The After Cancer Blog

Meditation offers an abundance of research-based  health benefits. Certainly, stress relief and a desire for peace of mind are primary reasons why people become interested in meditation in the first place. Some other sought-after benefits include lower blood pressure, decreased inflammation, less pain , and stronger immunity. Despite all the good reasons to meditate, many people find it extremely difficult to sit and calm a busy, overactive mind. There is a scene in the movie   Eat, Pray, Love  in which Julia Roberts plays a woman who is going through some significant life changes. In one scene, she is trying to sit and meditate with closed eyes. After what seems like an eternity, she opens her eyes to peek at the time, and is quite disappointed to see that only two minutes have passed. She comically gives up in frustration. If you can relate to that struggle, you are not alone!  The good news is, there is a solution! The benefits of mindful movement for cancer survivors. Mindful movement can bring about many of the same benefits as sitting meditation.  A state of peace (and even bliss) can be created without the need to sit still.  Slow-paced movement practices such as Qigong  and Tai Chi  are often referred to as Meditation in Motion, or more recently as Medication in Motion, because of their calming effects. When the body is moving slowly, the thoughts in the mind will naturally slow down as well.  There is focus on synchronizing physical movements with the inhales and exhales of the breath, while the mind pays close attention to the movements and to the breath. The harmony of body, breath, and mind creates a meditative state. Other benefits of moving meditation  include gentle exercise that increases coordination, balance, and flexibility.  Calming the mind and loosening up the body improves circulation and has an uplifting effect that eases depression and supports a peaceful night’s rest. A unique system of self-care. Mindful movement using Qigong and Tai Chi brings together meditation and exercise into a unique system of self-care.  Choreographed sequences consist of gentle stretches that are coordinated with the breath and intention.  They are peacefully energizing, restorative, and supportive to healing. Practicing mindful movement creates a meditative state and is a win-win experience that improves physical, emotional, and mental health and easily fits into a daily schedule. About Marie Theriault Marie Theriault  is a yoga, qigong and tai chi instructor. The prevalence of cancer if her family led her to study approaches to complement traditional treatments.

During January / Veganuary, we partnered with Cheryl Hoover  from our Care Team to share vegan recipes every week. This soup originally didn't have kale or any grains in it, and you can certainly make it without if you prefer. I thought it needed a bit more color and heartiness so I added both. Adding kale to just about anything is one of the healthiest things you can do in your diet, so I sneak it in whenever I can. Soup is an easy way to add beans and lentils into your meals, and the combination in this recipe offers a double hit of B vitamins and minerals your body needs. As for adding the grains, I typically just add whatever rice or pasta I have leftover from the night before to bulk it up a bit. I prefer the ancient grains and darker rices as they are higher in fiber and nutrients than white grains. Serves 4 2 Tbsp olive oil 1 yellow onion, diced 3 cloves garlic, minced 3 Tbsp taco seasoning (*see below if you want to make your own) 4 cups vegetable broth 1 cup dry brown lentils, rinsed and drained 1 15oz can diced tomatoes 3 cups shredded kale 1 15oz can black beans, rinsed and drained 1 cup corn (fresh or frozen) 1 cup cooked ancient grain pasta (or rice) Optional garnishes: avocado, diced green onions, sliced fresh cilantro or Italian parsley, chopped shredded cheese of choice hot sauce *Homemade Taco Seasoning: 1 Tbsp chili powder 1 ½ tsp cumin 1 tsp oregano 1 tsp onion powder 1 tsp garlic powder 1 tsp paprika ½ tsp salt In a soup pot warm the olive oil over medium heat. Add the onion and saute until tender, then add in the garlic and taco seasoning and saute a minute longer. Add the broth, lentils, tomatoes, and kale and bring to a boil. Reduce heat, cover and simmer for 30 minutes. Stir in the beans, corn and grains and cook for an additional 5-10 minutes or until desired tenderness. To serve, ladle into bowls and add additional garnishes as desired. About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.

