I'm dizzy, light-headed, over-heated and just plain worn out after my workout this morning. Why? Because I overdid it.

I've been so focused on running from cancer by eating right and strenuously exercising -- research says it take five hours of vigorous exercise per week to keep breast cancer away -- that I drove myself to depletion this morning. It hit me when a wave of dizziness came over me in the midst of my outdoor workout. My body felt heavy, my strength disappeared, and it took every ounce of energy I could muster to put one foot in front of the other so I could get home. I suspect it was a combination of dehydration -- I didn't take water with me -- and heat -- it's really hot here in Florida -- and pushing myself too hard. The fact that I feel a bit under the weather didn't help either, I'm sure.

My body spoke to me today. And it's got my attention.

I just received my University of Florida alumni magazine and right smack in the middle of the publication is a story about cancer. The gist of the article is that there's an explosion of effort and activity in cancer research at this institution -- much like all over the nation -- and featured are all sorts of new cancer techniques and strategies and treatments. But one thing in particular stood out to me. What I read -- in the space of just two short sentences -- jumped off the page and really made me think.

This one thing is what I am about to share, and I'm calling it my Thought for the Day. It's a great morsel of information -- short, sweet, easy to digest, and perfectly powerful -- and so I invite you to read on, let this string of words sink into your mind, think about it over the course of the day, and then determine how you might use it in your own life. And then come back tomorrow, when another Thought for the Day will await you.

Think about this:

More than half of all cancer deaths can be prevented by maintaining a healthy lifestyle. Poor nutrition, obesity, physical inactivity, and cigarette smoking together account for 63 percent of all cancer deaths.

There are some of us out there--diagnosed with cancer and then continued to smoke cigarettes. I was one of those people. Basically, as soon as I was told I had a very suspicious mammogram, I went out side to wait for my husband and was puffing away.

This might seem crazy to those who have never smoked or been addicted to nicotine. It seems crazy to smoke at all knowing all the damage it does but then when you have already sat in that chemo chair it becomes even more absurd.

I am writing this post to tell of my experience with quitting after being diagnosed with cancer. In the hopes it might help someone else do the same. First, I would like to point out that it would be the hardest time to quit during the first few months after being diagnosed. Your mind is not in the right state to take on such a mental endeavor.

I would not advise waiting three years like I did, but I think eventually a light bulb came on my head and said "hey, Kristi, you might actually live through this breast cancer experience so you have to quit"!

One important and major thing is that I became mentally ready. I was embarrassed that I had the nerve to light a cigarette after I had already been diagnosed with cancer. Did I want to put myself through cancer again? I did not blame myself for smoking causing my breast cancer, I will never know if it did contribute so i just don't bother myself with thoughts on that aspect. What is done is done and all I can try to do is help my body be more healthy in the future.

I have heard that reformed smokers are the worst! They tend to get on everyone--I know now why they do this. Because its really not that hard to quit. Think about what amazing things your are doing for you body -- getting rid of all those chemicals that come along with the nicotine.

It is quite difficult in the beginning, I'm not going to sugar coat it. My first night after dinner without smoking, my husband and I were enjoying a few glasses of wine on our deck. I said to him, "ok, what do we do with ourselves"? That was my time to have a smoke while enjoying my wine. It was rough.

I did have cravings of course. What I read was that a craving will last 3 minutes. Wait out those three minutes. Its doable.

I am no expert on quiting smoking. I just had to quit cold turkey and am convinced it is the only way. Using the patch or other items of that nature only prolong the inevitable.( you will have to go through withdraw eventually). Your body needs 72 hours to be clear of nicotine. That is when the cravings are the strongest. After that time period dealing with your triggers and times of day you smoke is another obstacle. Slowly weaning yourself off nicotine rarely works.

I have found a terrific website called www.whyquit.com. That is what helped me to quit. You can read reaffirming messages about how good it feels to be in a non-smoking world and enjoying more than you did when you smoked.

One thing I like that they said on the site was that if you were going to feel as horrible as you do the first few weeks after quiting for the next twenty years they would advise continuing to smoke. But it is true that after a while you don't think about it, wake up feeling better, don't stink...i can go on and on.

Take a look at the website if you feel you might be ready. good luck!

