Guest Post

Project Think Positive Guest Post: Susan at The Great Balancing Act

by Diana on August 18, 2011

in Challenge,Guest Post

You may have read my blog post about supporting The Great Fundraising Act awhile back for my blog friend Susan. If you haven’t clicked over to her blog yet, you totally should. You may not think that a blog about cancer would be interesting. You may think it could be sad. But not only is her blog totally interesting, what I’ve noticed is that it’s not sad at all. While Susan doesn’t sugar-coat her posts about her cancer treatments and updates, she has this knack for looking at and finding even the smallest positives out of every situation. When I read her post about how, after losing her uncle to cancer and finding out about Susan’s diagnosis, she and her family  celebrated (yes celebrated!) with the most beautiful cake, I knew I wanted to ask her about doing a guest post to share her wisdom with you for Project Think Positive. Please welcome Susan to The Chic Life…

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Hi. My name is Susan. And I have cancer.

I will admit, this is my second go around at writing this guest post for Diana. She asked me to contribute to Project Think Positive because of my naturally sunny disposition. Isn’t that right Diana?

Truth of the matter is, when I laid it all out for you, suddenly my story didn’t sound very positive, despite my positive outlook. It’s hard to make cancer sound like a good thing. And that’s because it’s not. But we’ll get to that.

First, here is what you need to know:

1. I am a personal trainer and certified Nutrition & Wellness Specialist. I blog about these things and my love of cooking, baking, and restaurant-ing at The Great Balancing Act.

2. In February 2011, I fell skating and shattered my left elbow. After a 5-hour reconstructive surgery, I found myself unable to work as a personal trainer and moved back home to be closer to my family.

3. In June 2011, after months of getting headaches and feeling weaker than normal, I get a bad pain in my neck. It’s swollen and the veins in my chest become visible. My mom gets worried and makes a doctor’s appointment against my will.

4. The doctor orders a CT scan on June 22, 2011. It finds a blood clot in my jugular vein. Another scan then reveals a large mass in my chest, along with increased lymph nodes under my arms and base of throat.

5. I spend a month in the hospital waiting for a diagnosis and to start treatment. After one needle biopsy and two surgeries, I learn it’s Hodgkins Lymphoma.

6. As of today, I am four weeks into treatment, having received chemotherapy two times.

7. My hair started falling out this week.

That my friends, is a very shitty situation. There is no denying that. I am not one of those people who will sit here and tell you that cancer is a blessing. Cancer has indeed changed my perspective on life for the better, but I am certainly not thankful for it. I would never wish it upon my worst enemy, let alone myself.

The night I was admitted to hospital and told that I had cancer, I wrote the following:

“Through all of this, I know I need to keep my wits, optimism, and sense of humour.”

That’s not an empty statement. Those are words I have come to live by. From the beginning, I was given a good diagnosis. Hodgkins is one of the cancers that can be cured with chemo and radiation. Yes, it takes a year or two of hell. Yes, it can return. Yes, I may need a stem cell or bone marrow transplant someday. But what is the point of fighting for my life, when I don’t allow myself to enjoy life in the first place?

From the beginning, there has never been any doubt in my mind that I would get through this. That the treatment would work, and that this would all someday be behind me. For me, positivity is survival.

It would be really easy for my to stay in my pyjamas all day and mope around pulling clumps of hair out of my head. But if I were to get even sicker tomorrow due to complications, would I be happy with how I lived my last few days?

Positivity to me isn’t about being annoyingly cheery and optimistic all the time. It’s about seeing the silver lining. About finding small things over the course of the day that put a smile on my face.

And when we’re faced with the big things, like The Big C, it’s about knowing without a doubt that we will get through it in one piece. Okay, maybe two pieces if you now count my prosthetic hair piece.

In the end, what I’ve really learned, is that life is difficult. It’s harsh and brutal, don’t ignore that. But that’s why we need to make it easier on ourselves. In my experience, the best way to do that is to stay positive. Why make life harder than it has to be?

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Thank you so much Susan for your wonderfully written guest post! I hope we can hang out again soon! :)

And for the readers, be sure to check out Project Think Positive – it’s never too late to start utilizing some of these positive thinking tools and challenges. Here are links for Week 1 {counter a negative thought with a positive thought} , Week 2 {counter a negative thought with a positive act}, and Week 3 {daily positive affirmation/thought}.

