VegiCouture Lifestyle

Matters of Marrow

vegicouture — Wed, 15 May 2013 19:33:53 +0000

The graduating class of 1982 is taking the stage. We shuffle to find our seats amid a din of excitement. Muffled laughter echoes in my ears as I glance around the cavernous room. I see smiles and embraces, but I am not smiling or laughing. Today the results of a bone marrow biopsy have revealed that my brother’s leukemia has returned. Josh is only 9 years old and my eyes sting thinking of the “little man” outfit he had picked out to wear for my special occasion. In the dressing room just a few short weeks ago, he was so proud to show me his tie and dress shoes. It’s hard to imagine that we went from such glee and frivolity that day only to be so devastated. How quickly a graduation can seem so insignificant. He never did get to don that outfit.

Josh’s cancer was very aggressive and it was soon suggested to my family that we try a procedure called a bone marrow transplant. It sounded horrific, but it was his lone shot for a cure.

Marrow donors that are usually the best match are siblings because they share similar genetic material. I was the only other child in the family, so there was a lot riding on the results of my testing. It seemed like an eternity waiting to hear if I was a match, but one day at work I received a call. Not only was I a match, I was a very good one. Tearful, I hung up, and my supportive coworkers wrapped their arms around me and whispered sweet encouragement.

My brother resumed treatment in preparation for his transplant and I marveled at his courage and his humor. Josh would frequently offer to hold a child’s hand for a bone marrow biopsy or spinal tap. This behavior took us all by surprise because my brother was a kid who cried when he scraped his knee…being tough did not seem part of his repertoire. How mistaken we were.

It’s the night before I am to donate my marrow requiring a hospital stay, my first ever. I am anxious beyond description and dry heaving in the little bathroom, unable to shake the smell of the hospital disinfectant and feeling immense shame for being so frightened in such stark contrast to Josh’s bravery. I finally ask the nurse for something to help me sleep. Request granted, I slumber until dawn.

As I was being prepped for the procedure, I am thankfully given some more drugs to help me relax. It felt surreal to be on a gurney, the operating room my destination, looking up at the staff with their scrubs and little hats on. Passersby with curious eyes glance at me as I am being wheeled into surgery.

The procurement of my bone marrow was uneventful from a physical standpoint. I woke up and was only slightly sore in my lower back where they extracted my rich marrow with large needles and syringes. I was relieved, hungry, and now, hopeful. After I inhaled a chicken sandwich and a ginger ale, I was permitted to visit my brother in the small transplant unit where only one other patient had a temporary home.

A mysterious part of the procedure is that the bone marrow is given to the patient intravenously and the marrow magically finds it’s way into the recipient’s bones. It still fascinates me to think about the intelligence of the human body.

As my marrow dripped into Josh’s veins, I desperately prayed for his recovery. He looked awful, his recent hair growth now once again coming out in clumps. His beautiful eyes were rimmed with dark circles and his lips pale and chapped. Looking at him it was hard to imagine how he would ever again reach a state of health. He never did. Five weeks into the transplant an infection took hold from which he never recovered. Our sweet Josh was gone.

In the days and weeks that followed my family was surrounded by friends, all trying to provide comfort and assistance. A small burial service was officiated by my parent’s inner circle. One gentleman standing under a large weeping willow tree, gripped his cane to steady himself as he spoke. Dick was the only other person I had ever really known who had cancer, and he had been ill and in discomfort for many years. He had something called Hodgkin’s Disease. Even in my immense grief, I thought it brave of him to participate and speak, knowing that this same group may soon be gathered again to say our goodbyes to him.

When the immediate support subsided and the routines of beloved friends resumed, we were left to grieve in a home with a silence that was deafening and grief that was palpable.

Josh’s bedroom was at the top of the stairs. It was unavoidable and awkward to walk by it and excruciating to enter it.

My parents so grief stricken, marriage on the rocks, our home had quickly morphed into some kind of unfamiliar and uneasy place. I could not eat and could not sleep, and I was to leave for college in less than three weeks.

My parent’s discussed (argued) just what to do with their grieving eighteen-year- old who had just been through the emotional and physical wringer. Do we send her off? Do we wait a semester? Ultimately, they thought it was in my best interest to carry on with my life as planned and engage in the normal activities of my peers, so I packed my bags uncertain as to my feelings on the subject.

Upon arrival at The Ohio State University, I felt sick with anxiety but also experienced a glimmer of relief, grateful for the distraction. After a long and tearful goodbye, my parent’s left and returned to our altered home.

College life was not at all congruent with my inner world. My concentration was for shit, and drinking buckets of beer on High Street with kids that I imagined were devoid of any troubles, did not appeal to me. Basically, my grades were average, my social life subpar, but going home would bring me no relief and was not an option. Oftentimes in life decisions are made for you.

I am home the summer before my junior year working in laboratory medicine at a downtown hospital. I am working long hours making a decent wage to pay for my tuition, when one day as I’m casually rubbing my neck, I feel a rather large lymph node. I sheepishly ask a nurse friend to feel it and I immediately sense her alarm.

“Jennifer, this is the largest lymph node I have ever felt. You need to get this checked out right away.”

Being a basically compliant person, I make an appointment to see our family internist, who does some blood work, checks for mono and then is dismissive citing that I probably just have some viral thing that will work itself out in time. Relieved, I really don’t give my lump another thought.

At this time Dick, no longer using his cane, is dying, his Hodgkin’s unrelenting. I go to visit him in the hospital and he is on a respirator and agitated. His wife Louise informs me that he has been really worried about me in spite of her protests that I am fine. I go back into his room and tell him that I am doing well and that I love him. He gestures for a piece of paper and scribbles, “I love you” and hands it to me with tears in his eyes. That was the last time I saw him.

A few weeks later I head back to OSU feeling like I’m filling some prescription for life at twenty. To garner a bit more enthusiasm I begin to think about my boyfriend that awaits me in Columbus.

