Welcome to our Education Hub

During January / Veganuary, we partnered with Cheryl Hoover from our Care Team to share vegan recipes every week. This soup originally didn't have kale or any grains in it, and you can certainly make it without if you prefer. I thought it needed a bit more color and heartiness so I added both. Adding kale to just about anything is one of the healthiest things you can do in your diet, so I sneak it in whenever I can. Soup is an easy way to add beans and lentils into your meals, and the combination in this recipe offers a double hit of B vitamins and minerals your body needs. As for adding the grains, I typically just add whatever rice or pasta I have leftover from the night before to bulk it up a bit. I prefer the ancient grains and darker rices as they are higher in fiber and nutrients than white grains. Serves 4 2 Tbsp olive oil 1 yellow onion, diced 3 cloves garlic, minced 3 Tbsp taco seasoning (*see below if you want to make your own) 4 cups vegetable broth 1 cup dry brown lentils, rinsed and drained 1 15oz can diced tomatoes 3 cups shredded kale 1 15oz can black beans, rinsed and drained 1 cup corn (fresh or frozen) 1 cup cooked ancient grain pasta (or rice) Optional garnishes: avocado, diced green onions, sliced fresh cilantro or Italian parsley, chopped shredded cheese of choice hot sauce *Homemade Taco Seasoning: 1 Tbsp chili powder 1 ½ tsp cumin 1 tsp oregano 1 tsp onion powder 1 tsp garlic powder 1 tsp paprika ½ tsp salt In a soup pot warm the olive oil over medium heat. Add the onion and saute until tender, then add in the garlic and taco seasoning and saute a minute longer. Add the broth, lentils, tomatoes, and kale and bring to a boil. Reduce heat, cover and simmer for 30 minutes. Stir in the beans, corn and grains and cook for an additional 5-10 minutes or until desired tenderness. To serve, ladle into bowls and add additional garnishes as desired. Check Cheryl Hoover's profile and book your first session today

Marie Theriault is a Qi Gong and Tai Chi Instructor at The After Cancer. Meditation offers an abundance of research-based health benefits. Certainly, stress relief and a desire for peace of mind are primary reasons why people become interested in meditation in the first place. Some other sought-after benefits include lower blood pressure, decreased inflammation, less pain, and stronger immunity. Despite all the good reasons to meditate, many people find it extremely difficult to sit and calm a busy, overactive mind. There is a scene in the movie Eat, Pray, Love in which Julia Roberts plays a woman who is going through some significant life changes. In one scene, she is trying to sit and meditate with closed eyes. After what seems like an eternity, she opens her eyes to peek at the time, and is quite disappointed to see that only two minutes have passed. She comically gives up in frustration. If you can relate to that struggle, you are not alone!  The good news is, there is a solution! The benefits of mindful movement for cancer survivors. Mindful movement can bring about many of the same benefits as sitting meditation.  A state of peace (and even bliss) can be created without the need to sit still.  Slow-paced movement practices such as Qigong and Tai Chi are often referred to as Meditation in Motion, or more recently as Medication in Motion, because of their calming effects. When the body is moving slowly, the thoughts in the mind will naturally slow down as well.  There is focus on synchronizing physical movements with the inhales and exhales of the breath, while the mind pays close attention to the movements and to the breath. The harmony of body, breath, and mind creates a meditative state. Other benefits of moving meditation include gentle exercise that increases coordination, balance, and flexibility.  Calming the mind and loosening up the body improves circulation and has an uplifting effect that eases depression and supports a peaceful night’s rest. A unique system of self-care. Mindful movement using Qigong and Tai Chi brings together meditation and exercise into a unique system of self-care.  Choreographed sequences consist of gentle stretches that are coordinated with the breath and intention.  They are peacefully energizing, restorative, and supportive to healing. Practicing mindful movement creates a meditative state and is a win-win experience that improves physical, emotional, and mental health and easily fits into a daily schedule. Check Marie's profile and book a FREE intro call with her.

