Exercise and well being during chemo and radiation

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  • littleblueflowers
    littleblueflowers Member Posts: 2,000
    edited March 2016

    Mouthwatering, ksusan. Can I come live at your house?


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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    You are welcome here. We have mountains, kitties, kale, phthalate-free soap, and (anticipated) a new bathroom.

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Big mug of green tea with turmeric, fresh ginger, black pepper, and stevia. There's a good shot at finding fresh turmeric around here, and once we hit June I can grow stevia as an annual.

    Lunch: Apple with cinnamon, slice whole-grain bread with ham and sharp cheddar, organic cukes, coffee.

    Snack: Frozen kefir bar.

    Dinner: Tamale, 2T guacamole, cucumber, orange, blueberries, hazelnuts. Kind Bold bar.


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  • Italychick
    Italychick Member Posts: 2,343
    edited March 2016

    breakfast three strips of nitrate free bacon (had grandkids so all I managed to get), plain goat yogurt with blueberries and nuts for lunch. One of my Facebook contacts said she is starting operation fatty this week, so I'm going to try to do operation fatty myself!

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  • Jonsey22
    Jonsey22 Member Posts: 100
    edited March 2016

    Three days of appointments in a row (echocardiogram, my son's podiatrist, and a liver MRI today) have made life busy but I still managed to walk 45 minutes on the treadmill each day. Watching Scandal on Netflix at the moment to make it enjoyable. It is amazing how tired I feel when I have to go out for the day. Every appointment is at least 2 hours in the car plus the stress of running around. Still drinking my smoothie every morning as well. I came up with a natural foods smoothie as my MO said she would prefer I not take any supplements during chemo. I designed it myself to make it high in protein and fibre for regularity and healing. Like many of you, I am planning to plant a garden. Not till May though, we just got 2-3 inches of snow again last night. Hope you have a healthy day!

    Candy

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Keep up the good work, Candy!

    Theresa, my wife is reactive to celery, and since celery juice is used in a lot of prepared, nitrate-free meats, most won't work for us.

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  • Italychick
    Italychick Member Posts: 2,343
    edited March 2016

    yeah, it's weird, lots of people react to celery. Never delved into why. I've never been a big celery fan myself. Unless peanut butter or cream cheese is involved

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Breakfast: Coffee with unsweetened coconut creamer, water with magnesium citrate, 1/2 c slow oatmeal with cinnamon, raisins and walnuts; 1 egg, 1 strip turkey bacon.

    Snack: Coffee with unsweetened coconut milk (out of creamer; damn!), apple, cheese.

    Lunch: Water, broccoli salad (broccoli, golden raisins, pecans, canola mayo, cider vinegar, stevia), a tamale with guacamole, cucumber.

    Snack: Hazelnuts, Power Crunch low-carb snack bar.

    Dinner: Sauteed shrimp, rice, cucumber, chocolate-coated frozen banana.

    Snack: 1 oz cheese.

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  • littleblueflowers
    littleblueflowers Member Posts: 2,000
    edited March 2016

    2 days without exercise for me. Blech. Breakfast is a smoothie with baby greens, kefir, protein powder, babanna, blackberries and cinnamon.

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  • pboi
    pboi Member Posts: 663
    edited March 2016

    Exercise for me consists of brisk walking for about 45-60 min a day, split into two sessions. Was trying to increase the intensity yesterday and did a slow jog for much of the time. I seem to have angered my right hip (which already has arthritis/osteoporosis issues but my usual walking does not seem to bother it). Not sure if I overdid it? What do I do today? Go back to walking? Keep pushing forward, maybe I'm just out of shape?

    Does exercise cause pain for you and how do you handle it?

    PB

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Jen, yum. West Coast Progressive Progressive Breakfast Crawl?

    PB, I was just at my PT complaining. She says blocking estrogen has an effect on both muscles and connective tissue. Her response is: Stretch, don't push if it hurts, have good nutrition, and look into glucosamine/chondroitin. I will add that a good PT can give you targeted stretches and exercises.

    Most people I know who exercise well but are not in our situation still hobble to the bathroom first thing in the morning.

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  • pboi
    pboi Member Posts: 663
    edited March 2016

    Thanks ksusan! I have the most problems with my lower back, R hip, and knees. It's hard for me to figure out what might be normal and what is something to worry about. Exercise is one of the few things I have some control over, so I'm trying my hardest to try to increase my exercise without hurting myself. If you don't mind my asking what are your problem areas and are they affected by your exercise or increase in exercise?

    PB

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Before Tamoxifen: Foot/calf pain after exercise (i.e., later in the day, or the next day), intermittent left hip pain. Pain/soreness on the radiated side (incision, radiated skin/fascia/muscles, rib pain, axillary throbbing, general tightness, radiation-induced rotator cuff impingement [=pain in shoulder, back, arm, ROM issues]).

    After Tamoxifen: All of the above are worse and more pervasive, though rotator cuff exercises help a lot with that part. Additionally, my big toe joints ache intermittently, my right hip is sometimes painful, and I stiffen up very quickly when seated or sleeping. Also: I really have to watch for urinary incontinence, which appears as urgency or when exercising vigorously with Tamoxifen. A girl could not do more kegels than I am doing.

    Benefits of BMX: I now have a lot less shoulder, neck, and back pain. Score!

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  • pboi
    pboi Member Posts: 663
    edited March 2016

    Thx for sharing ksusan. And while I'm at it, thx so much for always coming back here to share your exercise and diet with us. At times I lack the motivation to keep up with the diet and exercise, but it motivates me to see everyone going forward. You are all able to accomplish so much! I feel like I'm at the bottom of the hill trying to catch up, but it's ok because you know...I'm trying...and slowly making progress!

