Sonia Morrison

Walking More Effective than Chemo

Sonia Morrison — Thu, 04 Apr 2013 00:07:08 +0000

Here I am in beautiful Costa Rica. As a caregiver myself, I like to practice what I teach and am here doing some self-care time with my partner, after caring for my brother in southern California for a few months. Walking is one of my favorite ways to exercise. Happiness abounds as I soak in this beautiful world. Last week was great in Santa Cruz, CA when I enjoyed nine hours of beach walks, with the six dogs. Now I am dogless here at Monteverde, Costa Rica enjoying the mountain hikes, with birds chirping in the warmth and breeze. I want to share this interesting article on the value of self-care, especially, walking. In my opinion dogs are great for stress reduction for multiple reasons. Dogs are very attuned to body language and energy. They give unconditional love and are very present in the moment. Dogs are the only other mammals that experience the feel good hormone oxytocin. Get a dog and get going. Walking is better than chemotherapy for colon cancer, according to two large recent studies. For more on the six principles of self-care, read The Heart of Caregiving, A Guide to Joyful Caring. I have bolded the most poignant points in this article from www.medscape.com.

Walking Improves Cancer Outcomes
by John L. Marshall, MD Mar 15, 2013

Hello, everyone. This is John Marshall for Medscape. Let me ask you a question: How much exercise did you get this week? I am in training with a team for a big, long race. We are exercising to get ready for that, so last week I ran almost 14 miles total. I was quite proud of myself. (I am hurting so much this week that I can’t run at all, but that’s another story.)

What do you think about running, exercise, and physical activity and your risk of developing cancer? A lot of data is emerging on this subject. Just in the last few months, 2 very interesting studies have been published on the relationship between exercise, physical activity, body mass index, and colorectal cancer. I thought it would be useful to pause and think about this a bit.

The data from the larger of these studies[1] come from Harvard’s Nurses’ Health Study and the Health Professionals Follow-Up Study. It includes roughly 150,000 people. Every year these participants receive a long survey asking, for example, “How much broccoli do you eat? How much exercise do you get?” In essence, the answers provide a snapshot of participants’ nutrition and exercise for the whole year. Of course, we assume that these people are pretty good reporters and give us pretty good data, although if you asked me today how much exercise I get I would say a lot, whereas if you had asked me a few months ago, I might have answered differently. So, there is an innate problem with this kind of survey data but they overcome that with size. Around 150,000 people were involved in the larger study, and 2300 people were involved in the other.
The Beta-catenin Connection

Let me focus on the one from the Harvard group first. Of the 150,000 people surveyed, 861 patients developed colon cancer. This group of 861 patients with colon cancer has been studied several times, but in this analysis, investigators looked at the Wnt/beta-catenin pathway that was measured within their tumors and then cross-referenced that with physical activity and body mass index.

They found that body mass index and physical activity correlated with the kind of cancer you got. If you did not have this Wnt/beta-catenin pathway upregulated and you had a high body mass index, you were at higher risk for the tumor being beta-catenin-negative.

[This suggests the possibility of] a metabolic reason or a gene pathway linking overweight and inactivity with the kind of colon cancer a person develops. This is great science and great for hypothesis generation. Would I start testing everyone’s tumor for this? No. It is more of a mechanistic kind of study.
Walking Improves Outcomes

The second study[2] is “ready for prime time” and applicable in your clinic if you are not doing it already. In this study, published in the Journal of Clinical Oncology in January, investigators identified 2300 people [with invasive, nonmetastatic colorectal cancer] and measured how much exercise they got before and after their diagnosis. This is fascinating data, showing that those people who were more physically active both before and after their diagnosis of colon cancer had much better outcomes.

These patients needed only a minimum 8.75 MET (metabolic equivalent) hours of recreational exercise per week, or the equivalent of 150 minutes a week of physical activity — basically, walking. So, I often prescribe a dog for patients because they will have to walk their dog. Insurance won’t cover that, by the way. We have tried.

If you engage in that much physical activity before and after [a colon cancer diagnosis] the risk reduction [in all-cause mortality] is 0.58. That is better than any chemotherapy we have ever given to anyone. Physical activity after diagnosis, and certainly pre- and post-, is better, but even if you just pick it up afterwards, you will have a significant improvement in outcome. If you are a couch potato and do not exercise, your risk goes the other way, to risk escalation, with a 1.36 hazard ratio [for all-cause mortality].

