8/31/12 Volunteering with Chemo Patients pr

We are so different! Sure!  You knew that!  When I have my radiation treatments , it is a snuggling feeling when they cover my feet.  I wear sox and it is cold in the treatment room.  The blanket feels good also.  You sort of feel like you are tucked in and soon you will be out of here.

After counting the tiles on the ceiling I felt my next step for me was to volunteer while patients were getting other treatments.  If they just wanted to chat, or I would show them how to  draw. They will let you know, if they are too tired and want to sleep.  I respect that.   I would have been so grateful, if someone had been with me while I was having radiation.  Of course, this it is not possible for anyone to be in the room with you during this type of treatment.  I am lucky the same thirty-six tiles are on the  ceiling  in my line of vision!  The same Phillips Head Screws are in the large disk over my head!  Just knowing the possibility of perhaps helping someone else going through a similar situation makes me feel better. 

Someone asked, “What in the world do you blog about?” My answer is some of the dumb things you think about when you go for your treatments.  I write about the wonderful early mornings when the moon is out and I have my walks before my treatments.  This makes everything worth-while and gives me energy. Hug, phyllis  05/06/1933   www.women70andover.com

 

8/30/12 Tomorrow I Will Do It Again! pr

Trivia?  It takes 200 muscles to walk one-step!  Think how many steps you take in one day?  Alternatively!  If you take daily walks in the mornings!  It adds up. Perhaps you will get a pedometer to find out?  You can easily find out the shape of some of your muscles when you set muscles goals for yourself.  How do you do that?  First, get a strong chair with no arms and sit up straight.  Put your arms across your chest! Then set a goal for yourself! First,  get up from the chair keeping your arms in the crossed position: try five times.  Keep increasing the amount of times by five.  When you do that twenty-five times in one sitting, you have arrived!  This is also good for your heart muscles.  Work those muscles and they will not let you down!  You do not want to lose what is yours. I will leave soon for my radiation treatment.  When I lay very still on the table I am so aware of my precious muscles.  I must be very still.  I am being watched in another room on a monitor.  The minute I am done, I fling the sheet off.  The techs take the pillows off and I get up like a sit-up motion.  I say to myself, “Thank-Heaven for my muscles.”  This makes me want to get out of there and walk, walk until the next day when I start all over again!  Hugs,phyllis  05/06/1933   www.women70andover.com     

 

8/29/12 This Chart is USEFUL! pr

I also encourage you to check this website out.  Lots of good information.  This chart is helpful.
Hugs,phyllis  05/06/33    www.women70andover.com 

Empty calories     This is a great chart to have.  I encourage this website also.  Please visit it.

Hugs, phyllis 05/06/1933      www.women70andover.com      

How do I count the empty calories I eat?

The chart provides a quick guide to the number of empty calories in some common foods. It is
very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.

Food		Amount		Estimated Total Calories		Estimated Empty Calories (calories from solid fats and added sugars)
DAIRY GROUP
Fat-free milk (skim)		1 cup		83		0
1% milk (low fat)		1 cup		102		18
2% milk (reduced fat)		1 cup		122		37
Whole milk		1 cup		149		63
Low-fat chocolate milk		1 cup		158		64
Cheddar cheese		1 ½ ounces		172		113
Nonfat mozzarella cheese		1 ½ ounces		59		0
Whole milk mozzarella cheese		1 ½ ounces		128		76
Fruit flavored low-fat yogurt		1 cup (8 fl oz.)		250		152
Frozen yogurt		1 cup		224		119
Ice cream, vanilla		1 cup		275		210
Cheese sauce		¼ cup		120		64
Food		Amount		Estimated Total Calories		Estimated Empty Calories
PROTEIN FOODS GROUP
Extra lean ground beef, 95% lean		3 oz., cooked		146		0
Regular ground beef, 80% lean		3 oz., cooked		229		64
Turkey roll, light meat		3 slices (1 oz. each)		165		0
Roasted chicken breast (skinless)		3 oz., cooked		138		0
Roasted chicken thigh with skin		3 oz., cooked		209		47
Fried chicken with skin & batter		3 medium wings		478		382
Beef sausage, pre-cooked		3 oz., cooked		345		172
Pork sausage		2 patties (2 oz.)		204		96
Beef bologna		3 slices (1 oz. each)		261		150
Food		Amount		Estimated Total Calories		Estimated Empty Calories
GRAINS GROUP
Whole wheat bread		1 slice (1 oz.)		69		0
White bread		1 slice (1 oz.)		69		0
English muffin		1 muffin		132		0
Blueberry muffin		1 small muffin (2 oz.)		259		69
Croissant		1 medium (2 oz.)		231		111
Biscuit, plain		1 medium (2.5" diameter)		186		71
Cornbread		1 piece (2 ½" x 2 ½" x 1 ¼")		167		52
Corn flakes cereal		1 cup		90		8
Frosted corn flakes cereal		1 cup		147		56
Graham crackers		2 large pieces		118		54
Whole wheat crackers		5 crackers		85		25
Round snack crackers		7 crackers		106		42
Chocolate chip cookies		2 large		161		109
Chocolate cake		1 slice of two-layer cake		408		315
Glazed doughnut, yeast type		1 medium, 3 ¾" diameter		255		170
Cinnamon sweet roll		1 medium roll		223		137
Food		Amount		Estimated Total Calories		Estimated Empty Calories
VEGETABLE GROUP
Baked potato		1 medium		159		0
French fries		1 medium order		431		185
Onion rings		1 order (8 to 9 rings)		275		160
Food		Amount		Estimated Total Calories		Estimated Empty Calories
FRUIT GROUP
Unsweetened applesauce		i cup		105		0
Sweetened applesauce		1 cup		173		68
Food		Amount		Estimated Total Calories		Estimated Empty Calories
OTHER
Pepperoni pizza		1 slice of a 14" pizza, regular crust		340		139
Regular soda		1 can (12 fluid oz.)		136		136
Regular soda		1 bottle (19.9 fluid oz.)		192		192
Fruit-flavored drink		1 cup		128		128
Butter		1 teaspoon		36		33
Stick margarine		1 teaspoon		36		32
Cream cheese		1 Tablespoon		41		36
Heavy (whipping) cream		1 Tablespoon		51		45
Frozen whipped topping (non dairy)		¼ cup		60		55
Table wine		1 glass (5 fluid oz.)		121		121*
Beer (regular)		1 can ( 12 fluid oz.)		155		155*
Beer (light)		1 can (12 fluid oz.)		104		104*
Distilled spirits (80 proof)		1 standard drink (1 ½ fluid oz.)		96		96*

* Calories from alcohol are not from solid fats or added sugars, but they count against your limit for empty
calories ― calories from solid fats and added sugars.

The calories per serving are listed on the Nutrition Facts label on food packages. Be sure to compare the
stated serving size to the amount actually eaten. If you eat twice the stated serving size, you will have twice
the calories.

Key Consumer Messages:
● Enjoy your food, but eat less.
● Avoid oversized portions.
● Drink water instead of sugary drinks.