We believe that integrated self care is essential to healing, recovery and wellness.  Exercise, eating well, adequate sleep, mindfulness, and stress reduction will not only help lessen the side effects of treatment, but they also promote increased immunity. Combining fitness and mindful modalities such as: journaling, yoga, gardening, music, prayer, meditation, guided imagery, and building your own sacred space, you will find your path to recovery and fullness of life beyond breast cancer.

Breathe Deeply and Slowly

Breathing Oxygenates Every Cell--Maintaining Every Body System

Be aware of your breathing.  Stop to take slow deep breaths periodically throughout the day.

Get Plenty of Sleep

Sleeping Rests, Regenerates and Invigorates Our Bodies Systems.

Find your sleep requirements by noting when you awaken feeling well rested.

Then make sure you get that amount of rest each night.

Eat Mindfully

Eating Supplies the Energy Necessary for Our Cells to Perform

Make healthy food choices--Both quality and quantity--Read Labels

Eat breakfast and no meal skipping.  Lowfat.  Plenty of vegetables and fruits.  Increase fiber.

Increase Protein Intake

Our DNA Codes for Proteins.  We are Protein Beings.

Protein is necessary for every body cell and bodily function.

Eat a balance of vegetable and animal proteins.  Beans, soy, yogurt, low-fat meats, and fish.

Eat Calcium-Rich Foods

Calcium is Necessary for Healthy Bones and Teeth

Post-Menopausal ~ 1500mg. per day          Pre-Menopausal ~1000mg. per day

Our bodies can only absorb 500mg. per serving.  Any larger supplementation is wasted.

Drink Plenty of Water

Our Bodies are Approximately 75% Water

Our Brains are ~85% Water

Our Blood is ~90% Water

Drink ~1oz. of clean water for every 2 lbs. you weigh each day.

Relax

Rest for the Body, Heart, Mind, and Spirit

Explore stress reduction practices.  Some examples: yoga, meditation/prayer, tai chi, guided imagery

Spend time on and for your self to help let go of stress.

Exercise

Exercise Enhances Every Aspect of Life

Cardiovascular Activities: walking, swimming, hiking & biking

Plus: stretches and weightlifting

Maintain a simple fitness plan at least 3x per week.  Start slowly making wellness a lifestyle over time.

Practice Integration of Mind, Heart, Body and Spirit

Fosters a deeper understanding of our actions, feelings and thoughts, yielding peace, growth & balance.

Examples: Journaling, listing, chakra balancing, citing, meditation/prayer

How do you feel? What are the foci of your thoughts and intentions?  What is your intuition saying?

Acknowledge, Express, Detach and Release Fear, Anger, Disappointment, and Guilt

These Normal Feelings Impact Biochemics

Make peace with your shadows

Speak Only the Truth

Own Your Words.  Stand by Your Beliefs.  Honor Those of Others.

Build true bridges of understanding.  Not as obvious or easy as it sounds.

Appreciate Your Life--Stay in the Moment--Practice Mindfulness

Seek Beauty and Goodness in Everyone, Everything, Everywhere

Moment by Moment