For a Mother Who Finds Mothering is Taking a Toll on Her Health

Mothers don’t have time for self. They don’t have time to chew (their food). They don’t have time for exercising. They don’t have time for God. They don’t have time to take a shower. They just don’t have time.

Motherhood is hard. And while I hear those words tossed about so often, I really, really don’t think that as a society we respect and internalize that truth. Maybe because so many women do it. Maybe because moms listen to each other’s stories and think, “Yep. I do that, too. Yep. I have that, too.” Maybe because we forget as our kids grow up into adults just how hard it was.

For too long we’ve belittled the frustration of motherhood and the toll it takes. It IS a big deal. It IS a huge, overwhelming job. I completely empathize with you! I’m there with you! Look yourself in the mirror today and say, “I AM doing a HARD job.” And then smile at yourself and say, “I can DO this HARD job. I LIKE this hard job. It IS a job like no other. And NO other woman can do this job for my household like I can.”

While I know that motherhood is hard, I know there are so many other women out there that have it harder than I do. Maybe harder than you do. And sometimes that is helpful to hear. It pulls me out of self-pity when I have one kid vomiting on the couch, one throwing herself on the ground screaming and sobbing because the neighbors cut the trees down, one walking in the door with a broken nose from gymnastics practice, and one asking what’s for supper. It helps keep me focused and motivated to remember these are passing moments, and others have “real” problems.

But, well, you know what? At other times, this only serves to drive home to me how frivolous and incompetent I am. Then, whammo, guilt monster, judging, and belittling set in. That is not productive, and it is not health-promoting.

We’re not here to see who can raise their kids better. Who can clean better. Who can cook better. Who can yell less. Who can do more and more while still raising kids.

Listen. Some of us do cook better. Some of us do clean better. Some of us are more patient. Some of us enjoy toddlers more than others. Some of us can work and come home and have energy to help with homework. Some of us can help teach Sunday school without dreaming of the game Whack-a-Mole at night. Some of us do love to shop with our kids.

But nobody can be YOU to your children. Nobody. Ever. So encourage yourself more. Let go of the judging and belittling of yourself and other moms. Find humor. Encourage another mom. Humor another mom.

You are amazing! You have a wonderful skill set! Embrace it! Love it! God did NOT make you like anyone else. Clean house or messy house. Food from the farm or food from the box. Introvert or extrovert. Medical doctor or GED. Award-winning kitchen designer or self-proclaimed artist.

Yes, I know that in motherhood you’re always interrupted! Interrupted you. That’s the story of a good mom’s life! For several years, you may be forced to give up WHAT YOU DO while you mother your children. Today’s world argues against that. For me, it was necessary to give up what I DO in order that I didn’t give up on WHO I am. Does that make sense? Doing too much robbed me of WHO I was. I was losing touch with myself.

Well, I’ll close. But today I would like you to consider if there are a couple of things in life that you might want to give up so you can be the mother and person you want to be. Maybe it’s as simple as not answering the phone when it’s that best friend who talks for an hour. Or maybe it’s the frequent trips to visit your sick relative. (I know that sounds very harsh.) Maybe it’s the extra class you’re trying to squeeze in.

I just don’t want you to lose YOU! And I also want you to have a great relationship with your children! As two of my children have entered the teen years, I am just so struck by how they are so amazing. And I’m so glad they like being around me and even confide in me at times.

And I know I am temporarily giving up a lot of WHAT I do. But because I have kept true to WHO I am, I know I can look forward to a future doing what I want to do. And doing it as healthy as ever, inside and out!

Have a super weekend!

Terri F

 

 

Inspiration For Those With Thanksgiving Food Challenges

Please, I encourage you, as you head into Thanksgiving Day and the rest of the wonderful holiday season, set your expectations for yourself and your eating. I don’t want you to go to sleep Thursday night bashing yourself because you ate way too much and you ate things you know don’t agree with you. I don’t want you to start the next six weeks off already in a pit of despair! You are a motivated, introspective, and curious person who can succeed in any area you really choose to.

So. Do you have a plan in place? Do you know your own expectations for Thanksgiving Day? The holidays? Do you know what others expect from you for Thanksgiving Day? The holidays?

Have you gone over what tomorrow will be like? Who will be there? What they will be bringing? Who will be begging you to try this or eat more? Have you decided in your mind the foods you really feel like you must have or else it won’t be Thanksgiving Day for you? Have you decided which drinks you will limit yourself to? And how many?

Over the years, since really grasping how much impact food has on how my body and brain function, I have tried different things and combined many, many different approaches to keep me on track on major feast days. Between my tongue and my brain (which lights up and does a happy dance just thinking about dinner rolls), I have to have lots of plans to fall back on! I make sure I have three or four ways to keep me on track when I head into a dinner or party.

Here are different ways I’ve used over the last 6 years. I don’t use all these at once!!! And I do this with love for my body and how it functions. I do NOT do it in a controlling, rigid way. I seriously do it because I love taking care of me! So I can take care of my family, my friends, my writing, my garden, and anything else I love!

  1. I choose to eat only gluten-free and dairy-free foods.
  2. I choose only foods that I know have real, whole, understandable ingredients.
  3. I choose to eat each and every one of the foods I enjoy, but only 2 spoonsful on the plate of each. After that, it’s only whole food, like plain turkey or fresh fruit.
  4. I choose to eat dessert but not till a full hour after my last bite of dinner.
  5. I choose to eat only low carb or ketogenic.
  6. I mentally list parts of my body that don’t work well and how they don’t work well when I eat too much or when I eat things that aren’t good for me. (Need a start? Constipation. Diarrhea. Bloating. Fatigue. Acne. Eczema. Joint pain. Headaches. And so on.)
  7. I only drink water.
  8. I only eat foods that I’ve prepared and brought.
  9. I rehearse in the mirror what I’ll say to well-intentioned people who want me to eat something they made or who bring me food they want me to try. Or people who just plain want to pester me into eating more because it makes them feel good.
  10. I fast in the times around the big meal of the day.
  11. I go for a walk.
  12. I don’t help clean the kitchen.
  13. I choose to eat slowly and only when sitting down.
  14. I decide to eat everything I want and really do it with gusto and to excess, and then the next day I go back to 100% whole food (fresh fruits, fresh vegetables, nuts, and fresh meats).
  15. I pray for help to eat how God would want me to eat for this body of mine so I can serve God’s world well.

