I mentioned in my opening entry that one of the reasons why I had signed up to participate in the Underwear Affair was to get myself into better shape. I’ve done the lifestyle change before and for the most part had stuck to it, but just like anything else, it requires practice, practice, practice.
I stopped practicing for a while. And then the weight started coming back on. At my heaviest I was 170lbs. While that’s certainly not obese for someone of my height (5’6”), it certainly didn’t make me feel good. There’s also the health risks associated with gaining too much weight. So it was my objective to not only conquer this 10km run, but also get myself into better shape.
I’ve never been a fan of the gym. I’m someone who resists and avoid at all possible. So I had to find a way to make this challenge stick. I found a great program called “Couch to 5km”. The point of the program is to get people off the couch and in nine weeks of interval training to get them running a 5km run in 45 minutes. A little more digging unearthed a modified “Couch to 10km” run on someone’s blog. The 10km version has me doing interval training three times a week for thirteen weeks. With my love for yoga, I got myself running three times a week and bending and breathing myself through one to two sixty minute yoga sessions a week.
It’s also about the healthy eating too; less processed foods, more fruits and vegetables. Portion sizes and frequency of eating as well. I rarely eat junk food, and I keep out of the house to avoid the temptation. I still indulge from time to time, but I’m finding I’m more careful about my choices, and am aware of how often I eat it.
Overall, committing myself to the Underwear Affair has forced me to take a good look at how I’m living my life. I’m eating better, working out and a few weeks ago hit my goal weight. I’m a leaner, fit version of myself. With a little luck, some hard work and advances in medical science, I hopefully will never have to face cancer in my life.
Couch to 5km
http://www.coolrunning.com/engine/2/2_3/181.shtml
Couch to 10km
http://dailyburn.com/workout_programs/345751-Couch-to-10k-Running-Program
Wednesday, August 11, 2010
Monday, August 9, 2010
Who's this Mike Guy?
My name is Mike Cullen and I am a first time participant in the Underwear Affair. I have taken part in various cancer related runs for the last ten years or so, but felt that this year I needed a change of pace. When a friend suggested the Underwear Affair, it seemed like just the crazy type of event that I should take part in. I set up an ambitious fundraising goal of $1,000 and vowed to family, friends and colleagues that if I raised that amount, I would run the full 10km course in my underwear. As of July 2010 I have raised over $1,100, have the special undies picked out and I’m anxiously waiting for the day of the run.
I’m not just doing it for the change of pace though. I’m also taking part in the Underwear Affair for personal reasons. I’m passionate about cancer research and the dream of one day finding a cure for a disease that touches virtually every life. Whether you’ve experienced cancer for yourself or have seen a friend, family member or coworker go through this battle, it is almost impossible to find someone who hasn’t gone through it; and there’s no reason for it with our medical advances.
My participation in the Underwear Affair is for other reasons as well. As someone who lives with an autoimmune deficiency disease, I am at an increased risk for colon, prostate and small bowel cancers. I don’t live with a dark cloud over my head, but realistically having Crohn’s Disease increases the chance that I may face one of those three cancers in my lifetime.
I’m also taking part to get into better shape. I used to be one of those people who religiously went to the gym three to four times a week. I started slacking off about a year ago, and I noticed the changes; not only the weight gain but the feeling rundown all the time, susceptibility to illness and general bad lifestyle choices. I took this opportunity to get back into shape. This will be my first 10km run, and I plan on running it all. I now run three times a week and try to do yoga at least once a week. As a result, I’ve dropped about twenty five pounds since April, improved my lifestyle and in general feel a lot better about myself both physically and mentally.
Lastly, I’m doing this for a friend who recently lost her father to a battle with Colon cancer. He fought until the very end, and his courageous face on approach to his illness inspires me to not only cross that finish line, but to keep running until cancer has been beaten for good. Big D Palvetzian, this one’s for you!
I’m not just doing it for the change of pace though. I’m also taking part in the Underwear Affair for personal reasons. I’m passionate about cancer research and the dream of one day finding a cure for a disease that touches virtually every life. Whether you’ve experienced cancer for yourself or have seen a friend, family member or coworker go through this battle, it is almost impossible to find someone who hasn’t gone through it; and there’s no reason for it with our medical advances.