Kathy Therber is a Yoga and Mindfulness Instructor at The After Cancer Hello out there! My name is Kathy Therber. I have been teaching mindfulness and yoga for 21 years. I have had the profound honor of working with hundreds of cancer patients and survivors in all stages of treatment and survival. I am also a cancer survivor and have been through misdiagnosis, multiple surgeries, chemotherapy and radiation. I have practiced mindfulness before, during and after cancer. With my work as a mindfulness teacher, I have shared a wide variety of healing techniques and methods with hundreds of amazing survivors and patients over the years. From hospital rooms, to infusion areas to group classes to virtual one on one sessions, the insights and understandings that survivors share make me realize how much the human spirit cannot only take but also get through, and amazingly move forward. I have witnessed the grit and the grace of survival. We all have strength and love inside of us; it is the stuff we are made of to make it in this messy, crazy, confusing, and wonderful life. You can tap into your source of renewal with mindfulness to find your way home. Begin where you are Stress Out/Healing In You do not need me to tell you that diagnosis and treatment put many demands on the body, mind and spirit. Focus is shifted and there is an ongoing undercurrent of fear, hope, sorry, wonder, contemplation, learning and loss. Dealing with diagnosis and the downright daunting duty of treatment includes a whole new life schedule filled with doctors, nurses, tests, results, blood draws, scans, biopsies, waiting, changes in your body, and redefining your identity in your life is physically exhausting and emotionally overwhelming, no? Let me try to give you a feel for how mindfulness is both doable and helpful. At any stage, mindfulness can be an extremely powerful tool to free up the mind and free up the energy that worry sucks out of you. A method that can be helpful for people who are in deep healing mode in the hospital or at home is guided imagery. Guided imagery allows people to rely on their imagination, senses,  and breathing to make a switch from rumination to healing.  The vagus nerve is stimulated and the parasympathetic nervous system gets a chance to kick in. No movement is required, and your awareness of the imagery can fade in and out and allow for a deep sense of comfort. Guided relaxation allows people to participate in their own healing by systematically relaxing different parts of their body. When the body lets go, the mind lets go. Reconnecting with the mind and heart to the body in a loving and nurturing manner can be a true tonic for the soul. Breathing techniques are another tried and true method under the category of mindfulness. The breath can be a safe place for the mind to dwell. Breathing is a source of energy and cleansing as well as a method to relax the body. There are many different breathing techniques that are relevant at different times of treatment and recovery. The beauty of these techniques is that they can be practiced anywhere, any time. Your practice is truly your own. Guided meditation is a way to witness and observe thoughts and emotions instead of being carried away by them. It is also a way to shine the light of your awareness and loving kindness on yourself, others and what matters to you. Your practice consists of a balance of guidance and quiet. This can have a restorative effect allowing for increased ease in your day and life. Stress and different medications can lead to sleeplessness. Sleep is so essential to healing and renewal. Another amazing benefit of mindfulness is that it is a great tool to help people get to sleep. There are a number of guided imageries and relaxation techniques created and practiced for the very purpose of helping people sleep and fall back to sleep. Survivorship looks many different ways to many people. It can be a time to pick up the pieces and reposition yourself to enjoy the depth and meaning in the days that lie ahead. It is a time of understanding and reprioritizing and a refound love for self. Mindfulness can meet you where you are and you can make your way one step at a time and one day at a time to all the good that is waiting to be found. How do I know this? I have seen survivors do it. That is what survivorship asks of us. It asks us to be present, show up, and love. Mindfulness teaches us how. Check Kathy's profile and book a FREE intro call with her.

During January / Veganuary, we partnered with Cheryl Hoover from our Care Team to share vegan recipes every week. This recipe is so easy I almost called it Dump and Devour Chili, and if you have the chance to make it the day before tastes even better! Just pile everything into the pot and an hour later you have a delicious vegan meal that all your guests will love. Serves 8 1 can black beans, minced and drained 1 can great northern beans, rinsed and drained 1 can pinto beans, rinsed and drained 8 oz asian mushrooms, chopped 2 small sweet potatoes, shredded 1 large tomato, diced 1/2 cup quinoa, rinsed 1/2 jalapeño pepper, deseeded and finely chopped 1 carrot, diced 4 cloves garlic, minced 1 yellow onion, diced 1 orange bell pepper, diced 2 ribs of celery, diced 1 1/2 tsp ground cumin 1 1/2 tsp ground coriander 1 1/2 tsp salt 1 tsp ground black pepper 1 Tbsp smoked paprika 1 Tbsp chopped fresh oregano 1 Tbsp maple syrup 4 cups vegetable broth 12 oz plant based crumbles Toppings: Scallions Fresh parsley Avocado Cashew Cream (recipe below) In a Dutch oven, combine all of the ingredients except the toppings. Bring to a boil and then place in a 350 degree oven for 1 hour. Decrease heat to 150 degrees to keep warm until ready to serve. CASHEW CREAM Makes 1 cup 1 cup raw cashews, soaked in cold water overnight or soaked in hot water for 15 minutes and drained. 1 tsp white wine vinegar 1 tbsp lemon juice 1/2 tsp salt 5 oz water Combine all ingredients in a high speed blender and blend for 2 minutes. Keeps in the refrigerator for 1 week. Check Cheryl's profile

