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Topic: Paleo Pals - Health, Weight Loss & Support

Forum: Fitness and Getting Back in Shape — Conversations about exercise, diet, and getting back in shape after breast cancer diagnosis and treatment.

Posted on: May 29, 2018 01:14PM - edited Jan 2, 2019 07:48AM by Egads007

Egads007 wrote:


'Paleo' might be a term you've heard in the dieting world. The main thrust is eating/exercising the way our Paleolithic hunter/gatherer ancestors did. The most basic principal is: no wheat/grains/simple sugar/legumes/processed foods. Before you click off the thread thinking you have to carve yourself a spear and bag a mastodon for dinner, please know that it's completely do-able in a modern world. First of all, it's not a diet, we don't count calories. Yes, you read that right, no calorie counting (how many kinds of cool is that?) We do, however, cut certain foods out, and keep an eye on our carb intake, especially if weight loss is the goal. No, it's not all about the meat. Paleo folks don't eat sides of bbq'd beef for breakfast, but we do indeed enjoy eating meat, along with a boat loads of veg. Everything in moderation and balance. Bacon. If that doesn't temp you I don't know what will.

Interested in better health/weight loss? Sick of diets? Join us. Any and all welcome. Keto, Whole30, Mediterranean Diet, Atkins, heck even the vegetarians are welcome if they can deal with the animal based proteins that will be flung around the posts! Heck, we might all learn something from each other through healthy non-confrontational debate.

Here's the very basic Paleo options:

Hardcore Paleo: No wheat, grains, legumes, simple sugars, processed food, alcohol, dairy. Only organic veg, grass fed organic meats, eggs etc…Squeaky clean.

Primal: No wheat, grains, legumes, simple sugars, very VERY little processed food, some dairy. Basically a less restrictive way to go (this was my choice, but I bounce back to hardcore at times).

80/20: 80% of your diet is Paleo/Primal, 20% isn't (within reason, don't eat 9 bags of chips and expect to feel good). I think of the 80/20 as the Las Vegas Paleo….what happens on the weekend, stays on the weekend.

Variants include: Keto Diet, Whole30, Mediterranean Diet, Atkins, Low Carb Diet

Some choose 50/50%, some choose to eat wheat but no sugar…etc… The choice is your own depending on your situation and goals. Nothing is in stone.

Yes Virginia, there is homework! The more you understand, the better your decisions will be. Paleo is a massive subject online and the information available goes from here to infinity (kind of like this post!), so I have listed basic helpful links below that really should be read before starting. Understanding the 'how and why' is vital.

DISCLAIMER: All things do not work for all people. It is recommendend that you run any diet change past your PCP first. Also, getting baseline blood work done would be wise to gauge how any diet affects you over time. Common sense must prevail so if you notice any adverse effects stop and investigate.

Websites:

www.marksdailyapple.com(check out overviews & Definitive Guides…helpful with food & everything else you need to know).

www.robbwolf.com


Guide Links:

Easy to read, plenty more info on website link above:

https://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/

https://www.marksdailyapple.com/the-a-to-z-guide-to-leading-a-primal-lifestyle/

https://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/

https://www.marksdailyapple.com/why-grains-are-unhealthy/

https://www.marksdailyapple.com/definitive-guide-grains/

https://www.marksdailyapple.com/fats/

https://www.marksdailyapple.com/the-definitive-guide-to-sugar/

https://www.marksdailyapple.com/how-much-meat-is-too-much/

https://www.marksdailyapple.com/10-ways-to-optimize-your-meat-consumption/

https://www.marksdailyapple.com/health-benefits-moderate-exercise/

https://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/

COOKING PROCESSES - CHOOSING A SAFER METHOD

https://www.sciencedaily.com/releases/2018/12/181228091653.htm - kindly provided by Cave Chick TwoH

FISH SAFETY - Check out what you're eating:

http://seafood.edf.org/salmon

https://fishchoice.com/

Recipe Sources:

https://www.paleohacks.com/

www.paleohacks.com/

http://paleomg.com/

https://nomnompaleo.com/

https://thepaleomama.com

https://www.seriouseats.com/recipes/2011/10/two-minute-mayonnaise.html

*

CAVE CHICK RECIPES

JunieBee's Broccoli Chicken Casserole: https://docs.google.com/document/d/1OQ2hLIKQL7yEuJ...

SUPER SOUPS

Vampeye's Tomato-Basil with Shrimp Soup: https://drhyman.com/blog/2016/07/13/tomato-basil-s...

CAULIFLOWER HEAVEN

https://blog.paleohacks.com/cauliflower-recipes/

https://paleogrubs.com/cauliflower-recipes

https://www.brit.co/paleo-cauliflower-recipes/

SALAD DRESSING

http://eatdrinkpaleo.com.au/paleo-salad-dressings/

http://paleogrubs.com/salad-dressing-recipes

MAYO IN MINUTES

https://www.tasteslovely.com/easiest-3-minute-home...

https://dontwastethecrumbs.com/2015/04/failproof-diy-homemade-mayo-in-2-minutes/

COOKIES

https://wholenewmom.com/recipes/paleo-cookies-suga...