Reader question: Do you look for the silver lining?

{ 12 comments }

PVU Guest Post: A Veg-full Meal (Foodie Fresh)

by Diana on June 10, 2011

in Dinner,Guest Post,Recipe

Hey guys!

I’ve asked my friends to write some fabulous, fruit-and-vegetable related posts and recipes to help you out with Project Veg-Up (PVU) – my challenge for you to eat 5 servings of fruits and vegetables every day – click for details. First up is Kelly with some personal tips and not one but two recipes!

Take it away, Kelly!

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Hi! I’m Kelly and I write all about my adventures in food, fitness, and sometime even fashion over at my blog Foodie Fresh. Diana isn’t just my friend in “real-life”; I also consider her a great role model in the journey to live a healthy life. She comes up with some pretty creative and delicious recipes, so it’s a real honor to be asked to guest post here on The Chic Life.

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When she announced that she was going to challenge her readers to eat at least three servings of vegetables and two serving of fruit every day, I knew Project Veg-Up Challenge was something I could do and something I should do. You see, even though I consider most of my diet to be pretty healthy, I admit that I struggle sometimes to get in an adequate amount of veggies. What better way to ensure I’m eating enough, than to accept the Project Veg-Up Challenge and actually track my veggie intake.

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And also, what better way to use up the massive amount of leafy green veggies that have been showing up weekly in my CSA box!

Often I find it difficult to eat a lot of veggies during breakfast and lunch: 1. Because I often want something sweet for breakfast (like oatmeal and fruit) and 2. Sometimes I don’t feel like eating a salad for lunch (the easiest veggie option) or a salad just isn’t accessible. So when dinner time rolls around and I think back on my previous two meals, it often becomes a necessity to incorporate at least two servings of vegetables in my dinner if I want to get in full three servings.

Here’s an example of two servings of veggies at dinner and proof that a veg-full dinner can be easy and delicious!

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Chard and Feta Stuffed Chicken Breast (serves 3-4*)

  • 16 oz. chicken breast
  • 4 Tbsp. feta cheese
  • 5 cups rainbow or Swiss chard
  • 1 tsp. honey
  • 1 tsp. nutmeg
  • 1 tsp. red pepper flakes
  • 1/4 tsp. sea salt
  • 2 tsp. extra virgin olive oil
  • salt and pepper
  • toothpicks

Preheat oven to 350 degrees F. Cut chicken into serving sizes.* Use a meat mallet to pound chicken until double in surface area. Sprinkle lightly with salt and pepper on both sides and seer in 1 tsp. olive oil until chicken is starting to brown on medium high heat.

Meanwhile sauté chard in 1 tsp. of olive oil on medium high in a large pot. Once chard has almost completely wilted, add honey, nutmeg, red pepper flakes, and sea salt.

Remove chicken from pan and place on a plate. Add about 1/2 cup of chard to the chicken and about 1 Tbsp. of feta to the chicken. Fold chicken over and secure with toothpicks. Place chicken in a baking dish and cook for 15 additional minutes.

*Serving size often depends on who is eating. For my husband, I typically serve him a 6-8 oz. portion, while 4-5 oz. is plenty for me. If you make a 6-8 oz. serving of chicken, you can obviously stuff more chard and feta inside it.

For a vegetarian option, stuff the chard and feta in between two pieces of thinly sliced and baked tofu. Or mix the chard and feta with cubed tofu, like my salt and pepper tofu.

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Kale & Cranberry Couscous (serves 4)

  • 2/3 cup of whole wheat couscous
  • 1 1/3 cup vegetable broth
  • 4 cups kale, chopped
  • 1/2 cup green onion, chopped
  • 1/4 cup dried cranberries
  • 1/4 walnuts, chopped
  • 1 tsp. dried rosemary
  • 1 tsp. dried parsley
  • 1/4 tsp. salt
  • 3 tsp. nutritional yeast*
  • 1 tsp. extra virgin olive oil

Cook couscous in vegetable broth according to package direction. Meanwhile, sauté onion and kale in olive oil until kale has completely wilted.