Sandy wants to work out. She wants to feel more physically fit but she is just so tired. She’s been to hell and back fighting breast cancer for the past several years. She has been through chemo, multiple surgeries, testing, waiting and worrying, pain, countless doctor’s appointments and phone calls, needle sticks, hard life decisions, more worrying, and even more pain. She’s been telling herself “I’m strong” for years as she goes through this battle but the truth is she feels weak. Weak in body, mind, and spirit. She’s exhausted and worn down. How can she even begin to think about fitness and working out when she’s so fatigued, foggy, and still has lingering pain? 1. Shift your mindset. What should Sandy do? Step one is to start with shifting your thoughts. Acknowledge that it’s okay to feel weak and exhausted. Sandy has been through so much. All of Sandy’s feelings are perfectly normal. She tries replacing one negative thought with three positive ones. For example, Sandy might say “I don’t think I can do this. I am depleted.” She chooses to replace that with “I have the tools to get stronger. I can start small. I survived cancer. I can do this.” The three-to-one ratio can rewire our brains by shifting from the negative to the positive. 2. Ask yourself: What is your “why?” Why do you want to improve your fitness? Do you want to have more energy? Feel happier? Sleep more soundly? Lose weight? Gain weight? Write down your goals. Put your goal on a sticky note and put it on your mirror to remind yourself of your “why” every day. 3. Express self-compassion. We tend to be harder on ourselves than on others. Sandy imagines if her daughter had just been through everything she went through. She would have far more compassion for her daughter than she has for herself. She would tell her daughter that even though she feels weak, she is still strong. She has overcome so much. You have overcome so much. Maybe you are feeling like Sandy and that’s ok. Think of your workout as self-care. 4. Start small and be intentional. What activity do you enjoy? Do you like to be outside in nature? Go for a walk if you can. Try to increase your time incrementally every day. Start small but aim big. Do something active every day. Measure your steps and try to increase your number every day or on most days. If you have a dog, take your dog for multiple small walks. You and your dog will enjoy the benefits of a change of scenery. 5. Get creative. Caring for a vegetable garden can be a great way to get outside in nature and do something active. Plus, you can enjoy the benefits of healthy, fresh-tasting food. Start researching now so you can plant a spring garden. 6. Get outside! Being in nature is therapeutic. Ride a bike, go for a hike, swim. Do what you enjoy because that is what you will stick with. Try to aim for cardio or light weights to increase strength on most days of the week even if you can only set aside 10-20 minutes. Many apps and workout videos are easy and free. 7. Be more active throughout the day. You can also incorporate a higher level of activity into your daily activities. We tend to try for the closest parking spaces when walking into a store. Park farther away. Not only will you get more steps, but you may not be crammed next to other cars and have more space. When you have the option and if you can, take the stairs instead of the elevator or escalator. Get those steps in. Instead of taking that phone call lying down on the couch instead, walk around your house while on the phone. 8. Think about this as a lifestyle change. Little things add up. Starting small will make a big difference. Don’t just tell yourself you are strong. Act strong. Get an accountability partner to keep you in check or book a session with one of our professionals on “the after cancer” who will give you a simple plan and encouragement. Listen to an inspirational audiobook or podcast as you walk. It will make you want to walk further. Think about living a more active lifestyle to build strength. Treat yourself with love by nourishing your body with healthy activities and healthy food. You can start this year with a new mantra of strength. We have wonderful nutrition coaches on The After Cancer. 9. Tune into the good feelings of gratitude. Enjoy that post-workout high. Be mindful about how you feel afterward and it will make you want to keep doing it. Let the positive vibes be your reward. Feel the feels. Notice if you sleep more soundly or have more energy throughout the day. Notice what you are grateful for in your body. If we are so busy noticing what we don’t love about our bodies we can’t appreciate what we do love about our bodies. Your body is an amazing thing. Take a few moments a day to really appreciate that. 10. Set a New Year's intention. One word you can come back as your mantra throughout the year. Gratitude? Strength? Resilience? Hope? Remember Sandy? She sets her word of the year as “resilient” because that’s what she intends to be this year. You are strong. You can do this. We only have this one life to live. We might as well live it as healthy and happy as we can manage. Check Katie Estridge's profile and book your first session together.