This past summer, a man in the business of helping smokers quit, was diagnosed with inoperable lung cancer. Just months later, anti-smoking guru Allen Carr lost his battle with cancer. On November 29th, Carr died at his home in Malaga, Spain.

A heavy smoker for 33 years before quitting 23 years ago, Carr claimed to have found an easy way to quit smoking. From that discovery, he founded The Easy Way to Stop Smoking Program, which would eventually grow into 70 clinics in 30 countries. In addition, his company publishes how-to quit smoking books, CDs, tapes and DVDs.

Using cognitive therapy, Carr told smokers interested in quitting that they could do it without willpower, without suffering withdrawal and without gaining weight. The celebrity endorsements for his program include Sir Anthony Hopkins, Sean Bean, Marie Helvin, Johnny Cash, George Harrison, Lisa Stansfield, Sir Richard Branson, Britney Spears, Susannah York, Bruce Oldfield, Stefano Gabbana and Julie Christie.

Carr is credited with helping over 25 million people to quit smoking.

An Easy Way to Stop Smoking Program clinic spokesperson was quoted as saying, "Allen spent many years in smoke-filled rooms after he quit, while treating smokers for addiction. He is certain that had he not quit, he would have died 20 years ago." Near the time of his death, Carr wrote a letter to Tony Blair urging his government and NHS to accept the easy method program. Carr was 72.

Dear Lindsay,

I had no idea what awaited me the day I arrived at the Psychology Clinic nearly 18 months ago. Fresh out of the hospital, deeply distressed about my existence, and wanting so badly to stop the tears that poured from my eyes at the slightest mention of cancer, I landed in your care. How lucky for me.

I arrived fragile -- perhaps already broken -- with emotions that were wildly unmanageable. I was anxious, worried, consumed by panic. In search of peace, I told you I wanted more than anything to acquire an easy state of mind, to survive the cancer that faced me, to live without fear that I may once again encounter this disease.

You told me my search could be successful and with a healthy dose of your guided therapy -- and a whole lot more than our intended eight to 10 sessions -- I happened upon the gift of serenity. And my mind is now easy. And I have you to thank.

Thank you, Lindsay, for tending to my wilting spirit, for bracing my fall, for helping me reshape my thoughts and visions, for offering me an abundance of coping tools, for coaching me back into a world where I can bloom.

Your work may be done -- officially. But you will always be at work in my mind. You will always be the one who saved me from a lifetime of darkness. And for that, I am honored to have been your client.

Forever grateful,

Jacki

The Lung Cancer Alliance -- the only national non-profit organization dedicated entirely to lung cancer patient support and advocacy -- asked pulmonary clinical nurse specialist Donna Wilson to help educate the lung cancer community about healthy breathing. Wilson agreed and her breathing tips, available on podcast, are intended to relieve shortness of breath related to pain or activity. Her three breathing techniques -- detailed here -- are simple, easy-to-understand, and truly relaxing.

Before beginning this series of breathing exercises, stop whatever you are doing and sit down or lean against a wall.

• Place chin to your chest to relax your neck muscles. Breathe 10 short bursts of air in and out of your lips. As you expel air, neck and chest muscles should relax.
• Place chin to your chest. Breathe three times in through your nose and out through your mouth.
• Place chin to your chest. Close your mouth, and breathe four times in and out only through your nose.
  

After completing these exercises, lift your head, breathe normally, and let your shoulders relax. In a few minutes, your entire body should start to relax -- and shortness of breath will resolve.

I don't have lung cancer -- but I do have moments of anxiety and panic. So I plan to save these tips. And I plan to use them. And I plan to share them. Because we all can benefit from a dose of relaxation.

Cancer survivors can have a lot of support when going through treatment. After all the surgeries, radiation and chemotherapy the survivors are usually stuck in a weird place. We are done treatment but sometimes at that point the fear can really kick in. During treatment and doctor visits we are busy fighting the cancer but after that period is over we are left with just the hope that we will not have a recurrence.

Animals can be very therapeutic. I didn't plan on buying a dog after my treatment ended. It just happened. My husband and I were shopping for clothes and wandered into the pet shop. We saw the cutest dog in the world. We took him home that day in October of 2002. I had just finished up my chemotherapy and radiation for breast cancer. I never had a dog before. I looked at him on my lap and thought "what did we just do?" Well, we did the best thing ever!