Not everyone has problems with food. But for me, it’s like alcohol to an alcoholic. But I choose life. Joy. Wonder. I often worry that when I write here that people will look at that photo up there and think, “Whoa. She’s a control freak. She’s as skinny as a rail. She doesn’t need to worry about what she eats.” However, I have a family history of morbid obesity. Some of those people were large their whole lives. And others were thinner than I’ve ever been–before food addiction finally caught up with their metabolisms. What I can tell you is that when I think about food, particularly certain foods, I get this feeling in my brain and gut of immense anticipation. Like I expect someone who has any addiction gets.

I have worked very hard to arrive at a healthy relationship with food. You can too!

Make a plan. Have a back-up. Don’t give up. If something isn’t working, figure out why! Don’t forget to look within yourself. Are you a people-pleaser? Are you a hider? Does guilt rule your heart? Are you holding back?

Happy Thanksgiving! You can do this! Believe in yourself! You’re fearfully and wonderfully made. I don’t know you, but I sincerely want you to suceed! And if I do know you, you KNOW I want you to succeed! Share life with me! Till we’re really old.

Terri F

Why Can’t I Do Both?

Lazy and lame. Someone scathingly wrote to me that I was lazy and lame because I quit working as a medical doctor and instead chose to stay home with my four kids and homeschool. The words stung a little, but it’s nothing my own mind hasn’t wrestled with over the last seven years since staying home. I mean, there ARE moms who actually do BOTH homeschooling and doctoring! I know it IS possible. I’m a pretty capable woman, so I have often wondered why I “couldn’t” do both! In my life, I have confidence that I can handle most challenges thrown at me. In fact, a sure-fire way to guarantee I do something is to tell me I can’t!

Why, then, could I not “handle” work and homeschooling simultaneously? I mean, deep inside, I romanticize about being the mom who runs kids, always has extra kids around, has fresh meals on the table, volunteers in the community, is always there for her friends, desires her husband each night, pays the bills, exercises, keeps a neat house, attends social functions, reads good books, and is loved at the workplace. Other women say they do it successfully and happily!

No Satisfaction in Both

I know I’m not “other women,” but I curiously, deeply wondered what it is about me that prevented satisfaction when I did both. (Because I can sure tell you there was NO satisfaction or good humor when I did both, despite the fact that I LOVED doing EACH!) I just can’t be that, and I have to keep forging a life that keeps me true to my inner core. (I think that’s a unique thing in life. To step INTO yourself and say, “Yes, I feel really good. THIS fits me.” And to find a way to make that work for you, your family, and society.)

Back to my meanie accuser. I realized that this person and I may never see eye to eye because we simply do not have the same wiring, the same mother board, the same values. I am not here to tell moms to quit their jobs. I have a best friend who I told to get back in the work force—get back in there! Go for partnership. This woman needs to work or she’ll drive herself (and me) crazy. Work keeps her grounded and focused, even though she has four kids at home.

But not me. I pondered this now that time has passed and softened the emotions surrounding the transition from practicing medical doctor to being a stay-at-home mom. What is it about my wiring and my mother board that won’t allow me to peacefully work and homeschool?

Run Back to the Convent

My mom must have sensed something strange about me, because she used to tell me I should be a nun. “You’re running the wrong way, Maria,” I would have screamed as The Sound of Music‘s heroine danced and sang herself back to the Von Trapp home. “You’re running towards chaos! Go back to PEACE and ORDER! Go back to the convent, I say! When they tried to solve a problem like Maria, the nuns must have subtracted wrong. They got the wrong answer! You’re doomed! Return to the inner sanctity of order and quiet!”

No. Kidding. I didn’t really need to be a nun, but there definitely is something appealing about those quiet stone halls and methodical rituals! I love being a mom and teaching my four daughters. They’re bright. Loving. Talented. Kind. And I get to teach them every day! We can run into a lot of chaos homeschooling, but introspection has taught me that at the end of the day, I must have–or be moving towards– peace and order in each area of my life:

  • my kitchen
  • my stack of bills
  • my laundry room
  • my purse
  • my relationship with my husband
  • my relationships with my kids
  • my relationships with my friends
  • my relationship with God
  • my teaching
  • my health
  • my schedule
  • my text message and e-mail in-boxes

I’ve been called a perfectionist before, which I see now is somewhat of an error! I see how I and others could confuse them. For me, it’s not perfectionism, but it’s the pursuit of peace and order which makes me feel good inside. The house doesn’t need dusted as long as it’s picked up! I’ve been called controlling before, too. Again, maybe. But not really. “Honey, you didn’t put the garlic press back where it goes. It’s out of order…”

When I Was Working and Homeschooling

Anyhow, when I was working at the hospital as a medical doctor, I came home exhausted. I hadn’t lunched, supped, peed, or pooped. I carried two pagers (the code pager and the on-call pager) and the “house” phone. I was busy. I ran to codes, sick patients in the ICU, and had 5-7 patients waiting to be admitted to the hospital from the ER. It was fun. It was hard. But when I came home, my core value need could not be overridden. I needed order and peace.

Instead, I was greeted by sticky hands full of love. Couch cushions on the floor and blankets draping the chairs to create imaginative tents. And mail partly opened and tossed haphazardly on the counter for me to organize. Once, I even came home to find that tiny, nimble fingers had moved my great-grandmother’s fine china dinnerware all around from its protective nook.

School was expected to run on my days off, yet I hadn’t had time to organize my lessons. Get art supplies. Run through a craft or activity to see if it would work the way Pinterest said it would. My child didn’t do school the way I wanted. We (are supposed to) start at the left and we work to the right. We (are supposed to) fold our papers in the middle. And we don’t scribble-scrabble all over them!

PEACE. ORDER. Those are intrinsic needs for me and drive how I interact with life, my environment, and my people. No matter how many different things I tried, I couldn’t align my deep needs for peace and order with working and homeschooling simultaneously. Since family and education are other values that I cannot compromise, fully embracing motherhood and homeschooling and forfeiting professional goals (which don’t seem to drive me as much as peace and order, family, and education) felt much more comfortable and fulfilling. I do not regret my decision.

Conclusion

I hope you know that what you do is important. How you do it is important. How you feel when you do it is important. Strive to find out what makes you tick, and create a wonderful life which fulfills you and makes a difference where you want to make a difference at! If you’re struggling and you can change your mindset and that takes care of it, go for it! But if you try different routes, different techniques, and your mindset just won’t budge, maybe you should have been a nun. No. Kidding. Maybe you need to find out exactly what it is that’s not able to compromise deep within you and honor it.