THICKENERS

https://www.marksdailyapple.com/low-carb-thickener/


Check out your charity:

https://www.charitynavigator.org/

(An excellent rating site that will help you make wise choices when considering a charity)

"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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May 29, 2018 02:57PM Capecodgirl wrote:

Greatpost Egads007, and thank you. Clearly a lot of work went into this, and I appreciate it. There is a lot of good info here that I am still reading thru. I have put on 8-10 lbs in the past few months, and have started eating Keto/paleo in the hopes of reversing it. In the past I had good results on the Ideal Protein plan (I used my own food however)- lost 15 lbs in 3 weeks and kept it off until now— probably 3 years or so ago. The Ideal Protein diet is also similar to paleo in that it encourages greens, veggies and lean proteins. Unfortunately yesterday I ate an entire bag of chips by accident and I feel like I have undone the healthy eating. But, moving forward I hope to beable to just say no to the chips! Looking forward to reading thru all the links

Brca2+ Dx 5/24/2017, IDC, Right, 1cm, Stage IB, Grade 1, 1/2 nodes, ER+/PR+, HER2- Surgery 5/31/2017 Lumpectomy: Right Hormonal Therapy 7/9/2017 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Surgery 11/16/2017 Prophylactic ovary removal Hormonal Therapy Aromasin (exemestane) Radiation Therapy Whole-breast: Breast, Lymph nodes
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May 29, 2018 04:35PM TwoHobbies wrote:

Hi, Egads. I would classify myself as 90/10 o 80/20 primal (depending on the week), and I have been doing this for 5 years, which coincides with my recurrence. When that happened, I started re-reading Gary Taubes book, and noted that more primitive cultures only get cancer when they start eating the western diet. This is what motivated me to change. I grew up eating lots of carbs because my father died of a heart attack when I was young, and back in the day we were told to eat lots of pasta, wheat bread, and low-fat, so this was a big change for me.

If anyone thinks they can't do this, you'll be surprised. All the foods I ate regularly I hardly miss, and many of them don't even taste good to me now.

Capecodgirl, I think the 90/10 principle helps in your scenario - you feel like you "blew it" eating some chips. Just get back on the eating plan and keep plugging. I try to never have a full blow-out meal. If I want Mexican food I'll go and have tacos but not eat beans and rice. If I want an ice cream, I'll eat salad and then have an ice cream, but I don't go get a burger, onion rings, and a waffle cone. I keep my "cheats" moderate.

Round 1 -bmx, tug flap reconstruction, tamoxifen. Local Recurrence-excision, TCx4, radiation, Zoladex, Anastrazole. Dx 2/22/2011, IDC, 2cm, Stage IIA, Grade 2, 0/7 nodes, ER+/PR+, HER2- Dx 4/25/2013, <1cm, Grade 2, 0/1 nodes, ER+/PR+, HER2-
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May 29, 2018 04:53PM Trishyla wrote:

Thanks, Egads. Was going t PM you, as I'm in a similar place as you were in after finishing treatment. I have been exercising at least 2 hours a day, 6 days a week, dieting like mad for almost five months. and I've lost exactly zero, that's right, zero pounds. Not only that, but my clothes fit worse than they did before I started . I think k I'm building muscle, but not losing any fat. Urghh.

Going to start a keto diet in a couple of days. It will be great to have this thread for tips and sympathy as I try to find the me I lost with all my breast cancer treatment.

Trish

Dx 8/30/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Dx 8/30/2016, IDC, Right, 1cm, Stage IA, Grade 3, 0/1 nodes, ER-/PR-, HER2- Dx 9/6/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Chemotherapy 9/28/2016 AC + T (Taxol) Surgery 4/4/2017 Lymph node removal: Sentinel; Mastectomy: Left, Right; Reconstruction (left): DIEP flap; Reconstruction (right): DIEP flap Chemotherapy 8/4/2017 Xeloda (capecitabine)
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May 30, 2018 07:00AM Egads007 wrote:

Hey all....welcome to the thread, great to see there are others interested!

Capecodgirl - Chip accident? Lol, my chip accidents are always on purpose! I know exactly what you mean by feeling "undone". I call it 'treat guilt'. If you're eating healthy/clean most of the time, a once -in-a-while bag of chips can't undo your efforts. Obviously we know that chips aren't the best choice to treat on (the salt alone never mind the unhealthy oils manufacturers use are a nightmare), but they aren't the worst (cheesies, pretzels etc). I have chips approx. 3 times a year, and like the saying goes 'can't just eat one!'. I do make sure that the chips are fried in paleo friendly avocado or coconut oil to lessen the damage (Boulder brand). As TwoHobbies wisely said, moderation. I make an effort to keep eating really clean on treat day and figure I've earned it. I'm going to have to check out your Protein plan, I've never heard of it, but looks like its effective from your results....way to go! As for the reading, yeah there is a lot there...sorry! Of all the links the 'how to succeed primal eating plan' gives a great overview of it all. Hope the info is helpful. From what you've written here and what I've seen you post on the exercise link it looks like you're going to do just fine, keep us posted!

