside.
My oncologist and a cancer-treatment specialist naturopath both told me to eat 80-100 g of protein daily while recovering from surgeries or during chemo or during radiation. Might help with your healing. Has been shown to help with fatigue and energy, since body needs a lot of protein to rebuild cell walls, of course.
Unfortunately, I share with you the Not Fun return to the cancer merry-go-round. Warm wishes to you as you get through this.
0 -
Hi Everyone,
If anyone wants a quick fix diet -(not something to do long term) I got 2 for you. Just enough to get the carbs/sugar from your body then on to something more nutritious long term lifestyle.
1) - Sacred Heart Diet (google it) its a 7 day VERY STRICT diet that you can loose about 7-10lbs. (if you don't cheat) I did it a couple times and works great. And Its one of those 'diets' that you can eat all the time so your not hungry.2) The old fashion 'Atkins Diet' - strive for ZERO carbs. All I ate was Meat, eggs, cheese, (a lot of omelettes) and Pork Rhines for the crunch. I lost about a pound a day. I could NOT eat any veggies, if I did, I wouldn't loose any weight. Once you get rid off all sugars/carbs in your system the weight just drops off. Unhealthy, and hard the first 2-3 days, but once the pounds start coming off, its almost fun getting on the scales. I lost almost 30 lbs. I kept most of it off, until cancer hit - now I eat Junk-Junk-Junk. (after a couple weeks I would spend hours in the grocery combing the isles for items with zero carbs) I would get by on 2-3 grams of carbs a day. IF you cheat - you have to start all over again.
I'm just impatient when it comes to losing weight. I need a 'strict diet' that you can't cheat on and its quick.
0 -
I've been reading this thread everyday, but haven't posted in a while. I've just had a couple of super stressful weeks at work. While I've been doing OK with food at home, I've been doing a lot of snacking at work, as well as on the way home. “I've had a bad day, I deserve this". Total stress eating!! In my mind I've closed the door on that, and am making a fresh start as of today. I always bring 1 snack to work, but am going to bring 2 today, so I know I have healthy options. I go to 3 classes a week at my gym, but have been wanting to add more walking on my own. On weekday mornings, I'm going to do 20 minutes on the treadmill and a few stretches. I can fit that in no matter when I get up. Today's 20 minutes is done, and I feel motivated for the day ahead. Typing this out so you can all read it is motivating too. Pebbles, if you see this, I hope you're having a wonderful time in Italy!! Sending a hug to you all; I'm grateful to all of you.
0 -
Funny--one of my kids said every time he talks to me I tell him I'm having a special cheat day. Whoops. No really, I'm doing pretty well as long as we're not going out, in which case I let myself eat/drink whatever I want. I think it's just that as the weather has warmed up, so has our social calendar! I still struggle with veggies--have some every day but I know I should be having more. Most weekend days hubs makes a pretty nutrient-dense smoothie. I think I'm good on fruit, but am aware that's a fair amount of sugar. My *added* sugar is good--have really cut that out, even honey. I'm still trying to figure out what to slurp in my coffee/tea. My plan was to cut back from half-and-half, to whole milk, to lower fat milk. Then I got it in my head I should cut back even more on dairy (I *have* just about completely replaced butter with olive oil in my cooking), so I recently bought some almond milk. I just don't like the flavor/consistency. How bad is dairy for us? I do drink hot beverages through the day (maybe 4-5 total)--what if I went to 1% or 2% milk?
0 -
Ingerp, cutting out the dairy- half-half in my coffee was really hard. I tried a lot of nut milks, not creamy enough. Finally found oat milk, specifically one brand that I like, carbs are kinda high, but low sugar.
I add this and a couple drops of stevia clear and it’s decent.
0 -
Thanks, Debra. I'll keep an eye out for it (but won't make any special trips). Of course I'm half hoping someone says the small amount I use isn't important.
0 -
I had a 1-hour counseling session after I finished chemo, called Survivorship Training. An oncological PA talked me through all benefits and risks going forward, including recurrence risks, lifestyle choices for health and diet, future cancer screening information, signs of recurrence, interventions that would be possible if necessary, and research. She had zero quantifiable data that she could cite connecting breast cancer recurrence risk with dairy. Obviously, we should avoid the type with added hormones, but I haven't seen that type on the shelf for years, in supermarkets where I shop. She said that being a vegan or vegetarian had correlations with a somewhat reduced risk of colorectal cancers, but not at all for breast cancer. To reduce my breast cancer recurrence risk, there were many key points that she instructed me to do, but avoiding dairy or meat in general wasn't on the list of empirical evidence-based list of recommendations.