My participation in the Underwear Affair is for other reasons as well. As someone who lives with an autoimmune deficiency disease, I am at an increased risk for colon, prostate and small bowel cancers. I don’t live with a dark cloud over my head, but realistically having Crohn’s Disease increases the chance that I may face one of those three cancers in my lifetime.
I’m also taking part to get into better shape. I used to be one of those people who religiously went to the gym three to four times a week. I started slacking off about a year ago, and I noticed the changes; not only the weight gain but the feeling rundown all the time, susceptibility to illness and general bad lifestyle choices. I took this opportunity to get back into shape. This will be my first 10km run, and I plan on running it all. I now run three times a week and try to do yoga at least once a week. As a result, I’ve dropped about twenty five pounds since April, improved my lifestyle and in general feel a lot better about myself both physically and mentally.
Lastly, I’m doing this for a friend who recently lost her father to a battle with Colon cancer. He fought until the very end, and his courageous face on approach to his illness inspires me to not only cross that finish line, but to keep running until cancer has been beaten for good. Big D Palvetzian, this one’s for you!
Monday, July 19, 2010
Sunscreen, Cancer and You: Retinyl Palmitate (vitamin A) and Vitamin D Deficiency
Retinyl Palmitate (vitamin A)
A more recent ingredient being added to select sunscreens is retinyl palmitate. Retinyl palmitate is a form of vitamin A commonly used in cosmetic products to reduce wrinkles and fine lines by acting as an antioxidant that slows skin aging.
The problem with retinyl palmitate, according to the Environmental Working Group (EWG), is that there is scientific evidence that illustrates that this form of vitamin A, when applied to the skin in the presence of sunlight, may speed the development of skin tumors and, thus, skin cancer.
The evidence EWG refers to is a study conducted by the Federal Drug Administration (FDA) in 2009. This study is, however, under review and will not be completed until next year.
So should we avoid retinyl palmitate?
As the FDA is still reviewing the research concerning its safety, it might be vigilant to avoid retinyl palmitate in sunscreen until we know more about its possible consequences. This should not be hard to do. According to EWG’s analysis of sunscreens, only 44% of sunscreens sold on American shelves, and by extension Canadian shelves, contain this ingredient.
Vitamin D Deficiency and Sunscreen
Although, according to the latest survey by Statistics Canada, 90% of Canadians have more than adequate amount of vitamin D to provide optimal bone health, two-thirds of Canadians (67%) are below the recommended levels of vitamin D that is associated with a greater risk of breast cancer, colorectal cancer and adenomas.
One of the best sources of vitamin D is sun exposure. Given our lengthy Canadian winters and our culture of working/playing indoors, Canadians simply do not get enough sun exposure to benefit from its vitamin D source.
Sunscreen, as good as it may be at blocking harmful UV rays, also acts as a vitamin D barrier. So on one hand sunscreen may protect us from skin cancer, but on the other hand it may contribute to other cancer risks.
So what should we do?
Vitamin D deficiency is a comprehensive topic that requires some time to discuss. If you are concerned about vitamin D deficiency, please consult your general practitioner.
It terms of sun safety, even if sunscreen may impact our levels of vitamin D, sunscreen remains a strongly recommended secondary measure of sun protection. But remember, primary prevention remains staying in the shade, avoiding the sun during peak hours or remaining covered while outdoors.
Now lets go out and have some fun in the sun!
Environmental Working Group Sunscreen Guide
If you would like more information regarding sunscreen safety, please refer to the Environmental Working Groups Sunscreen Guide. The guide provides some useful quick tips as well as a comprehensive rating system of many available sunscreens. It also provides a search feature, which allows you to search for your sunscreen rating.
The Guide can be found here:
Sources of Information
Canadian Cancer Society. (March, 2010). Sunscreen and cancer. Accessed on June 18th,
2010 at http://bit.ly/dqgNog
Environmental Working Group. (2010). EWG’s 2010 sunscreen guide. Accessed on June
15th, 2010 at http://www.ewg.org/2010sunscreen/
Gavura, Scott. (June, 2010). The great sunscreen cover up. Science-Based Medicine.