Life is learning to let go from the first to the final breath. We are alive for such a brief moment. I can remember so vividly my bedtime ritual as a little girl- clinging to my mother’s hand begging her to stay with me until I drifted to sleep, craving her nearness and warmth. And the next thing I knew I was awake, it was morning, and I was alone….feeling sadness in her absence.  Now only a few years later it seems, she is 82 with Alzheimer’s and doesn’t know who I am. Time is a funny thing. I travel to Scotland every year to visit her. She returned in 2018 - a year before Alzheimer’s stole her memories. Scotland is in my bones because of her. Melancholy, longing and passion permeate Scottish history, music and poetry. In 1788, Robert Burns captured this ethos in Auld Lang Syne. I cry when the doleful melody plays at midnight. “Should old acquaintance be forgot and never brought to mind?” The lyrics urge listeners to cherish friendships, embrace the inevitability of change and let go of the old for the new. There’s something hopeful, frightening, and sad about letting go – of holding on loosely to life and marching toward the unknown. The yuletide song is a poignant reminder of the brevity of life, the fragility of health, the ebbing and flowing of friendships, the moments cherished and taken for granted, the wins and losses, the celebrations and disappointments. I am reminded to savor every moment, to embrace the vicissitudes of life and to reflect on the fleeting special moments that I didn’t realize at the time were going to be the last, and my total inability to slow the clock. This is not a new struggle. In the 90th Psalm, Moses’ cried out to God in the desert “Teach us to number our days that we may apply our hearts to wisdom.” Oh, to truly understand how little time we have! What different choices we might make if we really comprehended the brevity of life! Moses continues “The years of our life are seventy, or even by reason of strength eighty; yet their spin is but toil and trouble; they are soon gone, and we fly away.”  Oh, to make our days and hours count, for they are finite. One day I will breathe my last. No one knows this better than a cancer patient. They did not want or ask for it, but cancer patients receive the paradoxical gift of understanding the brevity of life. Their diagnoses force them to number their days and to grow in wisdom - allowing valuable course corrections while there is still sand in the hourglass. Scrooge, in A Christmas Carol, is given the same painful gift of seeing the grim reality of the future if he remains the same man. A cancer diagnosis is a similar kind of eye opener - shocking, painful, and motivating; it changes you. A cancer diagnosis is a ghost of Christmas future in a way - A painful yet precious second chance to reevaluate, to mend, to forgive, to re-prioritize, to slow down, to cherish, to love and, yes, to let go. New Year: new opportunities to let go and live! Every New Year’s Eve I am reminded to number my days. To count my blessings. To remember that my heart will one day beat its last. To remember friends and family, cherish them and then let go so I can make room for whatever the future holds. As the clock counts down the last minutes of the year, I remember the warmth of my mother’s love before it was taken from her, my halcyon days of youth in Scotland, my wins and losses, successes and failures, friends kept and friends lost… but, especially I remember my clients living with cancer who taught me about the courage to face their mortality, to enjoy each day as if it were the last, to let go of resentment, bitterness, and regret and to make impactful changes for a better today and tomorrow. No one knows more about the brevity of life than they do. They often find the courage and motivation to live a whole different life than they did before cancer. Knowing our days are numbered can do that for us all. Nothing like New Year’s Eve to give us that reminder - to let go and live! These thoughts fill my grateful heart as I sing along and toast my pals with bitter sweet tears in my eyes…”For auld lang syne, my jo, for auld lang syne, we’ll tak’ a cup o’ kindness yet, for auld lang syne.” Check Dr. Diane Benfield's profile and book your first consultation

Lori Drummond is a Registered Dietitian who is joining The After Cancer Care Team soon! In the vast realm of healthcare, individuals often find their calling through a profound combination of personal passion and unexpected life events. I became a registered dietitian with multiple state licenses and board certification in oncology nutrition, through that journey. My story is one of heartfelt dedication to the well-being of others, inspired by a new-found pursuit toward a lifelong commitment to healthy living and the transformative power of nutrition. Embracing the power of food Delving into the world of healthcare was not just a career choice; it was a calling that resonated with my desire to help those in need. Long before I embarked on my professional path, I was captivated by the idea that food could be a source of healing and vitality. Life took an unexpected turn, opening doors for me to pursue my Bachelor’s and Master’s degrees in Nutrition from the University of Alabama. Over the past 17 years, I have worked in various hospitals, gaining extensive experience with diverse patient populations, from the critically ill in ICU units to those battling cancer, heart issues, diabetes, obesity, malnutrition, and more. I played a pivotal role in the transplant program at Cleveland Clinic in Weston, Florida, where I assisted patients preparing for and recovering from