Hello out there! My name is Kathy Therber. I have been teaching mindfulness and yoga for 21 years. I have had the profound honor of working with hundreds of cancer patients and survivors in all stages of treatment and survival. I am also a cancer survivor and have been through misdiagnosis, multiple surgeries, chemotherapy and radiation. I have practiced mindfulness before, during and after cancer.  With my work as a mindfulness teacher, I have shared a wide variety of healing techniques and methods with hundreds of amazing survivors and patients over the years. From hospital rooms, to infusion areas to group classes to virtual one on one sessions, the insights and understandings that survivors share make me realize how much the human spirit cannot only take but also get through, and amazingly move forward. I have witnessed the grit and the grace of survival. We all have strength and love inside of us; it is the stuff we are made of to make it in this messy, crazy, confusing, and wonderful life. You can tap into your source of renewal with mindfulness to find your way home. Begin where you are Stress Out/Healing In You do not need me to tell you that diagnosis and treatment put many demands on the body, mind and spirit. Focus is shifted and there is an ongoing undercurrent of fear, hope, sorry, wonder, contemplation, learning and loss. Dealing with diagnosis and the downright daunting duty of treatment includes a whole new life schedule filled with doctors, nurses, tests, results, blood draws, scans, biopsies, waiting, changes in your body, and redefining your identity in your life is physically exhausting and emotionally overwhelming, no? Let me try to give you a feel for how mindfulness is both doable and helpful.  At any stage, mindfulness can be an extremely powerful tool to free up the mind and free up the energy that worry sucks out of you. A method that can be helpful for people who are in deep healing mode in the hospital or at home is   guided imagery .  Guided imagery allows people to rely on their imagination, senses,  and breathing to make a switch from rumination to healing.  The vagus nerve is stimulated and the parasympathetic nervous system gets a chance to kick in. No movement is required, and your awareness of the imagery can fade in and out and allow for a deep sense of comfort.  Guided relaxation  allows people to participate in their own healing by systematically relaxing different parts of their body. When the body lets go, the mind lets go. Reconnecting with the mind and heart to the body in a loving and nurturing manner can be a true tonic for the soul. Breathing techniques  are another tried and true method under the category of mindfulness. The breath can be a safe place for the mind to dwell. Breathing is a source of energy and cleansing as well as a method to relax the body. There are many different breathing techniques that are relevant at different times of treatment and recovery. The beauty of these techniques is that they can be practiced anywhere, any time. Your practice is truly your own. Guided meditation is a way to witness and observe thoughts and emotions instead of being carried away by them. It is also a way to shine the light of your awareness and loving kindness on yourself, others and what matters to you. Your practice consists of a balance of guidance and quiet. This can have a restorative effect allowing for increased ease in your day and life. Stress and different medications can lead to   sleeplessness . Sleep is so essential to healing and renewal. Another amazing benefit of mindfulness is that it is a great tool to help people get to sleep. There are a number of guided imageries and relaxation techniques created and practiced for the very purpose of helping people sleep and fall back to sleep. Survivorship looks many different ways to many people. It can be a time to pick up the pieces and reposition yourself to enjoy the depth and meaning in the days that lie ahead. It is a time of understanding and reprioritizing and a refound love for self. Mindfulness can meet you where you are and you can make your way one step at a time and one day at a time to all the good that is waiting to be found. How do I know this? I have seen survivors do it. That is what survivorship asks of us. It asks us to be present, show up, and love. Mindfulness teaches us how. About Kathy Therber Kathy Therber  is a breast cancer survivor and she's been teaching yoga for more than 20 years. Yoga is an essential part of my life as I work to stay active, healthy, and pain-free, and she loves teaching to people with cancer, survivors, and caregivers.