How about you? Do you have greater needs for peace and order than other people? Does this need affect your work-home relationship? Do you fervently seek peace and order in all areas, including your own head? What happens when you have to be exposed to too much disorder and chaos? How does it make your body feel? How about your head?

May good blessings fall upon you today!

Terri F.

Image attribution: St. Lucas altarpiece, Andrea Mantegna, downloaded from Wikimedia Commons, https://commons.wikimedia.org/wiki/File:Andrea_Mantegna_019.jpg

 

 

My Biggest Homeschooling Challenge

The other day, someone wrote to ask me about my biggest homeschooling challenge. I referred to it in a post I wrote about five years ago: Why We Homeschool. I thought my response to Barb might resonate with other passionate, intense homeschooling women who frequently fight their high expectations, so I wanted to share it here. The image at left is meant to be humorous and NOT indicative of our homeschooling days!

 

Dear Barb,

Hello! Thanks for reading! I had to go back and read that post from five years ago–and that’s what took me so long! (Finding time is a big challenge!) I hope you’re doing well, as is your family! And homeschooling is thriving! You asked about my “biggest” challenge.

My biggest challenge. Yes! My biggest challenge is overcoming myself. Homeschooling forces me to overcome MYSELF. My inherent tendencies. My little hang-ups. My natural (and developed) habits. These children are people, and they’re amazing! But (at least mine) they weren’t born neat and tidy. They weren’t born quiet. They weren’t born believing that mom is right. They weren’t born wanting to do their work. Mine weren’t born knowing how to express themselves. And so on and so forth.

And I feel like I WAS born to be neat and tidy. I WAS born to be tranquil. I do think I’m always right (ha!). I was born a worker. I’m super expressive and make friends easily. I’m sure I wasn’t born this way (Haha! Right!? Or was I?…), but it sure feels like it now! I am a perfectionist set in my ways who likes to succeed. (Oh, my. That sounds horrible.) So forcing myself to step back patiently, yet persistently, to reach our goals without squashing who each child-person was (is)—was (is) super hard! I want to jump in like a Tasmanian devil homeschooling mommy and whip them all into the little beings that they are to be. But, alas, I know in my heart that’s not possible or desirable.

Learning to cut myself out of the picture, while still pushing the children so they could (can) bloom, grow, and succeed in the future all alone without me (and my husband), was (is) really hard. Dealing with the chaos. Noise. Mess. Stubbornness.  Lazy bone-ness. The inability to be able to share what’s on their minds/hearts because they’re still learning feelings and words for them. Accepting the mundaneness that sets in when the thrill of all the new learning and teaching is over. (Because homeschooling is exciting at first, with all the new things to learn and ways to get your child to learn. But then after a time, 90% of the day, you kind of go on cruise control. You’ve got it mostly figured out– how the day needs to go and how your children learn. Then, it gets a little mundane. And you kind of question what you’re doing.) Are you really making a difference in the world like you meant to back when you were 20?

And there are other hectic, frenetic days. Where nothing goes right at all. And nothing happens the way it’s supposed to. And this goes on for a week or two (or more). And panic sets in because there’s no “good” school. And I feel mad and angry and controlling. Learning to rein that in with love and compassion and a heavy dose of reality checking. (I mean, seriously. In public school, there are tons of days where classes are not structured and linear. Snow days. Holidays. Fire drill days. Teacher institute days. Picture days. Substitute teacher days.)

So my challenge is ME. That is it. That is my challenge. It’s not an exciting challenge. It’s not anything risqué or mysterious. But it’s my biggest homeschooling challenge. Controlling me, my fears, my perfectionism, and my expectations! Letting my children become amazing adults on their own terms and not mine, while still educating them according to the standards I think they’ll need to have a job they excel at and enjoy one day. (So I can finally sit around and eat bon bons.)

Hope you have a great weekend and that you love homeschooling as much as I do!

Terri F

Written:
11/9/2018
Image attribution: Hans Holbein [Public domain], via Wikimedia Commons. Page: https://commons.wikimedia.org/wiki/File:Koerperstrafe-_MA_Birkenrute.png

Prostate Cancer Nutrition

I have put together a prostate cancer diet after reading many, many different sources. I have listed the scientific resources that my opinions are pooled from. Doctors and healthcare authorities rely on research studies, and when you discuss changes to your cancer plan with them, it is a good idea to carry the study with you that you’re basing your desire to change your cancer plan on. Most doctors will NOT encourage complementary diets and think they are a waste of patients’ time and fretfulness. But there is research to support intensive dietary intervention, and if this research is put into doctors’ hands, I believe they’ll read it. If a patient brought me a research article (NOT a blog post or a newspaper article, but a REAL medical journal article), I always made time to read it when I was practicing.

Take a look at the diet I constructed and compare it to what’s out there. Read. Read. Read. And if what you eat is no big deal to you and you want to give nutritional intervention a try for prostate cancer, with your doctor’s approval, go for it! If you can, try to eat organic; if you can’t, try to eat organic at least on the foods you eat every day.

I read all comments (that don’t go through to spam) and diligently consider them. If you have a story, refutation, helpful addition, or grammar correction, please comment. Lastly, medical research changes, and as this post “ages,” there will be new diet information on prostate cancer. Do NOT use this post as medical advice!

(Click here for printable PDF version of this post: prostate cancer nutrition)

My Prostate Cancer Nutritional Intervention Plan

1. Eat a total of 8 CUPS (or more) of a combination of vegetables and/or fruits DAILY. Measure the eight cups so you’re not misjudging. Include as part of this the following foods.