As it turns out, my boyfriend had other plans. Apparently he was having a party to which I was clearly not invited. Shocked and saddened, I bought a 6 pack and tearfully shared my tale of woe with my roommate.

When I arose the next morning my neck was horribly stiff and sore and it was difficult to move. I got out of bed, went to the mirror, and couldn’t believe what I saw. The lymph node was now the size of a softball embedded in my clavicle. Given my experiences you’d think I would have panicked, after all I knew what a lymph node was and what it was associated with…leukemia, Hodgkin’s.

Instead I found a cute scarf to cover the unsightly lump and headed to the OSU football game intending to run into the wayward boyfriend, imagining his regret and certain forthcoming amends.

Fantasies are just that, fantasies! He gazed my direction, but did not look remorseful. Discouraged I went back to my dorm and decided to take a jog to the OSU emergency room to see if they could give me a little something to relieve the pain of my stiff and swollen neck, and, possibly, my broken heart.

I must have looked ridiculous in my little Nike running shorts, Sony Walkman headphones draped over my sizeable and now quite noticeable lump, marching up to the check-in window at the ER.

I was swiftly ushered back. Blood work was drawn and chest X-rays taken.

I was sitting on the gurney rhythmically swinging my still tan legs and looking down at my running shoes, when the curtain to my area swung open and six residents surrounded my make-shift bed.

The questions began, “ You ran here?”

“Were you out of breath?”

“Dizzy?”

“Yes, no and no,” I replied.

“Your chest X-Ray is lit up with lymph nodes and the Head of Leukemia and Lymphoma wants to admit you right away.”

I begin to cry and the expressions of those inside my curtain soften, and tissues are handed to me.

“Don’t be alarmed it may be nothing serious but we have to be sure and do a biopsy on that node,” says a doctor who looks to be my age.

I respond, barely audible, “my brother died of leukemia two years ago and I was his bone marrow donor.”

Any arrogance that had been displayed by the team of six dissipated rapidly as the entire group tried to comfort me. But I saw their expressions, and it was not at all comforting.

“What are you trying to rule out?” I hesitantly ask.

“Hodgkin’s Disease.”

The Head of Leukemia and Lymphoma came to see me first thing the next morning and outright stated that she was certain I had Hodgkin’s lymphoma, stage I or II, and she wanted to do the biopsy right away and then start chemotherapy immediately.

I was not certain of much, but of this I was certain. There was no way in hell I was going to receive chemotherapy out of a dorm room with a bunch of Michelob slugging, horny kids running around. I needed to go home!

Enter my new home, The Cleveland Clinic. No time was wasted getting my biopsy done and my protocol laid out. I was to have another surgery to try and remove some of the tumor, then three cycles of MOPP chemotherapy, six weeks of radiation, followed by three more cycles of MOPP. Prognosis? Great!

Still reeling from my brother’s loss, it was hard to imagine that this was even happening, but my parents had been through so much pain there was no way I was going to fold, so I did my best to pull myself together and do what I had to do to get well.

One of the things that I was most afraid of and I realize is ridiculous, was barfing. I did not come from a family that was prone to that sort of thing and having only gotten sick to my stomach maybe twice in my life, it was an unfamiliar and retched feeling.

I had seen how sick my brother had been and I was terrified about this aspect of treatment. It turns out that the M of MOPP, Mustargen, was one of THE WORST drugs as far as making patients sick.

The other more superficial concern that I had was losing my hair, which was very long and quite nice, if I do say so. When you are a twenty- year old girl, these things are of concern. Actually, they still are.

Although I was sick as a dog after my treatments, and my hair thinned out considerably, I completed all of my treatment within a year.

Those around me, including my oncologist, wanted to know when I was going to return to Ohio State, but I had no such plans. Sometimes your life is so forever changed that you can’t go back. I did not fit into the mix before and I most certainly would not now.

I moved out and got my own apartment and went back to work at the hospital downtown, where I was promoted to do marketing and handle ancillary accounts for the laboratory. This turned into a career for a time and I took night classes to chip away at my degree.

As the years rolled on with clear CAT scans and reassurances from my oncologist, I began to feel more at ease and I truly did not give my Hodgkin’s much consideration.

Six years of remission later, I suddenly become anxious. At first it felt like a generalized anxiety, but I could not pin point the origin of the feelings.

I experienced a few full-blown panic attacks, and I constantly felt like I was wearing a turtleneck that was too tight. One day as I was driving out to a sales meeting, I realized illness was on my mind.

The idea of relapse was creeping over me like a dense fog. I decided to check my own blood work. I did, after all, work in a lab. It came back fine. I began to feel for lymph nodes. Nothing there, but the panic and the thoughts were becoming more frequent, so I called for an appointment.

The oncologist that had previously treated me had moved to another hospital, so I had a new doctor to meet, and to be honest I was not up for establishing myself with someone new. I also suspected he would think I was loony for coming in with perfect blood work and nary a lymph node.

I was nervous waiting to be called back, and was beginning to question why I had even come in the first place.

“Hi, I am here because I think about illness, but my blood work is fine, and I have no apparent lymph nodes.”

I would think I was a tad crazy.

Finally, I’m called back to the exam room where more waiting ensues like a slow form of torture.

Enter Dr. Brian Bolwell. Even though I have major concerns and am basically a wreck, I take an immediate liking to him, which in and of itself brings relief.

I begin to explain what is going on with my thoughts and anxiety and how it seemed to happen out of the blue after years of remission.

He begins to reassure me that after six years of remission I can be fairly confident that my Hodgkin’s has not relapsed, but to allay my fears he orders a CAT scan, with continued reassurances.

I will never forget the look on his face when he came in to give me the results. As soon as he opened the door I knew. It was back, and it was bad.

