Breast Cancer–Attention to Prevention

It’s in the news. It has its own month, its own color, its own warriors. I know so many who have been diagnosed, suffered and even lost the battle to breast cancer.

Everything you see and read touts “early diagnosis” or “awareness” or “find a cure.”   While I agree that all of this is important, I am frequently angered that we don’t see more – Attention to Prevention!

Just today two articles have popped up in my news feed. TWO!

15 minute workout could cut breast cancer risk by a fifth

Obesity Linked to Breast Cancer

 

Obese womanObese couple

The Bad News:

Studies show, repeatedly, that obesity increases your chances of breast cancer, especially in post menopausal women! Obesity increases your risk of breast cancer by 31%  Consider extra abdominal fat as an organ!

This abdominal fat does 2 things:

  • Converts testosterone to estrogen – triggering estrogen fed breast cancer. 
  • Causes additional inflammation – also a trigger for cancers

There are 220,000 new cases of breast cancer EVERY YEAR!

Good News!!!

When one loses the extra weight, they can decrease their odds of a breast cancer diagnosis by 80%!  That is EIGHTY PERCENT!!! 

How to begin to lose to cut your risk factors:

  • Reduce your alcohol intake
  • Increase your activity levels (see the first link)
  • Here is a previous article on 7 steps to better health.
  • Begin focusing on improving your diet*

What you Eat Effects cover

*I used a nutrition based weight loss system to assist me in my 55 pound weight loss. I now assist others in attaining their goals in becoming healthier as well.

More Good News:

When you are at a healthy weight. When your waist line is half your height in inches, you ALSO decrease the odds you will ever be diagnosed with :

  • Heart disease
  • Stroke
  • Diabetes
  • Other cancers

Ask me how “One Change Counts.”  We can get you started on a healthier new you!

60- miles down- A great weekend and memories

Thank you!

I would like to thank everyone who has supported me through these 5 3-day walks. (2004 – Michigan, Tampa – 2005, 2011, 2012, 2013)

Through your support, love, donations, and prayers I have been able to walk 300 miles (plus all the training miles), and raise over $12,000 for breast cancer research and programs to help those who cannot afford treatments or diagnostic testing.

If we add in the others on my teams over the years, KC, Julie, & Kara we are up to 540 miles and over $21,000.

If we then break that down, $5,250 toward diagnostics and treatments and $15,750 toward research and a cure.

I am thankful that Susan G Komen has added programs that include teaching Prevention and how what we eat and surround ourselves with can make a difference and help to prevent this horrible disease.

1 in 8 women will be diagnosed with breast cancer, it is the top Cancer killer in women.  When we find the cure for this biggie, the hope is that cures for others will be close behind.

Women, in their 20’s are now being diagnosed in stage 4 breast cancer, more and more often. 

2% of all breast cancer patients are men.

Let’s kick cancer’s butt!  Eat better and live a higher quality of life.

Here are a few snap shots of the weekend!

Thank you, thank you, thank you!!!

~Tess

Training for a pain free 60-mile (Event Nutrition)

My event is ten days away and I am so excited to begin packing.  The pool table has been repurposed to my staging area, my nutrition order has arrived, and I am chomping at the bit to get it all ready.

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This blog will cover exactly what I will pack and how I will pack it to keep me going strong, rebuild the muscles as I go and provide my body with its nutritional needs throughout and after the 60-miles.

Healthy Knees2012 WALK HealthyGreaseMonkey.com

This blog IS product heavy, it is what I use and TRUST for myself, my family, friends and clients.

Yes, I am picky.  Recently, there has been so much in the news about tainted and scary stuff out there.  (I will post some additional links at the end of this blog that show more of why I am so picky.)

I choose products from a company I have personally vetted. When my health is at stake, I am picky about what I choose and use.  With that being said… ON WITH THE SHOW.

All three days will have the same products used in the same order and for the same reasons…  Although after I finish on day 3, there will most likely be an extra recovery drink beyond what I have had the previous days.

When walking 20 miles a day, for 3 days, CALORIES ARE NO OBJECT! Well, actually, they are a HUGE object and it is important to consume enough to keep your body going – on the same note, those calories should be PACKED WITH NUTRITION to allow the body to recover quicker and easier.