liver, kidney, and heart transplants. My multifaceted experience equipped me with a comprehensive understanding of the intricate relationship between nutrition and overall health. A heartfelt connection to cancer patients My profound connection with cancer patients is deeply personal. Having supported two close family members through their battles with cancer, I intimately understand the challenges these individuals face. My grandmother's struggle with pancreatic cancer and my mother's journey with lung cancer became the catalyst for my unwavering commitment to oncology nutrition. As the primary caregiver for my mother during the final months of her battle, I gained invaluable experience and empathy. This lived-out experience became the cornerstone of my passion for oncology nutrition, allowing me to connect with patients on a level that transcends professional boundaries. A beacon of support and expertise In addition to my board certification in oncology nutrition, I hold a Certificate of Training in Adult Weight Management, bringing years of experience in guiding individuals toward better well-being through weight management methods. My expertise extends beyond the clinical setting, as I dedicate myself to teaching group weight management classes. Beyond my professional life, I'm a mother of five and a grandmother of 11, highlighting my deep commitment to family health. Continually seeking knowledge to adapt to our evolving world, I find joy in beach walks, sandcastle building with local grandchildren, boating, and embarking on outdoor adventures with grandchildren in Alabama and Oregon. In my journey, I hope you find a powerful narrative of passion, dedication, and empathy. My commitment to the well-being of others, particularly those facing the challenges of cancer, is not just a profession but a deeply personal mission. My story is a testament to the transformative potential of combining personal passion with professional expertise, creating a beacon of support for those in need. Discover our Care Team --

The holiday season is often associated with joy, celebration, and togetherness. However, for those battling cancer, the festivities can bring an added layer of stress and challenges. Navigating through the holiday season while undergoing cancer treatment requires a delicate balance of self-care, communication, and adaptation. In this wellness guide, we'll explore practical strategies to help individuals facing cancer cope with holiday stress and find moments of peace and joy. Prioritize self-care Cancer treatment can take a toll on both the body and mind. Amidst the holiday chaos, it's crucial for individuals battling cancer to prioritize self-care. This includes getting enough rest, maintaining a healthy diet, and engaging in activities that bring comfort and relaxation. Consider incorporating mindfulness practices, such as meditation or gentle yoga, into your routine to help manage stress and promote overall well-being. Set realistic expectations The pressure to create the perfect holiday experience can be overwhelming, but it's important to set realistic expectations. Understand that your energy levels may be different due to cancer treatment, and it's okay to scale back on traditional holiday preparations. Communicate openly with friends and family about your limitations, and don't hesitate to delegate tasks or ask for help when needed. Adjusting expectations can help alleviate unnecessary stress and allow for a more enjoyable holiday experience. Create meaningful traditions While some traditions may need to be adjusted, consider creating new, meaningful traditions that align with your current circumstances. This could involve simpler celebrations, such as a cozy movie night with loved ones or a quiet dinner at home. Focusing on the quality of the time spent together rather than the grandeur of the celebration can make the holiday season more enjoyable and less stressful. Communicate openly Effective communication is key, especially during challenging times. Be open and honest with your loved ones about how you're feeling and what you need. If attending large gatherings is too overwhelming, express your concerns and suggest alternatives, such as smaller get-togethers or virtual celebrations. By fostering open communication, you can build a support network that understands and respects your unique needs during the holiday season. Embrace flexibility Flexibility is a valuable asset when navigating the holidays while battling cancer. Plans may need to change based on how you're feeling on any given day. Be kind to yourself and allow for adjustments in your schedule. Flexibility doesn't mean abandoning traditions altogether but rather adapting them to better suit your current situation. Embracing a flexible mindset can help reduce stress and allow for a more enjoyable holiday experience. Focus on gratitude Amidst the challenges, finding moments of gratitude can be a powerful tool for coping. Take time each day to reflect on the positive aspects of your life, whether it's the support of loved ones, moments of joy, or the resilience you've shown throughout your journey. Cultivating a gratitude practice can shift your focus from the difficulties of the present to the positive aspects that bring meaning and purpose to your life. Seek support The holiday season can bring a mix of emotions, and it's okay to seek support when needed. Whether through friends, family, or support groups, connecting with others who understand your experience can provide comfort and encouragement. Don't hesitate to lean on your support network and share your feelings, allowing others to offer support and companionship during this challenging time. Navigating holiday stress while battling cancer requires a holistic approach to wellness. By prioritizing self-care, setting realistic expectations, creating meaningful traditions, communicating openly, embracing flexibility, focusing on gratitude, and seeking support, individuals facing cancer can find moments of joy and connection during the holiday season. Remember, the true spirit of the holidays lies in the love and support of those around you, and by taking steps to care for yourself, you can make the season more manageable and meaningful. Check Gracienne Jean Pierre's profile and book your first visit

