A Healthy & Delicious Pancake Recipe

Happy Saturday!

I don’t know about you, but weekends call for pancakes. Hot stacks with butter and maple syrup—my mouth just waters thinking about them.

But what if you’re trying to clean up your diet, eat fewer grains, less sugar?

I’ve got just the recipe for you!
 
Here's my healthy & delicious version of this breakfast tradition:

Almond Flour Pancakes
4 eggs
2 cups almond flour/meal
1 tsp baking soda
½ tsp salt
4 drops Stevia sweetener
¼ cup melted coconut oil
½ cup water
(Optional: add blueberries, bananas, nuts, chocolate chips, etc. I also have added a scoop of protein shake powder with delicious results.)

Mix up ingredients and cook up like you do your regular pancakes.
 
It takes a bit longer to cook these beauties, but your patience will be rewarded.

I top mine with grass-fed butter and organic maple syrup. YUM! They’re fantastic as a grab & go snack (without the butter and syrup) so double the batch and make some for later!

You can see me make these on a VIDEO I posted on my Facebook page “Fittbodies.” Click HERE to watch.
 
Hope your weekend is amazing!

xoxo,
Stephenie

Embrace Your New Normal

There is so much change happening, and 2017 has just begun!

I used to think I was open to change, free-flowing, chill, relaxed, and flexible, until REAL CHANGE happened to me in the form of a breast cancer diagnosis. 

That's when the embracing my new normal started. It's when the work really began.

Whatever your challenges are, wherever your journey takes you, embracing the new normal is key to keeping your head on straight, keeping your attitude positive, and keeping your focus on what's most important.

Please check out this interview I did with Sofia Holub from Sofia Holub Wellness. She speaks with cancer survivors from all walks of life asking them how they embraced their new normal- how they dealt with BIG CHANGE. 

Cancer might not be your challenge, but perhaps you'll find some tidbits that resonate with you.
 


Yours in health,
Stephenie

When is the Last Time You Did Something for the First Time?

When is the last time you did something for the first time?

Yes. That question stopped me too. 

I first heard this last Spring on a podcast and it just stuck. Really stuck. 

As much as I'd like to say I'm the adventurous type, I had fallen into a rut. I bet you've been there too. So I tried something new and challenging and very public and guess what?  I DID IT! 

I made this video right after that new thing, and in the spirit of resolutions and goals and challenges, I want to share it with you.  

And I leave you with this-- What will YOU do in 2017 for the first time?

Here's to a healthy, happy, EXCITING, New Year!

xoxo, Stephenie

 

Make a Plan for the Holidays

The dust has settled from Thanksgiving and we’ve turned our sights on holiday preparations. Lots of football to watch, we’ve got a winner on The Voice, and parts of the country are in a deep freeze.

My question is this:  What’s your plan?

Do you have a plan for navigating the holidays this year? Is your calendar already booked? Gifts purchased? Cards sent? Tree decorated? Lights up?

SO MUCH PRESSURE!

What if I told you there is a way to make your holiday experience stress-free?  You realize you have control, don’t you?

Here are my 7 Tips for a Stress-Free Holiday Season:

*Block out time for yourself.  Get out your calendar and book time for exercise, rest, and downtime. Your calendar will fill whether you do this or not—might as well make sure you’re taking care of YOU during the holidays, too.

*Say NO to more things. This one’s tough. There’s FOMO (Fear Of Missing Out) and the people-pleasing side of you conspiring to take away all of your freedom and free time.  What’s left? A frazzled, over-booked, cortisol-filled, stressed-out YOU. Certainly not what the holiday season is about. Say no to even some of the good stuff. It’s painful, I know, but a very simple way to take back control of your sanity. Your neighborhood will be just fine without you hosting the cookie exchange this year. There will be plenty of treats at the class holiday party, even if you don’t contribute. Make an appearance at the office party and then get to bed at a decent hour.  You deserve it.
  
*Own your weaknesses. What is your biggest temptation during the holidays?  Is it grandma’s homemade caramels? That extra glass (or two of wine) after dinner? All the ways to spend money everywhere you look? Whatever your Achilles heel is, it’s always better to acknowledge it and deal with it before the moment strikes. Allow yourself a bit of what you love (in the spirit of giving to yourself), but start the season with boundaries.  For example, only eat caramels after you eat a “clean” dinner, and only eat two max. Or pick out 2-3 upcoming special events and plan ahead that you’ll be drinking more than one glass of wine at those; then keep the wine-drinking to a minimum on all other days. Setting a strict spending budget helps curtail the overspending, or simply avoid the stores that trigger you to buy.  Taking  a moment to write down your weakness and your strategy to deal with it. And then stick to it!
  