Dr. Lisa Jervis is The After Cancer's Programs' Medical Director. Phase 1: Medical School As a first year medical student, I had no idea what specific path I wanted to follow with regards to my career—but I knew it would not be Obstetrics and Gynecology…or would it? Welcome third year of med school and clinical rotations. It was here that I discovered that I enjoyed at least some aspect of every rotation I did. I loved the challenge, mystery and excitement of surgery; the intellectual thought processes of internal medicine; the emotions, communication and intricacies of human brain function in psychiatry, and the wide variation and oftentimes fun aspects of pediatrics. When I got to my OB/GYN rotation, I found a little bit of everything mentioned above, and then (by the way)…there is this amazing process of human gestation and being an integral part of the sacred and emotional life event and miracle of birth. Life as an OB/GYN My years as an OB/GYN were extremely rewarding on many levels and oftentimes exhausting. Over those years, I learned that one of my strengths in my life and practice is my ability to listen, communicate and share knowledge. I found that I was always running behind in my schedule, because I felt compelled to listen to what my patients were saying not only verbally, but also silently as they would convey in other ways that something else was going on and needed to be addressed. The current culture and model of conventional medical care does not allow for that style of medicine which I knew was right for me and my patients.   Phase 2: Integrative Medicine Chronically running behind in a busy office setting creates its own source of stress and dissatisfaction both with practitioners and with patients. While I loved taking care of my patients and engaging in the practice of medicine, something was missing for me. As I became more and more aware of this realization, I also began reading and hearing more about the concepts of integrative medicine . Patients would ask about these “other” mysterious options that sounded fascinating to me:  Healthy (plant based) nutrition , herbs, supplements, acupuncture, meditation, yoga, etc. Many of these concepts were things that I am naturally drawn to, but many were new and intriguing to my curious mind. After some research and contemplation, I found some courage and took the plunge for a shift in gears and direction in my career. I applied for the Andrew Weil Center for Integrative Medicine Fellowship/University of Arizona . As I started my Fellowship, I was offered a position at Novant Health Cancer Institute to help establish a new department of integrative medicine .   Integrative Oncology Support The transition from conventional OB/Gyn to Integrative Oncology Support was a complex whirlwind of learning new concepts, re-learning old concepts from an integrative perspective, exploring new ways to open my mind and heart, and sharing happiness, pain, suffering and everything in between while connecting with others in a way that felt very comfortable to me. I learned as much or more about life and healing from my patients as I did from any class, book or journal. There is a massive amount of research, facts, information and resources out there, but putting it all together and learning to meet patients “where they are”, is what hits home and matters most.    The Here and Now  As I now have the opportunity to combine my remote and more recent experiences of practicing medicine together, I cherish and am grateful to be able to help fulfill the need of providing support and knowledge to (patients) at any point in their journey of cancer diagnosis and life.   I have been hoping to create and provide a group support series for several years.  The positive energy, enthusiasm, knowledge and experience of The After Cancer team is the perfect environment and opportunity to create this program.  We are in this together, and we all have something to contribute to help each other find peace, happiness, comfort and healing.

Ouch!!!! Why am I hurting during intercourse now? There is one more thing that I have to worry about, and I never expected it to affect my performance in the bedroom! Does any of this sound familiar? Perhaps you have been diagnosed with a pelvic floor dysfunction commonly known as dyspareunia or vaginismus. Dyspareunia refers to persistent or recurrent pain experienced during sexual intercourse. This pain can occur at different stages of sexual activity , including vaginal touch, penetration, during intercourse, or after sexual activity. There are various potential causes of dyspareunia, and they can be physical, psychological, or a combination of both. Physical causes may include conditions such as cancer diagnosis, pelvic inflammatory disease, endometriosis, vaginal dryness, infections, or structural issues. Psychological factors like anxiety, stress, or a history of sexual trauma can also contribute to dyspareunia.  Vaginismus is another type of common pelvic floor dysfunction divided into primary and secondary forms of vaginismus.  Primary vaginismus is the prevention of sex secondary to pain where a female has never had penetration at all.  Secondary vaginismus is where one has had penetration in the past but is no longer able to have intercourse secondary to trauma, surgery, cancer diagnosis, or mental health issues including anxiety . Both vaginismus and dyspareunia have similar treatments but first one needs to identify the underlying cause.  Pelvic Floor Physical Therapy Physical therapy can be a helpful and effective approach in managing dyspareunia and vaginismus, particularly when the pain is related to musculoskeletal or pelvic floor issues. Pelvic floor physical therapy is a specialized form of physical therapy that focuses on relaxation and strengthening of muscles, ligaments, and connective tissues in the pelvic floor and its attachments. Here are some ways in which physical therapy can help with dyspareunia and vaginismus: Pelvic Floor Assessment:  A physical therapist performs a thorough examination to identify any muscle tension in the pelvic floor muscles. This exam begins externally assessing spinal alignment, hip mobility, postural awareness. With the patient’s consent there is also an internal exam of vaginal or rectal muscles to see if these are contributing to pain and dysfunction. Biofeedback :  Biofeedback is a technique that provides visual or auditory feedback about muscle activity and relaxation. Manual Therapy:  Hands-on techniques may be used by the physical therapist to release tension in the pelvic floor Education and Counseling:  Physical therapists can provide education on anatomy, sexual function, and techniques for relaxation. They will refer out to a mental health provider as needed. Breathing Exercises:  Proper breathing techniques can contribute to overall relaxation and reduce tension in the pelvic floor muscles.  Posture and Body Mechanics:  Addressing posture and body mechanics during daily activities and sexual positioning can be important, as poor posture and positions may contribute to pelvic floor dysfunction. Collaboration between healthcare professionals, including gynecologists, urologists, mental health professionals and physical therapists, may be necessary to determine the most appropriate and comprehensive treatment plan for an individual's specific situation. About Dr. Katrina Heath Dr. Katrina Heath is a physical therapist specializing in pelvic floor rehabilitation. She works with patients who have pelvic floor issues due to cancer treatment like surgery, radiation or chemotherapy.

