Guide to Starting Your Wellness Journey

A wellness journey can feel overwhelming, but with the right mindset and tools, it’s transformative. Start small and stay consistent, whether focusing on food, fitness, or mindfulness practices like yoga.

Four tips to start your wellness journey

Key Points:

Protein Needs:

• You don’t need to complement plant proteins in each meal, as the body can store amino acids and combine them over time.
• The RDA for protein depends on age, sex, activity, and health status, but for a general estimate, multiply your weight in pounds by 0.36. A 150-pound person would need around 55 grams of protein daily.
• Example meal plan (77g of protein):
  • Breakfast: Oatmeal, walnuts, and a banana (~14g)
  • Lunch: Three-bean chili, jalapeño cornbread, and a southwestern vegetable salad (~22g)
  • Dinner: Stir-fried veggies, sesame orange baked tofu, and brown rice (~21g)
  • Snacks: Peanut butter on crackers, fruit, and trail mix (~20g)

Cholesterol:

• Vegan diets are naturally cholesterol-free. Cholesterol isn’t essential since the body produces its own, and there is no RDA for cholesterol.

Food Allergies:

• For gluten/wheat allergies, many nutritious grain alternatives are available, such as quinoa, millet, and gluten-free bread and crackers.
• Soy allergies can be managed by substituting soy-based products with other plant-based options, such as seitan, nut-based, or wheat-based products.
• Nut allergies can usually be addressed by identifying safe nuts or seeds through testing and finding suitable substitutes in recipes (like for granola, trail mix, or nut butters).

Soy: Too Much of a Good Thing?:

• While soy is a popular vegan protein source, overconsumption of processed soy products can lead to imbalances, as they might crowd out other nutrient-dense foods.
• Aim for two servings of processed soy products daily, and prefer fermented or minimally processed options like tempeh, miso, and tofu.

What if I Felt Unwell on a Vegan Diet?:

• Temporary symptoms like cravings, fatigue, or digestive upset are common during dietary transitions, especially if fiber intake increases too quickly.
• If symptoms last more than two to three days, consult a doctor to rule out health issues.
• One common mistake is not eating enough calories. Vegan diets tend to be lower in calorie density but higher in volume (lots of fresh vegetables, grains, and legumes), so ensure you’re eating enough to avoid feeling tired or hungry.

Common Vegan Pitfalls:

1. Not consuming enough calories: If you’re eating the same volume of food as before switching to a vegan diet, you might not be getting enough energy. Make sure your plate is full of fresh, whole foods.
2. Replacing meat with meat analogs: Relying too much on processed vegan substitutes (e.g., mock meats, vegan sweets) can result in an imbalanced diet. Prioritize vegetables, fruits, and whole grains to ensure a healthy, balanced diet.

1. Be your own cheerleader: the power of self-talk

The power of self-talk is an amazing tool for fostering a positive mindset and reshaping how we approach life’s challenges, including tough situations like health battles. Our brains are incredibly adaptive, and how we speak to ourselves can really impact our mood, stress levels, and even physical health.

Here are some great techniques to enhance your self-talk, particularly when you’re trying to build a stronger, more supportive internal voice:

Talk Out Loud to Yourself:

• Using your actual name when speaking to yourself can create a sense of detachment and objectivity, making it easier to be kind and encouraging to yourself. For example, “You’ve got this, [Your Name], you can do this!” It adds an element of self-empowerment, as if you are your own best friend cheering you on.

Start with Journaling:

• If speaking aloud feels too awkward or challenging, journaling is a great alternative. Writing down your thoughts, whether positive or negative, helps you process and organize your emotions. You can also email yourself or use a note-taking app on your phone to jot down moments of positivity or gratitude—anything that sparks joy or self-affirmation. The act of writing can help clear your mind and reinforce the positivity you want to focus on.

Listen to Your Tone and Words:

• Pay attention to the tone you use when talking to yourself. Is it supportive or harsh? If you find yourself being overly critical, try to reframe your words into something more uplifting and kind. For example, instead of thinking, “I can’t do this,” try, “I may find this hard, but I can take it one step at a time and learn.”

Give Yourself Credit for Small Wins:

• Celebrate your daily successes, no matter how small. Making your bed, organizing a space, or getting through a tough moment are all things worth acknowledging. Positive reinforcement of these actions helps build confidence and shows you that progress is happening. It’s important to remind yourself that these little actions are steps toward bigger victories.

Highlight Your Strengths:

• Reflect on your positive traits or unique skills, like patience, resilience, or creativity. Remind yourself of times when you’ve been resourceful or calm under pressure. Celebrate these qualities because they are part of your power—you’ve used them before, and you can count on them again. Self-affirmation of strengths helps remind you of your inner resources.

2. Move everyday

Incorporating physical activity into your routine, especially when dealing with cancer or any health condition, can significantly improve both your physical and mental well-being. It’s not just about building strength or endurance; exercise has the ability to enhance your mood, reduce stress, and even protect against cognitive decline as you age.

Here are some simple suggestions to make physical activity a regular part of your life, even if you’re working with health challenges or limited time:

Set a Schedule:

• Create a consistent exercise routine by setting a time each day for physical activity. Even if it’s just 10 minutes, the key is consistency. Start by using a timer and dedicate that short amount of time to movement that is separate from daily activities like bathing or meal preparation. This sets a boundary and gives you a space to focus on your own well-being.

Balance Exercises:

• Balance is crucial, particularly for older adults or individuals recovering from illness. Incorporate balance exercises into your routine, such as:
  • Standing on one foot for 20–30 seconds on each leg
  • Heel-to-toe walk: Walk in a straight line, placing the heel of one foot directly in front of the toe of the other.
  • Tai Chi or yoga: These exercises emphasize control, posture, and balance.

