The After Cancer Blog

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. About Gracienne Jean Pierre Gracienne Jean Pierre is a breast cancer survivor and nurse. She decided to specialize in techniques like biofeedback and heartmath to support patients in managing their stress.

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.

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.  --

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 90 th  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.” About Dr. Diane Benfield Dr. Diane Benfield , DSW, MSW, LCSW, is a dedicated therapist specializing in psychotherapy, grief, depression, and anxiety. Working with oncology patients is the most rewarding and fulfilling work she has ever engaged in.

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.  About Katie Estridge Katie Estridge  is a physical therapist, specializing in yoga therapy and pain management. Her mission is to help people achieve their health goals, feel better and cure chronic pain and symptoms.

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.  About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.

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. About Marie Theriault Marie Theriault  is a yoga, qigong and tai chi instructor. The prevalence of cancer if her family led her to study approaches to complement traditional treatments.

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. About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.

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. About Kathy Therber Kathy Therber  is a breast cancer survivor and she's been teaching yoga for more than 20 years. Yoga is an essential part of my life as I work to stay active, healthy, and pain-free, and she loves teaching to people with cancer, survivors, and caregivers.

Dr. Lisa Jervis is The After Cancer's Programs' Medical Director. Phase 1: Medical School As a first year medical student, I had no idea what specific path I wanted to follow with regards to my career—but I knew it would not be Obstetrics and Gynecology…or would it? Welcome third year of med school and clinical rotations. It was here that I discovered that I enjoyed at least some aspect of every rotation I did. I loved the challenge, mystery and excitement of surgery; the intellectual thought processes of internal medicine; the emotions, communication and intricacies of human brain function in psychiatry, and the wide variation and oftentimes fun aspects of pediatrics. When I got to my OB/GYN rotation, I found a little bit of everything mentioned above, and then (by the way)…there is this amazing process of human gestation and being an integral part of the sacred and emotional life event and miracle of birth. Life as an OB/GYN My years as an OB/GYN were extremely rewarding on many levels and oftentimes exhausting. Over those years, I learned that one of my strengths in my life and practice is my ability to listen, communicate and share knowledge. I found that I was always running behind in my schedule, because I felt compelled to listen to what my patients were saying not only verbally, but also silently as they would convey in other ways that something else was going on and needed to be addressed. The current culture and model of conventional medical care does not allow for that style of medicine which I knew was right for me and my patients.   Phase 2: Integrative Medicine Chronically running behind in a busy office setting creates its own source of stress and dissatisfaction both with practitioners and with patients. While I loved taking care of my patients and engaging in the practice of medicine, something was missing for me. As I became more and more aware of this realization, I also began reading and hearing more about the concepts of integrative medicine . Patients would ask about these “other” mysterious options that sounded fascinating to me:  Healthy (plant based) nutrition , herbs, supplements, acupuncture, meditation, yoga, etc. Many of these concepts were things that I am naturally drawn to, but many were new and intriguing to my curious mind. After some research and contemplation, I found some courage and took the plunge for a shift in gears and direction in my career. I applied for the Andrew Weil Center for Integrative Medicine Fellowship/University of Arizona . As I started my Fellowship, I was offered a position at Novant Health Cancer Institute to help establish a new department of integrative medicine .   Integrative Oncology Support The transition from conventional OB/Gyn to Integrative Oncology Support was a complex whirlwind of learning new concepts, re-learning old concepts from an integrative perspective, exploring new ways to open my mind and heart, and sharing happiness, pain, suffering and everything in between while connecting with others in a way that felt very comfortable to me. I learned as much or more about life and healing from my patients as I did from any class, book or journal. There is a massive amount of research, facts, information and resources out there, but putting it all together and learning to meet patients “where they are”, is what hits home and matters most.    The Here and Now  As I now have the opportunity to combine my remote and more recent experiences of practicing medicine together, I cherish and am grateful to be able to help fulfill the need of providing support and knowledge to (patients) at any point in their journey of cancer diagnosis and life.   I have been hoping to create and provide a group support series for several years.  The positive energy, enthusiasm, knowledge and experience of The After Cancer team is the perfect environment and opportunity to create this program.  We are in this together, and we all have something to contribute to help each other find peace, happiness, comfort and healing.