I wasn’t crazy, my body was telling me, even alerting me to the mishap lurking within. If I hadn’t listened, this story would have ended much differently. This was a huge personal lesson in the mind/body connection, and I have respected it ever since.

After multiple biopsies and tests it is the same type of Hodgkin’s and once again a large mass in my chest.

I begin chemotherapy immediately, a different protocol this time with the acronym ABVD and I am thrilled to try this new anti-nausea medication just released. They give it to me in an IV right before I get my chemotherapy drugs. I find it to be nothing short of a miracle, as I do not even hiccup, much less barf after my first treatment.

My next appointment is a meeting to discuss a complete plan of action with my new doctor. I arrive feeling buoyed by my barf-less first experience and ready to hear the plan of attack, but I wasn’t prepared for what was laid out.

Dr. Bolwell begins to explain that now that I have relapsed, traditional chemotherapy most likely cannot offer me a cure, only one thing can…a bone marrow transplant. Being sensitive to my history with transplants, he advises me to think about it for a bit, but I already know my decision. I had to do it and as I tell him so, he insists that I take time with my decision.

The next day my arm is turning purple, so I had to return to the clinic only to find out that I have a blood clot, probably due to the large mass in my chest. As I am sitting in his office waiting to be transported to a floor, I with vast certainty, tell my doctor that I want to go through with the transplant. He smiles at me with kind eyes and promises to get me through it.

Fortunately, my own bone marrow wasn’t diseased, so that I could donate for myself. After a few rounds of chemo to shrink my tumor, I went back into the operating room, this time using a local anesthetic so I could chat with my new doc and favorite nurse while they extracted my marrow, the dulcet tones of Fleetwood Mac as the backdrop.

The date is now set. To enter a place where you have watched your sibling die is incomprehensibly frightening. But underneath the fear, there is also a confidence, an inexplicable knowing that I am going to pull though, so on June 25th 1991 I entered the bone marrow transplant unit.

Everything ran like clockwork, so very different than what I had witnessed the previous decade. The unit was large and well staffed, competence reigning. My private room was actually cozy. And while I felt pretty crummy many days, there were only a few days that I felt so sick that it scared me.

I felt a certain closure, a “come full circle” moment, as my marrow now dripped into my own veins, my survivor guilt waning.

I watch my blood counts climb as the new marrow takes hold and inquire after each blood draw to hear the status, feeling more relieved with each incremental increase.

My hair now completely gone, I place a wig, strikingly similar to my own locks atop my head. It’s itchy, but has me smiling as I glance in the mirror and actually look recognizable.

On July 17th, I was discharged after twenty-three days of isolation. As I step out into the July sunshine, I take a deep breath of fresh air. The acuity of my senses heightened, I am filled with wonder at every sight and smell, as if my life is now in Technicolor.

The drive home is quiet and reflective, not heavy, but hopeful. Though knowing there is a long road ahead, I can glimpse at a future and that excites me.

Well-meaning people often advise, “put that behind you and move on with your life.” It sounds reasonable, but here is the thing. Cancer is ubiquitous. It seems a week hardly passes without hearing of someone’s recent diagnosis, which always reminds me of my own struggle, as well as my good fortune of nearly twenty-two cancer-free years.

I never want to forget my experience. It informs every corner of my life and how I live it, savor it. To find meaning in those messy parts and to use that in service to those that are still in its midst is a privilege. It has made my life richer, fuller.

I want to remember every hard day, every tear shed, every hair lost because with it comes an unwavering appreciation and perspective that I cannot imagine living without.

“Tweak 2013″

vegicouture — Sun, 06 Jan 2013 00:08:22 +0000

I’ve grown weary of the words, cleanse, detox and kick-start so I chose tweak…yes, tweak. Here is why; if you are on my site, I assume that you have some healthy habits to begin with. I don’t want to insult you by suggesting that you need a complete overhaul. Most folks eating at Five Guys are not following VegiCouture online. You, like me, probably just eat, drink and just plain consume a bit more than usual during the holiday season.

Another reason I like the word “tweak” is because psychologically it isn’t as daunting to perceive making a subtle shift to what you are already doing. So let’s begin shall we?

The dietary suggestions I share are not geared for weight loss, but weight loss is a nice byproduct of eating plant-based whole foods. Being a lymphoma surviving diabetic with high cholesterol, my dietary concerns revolve around reducing inflammation and optimizing my immunity. If you have no disease concerns, fabulous…you can take some control and do your part to avoid disease by reducing your inflammation.

For my friends who are currently receiving chemotherapy and have a scant white cell count, I will designate which recipes are neutropenic friendly (NF).

If you haven’t read my blog on “How Do I Get Enough Protein?” hop on over to www.vegicouture.com and it will give directions on how to calculate your protein requirement each day. The media is obsessed with protein consumption, but have you ever heard of anyone in this country with a protein deficiency? Me either. That said, if you are currently receiving treatment (chemo) protein is important if you haven’t had your usual hearty appetite or have been sedentary for any length of time. Introduce yourself to legumes (beans) in all forms and quinoa (a protein-rich grain) also a great food friend.

The format will be unveiled in bearable bits. There is a reason the slogan “One Day at a Time” has value. Most people can do something for one day or even two or three. It is in this spirit, that I am going to disperse information in smaller chunks so as not to be overwhelming (kind of in keeping with the “Tweak” theme. This is the therapist in me coming out.). I will give you enough lead-time to get to the store and purchase your healthy goodies and the every few day purchases protect against your lovely produce losing its integrity (rotting).

For those who are not completely plant-based in their diet, please choose wild fish from northern Pacific waters for these three weeks.

As with all of my recipes, I contend that they are merely guides. Everyone’s palate is different to feel free to adjust amounts and seasonings as you see fit. I’m giving you permission to play with your food!