  • Eat ½ cup cooked or 1 cup raw organic BROCCOLI DAILY. (Substitute Brussels, cauliflower, cabbage, or kale if/when you get disgusted with broccoli.)
  • Eat 1 serving size of CITRUS DAILY, such as grapefruits, lemons, limes, oranges.
  • Eat ½-1 cup of CARROTS DAILY.
  • Eat almost daily: Organic tomato products that have been simmered for a long time (spaghetti sauce, tomato soup, tomato juice) with a little fat (like olive oil). Do not use products in BPA-laden plastic containers or BPA-lined cans. I search for products in glass jars.
  • Also add in some of the following fruits that you like each day: apples, apricots, plums, red raspberries, red grapes, pomegranates, and other colorful fruits.
  • Also add in some of the following vegetables that you like each day: Mushrooms (shiitake, Maitake, Reishi), bell peppers, hot peppers, Brussels, cauliflower, cabbage, red cabbage, kale, spinach, arugula, collards, cabbage, onions, Romaine lettuce, radishes, beets, and other colorful and/or deeply green vegetables.
  • Also rotate through starchier vegetables like carrots, pumpkin, sweet potato, winter squashes (acorn, butternut), and potatoes (simply prepared) for foods which will help fill you up.

2. Eat 1 ounce (roughly ¼ cup or 28 grams) of nuts and/or seeds every day. Choose from sunflower seeds, pumpkin seeds, Brazil nuts, almonds, cashews, walnuts, pecans, pistachios, black walnuts, English walnuts, sesame seeds, and pine nuts.* (The * means see the postscript notes at the bottom of the post before my references.)

Eat them as is, sprinkle them on salads, toss into stir fry, or grind them fresh into “nut butter.”**  (See notes below.)

My personal favorites for health and cancer are sunflower seeds and pumpkin seeds, but each nut is special (and I’m not kidding…)—eat ones you enjoy. Also use hemp seeds (for GLA, omega-3, zinc), flax seed (it must be freshly ground PLEASE—I started using my coffee bean grinder for flax), and chia seeds (for omega-3).

3. For meat, eat fish (3-6 ounces provides the vitamin D and omega-3 requirements—or close to it, depending on the fish): wild caught salmon, sardines, cod, herring, trout.**

  • Eliminate or only rarely eat red meat and processed meats (bacon, ham, salami, hot dogs, beef jerky, and cold meat). Do not eat any charred meat.
  • Eliminate or only rarely eat poultry.
  • Eliminate or only rarely eat eggs.

4. Eat ½ cup or more of lentils and/or beans 5-7 days per week. Navy beans and lentils are my personal health favorites but eat what you enjoy. Choose from black beans, kidney beans, pinto beans, etc.

5. Soy is unclear to me. It seems okay (beneficial even) for prevention and for early, localized cancer. However, I would avoid soy for high grade prostate cancers until we have further information. Choose minimally processed soy: soybean nuts, edamame, tofu, tempeh. Really research soy yourself and talk with your cancer team (doctors, nutritionists, etc.).

6. Drinks to include and exclude

  • A good quality, organic green tea, even consider matcha green tea daily if tolerated.
  • Water with the juice and pulp of a fresh lemon squeezed into it daily or routinely.
  • Pomegranate juice daily (100% juice, no added sugar), 8 ounces, IF you have MnSOD AA polymorphism***
  • Good quality water. Filtered tap water is usually fine.
  • Coffee seems neutral or even beneficial.
  • Almond milk or soy milk as needed to prepare appealing foods.
  • Eliminate any animal milk products.
  • Eliminate sodas, store-bought juices, and anything in plastic or BPA lined cans.

7. Force yourself to add herbs and spices (and fermented condiments), both fresh and dried, to your food. Any food you can add an herb or spice to, then find a way to do it.

  • Use turmeric daily (best when heated in oil and served with black pepper, so consider using on your vegetables).
  • Use ginger daily.
  • Use fresh garlic, one clove every day, ideally that has been pressed, cut, or diced and allowed to sit for 10 minutes prior to cooking (for development of a beneficial compound called allicin).
  • Hot peppers
  • Cinnamon
  • Parsley
  • Cilantro
  • Rosemary
  • Oregano
  • Fermented foods (kimchi, sauerkraut, pickles) that haven’t been pasteurized
  • Other spices as you explore: chives, cloves, cumin, etc. Don’t miss a chance to add a herb or spice.

8. Use high quality oils for dressings, sauces, and cooking. Do not aim necessarily for a low-fat diet, but your diet should be/will be lower in fat than a standard diet by nature of eating more vegetables, fruits, legumes, whole grains, and fish.*** Good choices are: high quality, fresh, well-stored olive oil, avocado oil, coconut oil, red palm oil (for natural forms of vitamin E), rare use of grass-fed butter (for vitamin K2), and/or unrefined sesame oil (for something called GLA).

9. Eat only truly whole grains that you must prepare.**** (Please understand that the kind you pour from a box and put almond milk on does not generally count towards the benefits of truly whole grains. You can’t eat cereal from a box or bag and expect you’re eating a cancer-fighter!) Use your prepared whole grains as an accent to your lentils/beans, vegetables, and fruits. Grains really do make foods fun, in my opinion. But DO NOT fall for processed whole grain products like crackers, most pre-made breads, bagels, cereals in a box/bag, etc. These are good whole grains to choose from:

  • Oatmeal (contain GLA, zinc, and prebiotics)
  • Flax (not really a grain but lots of grain-like benefits)
  • Buckwheat
  • Quinoa
  • Wild rice
  • Brown rice

10. Do NOT eat the following foods (but if you do, then by all means let the guilt go and renew your efforts as needed and as desired—this is your life):

  • Sugar (Spare use of honey or maple syrup is thought to be fine and helps flavor salad dressings, vegetable curries, fruit desserts, etc.)
  • Cereal (NO boxed cereals or granolas that contain sweeteners. 100% completely whole grain or grains/seeds that you grind are thought to be good, so make your own cereals.)
  • Bread (unless you know it is 100% whole grain or unless it is helping you to eat densely nutritious foods—for example, if a toasted slice of bread helps you to eat sardines with avocado, onions, and cilantro, go for it)
  • Meat, particularly red meat, is often correlated with increased cancer. Just avoid it. HOWEVER, if you have an intense craving for it that you can’t overcome, then listen to your body and prepare a good quality red meat dish. (I’ve seen a cancer patient who was craving red meat because she had severe anemia which needed a blood transfusion. Her body told her what she needed. I was a little disappointed that she chose McDonald’s hamburgers as her red meat source.)
  • Dairy (If you can’t leave out dairy, use grass-fed dairy and/or organic cheeses, ideally just as small accents to make your food taste better if you need to.)