If you have a few fresh herbs and some pantry staples you can make this delicious dish in no time and take it to a game day party, potluck, or use it as a side dish! You can even make it the day before to save time and allow the flavors of the dressing to marinate everything together beautifully. 16 appetizer servings 14 oz can black beans, rinsed and drained 14 oz can garbanzo beans, rinsed and drained 14 oz can black eyed peas, rinsed and drained 14 oz can yellow corn, rinsed and drained 1/2 medium yellow onion, finely diced 2 large cloves garlic, minced 1 cup chopped fresh Italian parsley 2 Tbsp chopped fresh basil 1/3 cup olive oil 1/4 cup red wine vinegar 1 tsp salt 1/2 tsp ground black pepper 3/4 tsp dry mustard powder 1/2 tsp hot pepper sauce 1 cup chopped fresh tomatoes 1 cup cubed avocado In a large bowl mix together the first 8 ingredients. In a small bowl mix together the next 6 ingredients for the dressing. Pour the dressing over the bean mixture and toss gently to combine. Refrigerate for 24 hours. Before serving add the tomatoes and gently toss. When ready to serve top with avocado and enjoy. About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.

What is neuropathic pain? Nerves help you to feel and move and these bundles of fibers can be affected by radiation or chemotherapy treatments. During and after cancer treatment, you may have neuropathy which means you feel strange sensations such as numbness, tingling, or pain in various parts of your body. Other symptoms may include balance issues, trouble using your fingers, and sensitivity to heat/cold/pain. This may cause you to have problems with falls, walking, and dressing yourself. For some folks, this resolves once therapy is done or shortly after but for others it may take longer or be a more lifelong side effect. How to deal with neuropathic pain? If you think you have neuropathy, it’s important to bring it to you doctor’s attention so you can try solutions to relieve it. Your doctor may decrease the chemotherapy agent causing the issue or change it to give your nerves time to recover. You may also have labs done to check for other causes such as B12 deficiency or diabetes. There are medications like duloxetine (Cymbalta) that may ease your symptoms. Exercise programs with physical or occupational therapists in addition to acupuncture, yoga, mindfulness meditation and massage can help your neuropathic symptoms. Living with neuropathic pain Living with neuropathic pain is difficult and is not curable but it’s important to do all you can to manage the potential problems. Doing the following may help lessen the impact on your life: Eat an anti-inflammatory, balanced diet Minimize alcohol intake Get fresh air Prevent falls Protect your hands and feet. About Dr. Maria Cayelli Dr. Maria Cayelli  is a breast cancer survivor and a physician specializing in integrative medicine and survivorship care. Her goal is to partner with you on your journey to achieve optimal health and wellness.