Here's what she did advise--this list is advice on how to move forward, including health choices to reduce recurrence risk:
- Strive to maintain normal BMI (I need to lose 10-15 lbs!!)
- Avoid cured meats or limit them to rarely (= ham, bacon, pepperoni, and even the 'natural' ones are included in this)--rarely might be just a few times per year, and I'm not missing them---I have chosen to enjoy them rarely. The research on this points to hugely increased risk of recurrence with DAILY eating of these, and there's not a clearly established 'safe' amount at this point....
- Limit alcohol to 2-3 drinks per week--2 is just fine according to research, 3 might be okay, more is not a good idea
- Limit or eliminate simple carbs, and eat a wide variety of and also lot of complex carbs (vegetables) to include a lot of fiber--fruits' carbs are accompanied by fiber, so the net effect is fine for our metabolic health, whereas white flour and white sugar and soda and booze and desserts and white rice are to be avoided--any grains should be whole grains (quinoa, brown rice, whole wheat, etc.)
- Exercise at least 20-40 min per day or at least 3-5 hours per week--more is better
- Stay engaged and connected with people and activities, and have healthy and supportive social interactions and systems in my life in all ways--this included seeking help for depression if needed, and being aware of how this diagnosis and treatment has affected my mental health, and watching out for treating all "collateral damage" after cancer
- Be aware of metastasis signs and know that many types of mets can be successfully treated to prolong high quality life for years---not always true, but often, so don't view mets and Stage IV as an instant death sentence. Treatment for mets can be super successful and keep people in a NED stage for quite awhile, often years
- Mets signs to watch for (ugh-- I didn't want to know this--- but she made sure to tell me): liver = jaundice, brain = headaches, bone = pain, lung = coughing, and in all cases, symptoms that worsen over 2-3 weeks
0 -
HikingLady—awesome post!! Thanks so much for sharing. I do better with a short-and-sweet, definitive list.
0 -
I agree, great post Hiking Lady. I think balance is the path I will take. I’ve adjusted to the oat milk, so no need to go back. My BMI can use to lose a few points too (25lbs would be great). Doubt that will happen anytime soon.
0 -
Great list Hiking Lady. Thanks for sharing it. I will have a similar appointment with PA or NP in June so I will see what information I am given. I know I have a big problem with simple carbs! Desserts, pastries, bread...I need to do much better.
I am so enjoying my visit with grandkids in CA! The weather is ideal, while back in NH it snowed last night! Today I rode my daughter's bike about 2 miles (to school and back with a grandson), then walked the same at the end of the day and dog-paddled a bit in their pool. At home I'd work and/or do chores and be so busy that I would not have time to exercise. I need to work on priorities, I guess.
Good luck with all your efforts GreenHarbor and everyone!
0 -
LPL--I've always had such a sweet tooth. My 2019 resolution was to cut down on sugar, and it's gone okay. I think the key is baby steps. For a while I got it into my head that candy maybe wasn't as bad as cookies, so I stopped buying cookies and had a little chocolate every night. But then one night I though geez this is a lot of empty calories, so I stopped that (although still have my cache of candy for emergencies!). We had pretty much cut out bread at home too. I do eat a lot of crackers, but have tried to go a little more whole grain with those, so it's all Triscuits and Wasa bread. It helps that I *totally* treat myself when we're out to dinner or on vacation. Making the transition from every day to occasionally, particularly when you know when your next cheat day is (I'm going out to dinner tomorrow! and away for the weekend!!), isn't that hard. Maybe you could try to cut back on sugar during the week only? That's what hubs does when he cuts back on drinking. Enjoy those grandbabies! And CA! I have two kids out there but no grandchildren yet. :-(
0 -
Thank you for sharing that information, HikingLady!
0 -
YES, I like the baby steps plan to change how to eat. I have lost 5 pounds, and need to lose another 10 for sure.... we'll see. It's very slow !!!! The way I did it so far was to give myself two cheating meals per week. Those meals, I have a martini or a small portion of pasta or delicious bread or a glass of wine. The other meals, I stick to really limiting simple carbs. I avoid desserts. YES, keeping the 'bad stuff' out of the house is one of my tricks, for sure. I also try to have a good supply of the right food in the kitchen, ready to prepare. I try to shop and cook when I'm not hungry.