For the first three days, I suggest eating as many raw foods as possible. It would look something like this:

Hot lemon ginger water upon awakening

Green Juice “Ju Ju Juice” or smoothie

Smoothie or suggested salad or slaw for lunch

Raw almonds or walnuts for an afternoon snack. Raw veggies are also a good option.

“Kale is King” or other large salad for dinner.

If you simply can’t stomach this much raw food you can make my “Red Quinoa Salad” or “Lentil Soup with Cilantro Pesto”.

The premise is to hydrate and alkalize and reduce your bodies workload.

The Benefits:

Increased energy

Mastery of addictions to things like caffeine and sugar

Decrease of those nagging aches and pains

A great complexion (and bright eyes)

Weight loss

Increased immunity

A sense of real accomplishment at getting back on track

To make this simple, here are the things you WILL NOT be consuming as you “tweak” and get back on track.

Sugar

Alcohol

Animal products

Caffeine (if you absolutely must, use green tea and don’t steep too long)

Gluten

Minimally processed food (example; organic brown rice cakes)

The Grocery List: Staples

Grains- brown rice, quinoa, amaranth, millet.

Nuts- almonds, cashews, walnuts.

Seeds- flax (ground), sunflower, hemp (my new fave), pumpkin (pepitas) sesame.

Nut butters- almond butter, cashew butter, peanut butter, and I use tahini all the time, even as a salad dressing. Choose unsweetened and I love raw over roasted.

Earth Balance- Vegan butter. Simply the best brand.

Vegenaise- Vegan mayonnaise. Again, the best brand.

Hemp protein powder

Beans and legumes- Shoot for dried, but I understand time constraints so organic in the can is acceptable. Lentils are great and cook up quickly.

Black beans, edamame, chick peas, fava beans, pinto beans, kidney beans.

Tofu- Use organic.

Pasta sauce- Organic

Apple Cider Vinegar- I use Braggs

Pasta- Rice or quinoa. I use Tinkyada or Jovial gluten-free brown rice pasta. Both are very good.

Non-dairy Milk- Almond (my fave), rice, hemp, or soy, unsweetened.

Sweeteners- Organic Agave or Stevia. Use sparingly.

Oils- Extra Virgin Olive Oil, organic canola, high-oleic version of safflower oil (for high heat cooking), flaxseed and walnut. Flaxseed and walnut oils cannot tolerate heat so use for salads. The flax oil is great in smoothies, too.

Salt- Pink Himalayan salt or Celtic salt. These both contain minerals.

Herbs and spices- Purchase any that you like to cook with.

Nutritional Yeast

Herbal teas and sparkling waters (even in combination) are delicious.

Cereals- Steel-cut oats (small amount of gluten in oats, but a good option for my chemo friends), Mixed Grain gluten-free hot cereals.

Mary’s Gone Crackers- If you need a gluten-free crunch, her crackers and pretzels are satisfying and tasty!

Brown rice cakes- organic

Gluten-free breads- usually in the freezer section. I like Millet! Sprouted breads are less processed and make great toast.

Hummus- without added oil. Great for dipping and as a spread in wraps.

Brown Rice, gluten-free wraps- In the freezer section.

The Produce Section:

This list will vary, depending on what you want to make!

Here are the suggested recipes for the first few days of “Tweak 2013.” All recipes can be found on vegicouture.com. Adjust your shopping list accordingly.<.div>

“Kale is King” Salad. This makes a ton, so it is good to graze on for a couple of days. The kale doesn’t break down as fast as lettuce.

“Summer Power Salad”, which of course, you can eat all year round.

I happen to love slaws. A few bites can keep hunger at bay.

“Broccoli Slaw”

“Curry Coleslaw”

And don’t forget the “Ju Ju Juice” recipe. It definitely calms the flames of inflammation.

My Daily Green Juice:

Lacinado (dinosaur) Kale- 3 large leaves

Romaine Lettuce- 3 large leaves

Cucumber- 2 (unless you have an insanely large cuc)

Green apple- 2 small or 1 large

Ginger- 1 inch peeled

Lemon- 1 peeled

I sometimes add carrot, mint, parsley, or cilantro. Lately, I stir in 2 tablespoons of Aloe Vera.

The beauty of juices and smoothies is that you can tailor them to your palate! Just be sure to keep it green and low-glycemic. A sugar bomb is not what we’re after and fruit does contain a good bit of it.

Smoothie Recipes:

“Not Too, Bloody Mary”

Romaine- 3-4 large leaves

Tomato- 1

Celery- 2 stalks

Avocado- 1 peeled

Cilantro- ¼ cup

Lime- 1-2 peeled (I love citrus)

Green onion- 1 (optional)

Purified water- 1 cup

Blend everything and slowly add the water until you get the consistency that you want. You can pour over ice and for a bold move, add a bit of cayenne for a kick.

“Apple Ginger”

Romaine- 3 large leaves

Green Apple- 2 peeled and cored

Ginger- 1 inch, peeled

Almond Milk- 1 ½-2 cups

This smoothie good for digestive issues providing lots of fiber and ginger, which is known to soothe tummy discomfort.

Place all ingredients in the blender and 1 cup of the almond milk and blend. Add remaining milk until you get the desired texture.

“Avocado Pear”

Avocado- 1 peeled

Pear- 1 ripe

Agave- 1 tablespoon

Tofu- ¼ cup Silken

Vanilla- ¼ teaspoon

Ice- 1 cup

If it’s too thick, add some purified water.

Blend until smooth and sprinkle organic cinnamon on top for a treat.

“Bananas Gone Nuts” smoothie on vegicouture.com

I will be adding more smoothie and juice recipes as well as some blended soups and gluten-free grain based recipes (think brown rice salad).

I will also be highlighting many “Superfoods” and describing their benefits.

I am truly excited to get back on track and so thankful that I am not doing it alone! Thank you so much for joining me. It means more than you know. Let’s make 2013 our best year yet.

