Patti Murillo-Casa

Happy and Healthy Holidays with Survivor Slimdown

The holidays are upon us, but this does not mean your health habits have to fall completely off the rails. We realize it is a season for family, friends, festivity, and food – lots of food. Temptations will be everywhere and this will disrupt your daily routines. Here are some tips and tricks that may help keep you on track:

Eating During the Holidays

Don’t Skip Meals. If you want to “party smart,” never starve yourself throughout the day thinking that it is going to help you save calories for the night.  It is a big mistake to try to “save” calories by skipping meals before the event. This will lead to overeating and making poor food choices. 

Stay Hydrated. Drink plenty of water during the day so you do not feel sluggish the next day. Staying hydrated not only helps maintain your water intake, but it can also reduce feelings of hunger.

Double Up on Veggies. This is always a great idea. Consider bringing a nutritious side dish to the gathering. This way, you can ensure there will be a healthy option available. For example, you could prepare Brussels Sprouts and sweet potatoes. 

Back to Routine. Go back to regular eating after a big holiday meal. Sometimes people keep indulging after the event is over. Remember, one day will not make that much of a difference, but several days certainly will.  

Drinking During the Holidays.

We understand that drinking might be part of the equation for holiday get-togethers.  Here are tips that may help you not to overdo it, and pack in those empty calories. 

Make Mindful Choices. Juices, soda, and alcoholic beverages are high in calories and sugar – especially those fancy cocktails.  Go for low-calorie alcohol beverages and sip your drink slowly. 

Drink Water Between Drinks. Alcohol is a diuretic so it is important to make sure that you stay hydrated by replacing the water that is lost when drinking alcohol. Drinking a glass of water before and between alcoholic drinks can help reduce the risks of dehydration.

Limit Yourself to 2 Drinks. The 2020-2025 Dietary Guidelines for Americans recommends drinking in moderation by limiting intake to two drinks or less.

Do not give in to peer pressure. Sometimes friends might make you feel obligated to keep on drinking to feel like you are part of the group, but do not give in. Remember you have goals that you want to reach.

Bonus Tips and Tricks

Make sure you are rested. The holidays can interrupt your sleep-wake cycle which affects your weight management goals. Get your sleep.

Avoid stress eating. Stress is one of the biggest triggers for overeating, especially during the holidays when there are so many tempting foods and sweets.

Practice self-care. Spend a few minutes each day by yourself. Take a walk, meditate, write in your journal, read a book, or even take a hot bath. 

Move your body every day. Go for a long walk. Do a 20-30 minute workout or even dance a couple of songs.  This will help your mindset and you will burn some extra calories. Your mind and body will thank you.  

Staying on track does not mean you have to deprive yourself or feel guilty because you overindulge. It means just being aware and planning ahead. It does not need to be perfect Planning will help you stay focused during the holidays and to be ready for a brand new year.

Happy Holidays Everyone! Wishing you all good health for the upcoming 2024 year.

Mind, Body, & Spirit: The Importance of Self-Care

As a cervical cancer patient and survivor, you’ve shown immense strength, resilience, and courage, but your self-care journey doesn’t end with a cancer diagnosis or even at the end of treatment; it’s a continuous life path toward self-discovery and healing.

Self-care is essential to help you heal physically and nurture your mental and emotional well-being. Check out these five practices for cervical cancer patients and survivors that promote self-care.

Prioritize Mental Health and Wellness

Your mental health is just as important as your physical well-being. After enduring something like cervical cancer, you may experience a wide range of emotions, including anxiety, fear of the unknown or the “new normal,”, and even survivor’s guilt. Prioritizing your mental health is crucial to help you navigate these complex feelings. 

You can accomplish these things by: 

  • Seeking Professional Help: Reach out to a therapist or counselor who specializes in cancer survivorship. They can provide valuable guidance and support as you process your emotions and concerns.
  • Joining a Support Group: Connecting with other cervical cancer patients and survivors can be incredibly healing. Sharing your experiences and hearing others’ stories can reduce feelings of isolation and provide a sense of community. Cervivor offers a virtual online support group on the second Tuesday of each month. Sign up on our events page here.
  • Practicing Mindfulness: Mindfulness meditation and deep breathing exercises can help you stay present and reduce anxiety. Apps and online resources make it easy to get started.

Read for Healing

Reading can be a powerful form of self-care for cervical cancer survivors. It allows you to escape into different worlds, gain knowledge, and find solace in the written word. Start by: Choosing some inspirational memoirs. Many cancer survivors have shared their experiences in memoirs or self-help books. Reading these can provide you with insight, inspiration, and a sense of connection. Or explore fiction and fantasy. Sometimes, losing yourself in a good novel or immersing yourself in a fantasy world can provide a much-needed break from reality. Reading fiction can be a great way to relax and recharge. We strongly believe knowledge is power. Take some control back by learning about nutrition after cancer. Reading about nutrition can help you make informed choices about your diet and overall health. Jump in and join the Cervivor Book Club!

Get Creative

Engaging in creative activities can be therapeutic and fulfilling. It allows you to express your emotions and discover new passions. Start a journal to help you process your feelings and reflect on your journey as a cervical cancer survivor. It’s a safe space to express yourself freely. Exploring art therapy with drawing, painting, or crafting as it can be immensely cathartic. You don’t need to be a professional artist; the act of creating can be a soothing and expressive outlet. Or considering learning a new skill or hobby. Whether it’s playing a musical instrument, cooking, or dancing, mastering something new can boost your self-esteem and provide a sense of accomplishment.

Get Physically Active

Maintaining a regular exercise routine is essential for physical and emotional well-being. It helps with managing stress, improving mood, and maintaining a healthy weight. Depending on your physical condition, start with gentle exercises like yoga or walking. These activities can improve flexibility and strength without putting too much strain on your body. To ensure your safety and well-being during and post cancer treatment, look for cancer-specific exercise programs and classes designed to address the unique needs and concerns of cancer patients and survivors. These classes often provide a supportive and understanding environment along with modifications to fit your physical limitations. Survivor Slimdown is powered by Cervivor, Inc. and lead by Cancer Exercise Specialist and cervical cancer survivor, Patti Murillo-Casa.

Cultivate a Supportive Environment

Surrounding yourself with a supportive and caring community is vital for your healing journey. Connect with friends and family who offer encouragement and empathy. Start by communicating your needs. A lot of us fear being seen as weak or a burden when we ask for help. We’re here to say don’t. Don’t be afraid to communicate your needs with your loved ones. Let them know how they can support you on your path to recovery.

Another way to cultivate a supportive environment is to get involved with your local community and beyond. Many organizations and hospitals host events specifically for cancer patients and survivors. Attending these gatherings can provide you with opportunities to connect, share, and celebrate your journey as well as discuss the hard things you face on a daily basis. Connect with Cervivor at upcoming events or consider hosting your own MeetUp on behalf of Cervivor! (Email us for more information).

Remember, self-care is a lifelong commitment to nurturing your physical, mental, and emotional well-being. Prioritizing your mental health, finding peace in reading, and expressing yourself through creativity can all be powerful tools in your healing journey. Additionally, staying physically active and cultivating a supportive environment can further contribute to your overall well-being. And as another reminder, you are never alone. There are many resources and communities ready to offer support and encouragement. Embrace these self-care practices and various programming put on by Cervivor. Together they will help you thrive as a cervical cancer patient and survivor and continue your journey towards a healthier and fulfilled life.