This is such a great way to start your day when you want to eat to fight inflammation. This could easily just be a smoothie if you add a bit more plant milk and omit the toppings, but I love all the crunch and extra goodness from all the toppings and prefer to eat it with a spoon. Serves 1 1 cup plant milk 1 frozen banana 1 cup frozen mixed berries of choice 2 handfuls of spinach 1 Tbsp nut butter 1 Tbsp honey 1/2 avocado 1/2 tsp cinnamon nutmeg, just a dash cardamom, just a dash cayenne, just a dash Combine all of the above ingredients in a high-speed mixer and blend until smooth. Pour into a bowl and top with your choice of the following: fresh banana fresh berries unsweetened coconut flakes almond slices or other nuts pumpkin seeds sunflower seeds granola flax seeds chia seeds hemp hearts About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.

Donna McMillan  is a former Hospice Social Worker, a former Elder Law Attorney, and an ovarian cancer survivor. Check out her website . Cancer survivors and worry As cancer survivors whether we intend to or not, we spend a lot of time worrying.  Is treatment working, will I get a recurrence/is this nagging innocuous symptom the sign of a recurrence, will my insurance cover my treatments/medications, what if I lose my job/health insurance, can I afford cancer, will my family be okay. The list goes on and on and sometimes cycles non-stop.  Since so much of our life after cancer is out of our control, we often spend a lot of time trying to manage the things that are in our control. And what we often forget in the process is to live the life that we fought so hard to keep. Que the importance of play. In our fast-paced lives we don’t prioritize play  Play is for children. Play is not productive. Play is for when we have checked off all those things on our to-do list. Play has no purpose. It’s not getting us to a goal, so we inevitably don’t take the time to schedule play. Because it’s just not as important as all the other things we think we must do. Here’s why we should prioritize it.  Play can improve our overall well-being by reducing stress . And we all know that reducing stress is one of the key components in an anti-cancer lifestyle .  What an easy way to do something that brings a little bit of joy into our lives and that can also improve our health.   So exactly what is play when you are an adult Play can be described as something fun or recreational. But a lot of what we do for recreation as an adult has some pressure associated with it – think of the competitiveness of golf, tennis, or pickleball. What I am talking about here is doing something aimlessly, for the pure joy of doing it, without expectation. Can’t come up with any ideas?  Start by channeling what you loved to do as a child, what made you happy and joyful. Even if it is just for a few moments because those few moments of micro joys can make a huge improvement on your outlook and overall mental state. For me, swinging on a swing is one thing that easily come to mind and brings on those feelings of childlike joy and freedom. Play is different for everyone What one person thinks of as play may be very different from another. Strategic board games might be fun for some and dreaded by others. Likewise, karaoke or a dance party.  Play can include others, or it can be a solo activity like writing or painting with no pressure to share your creation with anyone. You will have to figure out what play means for you.  And because we are adults and because we have the regular pressures of day-to-day life and the added pressure that comes with being a cancer survivor, you might have to search a little deeper and do a trial and error to figure out what play means to you, but trust me, it will be worth it. If you are an introvert like me, grab a bottle of bubbles and blow, by yourself, for just a few minutes. Watch the bubbles glisten in the sun and float in the wind.  Take out those watercolors, get some crayons and paper and draw, paint, whatever your heart desires.  Write for the sake of writing, not for showing anyone else. More of an extrovert?  Schedule a night of board games, or karaoke with your friends. It doesn’t have to cost much. You Tube has a huge selection of karaoke songs to choose from.  And as even this introvert will tell you, a fun night of rolling the dice in Yahtzee can bring on a lot of laughter . Adding some fun back into your life The main thing here is to add some fun and play back into your life.  Something for no other reason than just the joy of doing it.  Creat Laugh.  Dance. Sing.  Wherever you think there might be joy, do it.  We didn’t fight so hard for this life not to enjoy it. Stress reduction aside, connection and meaning can be found in those little micro moments of joy, that, if we wait to schedule for when we have time, we may totally miss out on.  Do it for you. You’ve earned it.