Steve will be four this month. It's been four years since my treatment ended and Steve has been with me to help me through the hard days. One look at his cute face and I feel better and worry less. I see how he lives for the moment and enjoys his life. He is such a good friend!

"The outside of a horse is good for the inside of a child" - Will Rogers

The Beck family blogs about life in California -- about soccer games and parades and hikes and family trips. They display happy photos of their kids eating pancakes made by daddy and playing on the beach and dressing up for Halloween. And they also blog about breast cancer -- because Valerie Beck, wife and mom of two young children, was diagnosed with this disease on June 26, 2006.

Valerie is just two months into her journey and has just completed her second chemotherapy treatment. She has already survived surgery and scary pathology results and some dark moments. But Valerie will surely conquer cancer with her happy take on life, her supportive family, and her ability to go with the flow -- however unpredictable it may be. And her husband -- author of the family blog -- keeps all readers updated on Valerie's progress. He is positive, hopeful, and a bit frightened too. On July 8, he wrote:

What a past couple days, my beautiful bride Valerie, my wife, my life long partner has a serious fight in front of her. She is going to grow old with me, she is going to help me spoil our grandchildren, we will beat this! I have faith, and I believe, but I also believe you cannot hide from the awful truths, this is not a nice disease. Three of the best doctors in the world do not come rushing to your aid in ONE DAY if they thought "you will easily make it through this" (which is what it seems I am always telling Valerie). I am trying to be strong, I feel I have to be, but sitting here in front of an inanimate object I find it easier to share my inner fears. I do have faith we will make it through this ..... it just won't be easy.

It won't be easy. But it can be done. Best wishes, Beck family!

Kids can be so positive and encouraging, even in the face of sickness. Now today my kids have just a simple sickness -- nothing life-threatening -- that I'm sure will pass in a day or so. They are throwing up every content of their little tummies -- even sips of water -- and they are pale and lethargic and run-down. But still, they have hope for a brighter tomorrow. This morning, five-year-old Joey said to me while resting in my bed and just after he threw up , "this is just the good getting rid of the bad." He went on to explain how the good in our bodies knows when to push the bad out. And this is what is happening to him today, he said. He is throwing up the bad so the good can take over. Simple. Easy. Makes sense.

I never saw my own sickness like this. Instead of visualizing chemotherapy as a good agent that kills bad cells, I was repulsed by the horrific liquids that poisoned my body. I knew of people who were able to turn chemotherapy into a Pac-Man game -- with Pac Man chomping away at the cancer cells and leaving nothing but healthy cells to thrive. And I knew people who were relieved to feel sick because it meant the chemotherapy was working. I never saw it like this -- although I do know that chemotherapy may have saved me from a life with cancer. I was discouraged by chemotherapy. I had a negative attitude about it, and I had to really gear up for all of my infusions. I still -- more than one year later -- cannot eat anything I ate on my chemo days. The mere thought of these foods makes me feel ill.

A pediatrician friend of mine told me that kids with cancer tend to be positive. There are a few old souls, she said, but for the most part, they continue to tackle life with spirit and adventure and simplicity. Like my boys today who are peacefully napping at the moment so everything good in their bodies can come back with a vengeance.

Chris Rosenbloom, Georgia State nutrition professor and former American Dietetic Association spokeswoman, is marking the milestone of her 100th published health column in the Atlanta Journal-Constitution with a collection of 100 simple and easy health tips that can lead to better health.

The following are educational online resources Rosenbloom suggests for learning to eat healthy.

With a commitment to helping people enjoy healthy lives, the American Dietetic Association's key areas of interest include: obesity and overweight, with a focus on children; healthy aging; safe, sustainable and nutritious food supply; nutrigenetics and nutrigenomics; and integrative medicine, including supplements and alternative medicine. While some of the areas of the website are restricted to members only, they make a wealth of diet and nutrition information accessible to all visitors.

The MyPyramid Plan helps create a personalized eating plan based on individual needs. By entering in your age, sex, and activity level, the program can provide suggestions on the best diet to follow in making smart choices from every food group; finding the balance between food and physical activity, and in getting the most nutrition out of your calories. The website provides weekly tips and resources.

