Have to say, I never thought about putting something this thoughtful together, but a great idea. Maybe someone on the site will have some input.
Inflammatory Breast Cancer Questions
Written survivor/lifestyle plan
Asked by nancyjac on Thursday, March 29, 2012
Written survivor/lifestyle plan
Even though I am still in treatment (chemo done but surgery and radiation coming up shortly), I want to start a plan for self care. I've found some some sample plans and forms for medical stuff, but nothing really on lifestyle changes such as diet, nutrition, weight management, exercise, and so forth. I can design my own formats and forms, but would save time if there were something already out there I could download or print and fill in.
Is anybody else doing something like this? If so, would love to know what you are doing and how you developed and are maintaining it.
5 Answers from the Community
I previously created some worksheets based on the ones that were on the mypyramid.gov website but are now archived here: http://www.choosemyplate.gov/myplate/index.aspx . You can enter your age, weight, height, physical activity, and whether you want to lose weight or not and it will create a personal diet plan for you. Or, you can go to http://www.choosemyplate.gov/professionals/food_tracking_wksht.html if you want to base it on the number of calories you want to eat per day. From there you print off a personal diet/nutrition/exercise worksheets where you can document your progress. Here is an example: http://www.choosemyplate.gov/food-groups/downloads/worksheets/Worksheet_2000_18plusyr.pdf . It helped me to learn to eat the right combination of foods in the right quantities. I go back to the forms I created from this once in a while to remind myself of what and how much I should eat. I also like the book, "The South Beach Diet, Good Fats, Good Carbs Guide" because it helps with knowing what a serving size is for a wide variety of foods and it's small enough to fit in my purse. Also, my oncologist recommended that I do the South Beach diet.
For excericise, I created my own google form. Then, I would go to the form and fill things in. I had these five fields:
How long (minutes)
How hard (super easy all the way to anaerobic)
How did I feel?
Who did I ride with?
For the three days of my business trip, I simply entered WALK for which bike. Otherwise, I rode my bike every single day between the first day and the final day of chemotherapy.... Filling in the log gave me a tangible sense of what I was doing. My shortest ride was about ten minutes.... And my longest over three hours. I nearly never did anaerobic efforts, with the exception of a few hills....
Google form dumps every entry into a spreadsheet kind of a formate, which makes it very easy to add up time spent exercising and comparing how I felt soon after versus days after chemo etc.... Some days were pretty hard. Other days were pretty fantastic. Overall, the good days outnumbered the bad... And that form allowed me to be in touch with that.
Hope that helps....
I learn this apps from my triathelone friend, check out "LoseIt" - you put your profile and exercise. It comes with a huge database, so you find the majority of dishes, fastfood items, etc. If not, you scan the bar code, and they will fill out all the calories, and breakout by food group. You can maintain your weight, keep exercise logs, and adjust which food group (esp, protein) to adjust. I am just starting to use this, but this looks better than any other apps I used so far.
Also, I like beachbody.com - P90X is a good one. During my treatment, I modified - primarily focused on Yoga, stretch, and core exercise. Now I want to go outside..looking for a ride buddy.