*Get more sleep!  Now I’m asking the impossible, right? Actually, by getting more sleep you’ll be able to accomplish more without compromising your health or sanity. Make it a goal to head to bed 30 minutes earlier each night and the benefits will be felt almost immediately!

*Hydrate. I know, I know. This is on every list I’ve ever made. For a reason! Make it a priority to drink half your weight in ounces of water every day. You will have more energy, stay fuller longer, and your cravings for sweets will be dampened (pun intended). This one is easy to do and will make a big impact. 

*Pick one tradition and focus on just that one. It could be as simple as wearing your ugly Christmas sweater to casual Fridays at work. Maybe it’s making the homemade clam chowder for Christmas Eve dinner (that’s what we do in our home). Whatever your family traditions are, pick just one and make it extra special this year. Rather than spreading yourself thin with multiple traditions and task lists, focus on the one thing and really make it shine. If you don’t have any traditions (or don’t like the ones you have), this is your chance to make one of your own!

*Give in secret. The one thing experts agree on regarding stress, depression, and guilt, is that the act of serving others helps alleviate all that negative emotion. The holidays are all about service, and there are endless ways you can brighten the day of others. I’m suggesting doing small acts every day, anonymously. Little things. In secret. Just because. See how quickly your attitude lifts when you appreciate others.

I could go on and on and on. I’m sure there’s something I forgot. The point is this: having a plan and simplifying your life at this busy time of year will go a long way towards a simple, stress-free, and meaningful holiday experience.

Healthy Holidays,

Stephenie

 

 

 

 

 

 

 

20 Healthy Eating Best Practices

Happy New Year!

Just about everyone has healthy eating on their minds as we leave the holidays behind and start a new year. The good news is, you don’t have to follow a specific “diet” to enjoy the wonderful benefits of healthy eating. Small changes in habits can make a BIG difference.

Here are my top 20 Healthy Eating Best Practices to keep you moving in the right direction 2016. Enjoy!

1. Clean out your cupboard and refrigerator of anything that is boxed, packaged, or bottled and contains more than just a few ingredients. (For example, my ketchup ingredients list says “tomato puree, vinegar, sea salt, onion powder, garlic powder, cayenne pepper.”) If there is anything on the label that you don’t recognize or sounds like a chemical, ditch it.

2. Get rid of all soda, both diet and sugar-full. If you love the fizzy feeling of soda pop, stock up on sparkling waters, lime/lemon juice concentrates, and natural sweeteners like Stevia/honey. A commercial soda drink called “Zevia” is available in a variety of flavors and is sweetened with Stevia.

3. Limit grains. No bread, pasta, white/brown rice, rolls, pancakes, waffles, crackers, cereals, etc. Basically, limit your grains to quinoa, black rice, and if you must, gluten-free bread. Although not grains, white potatoes are also on the “do not eat” list. Sweet potatoes are loaded with nutrients, though, and have a slower effect on blood sugar levels, so feel free to eat them in moderation.

4. Get rid of any artificial sweeteners like Splenda, Sweet-n-Low, etc. Avoid agave too.

5. Read the labels when you grocery shop and avoid buying packaged foods with added sugar. I realize that sweetness sometimes enriches a product (i.e. BBQ sauce). Just be aware that sugar is often added when it’s not really needed, like in peanut butter, salad dressings, canned corn, almond milk, etc.

6. Buy organic as much as possible. Some is better than none. This includes produce and meat.

7. Purchase whole milk products if you tolerate dairy: Your body benefits from the full fat content of these products: Greek yogurt, milk, cheese. Make sure your yogurt is plain and sweeten it yourself with Stevia, honey, or fresh fruit.

8. Eat mostly plants. Take advantage of vegetables and fruits in season. Buy organic, if possible. (See Tip #6). Buy a “Spiralizer” (available at Amazon.com). Look for opportunities to add veggies to all of your recipes. Although technically a plant, avoid eating white potatoes, as they digest, break down, and affect the body like sugar. Sweet potatoes are loaded with nutrients, though, and have a slower effect on blood sugar levels, so feel free to eat them in moderation.