Much love, peace and health,

Arming Yourself for Cold and Flu Season

vegicouture — Sun, 21 Oct 2012 19:55:03 +0000

The flu is here. It has arrived early and it is fierce, already taking many lives. If you have not had your vaccination, please do so. It is the best protection for yourself and those around you who don’t have superb immunity like children, the elderly, diabetics, cancer patients and survivors, and people with auto-immune diseases to name a few. What may be a week of inconvenient discomfort for some is life threatening for others.

This is the time of year when you start to hear the din of coughing in the background of almost everywhere you go. I really started noticing it this week at the grocery store, at Target…

As a lymphoma surviving diabetic and one who has had her immune system napalmed for a bone marrow transplant, I am admittedly a tad germ phobic (can you blame me?). But I have to say I learned a few things about protecting myself (did I mention I’m allergic to penicillin and Cipro, too?) from catching bugs that could do me some serious harm. Even if you don’t have any health issues, who wants to be sick? We all want to be able socialize this winter knowing our immune system is humming, so I thought I’d share some tips.

WASH YOUR HANDS! I know this seems obvious and it’s nothing new, but I’m shocked at how often this inadvertently gets omitted. I also use the antibacterial gels. I placed one in each car door and a baby one in my purse. I always squirt some onto my palms after I have been shopping and rub it all over.

DO NOT TOUCH YOUR EYES, NOSE, OR MOUTH! Okay, you will and you must, but don’t mindlessly or habitually touch these areas. They are all entry points for infection. Even if you’re an avid hand washer, you can bet you didn’t get every last contagion off of your mitts. Resist the temptation to rub an itchy eye with your bare hand. Contact wearers, do you hear me? Make sure you have clean hands before you go exploring the cause of your discomfort.

EAT OR DRINK YOUR VEGGIES! It turns out mothers and grandmothers of previous generations were spot on. Plants have so many protective properties. They are full of antioxidants, phytonutrients and are alkalizing. Make some green juice and reap the benefits of several veggies in one beverage! Green tea? Sip it often. Kale is king and broccoli is boss, so get some recipes and consume these immune system stimulators.

MOVE THAT BODY! It’s easy to find excuses for not getting to the gym or yoga studio when it’s cold and dark outside but just try and remember that it hurts YOU not to go. Yes, precious YOU. You needn’t get crazy with your workouts. Actually, working out too hard or too long is actually taxing instead of enhancing your immune system. Even just 30 minutes of aerobic exercise or yoga is great if you are crunched for time. Shoot for consistent moderate exercise most days of the week. Not only will it assist your immunity, it will keep the winter pounds from creeping on.

REST! We live in a culture that seems to have little respect or appreciation for rest, but it is vital. Sleep is when our body does its repair, so I make it a top priority to get to bed at a decent hour. It helps to go to bed and wake-up at roughly the same time everyday so your body can find a healthy rhythm. I am on a 10pm to 6am schedule and I stick to this on most nights. If you have insomnia, please discuss it with your physician because sleep is essential to your health and ongoing sleep deprivation can erode more than your immunity. Yogi Bedtime Tea is a good nighttime tea and it can be found almost everywhere. Valerian Root is a main ingredient in nighttime teas and it is a very safe option that can be purchased in pill form as well. Warning: it stinks! For reasons unknown, it’s not stinky in tea form. So sip some warmth from your mug, and get your Zzzz’s. Your body will thank you.

My final suggestion would be to take some probiotics. It provides you with healthy bacteria in your gut and a healthy gut makes for a healthy person. So there you have it. Now with clean hands, eat your veggies, roll out your mat, and get to bed at a decent hour so you can enjoy all that the winter season has to offer.

How DO I Get My Protein?

vegicouture — Tue, 05 Jun 2012 22:23:45 +0000

As a vegan, and as any vegan will attest, this is THE most frequently asked question. The meat and dairy industry has done a fine job of marketing and leading everyone to believe that they are the only sources of protein and that we may wither and waste away without consuming animal products. It’s just not so!

How much protein do we require? According to the RDA (recommended daily allowance set by the U.S. Department of Agriculture) we need .8 grams per kilogram of body weight per day (g/kg/day) for adults 19 and over.

Children need a bit more:

1-3 years-1.05 g/kg/day

4-13 years- .95 g/kg/day

14-18 years- .85 g/kg/day

For pregnant women it is 1.1g/kg/day and for lactating women it is 1.3 g/kg/day.

There are many in the field of nutrition who think these numbers are too high, but for purposes of this post we’ll go with it.

To figure out how many kilograms you weigh, simply divide your weight in pounds by 2.2. So right now I’m 140 divided by 2.2, which equals 64 kg rounding up. So now I take my requirement of .8 times 64, which equals 51.2g of protein per day.

So let’s look at my day and see how I measure up!

I try to eat my more calorie-laden meals earlier in the day and I treat myself to a bigger breakfast about twice a week. Today was one of those days.

Breakfast was a tofu scramble and two slices of Udi’s Gluten-Free Chia and Millet Bread.

My tofu had 9 grams, I added some Rice Cheese that was 6g and my toast was 5g. That is 20 grams of protein just for breakfast! And guess what was missing from these plant- based sources? Saturated fat and cholesterol, so it’s much better fuel for my body and my arteries are grateful. So is my gut because I’m not doing the difficult task of trying to digest meat, which also frees up more energy for me to get to work on things like this blog!

Now for lunch: This is my big meal for today and it is huge, but packed with amazing amounts of antioxidants, iron, vitamins, fiber, and protein!

We happen to have an amazing grocer, Heinen’s, and I love their salad bar. It is kept clean, everything is fresh, and it’s full of plant-powered choices for me.