Breakfast

  • 1 Shaklee 180 Vanilla smoothee with an extra serving of Instant Soy Protein 
  • Orange juice
  • Whole banana
  • Scrambled eggs (Day 2 & 3 provided by the 3-day)
  • Hash browns (Day 2 & 3 provided by the 3-day)
  • Any fruit or veggies offered – I will consume.
  • 2 Energy Chews  (these give me B vitamins and energy)

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Snacks

  • Throughout the day, at pit stops I will pick up whatever whole fruits are available to munch on.
  • I carry Apple Fiber Bars (cause it’s no fun to be backed up when walking a long distance)
  • Water, Water, Water, and Performance rehydration (I’ll go through 4-6 servings of Perfomance per day)
  • Shaklee 180 Protein Snack Bars (I’ll usually eat one before lunch and another after lunch)

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Lunch

  • Stretch, stretch, stretch, put on dry socks!
  • 1 Shaklee 180 Meal Bar (packed with protein, fiber and vitamins & minerals)
  • The turkey & cheese off of the sandwich they provide. (I don’t do the bread, it is too refined and hinders my body’s ability to repair itself.)
  • Any whole fruits or veggies offered
  • 2 more Energy Chews
  • NO SODAS! (The high sugar content, as well as from the breads hinders the body’s immune system and I work very hard to keep it built up during this event)

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Return to camp

  • Physique smoothee, preferrably mixed with OJ and an extra shot of Energizing Soy Protein.
  • 2 VitalMag & 2 OmegaGuard
  • Fresh Fruit

Now, stretch, stretch, drink water, shower, and stretch!

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Dinner

  • At dinner I will usually have a second Physique smoothee as it is made to repair damaged muscle tissue and restore nutrients to my body.
  • I will eat whatever they have with protein (I peel all the skin off if it is fried chicken and ask for minimal noodles if it is spaghetti.
  • I will then take a handful of supplements to prevent inflammation & swelling, and to help my muscles keep from cramping.

Before Bed

  • Stretch, stretch, drink water, stretch, pee
  • Sleep tight knowing you are doing something big to make a difference.

HealthyGreaseMonkey 3-Day Nourishment

Links to information on the products I choose to use and represent:

http://athletes.shaklee.com/us/en/

http://landmarkstudy.com

http://physicians.shaklee.com

Links I promised about tainted nutritional products:

Why I walk…

I AM SO HAPPY, I CAN HARDLY SIT STILL.

My minimum for my 2013 Tampa 3-day, 60-mile walk has just been met!Goal_Met_2013

My order for my nutrition and nourishment supplies have just been ordered, so I should be able to finish my blog series on the 3-day in 2-weeks at the latest, and it is time to ramp up the training since I haven’t done a training walk in 3 weeks.  oops.

I wanted to share my blog from my 3-day site that explains why I do walk in these events.  Cancer does not discriminate, or does it?  There are ways that each person can drastically reduce their chances of acquiring cancer, heart disease, diabetes, dementia, and even knee pain, believe it or not.