    Yes I agree about the benefits of the BMX (no recon for me). Score for me too!

    Walked a mile slowly this morning and my hip felt ok. Gonna try for another mile this afternoon and one this evening. Have a great weekend everyone!

    PB

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Good luck with your walk! Posting here helps me be accountable. We are all at the bottom of a hill, and Theresa is at the top holding her bike over her head.

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  • azrescue
    azrescue Member Posts: 116
    edited March 2016

    Rode for 10 mins on the CycleOps trainer. Then did my usual warmup from the trainer and added in some bicep curls and arm raises. For a total of 30 min's. Feeling good.

    My husband has perfected a "milkshake" for me using whey protein. Trying to make sure I don't lose weight.

    I have wondered about the benefits too of the BMX. The neck and back pain that I currently deal with occasionally. I'd think going from a 32DD to flat (not doing reconstruction) would have to help some.

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Good job, azrescue! Please post your husband's shake recipe!

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  • Italychick
    Italychick Member Posts: 2,343
    edited March 2016

    Ksusan, not true lol. You are persistent in your routine, slow but steady wins the race!

    I use my bike as my therapist I wipe my ass out and I can't muster the energy to get upset. So whenever I feel anxiety, on the bike I go.

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    I am so much calmer after Zumba! Normally I'd normally be reasonably calm anyway, but my job is presenting some challenges to my Buddhist capacities.

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  • Jackbirdie
    Jackbirdie Member Posts: 4,693
    edited March 2016

    Frau Doktor- after meeting you in person, I am highly skeptical that you can be outbuddahed. Har.

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  • azrescue
    azrescue Member Posts: 116
    edited March 2016

    My "milkshake"

    1 c milk; 2 tbs vanilla; 2 dates; handful of almonds; 1 Tbs flaxseed mix; 1 scoop whey protein; 1 handful greens (like spinach); ice



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  • Jackbirdie
    Jackbirdie Member Posts: 4,693
    edited March 2016

    one thing I learned during treatment was that everyone has different opinions on supplements, etc. I had heard to avoid flaxseed (I am ER+) because it can imitate estrogen in the body. The following link has pros and cons, and at the very bottom suggests it's ok but to limit daily intake.

    Just interesting reading...

    https://www.oncologynutrition.org/erfc/hot-topics/...


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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Yum! I was told that a normal amount of flaxseed and soy (not soy isolate) was fine. SAme for orange peel, yadda yadda.

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  • Jonsey22
    Jonsey22 Member Posts: 100
    edited March 2016

    Day 2 of couch to 10 k today went okay. Not too painful. 35 minutes of walking and jogging mixed.

    Thanks for the info on flaxseed. I had never heard that. Puzzled now. Seems like it might do more good than harm?

    I have a green smoothie recipe that has 28.8 g protein and 17.7 g of fibre I Drink every day. I will share. I developed it after I realized my MO didn't want me to take supplements. I thought I would make a natural protein and fibre source.

    1 c unsweetened almond milk

    1/2 c 0% greek yoghurt

    4 ice cubes

    1 c frozen mixed berries

    Squirt lemon juice

    1/2 banana

    1 T flax seeds

    1 T chia seeds

    1 T hemp hearts

    2 c (I fill blender) spinach and/or kale

    Hope you are all feeling well.

    Candy

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Also yum! I just picked up a new bag of hemp hearts with the idea of sprinkling them on my oatmeal.

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  • azrescue
    azrescue Member Posts: 116
    edited March 2016

    I'm definitely going to try that one too.

    Also, I have had such a sweet tooth the past couple days but since giving up sugar it's been hard to find things. However, tonight I tried this recipe for Pumpkin Ice Cream from "Against All Grain". I just had to share it with all of you. If you haven't tried it, like pumpkin and are looking for a little treat I highly recommend it. It was YUMMY!

    http://againstallgrain.com/2012/11/26/instant-pumpkin-ice-cream/


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  • Andraxo
    Andraxo Member Posts: 410
    edited March 2016

    Jackbirdie - thanks for posting that link about flaxseed! I use a few tablespoons in my yogurt everyday. Yum! Glad it is still OK! Sounds like it could even be beneficial, which is great because I'd hate to give it up. :) Of course I wonder a little now because the majority of my diet is their list of what has lignans (nuts, seeds, whole grains, fruit, vegetables, soy). I eat very healthy and I don't think I'd give up any of that ...eating healthy is supposed to protect from some types of cancer! or so *they* say for years. What would be left to eat anyway!?

    The smoothie/shake recipes sound yummy Jonsey22 and azrescue!!

    Not happy reading about muscle/connective tissue side effects of tamoxifen. My muscles and joints are still recovering from chemo. I still managed to run almost every other day - at a minimum of 5 miles each time - since starting chemo back in October. The alternate days I lifted weights and did some plyometrics. I'm roughly halfway through radiation now. Already signed up for some races starting in May. Yay!

    - xo

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Saturday:

    Breakfast: Egg, 2 sl turkey bacon, apple w cinnamon, coffee w coconut milk.

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  • Moondust
    Moondust Member Posts: 510
    edited March 2016

    You're doing great with your food, ksusan!

    I have 2 tbsp ground flaxseed every day also.

    Yesterday I talked to my personal trainer and I'll be resuming once a week workouts with him starting Tuesday, until I start chemo in late April.

    Here are my baby plants, two weeks after putting them in their new home. Chard in the front, kale in the back. I've got romaine on the other side which doesn't show, and my arugula and basil seeds are already coming up!

    image

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  • ksusan
    ksusan Member Posts: 4,505
    edited March 2016

    Pretty, Alice!

    I am off for a 7-mile walk.

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