The holidays are fast approaching, and with it comes the excitement and joy of being with family and friends and the anticipation of the festivities that come with the holiday season. There is also that natural stress that is associated with the holidays: the shopping, the cooking, attending those holiday parties, and planning those traditional holiday activities.  It is an exhilarating and exhausting time of year for anyone. Add to that being a cancer survivor also dealing with long-term or residual effects of treatment or maintenance and it can be downright debilitating. So how do you take care of yourself this holiday season? How to practice self-care when there is no time? Look up self-care on the internet and you’ll find all sorts of ideas – take a bubble bath, unplug, light a candle, grab a cup of coffee or tea and read a book. And these are great ideas when you have the time and when you just need a day to rest to feel rejuvenated.  But when the holidays and its demands are bearing down on you the one thing that you don’t have is time. And when you are also fighting that all-consuming fatigue that comes with cancer survivorship, a one day of rest isn’t really going to do it for you. So, what can you do? First, understand that self-care at any time is more than just bubble baths, candles, and a cup of tea. When life has you frazzled, exhausted, or burnt out, you need more than just a bubble bath, candle, and a cup of tea. You need a reset. Or maybe you just need a way to incorporate true self-care into your daily life.  Here’s what I’m talking about. Saving my energy and time to do what matters the most During the holidays there are lots of activities that we feel that we must do. We must put up outdoor lights. We must decorate the house. We must have a massive tree with beautiful decorations. We must wrap gorgeous presents. We must go to all the holiday parties that we have been invited to. But here’s the thing. We don’t have to do any of it. If cancer taught me anything it is to save my energy and my time for the things that matter most. Love decorating that tree? Then do it. Hate going to all those parties? It is okay to say, “No thank you, I can’t make it.” Love baking cookies? Bake them. Or maybe you only have energy to bake one batch. Then pick your favorite and do one batch and say no to more. Simply said, the best way to preserve your energy and your sanity is to figure out what means the most to you and to say no to the rest. On a good year you can’t do it all, and this is no truer than when you are a cancer survivor.  Your friends and family will appreciate you being able to be fully present rather that wiped out from doing a multitude of activities that you probably won’t remember years from now. When you slow down and bake those peanut butter Hershey kiss cookies only for the holidays, or spend time together snuggled on the couch every year to watch “Home Alone” or “Elf,” then it becomes special. It is during those special times that we will later remember with fondness. Not the overscheduled holiday obligations. Be brave. Change those traditions if you must and say no to everything but what is important to you. Those important things will later become your magical holiday memories. Surround yourself to people that make you happy While self-care during the holidays can look like saying no to everything but what matters to you, it can also mean surrounding yourself with the people that make you happy. If being around certain friends or family members stresses you out, then either elect not to spend time with them or limit your time with them. Stress is not a good companion to cancer survivors so do what you can to limit stress.  If that means limiting time with certain friends and family, then give yourself permission to do so. Maybe there are some activities that make you feel rejuvenated like taking a walk, meditating, talking to your best friend,  journaling. Whatever activity that is for you, make time for those activities instead of making time for people or events or activities that stress you or drain your energy levels. Remember, from now on your health is your priority. It doesn’t matter what everyone else can or wants to do. Hurt feelings aside, if you don’t have your health then you can’t fully live. And we now remember how important and precious life is. To honor that gift, value it and safeguard it. Protect your health, physical and mental, at all costs. Saying no, changing traditions, and limiting your time with people and events that cause you stress and drain your energy can be difficult to do. But this is true self-care. As cancer survivors, we had to learn how to advocate for ourselves during our cancer treatment. Now we need to do that outside of the medical community and start doing it in our day to day lives. There is no better time to start than during the holidays. You can set the tone now and for the year ahead. Let others know you are prioritizing your health so that you can be around for future holidays. Let them be disappointed if they must or pick up the slack if it’s something really important to them. It’s not your job to make others happy.  It’s your job to protect your health and well-being and to embrace this life you have been given. That includes enjoying the simple pleasures of the holiday. However simple they need to be or however simple you want them to be. They will be perfect because you will be there. Nothing else really matters. Don’t forget that. Check our Care Team and book your first video consultation