11. Supplements: I believe in minimal supplementation and that food should be the source of our supplementation. I like to try to eat so I’m getting vitamin D, vitamin E, selenium, zinc, omega-3, magnesium, etc., through my diet. But, there are certain nutrients that I think are hard to get that could benefit prostate cancer, and those are iodine and vitamin K2. Iodine can come from seafood and seaweed, if a person wants to research those. Vitamin K2 could come from natto (which contains soy and is hard to find in the USA) or from high quality, high fat dairy (which I don’t really think agrees greatly with prostate cancer). These might be two supplements worth discussing with your doctor about supplementation (but PLEASE read and research so you have medical studies IN HAND on these—doctors nearly universally believe we get enough iodine and most have never heard of vitamin K2 yet).

That’s it for now. Best wishes to you, your family, and your life. Remember, I didn’t write this plan for you. It hasn’t been tested or tried and could worsen cancer! So if you want to use any or all of it, you need to talk with your doctor. Please take good care of yourself.

Terri F

Notes:

*I encourage you to grind your own “nut butters” rather than buying them pre-ground. Some stores have places you can grind your own. Nuts and seeds are rich in oils that can be oxidized and damaged by air and light. The fresher the “nut butter,” the better for the body. I would not use peanut products routinely because of the molds they can grow before processing.

** There is a good physician who believes no nuts or seeds should be used in cancer because they have fat. His name is Dean Ornish, MD. He is very well-known and believes in very low fat intake. However, with all the benefits I found for nuts and seeds, with ALL the cancer-fighting components they have, and with the many studies that show that those who eat more nuts have better outcomes, I just can’t exclude them from a cancer diet. BUT, I do think that perhaps the problem with nuts and seeds is the fact that their oils and fats are so easily damaged. Fats and oils work in the cell membrane, and if they’re dysfunctional, our cell membranes won’t work optimally. So I think QUALITY should be stressed for nuts and seeds and their oils. Although I, a humble, independent researcher, disagree with Dr. Ornish, a power-house of knowledge and research, I want you to definitely know and read up on his work. He has a prostate cancer study with successful outcomes on his diet. That would obviously be a better researched and accepted diet than I have printed above!

Besides nuts, Dr. Ornish also eliminates all meat (including fish) and then he supplements omega-3, selenium, vitamin E, and vitamin D. This doesn’t make sense to me. Repeatedly in nutritional medicine, certain supplements are thought to be helpful and end up being detrimental, whereas the foods that contain them don’t seem problematic! I believe that very often (not always), isolated supplementation can pose more harm than benefits. I think it’s better to allow fish and nuts than it is to eliminate them and then supplement back a tiny fraction of what they provide.

***Drinking pomegranate only seems to help if a person has the MnSOD AA polymorphism:

  • Prostate Cancer, Nutrition, and Dietary Supplements (PDQ). Health Professional Version. PDQ Integrative, Alternative, and Complementary Therapies Editorial Board. Published online: August 16, 2018.
    https://www.ncbi.nlm.nih.gov/books/NBK83261/#CDR0000719335__162
  • Note: I was able to figure out my MnSOD status (SOD2; rs4880) by using my 23 and Me raw data input into Promethease.

****Grains are like nuts in that they have precious, easily damaged oils. Once they’re ground, their oils will be oxidized and damaged. I suggest eating them whole (like cooked quinoa or brown rice) OR grinding them fresh yourself. I use a coffee grinder and then use the freshly ground grain or seed (flax, buckwheat, quinoa, brown rice, etc) to make my own bread or sprinkle on foods.

References:

Note: References have been roughly categorized. However, many references overlap and could appear in other sections as well. Please ask if you have any questions about the references. If you know of another reference that you’ve read that supports or refutes any of this information, great! Please comment on it so I can consider it and add notes or addendums to my diet.

Painting to begin post: Severin Roesen, Wikimedia Commons, https://commons.wikimedia.org/wiki/File:Severin_Roesen_-_Two-Tiered_Still_Life_with_Fruit_and_Sunset_Landscape_-_Google_Art_Project.jpg

On eating tons of vegetables and fruits:

  • Nguyen JY, Major JM, et al. Adoption of a Plant-Based Diet by Patients with Recurrent Prostate Cancer. Integrative Cancer Therapies. 2006. 5(3): 214-223.
  • Richman EL, Carroll PR, Chan JM. Vegetable and fruit intake after diagnosis and risk of prostate cancer progression. International Journal of Cancer Journal International du Cancer. 2012; 131(1): 201-210.

On eating tomato products:

  • Chan J et al. Diet after diagnosis and the risk of prostate cancer progression, recurrence, and death. Cancer Causes and Control. 2006; 17:199-208
  • Haseen F et al. Is there a benefit from lycopene supplementation in men with prostate cancer? A systematic review. Prostate Cancer & Prostatic Diseases. 2009; 12:325-33
  • Mroz L. Dietary Advice for Prostate Cancer Patients. Research Gate. 2016. 10.13140/RG.2.1.1539.1125. (https://www.researchgate.net/publication/301542461_Dietary_Advice_for_Prostate_Cancer_Patients)

On eating broccoli:

  • Canene-Adams K, Lindshield BL, Wang S, et al. Combinations of Tomato and Broccoli Enhance Antitumor Activity in Dunning R3327-H Prostate Adenocarcinomas. Cancer Res. 2007; 67(2): 836-843.
  • Richman EL, Carroll PR, Chan JM. Vegetable and fruit intake after diagnosis and risk of prostate cancer progression. International Journal of Cancer Journal International du Cancer. 2012; 131(1): 201-210.
  • Kirsh V A,  Peters U, et al.  Prospective Study of Fruit and Vegetable Intake and Risk of Prostate Cancer.   J Natl Cancer Inst 2007;99: 1200-1209.
  • Lassed S,Deus CM,Lourenço N, et al. Diet, Lifestyles, Family History, and Prostate Cancer Incidence in an East Algerian Patient Group. BioMed Research International Volume. 2016. Article ID 5730569.

