LIVESTRONG – Then & Now

Everyone knows who Lance Armstrong and the LIVESTRONG Foundation is, in fact many of us proudly wear the famous yellow bracelet every day.  Prior to August 10, 2012, my connection to LIVESTRONG was through my cousin, Matt McKee.  As many of you already know, my cousin was affected by Non-Hodgkins Lymphoma and lost his fight to early.  Yet, what you may not know is that his greatest hero was Lance Armstrong, in fact, at Matt’s funeral, every guest was given their own yellow bracelet and I have worn mine every day since.  So over the past few years, I have familiarized myself more with the LIVESTRONG Foundation, however it was still from “afar” because although several friends and family have been affected by cancer, it hadn’t affected me in the manner that it has now.

NOW – you see, I am a person of reflection.  I read a lot and when something moves me, I dig into the words and phrases in an effort to apply them to my life.  So recently, when one friend sent me the link to this video, “Our Manifesto”, and then another friend sent me the photo below…..I figured I better pay a little more attention to the words. 

 

Granted my dad is the cancer patient, however this disease has entered all of our lives.  As I reflect on these words and the past three weeks, I feel that they describe how our dad’s diagnosis has impacted my brother and I.  We are LIVESTRONG!  Our parents may be LIVESTRONG someday, but not today, as they continue to deal with the shock of everything. 

You see, it is LIVESTRONG that kicked in for Toby and I moments after hearing the diagnosis from the doctors.  Our unity has become strength for our parents.  Our energy and knowledge to ask the questions, listen to the answers and then to ask the really tough questions is LIVESTRONG.  We keep reminding our parents that although it seems like cancer is taking control of our lives, we have to live every minute with every ounce of our being.  We have had to remind them when they feel like pulling punches, that at the end of the day it really doesn’t matter.  We have hugged both of them when the tears fall and squeezed them tighter when the rage occurs…..we have made them laugh and had to be that voice of reality that says “suck it up” when the self-pity consumes them.  This is LIVESTRONG!

We believe that this has happened for a reason and we believe that we have a story to tell from it.  And just maybe for today, that story is simply demonstrating what it means to LIVESTRONG.  Because although this Manifesto was written specifically for those in the fight of their life with cancer, I think that there is an underlying foundation here that applies to everyone.  And on Saturday night, when our dad is the guest of honor in the LIVESTRONG Yellow Seat at the Sporting KC Game, I hope that others see the LIVESTRONG in all of us.

 

Consulting a Dietitian

Although I have been taking myself down my own “road” to better eating, with my father’s recent cancer diagnosis this road has become much wider.  You see several years ago, I had the pleasure of hearing Squire Rushnell speak on his book series, When GodWinks, and have since read a few of his books.  What many of us call “coincidence”, I believe is a “Godwink” moment to guide us through this journey called life.  That being said, what started as my own “road” to better eating, has now become a “Godwink” of this new journey with cancer. 

Due to the type of cancer that we are dealing with and how it is directly affecting how the body processes and retains nourishment, my dad’s diet is extremely important.  Diet is important for every chemotherapy patient however, the doctors have stressed to us how key it truly is for my dad.  So for those that know me, that means I have been spending hours researching and reading.  I asked the oncology team if we could meet with a dietitian and I was told that although they had a dietitian on staff they actually encouraged us to contact our local Hy-Vee grocery store.  Did you know that every Hy-Vee has a dietitian on staff for customers to consult?  (our local Belton store has Megan Callahan) In fact, you can schedule a Personal Nutrition Shopping Assistance/Store Tour for FREE that will discuss specific dietary needs.  You can also use NuVal, a nutritional scoring system that determines the nutritional value of the food you buy….again for FREE.  You can take it further and receive private nutrition counseling for a nominal fee as well.

Additionally, I have been able to tweak my dad’s Advocare Supplement regiment to ensure that he is receiving optimum nutrition.  For example:  it was suggested that he take his multi-vitamin and drink Ensure and Gatorade daily.  So, we have had to switch him to the V100 Multi-Vitamin and rather then Ensure and Gatorade, he is drinking 1-2 Advocare Meal Replacement Shakes (not as a replacement but as an additional meal each day) and at least one Rehydrate daily (as it has a better nutritional make-up then Gatorade).  Although there is not enough scientific evidence to prove that nutritional supplements impact the cure for cancer, it is suggested that they be used.  Specifically, for my dad, several of his abnormal labs can be corrected by diet and vitamins so we are hoping to see a few normal results.  In fact, his nurse has been so impressed with what she has seen so far from Advocare, she has asked for some samples for herself to try.