Accessed on June 18th, 2010 at http://www.sciencebasedmedicine.org/?p=5541
Statistics Canada. (2009). Vitamin D status of Canadians as measured in the 2007 to
2009 Canadian Health Measures Survey. Accessed on June 30th, 2010 at http://bit.ly/aAkj2e
Wednesday, July 14, 2010
Drop everything and fight cancers below the waist
Join Ottawa Regional Cancer Foundation's Underwear Affair® presented by Mark’s and help uncover the cure for underfunded below-the-waist cancers like prostate, ovarian, and colorectal. On September 11, 2010, run the competitive 10K or walk the fun 5K and show Ottawa that there’s absolutely no shame in bringing a little awareness to down there-ness.
The fun continues even after you cross the Finish Line with the EXPOsed After Party! Grab a well deserved drink, strut your stuff in the legendary costume contest, and dance the night away with your fellow participants!
It’s time to hit below-the waist cancers where it hurts. Register today!
The fun continues even after you cross the Finish Line with the EXPOsed After Party! Grab a well deserved drink, strut your stuff in the legendary costume contest, and dance the night away with your fellow participants!
It’s time to hit below-the waist cancers where it hurts. Register today!
Tuesday, July 13, 2010
Picture Slideshow: Do It For Dad
VIP Celebrity Team Campaign
Erik Gudbranson
Erik Gudbranson
And they're off.... over 1,700 participants laced up in the 2010 Altera Do It For Dad!
Honourary Chair and participant of the Alterna Do It For Dad
Mr. Allan Rock
Congratulations – together we raised more than $354,672 for the Ottawa Regional Cancer Foundation at the 12th annual Alterna Do It For Dad!
Monday, July 12, 2010
Last chance to drop off your bras!
Hurry there only a few days left. Due to popular request, the campaign extended the date for you to drop off your new and gently used bras to any Browns Cleaners location in Ottawa. Visit www.ottawacancer.ca for a full list of drop off locations. The Bras For A Cause Campaign is officially coming to a close this Friday July 16.When the campaign wraps up this Friday, Browns will then triage and wash the bras, and deliver them to a number of local organizations including women’s shelters and the Salvation Army. All funds raised benefit the Ottawa Regional Cancer Foundation in support of research, treatment and education for all women’s cancers.
Thousands of bras have been collected in the campaign, which began on June 7th. In exchange for every bra donated our sponsors are donating $5 to the Cancer Foundation. Local residents have until July 16 to donate their bra to the campaign. Since its inception, the Bras For A Cause Campaign has generated more than 14,000 bras and over $50,000 for the Ottawa Regional Cancer Foundation.
Below are just a few highlights from the Celebrity Bra competition. Thank you everyone for voting and 'supporting' this great cause! Be sure to check out the full campaign photo album. And have a look to see which bra was the winner!
/A\ Morning's Lianne "Peek-A-Boob"
/A\ Morning's Angie "Boo-Bees"
Cardel Homes "Really Well-Built"
St. Laurent Shopping Centre "Lady Ta-Ta"
Wednesday, July 7, 2010
Keeping nourished during treatment
If you have cancer, one of the best things you can do for yourself is to maintain your nutritional health. It is well established that patients who are well-nourished have an improved quality of life, are better able to tolerate treatment and have shorter hospital stays. Malnourished patients do far worse: suffering with more severe and frequent treatment-related side effects, have a poorer quality of life, are more susceptible to infection and illness, and have decreased survival times.
According to the National Cancer Institute in the U.S., for every hundred people that die of cancer, twenty to forty of them literally starve to death.
Before a patient is even diagnosed, appetite may be affected, weight loss may occur and nutritional deficiencies may be present. Unfortunately, significant weight loss at the time of diagnosis is associated with decreased survival and reduced response to surgery, radiation therapy, and chemotherapy.
Then to make matters worse, treatment-related side effects can sap vital nutrients from the body and/or leave the patient with little appetite or desire to eat. These side effects include: nausea, vomiting, diarrhea, altered taste and smell, mouth sores, dry mouth, difficulty swallowing, constipation, pain and depression.