I try to have a high protein snack mid-morning and mid-afternoon. Eating every 3-4 hours or so keeps my metabolism up. Snacks might be: cottage cheese w/ paprika and sea salt, chunks of cheese + fruit, hard boiled egg or deviled egg + fruit or veggie, nuts + cheese, a high-protein bar at all times in my purse in case I'm out of the house on an errand and can't have real food for a snack. I sometimes make a smoothie for a meal or snack: 1/2 c unflavored yogurt, a handful of frozen fruit, some ice cubes, 1/2 a banana, scoop of protein powder + handful of kale or spinach for added nutrition and feeling of virtue, ha ha.
I roughly follow the eating plan of The Zone Diet by Barry Sears, which was originally developed to even out blood sugar spiking and support immune system health--a way of eating two of my doctors promote, and which a doctor friend suggested to me awhile back.
At a pub-style restaurant for dinner last night with a friend, the large southwestern-style green salad + grilled chicken was a good choice for me. At home, dinner is often meat or fish + starch + green veggies / salad, etc., but I let my husband eat the starches (potatoes, rice) or I'll have just a bite of that part, and I'll fill up on the other stuff.
0 -
Thanks for sharing the list HikingLady! I'm glad to hear about the dairy. I really enjoy having yogurt and cottage cheese.
Baby steps is key. Any time I really restrict too much all at once I'm destined to throw in the towel.
I feel like my stomach is getting bigger! I'm sure that it's just because by big boobs are gone and I can see more of it now, but jeez!
0 -
hodgepodge same here on having a very visible stomach----I have small foobs (radiation in 2003 made pec and skin on right side not want to stretch much) and I used to be DD and now am B-cup sized, so stomach looks super poofy. If I gain 5#, all goes there---no more breasts to accommodate some of the fat. Bad proportions. If I could lose 20# I'd look and feel a lot better. The word out there in AI land is having a Buddha Belly. Sigh.
0 -
How’s everyone doing?! I’ve fallen off the diet/exercise wagon a bit, thanks to a combination of a bad cold, super stressful period at work and schedule changes at my gym. Much to my surprise, I miss exercising. I’m planning on 2 classes at my gym next week, plus 2 walks on my own. I’m struggling more with healthy eating. I’m planning healthy breakfasts and lunches for next week, plus no wine. I’ll try for reasonably healthy dinners, but won’t push it. I’d love for everyone to check in, whether you’re doing great or struggling.
0 -
Struggling. Lost 5 pounds, gained 2 back. I blame the AI. Also, I candidly blame my inability to stick to My Plan. I already eat all the right stuff, but too much of it!
The way I lost 5 pounds was to skip starches for awhile, even brown rice and other whole grains, as well as all simple carbs. I ate extra protein. Then, I had two family events and trips, and it was hard to eat my correct way.
A GOOD MEAL I had yesterday was shrimp salad for dinner: A huge plate of salad greens with artistic arrangements on top of sliced avocado, a pile of bay shrimp, several halved cherry tomatoes, 1 quartered hard-boiled egg, 4 spears of chilled, steamed asparagus + a little thousand island dressing to dip things in. Hard to get the personal chef to produce this type of food on a regular basis. My personal chef = Me, and I get distracted by Life and forget to plan good food.
STIR FRY: I've been making myself stir fried veggies + protein w/ Asian-type flavors (ginger, soy, garlic, sesame oil, etc.) and making just a TINY BIT of brown rice to have with it. So, the focus is the vegetables and protein, and not the starch. This is not a budget-friendly plan, but it helps me lose weight if I really restrict starches.
Back on my plan: more protein, no simple carbs, trying to eat that way 5 days a week. Two dinners a week I go off this plan, for a little more fun, like a martini + a bit of bread or pasta.... I do not have a sweet tooth, but I just like food a little too much!!!! I would say that I'm 15# over ideal weight. Reducing my BMI is my goal. Since it's going slowly, my new goal is to try to lose just 1-2 pounds per month. That might be possible, and this goal might not feel depressingly out of reach.
I'm retired, and I start my day with 1 hour of exercise--that's non-negotiable. Overeating is my problem.
0 -
Green Harbor - thanks for checking in and getting us all back on the wagon!