TwoHobbies - I hear ya' on the carb eating. It was the same way for me back in the day. I ran to my PCP the first week of Paleo claiming 'omg, all this oil and meat is going to give me a coronary', it was all so counter intuitive! THANKFULLY my doc was in line with paleo. He gave me a golden nugget when he said 'your body adsorbs 10% of healthy fat, and 85% of unhealthy'....he also said (and confirmed what I'd read) that humans have not evolved to process half the crap we eat. His northern native patients who live on a steady diet of fish blubber actually get sick/diseased when it's cut from their diets. Who'd a thunk it? I echo your 'doesn't taste good anymore' comment. A year ago my DS had left a small bun on his plate after dinner. I took a bite (needing to feel the crunch of the crust) with no intention of actually swallowing it (Bill Clinton style). Yeah the crunch was kinda cool, but after two chews I was shocked that what previously was so good about wheat bread in the past, had turned into a gummy texture and yucky flavour. I happily spat it out. The foods I choose now are so much better in every way. Congrats on 5 years of good eatin'!

Trish - My heart goes out to you, as your story mirrors mine. I know the pain of working so hard for little or no results, it used to make me cry. The good news for you is that 80% of what we eat accounts for weight. The exercise is absolutely necessary, but a smaller part of the puzzle. If you are successful with Keto (and if you're sticking to it, you definitely will see a big change), a wonderful thing will happen once the weight is gone. All that muscle is suddenly going to show up and make you proud of all the blood, sweat and tears you've shed in the gym. It did for me, actually shocked me. I woke up one day to a toned thigh gap I hadn't seen since I was 13! It was there hiding behind the fat. Would you mind posting what your workouts consist of? I might be able to help you optimize weight loss/muscle gain....and actually scale your workouts back with better results.....if you're interested of course, no pressure. Big hugs Trish, we'll all help get you there!

"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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May 30, 2018 08:32AM sas-schatzi wrote:

Coach, Nice start YAY, weighed in, didn't measure--no tape.

Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out shouting "holy crap....what a ride".
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May 30, 2018 11:27AM Egads007 wrote:

Howdy Sas! Glad you posted, you've been quiet lately, was getting worried. Add 'measuring tape' to your paleo shopping list lol. The dropped pounds and inches are such an incentive. So, I guess we're on our way!

Heart


"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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May 30, 2018 01:13PM Trishyla wrote:

Thanks for the warm welcome, Egads. I've done Atkins before with great success. I lost over 20 pounds about twelve years ago and kept it off for four years. Then my mom got sick. While caring for her I stopped low carb eating. Gained all the weight back. After I was diagnosed with breast cancer I gained another 20 lbs from the chemo steroids.

Fortunately I was able to drop that extra 20 pounds before surgery last April. But I don't seem to be able to lose any more. Maybe it was the Xeloda that messed up my metabolism. I finished in January and haven't lost an ounce since.

I'm scheduled to see a new endocrinologist in June (last one was useless) because of some kidney damage from the chemo. I'm going to make sure she checks my thyroid and parathyroid function to make sure that's not the issue.

I have to be very careful with my exercise since I have moderate truncal lymphedema. It is in both breasts and in my abdomen. So I have to be pretty mellow with upper body exercises. I concentrate on my lower body, especially legs and glutes.

I walk briskly, run some, cycle (at the gym) use machines that target lower body and do a ton of stretching. Very little upper body work, except a little work with 2.5 pound weights.

Gotta go. Heading for the gym. Happy

Trish



Dx 8/30/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Dx 8/30/2016, IDC, Right, 1cm, Stage IA, Grade 3, 0/1 nodes, ER-/PR-, HER2- Dx 9/6/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Chemotherapy 9/28/2016 AC + T (Taxol) Surgery 4/4/2017 Lymph node removal: Sentinel; Mastectomy: Left, Right; Reconstruction (left): DIEP flap; Reconstruction (right): DIEP flap Chemotherapy 8/4/2017 Xeloda (capecitabine)
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May 30, 2018 01:42PM JunieB wrote:

Egads - Good morning! I hope this is not premature, but I just want to share that I got on my scale this morning and it says that I am down 5 lbs. already. What this tells me is that the amount of carbs I have been consuming were greater that I'd imagined. I think these changes are going to make a huge difference for me, especially since I possibly have a 3rd compression fracture in my spine. This is all in a matter of 4 mos.

Surgery 7/28/1991 Lymph node removal: Underarm/Axillary; Mastectomy: Right; Reconstruction (right): Tissue expander placement Dx 7/30/1991, IDC, Right, 1cm, Stage IIA, 0/25 nodes, ER+/PR+ Dx 8/28/2014, 2cm, Stage IV, metastasized to bone, ER+/PR+, HER2- Radiation Therapy 9/22/2014 External: Bone Hormonal Therapy 10/12/2014 Arimidex (anastrozole), Faslodex (fulvestrant) Targeted Therapy Ibrance (palbociclib)
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May 30, 2018 02:56PM Trishyla wrote:

Yay, Junie! Way to go! Hope it helps with your compression fractures.

Trish

Dx 8/30/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Dx 8/30/2016, IDC, Right, 1cm, Stage IA, Grade 3, 0/1 nodes, ER-/PR-, HER2- Dx 9/6/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Chemotherapy 9/28/2016 AC + T (Taxol) Surgery 4/4/2017 Lymph node removal: Sentinel; Mastectomy: Left, Right; Reconstruction (left): DIEP flap; Reconstruction (right): DIEP flap Chemotherapy 8/4/2017 Xeloda (capecitabine)
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May 30, 2018 04:19PM Wren44 wrote:

I think I would have to carefully work out a diet that would suit me. We quit eating red meat years ago, but still eat birds and fish. DH had severe coronary artery disease which led to our decision about meat. On the plus side we love all vegetables and eat those in good quantities. We have a veggie garden and get a lot for 2 people from that.