Add herbs, salt, and nutritional yeast to couscous. Stir in kale, dried cranberries, and walnuts. Taste and add more salt if needed.

*You can substitute three tablespoons of grated parmesan cheese for nutritional yeast for a similar cheesy flavor.

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Serve and enjoy!

Still need one more serving of fruit? Well, that’s easy! Frozen whipped banana (or banana soft-serve) will fix that!

For more veggie and fruit inspiration, check out my recipe page for all kinds of creative ways to incorporate delicious and healthy ingredients into your everyday meals.

***

Thank you so much Kelly !

I hope everyone enjoyed the first of this series of Project Veg-Up guest posts. There are many more on the way, and I’ll be posting them all month as we work our way through this month’s challenge! :)

How’s everyone doing with the challenge so far?

Any questions on vegetables or fruits or requests for recipes for certain ingredients (fruits/vegs)?

{ 4 comments }

M4L Guest Post: Eating Rd’s Vegetarian Tips

by Diana on April 2, 2010

in Article,Guest Post,Vegan,Vegetarian

Continuing our Meatless for Lent guest post series is Kristen of Eating RD with a fabulous and informative article on tips for vegetarians.

Take it away Kristen!

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Vegetarian Tips

Hello TCL readers! I was excited when Diana asked me to do a guest post on becoming vegetarian. I myself am what you could call ‘flexitarian’, and really enjoy including plant-based meals in our family’s weekly menu. I hope you enjoy the information!

Becoming vegetarian has been shown to offer many health benefits and even many popular athletes, like six-time Ironman champion Dave Scott and NFL’s Tony Gonzalez power through their intense training with a vegetarian-based diet.

There are many reasons one may wish to become vegetarian, including ethical and environmental concerns, health concerns, or religious beliefs, which are all justifiable in their own right. There are also many beneficial reasons to become vegetarian. In 2009, the American Dietetic Association (ADA) approved vegetarian diets for sports performance in their position statement (http://www.scandpg.org/files/2010/PP_NutritionAthleticPerformance.pdf). Vegetarian diets are rich in fiber and moderate in fat and protein. They are also full of colorful plant-based phytochemicals and antioxidants which have shown numerous health benefits.

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In general vegetarian diets can provide:

• Weight control: Veggies, whole grains and beans are high in fiber and generally lower in calories, which can keep us fuller and satisfied while eating less.
• Antioxidants: Plant-based foods are packed with antioxidants like vitamins A, C, and E, which can help boost the immune system, enhance athletic recovery, and provide anti-aging properties.
• Lower disease risk: Increasing veggies can help reduce one’s risk for type 2 diabetes and provide digestive advantages to prevent colon cancer and keep those bowels functioning properly.

There are several different types of vegetarians, based on the preference and beliefs of the individual:

• Vegans exclude all meat-based products like dairy, eggs, honey and gelatin. These individuals are at a higher risk for deficiencies if the diet isn’t well-planned.
• Lacto-vegetarians include eggs and dairy into the diet.
• Pesco-vegetarians eat fish and other seafood, but no meat and may or may not include dairy and eggs.
• Flexitarians typically eat meat on occasion, usually excluding red meat.

Even though there are a great amount of advantages to a vegetarian-based diet, there can be some concerns with certain nutrients if one is not careful to get a variety of plant-based foods in the diet over time. Vegetarian athletes have to be particularly concerned with adequate energy intake. It’s also not a bad idea to have a blood test done to make sure one has adequate levels, especially if you are very athletic and active. MicroNutrient Testing (http://www.spectracell.com/mnt/) is one example of a comprehensive, in-depth test to make sure you are getting the nutrients you need.