Ouch!!!! Why am I hurting during intercourse now? There is one more thing that I have to worry about, and I never expected it to affect my performance in the bedroom! Does any of this sound familiar? Perhaps you have been diagnosed with a pelvic floor dysfunction commonly known as dyspareunia or vaginismus. Dyspareunia refers to persistent or recurrent pain experienced during sexual intercourse. This pain can occur at different stages of sexual activity , including vaginal touch, penetration, during intercourse, or after sexual activity. There are various potential causes of dyspareunia, and they can be physical, psychological, or a combination of both. Physical causes may include conditions such as cancer diagnosis, pelvic inflammatory disease, endometriosis, vaginal dryness, infections, or structural issues. Psychological factors like anxiety, stress, or a history of sexual trauma can also contribute to dyspareunia.  Vaginismus is another type of common pelvic floor dysfunction divided into primary and secondary forms of vaginismus.  Primary vaginismus is the prevention of sex secondary to pain where a female has never had penetration at all.  Secondary vaginismus is where one has had penetration in the past but is no longer able to have intercourse secondary to trauma, surgery, cancer diagnosis, or mental health issues including anxiety . Both vaginismus and dyspareunia have similar treatments but first one needs to identify the underlying cause.  Pelvic Floor Physical Therapy Physical therapy can be a helpful and effective approach in managing dyspareunia and vaginismus, particularly when the pain is related to musculoskeletal or pelvic floor issues. Pelvic floor physical therapy is a specialized form of physical therapy that focuses on relaxation and strengthening of muscles, ligaments, and connective tissues in the pelvic floor and its attachments. Here are some ways in which physical therapy can help with dyspareunia and vaginismus: Pelvic Floor Assessment:  A physical therapist performs a thorough examination to identify any muscle tension in the pelvic floor muscles. This exam begins externally assessing spinal alignment, hip mobility, postural awareness. With the patient’s consent there is also an internal exam of vaginal or rectal muscles to see if these are contributing to pain and dysfunction. Biofeedback :  Biofeedback is a technique that provides visual or auditory feedback about muscle activity and relaxation. Manual Therapy:  Hands-on techniques may be used by the physical therapist to release tension in the pelvic floor Education and Counseling:  Physical therapists can provide education on anatomy, sexual function, and techniques for relaxation. They will refer out to a mental health provider as needed. Breathing Exercises:  Proper breathing techniques can contribute to overall relaxation and reduce tension in the pelvic floor muscles.  Posture and Body Mechanics:  Addressing posture and body mechanics during daily activities and sexual positioning can be important, as poor posture and positions may contribute to pelvic floor dysfunction. Collaboration between healthcare professionals, including gynecologists, urologists, mental health professionals and physical therapists, may be necessary to determine the most appropriate and comprehensive treatment plan for an individual's specific situation. About Dr. Katrina Heath Dr. Katrina Heath is a physical therapist specializing in pelvic floor rehabilitation. She works with patients who have pelvic floor issues due to cancer treatment like surgery, radiation or chemotherapy.

If you have a few fresh herbs and some pantry staples you can make this delicious dish in no time and take it to a game day party, potluck, or use it as a side dish! You can even make it the day before to save time and allow the flavors of the dressing to marinate everything together beautifully. 16 appetizer servings 14 oz can black beans, rinsed and drained 14 oz can garbanzo beans, rinsed and drained 14 oz can black eyed peas, rinsed and drained 14 oz can yellow corn, rinsed and drained 1/2 medium yellow onion, finely diced 2 large cloves garlic, minced 1 cup chopped fresh Italian parsley 2 Tbsp chopped fresh basil 1/3 cup olive oil 1/4 cup red wine vinegar 1 tsp salt 1/2 tsp ground black pepper 3/4 tsp dry mustard powder 1/2 tsp hot pepper sauce 1 cup chopped fresh tomatoes 1 cup cubed avocado In a large bowl mix together the first 8 ingredients. In a small bowl mix together the next 6 ingredients for the dressing. Pour the dressing over the bean mixture and toss gently to combine. Refrigerate for 24 hours. Before serving add the tomatoes and gently toss. When ready to serve top with avocado and enjoy. About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.