Lumpectomy and re-excision followed by mastectomy of right breast. Five years of anastrasole completed.
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May 31, 2018 06:43AM Egads007 wrote:

Morning everyone! Sitting with my morning coffee and happy to see we have new peeps joining our thread....welcome Sas, JunieB & Wren44!

JunieB, glad you made it over here! I'm doing the happy dance for your 5 lbs, way to go!! The impact of carbs surprised me in the beginning too....shocked me actually. I had been trying for years to lose weight, and after the first week I stood on the scale and literally shouted "I lost 7 lbs!!". I'm just as happy now for your 5 lbs as I was back then. I don't think it would be wise though to wake my family up again by hollering "JunieB lost 5 lbs", so I'll just shout it out here JUNIEB LOST 5 LBS!!!! Woot! I would imagine that weight loss is only going to help with the fractures.....fingers crossed. Keep it rolling, yay you!

Trish - Well look at you go girlfriend! You've got the exercise thing happening just fine.....and wisely too. We all have to know our limits, especially with LE as a consideration. My own regime includes upper body but like you I work the lower half much harder. Rads gave me small area of truncal LE too. It's like a small pouch on top of my right ribs that will grow a 'tail' around to my back if I push it too hard. I'm fortunate that it disappears on its own 24 hrs after. I also keep a very watchful eye on my hands and arm during workouts....ya never know when it'll creep up on us. Looks like I've found a 'gym buddy'....cooool! :)

Wren44 - The beauty of paleo is that it is easily adjusted to suit anyone's situation. It's based on real food, so basically a cinch for picking and choosing what is best for you and DH. You'll probably find it easier than you think working out a menu including mostly fish & fowl...along with your veg it makes for a nice way to go paleo. You might be interested in this article regarding paleo/primal and the heart: https://www.marksdailyapple.com/primal-lifestyle-good-for-your-heart/ I'm jealous of your veg garden! I try every year and fail miserably...I'll probably be coming to you for advice! :)

Sas - Get that measuring tape yet? Yeah I know, I'm a nag. How's you today?


"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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May 31, 2018 12:22PM Wren44 wrote:

All the doctors recommend taking calcium, but there's no research that shows it does a shred of good in older adults. I think weight training would work just as well. I do take Vit D since I'm in a very cloudy place. I had a basal cell on my face which means I'm pretty good with sunscreen now.

Lumpectomy and re-excision followed by mastectomy of right breast. Five years of anastrasole completed.
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May 31, 2018 01:19PM JunieB wrote:

Wren - When I started the Xgeva (bone strengthener) my MO told me that taking calcium & vit. D were very important. However, through reading articles from Dr. Joseph Mercola at mercola.com, the type of calcium greatly matters. Many calcium supplements are made of either ground up bone or egg shells which our bodies DO NOT absorb, it just excretes it. I use a plant based calcium supplement by Garden of Life "Raw Calcium", but in order for our body to absorb it we have to also take vit D3 + vit K2-mk7 (Garden of Life's Raw Calcium includes the K2-mk7), plus a good quality magnesium supplement. Then of course there is your vit B complex too. Dr. Mercola has high quality, certified supplements that are non-GMO. I use both Garden of Life & Dr. Mercola for myself.

Plus, as you said, the weight training is very important to build bone as well. I don't drive anymore and even if I could afford a car I doubt I'd get one because it took me at least three mos. to build up my stamina when I started using the city bus 3 years ago. Also, Sas shared with me that my Levo-thyroxine leaches calcium from my bones which was a surprise. I also have to wonder if the Faslodex has negative effects on my bones as well. Estrogen is a part of the whole bone building process as well.

Egads - I went to the movies yesterday and saw "Book Club". It was hilarious. However, the theater we go to has the BEST popcorn ever, and I never eat popcorn unless I'm at that theater. Anyway, my friend and I split a bowl, YUM YUM! I had been wondering if it would have an adverse affect on me, however, this morning I was down one more lbs. YAY! So I guess I can indulge once in a blue moon.


Ok, I am off to get ready to go volunteer this afternoon, so I hope you all have a great rest of the day.

Image result for images of have a happy thursday

Surgery 7/28/1991 Lymph node removal: Underarm/Axillary; Mastectomy: Right; Reconstruction (right): Tissue expander placement Dx 7/30/1991, IDC, Right, 1cm, Stage IIA, 0/25 nodes, ER+/PR+ Dx 8/28/2014, 2cm, Stage IV, metastasized to bone, ER+/PR+, HER2- Radiation Therapy 9/22/2014 External: Bone Hormonal Therapy 10/12/2014 Arimidex (anastrozole), Faslodex (fulvestrant) Targeted Therapy Ibrance (palbociclib)
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Jun 1, 2018 06:33AM - edited Jun 1, 2018 06:33AM by Egads007

Howdy everyone! Morning coffee time again.....TGIF!!

Wrenn - I agree, strength training is probably one of the best means to better everything. My NP once commented to me that my weight training regime acted like a natural chemo each time I did it....without the nasty side effects. Who can argue with that? My MO also highly recommended daily vitamin D and she's very cautious about any supplementation besides the D, magnesium and biotin.