Embracing Life After the Storm: A Survivor's Tale Once upon a time, in the City of Asheville, NC lived Lisa – a courageous woman who had triumphed over the storm of stage IV colon cancer . However, amidst the joy of survival, Lisa found herself grappling with a shadow that lingered in the corners of her mind: survivor's guilt. In the quiet moments of reflection, Lisa acknowledged the presence of this unwelcome companion. She understood that survivor's guilt was not a sign of ingratitude but a complex emotional aftermath of her journey. Determined to heal, she embarked on a quest to let go of this burden and embrace the life she fought so hard to preserve. Lisa began by accepting her feelings with open arms. She realized that survivor's guilt was not a flaw in her character but a natural response to the unpredictable nature of life. With this understanding, a weight was lifted, allowing her to breathe more freely. One day, while sitting in her “she shack”, Lisa decided to practice self-compassion. She spoke kind words to herself, acknowledging the strength within that had carried her through the storm. Self-compassion became a daily ritual, slowly transforming guilt into acceptance.  Lisa found great comfort in using Dr. Kristin Neff’s research to assist on this journey.   As she looked back on her journey, Lisa reflected on the diverse realities of survivorship. She understood that each person's path was unique, shaped by a myriad of factors beyond her control. This realization helped her let go of the comparisons that fueled her guilt. To reinforce her newfound perspective, Lisa integrated positive affirmations into her routine. Each morning, she affirmed her resilience, celebrated her achievements, and embraced the present moment. These affirmations, by Louise Hay, became the foundation upon which she built her self-esteem.   Embracing a spirit of gratitude, Lisa developed a daily practice of acknowledging the positive aspects of her life. This intentional focus on the good helped shift her perspective, allowing her to appreciate the beauty in every moment.   As Lisa continued her quest for healing, she explored various therapeutic outlets. Journaling, art, writing, and music became channels through which she could express the complexity of her emotions. Creative expression became a bridge to understanding and releasing the tangled threads of survivor's guilt.   Supported by a loving network of friends, family, and fellow survivors, Lisa found comfort in setting realistic expectations for her continued recovery. Patience became her ally as she navigated the ups and downs, forgiving herself for any perceived role in the guilt that lingered. In the end, Lisa's story became a testament to the power of letting go. Through self-compassion, gratitude, and the support of others, she transformed survivor's guilt into a stepping stone toward a life filled with purpose, joy, and the promise of a brighter tomorrow.   This is my story, and I trust it resonates with yours. We share the common thread of survivor’s guilt. Through sharing my journey, my hope is to assist you in letting go of your own survivor’s guilt. While there will inevitably be stories of loss that may trigger these feelings, with intention, I believe these moments of guilt pangs can become brief.  Tips for letting go of survivor’s guilt Letting go of survivor's guilt can be a challenging but crucial step in the healing process for cancer survivors. Here are some tips to help you release these feelings: Acknowledge and Acceptance: Begin by acknowledging that survivor's guilt exists and accepting it as a natural part of the emotional recovery process. Read about Expectations and Reality . Self-Compassion: Practice self-compassion. Understand that it's okay to feel a range of emotions, and you deserve kindness and understanding, just like anyone else. Dr. Kristin Neff - Self Compassion . Reflect on Realities: Reflect on the realities of survivorship. Understand that cancer journeys are unique and influenced by a variety of factors beyond one's control. The Serenity Prayer Positive Affirmations: Incorporate positive affirmations into your daily routine. Remind yourself of your strength, resilience, and the positive aspects of your journey. Affirmations - Louise Hay Focus on the Present: Practice mindfulness to stay present and avoid dwelling on the past or worrying about the future. Mindfulness techniques can help you appreciate the current moment.  Read about Mindfulness After Cancer. Celebrate Your Achievements: Celebrate your achievements and milestones, no matter how small. Recognize and acknowledge the progress you've made in your recovery. Read about Perspective and Celebration . Share Your Story: Consider sharing your story with others. Sharing your experiences not only helps you process your emotions but also creates awareness and understanding among those around you.   Set Realistic Expectations: Set realistic expectations for yourself. Understand that recovery is a journey, and it's okay to face challenges along the way. Be patient with yourself. Lower the Bar - Gretchen Rubin . Volunteer or Help Others: Channel your survivorship into positive action by helping others. Volunteering or supporting fellow survivors can provide a sense of purpose and contribute to letting go of guilt. Health Benefits of Volunteering . Professional Support: Seek professional support from therapists, navigators, coaches, and counselors experienced in survivorship issues. They can provide guidance and tools to navigate complex emotions. Check our Care Team at The After Cancer . Gratitude Practice: Cultivate a gratitude practice. Regularly express gratitude for the positive aspects of your life. This can shift your focus from guilt to appreciation. Read about  The Power of Gratitude. Forgiveness: Consider forgiveness, both for yourself and for any perceived role you played in survivor's guilt. Understand that you deserve to live a fulfilling life without carrying unnecessary guilt. Create a Support System: Surround yourself with a supportive network of friends, family, or fellow survivors who understand your journey and can encourage you.  Therapeutic Outlets: Explore therapeutic outlets such as journaling, art, or music. Creative expression can help process and release complex emotions.  The Artist's Way Remember, letting go of survivor's guilt is a gradual process. Be patient with yourself and celebrate the progress you make along the way. Reach out to Professionals as needed. Positive psychology can be a valuable approach for cancer survivors dealing with survivor's guilt, offering tools and perspectives to promote emotional well-being and post-traumatic growth. About Lisa Caughman Payne Lisa Caughman Payne is a life coach and stage IV colon cancer survivor. With a background in positive psychology, her mission is to walk alongside you on your journey of healing and rediscovery.