Here is my power salad:

2 cups romaine-1g

1 cup spinach-1g

¼ cup peas-1.96g

¼ cup edamame-9g

¼ cup almonds-4.89

¼ cup kidney beans-3.34

¼ cup sprouts-.5g

¼ cup tofu-8g

2 Tablespoons of tahini for dressing-5g

My lunch adds up to 34.69 grams of protein! I have already exceeded my daily requirement and it’s not even noon! Now this is a very large salad and some days I can scarf it down in one sitting. Today I ate half and am saving the other half for an early nibble before my daughter’s softball game.

THE ONLY essential nutrient you cannot get from a plant-based diet is Vitamin B12, so I take a supplement.

I hope this helps demystify the protein question and gives you some ideas about how you can increase your protein intake, but from the reading and research I have come across, no one in our country is suffering from a protein deficiency.

I will soon write up a post about how and where to get your Omegas!

Peace and protein,

The Importance of Marrow/Stem Cell Donation

vegicouture — Tue, 29 May 2012 16:16:26 +0000

July 17th marks the day I walked off of the bone marrow transplant unit 21 years ago. While it’s been a very long time, and cancer is old news for me, it is today’s headline for many.

It’s not old news for the patient who is waiting for a life saving donor match. It is not old news for the parent, who is hoping and praying for a match to appear for his/her sick child.

My first introduction to this procedure was in 1982 when little brother, Josh, was diagnosed with Acute Lymphoblastic Leukemia. He was extremely sick upon diagnosis, had difficulty achieving a swift remission, and ultimately relapsed all within an eight- month period.

Bone Marrow Transplants were still the new and last resort treatment on the block and my brother was unfortunately a candidate because of the latter.

Since marrow donors are matched by genetics, race, and ethnicity the best matches are generally siblings. Being the only other child in my family we did hold out much hope that I’d be a match. Your odds are greatly enhanced if you come from a large family. Since most families these days are not large (average number of kids per family is now 1.86 in the U.S.), they must rely on the bone marrow registry to find a donor match for their loved one with a blood cancer, such as leukemia, lymphoma, and multiple myeloma to name a few.

Fortunately, I was a match. I donated my bone marrow and then my platelets for the five weeks after transplantation before my brother succumbed to infection. It is horrific to watch a child die, especially one that you love with all of your heart.

Josh and I were in several research studies at the time and I truly believe that much was learned from our experience that benefits patients today. In fact I know this to be true because in 1991, I myself, had to undergo a bone marrow transplant for relapsed Hodgkin’s Lymphoma (I was diagnosed two years after his death).
I had a solid tumor in my chest and my bone marrow was not diseased so that I was able to have an autologous transplant and use my own marrow. This kind of transplant is much less complicated, but I did get to see first hand many of the advances in this very special genre.

The most glaring difference was the fact that it ran like clockwork. There were specific protocols in place and they were carried out with confidence by a competent, encouraging staff. If it felt like that in 1991, I cannot even imagine how the process is now.

In the 21 years since my transplant I…

Finished my bachelors, obtained a Masters, got married, gave birth to a beautiful daughter, divorced, found meaningful work, cook, read, weep, laugh, travel, eat fabulous food, and enjoy amazing friends…and these are just the cliff notes.

EVERYONE deserves the chance to experience and create a life. Because of my experiences and the great empathy I feel for those who are now in the position of needing a donor, I have included a “Be The Match” box on my homepage at www.vegicouture.com. This registry is part of the National Marrow Donor Program and has all the information needed to enter into the registry. I will be posting a bone marrow donor FAQ page on my website very soon and will post a blog about my two experiences with the donation process itself.

It is my wish that you consider joining the registry (if you are between the ages of 18-60) and share the gift of life. It is much easier than you may imagine and could end up being the most gratifying experience of your life.

A Synchronistic Path

vegicouture — Sun, 26 Feb 2012 14:26:30 +0000

Yes, I haven’t posted a blog in a while and left you with a bit of a cliffhanger from my last post. Just how did 2011 unfold for me? In a word, beautifully! As my pneumonia subsided, the days lengthened, and the birds started chirping, I actually found myself in a happy place with immeasurable gratitude. Does green juice elevate your mood, too?

Long ago (before Olivia, my daughter) I worked as a psychotherapist, and now that Olivia is older I had the itch to get back out into the workforce and do something meaningful, but the idea of going back to my old job just did not excite me. In fact, I had no passion for it. What could I do instead?? Hmmm. I decided to make a list of all the things that I am good at, i.e. my skill set, and see where it would lead me. I thought carefully and wrote out each attribute/skill and then wrote down all the things that I have had experience doing or mastering. I then asked myself, what am I passionate about? Next question…what would be a good fit for my life? In an instant, I decided to create my own job and between the juicing, eating plants, newfound energy, and love of cooking, writing, and photography, VegiCouture was born.

If I was going to delve into this wellness arena, and be of help to those who are experiencing illness, I thought it would be prudent of me to go and see Kris Carr speak at Wellness House, a place of healing for cancer patients outside of Chicago.

Being the dork, I wanted to sit in the front row (that, coupled with the fact that I did not have my glasses with me). I sat waiting for the NYT Best-selling Author and speaker and was chatting with my mom when someone plopped down in the seat next to my mom and leaned over and said, “hello”…it was Kris Carr! We chatted about various things and I mentioned that I was finally going to make my vocation one of assisting others find health and hope and she looked me square in the eyes and said, “if you don’t use your experience to help others, what was it all for?”

Of course, you hear statements like this all the time and they sound like a cliché, but in that moment, her fixed gaze penetrating me, I knew I would never turn away from this kind of work. The synchronicity of it all just made me giddy, and the rest of my weekend in Chicago was full of good fortune at every turn.

Six months later, I wrote a very personal blog about being your own advocate in the healthcare system. I sent it off to Crazy Sexy Life, Kris Carr’s wellness company, and while on vacation I heard back from them…they were sending my piece off to a copy editor!

On January 31, 2012, my article was posted on crazysexylife.com (kind of a “come full circle” thing). The feedback that I received was so heartfelt and humbling and reassured me that I am on the right path!