9. Stock up on snacks that are as close to nature as possible—fruit, nuts, seeds, yogurt, hummus, cheese sticks, nut butters, etc.

10. Always eat protein with your carbs. Fruit and many vegetables are considered carbs, so eat them with nut butter, cheese, or hummus to counteract the blood sugar spike that you get if you eat the fruit/veggies alone.

11. Eat when you’re hungry. Don’t eat if you’re not. Enough said.

12. Drink only water and make an occasional sparkling treat (see Tip #2) or drink a Zevia once in a while. The current guideline is to drink half your body weight in ounces of water every day.

13. Plan your food in advance to avoid getting “hangry” and making poor choices. Plan menus for the week and shop accordingly. Pack up your food and water the night before, so the next day you’re ready to go at a moment’s notice. 

14. Follow pages, posters, pinners, etc. on social media for free, easy, healthy recipes. Examples are Kate’s Healthy Cupboard, Against All Grain, Gluten-Free on a Shoestring, Karma Chow, etc. Don’t forget to follow my many recipes boards on Pinterest!

15. Subscribe to a meal-planning service to take the guesswork out of your meals.  I recommend two services: Real Plans offers customizable plans to fit your family's size, tastes, and busy schedule. Plans include Keto, Paleo, Vegetarian, GAPS, Whole30, and more.  eMeals offers low-carb, clean eating, vegetarian, paleo, and other plans, and coordinates local grocery coupons and sales with menus. Both services provide menus that are wonderfully creative, easy to prepare, and delicious. With a meal-planning service, you get recipes plus a shopping list, which makes healthy meal-planning super easy and less time-consuming.

16. Limit your alcohol consumption to the weekends, and only one or two drinks at that. Alcohol is metabolized as sugar and is stored as fat, and also messes with your body’s blood sugar regulation.

17. Stop eating after 7pm. This is tough to do, so allow yourself a later night chow (gotta have that popcorn at the movie theater) once in a while.

18. It’s okay to skip breakfast. Studies show that many people thrive when they condense their eating period to 6-10 hours a day. Extending the time your body fasts can do wonders with your energy levels, your body fat percentage, and your blood sugar regulation. Note: I’m NOT talking about disordered eating or calorie restriction here. The same amount of calories are consumed in a smaller window of time, that’s all.

19. If the junk foods you crave aren’t in your house (or your work fridge), you won’t eat them. If you don’t buy crap food, it won’t tempt you from your cupboards. Make a shopping list and stick to it.

20. Find ways to indulge that sweet tooth in a healthy way. Eat a square of dark chocolate, some raw nuts and sugar-free carob chips, some berries in plain yogurt with coconut syrup. Don’t beat yourself up for having a sweet craving—experiment with better ways to satisfy it.

I’d LOVE to hear how you’re doing as the year goes by. Feel free to post or comment on my Facebook page “Fittbodies.”

More good stuff:

For my free, 5-Day Clean Eating Guide, CLICK HERE.

For my free, 10 Tips for Optimal Health, CLICK HERE.

Happy New Year!

xoxo,

Stephenie

B17-- Anti-Cancer Hope or Dangerous Supplement?

Sometimes people get desperate when they're facing a health scare. They're willing to do anything, eat anything, drink anything, and take anything that might make their disease go away. I understand this feeling too well as I face the reality that my breast cancer may come back. 

And yet the traditional physicians I've been seeing through my diagnosis, surgeries, and treatment processes, don't have much to give me in terms of dietary, fitness, or lifestyle tips. There are plenty of pharmaceuticals I can take to manage my cancer, but what can I do on my own, at very little cost and effort, to make my body as strong as it can be to do its part to fight off the disease? 

B17, Laetrile, or bitter apricot kernels, are one way many people (with cancer or pre-cancer) are taking matters into their own hands. I personally have chosen to take 14 kernels a day for my cancer treatment/prevention, but I realize it is a controversial choice with heated opinions in both camps. Read on for info from both sides of the debate.