Live Fit Phase One Complete

Today was the final workout of Phase One of the 12-Week Live Fit Program….highlights so far:

·         After just a couple of days, the 4:30 am wake up has become habit and not a chore.  I actually feel better getting my workout out of the way first thing and having the rest of my day to focus on my priorities – husband, children, work, etc.  It is also interesting to observe the “looks” you get at the gym after people continue to see you there every morning and they observe your routine.  Ladies – most of you limit yourself to the treadmill and elliptical…..I promise the machines and free weights are not as scary as you think.  Plus, I find it entertaining when I catch a guy checking to see what dumbbell weight I am using compared to theirs…..and YES that happened this morning (he put his back and grabbed 5 lbs more – proceeded to struggle and finally went back down to the same weight – and his bicep was probably the size of my leg so I had to chuckle).

·         Although I don’t think I can ever totally eat “clean”, I have taken huge steps toward that and would say that 75% of what I consume each day is “clean”.  You may have heard several times that “abs are made in the kitchen not in the gym”…..and I can tell you that although I knew that I had strong abdominal muscles, my body didn’t show that before.  The biggest change I have seen so far in this first 4 weeks, is the change in what I can see in my stomach.  That change isn’t happening because of the workout as very little time each week is focused on the core, it is happening because of the change in my diet.

·         Speaking of food, the Chocolate Protein Bars and Cinnamon Swirl Bread that I mentioned last week have become a BIG hit with our entire family.  So much, that I am going to have to make a double batch of both this weekend to keep up with the demand next week.

So I ask you – who has 45 minutes a day to devote to YOU at the gym?  Who is willing to spend 1-hour a week planning your meals and doing your grocery shopping?  TRUST ME – that is all the time I spend.

What are you putting into your body?

I am asked several times a week, why I use the nutritional supplements from Advocare.  First of all, there are lots of products out there - those products produce results -  and I feel that you have to make a personal choice/decision on what products are right for you. 

For me, I am a researcher and I like to know what it is that I am putting into my body.  Furthermore, I like that the Advocare products are used by unpaid endorsers from every avenue of the “athletic world”.  I figure that if a professional athlete who relies on the performance of their body uses the products that the “average” person like myself, should too.  Advocare has formed an alliance with INFORMED-CHOICE, meaning their products have been tested for 200+ toxins, impurities, and banned substances.  Recently, I stumbled upon this chart comparing various "other" protein shakes and the amount of arsenic, lead and mercury they contain. 

Just some food for thought....

How am I Doing?

So much has happened in the past week…..

As many of you know, we received confirmation on Friday that my dad has Stage 2 Pancreatic Cancer.  As a family, we now know first-hand what it is like to go from a “normal” life to a life that now involves the dreaded word “cancer” in what felt like the blink of an eye.  BUT – let me assure you that although we cannot take away the shock of hearing the diagnosis nor do we understand the “why”, we do know that this is part of God’s plan because he has allowed it into our lives and we trust him as the ultimate physician to get us through it.  Within minutes of my dad asking the doctor “will this kill me?” and hearing the response “20% of patients are still alive 5 years later”, my dad stated to all of us “we will not be angry with or blame God for this”.  And as I had to have the most difficult conversation yesterday with my three children (as I don’t believe in keeping difficult news from them), I have to tell you it was comforting to see the peace and calmness that came over them as I repeated my dad’s words “we will not be angry with or blame God for this”.  So, in a nutshell, do not feel sorry for our situation, but realize that we have HOPE and FAITH in every minute that passes.

NEW Favorite Snacks

Those of you who know me well, know that I "RARELY" go into the kitchen and cook just for the sake of cooking.  With our busy schedule it is all about quick and easy meals, not much time for experiments.  Over the past couple of weekends, I have made the time to start trying new recipes, items that I can cook up ahead of time and eat throughout the week.  Of course, I make everyone in the family try at least one bite of what I make and honestly, some things they all like, some things they all dislike, but most of the time they are usually split down the middle.


Our "favs" from this week:


PUMPKIN PROTEIN BARS
courtesy of Jamie Eason

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

·         ½ C Xylitol Brown Sugar Blend (Ideal)
·         4 oz. jar baby food applesauce
·         2 tsp. ground cinnamon
·         1 ½ tsp. ground ginger
·         ½ tsp. ground clove
·         1 tsp. baking powder
·         1 tsp. baking soda
·         ½ tsp. salt
·         2 tsp. vanilla extract
·         4 large egg whites
·         15 oz. can of raw pumpkin
·         2 C oat flour
·         2 scoops vanilla whey protein
·         ½ cup almond milk
·         ½ C chopped walnuts (optional)

Directions:

1.     Preheat the oven to 350.

2.     Spray a 9 X 13 Pyrex dish with non-stick spray.

3.     Combine first 11 ingredients and mix well.

4.     Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.