Regularly practicing these movements can improve stability and reduce the risk of falls, boosting both your confidence and mobility.

Indoor Activity Ideas:

• If going outside isn’t possible or you want to stay indoors, here are some fun and easy ways to stay active:
  • Dancing: Put on your favorite music and dance around for 10 minutes. It’s fun, energizing, and great for both your body and mind.
  • Yoga: Use videos or apps to follow gentle yoga routines. Yoga can improve flexibility, strength, and mindfulness.
  • Chair exercises: If mobility is a concern, seated exercises like arm lifts, leg extensions, and seated marches can still get your body moving.
  • Strength training: Use light weights or even household items like water bottles to perform simple strength exercises (e.g., bicep curls, squats, or lunges).

Mix It Up:

• To keep your exercise routine engaging and enjoyable, mix up your activities. Try adding strength training, aerobic exercise (like brisk walking or cycling), and stretching. This combination will keep you moving in different ways, which can prevent boredom and also target different muscle groups.

Remember, exercise is not only about physical benefits; it has a huge positive impact on mental health too, especially when you’re dealing with challenging circumstances like illness. Even small movements add up, and each step you take toward building a more active lifestyle is a step toward improving your health and happiness.

3. Use food as fuel

Nutrition is truly the foundation of good health, much like the fuel that powers an engine. The key is choosing the right “fuel” to keep your body running at its best. While healthy eating has countless benefits, barriers like cost, access, or taste can sometimes make it harder to adopt. That’s why it’s important to find small, manageable steps that align with your lifestyle and gradually lead to lasting changes.

Here are some tips from the American Cancer Society to help fuel your body with nutritious foods, and keep things simple by starting with just 1-2 of these at a time to build sustainable habits:

Make plant-based foods the main focus:

• Base your meals around fruits, vegetables, nuts, seeds, and whole grains. These foods are full of nutrients, fiber, and healthy fats, and they help your body perform its best.

Fresh or frozen over canned:

• When possible, choose fresh or frozen fruits and vegetables instead of canned. Canned foods can often have added sugar, salt, or preservatives that are better to avoid.

Read food labels:

• Get into the habit of reading food labels, especially to check ingredients and portion sizes. If an ingredient seems unfamiliar or you can’t pronounce it, it’s a good signal that you may want to choose something else.

Limit sugary drinks:

• Cut back on sugar-sweetened drinks like sodas, sports drinks, and fruit-flavored beverages. They can contribute to excess sugar intake, leading to unwanted health effects.

Reduce red and processed meats:

• Limit consumption of red and processed meats, such as bacon, sausages, lunch meat, and hot dogs, as these are linked to increased health risks. If you do eat red meat, try to choose lean cuts and eat smaller portions.

Swap for healthier proteins:

• Consider fish, poultry, or beans as alternatives to red meat. These protein sources are typically healthier and can provide a variety of essential nutrients.

Go for whole grains:

• Choose whole grain versions of bread, pasta, and cereals instead of refined grains. Switch to brown rice over white rice, as whole grains have more fiber, vitamins, and minerals.

Limit refined carbohydrates:

• Cut back on foods made from refined carbohydrates—things like pastries, sweets, sugary breakfast cereals, and other high-sugar snacks. These can spike blood sugar and offer little nutritional value.

Why These Changes Matter:

Making these small changes over time will help your body get the right nutrients it needs, while also avoiding excess sugars, fats, and preservatives that can negatively impact your health. Over time, these habits will not only support cancer prevention but also improve your energy, mood, and overall vitality.

If you’re looking for more personalized advice, a clinical dietitian can create a tailored eating plan to meet your unique health needs and preferences.

4. Do things you enjoy

Pleasure is truly a cornerstone of a happy and fulfilling life, and integrating activities that bring joy can be an important part of your wellness plan. Even when faced with challenges like cancer treatments, finding time to engage in things you love can help boost your mood and bring a sense of normalcy.

Here are some simple yet effective steps to help incorporate pleasure into your daily routine and build strong social connections for a happier, more supported life:

Make a list of activities you enjoy:

• Start by listing the things that make you feel happy or relaxed, whether it’s reading a book, watching your favorite shows, doing crafts, or taking a walk. Even small moments of enjoyment can have a positive impact on your overall well-being.

Prepare a list for assistance:

• When someone offers to help, it can be useful to have a list of tasks ready. Whether it’s a simple chore or assistance with a specific activity, being prepared helps others support you in ways that are meaningful to you.

Schedule time for enjoyment:

• Try to dedicate a set amount of time each day to something that brings you joy. It might be

Sami Mansfield sounds like an incredible advocate for the wellness of cancer patients! Her work with Cancer Wellness for Life is an essential resource, offering tools and strategies to support physical and emotional well-being for those navigating cancer treatment.

As an exercise specialist in oncology, Sami helps individuals with cancer improve their health and quality of life by incorporating physical activity into their routines. Her role in Oncology Wellness is especially crucial because exercise can have such a powerful impact on overall well-being, especially during or after treatment. It can help manage symptoms like fatigue, improve mental health, and even boost immune function.

By creating resources that hospitals, healthcare organizations, and nonprofits can use, she’s ensuring that people living with cancer have access to tools that can support their physical recovery and emotional resilience.

Her approach seems to combine both science and compassion, recognizing that wellness in the face of cancer is not just about fighting the disease, but about supporting the person as a whole — physically, emotionally, and mentally.