I first heard about B17 in alternative cancer treatment circles. It is widely accepted and used by just about everyone I've spoken to and read about who are treating their cancers holistically or naturally. It's recommended that the kernels be organic, raw, and bitter rather than sweet. Generally, daily dosages start from 2 for every 10 lbs of body weight. A more aggressive protocol calls for between 24 to 40 kernels a day, spread throughout the day. 

According to the website cancertutor.com, the theory is that "Laetrile works by targeting and killing cancer cells and building the immune system to fend off future outbreaks of cancer." It's important to stay on the protocol consistently once you start, because the build-up of B17 in the system is crucial to the destruction of the cancer cells.

Many cancer patients cross the border South to Mexico to get aggressive IV treatments. Others take laetrile/B17 pills. The bitter apricot kernels I use (Optimally Organic Bitter Apricot Kernels) are deemed "food" and so are considered more "pure" by many proponents. 

Laetrile, or B17 therapy is NOT approved by the FDA. In fact, the levels of cyanide (the most active ingredient in laetrile) worry most traditional health care practitioners. Cyanide is a potent chemical compound that is toxic to the body, and poisoning is the biggest concern. Studies on the potency of B17 and cancer are old and incomplete. No new large-scale studies have been conducted. With this in mind, most traditional docs will recommend you stay away from this alternative treatment.

It's tough when there's not scientific proof a treatment is effective. It's also tough when the only option to treat a disease is to take a pharmaceutical, whether in pill form or through chemotherapy. After consulting with a traditional doctor and a naturopathic doctor, (who will have opposing views about this and other treatments), it is ultimately up to YOU do decide what's best for YOU.  This goes with EVERY health care decision you make. 

Check out my "Ten Tips for Optimal Health" for list of less controversial things you can do to be proactive with your health.

Oh, and here's a video I made about the B17 topic.

The Exchange

I'm 6 months post-op from my exchange surgery, and thought I'd explain it for those of you who don't know much about the breast reconstruction process.

After my double mastectomy in May of 2014 my plastic surgeon placed tissue expanders into pockets made in both sides of my chest wall. For some patients the expander remains unfilled for a time, allowing for the healing process to take place. In my case, my doc filled mine a bit right there on the operating table, so I awoke with "chest bumps" in place. Over the course of 6 months I had doc appointments every two-three weeks so my expanders could get filled and stretch me little by little. Expanders are filled by sticking a needle through my skin into the port in the expander. Saline is pushed through a syringe and through the port to expand the chest.  Yes, it's uncomfortable, in fact, my chest was always uncomfortable for a few days afterward as the tissue stretched to accommodate the larger sized expander. Once we got to the size that we felt was proportional to my frame, my doc overfilled  me a bit and then we let them "rest" for about three months before surgery, to establish the integrity of the pocket and to help provide a more natural hang of my breasts post-exchange. The expanders were hard, heavy, and brick-like. Not at all like natural breasts. That's where the implant exchange come in.

The exchange surgery was a bit shorter in duration than my mastectomy and definitely less invasive. My plastic surgeon opened up my incisions again, drained the expanders, and pulled them out. He cleaned out the pockets in my chest wall and then inserted two "gummy bears," or textured silicone breast implants, one on each side, and stitched me up.

Two drains poked out of my body, one from each breast, to collect all the excess fluid that built up from the surgery. I had to empty those bad boys and measure the fluid output twice a day. I stayed down, sitting or prone, for the better part of two weeks. I was told to limit the use of my arms because I had so much fluid output. This was the toughest part, as it was the holidays and I just had to sit and watch everyone else participate in the fun. I healed quickly and was back to work two weeks post-op; just took it easy with some of the activities, as my job is very physical. Over time I've healed up and been able to do mostly all of the activities I'd like to do. The implants are settling and feeling more natural every day. 

The lovely drains I got to wear for two weeks post-exchange.

The lovely drains I got to wear for two weeks post-exchange.

Over time I've healed up and been able to do mostly all of the activities I'd like to do. The implants are settling and feeling more natural every day. I will need 2-3 more procedures before I'm done, but I need to rest between surgeries and I want to limit how much time I take off of work. I'll keep you posted.

Lemon Juice and Baking Soda

Another habit I've picked up after my cancer diagnosis is to start every day off with a tall glass of purified water mixed with the juice of 1/2 an organic lemon and 1 teaspoon of baking soda. It fizzes to a frothy, salty drink I gulp down right when I wake up. I recommend this practice for everyone, whether you're fighting cancer or preventing cancer. It's simple and inexpensive and takes just a minute to prepare. 

