I have recently posted some new articles and videos at Well,then http://www.wellthen.org/. The Well, then community is part of Harvard Pilgrim Health Care. This site was created to encourage people to talk about what they to to be well. The area I write for is Living with Cancer. There are other topics you can visit in addition to Living with Cancer.
Please share your ways of living with cancer.
Monday, January 17, 2011
Thursday, October 28, 2010
Healthy Weight Management for Breast Cancer Survivors
Healthy Weight Management for Breast Cancer Survivors
Guest blog post by Jean Harvey-Berino, PhD, RD
I know breast cancer first-hand, because I am a survivor myself. I’m also a medical researcher and professor dedicated to teaching people how to live healthier lives, one habit at a time.
When I look at the statistics about cancer and obesity, I’m astounded:
• Obesity is credited with contributing to 41,000 new cases of all types of cancer.
• Nearly 30 percent of postmenopausal and recurrent breast cancers can be linked to excess weight.
• About 90,000 cancer deaths per year in the U.S. could be prevented with weight control.
(Source: National Cancer Institute)
To change these numbers, I’ve joined forces with fellow researchers Kim Dittus, MD, PhD, and Jan Bunn, PhD, at the University of Vermont College of Medicine and Fletcher Allen Health Care, Inc., to conduct a pilot research study designed to test the effectiveness of weight loss programs among breast cancer survivors.
We will use the Vtrim Online Behavioral Weight Management Program as the intervention, a program I developed during 19 years of obesity research. Vtrim teaches people how to manage their weight by changing their eating and exercise behaviors. Changing behavior is truly the key to managing your weight. It’s when we change our behaviors, instead of depriving ourselves of certain foods, that we engage in a lifestyle makeover.
There are strategies you can put into action now to make your weight management goals doable. Here are five to get you started:
Bite It, Write It. The cornerstone of behavior modification is self-monitoring—a clinical term that simply means writing down the foods you eat, how much you exercise you, and noting triggers. To journal effectively be sure to record what you eat and drink immediately – you’ll avoid the forgot-it factor. Research shows that people who record their food intake lose twice as much weight as those who don’t write down what they eat.
Reduce TV Time. Researchers at the University of Vermont found that watching less TV results in subtle but meaningful changes in overall activity levels (see The Archives of Internal Medicine.) They found that individuals who cut television viewing by 2.5 hours (based on the average of 5 hours per day) burned off an additional 120 calories a day – the equivalent of walking about 8 miles a week.
Control Your Portions. Learn to eyeball portion sizes for when you can’t pull out the measuring cups (like when you are eating out or at a friend’s house). Use helpful visuals such as 3 ounces of meat/poultry is the size of a deck of cards, ½ cup of rice or pasta is about the size of a baseball, and ¼ cup is about the size of a golf ball. Research shows that people will automatically eat more when served bigger portions, regardless of physical hunger.
Make Your Exercise Count. If you're having a hard time sticking to your workouts, perhaps you need to add some Factor P (P, for "purpose") in your fitness plan. Research out of the University of Wisconsin-Madison shows that people who perform physical activity to complete a necessary goal (dare we say chore?) are more consistent and stick with it longer than people who plan their activity around gym workouts. So rake the leaves! Walk the dog!
Sneak In Exercise. Three ten-minute walks are just as effective as one thirty-minute walk. One study found that people who took more short exercise bouts actually lost more weight. Create a new routine: instead of meeting a friend for drinks or coffee, ask her to join you for a weekly catch-up walk so you can burn calories over conversation.
Jean Harvey-Berino, PhD, RD, is a Professor and Chair of the Department of Nutrition and Food Sciences and Professor in the Department of Medicine at the University of Vermont. Her research focuses on behavioral treatments for obesity in adults and obesity prevention in children. As the lead researcher and founder of Vtrim, a behavioral weight loss program, Dr. Harvey-Berino has conducted numerous clinical trials in obesity treatment over the past 19 years. Her current research projects include an examination of how weight gain is linked to recurrence of breast cancer. Jean is a recipient of the 2008 James Beard Award for "The Eating Well Diet" book.
Guest blog post by Jean Harvey-Berino, PhD, RD
I know breast cancer first-hand, because I am a survivor myself. I’m also a medical researcher and professor dedicated to teaching people how to live healthier lives, one habit at a time.