Even though we can reduce our chances, there will still remain the need for a cure for those who still acquire the disease:

~~~~~~~~~~

So, almost 13 years ago my mom was diagnosed with breast cancer, underwent a radical mastectomy along with chemo & radiation and all that goes with it!  Today, she is still with us! I am proud to say my Mom IS a Survivor.

AnniversaryMom_&_Dad_Prom

I had planned to work as a crew-man this year.  Still be involved, but not train as hard for it and just be a part.

This past week, everything changed.  Friends who were crewing with me had “life” happen and will not be able to make it. Pair that with the fear and feelings of helplessness as I opened my email from the radiologist last Sunday morning before church.

On_Boat

So, its Sunday morning, I can do nothing to schedule anything, talk to my doctor, etc.  I FREAK out! Memories of my mom.  Thoughts of the ER trip with my hubby from that very last Friday. How quickly everything changes.  Literally, in the blink of an eye! My thoughts were everywhere.

About half-way through Sunday school a peace came over me as I realized, I had more IN my favor than against and that it was just a more complete diagnostic needed.  (This wasn’t my first mammogram, I’ve been having them for the last 12 years, since mom was diagnosed. It was, however, my first request for further studies.)

Fast forward to Monday: A friend assisted me in getting my follow-up testing done and all came out clear. (Thank you, Traci, you always come through and are such a help in medical “crisis” even if the crisis is mostly in my head at the time.)

It was at this point I determined I NEEDED TO WALK this final Tampa 60-mile.

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I ask you to help me to reach my $2300 minimum so that I can walk this GREAT event!  This organization assisted my mother in many ways as she was undergoing treatments and since, when she has needed follow-up care, but did not have insurance to cover the costs.  (I thank all my family and friends and Rotary friends who helped push me over that threshold as of today, 9/26/13)

I thank you for your time and for your support and prayers in this endeavor! (Prayers for my feet and no blisters.)

(By the way, I still believe we need more attention to prevention…so not as many people NEED the cures that are being researched!)

~Tess

2012 WALK HealthyGreaseMonkey.com

Training for a pain free 60-mile (Training Nutrition)

A couple of days ago, I wrote about “not poisoning yourself” when training for and participating in the 3-day, 60-mile event.  This post is a bit of an extension to that.

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If you have a high performance car, you don’t want to feed it crap gas, or you will get crap performance.  Our bodies are the same. Knowing and understanding this fact, should makes fueling our bodies for long distance training walks or the actual event a bit easier.

When I was in high school, I was very active in sports. The swim team would have “carb load” dinners the night before a meet. The purpose of this was to bulk up on the carbs to give our bodies the fuel they needed to kick the other teams booty in the meet, then next day.

While in theory, this was a great idea, the execution wasn’t always the best option.  We would bulk up on highly refined carbs (spaghetti) that, I now know, would bog down our bodies, and be burned off before our meet.  My nutritional choices these days are much different. 

A 10-12 mile training walk at a 3.5-4.25 mph rate will burn right around 1,000 calories.  That’s a ton!  Its important that we feed our body the right fuel for the job.  Here is an example of how I fuel my personal engine before a training walk.

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During the Week

All week long, I focus on high fiber, whole foods with quality proteins, plant based carbs, and natural fats.  (Nothing artificial – I did eat a couple of gourmet chocolates today.) Here are some of my favorites.

Fresh Produce Healthy Grease Monkey

Morning of my Training Walk

Wake up at 6 AM. All gear was prepared the night before.  Water bladder with 1.5 liters of water & water bottle with Performance are in the fridge waiting to be placed in the camelbak.

I then mix up a Protein smoothee or I grab a meal-in-a-bar, I quickly swallow my morning supplements, eat my 2 Energy Chews & head out the door.

My phone is set to track my walk, provide my sound track, and the game is on. 

As I walk along I sip on water regularly and occasionally take a swig from the Perfomance bottle.

After about an hour of walking, I will stretch some, including my shoulders and arms.  Then, at about 2 hour mark, I will grab a snack bar.  I usually carry 1 of two kinds… Protein Snack Bar or Fiber bars or both.  (Nothing worse than being bound up and bloated while walking a long distance.)

If I am out at the 4 hour mark, I usually grab another snack or meal bar too keep the calories and blood sugar pumping at a steady rate.  I know that personally, I need to refill my 1.5 liters of water at about mile 8 or 9.  (Be SURE you plan to have a pit stop/refill station on your route.)

So I am eating about every 2 hours.