Here are some reasons why I'm dedicated to this practice:

1. Hydrating first thing in the morning gets everything going. It clears the mind, gives a boost of energy, and activates the bowels.

2. Lemon juice is anti-fungal and anti-carcinogenic. It also metabolizes in the body as alkalyne, and is believed to raise the pH of the body, which discourages cancer growth.

3. Baking soda also has an alkalyzing effect by raising the body's pH. 

Drinking this once a day is sufficient for most people. Those with active cancer may drink the mixture several times a day. I personally wait an hour after drinking this before I eat to give my stomach the opportunity to empty-- I want to make sure I can adequately digest the supplements and food I take in afterward. 

I made a video demonstrating how I prepare and drink the lemon juice/baking soda concoction. It cracks me up that I get a little overflow with the fizziness-- of course that happens when the camera is filming!

Here's something simple and inexpensive you can do to optimize your health.

xoxo,

Stephenie

**For a FREE 5-day eating plan complete with recipes and shopping list, please go to the "clean eating guide" tab above and leave your name and email address. I'll send it out to you asap!**

Why In the World Do I Eat Raw Garlic Every Day?

One of the first things I started doing after my breast cancer diagnosis was eating 2 raw cloves of garlic a day. Now, before you go "eewwww," or "yuck," please consider this-- garlic, with it's potent compound allicin, shows promise as an anti-inflammatory as well as an anti-fungal agent. The little paper-covered cloves pack quite a punch when it comes to boosting the immune system, too. 

My naturopathic doctor got me started on this kick the first time I met him. Dr. Mark suggested I crush two raw cloves of garlic, then chop them up into little pieces. The key is to then let it sit for 15 minutes to oxydize, then pop in the mouth with lots of pure, clean water and swallow. Chewing is optional, but it makes my eyes water like crazy, so I just swallow the little pieces down.

The big question is, does eating raw garlic make a person stink? It depends on your body chemistry. I've been told that I don't stink like garlic by everyone but my husband (who happens to have a very sharp sense of smell). And he doesn't think the smell is disarming. So I continue. How much you can eat without smelling like an Italian restaurant is up to you. Experiment by trying one clove a day, working up to two. 

2 raw cloves a day. It won't hurt to try, and maybe it might help you ward off the sniffles (or something much bigger). For me, it's another way to boost my body's own ability to fight off my breast cancer without doing it any harm. Every little bit helps.

xoxo,

Stephenie

Eat two raw cloves of garlic every day.

A New Take On Exercise

Something is always better than nothing. I tell that to my high school Dance & Fitness students; I tell it to my Spinning class. I share it with the people in my fitness challenge groups. I think it's a good mantra, don't you?

Except that it's easier said than done.

I was forced to live this mantra myself after my double mastectomy in May 2014. Major surgery called for major down-time. And I want to be clear-- in my 45 years of life only once was I  "down" for any length of time-- it was the bed rest that enabled my daughter to make it to full term in my belly. Other than that, my surgery was the first time my constant movement was slowed to a stop. 

Little by little I moved my body. At first it was walking around the hallways in the hospital. I progressed to walking around the house. Then it was walking around the block, my daughter holding onto me so I wouldn't fall. I worked up to walking in the greenbelt with my husband, then by myself. I worked in some PiYo (the home version) through the summer and was able to support my body weight with my arms little by little, with modifications of course. The whole time I kept thinking, "Something is always better than nothing." And I grew stronger. 

Doing laps around the nurse station.

And a funny thing happened to me along the way. I learned to be grateful for what my body COULD do rather than get stuck on what it couldn't. Facing my mortality made me appreciate the small victories And the more I acknowledged the small things, the stronger I got. 

Modified for upper body, back, and hamstrings.

Looking back, after two surgeries and almost a year since my diagnosis, I hardly recognize the person I was before. :Here are some ways I have changed:

1. I work at a high intensity (8-10 on a scale of 1-10) only twice a week now. I use the two spinning classes I teach to go all out.

2. I rest more than I ever have. The day before and the day after a hard workout are days I go on walks with my husband and dogs. We keep the pace moderate (with stops for the dogs to sniff) and don't worry about time, distance, or heart rate. I allow myself complete rest on especially busy days, and don't beat myself up for missing a workout.