This winter bowl is so easy to pull together, (with a little bit of meal prep ahead of time), and is packed with plant protein and nutrients. Seasonal, filling, and nutritious, just the way our plates/bowls should be. Enjoy!  Makes 3-4 grain bowls For the bowls: 2 cups cooked quinoa 2 cups cauliflower florets 2 medium sweet potatoes, diced 1/2 cup raw cashews 1 15 oz can garbanzo beans, rinsed and drained 1 bunch of kale, stemmed and chopped 2 Tbsp olive oil, divided 2 tsp salt, divided 1 tsp black pepper, divided 1 tsp dried oregano 1 tsp garlic powder 1 Tbsp nutritional yeast For the sauce: 3 roasted red peppers (can be jarred and drained or freshly made) 1/2 cup almonds 1 Tbsp drained capers 1 lemon, juiced 1/4 cup fresh chopped parsley 1/2 cup water 1 tsp salt 1/2 tsp black pepper 1 Tbsp nutritional yeast Instructions: In a bowl mix the cauliflower, sweet potato, cashews and garbanzo beans with half of the oil, half the salt and pepper, and all of the oregano and garlic. Place on a prepared baking sheet and roast at 475 degrees for 25 minutes. Using that same bowl add the kale, the rest of the olive oil, salt and pepper and the first Tbsp of Nutritional yeast. Toss well to combine and place this on a second prepared baking sheet. When there is 10 minutes left on the roasting of the veggies, beans and nuts, place the second sheet in the oven for the remaining time. Add all of the sauce ingredients to a high speed blender and blend until smooth. Place the quinoa, veggies and kale in a bowl and drizzle with the sauce and enjoy!  About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.

Cancer prevention is optimal Prevention of cancer is optimal but unfortunately, most of us know someone with cancer or are cancer survivors ourselves. Despite the prevalence of cancer, there are steps you can take to prevent it or decrease your risk for reoccurrence. Talk to your doctor Talk with your doctor about your concerns and take the time to do any cancer screening tests available. You are the expert of yourself so monitor for any unusual symptoms you may be having or lingering aches and pains that are out of the ordinary. There are many ways to achieve optimal health and it helps to have the medical expertise of your doctor in navigating the best path. Partnering with your doctor by discussing your health concerns and goals is the first key step. Communication is important so ask questions, listen carefully, and discuss with your doctor your options. It’s best to have all the information about your choices and then make a decision on how to go forth that aligns with your values, beliefs, and lifestyle. Lifestyle as cancer prevention What you can do to prevent cancer or lower your reoccurrence risk: No tobacco products Eat healthier Movement Maintain healthy weight Minimal or no alcohol intake Avoid toxins, unnecessary radiation (sun exposure), infections Get good quality sleep Get screening labs and x-rays as recommended. Check our weekly blogs about key aspects of a healthy lifestyle focused on cancer prevention. We'll be posting about nutrition, movement, environment, and stress management. About Dr. Maria Cayelli Dr. Maria Cayelli is a breast cancer survivor and a physician specializing in integrative medicine and survivorship care. Her goal is to partner with you on your journey to achieve optimal health and wellness.