• healthybreakfast2

    Easy Ways to Live Healthy

    Whole health and wellness seems to be trendy these days. But what exactly does it all mean? And how can you — cancer patient or “healthy” person — incorporate whole health into your lifestyle?

    The idea of “holistic” wellness simply means to treat the entire body as a “whole” system, rather than disconnected, separate parts. It’s about really being in tune mind, body, and spirit to address underlying problems (as simple as an upset stomach to more complex chronic issues) at their root, rather than treating the symptom by itself.

    We all tend to live in the mindset that we’re healthy until we get sick. But what if we looked at health as the goal to reach for instead of simply “not sick”? What benefits are there to living a “whole health” lifestyle?

    • Creates balance
    • Boosts your mood
    • Better awareness of physical abnormalities
    • Improves sleep and healing
    • Boosts your immune system
    • Promotes clarity and better brain function

    And that is merely scratching the surface! 

    But what does this look like in a daily routine? It could be waking up a little earlier and going to bed a little earlier. Choosing a raw, vegan dessert over those premixed and processed brownies. Adding more leafy greens into your diet, and embracing “meatless Monday”. Parking further away from your destination to get some cardio in. Learning a couple of easy, simple yoga poses to stimulate circulation and give your lymphatic system some love. Go for your monthly massage. Take a walk after dinner.

    “Starting with small, painless changes helps establish the mentality that healthy change is not necessarily painful change. It’s easy to build from here by adding more healthy substitutions. It’s about doing what you can, to the best of your ability, and treating your body like the gift that it truly is.” – Rick Olderman, MS, PT 

    Find those things that make you feel well. Don’t be bogged down or overwhelmed by all of the “healthy” advice and available research — you know what’s right for YOUR body. You know how certain foods energize you or slow you down. You know how you feel after staying up too late or missing a meal. You already have that intuition when you’re getting sick. So tap into that same intuition!

    Whole, healthy living doesn’t need to be complicated. It’s simply about learning to trust yourself when it comes to your body, mind, and spirit, and taking care of the precious life you’ve been given — for however long that might be. Living your BEST life TODAY is about learning to embrace gratitude, giving yourself permission to create space and breathing room, learning by trial and error, recognizing stress and releasing those things beyond your control.

    Your mindset is powerful; cultivate positivity, and you’ll be amazed at the everyday difference! Whole health is more than just the what you eat — it’s how you approach all aspects of your life.

     


    13thirty Cancer Connect is a place where teens and young adults impacted by cancer are living their best lives — TODAY! We get it here. We’ve been through it or are still walking through it. And we are supporting each other in health and wellness through our Fit! programs and events! Visit our Rochester page or stop in to the Center to meet the staff and get connected! 

    About the Author

    Sabrina Gauer is our Communications Coordinator and Wellness Coach here at 13thirty Cancer Connect! Follow her blog and Instagram for more tips and encouragement for whole health and wellness living! 

  • yoga

    Finding Your Peace – How Rest Can Change Your Perspective

    “Being diagnosed with cancer really opened my eyes to the fact that anyone can have it and that even though we think we have control over everything in our lives, we don’t. What I was forced to learn…was to put myself first. To really honor myself by saying no to the things I don’t want to do…I don’t believe you have to be diagnosed to come to these lessons, but sometimes the catastrophic moments in life force you to focus on the immediate.” Sheryl Crow, from her foreword of Crazy Sexy Cancer by Kris Carr.

    “Now inhale and exhale. Really focus on your breathing, dropping your shoulders, closing your eyes, and bringing yourself to center.”

    I was seated with legs crossed and hands on my knees, yoga mat beneath me. The instructor was patiently and intentionally guiding us through the meditative portion of the class, and I felt my stress lift from my shoulders as I focused on my breath. It reminded me that I hadn’t really thought about breathing that day. It’s a necessity of life, but we too often take it for granted.

    Inhale.
    Exhale.

    Seems so simple, but how often do you forget to just take a deep, cleansing breath throughout the day? How often do you forget to stop living in crisis-mode every time a situation arises?

    How often do you put yourself first?

    Rest and meditation tend to come with negative labels in our busywork society and culture. There’s never enough time in the day to accomplish everything. By the time we’ve raced through our day, whether that looks like doctor’s appointments, school, taking care of children, making dinner, cleaning, dealing with deadlines at work, etc…we crash into bed at night, usually after a few episodes on Netflix, utterly spent.