3. I do resistance training/body weight exercises for a short time several days a week.  I spend 10-15 minutes max on exercises that matter. One or two sets with heavy weights or body weight is all I do.

4. I do yoga/sun salutations to increase blood flow and flexibility. (See video above, 2 months post-op).

5. I can't do many of the things I used to do, ie pull-ups, toe push-ups, but who cares? I can strengthen my upper body in many other ways. And here's the big news-- I don't beat myself up about the the things I can't do. I focus on all the wonderful things I CAN do!

Gone are the days I workout for multiple hours a day. Gone are the two-a-days, or three-a-days. Gone are the guilty feelings (or anger) when I miss a workout. Gone is the competitive nature of exercise. The new me welcomes simple movement and the joy it brings. I breathe in, I  breathe out. I look forward to my almost-daily walks with my husband and our strengthening relationship-- we're not so consumed with pushing ourselves and each other ( it's tough to converse under those situations), but are relaxing and enjoying deep discussions as we walk together.

My body is responding in delightfully unexpected ways. I am leaner than I've been in a long time, even with the significant decrease in intense activity. Fewer things on my "to-do" list makes for less stress. My appetite hasn't been negatively affected. No increased cravings or loss of dietary discipline. My mood is consistent and not dependent on whether or not I got my workout in for the day. I haven't lost any significant strength or endurance.

My point is this-- something is always better than nothing. And often-times, something is better than more of something. Move your body. Don't worry about how long and how much. Just move. And then move a bit more. Don't be afraid to take it to high intensity a couple times a week, (whatever high-intensity means to you), but no need to work that hard every day. Trust your body. Love your body. It will reward you for your efforts.

I have no idea what the future brings. What I do know is that I will never take for granted the ability to simply move ever again. I am loving my new mindset and my new schedule. Wishing the same for you. 

And now it's time to take a walk with my furry friends!

Something is ALWAYS better than nothing!

Something is ALWAYS better than nothing!


xoxo, Stephenie

I Heart Love

February is the month of love, so of course I’m going to turn my thoughts to that timeless topic. I think we all do a pretty good job at showing our loved ones how much we love them—(of course, we could always do more, but that’s a topic for another day). I can't stop thinking about the idea of loving the people around us who are not so easy to love. Family, friends, neighbors, —we all know how to show them love and what that looks like. I’m referring to the people we encounter every day who we don’t know as well, who we aren’t assigned to serve, who we aren’t related to, and therefore aren’t always thinking of. 

Without getting religious, I have a few questions about this whole idea of loving the people around us. Are we obligated to love others, especially the "difficult" individuals in our lives? Will we be enriched if we show love to others, or will we be dragged down by the weight of loving the unlovable? Who really has time to show love to everyone? It's tough enough to give all the love we have to those closest to us. Isn't the idea sung by The Beatles, "Love is All You Need," simply a cute saying that doesn't really make sense in the world we live in today? I"m not sure what the answer is to any of it.

What I DO know is that I feel better when I show kindness, consideration, patience, and respect to those who aren't easy to love.  I DON"T like how I feel when I'm grumpy, impatient, judgmental, short-tempered, and abrupt with anyone, even strangers. So if both these statements are true,  and if I behave "nicely" to those around me and feel better when I do it, why is it so tough to sometimes do just that?

I have the opportunity to interact with dozens and dozens of people every day. A lot of them I get to know; others I never know by name. I was curious what they thought about this topic, so I decided to conduct my own little (very unscientific) survey. I made it a point to ask some of the people I encountered over the course of a few days how they know they are cared for (and therefore loved) by the acquaintences around them.

Some of the same themes kept popping up:

               *People feel loved when someone listens to them/they feel heard. Whether it's the customer service representative on the phone or the clerk at the grocery store, we all appreciate it when we feel like our needs are met.

               *People feel loved when small acts of kindness are done for them. A door held open, a smile, a nod, a thank you. It doesn't take much effort to give someone a boost.

               *People feel loved when they can just “BE,” and not worry about having to fit in or             conform. Instead of trying to change those around us, allow them to be themselves-- shortcomings and all-- and it seems to make every interaction better.

               *People feel loved when they aren't judged. Like the statement above, simply existing in the presence of another human being without critique or judgment makes us feel good.