JunieB - Popcorn?!?!?! LOL!! Arrrrrrg. I wish you could have seen my eyes pop out of my head when I read your post LOL! Corn and corn related foods are probably one of the worst choices, especially for us gastro troubled folks. Although, I honestly can see why you went for it. YUM indeed, not to mention the smell that smacks you in the face when you walk into a theater, it's almost impossible to resist. Most foods have a pretty decent paleo substitute, but I haven't found one for popcorn yet (damn it!) No worries, and i'm glad it didn't have an adverse effect on your scale. One gram of carbs (not unlike sodium) can hold up to 4 grams of water....hence bloating and all the lovely things that go along with water retention (blood pressure etc). I'm really interested to see if it hits your tummy within 48 hours of eating it. You've been keeping really 'clean' until now. Could you keep us posted on any adverse tummy issues? A long time ago (and right before going paleo) I was eating pretty much clean, but had a bowl of lentils. God lord, my stomach rebelled a day and half later, and flared up my UC for the following week. Not pleasant. If the popcorn doesn't wage war on your tummy, then cool, it's obviously not a trigger for your diverticulitis and can become an blue moon indulgence. I LOVED your hippy meme...I love all things hippy! What volunteer work are you doing? Last but not least......YOU LOST ANOTHER POUND!!!! How groovy is that????

Heading into the weekend, hang on tight to clean foods ladies, but as I posted in the beginning, it's the best time for Las Vegas Paleo...don't forget to leave it there lol! Off to the gym, thoughts of popcorn floating in my head lol!

"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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Jun 1, 2018 07:09AM ShazzaKelly wrote:

hi, hoping I can join in. I’ve been on a LCHF diet for a few weeks now as I’ve put on so much weight during 4 years of weekly chemo. Need somewhere to be accountable. 4 kg down so far. I have Friday evening off and eat chips and drink wine. So far it hasn’t done to much damage

Dx 6/15/1999, IDC, Right, 1cm, Stage IIA, Grade 2, ER+/PR+, HER2- Chemotherapy 8/19/1999 CMF Radiation Therapy 9/29/1999 Whole-breast: Breast, Lymph nodes Hormonal Therapy 1/30/2000 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Dx 3/17/2007, IDC, Right, 2cm, Stage IIA, Grade 2, ER+/PR+, HER2- Hormonal Therapy 4/28/2007 Zoladex (goserelin) Hormonal Therapy 4/1/2009 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Dx 7/10/2013, IDC, 1cm, Stage IV, Grade 3, 7/9 nodes, mets, ER+/PR+, HER2- Chemotherapy 8/24/2013 Xeloda (capecitabine) Chemotherapy 9/16/2013 Taxol (paclitaxel)
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Jun 1, 2018 11:39AM MAP1002 wrote:

OK. so, prior to my diagnosis, I was just under 200lbs and turning 50. I was fed up with myself. I kept seeing this program on FB called "The Max Challenge". there was one in my area. I made a call and made a commitment. It is a paleo and exercise program. I lost 40lbs!! I felt great! I gained muscle tone and cardio and lost inches and inches. Then I found my lump. sigh. I swear that my weight lose helped to save my life. My mamo went from 0 in Dec 15 to 6cm tumor and lit up like a Christmas tree in Dec 16, but I felt it. May not have if I hadn't lost the weight.

Fast Forward, chemo, surgery, (lumpectomy) radiation and now tamoxofin, I've gained half that weight back. I am still trying to do the program. But it sooo hard.

My cardio isn't the same, my discipline from sweets is harder... I'm trying so hard to not beat myself up, but I get sooo pissed that I had worked so hard to get where I was and now I have to work harder to try and get back there. I just don't know how much of it is me in my head and how much is really the physical results of treatment. Its just sooo frustrating. Where before I was doing full on push-ups and 45 min kick boxing, now I have to modify everything...

Sigh..

Any thoughts how I can back in the groove?

Chemotherapy 1/7/2017 Carboplatin (Paraplatin), Taxotere (docetaxel) Targeted Therapy 1/8/2017 Perjeta (pertuzumab) Radiation Therapy 8/21/2017 Whole-breast: Breast Targeted Therapy Herceptin (trastuzumab) Hormonal Therapy Surgery Lumpectomy: Right
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Jun 1, 2018 01:48PM Egads007 wrote:

Back from the gym and thought I'd take a break and pop back in here....glad I did!

Welcome ShazzaKelly & Map1002!

Shazza - Hoping you can join in? We'd LOVE you to join in, the more the merrier, so please jump in any ol' time! So nice to se your LCHF is working out well.....4 kg is amazing....big congrats to you! It's so cool when it works isn't it? As I posted before, my first week in I woke my family up early, hollering about the number drop on the scale. Still can't understand why they shouted back 'shut up!!'. Chips & wine....you got me at the wine. I'm a big red lover. I'll join you virtually this evening with a glass of my own *clink* cheers! End of the week treats are the best!