    But what if we decided to look at resting as a good thing? Sometimes that means actual sleep, and making sure we are getting adequate sleep to heal our bodies (READ: Put the phone on airplane mode and get away from screens before bed!), but other times, that just means being able to say no to the things you don’t want to do. Honor yourself, and don’t be afraid to speak up. As cancer patients, survivors, and thrivers, we are too often allowing other people to make decisions for us (spouses, parents, well-meaning friends, doctors, bosses, and so on).

    But what if you just said “No” when you needed to? Firmly, politely, and without explanation or justification?

    Taking time for yourself and finding your peace can look like spending an afternoon with a good book and your cellphone off. Maybe it’s a gentle flow yoga class with a friend. Maybe it’s journaling and exploring your emotions on paper.

    According to an article published in Psychology Today, meditation, rest, and reflection have scientifically-proven health benefits: “It gives you perspective: By observing your mind, you realize you don’t have to be slave to it. You realize it throws tantrums, gets grumpy, jealous, happy and sad but that it doesn’t have to run you. Meditation is quite simply mental hygiene: clear out the junk, tune your talents, and get in touch with yourself.”

    Whatever helps you to center yourself, breathe, and reflect is the way you heal from the inside out. Letting go of those activities that are life-draining instead of life-giving. And getting alone with your thoughts, closing your eyes, and giving meditation a shot can change your perspective on all aspects of life. You don’t have to give in to the rushed, busywork mentality.

    You can choose to be centered.

     


     

    13thirty Cancer Connect offers monthly yoga, Fit! classes, and massage for parents! Please contact stephen@13thirty.org for more program information and how to register.

     

    About the Author

    Sabrina Gauer is our Communications Coordinator and Wellness Coach here at 13thirty Cancer Connect! Follow her blog and Instagram for more tips and encouragement for whole health and wellness living! 

  • paddlegroup

    Why Support Groups Are Important to Your Health

    Support groups.

    As an AYA cancer patient, those words made me cringe with anxiety.

    My first experience with an AYA cancer support group left me feeling depressed and disconnected. I had sat in a sterile, uncomfortable hospital meeting room with a handful of others who were in various stages of their cancers. As we shared our thoughts and feelings in a painfully awkward circle, it became crystal clear:

    This wasn’t working for me.

    The following months were spent trying to figure out my “new normal” while attempting to get back to “regular” life as I knew it — and it wasn’t easy. I ended up quitting my job, discovering a new passion, and finding myself on an entirely different path than I ever expected.

    But no one really understood me.

    Our teens & young adults at Canadice Lake for our 2016 outdoor program with Pack Paddle Ski!

    One day, I received a phone call from the social worker in my oncologist’s department with the name of another AYA cancer patient who had a very similar surgery to my own. I immediately reached out to her, and we got together over coffee. For the first time since my diagnosis, I felt like I had someone who “got” me! It was an incredible feeling! She understood what I had gone through, could relate to the emotions and uncertainties, and could laugh with me about the changes and challenges of our particular cancer.

    It was the most freeing experience I had had since the diagnosis.

    A few days later, she reached out to me about a group called 13thirty Cancer Connect and the Fit! program. “You need to meet Lauren,” my friend texted. “You’ll love her!” I hesitated, given my previous experience with cancer groups, but I was also curious about 13thirty. So I made an appointment to meet with Lauren Spiker and signed up for the 13thirty Fit! program. The rest, as they say, is history!

    Connecting with others who “get it” is so important to our overall wellbeing.

    According to an article by the Mayo Clinic, support groups are places where we can heal and trust the process of  our journeys in a safe space. The article lists out the following benefits of a support group:

    • Feeling less lonely, isolated or judged
    • Gaining a sense of empowerment and control
    • Improving your coping skills and sense of adjustment
    • Talking openly and honestly about your feelings
    • Reducing distress, depression, anxiety or fatigue
    • Developing a clearer understanding of what to expect with your situation
    • Getting practical advice or information about treatment options
    • Comparing notes about resources, such as doctors and alternative options

    At 13thirty Cancer Connect, we’ve been through it all: diagnoses, doctors, hospitals, medications, side-effects, scars, disabilities, challenges, and triumphs. Our lives have been changed in such a drastic way, but to be accepted and understood in a space where we can thrive together is key on our survivorship journeys. We encourage one another, cheer each other on, believe in each other. Whether it’s through teen & young adult events, parents & caregivers support, hanging out at the Center, being out in the community, or catching up outside of 13thirty, you will find its so much more than a “support group”; there’s a sense of belonging to a family here!

    Visit www.roc.13thirty.org for our upcoming events, or stop by the Center to say hello!

     

    About the Author

    Sabrina Gauer is our Communications Coordinator and Wellness Coach here at 13thirty Cancer Connect! Follow her blog and Instagram for more tips and encouragement for whole health and wellness living!