I hope to continue to write pieces that resonate for those with health challenges and to provide health tips and information that will be helpful. It’s truly an honor to serve you, my reader.

Coughs, Cancer, and Kale, Oh My!

vegicouture — Thu, 12 Jan 2012 17:42:46 +0000

102! This cannot be! I haven’t had a fever in years. Wheeze, wheeze, cough, cough chills. How can I be so cold? Wicked night sweats…uh oh.

My chest x-ray comes back murky and well, bad. Now my internist wants a CT scan to make sure my Hodgkin’s Lymphoma hasn’t returned.

Such anxiety I have never known. The first (and second) time around I was not a parent, but this? How would I ever look into my daughter’s sweet face and tell her that her mom was very ill with no hope for cure this time around?

I spent 48 hours in sheer panic on top of feeling sicker that I ever have in my life, including my cancer experience. The results come back, but my internist isn’t quite certain what he is looking at. No reassurances are forthcoming.

Thankfully, my dear friends, one of whom is a cardiologist at the Cleveland Clinic, and his amazing wife, a nurse, who had an impressive stint there before raising children made a call and hooked me into a wonderful pulmonologist.

Finally…reassurance. I had pneumonia and about two liters of fluid in both lungs. Lung drain, stat!

After having a bone marrow transplant, such things seem a bit anticlimactic. I have become a bit of a pain snob, and have developed a sense of competence when handling medical matters.

My lungs drained quickly and uneventfully, the liquid resembling a dark lager beer. Yeah, yuck!

But all of a sudden I began to cough and could not stop…for hours. I was coughing up the hideous fluid and was put on oxygen, which doesn’t really help if you can’t keep the mask on! The recovery area I had been placed in after the drain was winding down and I was nowhere near ready to be discharged as I was still gasping for air. I knew a hospital admission was in the cards.

Now in my hospital room at 11pm, I finally stopped coughing and thankfully found a Law and Order marathon on TNT. A special shout out goes to detectives Lenny Briscoe and Ed Green for their company in the wee hours of the night.

Morning rounds and the staff pulmonologist comes in, “where have you traveled?”

“Uh, Bay Village, Ohio, The Cleveland Clinic, the grocery store…why?”

“Well, it seems that you have a rare Legionnaire-like pneumonia.”

“I don’t care what I have as long as it’s not a lymphoma!”

“Jennifer, it’s been 20 years. Your Hodgkin’s Disease wasn’t even on my radar. It’s a non-issue at this point.”

God how I wish someone could have told me this before I went out of my mind with worry.

I was discharged later that day and began a long recovery.

I somehow stumbled upon Kris Carr and her “Crazy Sexy” stuff and bought her book, “Crazy Sexy Diet”, as soon as it hit the shelves.

Enter green juice! Just when I thought I was headed for another lung drain, I began juicing. Kale, romaine, celery, cucumber, ginger, and apple per her recommendation.

Almost immediately, I felt better. Each day that I drank the green wonder, a symptom seemed to fade away. First the wheezing left, then the cough. My energy started to return and within two weeks, I was almost myself again, and within about a month, I was better than my old self.

I would never have believed it myself, if I hadn’t lived it. Needless to say, I am a huge proponent of juicing and have to credit the lovely Ms. Carr for getting me on the path to health that just seems to get better and better with time.

If you haven’t read, “Crazy Sexy Diet”, I highly recommend it for anyone who is struggling with health issues or for those who want to avoid those pesky issues in the first place.

Anyway, this is how my 2011 started, but what unfolded in the subsequent months of last year was deeply gratifying. Stay tuned…

Integrity Breeds Longevity

vegicouture — Mon, 05 Dec 2011 07:22:00 +0000

My stepfather, Jim, turned 75 last week. He is a neuropsychologist at University Hospitals here in Cleveland. A major teaching hospital affiliated with Case Western Reserve’s Medical School.

It just so happens that Jim also coaches Case Western’s novice crew team, this after having a nice run himself in competitive rowing, a sport which he did not take up into he was well into middle age.

I marvel at his energy and ability to do so much and be so cognitively sharp without any signs of slowing down, which led me to examine his lifestyle.

Jim does not eat mammals, it’s just where he has decided to drawn his line in the sand. And even though he does eat poultry and fish, he is happy to ditch those options for a vegetarian entree` any old time.

He has basically always exercised and when not exercising is just one of those individuals who is in constant motion from the time they awaken.

I believe Jim’s lifestyle choices have contributed to his health for sure, but health is multi-determined and I think many of us either don’t think about or simply dismiss the role that leading a life of integrity plays.

Here is a man who loves and believes in his work. He works hard and is never one to procrastinate or leave tasks unfinished.
He is also honest to a fault. Jim is simply incapably of telling a lie. My mom found this a hard pill to swallow when on upon their wedding day he could not promise to love her forever. Fourteen years later, we still joke about it, but the truth is, he would never want to make a promise he could not keep.

Every single thing Jim does all day long is in line with his value system, from his work, to his coaching, to the charities he supports, to what kind of husband he is, and on and on. He sleeps like a baby at night and no wonder. His blood pressure is low…no surprise!

What if everyone had their beliefs, thoughts, and behaviors in alignment? Think about it. Worry would be an infrequent visitor and those 8 hours would be much easier to attain.

Doesn’t it stand to reason that this would translate into better health?

As I am starting this journey into all things veggie, I aspire to reach that place of integrity and calm. The calm of knowing everything I put out into the ethers is for the greater good and will ultimately assist me in the process.

Take some time and look at your life and try to identify where there may be a disconnect between your beliefs and your actions and do your best to tidy up that space. Trust me, you’ll sleep better and who knows, you may just find yourself functioning at your peak by your 75th birthday.