On eating citrus and the named fruits:

  • Keizman D, Frenkel MA,  et al. Effect of PectaSol-C modified citrus pectin (P-MCP) treatment on PSA dynamics in patients with nonmetastatic, biochemically relapsed prostate cancer: Results of the interim analysis of a prospective phase II study. Journal of Clinical Oncology 2017 35:15_suppl, e16588-e16588. (MY NOTE: Modified citrus pectin is not the same as plain old pectin.)
  • Paller CJ, Pantuck A, Carducci MA. A Review of Pomegranate in Prostate Cancer. Prostate cancer and prostatic diseases. 2017;20(3):265-270.
  • Perez‐Cornago A, Travis RC, Appleby PN, et al. Fruit and vegetable intake and prostate cancer risk in the European Prospective Investigation into Cancer and Nutrition (EPIC). International Journal of Cancer. 2017;141(2):287-297. doi:10.1002/ijc.30741.
  • Lodi A, Saha A, et al. Combinatorial treatment with natural compounds in prostate cancer inhibits prostate tumor growth and leads to key modulations of cancer cell metabolism. Precision Oncology. 2017; 1 (1) DOI: 10.1038/s41698-017-0024-z

On adding in the specified vegetables, especially carrots:

  • See above references under “eating large amounts of vegetables and fruits.”
  • Patel S, Goyal A. Recent developments in mushrooms as anti-cancer therapeutics: a review. 3 Biotech. 2012;2(1):1-15.
  • Xu X, Cheng Y, Li S. et al. Dietary Carrot Consumption and the Risk of Cancer. Eur J Nutr. 2014. 53: 1615.

On eating nuts:

  • Want W, Yang M, Kenfield SA, et al. Nut consumption and prostate cancer risk and mortality. British Journal of Cancer. 2016. 115: 371–374.
  • Sparccarotella KJ, Kris-Etherton PM, et al. The effect of walnut intake on factors related to prostate and vascular health in older men. Nutrition Journal. 2008. 7:13.
  • [My note: Dietary zinc beneficial but supplement not.] Epstein MM, Kasperzyk JL, Andrén O, Giovannucci EL, Wolk A, Håkansson N, Andersson SO, et al. Dietary zinc and prostate cancer survival in a Swedish cohort. Am J Clin Nutr. 2011 Mar;93(3):586-93.
  • Richman EL, Kenfield SA, Chavarro JE, et al. Fat Intake After Diagnosis and Risk of Lethal Prostate Cancer and All-Cause Mortality. JAMA Intern Med. 2013;173(14):1318–1326. doi:10.1001/jamainternmed.2013.6536
  • Azrad M et al. Flaxseed-derived enterolactone is inversely associated with tumor cell proliferation in men with localized prostate cancer. J Med Food 2013 Apr; 16(4): 357–60.
  • “Flaxseed Supplementation (Not Dietary Fat Restriction) Reduces Prostate Cancer Proliferation Rates in Men Presurgery.”  Cancer, Epidemiology, Biomarkers & Prevention. December 2008 17; 3577.

 On eating fish:

  • Chavarro JE, et al. A 22-y prospective study of Fish intake in relation to prostate cancer incidence and mortality. American Journal of Clinical Nutrition. 2008; 88(5):1297-303.
  • Castelló A, Boldo E, et al. Mediterranean Dietary Pattern is Associated with Low Risk of Aggressive Prostate Cancer: MCC-Spain Study. The Journal of Urology, 2018; 199 (2): 430 DOI: 10.1016/j.juro.2017.08.087

On eliminating processed meats and charred meats, eggs, poultry:

  • Zheng W, Lee S-A. Well-done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutrition and cancer. 2009;61(4):437-446. doi:10.1080/01635580802710741.
  • Alexander DD, et al. A review and meta-analysis of prospective studies of red and processed meat intake and prostate cancer. Nutrition Journal. 2010; 9:50.2.
  • John EM, et al. Meat consumption, cooking practices, meat mutagens, and risk of prostate cancer. Nutrition and Cancer. 2011; 63(4):525-37.3.
  • Richman EL et al. Egg, red meat, and poultry intake and risk of lethal prostate cancer in the prostate-specific antigen-era: Incidence and survival. Cancer Prevention Research. 2011; 4(12):2110-21.4.
  • Punnen S, et al. Impact of meat consumption, preparation, and mutagens on aggressive prostate cancer. PLoS One. 2011; 6(11):e27711.5.
  • Frattaroli J, et al. (Dean Ornish) Clinical events in prostate cancer lifestyle trial: Results from two years of follow-up. Urology. 2008; 72(6):1319-23.
  • (PDF) Dietary Advice for Prostate Cancer Patients. Available from: https://www.researchgate.net/publication/301542461_Dietary_Advice_for_Prostate_Cancer_Patients [accessed Jul 25 2018].

On eating lentils:

On eating soy:

  • Yan L, & Spitznagel EL. Soy consumption and prostate cancer risk in men:  a revisit of a meta-analysis. American Journal of Clinical Nutrition.  2009; 89(4):1155-11632.
  • Goetzl MA, et al. Effects of soy phytoestrogens on the prostate.  Prostate Cancer & Prostatic Diseases. 2007; 10(3):216-2233.
  • Kwan W, et al. A phase II trial of a soy beverage for subjects without clinical disease with rising prostate-specifc antigen after radical radiation for prostate cancer. Nutrition & Cancer. 2010; 62(2):198-207
  • Applegate CC, Rowles JL, Ranard KM, Jeon S, Erdman JW. Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients. 2018;10(1):40. doi:10.3390/nu10010040.

On drink choices:

  • Guo Y, Zhi F, Chen P, et al. Green tea and the risk of prostate cancer: A systematic review and meta-analysis. Arora. S, ed. Medicine. 2017;96(13):e6426. doi:10.1097/MD.0000000000006426.
  • Perez‐Cornago A, Travis RC, Appleby PN, et al. Fruit and vegetable intake and prostate cancer risk in the European Prospective Investigation into Cancer and Nutrition (EPIC). International Journal of Cancer. 2017;141(2):287-297. doi:10.1002/ijc.30741.
  • Paller CJ, Pantuck A, Carducci MA. A Review of Pomegranate in Prostate Cancer. Prostate cancer and prostatic diseases. 2017;20(3):265-270. doi:10.1038/pcan.2017.19.
  • Sen A et al. Coffee and tea consumption and risk of prostate cancer in the European Prospective Investigation into Cancer and Nutrition. Int J Cancer. 2018 Jun 26. doi: 10.1002/ijc.31634. [Epub ahead of print]
  • Jiadong Xia, Jie Chen et al. An Up-to-date Meta-analysis of Coffee Consumption and Risk of Prostate Cancer. Urology Journal. 2017; 14(5).