When I return home, the FIRST thing is to STRETCH out.  THEN, as soon as I can, I get my recovery Physique Smoothee mixed and drink it down. Then I shower, put on loose fitting clothes and make breakfast for my family, standing at the stove. Smile  (yes, that’s really how it happens)

Training Nutrition

Sometimes I need a little extra

For those times when I am finished walking and my muscles tighten up more than I expect, or my feet or hips hurt, that tells me I am experiencing some inflammation.  I, personally, combat this with supplements that make all the difference in the world.

  • Omegas– for the inflammation A full days dose all at once
  • Alfalfa – also for inflammation
  • VitalMag – magnesium for cramping muscles (I’ll take a double dose here b/c I know I am deficient if I am cramping)
  • Calcium Magnesium – Again, if I am cramping, I am deficient so I take at least 1000 mg
  • Tons of filtered water.  Keep the fluids pumping
  • I may also do a second Physique 2 hours after my first

After my supplement cocktail, I notice, about 20 minutes later, that the tightness, the stiffness, and any pain subsides.  I also, have a massage therapist who works with me directly to assist me in my training and a chiropractor who keeps me in line. Smile

My personal, bottom line

I don’t discuss other products, that I am not knowledgeable about.  I have found a brand I trust that has NONE of the artificial things, NONE of the doping things (thus many of my friends, who are Olympians, also use them) The products are all low glycemic, gluten free – for those who need it, and only contain nutrition boosting ingredients.

My article here is about what I use, what I have found success with and what has allowed me to enjoy 60-mile walks mostly pain free as opposed to the 60-mile walks before my friend introduced me to them (8 years prior – younger) Smile

I hope this helps you. If you would like any additional information, or would like to join me on a training walk, please contact me.

Have a GREAT Holiday weekend and…. HaPPY WALKING!

Samsung phone 180

Training for a pain free 60-mile (Don’t poison yourself)

I know this sounds silly to say, “Don’t poison yourself” but it is easier to do than you think, in many ways.  I’ve been known to pollute my self on occasion.  Not so much, these days, but in my younger years I was all about them. The less stress our bodies have to undergo, the quicker our bodies can recover.

The Susan G. Komen 3-day is all about finding a cure for breast cancer. It is an excellent organization that has helped my family members out during treatment and diagnosis. The whole purpose is for fewer people to die of Breast Cancer.  There is another way we can assist them in this endeavor, AND it can help us prepare our bodies for a mostly pain free 60-mile walk as well.

Ingestion

  • The initial one is easy, lay off the booze, beer, and wine. This one takes us back to the hydration issue as well as slowing down our recovery process.
  • Refined, empty carbohydrates – STAY AWAY… these are sugars, finely ground and bleached flours, boxes of ready made meals, junk food, donuts, and my hubby’s favorite Noodles Ramen. (which he doesn’t get).
    • These tempting apples of the modern day world are horrible for the training body, any body really. They cause spikes in blood sugar then more importantly severe and rapid drops in energy and GRUMPIES!
    • Opt instead for whole foods.  It really doesn’t take much, if any, longer to prepare foods from scratch, just a bit of practice – they taste better and are better for you.  Herbs and spices are your friends, MSG, BPA, and empty carbs are NOT.  There are some recipes on this blog too.
  • Avoid MSG, BPA, and other initials.  If you can’t read it, DON’T BUY IT and certainly DON’T EAT IT. Smile 

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Slather it on

  • The average woman uses 9-11 personal body care products per day.  The average man 7.  If each of those products is under the threshold of toxins… say .9 if 1 is too much… we multiply that by how many products you are using (7x.9=6.3 times) you end up seeing that those toxins being absorbed by your skin are 6.3 times greater than the “safe” threshold.
  • 90 seconds after you slather it on, whatever it is, it has entered your blood stream. (Don’t believe me, mash some garlic and rub it on the sole of your feet.  Time yourself to see how long it is before you can taste the garlic.)
  • There are better option available. Avoid products with pthalates, parabens, Initials, and words you can’t pronounce.  Find a trusted source for your body care products.  Would you use just ANY product on your classic, one of a kind car?  Why would you use it on your personal body?
  • Many salons now offer organic hair care solutions, I choose to use the Prosante’ line of products.
  • Skin care involves soaps, scrubs, moisturizers, creams, repair products, etc.  Again, I recommend you find a company that does extensive research, and SAFETY testing.  I’ve been using the Enfuselle line for years and people frequently guess me as 10 years younger than my actual age. There are others out there, I have just been happy with the results and haven’t looked elsewhere.
  • Lotions.  It puts the lotion on the skin… Again… look for those without fragrance (pthalates=bad juju).  I can provide ideas if you would like here too. Smile