Map - Wow, talk about coal in your stocking at Christmas, so unfair....and right after getting to such a healthy point!!! (40 lbs down, lost inches...still giving you high 5s on that). I'm also going to give you high 5s on only gaining half back. In your shoes I'd be pissed off too If I had to start at ground zero. And yes it is VERY hard getting back on track. The thing is, you're only a year and a bit out, so don't doubt all the treatment had a helluva impact, especially on the heart, not to mention what the stress and wrapping your head around what you just went through. If you're on hormone blockers they only add to the problem. If I take a week off the gym it's hard enough getting back on track, so it's only natural that your 6 months to a year in cancer treatment will zip you back to the beginning, and lower. If my 2 cents count for anything (usually doesn't lol), and putting myself in your shoes, the first thing I would do is try my best to let go of the lost time. You probably weren't that hard on yourself the first time you started exercising....you allowed yourself time to build...same goes now. Things have changed, but they haven't ended. If I were you I'd take my anger and frustration and fling it hard at getting it all back again, and increasing my survival odds by 40% (gotta love exercise for an no SE treatment). Actually I do that every time I feel like giving the gym a pass by telling cancer it wasn't coming back again, and then telling myself to suck it up (ask Nike says) just do it! Start again expecting hurdles, but determined that while you might have to modify, you'll be even stronger and healthier than before. I do upper body lifting, but it pales in comparison to what I can do with lower body. I stopped getting frustrated at what I could have achieved if there had been no cancer, it's useless to look back, and praise myself for coming as far as I have. Again, the past is done, start a slow & steady 'I ain't lookin' back' mantra, and expect a slower climb upwards. Do what you can safely do (not sure of your LE situation, and I'm sure you know/done this, run all weight bearing exercise past your MO first) and build from there. Check into local classes for BC group exercise, get back to the paleo group you were with, perhaps kickboxing can resume? Youtube is a great resource for BS survivor exercise series too. As a P.S., I couldn't even do a wall squat when I started, and I used to almost cry during lunges I was so bad. In the beginning I used a trainer and he once said 'that was THE worst push up I've ever seen...EVER!! (yeah he wasn't much in the encouragement department, but in the end he was...it pushed me to go further). Now I'm in the squat rack with 55lbs on my back, and can leg press 240. Only took 3 years, but I got there lol....and so can you, I can tell by what you were doing before. Gym rats & Paleo gal's spirits never die. As for the sugar....this weekend eat to your hearts content.....then purge the cupboards and set a date with your future (maybe Monday). Don't have the stuff around after that, it'll just whisper your name enticingly. Get stocked up with the 'good stuff'. We're all here to back you every step of the way, but the first step is down to you....and I can tell you really want to take it. Sorry if this came off like a lecture, wasn't meant to be at all, I'm a firm believer in the 'shaking it up' approach. If anyone has a kinder approach, please chime in before Map finds me....she knows kickboxing moves and my azz will be grass! :))))

Holy crow, what a blabbermouth I am eh!? I think Monday would be a great day to all post our cheats, what say you all?

"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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Jun 1, 2018 02:15PM - edited Jun 1, 2018 02:16PM by JunieB

Egads - Yes, I think making Mondays our accountability day each week would be good. It can help each of us see that we are not alone out here. Also, when I ate the popcorn the only thing on my mind was the Paleo aspect, I totally forgot about the Diverticulitis aspect. That's how yummy this popcorn is. Dang it! Thankfully, like I said before, I don't normally eat popcorn, so I'll have to learn to be stronger when we go to this theater. Well today is Friday and so far no symptoms of issues in my colon. I will have to put a reminder in my phone for future outings. It is amazing that while I was doubled over in pain I was begging for relief and once the pain of the Diverticulitis was gone I seem to have quickly filed it in the deep recesses of my mind. NOTE TO SELF: DO NOT eat seeds & grains!!!!!! I don't go to a gym, but since I don't drive anymore, I use our city bus which requires me to walk from the bus stops to and from a destination and many of the places I need to go have a 2-6 block distance from a bus stop. So I get my weight bearing exercise there. With the compression fractures in my lumbar spine recently I doubt being on an elliptical would be helpful. and I can't do a treadmill because of the reconstruction of my left hip for Chondrosarcoma. I would love to get a three wheel bicycle, but again my hips don't allow me to. Another "Dang It!" Any thoughts on Hummus?

I volunteer 1 - 2 afternoons a week at the local homeless shelter's Admin office. I do data input of all of the volunteer applications and also the filing. There are a few hundred regular volunteers, but there are also volunteers that come from local colleges, schools & churches for one time volunteering too.

Welcome Shazza & Map!

BBL!


Surgery 7/28/1991 Lymph node removal: Underarm/Axillary; Mastectomy: Right; Reconstruction (right): Tissue expander placement Dx 7/30/1991, IDC, Right, 1cm, Stage IIA, 0/25 nodes, ER+/PR+ Dx 8/28/2014, 2cm, Stage IV, metastasized to bone, ER+/PR+, HER2- Radiation Therapy 9/22/2014 External: Bone Hormonal Therapy 10/12/2014 Arimidex (anastrozole), Faslodex (fulvestrant) Targeted Therapy Ibrance (palbociclib)
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Jun 2, 2018 08:24AM sas-schatzi wrote:

Morning Coach, I'm status quo, but haven't been working at it. Egads what's the deal on coffee? I'm terrible it's usually coffee all day until late afternoon.

Hi Map and Shazzy All your stories sound amazing.