On using herbs and spices:

  • Zheng J, Zhou Y, Li Y, Xu D-P, Li S, Li H-B. Spices for Prevention and Treatment of Cancers. Nutrients. 2016;8(8):495. doi:10.3390/nu8080495.
  • Arunkumar, A., Vijayababu, M.R., Srinivasan, N. et al. Mol Cell Biochem (2006) 288: 107. https://doi.org/10.1007/s11010-006-9126-6
  • Yoon J, Yae, Kim, et al. 2′-Hydroxycinnamaldehyde inhibits cancer cell proliferation and tumor growth by targeting the pyruvate kinase M2. Cancer letters. 2018. 434. 10.1016/j.canlet.2018.07.015.
  • Lodi A, Saha A, et al. Combinatorial treatment with natural compounds in prostate cancer inhibits prostate tumor growth and leads to key modulations of cancer cell metabolism. Precision Oncology. 2017; 1 (1) DOI: 10.1038/s41698-017-0024-z

On use of added oils and not necessarily aiming for low fat numbers:

  • Richman EL, Kenfield SA, Chavarro JE, et al. Fat Intake After Diagnosis and Risk of Lethal Prostate Cancer and All-Cause Mortality. JAMA Intern Med. 2013;173(14):1318–1326. doi:10.1001/jamainternmed.2013.6536

On eating whole grains:

  • [Flax] Simon JA, et al. The relation of alpha-linolenic acid to the risk of prostate cancer: A systematic review and meta-analysis. American Journal of Clinical Nutrition. 2009; 89(5):1558S-1564S.
  • (PDF) Dietary Advice for Prostate Cancer Patients. Available from: https://www.researchgate.net/publication/301542461_Dietary_Advice_for_Prostate_Cancer_Patients [accessed Jul 25 2018].
  • Azrad M et al. Flaxseed-derived enterolactone is inversely associated with tumor cell proliferation in men with localized prostate cancer. J Med Food 2013 Apr; 16(4): 357–60.

On foods to eliminate:

  • Zheng W, Lee S-A. Well-done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutrition and cancer. 2009;61(4):437-446. doi:10.1080/01635580802710741.
  • Park S-W, Kim J-Y, Kim Y-S, Lee SJ, Lee SD, Chung MK. A Milk Protein, Casein, as a Proliferation Promoting Factor in Prostate Cancer Cells. The World Journal of Men’s Health. 2014;32(2):76-82. doi:10.5534/wjmh.2014.32.2.76.
  • Chan JM, Stampfer MJ, et al. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Am J Clin Nutr. 2001 Oct;74(4):549-54.
  • Rohrmann S, Platz EA, Kavanaugh CJ, et al. Meat and dairy consumption and subsequent risk of prostate cancer in a US cohort study. Cancer Causes Control. 2007 Feb;18(1):41-50.
  • Raimondi S, Mabrouk JB, et al. Diet and prostate cancer risk with specific focus on dairy products and dietary calcium: a case-control study. Prostate. 2010 Jul 1;70(10):1054-65. doi: 10.1002/pros.21139.

On fat intake:

  • Richman EL, Kenfield SA, Chavarro JE, et al. Fat Intake After Diagnosis and Risk of Lethal Prostate Cancer and All-Cause Mortality. JAMA Intern Med. 2013;173(14):1318–1326. doi:10.1001/jamainternmed.2013.6536

 

A Whole Grain, Gluten-Free Sandwich Bread Recipe

My kids love this recipe better than anything from the store. If you eat gluten-free bread, consider checking out this recipe, comparing the ingredient lists. (Wish I had a photo to do it justice for you.) See what you think. This is a multi-grain, whole grain bread that slices wonderfully for sandwiches. It does not need toasted. I’ve added some helpful notes at the end of the recipe, so if you’re going to give this a try, peruse those first.

My bread recipe is inspired by a recipe (and its associated comments) that I discovered at Genius Kitchen (www.geniuskitchen.com) called Gluten-Free Multigrain Miracle Bread, a submission by Whats Cooking. It’s gluten-free, but you almost wouldn’t know it. You will need a strong stand mixer and something to grind some of your flour in. I use my Cuisinart coffee bean grinder.

In the past, I have tried grinding each of the grains and seeds in this recipe with varying results. I can’t completely shake some of my reservations about grain and seed flours sitting in bags for months, so I prefer to use fresh ground flours if possible without losing my eaters. I have settled on this current recipe as the one that is eaten best by my kids. It makes the best sandwiches. It is good to eat warm with butter or honey. And it makes good French toast. It does decent paninis. We do toast it for breakfast sometimes, but it doesn’t lend itself well to toasting.

Click this link for a better printable version of The Best Gluten-Free Sandwich Bread.

Best Gluten-Free Sandwich Bread

Appliances: Kitchen Aid stand mixer and a grain grinder

2 teaspoons yeast
1 cup warm water (not hot)
2 tablespoons local honey

½ cup Bob’s Red Mill brown rice flour
½ cup Bob’s Red Mill sorghum flour
¼ cup Bob’s Red Mill arrowroot flour
¼ cup Bob’s Red Mill potato starch (not potato flour)
¼ cup freshly ground white quinoa (measure after grinding) OR freshly ground whole grain teff (measure after grinding)
¼ cup freshly ground whole golden flax seed (measure after grinding)
1 teaspoon salt
3 teaspoons xanthan gum

2 whole eggs
2 egg whites
2 tablespoons olive oil
2 teaspoons apple cider vinegar

Process (completed in this order):

  1. Preheat oven to 200 degrees F.
  2. Mix yeast, water, and honey in a small bowl. Stir. Set aside while you mix the other ingredients.
  3. Mix all the dry ingredients in a medium-sized bowl. Set aside.
  4. In a large stand mixer (I use my Kitchen Aid.), whip the eggs and egg whites well with the oil and vinegar, about 2 minutes.
  5. Add the dry ingredients and the yeast mixture to the egg mixture. Turn on the stand mixer and allow to run on high while you prepare the bread pan. I use a brown glass loaf dish.
  6. Grease the bottom and sides of the bread pan. Then, line the pan with parchment paper.
  7. Turn OFF the oven. (You were only heating it to provide an even, consistent temperature for the best rise.)
  8. Pour batter into prepared loaf pan and use a rubber spatula to push it down so it’s evenly distributed in the pan, especially in the corners. Smooth the top with the spatula so it’s flat. and place it in the pre-warmed oven that is turned off now.
  9. Place the dough in the pre-warmed oven that is turned off no. Allow to rise about 40 minutes. I cannot give an exact time. Just allow it to rise over the top of the pan to a good loaf size. It will run over the sides if you let it rise too long.
  10. GENTLY take dough out of oven and set aside to allow the oven to preheat.
  11. Preheat oven to 350 degrees F.
  12. Return loaf GENTLY to the oven and bake for approximately 40 minutes or until browned.
  13. Each oven and loaf is different. Tap the top for doneness and remove when firm and hollow- sounding.
  14. Lift bread out of pan. Allow to cool before slicing. (Don’t leave it too long in the parchment paper or the bottom will get gooey.) I use a special slicing knife to get clean cuts of uniform size.
  15. Keeps well in plastic baggie.