So what is love in this context? Well, we're not running around hugging everyone we see, or condoning some of the difficult behaviors we encounter. But we have the ability to influence others without too much fuss. And when it comes to love, I believe even a little bit goes a long way.      

xoxo, Stephenie


                               


Get Rid of the Plastic

For most of my life I've packed a brown-bag lunch. PBJ's slipped into folded plastic sandwich bags, apple slices in Ziplocs, crackers in plastic store packaging. This is how I ate in elementary school. The high school lunches changed to rice cakes with peanut butter and an apple or orange, but I still packaged everything in plastic bags. As an adult, I graduated to leftovers in Tupperware-type storage containers, which I would microwave for a hot lunch every day. For years and years and years I have exposed myself unknowingly to the toxic effects of plastics, all in the name of saving money and eating healthily.

My diagnosis of hormone-positive breast cancer in early 2014 made me take a closer look at this particular lifelong habit. I had read and heard that plastics were bad for us and I knew I shouldn't heat up my food in plastic, but I had little motivation until that point to change my behaviors. Everything became very personal when I researched reasons that might explain why there was so much estrogen in my body. This NPR transcript from "All Things Considered" gives some background on the estrogenic effect of plastics.

Now, I'm not about to blame my breast cancer on my overuse of plastics alone. Most scientists agree that the causes of cancer are multi-faceted and vastly different for each individual. However, I AM going to avoid plastics as much as possible from now on to help decrease the estrogen in my body, which will hopefully keep my cancer from coming back. 

I used to drink my water out of plastic containers. 

I used to drink my water out of plastic containers. 

 

This means no more drinking water bottled in plastic. No more sports water bottles made of plastic or Nalgene (even BPA-free products are off limits). I now use glass or stainless steel beverage containers. Klean Kanteen is  one brand we use in our home. Sigg and h2go are two others.  I threw out all of our Rubbermaid/Tupperware-type food storage containers and bought glass containers. I got mine at the local supermarket and are actually a  Ziploc product., but I am open to trying other brands. I don't like the plastic lids that I'm currently using so will broaden my search for a completely non-plastic alternative.

Now I drink out of glass and stainless steel containers.

Now I drink out of glass and stainless steel containers.

As for the plastic food storage baggies, I'm struggling to replace those. They are so handy to hold veggies at the supermarket so they don't roll all around in the cart (and my fridge). I still have various sizes and types in a kitchen drawer just in case. I'm working on this, though, and am on the hunt for cleaner alternatives. Wax paper, aluminum foil, and parchment paper are alternatives for wrapping and storing. I'd love your ideas for other storage methods.

It feels good to make these changes in my life. I hope it's not too late for me. It's NOT too late for you. Bottom line-- instead of beating myself up for making lots of mistakes along the way, I'm looking ahead to making better choices based on science and then I promise to share what I've learned with you. 

xoxo, Stephenie

Cleaning Out the Make-Up

Ever since I was a little girl playing dress-up, I've loved to put on make-up. This might come as a surprise to those of you who know me, as I come across as more of a tomboy than a glamour girl most of the time. For those who don't know me, I spend my days with very little make-up, teaching fitness classes and high school physical education, as well as Beachbody Coaching. But when it's time to dress up and go out, I love glamming it up. 

The tomboy me as a high school PE teacher.

The tomboy me as a high school PE teacher.

The glammed-up me, with my beautiful daughter Saya.

The glammed-up me, with my beautiful daughter Saya.

My daughter Saya is the first person who talked with me about the idea of clean cosmetics. And then my cancer diagnosis made me even more aware of what I'm putting into and onto my body. According to the Environmental Working Group's "Skin Deep" cosmetics database, "The Food and Drug Administration has no authority to require companies to test cosmetics products for safety. The agency does not review or approve the vast majority of products or ingredients before they go on the market. FDA conducts pre-market reviews only of certain cosmetics color additives and active ingredients that are classified as over-the-counter drugs (FDA 2005, 2010)." Crazy!! We're putting chemicals onto our skin that at the very least cause allergies and irritation, and at the worst, cause cancer. Toxic, chemical-laden products are put in very vulnerable, susceptible places: our eyes, lips, face. And most of us don't even think twice about doing it!