When I look at the statistics about cancer and obesity, I’m astounded:
• Obesity is credited with contributing to 41,000 new cases of all types of cancer.
• Nearly 30 percent of postmenopausal and recurrent breast cancers can be linked to excess weight.
• About 90,000 cancer deaths per year in the U.S. could be prevented with weight control.
(Source: National Cancer Institute)
To change these numbers, I’ve joined forces with fellow researchers Kim Dittus, MD, PhD, and Jan Bunn, PhD, at the University of Vermont College of Medicine and Fletcher Allen Health Care, Inc., to conduct a pilot research study designed to test the effectiveness of weight loss programs among breast cancer survivors.
We will use the Vtrim Online Behavioral Weight Management Program as the intervention, a program I developed during 19 years of obesity research. Vtrim teaches people how to manage their weight by changing their eating and exercise behaviors. Changing behavior is truly the key to managing your weight. It’s when we change our behaviors, instead of depriving ourselves of certain foods, that we engage in a lifestyle makeover.
There are strategies you can put into action now to make your weight management goals doable. Here are five to get you started:
Bite It, Write It. The cornerstone of behavior modification is self-monitoring—a clinical term that simply means writing down the foods you eat, how much you exercise you, and noting triggers. To journal effectively be sure to record what you eat and drink immediately – you’ll avoid the forgot-it factor. Research shows that people who record their food intake lose twice as much weight as those who don’t write down what they eat.
Reduce TV Time. Researchers at the University of Vermont found that watching less TV results in subtle but meaningful changes in overall activity levels (see The Archives of Internal Medicine.) They found that individuals who cut television viewing by 2.5 hours (based on the average of 5 hours per day) burned off an additional 120 calories a day – the equivalent of walking about 8 miles a week.
Control Your Portions. Learn to eyeball portion sizes for when you can’t pull out the measuring cups (like when you are eating out or at a friend’s house). Use helpful visuals such as 3 ounces of meat/poultry is the size of a deck of cards, ½ cup of rice or pasta is about the size of a baseball, and ¼ cup is about the size of a golf ball. Research shows that people will automatically eat more when served bigger portions, regardless of physical hunger.
Make Your Exercise Count. If you're having a hard time sticking to your workouts, perhaps you need to add some Factor P (P, for "purpose") in your fitness plan. Research out of the University of Wisconsin-Madison shows that people who perform physical activity to complete a necessary goal (dare we say chore?) are more consistent and stick with it longer than people who plan their activity around gym workouts. So rake the leaves! Walk the dog!
Sneak In Exercise. Three ten-minute walks are just as effective as one thirty-minute walk. One study found that people who took more short exercise bouts actually lost more weight. Create a new routine: instead of meeting a friend for drinks or coffee, ask her to join you for a weekly catch-up walk so you can burn calories over conversation.
Jean Harvey-Berino, PhD, RD, is a Professor and Chair of the Department of Nutrition and Food Sciences and Professor in the Department of Medicine at the University of Vermont. Her research focuses on behavioral treatments for obesity in adults and obesity prevention in children. As the lead researcher and founder of Vtrim, a behavioral weight loss program, Dr. Harvey-Berino has conducted numerous clinical trials in obesity treatment over the past 19 years. Her current research projects include an examination of how weight gain is linked to recurrence of breast cancer. Jean is a recipient of the 2008 James Beard Award for "The Eating Well Diet" book.
Wednesday, October 20, 2010
A wellthen.org user shared "Even healthy people get cancer"
Below is the link to Harvard Pilgrim Health Care's Well, Then site which shares information with the public about many different health issues. I was asked to write and do short videos on living with cancer. Harvard Pilgrim supplied me with a Flip Video for this project.
The main goal of the Well, Then program is to encourage folks to talk about what they do to be as well as they can be and learn from the experiences of others so they can apply it to their own lives.
Please pass this on to all the women you know.
A wellthen.org user shared "Even healthy people get cancer"
The main goal of the Well, Then program is to encourage folks to talk about what they do to be as well as they can be and learn from the experiences of others so they can apply it to their own lives.
Please pass this on to all the women you know.