Below is a table of common nutrients to watch out for:

Nutrient Function Veggie Sources
Zinc Immune system, protein synthesis, CHO met, blood formation Legumes, whole grains, nuts, seeds, soy, dairy, fortified foods
Iron Hemoglobin synthesis, transporting Oxygen (athletes are at particular risk) Fortified cereals, legumes, beans, soy nuts, tofu, dried fruit, green leafy veggies *combine w/ Vit C for better absorption*
Vitamin B12 Met of nerve tissue, protein, CHO and fats Diary, eggs, fortified soy milk, sports bars, supplements
Vitamin D Bone growth, absorption of calcium, nervous system/heart fxn, regulation of inflammatory responses Dairy, eggs, fortified soy products
Riboflavin (B2) Energy production and storage in muscles Dairy, soy milk, yogurt, cheese, fortified cereals, grains, textured vegetable protein
Calcium Nerve transmission, contraction, Vit D metabolism, bone growth Dairy, fortified soy milk & OJ, tofu, yogurt, broccoli, kale, tahini, almonds
Essential Fatty Acids Energy, hormone production, absorption of fat-soluble Vitamins (A,D,E,K) Soy, walnuts, flax, nuts, canola oil, algae-based omega supplements

What about protein? Getting enough protein in the diet is completely doable with plant-based protein like beans, tofu, nuts, and dairy substitutes like soy milk. There are even brown rice, hemp and pea protein supplements that can be used for convenience. It is advisable for vegetarians to eat 10% more than the standard recommendation because plant-based sources of protein aren’t quite as bioavailable as animal-based. Variety is key and it’s important to include an assortment of essential amino acids. I’m a huge fan of quinoa because it is a ‘complete protein’, meaning it contains all the essentials, plus it’s pretty quick to cook and very versatile.

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Here are some simple tips to becoming vegetarian:

• Review your current diet. Make a list of foods that you regularly eat. Pay special attention to vegetarian foods that you already like.
• Choose a variety of plant-based foods. Aim for an eating plan that includes many types of whole grains, fruits, vegetables, and beans.
• Add vegetables to meals you already enjoy. For example, if you already eat pasta with tomato sauce, try adding more vegetables to this dish.
• Try plant-based meat substitutes. Choices include textured vegetable proteins made from soybeans, wheat proteins, and other vegetable sources. Many look and taste like regular meat products. Check your grocer’s freezer department for vegetarian “hamburger,” “sau¬sage,” “chicken,” and “bacon.” These are good in dishes such as chili or casseroles.
• Use dairy substitutes. Choices include plain and flavored soymilk, tofu, and soy cheese. You can use soymilk on cereal and in coffee. Nondairy cheese tastes good on pizza and sandwiches.
• Look for vegetarian ethnic foods. Many ethnic food stores and restaurants offer tasty vegetarian foods full of flavor and aromatic spices.
• Explore the supermarket. You may find new ingredients and ready-to-eat vegetarian foods from around the world. I always love going to the bin aisle and picking up several different grains or beans to take home and experiment with!
• Read recipes. Hundreds of vegetarian cookbooks are available. Many have recipes from regional cuisines that can expand your options. Many recipes can also be easy switched to vegetarian with simple substitutions.
• Become a label reader. Labels offer valuable information about ingredients and nutrients. Just because something is vegetarian and/or vegan doesn’t mean it is super healthy.
• Avoid the fat trap. Many vegetarian-based dishes can be loaded with creamy sauces or fried. Plan your meals around whole grain cereals, fruits, vegetables, and beans. Plant foods that are high in fat (such as avocados, nuts, coconuts, olives, and oils from plants and seeds) are also high in calories. Enjoy them in moderation.

In the spirit of vegetarian cooking, I’d like to share a recipe that we really enjoy that is packed with nutrients called Lentil-Quinoa Stuffed Kabocha. (here is the link– http://eatingrd.com/recipes-3/lentil-quinoa-stuffed-kabocha/) you can just copy/save pictures or format how you like ☺

Be sure to check out my recipe page (http://eatingrd.com/recipes-3/) for other vegetarian meal ideas (* = vegetarian)

I’ve tried to cover the general bases, but let me know if you have any other questions!

Resources

American Dietetic Association http://www.eatright.org (Click Find a Registered Dietitian to locate a Registered Dietitian in your area.)
The Vegetarian Resource Group http://www.vrg.org
Vegan/Vegetarian Recipes and More for the Vegan Diet and Lifestyle http://www.vegweb.com
Vegan and Vegetarian Recipes, Articles, Health Resource http://www.vegsource.com
Vegetarianism and Vegetarian Nutrition http://www.vegetarian-nutrition.info
Savvy Vegetarian http://www.savvyvegetarian.com
Vegetarian and Vegan Information http://www.goveg.com
Deva Nutrition has a variety of Vegan/Vegetarian supplements including algae-based omega-3s http://www.devanutrition.com/vegan_DHA.html
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Thank you so much Kristen for that detailed article! I need to re-read that one a couple times, myself! :)


If you’d like to check out the other Meatless 4 Lent guest posters, click here.