Cheryl Hoover is a nutrition coach at The After Cancer. Hello everyone, I am Cheryl Hoover and I am the pharmacist who wants to keep you out of the pharmacy and help you find your vitamins, minerals and fiber in your kitchen with real foods, herbs and spices. My own cancer journey led me to research what to eat I am passionate about this because of my own cancer journey which led me to research how we should best nourish our bodies for healing and strength. It became clear that we should all be eating more plants, but where would we get our protein? To answer this and so many other questions that I had, I decided to get certified in plant based nutrition. Once I became educated on the healing power of plants, I started cooking for other cancer patients so that they would be well nourished during and after treatment. I did this for years, but then decided to focus my attention on actually teaching patients and their caregivers the importance of nutrient dense cancer fighting foods and so, Pharmacy In Your Kitchen was born. Embracing the healing power of foods The kitchen is a place that is so underrated as a space for healing, but I learned in pharmacy school that the first medicines were actually plants and many of todays manufactured medications are created to mimic what foods, herbs and spices do to help us heal and be healthy. Here in this space I encourage people to embrace the healing power of their very own kitchen. I believe and teach that even small changes in your current eating regimen can have a tremendous influence on your health. Wherever you are starting from, I can help you move further down the path of nourishing your body instead of just feeding it. I like to say that eating is an “opportunity” to nourish you body, an opportunity that we have forgotten we have. If you are reading this blog you or a loved one has had a cancer diagnosis, I am very sorry for that. However, you now have ”found your reason” to make some changes for you and your loved ones best overall health, and finding your reason is a huge motivating factor in making successful changes. Do you need to be a skilled chef or even like to cook to be able to benefit from some changes in your eating regimen? Absolutely not. I can work with you wherever you are regarding skill or interest in the kitchen. However, if you do have an interest in cooking with more plants, I have an Instagram specifically for that called @pharmacy.in.your.kitchen and I’d love to have you follow along and get inspired to embrace the healing power of your kitchen. Encouraging you to eat your vitamins In a very ironic way I feel like I have been preparing to help people like you all of my life. Initially, I wanted to go to culinary school but my father wanted me to instead get a business degree, so I studied restaurant management for a few years. That wasn’t a good fit for me, so I decided to instead lean into my math and science skills and go to pharmacy school. I worked in retail pharmacy, hospital pharmacy and pharmaceutical sales over the years as a pharmacist and then, after my own cancer diagnosis turned my focus to nutrition for cancer prevention and healing. Now, I am Pharmacy in Your Kitchen, the pharmacist that encourages you to actually eat your vitamins. In addition to being Pharmacy In Your Kitchen, some other interesting things about me are; I am a happily married empty nester, mother of two amazing young women, cancer survivor, electric bass player and singer, and coauthor of Healthy Living for a Sharper Mind. I’d love to help you find the healing power in your kitchen with a private session if you are interested in uncovering this wonderful opportunity we very often overlook. Check Cheryl's profile

Cheryl Lecroy is a Wellness Coach at The After Cancer. Hello, I’m Cheryl Lecroy and I am a whole-foods plant-based enthusiast, growing much of the fresh vegetables and mushrooms I consume right in my backyard. I was diagnosed with cancer at a time when I thought I was finally healthy I fell in love with gardening later in life. Having grown up on a farm under my grandmother's green thumb, one would think that I learned under her tutelage. Alas, I never paid the proper attention to the harvest, the canning, and certainly not to the healthy aspects of a fresh diet. I was overweight for much of my youth and basically half of my life. I spent 10 years transitioning from 280 pounds to an appropriate body mass and size. From a somewhat slow moving me to an athletic me.  It took a little longer for my mind's eye and my language to catch up to my new "image". I was diagnosed with cancer in 2011 at a time when I thought I was finally healthy. I had just run a marathon, and I was thin and ‘fit’. After all, I had been following the FDA Food Pyramid to reach my proper body weight. After being diagnosed, I delved into cancer-specific nutrition research and learned that the traditional FDA food pyramid may not have been the best diet option from a cancer prevention standpoint. I quickly became overwhelmed with conflicting information, and I didn't know whether to become vegan, vegetarian, or carnivore.  