With that in mind, I set out to clear the vast collection of make-up I've accumulated over the years. It took a while, as I had stuff stashed in different purses, make-up bags, and drawers. 

I'd never thought of checking the ingredients in my make-up.

I'd never thought of checking the ingredients in my make-up.

My next step was to rebuild my stash with a clean, cruelty-free collection. The Environmental Working Group is a great place to start for information on cosmetics and more. You can search their extensive database for everything from mascara to lip liner to bronzer to blush. (You can also find ratings on home cleaning products, toothpastes, shampoos, and sunscreen, just to name a few. Maybe I'll post about those in the future.) I personally started with a few cosmetics brands I found at my local health foods store, and searched them on the EWG site. The brand I'm trying at the moment is Minerals on a Mission, but I look forward to testing out some other companies as well. 

I have several friends who are  Beautycounter consultants. This brand scores consistently very well on the EWG. Another highly recommended brand is Rejuva Minerals, Inc. I look forward to trying these brands and others as I piece together the collection that's best for me. Hopefully, with consumer awareness and demand, the supply of cleaner cosmetics will explode with many different safe offerings. (FYI, I'm not affiliated with any brand, so I welcome your input on your favorite products.) 

As you visit these sites and others, you'll see that going "clean" with your cosmetics isn't cheap. I believe it's a necessary step towards managing what you put into and onto your body. Taking a proactive stance on our health is one of the best things we can do for ourselves. And we can look glamorous doing it, too!

 

Tamoxifen Dilemma

I get a lot of questions about my choice not to take Tamoxifen. Every woman's approach to her breast cancer treatment is personal and individual, and my feeling regarding the "chemo pill" are somewhat controversial, I know. 

For those of you who aren't familiar with Tamoxifen, it's an estrogen-blocking drug given to women who test positive for hormone-driven breast cancer. It is often called the "anti-estrogen." To put it simply, Tamoxifen attaches to the hormone receptor in the cancer cell, which blocks circulating estrogen from attaching to the receptor. This can interfere with the growth of the tumor by cutting off it's supply of estrogen, which it needs to grow. Most women take the pills daily for 5-10 years, with a host of side-effects and health risks in tow.

I do not feel that Tamoxifen is the right choice for me. I have chosen to deal with my excess estrogen through naturopathic methods of nutrition and supplementation. I found a fantastic Naturopath who is helping me balance my hormones and strengthen my immune system with clean eating and specific vitamins, minerals and enzymes. There is no guarantee that I will stay cancer-free with or without Tamoxifen. I just feel strongly that this is the best path for me. I feel fantastic, I have more energy, and my quality of life is optimal. How this all plays out remains to be seen.

The Naturopathic Doctor I'm using is Dr. Mark Carney at Thriveology in Denver, CO. Here's the link to his website: http://www.thriveology123.com/

To find an Naturopathic Doctor in your area, go to http://www.naturopathic.org/

I respect you and your choice to treat your cancer in the best ways you believe possible. Thank you for learning a little bit about my choices. 

xoxo-- Stephenie

 

Surgery Means Saying Goodbye To Some Things

It's a strange feeling, waking up the morning of major surgery, knowing that no matter how well everything goes, things will never be the same. On the morning of my mastectomy, my daughter suggested we take some tasteful photos to say goodbye to my breasts. We took a few minutes that morning to get some shots-- it was a surreal experience making peace with what was about to happen. I haven't looked at those photos yet, but I know that someday I will be ready to see them and say a final goodbye.

You see, this is so different than I thought it would be. I mean, what are breasts, really? I thought I had it all figured out. I would have new ones built for me over the summer, and from the pictures I'd seen online, most likely they'd be beautiful. I had faith in my plastic surgeon that he would work wonders, and so far, I'm very pleased. Nobody but my husband would see them, anyway, and with clothes on, nobody would be able to tell they were any different.  

But the nipple thing really got me. It still has me. Losing my nipples has been harder to deal with than I anticipated. My nipples served their noble purpose in feeding my three babies well, but the kids are grown now and I have no plans of having any more. What's the big deal about losing them anyway?

Sure, I can go braless now and not worry about high beams poking out of my shirts. I might opt to get really cool tattoos to cover my scars. I could get some new nipples reconstructed when all is said and done. Lots of options. But the fact of the matter is, "things" are different now, and that will take some getting used to.