Mm-hmm. Maintaining a healthy weight is important for cancer survivors. Being overweight has been linked with a greater chance that cancer could return, spread... and even lead to death. Following my treatment, my doctor worked with me to find ways I could be more active and make healthy eating a bigger part of my routine.
It wasn't easy. But it did help. Once I got used to my new routine and started feeling healthier, I realized something: my feeling good was less about a number on the scale and more about me forming healthier habits.
Well, a lot of times, low and reduced fat foods have added sugar, which can contribute to weight gain. Besides, there are plenty of hearty foods that aren't low in fat but are still healthy to eat in moderation, like peanut butter, avocados, and olive oil.
Diet cola can save lots of calories. But some studies have actually linked drinking diet soda to weight gain. And, all science aside, I know I always felt like, if I had that diet soda then I could have a bowl of ice cream for dessert. So, the calories I saved with the soda, I just ended up spending elsewhere, and then some. As far as drinks go, try unsweetened iced tea, or stick to nature's diet drink: water.
You can try flavored seltzers, or I like to add some lemon and cucumber slices to my water and keep it in a pitcher in the fridge. It adds some flavor and feels like a treat, all without adding any sugar.
Right now, there's not really any evidence that dietary supplements help fight cancer. If you eat a balanced diet, you don't need supplements.
I get it. My dad used to call it rabbit food, so that's how I thought of it too. But when I started putting more healthy foods on my plate, I realized that healthy food isn't just one thing. It's all kinds of different colors and flavors and textures to try. I started by challenging myself to try one new healthy food a week. I'd look up recipes online so I'd have an idea of how to cook them best. And I'd give it a shot. Some things didn't make the cut, but others, well, I'd never heard of quinoa before and now I use it all the time.
I met a guy in chemo, Steven, whose doctor told him about a cooking class specifically for cancer survivors. Steven was a sandwich-and-chips guy before his treatment, but he decided to give it a shot and, y'know what? He can really cook now, almost as good as me, and he's having fun eating healthier.
I get it. My dad used to call it rabbit food, so that's how I thought of it too. But when I started putting more healthy foods on my plate, I realized that healthy food isn't just one thing. It's all kinds of different colors and flavors and textures to try. I started by challenging myself to try one new healthy food a week. I'd look up recipes online so I'd have an idea of how to cook them best. And I'd give it a shot. Some things didn't make the cut, but others, well, I'd never heard of quinoa before and now I use it all the time.
Okay. Great. One way to think about it is to imagine a plate. You should try to fill half the plate with raw or cooked veggies, a quarter with lean protein, and a quarter with whole grains. Here are some examples of what that might look like:
This doesn't mean every plate you ever eat has to look like this. It's just a helpful guide that says to try eating twice as many veggies as you do protein and grains.
You know, that's what I thought too. When I'd see so-called healthy foods, the first place my eyes would go was the price tag. Then my jaw would drop and I'd move on to the next aisle. But healthy food isn't just the big-ticket stuff. It can come in a can, or in the freezer aisle. Take a look:
As a result, Eli rejoined the group. Later he got excited again, but he was able to regulate himself using the skills they talked about.
That's all good, healthy, affordable food.
While I was going through chemo, the only thing that tasted good was my friend Kamala's mac and cheese. After treatment, when I decided to try an' eat better, I still had a freezer full of it. Now, Kamala's a great cook, so I asked if she'd, maybe, like come over and cook with me. Show me how to up my game in the kitchen but using healthy recipes together and cooking with a little oil or water, not drenching foods in butter. We had so much fun, an' I knew she had my back when it came to making healthier food choices.
Walking
All you need is a comfortable pair of shoes. Walk around the block, through the park, or even at a shopping mall. Try to go a little further or faster each time, and bring a walking buddy to make it more fun.
Yoga stretches
Yoga stretching can be a gentle and relaxing way to start moving around. You can be seated on the floor or in a chair if that is more comfortable. Attend a class, or follow along with videos on your TV or computer.
Classes
Check your local gym or community center to find classes you can join. An instructor, supportive group, and regular schedule can all help you to stay motivated.
Strength training
Studies have shown that strength training can improve recovery after treatment. Start slow, with lighter weights you can lift many times, before moving on to heavier weights.
I remember when I first finished with treatment, I felt so weak and I was worried that I'd end up hurting myself. But, my doctor assured me that physical activity was safe for my situation.
That's what I said to my doctor when she told me to start being more active. She told me that being physically active when I'm tired, even just walking or doing simple chores around the house, could actually help me feel better.
I don't know about you, but my biggest problem to this day is sticking to a routine. Sometimes, after a long day at work and getting stuck in traffic on the way home, I just wanna sit on my couch and veg. Sometimes I do, but I know that makes getting out and being active the next day even harder. So, when I feel like that, I try to do something, anything. Because being active today is the best way to make being active tomorrow just a little easier.
Do you have anyone you rely on for help and support with making healthy changes in your life?
It's good that you're looking. A good support system is key to figuring out life as a survivor. When you're trying to make changes to your health routine, to any routine, really, it helps to involve other people.
Trying to walk more was a chore. I'd make excuses an' beg off until, one day, I came home and saw my husband was there waiting for me, lacing up his shoes. C'mon, he said. Let's get this over with.
We both grumbled through that first day, but each day got easier. And now it's something we both look forward to. A little time together without the TV blaring or our phones buzzing. Is there someone you'd enjoy spending some extra quality time with?
A support system doesn't have to be your family or friends. I found that just signing up for a class or joining a gym can start forming a support system. Like my friend Aisha swears by the personal trainer she works with at the gym. And I've gotten to know people from classes at the YMCA. Even people I know just by sight, they still support me.
As cancer survivors, we've already had our lives turned upside down. During treatment, I just wanted life to go back to the way it was before. After treatment, I said that to my doctor and she said, "Linda, it's not going to be like it was. But you're a survivor now."
Thinking of myself that way, as a survivor, makes me feel stronger. I'm a survivor now. You are too.
It's been really great talking to you. And feel free to talk to me about any of the other topics that we often deal with as cancer survivors, like alcohol and tobacco, and coping with stress and anxiety.