Junie what a fabulous start. Nothing like success as a motivator

Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out shouting "holy crap....what a ride".
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Jun 2, 2018 09:34AM Egads007 wrote:

Mornin' all! I'm dropping by (with ma' coffee) before starting a very busy weekend....Yup Sas, coffee...more on that in a bit.

Junie - Hats off to your volunteering....it must be very satisfying for you lending a hand to your fellow man. I really should get doing the same myself. Good for the soul. As for exercise, the cornerstone of paleo exercise is 'walk long and walk slow', so your bus trek is perfect! You could add to it by going for a walk after dinner, or weekends. Walking seems the best bet for your situation.. Just keep moving, you're doing great! Next week I'm going to dig around to find possible other methods that might work for you, and will post for you and any others interested. Keep up the GREAT work....6 lbs this week....amazing! Hummus......you're going to hate me for this, but its usually made from beans (legumes), which is a paleo no-no (think gastro). That said, out of all the cheats out there legumes/beans (along with lentils & quinoa) give the most bang for the nutritional buck. They are chock full of iron and plenty of other wonderful things. Primal folks like myself don't have a problem with a small amount every once in a while. I personally stay away from it because of what it does to my colon. The down side of legumes is the large volume of carbs (weight gain) and inflammatory properties they have in high levels. Wade carefully into hummus and keep a close eye on how your tummy reacts.

Sas - Ahhhh Coffee, that beloved liquid that warms my heart at the very thought of it. If coffee was a no-no I probably cheat every day, ain't no one getting between me and my cup o' joe! Thankfully it's not YAY!! I don't think 75 cups a day would be a good idea (balance and all) but I dug up one of my definitive guides to coffee that you might want to read....easy read and VERY interesting. Here's a small excerpt for you:

"The majority of the evidence in favor of coffee consists of epidemiological studies—making observations of and gathering data from large populations. These cannot establish causation, but the trend is clear: it seems to be good for us.

Breast cancer: Consumption of caffeinated coffee, but not decaf, has a protective effect on postmenopausal breast cancer risk.

Cancer: Coffee consumption is associated with a modest reduction in cancer "at any site."

Colorectal cancer: Most research shows an inverse relationship between coffee drinking and colorectal cancer. Some research suggests a positive link, but the results are muddied by the fact that coffee drinkers were more likely to be smokers."

The complete article is here:

https://www.marksdailyapple.com/the-definitive-guide-to-coffee/

I can't get the italics off my post grrrr. Anyhoodle, Sas, enjoy the weekend and your coffee, we'll get you working next week...Paleo is a lifestyle that includes peace of mind so you and everyone should keep in mind that QOL is a huge part of this deal. If it was just about the food and weight loss we'd be back to being hungry and eating low fat yogurt as a treat....no thanks!

Can't wait to 'confess' my food sins on Monday, it will be fun for us all to see how we 'got down' over the weekend....looking forward to Las Vegas Paleo tonight, and maybe even into Sunday if I'm feeling particularly naughty.

Enjoy the weekend folks!


"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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Jun 2, 2018 11:22AM nonomimi5 wrote:

Egads,

I am not 100% Paleo but tempted to join the thread b/c you are such an amazing coach and the others here are working so hard to get in shape! I had my surgery 4/30 and just getting back in shape and eating better than before Dx. I am mostly plant based but eat fish and avoid dairy. I eat red and black rice b/c I am asian and I can't give up rice! But there are studies that say red and black rice are cancer fighting foods...so that's my excuse. I would like to lose at least 10 lbs...I heard you gain weight once you start hormone therapy. I have 13 more rads to go and will be doing hormones from July so I want to get a head start.

Mimi

Dx 3/23/2018, DCIS/IDC/IDC: Tubular, Right, 2cm, Stage IIA, Grade 2, 0/3 nodes, ER+/PR+, HER2- (IHC) Surgery 4/30/2018 Lumpectomy; Lymph node removal Radiation Therapy 5/28/2018 Breast Hormonal Therapy 7/1/2018 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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Jun 2, 2018 12:08PM Wren44 wrote:

I saw a recipe for hummus made from cauliflower.

Lumpectomy and re-excision followed by mastectomy of right breast. Five years of anastrasole completed.
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Jun 2, 2018 02:01PM JunieB wrote:

Wren - I hadn't thought of that. What an awesome idea! I've been reading Paleo recipes for Cauliflower rice, etc. Initially I had the idea I would have to grate the cauliflower, but as it turns out I only need to use my food processor. Yay! Much easier & quicker. Someone else also told me that there is a recipe for Cauliflower pizza crust. Hmmm!

Surgery 7/28/1991 Lymph node removal: Underarm/Axillary; Mastectomy: Right; Reconstruction (right): Tissue expander placement Dx 7/30/1991, IDC, Right, 1cm, Stage IIA, 0/25 nodes, ER+/PR+ Dx 8/28/2014, 2cm, Stage IV, metastasized to bone, ER+/PR+, HER2- Radiation Therapy 9/22/2014 External: Bone Hormonal Therapy 10/12/2014 Arimidex (anastrozole), Faslodex (fulvestrant) Targeted Therapy Ibrance (palbociclib)
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Jun 2, 2018 02:31PM Trishyla wrote:

Just checking in. I think Monday's are great for posting our weekly stats. I started back on low carb yesterday. So far so good. It's all coming back to me.