Each cancer-specific diet recommendation had the science to back up the claim,  but each sent me in a different direction. Learning what's the right nutrition for cancer survivors Over the last 12 years, I have attended conferences on Nutrition in Medicine with ICNM, The Physicians Committee on Responsible Medicine, The National Health Association, The Institute for Integrative Nutrition, Smith Center for Healing and the Arts, Stanford University online, The Cancer Healing Kitchen and The University of Copenhagen online. My cancer journey, an insatiable desire for evidence-based research in nutrition and a lifetime of complex weight control gives me a great passion and real-life experience to help other survivors find their nutritional direction. I now practice a largely vegan, plant-based diet, getting healthy nutrients from natural, clean ingredients. My organic heirloom garden is filled with rainbow-colored produce packed with super nutrients. The research is compelling and there are many "superfoods" that I eat each day; Asian mushrooms are high on my daily intake list. This quest led me to wonderful opportunities 10 years with Wind River Wellness Retreats where I have coached and empowered survivors on their health journeys, both with nutrition and general well-being. Terra’s Table Mushrooms where I have grown and produced a 100% natural mushroom powder as a culinary spice since 2015. And for the last 6 years, The Produce RX Farm delivery program with the local free clinic, where doctors prescribe plants and vegetables to their patients. Proving that proper nutrition matters. I know 100% that the food we eat, the sleep we get, the stress we release, and the joy we feel all play an important part of our health and recovery from a cancer diagnosis.  I am thrilled to be a health, nutrition and wellness coach with The After Cancer where I get the privilege to share my journey, knowledge and experience in coaching other cancer survivors through a healthy survivorship. I am 12.5 years cancer free! Check Cheryl's profile and book a FREE intro call

Taffie Lynn Butters is a board-certified health coach at The After Cancer. She's a breast cancer survivor and is passionate about helping others recovering from cancer with lifestyle interventions. Hi I’m Taffie! I am a National Board-Certified Health & Wellness Coach with a background in working with women who have been affected by breast cancer. I too was diagnosed with breast cancer in January of 2020. Lifestyle medicine has made a huge difference in how my body heals, how my body feels physically and mentally, and it has given me autonomy over my health outcomes. Maybe you have probably already read all the books and social media blogs and now you are overwhelmed with all the new information, and you want the support of someone who has been in your shoes. Whether you are newly diagnosed or just finishing your treatments, cancer recovery and defending your health can start now! Where to start your cancer recovery. Deep down you know that some things need to change, but don’t know where to start. Or maybe you know that changing your diet, increasing your exercise, reducing your stress, improving your sleep, and avoiding risky substances are powerful in your recovery, but after trying to integrate them into your life - you fall back into old habits. It’s not your fault, you just don’t have the support you need. Maybe you are looking for someone who knows about evidenced based lifestyle interventions and can answer your questions every step of the way. Whether you are preparing for surgery or managing the aftereffects of chemo. You want to equip yourself with real actions and strategies instead of more drugs and doctor visits. I know because I have been there. For me, one of the hardest parts of my breast cancer journey was after treatment. It was almost like a trifecta of being overwhelmed, the fear of recurrence and depression had set in because my care team was done. I was sent off to return to “normal” and told to just watch and wait for symptoms. I started to have questions like what MORE could I be doing, and how was I going to create “health” in my body. My body was different now, and there were so many changes. I wanted to do everything I could to reduce my risk for recurrence, but I needed help. A different relationship with your body. Cancer recovery requires a different relationship with yourself and your body. Coaching is a different relationship than with your traditional healthcare providers. It allows you to engage with an introspective look at your health and habits. You can develop a healing mindset and understanding about what’s important to you, implement actions that align with your goals, and map out a path with lifestyle interventions to get you there. Imagine acting each day to improve your health, instead of waiting and watching for cancer to come back. Imagine creating space and time in your life for your health. When challenges arise, together we will dig deep to get a true understanding of how you can navigate toward your goal. You will have the support and guidance of a coach, as you make each actionable step toward your future health. That’s why I became a Cancer Recovery Coach. I want you to have the faith and confidence that you are doing everything you can to defend your health. I want you to fill in the gaps between your healthcare and putting your plan into action! Ask yourself, “Does it make sense for me to take control of my health?”. If the answer is YES, then we should connect. Schedule your first appointment for a free consultation. Check Taffie's profile and book a free intro call