Eventually many malnourished patients advance to a condition known as cachexia. This is a progressive wasting syndrome where the patient loses significant body weight, fat and muscle, and becomes weaker and weaker. Successful treatment of cachexia is difficult, so preventing it in the first place through nutritional monitoring and intervention is critical.
Since nutritional well-being is so critical to treatment, early screening of nutritional issues and implementation of nutritional therapies are essential to the health of the individual with cancer.
Unfortunately, nutritional therapies are often initiated as part of palliative care, rather than as supportive care during treatment. In patients with advanced cancer, nutritional therapy is modest, with a focus on reducing the risk of infection, improving quality of life, and providing symptom relief.
In patients who have been recently diagnosed, are undergoing active treatment or are recovering from cancer treatment, the goals of nutritional therapy include: to maintain or improve nutritional status, to restore deficient nutrients, to fight the inflammation in the body, to maintain or increase weight, to boost the immune system, to help fight fatigue, to reduce nutrition-related side effects and complications, and to maximize quality of life.
It is imperative that people understand the importance of nutritional health and its impact on cancer.
• Eat as healthy as you can during treatment. If you can’t eat or are having trouble with certain foods, find substitutes to ensure your protein and caloric needs are being met. Eggs are an easy source of protein and are easy to digest. Protein shakes are also an excellent choice for those with cancer. A high quality whey protein, mixed with some yogurt or antioxidant-rich fruit, will provide a good nutrition boost.
• Monitor your weight and energy levels. If you are losing weight during cancer, it is not a good thing.
• Get professional help if necessary– don’t accept your fatigue and weight loss as just part of the disease. Find out if everything is being done to maintain and support your nutritional needs. The earlier that problems are identified and nutritional therapies implemented, the greater the chance of improving outcomes.
According to the National Cancer Institute in the U.S., for every hundred people that die of cancer, twenty to forty of them literally starve to death.
Before a patient is even diagnosed, appetite may be affected, weight loss may occur and nutritional deficiencies may be present. Unfortunately, significant weight loss at the time of diagnosis is associated with decreased survival and reduced response to surgery, radiation therapy, and chemotherapy.
Then to make matters worse, treatment-related side effects can sap vital nutrients from the body and/or leave the patient with little appetite or desire to eat. These side effects include: nausea, vomiting, diarrhea, altered taste and smell, mouth sores, dry mouth, difficulty swallowing, constipation, pain and depression.
Eventually many malnourished patients advance to a condition known as cachexia. This is a progressive wasting syndrome where the patient loses significant body weight, fat and muscle, and becomes weaker and weaker. Successful treatment of cachexia is difficult, so preventing it in the first place through nutritional monitoring and intervention is critical.
Since nutritional well-being is so critical to treatment, early screening of nutritional issues and implementation of nutritional therapies are essential to the health of the individual with cancer.
Unfortunately, nutritional therapies are often initiated as part of palliative care, rather than as supportive care during treatment. In patients with advanced cancer, nutritional therapy is modest, with a focus on reducing the risk of infection, improving quality of life, and providing symptom relief.
In patients who have been recently diagnosed, are undergoing active treatment or are recovering from cancer treatment, the goals of nutritional therapy include: to maintain or improve nutritional status, to restore deficient nutrients, to fight the inflammation in the body, to maintain or increase weight, to boost the immune system, to help fight fatigue, to reduce nutrition-related side effects and complications, and to maximize quality of life.
It is imperative that people understand the importance of nutritional health and its impact on cancer.
• Eat as healthy as you can during treatment. If you can’t eat or are having trouble with certain foods, find substitutes to ensure your protein and caloric needs are being met. Eggs are an easy source of protein and are easy to digest. Protein shakes are also an excellent choice for those with cancer. A high quality whey protein, mixed with some yogurt or antioxidant-rich fruit, will provide a good nutrition boost.
• Monitor your weight and energy levels. If you are losing weight during cancer, it is not a good thing.
• Get professional help if necessary– don’t accept your fatigue and weight loss as just part of the disease. Find out if everything is being done to maintain and support your nutritional needs. The earlier that problems are identified and nutritional therapies implemented, the greater the chance of improving outcomes.
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