{ 4 comments }

M4L Guest Post: Kath Eats – The Best Vegetable Lasagna

by Diana on March 26, 2010

in Cooking & Baking,Dinner,Guest Post,Lunch,Recipe,Vegetarian

Our Meatless 4 Lent (M4L) Guest Post series continues with another wonderful meatless-Friday meal idea from the most-awesome Kath of Kath Eats Real Food.

Take it away Kath! :)

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Hey Veg Heads!

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I’m here to share a recipe for a fabulous whole wheat vegetarian lasagna. Full of flavor thanks to fresh veggies and chewy sun-dried tomatoes, this is the best lasagna I’ve ever had – meat and all included! Cottage cheese leaves the layers moist and vegetables stay crisp tender. Don’t leave out the sun-dried tomatoes – they are the key!! Serve with a green salad :)

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The Best Vegetable Lasagna

Ingredients

  • 3 cups pasta sauce (like Classico Spicy Tomato and Pesto)
  • 16 ounces 2% cottage cheese
  • 1/2 cup grated parmesan
  • 9 whole wheat lasagna noodles
  • 8 ounces mozzarella cheese
  • Approximately 4 cups mixed vegetables (I used spinach, carrots, sundried tomatoes, and zucchini)

Preheat oven to 400*. Spray 11 X 8 glass casserole dish.

  1. Combine cottage and parmesan cheeses.
  2. Place 3 uncooked noodles in pan.
  3. Cover with 1 cup pasta sauce, 1/3 cheese mixture, 1/3 vegetables, and 1/3 mozzarella.
  4. Repeat 2 more times.
  5. Cover tightly with aluminum foil and bake one hour.

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Makes about 8 servings, ~350 kcal per serving.

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NOTE: Photos courtesy Katheats.com

Yuuuuum! Looks tasty! Thank you so much Kath for sharing one of your recipes with us! I am definitely going to be trying this one out soon!

To find other fabulous meatless meal ideas, check out the other Meatless 4 Lent (M4L) Guest posts by clicking here or clicking on the “M4L Guest Post” tag (see right sidebar).

Is anyone else going meatless on Fridays? Maybe on another day of the week? How bout meatless for Lent like me? :)

{ 4 comments }

M4L Guest Post: The Clean Eating Mama’s Vegan Lentil Loaf

March 25, 2010

Our Meatless for Lent Guest Post series continues with the fantastic Tasha of The Clean Eating Mama!! Tasha shares some tips and a great vegan recipe perfect for your next Meatless Friday meal. Take it away Tasha! ————————————— Hey lovely Chic Life readers! My name is Tasha, aka The Clean Eating Mama. Diana contacted me [...]

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M4L Guest Post: Janice’s 7 Tips for Making Salad Right

March 19, 2010

Continuing my Meatless 4 Lent Guest Post series is Janice Stanger, author of The Perfect Formula Diet, which is book about eating whole foods. Yay whole foods! Check under the article for more details on Janice. Anywho, if you’re not sure what to eat tonight for dinner and you’re thinking salad, check out these tips [...]

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M4L Guest Post: Oh She Glow’s In a Jiffy Spelt Veggie Burgers

March 18, 2010

Need an idea for a meatless Friday meal during the Lent season? Here’s a wonderful recipe from Angela! Get your ingredients tonight so you’re ready to go tomorrow. I can’t wait to try these myself! ******************************************************************* Hi everyone! My name is Angela and I am the writer of Oh She Glows and Green Monster Movement. [...]

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M4L Guest Post: Veggie Girl’s White Chocolate Coconut Almond Blondies

March 12, 2010

Most of you know that I gave up meat for Lent this year. But all who participate in Lent must also give up meat every Friday of Lent. With so many going meatless on Fridays, I thought I’d pull together a collection of guest posts with some great meatless food ideas. I thought I’d take [...]

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