Hoping I'm able to lose something by Monday. 😁

Trish

Dx 8/30/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Dx 8/30/2016, IDC, Right, 1cm, Stage IA, Grade 3, 0/1 nodes, ER-/PR-, HER2- Dx 9/6/2016, IDC, Left, 1cm, Stage IIA, Grade 2, 1/2 nodes, ER+/PR+, HER2- Chemotherapy 9/28/2016 AC + T (Taxol) Surgery 4/4/2017 Lymph node removal: Sentinel; Mastectomy: Left, Right; Reconstruction (left): DIEP flap; Reconstruction (right): DIEP flap Chemotherapy 8/4/2017 Xeloda (capecitabine)
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Jun 2, 2018 03:13PM - edited Jun 2, 2018 03:23PM by Egads007

Mimi - Hiya & welcome! I hope you do join our crew! I'm running back and forth today between rain drops but wil reply to your post later in the evening.

Great....rain killed my afternoon in the garden...uurrrggg. Trish...atta' girl !!! So good you're getting in the groove!

Everyone, cauliflower is your best friend and a paleo staple, I've used to substitute rice to baking cakes. Juni..yes it can make pizza crust, but fry off the riced cauliflower first...until it's pretty dry, otherwise it's a wet mess. Cauliflower hummus lol...check this recipe link out, 26 paleo cauliflower hummus recipes!!:

http://paleogrubs.com/hummus-recipes

Lots of other great recipes on that same site.

More later! Yup, I never shut up

Edited to say: never grate cauliflower unless you want white specs EVERYWHERE in your house, ceiling, floor, garage, front lawn and hair lol! Food processor is the best way as Wrennpointed out!

"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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Jun 2, 2018 04:45PM MellieTX wrote:

Hey all, I’ve been SUPER lazy at keto since January 2017, but when I was dx’d in February 2018 I really dug in (no alcohol, upping the fats, etc). Lately, I’ve just been doing low carb, still doing chemo, so trying to keep my protein up (I’ve got an open wound from my surgery ((ughhh)) and a seroma). I also have MS. Anyway, yesterday we went to the movies and I thought, hell with it, I’m injecting poison into my body in a couple of days, I’m going to eat the pizza crust! Well, my MS flared up! Neuropathy in my extremities is my main symptom. And yesterday was also the day my hair started hurting and falling out. It was miserable, but I went to bed early and woke up feeling good again. Lesson learned!

Diagnosed at 41 Dx 2/20/2018, IDC, Right, 1cm, Stage IA, Grade 2, 0/3 nodes, ER+/PR+, HER2- (FISH) Surgery 4/17/2018 Lumpectomy: Right; Lymph node removal: Sentinel Radiation Therapy 4/24/2018 Multi-catheter: Breast Chemotherapy 5/15/2018 Cytoxan (cyclophosphamide), Taxotere (docetaxel)
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Jun 2, 2018 05:26PM Capecodgirl wrote:

Junie- I have been using frozen bags of cauliflower rice for the recipes. I thaw it out and use it according to the recipe. So far so good.

I think it is the same as making it yourself without the work. I have had good luck with it

Brca2+ Dx 5/24/2017, IDC, Right, 1cm, Stage IB, Grade 1, 1/2 nodes, ER+/PR+, HER2- Surgery 5/31/2017 Lumpectomy: Right Hormonal Therapy 7/9/2017 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Surgery 11/16/2017 Prophylactic ovary removal Hormonal Therapy Aromasin (exemestane) Radiation Therapy Whole-breast: Breast, Lymph nodes
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Jun 2, 2018 06:49PM sas-schatzi wrote:

Hi Cape when you use the frozen cauliflower. Is there a difference of how long you thaw it. Considering Coaches comment that the regular moisture in fresh CF needs to be dried out? I have seen recipes on fb that roast the CF? Ideas. I don't get out much, so getting fresh is an issue.

Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out shouting "holy crap....what a ride".
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Jun 2, 2018 06:59PM - edited Jun 2, 2018 07:00PM by sas-schatzi

Coach, Good to know about coffee. Thanks Got the exercise in :) Walking


Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out shouting "holy crap....what a ride".
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Jun 2, 2018 07:14PM - edited Jun 4, 2018 06:52AM by Egads007

CAULIFLOWER PREP... MY TAKE ON IT.

Sas- , my 2 cents: fresh, frozen or defrosted (especially defrosted) is really wet... sauté or roast until it's dry (not dust dry) sautéed tastes plain, roasted is stronger in flavour. I preferred roasted for soup base or casseroles. Sautéed for cauliflower mash and pizza crust or baking. Taste preference is up to the individual. Can take a few tries to get it to your liking. Some recipes recommend squeezing in a clean dish towel, I've never found that effective for getting rid of enough excess water.

Awesome on your walking Sas!

Edited to highlight my prep as was requested by one of the cave peeps.

"I base all my fashion choices on what doesn't itch" (Gilda Radner) Chemotherapy 3/19/2013 Doxil (doxorubicin), Taxol (paclitaxel) Surgery 8/23/2013 Lumpectomy: Right; Lymph node removal: Right Radiation Therapy 10/31/2013 Whole-breast: Breast, Lymph nodes Dx IDC, 4cm, Stage IIB, Grade 3, 0/2 nodes, ER+/PR-, HER2- Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)

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