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Breathe it in

  • Some 80,000+ chemicals have been introduced into our homes through excellent marketing campaigns. Less than 1% have been tested to see what the results of exposing them to our selves, or especially our pregnant women or children.  The body needs time to recover from the poisoning each time we are exposed.
  • We don’t NEED to use toxic poisons to clean our homes, our cars, our toilets. I haven’t used toxic cleaners in 7+ years and our medical bills have dropped dramatically.  No need to recover if we don’t get sick. Smile
  • Fabric softeners are terrible for our bodies, our respiratory system, and our recovery process.  Try an organic option or none at all.  Did you know that fabric softeners, even though they make your towels fluffy soft, they actually reduce absorption.  hmmm
  • Vinegar and baking soda is an option, Coke and Pepsi are an options for the toilet – you need to use them up from the fridge anyway and they can’t dehydrate you if you don’t drink them.
  • I choose to use a highly concentrated, organic line of cleaning products that save me tons of cash and I don’t have asthma anymore and I’m not stressing my body so it can recover from the other stresses that much easier.

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The Bottom Line

  • Each additional stress we put on our body weakens our body.
  • When we compound the stresses of toxins, bad eating decisions, booze, smoking, training for a big event, everyday life, work and family – the body can only do so much at a time.
  • Eliminate the stressors I have control over and my body will have less to overcome.
  • Finally, perhaps, we can cut back on the cases of diagnosis so fewer people need the cures, through healthy lifestyle choices.

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If you would like any additional information, sources for my information or more options for healthy options, contact me.

Happy Walking.

 

 

Training for a pain free 60-mile (hydration)

This is probably one of the biggest issues in a 3-day.  The volunteers at the event do a VERY good job of being sure we are pushed to hydrate, hydrate, hydrate, PEE! 

However, when we are training on our own, or before we get to the event, it can be very easy to “forget” how much WATER we have consumed. 

I emphasize WATER because sodas, coffee, teas (I’m not referring to caffeine free herbal teas here), and booze are counter productive in this instance. 

I train in SW Florida year round.  August is one of my bigger training months and it is also one of the hottest, so hydration becomes very important.  I must make sure that I am not setting myself up for failure in the days leading up to a big training walk. 

I, personally, strive to drink at least 75 ounces of water a day, on non-training day.  This keeps things “moving” throughout my body and prevents dehydration and other things.  I also pay close attention to my body while I am walking for any signs that I may need extra hydration.

Signs my body gives me to tell me I am moving toward dehydration:

  • Sausage Fingers – my fingers swell and my wedding band looks tight
  • Tight or Cramping muscles – this is the sign that I need to stretch A LOT, and something more than water is needed to get me back on track
  • Thirsty – once you feel thirsty, you have already begun the dehydration cycle
  • Light headed, dizzy (more so than normal Smile ) – time to sit down and cool off and drink, drink, drink

WATER

I carry 1.5 liters of water with me when training.  I know that should get me 6-8 miles into my walk and that I will need a refill at that point.  I plan my training walks to give me that option, specifically.

On a daily basis I carry my 16 ounce Tervis tumbler and fill it about 4 times per day with hydrating drinks. (water, fruit infused water, herbal teas)  I also know that if I choose to drink coffee, I will need to add more water to my daily total.

I stay away from “bottled” water.  The tap is more strictly regulated and enforced, there is less BPA and other plastic leachates in it, and I don’t have to pay to have it shipped anywhere.  I do use a filtration pitcher at home to give me more peace of mind and to pull out additional toxins.  Choose a brand you trust.

NOT WATER

I don’t mean the clear liquid that comes in the gallon jug and burns on the way down. I avoid drinks of that nature.  I AM talking about REHYDRATION – electrolyte replacement beverages.

I don’t personally drink, or recommend, the mainstream beverages on the market.  If you ask my 6 yr old, the rule is, “if it come’s in blue, we don’t drink it.” 

Here’s what I look for in a replacement beverage:

  • No artificial colors
  • No artificial flavors OR sweeteners
  • No caffeine
  • Evidence based science

I have a friend’s blog that explains what to look for in an electrolyte replacement beverage, she is much more knowledgeable than I am, I just know it works for me.  My choice of mix is Performance, it is rated as one of the top options on this blog as well

My next blog will be, “Don’t Poison Yourself”  hmmm…

For more information, follow me here, or contact me.  Until then, Happy walking!