Notes:

• I have used three whole eggs instead of the two eggs plus two whites, and the loaf was just a little less airy.
• Using teff instead of quinoa gives a brown, whole grain color, whereas the white quinoa looks like a white bread. Both taste great.
• I have tried omitting the xanthan gum, but the bread always falls.
• The recipe doubles pretty well.
• A tad extra of any of the flours doesn’t affect the loaf much, so if I grind a little too much, I’ll toss it in.
• I grind the grains and seeds fresh in my coffee grinder on the finest setting.
• If you measure the oil into the egg bowl first, then do the honey/yeast/water combo, the honey slides right out of your spoon! I’ve had success with interchanging potato starch, tapioca flour, and arrowroot when I am out of either arrowroot or potato starch.

Family “gustar” report: 6/6 (all six in the family like it). It’s like the sandwich bread you used as a kid.

Closing

Baking this bread is fun and fills the house with a cozy warmth. Although my family went without bread for a couple of years, I’ve found it really is easier to feed them with bread in the house. They eat better. They complain less about there being “nothing to eat.” They eat any packed lunches better. This recipe is a compromise I feel placated for now with.

Take care and may you be truly happy and peaceful inside.

Terri F

Nutrition for a Gymnast

Ten Nutrients Every Gymnast Needs and How to Get Them

Recently a college gymnastics coach asked me if I knew one of the best in-practice (or in-meet) pick-me-up foods. I made a few naïve, idealistic stabs. “Nope,” he grinned. “Fruit Loops.” I didn’t know whether to cry at my innocence or to promptly squeeze his grin between my right thumb and forefinger, giving him a verbal lashing and the full weight of my academic condescension. I was so frustrated!

Faulty Nutrition Advice

I’m disappointed in the common gymnastics nutrition advice I encounter. It’s worthy of censorship. I don’t want anyone to touch my daughter’s nutrition without her running it by me first. Often the advice encourages exceptionally high carbohydrate counts and very low fat intakes. (How are they ever to absorb the vitamin D and vitamin K2 they need for their bones as grandmas?) Other times it advocates for highly processed cereals and granola bars loaded with sugars. (What nutritional punch does sugar pack?)

What’s a mom to do? Well, I like the gymnast in our family to focus on the nutrients her body needs to make strong bones, to keep muscle cramping to a minimum, and to protect her head in case of a bad fall. We focus on real, whole, and deeply nutritious foods. Focusing on these foods also encourages her immune system to fight off colds, helps keeps her tendons and ligaments well-supplied, and allows her hormonal system to have a chance to function properly.

Doesn’t She Need Carbohydrates?

As far as macronutrients (carbohydrates, fats, and proteins) go, I ask her to try figure out the best carbohydrate to protein to fat ratio for herself– using her hunger, energy, and mental clarity and focus to help guide her. (I firmly believe that each athlete is an individual with unique macronutrient needs. It is not “one-diet-fits-all.”) I explain that carbohydrate foods, although fast-acting, will not stick around very long, but that fats and proteins digest more slowly and can help her feel full longer. She includes carbohydrates for their quick pay-off of energy, and then she plays with the fat and protein amounts to determine the amounts (and kinds) which keep her feeling full– but still energetic and light and springy on her feet (or hands).

Reality Checks and Hard Talks

Food never goes away and our relationship with it really colors our whole life! So, periodically we talk about eating disorders, and I’ll ask her how she’s feeling about what we’re eating. We have talked in the past about the weight of muscle mass versus fat mass (muscle weighs more) and how weight is not a good indicator of health, fitness, or gymnastics capabilities. We talk about avoiding junk food but how to let loose and enjoy them comfortably when we want to.

Since competitive gymnasts often want to stay “little,” we talk about the changing body and the fact that a female gymnast’s skills will ebb and flow, progress and flop, as the physical body changes– and that will just require her to train smarter (to understand the physics of strength, power, vertical jump advantage, and quickness) and show off what a woman can do!

Competitive gymnastics has been suppressing the growth of competitive gymnasts for a long time, and I want none of that garbage for my precious one. I want her to embrace fully what it feels like to be an empowered woman, never afraid of food or eating–or actually of anything or anyone. I want bold, confident, and intelligent-minded women who will leave their sports behind one day but transfer everything they learned into a new path.

Back to Nutrition

Okay. Back to nutrition. I made a chart for our fridge that I thought I’d share on-line here. It’s the table you see above as the image for this post. You can, I hope, pull up the PDF file for clear printing here:

Blog Gymnastics table

Addendum: I have updated the same table you see as the image to read “Ten Nutrients Athletes Can’t Be Without… And How to Eat Them!” That way it can also be printed off for non-gymnast athletes too. For the PDF to this version, click here:

Ten Nutrients Athletes Can’t Be Without and How to Eat Them

I could have added iron, vitamin B12, and folate to this list. But if the foods on this list are eaten, those nutrients are each covered too. Meat has iron and vitamin B12. Beans and green vegetables have folate.

Many experts do recommend supplementing with calcium, vitamin D, and omega 3 fatty acids for gymnasts. Talk to your doctor about that. Since we don’t eat a lot of dairy in our house due to some intolerances, I do rotate through bone supplements for the kids. But please, I prefer that you talk with your doctor about that. I am here to share our story and my thoughts, but you should not use it blindly as medical advice. Instead, use it to further your own research and discussions with your doctor. I love comments and would be happy to hear what you do for your gymnasts, concerns you have about gymnastics nutrition, or constructive discussion on what I have written and composed here in this post. Thanks!

Please, help your gymnast find his or her way to strength, dignity, courage, and long-lasting belief in his or her amazing self-worth as a person, not just an athlete.

Warmest wishes,

Terri F