HikingLady - the shrimp salad and stir fry sounds great and good news is you know what works for you so you have a plan!
As for me, I meant to check back in sooner after I got back from Italy but a busy time at work, then my mom in the hospital (she was discharged last Thurs and will be OK) and frankly me falling off the wagon too kept me from checking in. But, as my dad says, if you fail, just try try again. So I too am getting back on the wagon and trying to get myself back to that level of discipline that helped me lose those first 30 lbs (now 25 because I gained 5 back).
Italy was AMAZING and much needed but I did let myself eat whatever I wanted after months and months of discipline when first diagnosed, and as enjoyable as that was, it’s made it hard for me to go back to my healthy eating habits that I’d adapted so well previously. Especially since I let myself have cheese and dessert and carbs when I was SO good at having cut / reduced all that before. So despite all the extra activity I gained a few pounds after the trip. But then I went for a weekend in New Orleans for a friend’s bachelorette and actually lost a couple pounds because I ate better and walked a LOT.
Current goal - get back to my healthy eating habits of non-processed and organic foods, no / limited dairy, no / limited red meat and limited carbs. There’s a service called Freshly that I decided to try for a week that delivers non-GMO healthy balanced meals - I work and figure what I spend buying something less healthy at lunch during the day or overspend on groceries that I end up throwing out because I haven’t had time to cook is more than the $9 a day this thing is so I’ll give it a try at least short term.
And need to go back to the things that are healthy that I like for snacks. Boiled carrots, berries, dried pluots, apple pear, green onions wrapped in turkey slices...
This weekend I will be at my sister’s but she always cooks fresh, I’m just going to have to pick and choose the right things to eat.
Wish me luck and good luck ladies getting back on the wagon too! I think what’s key is that we are not discouraged by some steps back, we simply step forward again.
Domino and Tucker checking in with a “You can do it!”
0 -
Hello everyone! I too fell off the exercise wagon. I started going back to the gym last week and also am taking a beginner yoga class once a week! I went Shopping for some summer clothes and was down a size so that was encouraging. I do need to add though that I believe tamoxifen affects my appetite, some days I have a hard time motivating myself to decide what to cook. It’s like nothing in particular strikes me much anymore. Not sure what that’s about 😁. I am trying hard to continue to push myself to exercise despite my fatigue!
Greenharbor- I hope the cold has passed and you are feeling better!
Hikinglady- I admire your dedication to your exercise!!
0 -
I feel much better knowing I’m not the only one that’s been struggling! Pebbles, Tucker and Domino are adorable as always. :-)
0 -
I’d say I’m in a holding pattern. Had a week of vacation with no restrictions on myself but other than going out a few times and finally having some friends to dinner last night, I’m mostly sticking to intermittent fasting (no breakfast),not many carbs, less sugar than I’m used to, and alcohol only when I’m out or entertaining. My gym routine is the same—actually, I added half an hour of cardio the six days a week I go. I’m pretty bored with my routine but also sticking with it. Part of me thinks I need to shake things up a bit but I also feel like I really need to do everything I’m doing—weights, cardio, and yoga. And as much as it’s a chore rather than a pleasure, I am sticking with it. Isn’t that what they say? That a good exercise routine is any one you actually do?
0 -
Hi all -- There was a wagon??? I was supposed to be on it????
Oh that's such a good laugh. Thanks all!
I have been stuck in my own rut. Not really able to do much exercise wise, welp, because as many of you know, May was a NIGHTMARE and I was just trying to survive. I've basically maintained my dog walks and my yoga & PT but nothing much than that. It's halfway through June already so thanks for the nudge to look around for the wagon again and get in. LOL. It's about time. I've been thinking on it and trying to come up with a good way for me to really stick with it. I'm thinking, since I ALWAYS want to eat/choose what I'm in the mood for and that often derails me (ice cream for dinner anyone???) I'm going to plan out my meals for the week in my daily planner and TRY to actually stick with it, no matter what my taste buds are craving. Wish me luck.Ingerp and any others who do a bit of fasting, my doctor also talked about this. Do you have any recommendations for books or info that was helpful for you in implementing this? You all know I'm a "learner" so I'd love to know a bit about the science behind how it helps the metabolism and also reducing various risks too. Thanks in advance!
Wishing you all a lovely weekend and the willpower and motivation to stay on that darn wagon!
0