Provided by the US Food and Drug Administration Center for Food Safety and Applied Nutrition, Food Labeling and Nutrition has everything you have ever wanted or needed to know about food labels. Learn how to understand, read and use a food label to your health benefit.

Rosenbloom recommends visiting the bookstores at the American Heart Association and the American Cancer Society for cookbooks and reference books.

In reading through Rosenbloom's column, 100 ways to look and feel better, I really did discover creative and unique ideas and tips for making small changes that can make a big difference in developing a healthy lifestyle. The Atlanta Journal-Constitution has published her special anniversary column here.

There has been a great increase during the past 10 years in the number of women receiving mammograms in Florida. But shockingly, almost one million Florida women over the age of 40 have still not ever received mammograms. So the American Cancer Society has teamed with the Medical Quality Assurance Inc. -- and they have co-published a guide to help these women locate a mammography center that meets their needs. This guide is sorted by city and is available on the American Cancer Society website for quick and easy access.

I can only imagine how the numbers stack up in consideration of all states -- and not just Florida. I can only imagine why these one million women in my state alone have not reported for this critical test --perhaps reasons stem from lack of awareness, lack of access, lack of financial resources, lack of concern. I can only imagine that not everyone -- due to life circumstances -- can be a recipient of this potentially life-saving test. Like I was -- at the age of 34 with a small but aggressive cancerous tumor living in my left breast. My referral for a mammogram saved my life. And I can only imagine how many more women might be saved from the horror of breast cancer because a mammogram assisted in early detection. I can only imagine that the day will somehow arrive when all women -- of all ages -- are afforded the opportunity for this test. And that those who have the opportunity -- and the means -- decide to delay no further.

It's almost summer. Who wants to be stuck inside, in the kitchen, toiling away over the stove. The backyard barbeque is the obvious solution to enjoying the good weather and feeding the hungry troops. The National Foundation for Cancer Research, NFCR, features a new cancer prevention recipe each month, and this month it is Grilled Herbed Vegetables. Most vegetables offer cancer prevention, but when you think power-packed cancer prevention vegetables, think color. The richer the color, the more nutrients. With little preparation, grilling vegetables are easy, and a healthy addition, to the backyard barbeque dinner.

According to NFCR, all you need to do is toss and coat vegetables -- that have been cut into bite-sized chunks -- with a little olive oil, garlic, fresh basil and sea salt. Or you can add sprigs of rosemary. Place the vegetables on heavy-duty aluminum foil, seal the foil to form a packet, and place on the grill rack directly over medium-hot heat about ten minutes, turn packet over and grill another 10 minutes, or until vegetables are tender. Some of the vegetables you might want to include are asparagus; broccoli; carrots; cherry tomatoes; corn on the cob; eggplant; mushrooms; red onion wedges; sliced yellow, red, or green sweet pepper; hot peppers; squash; and/or zucchini. 

Years ago, and I mean years ago, I was part of a household staff that worked in the mansion of a magistrate. Despite his considerable wealth, and the fact that he paid others to take care of almost all the daily tasks of running a large home, I found him each morning in the kitchen making soup for the day.

When you are young, you take some of the oddest jobs, that in retrospect, do not seem to have any bearing on your eventual professional successes. But I digress. Back to the story. One morning, he gave me quite a long lecture on the health benefits of homemade soup. I admit I have been fascinated and a fan of soups ever since.

Soups are relatively inexpensive to make, and can be packed with nutrients. You throw all the ingredients into a large pot and leave it to simmer on the back burner of the stove, or in a slow cooker, until hours later, with a crust of bread and side salad, you have a satisfying meal. At the end of the day, in the small amusements of a stay-at-home mother, I can almost imagine someone else has made dinner -- because in many ways -- soup makes itself.

To celebrate spring, the American Institute for Cancer Research is offering delicious soup recipes loaded with cancer-fighting nutrients and phytochemicals such as Black Bean Soup with Avocado and Watercress; Fresh Spinach Soup; Spring Vegetable Soup; Chilled Strawberry Soup with Mint; and Asparagus and Scallion Soup with Almonds.