Holiday Health Tips

vegicouture — Wed, 02 Nov 2011 00:10:09 +0000

HHT#23 -You’ve done it! For today, hydrate, let gratitude rule the day, get a good night’s sleep and enjoy your holiday!

HHT#22 -It’s time to give thanks. Let’s make gratitude an integral part of the day. Form does not matter! Prayer, meditation, affirmation.

HHT#21 -Try, just try…a Meatless Monday! Good thing to do before you eat half your body weight in turkey. You may like it!

HHT#20 -Treat yourself to a power nap…or a long one without feeling guilty! Naps are restorative and it is a day of rest.

HHT#19 -Tapas! Try eating small plates throughout the day as opposed to 3 large meals. It keeps your metabolism stoked!

HHT#18 -Challenge yourself! Don’t eat anything processed for a day. It’s harder than it seems, but highlights just how much processed food we consume!

HHT#17 -Go gluten-free! Even if you don’t have sensitivities, wheat bread, bagels, and pasta tend to increase our waistlines. Try to stick w/ veggies as much as you can until next week. It’s almost Thanksgiving!

HHT#16 -Eat plant protein. The following is based on 1 cup serving & is grams of protein per 100 calories. Tempeh-9.3, soybeans-9.6, lentils-7.8, broccoli-6.8, veggie burger-13, & spinach-13.0!

HHT#15 -The USDA’s protein recommendation is .036gram of protein per lb of bodyweight. For me 49g. The average American/100+ grams!

HHT#14 -Resist the urge to over-caffeinate! Yes, I know you’re busy, but it’s pseudo- energy that greatly taxes your central nervous system.

HHT#13 -Just say no! Don’t feel obligated to attend every party you are invited to. Pick a few favorites and politely decline the rest.

HHT#12 -Take your vitamin D. As our precious daylight hours shrink we want to keep our mood stable for the upcoming demands of the holidays!

HHT#11 -Get ready to Neti! Flush out those creepy crawlers and allergens. U may not want to do this in front of ur love interest:-/

HHT#10 -Dump the flour and the sugar! This duo is responsible for more ill-health than almost anything else. Creates tons of inflammation!

HHT#9 -Slow down! Frenetic rushing causes a fight or flight response in our bodies, increasing cortisol. More cortisol=more belly fat!

HHT#8 -Eat breakfast! Coffee is NOT breakfast. Try oatmeal w/berries, smoothies, tofu scramble, or sprouted grain bread w/ nut butter:-)

HHT#7 -Drink FILTERED H2O! If you don’t filter it, your body will!
Drink half your weight in ounces per day. Ex. 140 lb=70 ounces.

HHT#6 -Dump the Diet Coke! Diet sodas are full of neurotoxins and are highly acidic!! Oh, and bloating. Remember loose jeans?

HHT#5 -Breathe! And I don’t mean from the neck up! I mean deep belly breaths. Sit yourself down for 5 min. and do this. You wont be sorry.

Holiday Health Tip #4(HHT) -Eat plants! Cover half your plate w/ these protective disease slashing, inflammation busting compounds!

Holiday Health Tip #3 -Move your bod! It removes toxins, decreases inflammation & improves your mood! Oh, jeans fit better, too:-)

Holiday Health Tip #2 -For holiday sparkle…get 8 hours of sleep! Start by limiting caffeine and alcohol and then find a consistent time to slumber and rise. I am on a 10pm- 6am schedule. You feel and look better with good Zzzz’s!

Holiday Health Tip Numero Uno -Did you know that your immunity is reduced after consuming alcohol?? Of course, I had some Halloween Pinot last nice, but before all the holiday parties are upon us try to limit your consumption. Any reduction is helpful. Reduce as much as you can and replace with filtered water…ahh.

Self Sabotage

vegicouture — Mon, 10 Oct 2011 00:03:50 +0000

You may think because I am always preaching healthy choices that I always make them. Quite the contrary! I, too, fall victim to self sabotage and it can be such a pesky habit to break.

Everyone has different temptations, mine happen to be literally down the street from me. A great Mexican restaurant which serves the best warm, salty, tortilla chips, and a wonderful vegan bakery that has a knock your socks off peanut butter chocolate chip cookie the size of Cleveland.

I never used to believe that I was an emotional eater. That was other people. But I have come to realize that even though I have maintained the discipline to stay on the vegan track, I do under stress, reach for the tortilla chips!

I noticed that when I have an important event coming up that requires me to be at my very best is a trigger for my quasi-deviant behavior. Like a snake tempting me to take a bite of the apple, but instead it’s a cookie.

I have several health issues (or had) and ordinarily try to stick to foods that are alkaline and thus deflating. An anti-inflammatory diet keeps all of my issues in check. This is why it can be so upsetting/frustrating when I don’t show myself some love and stuff my face with the undesirables.

I have been thinking about ways to combat this unwanted challenge and have come up with a few things to put in place.

First I made a daily checklist of things I need to do and consume to maintain my healthy equilibrium. Exercise, use my neti pot, and eat alkaline rich foods (green juices/smoothie) are on my list of about 10 items. With cold and flu season fast approaching, I really want to have super immunity, which should further motivate me in my efforts (you would think).

I love to travel, so each day that I complete at least 8 of the 10 items I put an amount of money that makes sense for my budget in a vacation fund. Not the fund for my usual trips. This fund is for an unscheduled, not yet determined adventures so that when the inspiration or opportunity arises the funds are there…or at least partially.

The other deal I made with myself is that I can have one cookie the size of Cleveland a month. This way I will carefully choose my time for peanut butter ecstasy.

I am also allowing myself to experience a fiesta once a month so as not to unduly deprive myself, which only begs one to make choices that are less than stellar.

My hope is that this helps in some small way. Yes, I’m far from perfect in my choices and we all need to just basically assure that we are at least moving in the direction that we want to go.

Find what motivates you and put a plan in place lest you be tempted to eat a cookie the size of Cleveland.