A wellthen.org user shared "Even healthy people get cancer"
Friday, October 8, 2010
Trek for Treatment Eric Drew Foundation
Sunday October 3rd was the fourth annual Trek for Treatment. The Trek is put on by the Eric Drew Foundation which is dedicated to helping seriously ill patients and their families find clinical trials, teaches them to advocate for them selves and deal with the insurance maze, just to name a few of the areas that the Foundation is involved in. Please take a minute to read about Eric Drew's journey and the wonderful services the Foundation provides www.drewfoundation.org.
Confident Clothing was honored to have a booth at the Trek for Treatment information fair along with the March of Dimes and other organization that help people with a variety of medical conditions.
Confident Clothing was honored to have a booth at the Trek for Treatment information fair along with the March of Dimes and other organization that help people with a variety of medical conditions.
Monday, September 6, 2010
Healing Lifestyles & Spas - Lymphatic Drainage
Wow, I didn't realize how long it had been since I posted!
I have been dealing with a lot of physical pain for about a year.
Well, I am starting to pay attention to my whole body and spirit and found this article and website that I wanted to share.
This article and the one on 'Dry brushing' , which you will be able to connect to from this article, are very informative and may help you feel better.
You can also sign up for the free news letter they publish.
I hope you are enjoying this Labor Day holiday.
Healing Lifestyles & Spas - Lymphatic Drainage
I have been dealing with a lot of physical pain for about a year.
Well, I am starting to pay attention to my whole body and spirit and found this article and website that I wanted to share.
This article and the one on 'Dry brushing' , which you will be able to connect to from this article, are very informative and may help you feel better.
You can also sign up for the free news letter they publish.
I hope you are enjoying this Labor Day holiday.
Healing Lifestyles & Spas - Lymphatic Drainage
Tuesday, February 23, 2010
Tense and release for relaxation and sleep
One simple way to make yourself more comfortable whiling battling breast cancer and the many side affects is to try to relieve tension in your body. The following exercise is an easy way to do this and hopefully give you some comfort.
Start by laying down on your back on a comfortable surface. Your bed works well.
Make sure you don't have noise and interruptions if possible.
You can use rolled up towles or a pillow to support any body part that is sore or very sensitive.
I use a small pillow under my neck and sometime a pillow under my knees.
Begin with your breathing. Try to take deep full breathes.
Take a mental check list of how all parts of your body feel. Notice if you are holding tension and try to release it.
As you begin to tense and then release your body be sure you don't tense so much that you get a muscle cramp. Also be sure you are well hydrated and have gone to the bathroom. Remember to keep breathing. Don't hold your breathe this only causes more tension.
Now you are ready.
Begin with your feet. Tense your feet for a few seconds then release.
Next tense your lower legs for a few seconds then release.
Now your upper legs. Tense and release.
Now your buttocks. Tense and release.
Move to your stomach and lower back. Tense and release.
Upper back and shoulders are next. Tense and release.
Arms. Tense and release.
Hands. Tense and release.
Neck and Head. Tense and release.
Last tense and release your face.
Do 3 or 4 deep breaths.
Now go through that mental check list again and see how your body feels.
You can do this exercise as many times as you want.
Write me back with any questions.
Wishing you relaxation.
Kathy
Start by laying down on your back on a comfortable surface. Your bed works well.
Make sure you don't have noise and interruptions if possible.
You can use rolled up towles or a pillow to support any body part that is sore or very sensitive.
I use a small pillow under my neck and sometime a pillow under my knees.
Begin with your breathing. Try to take deep full breathes.
Take a mental check list of how all parts of your body feel. Notice if you are holding tension and try to release it.
As you begin to tense and then release your body be sure you don't tense so much that you get a muscle cramp. Also be sure you are well hydrated and have gone to the bathroom. Remember to keep breathing. Don't hold your breathe this only causes more tension.
Now you are ready.
Begin with your feet. Tense your feet for a few seconds then release.
Next tense your lower legs for a few seconds then release.
Now your upper legs. Tense and release.
Now your buttocks. Tense and release.
Move to your stomach and lower back. Tense and release.
Upper back and shoulders are next. Tense and release.
Arms. Tense and release.
Hands. Tense and release.
Neck and Head. Tense and release.
Last tense and release your face.
Do 3 or 4 deep breaths.
Now go through that mental check list again and see how your body feels.
You can do this exercise as many times as you want.
Write me back with any questions.
Wishing you relaxation.
Kathy
Subscribe to:
Posts (Atom)