5.     Makes 24 squares.

TURKEY MEATBALLS
courtesy of Jamie Eason
Note:  I changed the name a bit because "meatloaf" is a scary word from my childhood.  Mine turned out like meatballs and they are super yummy.  I have been eating thiem this week as my morning snack, however plan to make a big batch to have in the freezer for spaghetti and meatball sub nights too.

Nutrition Facts:

Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice - this makes them a little spicy so you might want to omit for the kiddos
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1.     Preheat oven to 375 degrees.

2.     Spray muffin pan with canola or olive oil.

3.     Mix all your ingredients together in one large bowl.

4.     Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.

5.     Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

NEXT WEEK:  Trying Cinnamon Swirl Protein Bread, Italian Turkey Burgers & Chocolate Protein Bars

EATING - EATING - EATING

I am half way through week two and I must say that the biggest challenge has been the constant eating, eating and more eating.  Several have asked what I am eating, how I am eating and when I am eating.  I am following Jamie Eason's Live Fit food recommendations. 

So here goes….a day in the life of ME:

4:30 am – Wake Up

4:45 am – Prepare 8 ounces of Spark Energy Drink (nutritionally balanced formula) / Take 3 Catalyst (an amino acid dietary supplement that protects lean muscle mass)

5:15 am – Begin daily workout at the gym – drinking Rehydrate throughout my workout

6:30 am – Breakfast - Prepare 5 Egg Whites – I prefer mine scrambled and make them in the microwave for less mess and to save time.  Generally I season them with just a little salt and pepper, add in either 1/3 cup shredded cheese or a wedge of Laughing Cow, eat with a slice of Ezekial 4:9 toast or wrap in a Mission New Balance Tortilla.  For variety, I may add a tablespoon of salsa, taco sauce or throw in some turkey sausage.  I also start taking my vitamins from my MNSMax3 strips (Provides more than 50 vitamins, minerals, herbal extracts, antioxidants, and other nutrients for comprehensive health and wellness - because food alone won't give you that)

9:30 am – Snack - Drink Muscle Gain Protein Shake – I know many just use a shaker bottle to mix their shakes, however I really enjoy mine like a “milkshake”.   The Oyster My Blend Blender works great for this with its sports bottle style cup that goes from blender to sports bottle with a switch of the lid.  No need for multiple cups!  My Muscle Gain Recipe – Fill the My Blend Cup approx. ¾ full with ice, add 2 scoops of Muscle Gain Vanilla Protein, 2 Teaspoons of Chocolate PB2, 8 ounces of water – BLEND.  175 Calories – 9 grams of carbs – 29 grams of protein.  On occasion, I may add ½ a banana too.  

12:30 pm – Lunch – 5 ounces of protein w/1 starch off of Jamie Eason’s Live Fit recommendations.  I struggle to be a veggie eater, so I try to find things that I can make with veggies in them as I will eat them that way vs. by themselves.  Example:  cooked chicken breast chopped & 1/3 cup shredded cheese mixed with diced peppers, tomatoes, etc.

3:30 pm – Snack – ½ cup cottage cheese, a cup of Fage GreekYogurt, or a few Quakers Rice Cakes dipped in Greek Yogurt Ranch Dip (a cup of plain greek yogurt mixed with 1/2 a Ranch Dip seasoning packet)

6:30 pm – Dinner – a repeat of lunch – I am not cooking an entirely separate meal from my family – I will make one meal and modify what goes on my plate to ensure that I am meeting my carb/protein ratio.  Example:  If I make hamburgers & tator tots at my kids request, I will eat my burger without the bun so I can enjoy the tator tots too.  J  If I make spaghetti, I will add some chicken to mine to add in protein.

9:00 pm – Snack – Jamie Eason’s plan suggests a snack of 5 egg whites (18 grams of protein)  – however after eating all the meals I have previously, I find that I am not able to eat that much food.  Instead, I use Pro20 as my night time snack because in 3 ounces of liquid I receive 20 grams of protein and it doesn’t leave me with that “full” feeling so close to bedtime.

10:30 pm – Good Night because 4:30 am comes quickly

So, at the end of the day, I consume on average 1500 calories – 115 grams of carbs – 130 grams of protein. 

How much protein your body needs is based upon several factors, including age, gender, height, weight, and your activity level and fitness goals.  Kashi has a great calculator on their website that you can use to determine this number and will even give you a printable page of not only their products but foods in general to use as a quick reference guide when planning meals.

Gotta Go – time for my morning snack!