Sharing and Reflecting During the Holidays

The holidays can be a hectic time. Amid your various commitments, it’s important to take some time to relax, reflect on the past year, and spend time with your family and friends.

When asked where they feel most content, many Prostate 8 participants have said that they are happiest at home or with their family. If you feel the same way, share your goals and achievements with them, related or unrelated to your cancer. If you are still trying to adjust to the Prostate 8 goals, talk about it with your friends and family—they might have some ideas for you, and can provide encouragement. 

Having a support network can help you accomplish your goals. Tell your family about your experience with the Prostate 8 trial, and discuss the lifestyle changes you have been making. Work toward the Prostate 8 goals with their help: Go for a hike together, or cook a recipe from the website. You might motivate others to adopt some of the healthy habits, too!

Think about what you’ve done in the past year—you’ve been managing your prostate cancer and, by enrolling in this trial, you’ve made great strides toward maintaining your health for the long term. This is a big accomplishment! We’ve enjoyed seeing your progress through your text messages and the Fitbit group. Take some time to reflect on your successes and achievements.

Happy holidays!

Change Up Your Exercise Routine

From trying resistance exercise to joining a gym for the first time, Prostate 8 participants have found a variety of ways to add variation to their exercise routines. It’s great to settle into a routine, but also important to keep improving instead of going on auto-pilot. By adding some small variations, you can keep your workouts interesting and make sure you don’t get stuck in a rut.

Try a new type of exercise

Change up your routine by experimenting with different types of exercise. If you only do aerobic exercise, consider checking out the weight machines—see last week’s blog post, “Getting Started with Resistance Exercise,” for tips. You could also sign up for a fitness class at your local gym. Just make sure to start slowly and build up the intensity as you feel comfortable.  

Exercise with someone else

If you usually exercise alone, invite a friend or family member to join you for your next workout. They might have some favorite exercises of their own that you can try, and you can share your ideas and goals with each other.

Work toward a goal

If you’re beginning to feel bored or unmotivated in your current routine, create a tangible goal to achieve. This could mean signing up and training for a race or competition, or trying to reach a certain number of steps on your Fitbit. Set a concrete, attainable goal that you can achieve in a reasonable timeframe, and focus your workouts around it.

Next time you work out, try adding some variation—small or large—to your routine. Be creative, and keep us updated via text message!

Exercising With Others

When it comes to exercise, peer pressure can be a good thing. Working out with friends and family is a great way to get motivated and stick to an exercise plan—by getting support from others, you can accomplish your exercise goals even faster. Via text message, study participants have talked about how they exercise with others. From hiking to golfing to going to the gym together, participants have found many ways to work out and fit in some social time. Here are some suggestions for getting started.

Find someone at a similar level

By exercising with a friend who is at a similar fitness level, you can ensure that both of you will be challenged enough, and that neither of you will be left in the dust. Additionally, try to find someone who has comparable exercise goals—this way, you can both push each other to achieve your personal goals.

Create a routine

One of the hardest parts about exercising with others is coordinating your schedules—work, family, and other social events can get in the way of your exercise routine. Try to establish a time every week when you exercise with a friend, and factor it into your schedule.

Try something new

Next time you get together with friends, try something active. Golfing and walking the course is a great way to exercise (especially if you walk briskly) and socialize at the same time. You could also sign up for an exercise class—it may seem daunting to try a new class by yourself, so going with a friend can provide support.

Next time you’re planning to exercise, ask a friend or family member if they want to join. And let us know how you’re doing via text message!

Go Nuts for Vegetable fat!

From avocados to olive oil to peanut butter, the term “vegetable fats” covers a wide variety of foods. In general, vegetable fats and oils are those that come from plant-based sources, and they are much healthier than animal fats (such as butter and shortening). Prostate 8 recommends that you eat seven servings of vegetable fats per week. Here are some suggestions for incorporating vegetable fats into your everyday diet.

Use oil instead of butter

You can incorporate olive oil into many dishes. For example, instead of putting butter on cooked pasta, drizzle some olive oil instead. Extra-virgin olive oil also tastes great drizzled over fresh tomato and a couple of slices of mozzarella – this is a simple, summery dish that is also good for prostate health.

When you are in a restaurant that serves bread, ask for a side of olive oil and vinegar instead of butter. This is an easy way to avoid unnecessary saturated fat!

Add avocado

Avocado’s taste and smooth texture make it a great addition to nearly any sandwich or salad. Try adding it to a grilled cheese sandwich for an extra dimension. Avocado is also great on its own – slice it in half, remove the pit, and add lemon juice, salt, and pepper. 

Make vinaigrette

An oil-based salad dressing is a great way to get a serving of vegetable fats. You can make a simple dressing by whisking together equal parts vinegar and olive oil, along with Dijon mustard, honey, salt, and pepper. Adjust the quantities of each ingredient to taste.

For more vegetable fat recipes, visit the Prostate 8 website!

Your Input: Tips for Success

Meeting the Prostate 8 recommendations can be difficult if you’re not accustomed to exercising a certain amount or eating certain foods. Luckily, your fellow study participants have offered their advice for achieving your goals and living a healthy lifestyle. Here are some exercise ideas and dietary tips that we’ve received via text message.

Getting more exercise

“I have learned to get off my butt to walk and exercise. I used to think that this parking spot isn't close enough. Now if I find one two blocks away that's just fine.”

“[Exercise] is already part of my daily routine. I skip only when a conflict surfaces.”

“Climb stairs and walk distances while you're doing other duties.”

Eating a healthy diet

“I eat almonds and walnuts. Avocado. Use olive oil.”

“Include [cruciferous vegetables] when planning the menu/meal.”

“I drink more water and less alcohol, I eat more salads and occasionally raw broccoli.”

As you can see, there are a variety of ways to incorporate changes into your lifestyle. If you’re having trouble, get creative and try a different tactic. And remember to text us if there is anything you want to share!