Exercise should be an important part of every discussion that we have with patients with colorectal cancer. I think the same type of data is available in breast cancer. Whenever I have finished with adjuvant therapy in a patient, I give them this talk. I prescribe the dog and make sure they exercise. I know my colleagues around the country do this as well. You need to harp on patients: “Now is the time for intensive physical activity. You always said that you wanted to get in shape. Well, now is a good time to do it, and with good reason, because the magnitude of benefit of the physical activity may be, in fact, greater than the magnitude of chemotherapy.”

The next time you find yourself in one of those difficult conversations with patients who have stage 2 colon cancer and want chemotherapy or something additional, perhaps recommend exercise instead. Better benefit, maybe, than chemotherapy.

This is John Marshall for Medscape. Go and get yourselves some Nikes instead of chemotherapy.
References

Morikawa T, Kuchibal A, Lochhead P, et al. Prospective analysis of body mass index, physical activity, and colorectal cancer risk associated with β-catenin (CTNNB1) status. Cancer Res. 2013;73:1600-1610. Abstract

Campbell PT, Patel AV, Newton CC, et al. Associations of recreational physical activity and leisure time spent sitting with colorectal cancer survival. J Clin Oncol. 2013;31:876-885. Abstract

Medscape Oncology © 2013 WebMD, LLC
Walking Improves Cancer Outcomes. Medscape. Mar 15, 2013.

Free Thirty Minute Coaching Session

Sonia Morrison — Fri, 22 Mar 2013 20:40:47 +0000

CAREGIVERS!
I am offering a Free Thirty Minute Coaching Session to a limited number of people, this week of March 22-29, 2013. As a bonus for taking action, I will also send the first ten people an Introductory CD to my 14 CD set series on Success and Happiness. If you like the Introduction, I will loan you my personal set.

7 Glasses of Wine Decreases Strokes?

Sonia Morrison — Sat, 09 Mar 2013 15:28:53 +0000

Maybe I should start drinking wine? The French and Spain seem to have something in common with wine and the Mediterranean diet. Medicine takes a rare look and finds evidence of the role diet plays in decreasing the risk of stroke, heart attack and death. Since both of my parents died of heart attacks, this really gives me food for thought. Would this Mediterranean diet make all of us, caregivers, more happy and fit? What do you think? Here’s to your health and happiness, cheers!
Dr. Eric Topol, the new Editor-in-Chief of Medscape, talks about the Mediterranean diet study. This is a study that was published in the February 25 New England Journal of Medicine.
Clinical Impact of the Mediterranean Diet Study
“This is the largest randomized trial to date. The Mediterranean diet has been studied previously in randomized trials but not in a trial as large as this. It is fascinating that this was a study of more than 7400 individuals who were randomly assigned to 3 different diets. Two were Mediterranean diets enriched with either extra-virgin olive oil or nuts and other
7 Glasses of Wine per Week
Mediterranean foods, both including more than 7 glasses of wine per week. The control diet was a low-fat diet, which some people have argued is not an ideal control. There was very good compliance with the diets in this large number of people for many years. The primary endpoint was death, heart attack, or stroke. There was a very important significant reduction of this cluster endpoint in the Mediterranean diet groups. Particularly noteworthy, even by itself, was the reduction in stroke.
Compelling Dietary Evidence
We now have dietary evidence that is fairly compelling. The absolute size reduction was not large, but the fact that the Mediterranean diets tested in this trial had such a positive impact gives us some anchoring about a diet that does lower critical cardiovascular endpoints. For many years, there has been discussion about this low-fat diet and whether it had a meaningful clinical impact. At one point, the Mediterranean diet was very much supported by the American Heart Association and other organizations. Now we see that it appears to be superior. The trial has had criticism, particularly honing in on the low-fat control arm of the study, but nonetheless, the evidence is compelling.
Why Is This Trial Unique?
It was funded by the Spanish government. This is a country that isn’t known these days for having extraordinary resources to fund research, but the government of Spain got behind an important trial, perhaps the most impressive diet-randomized trial that has been performed. We have to give a lot of credit to them, because this trial was done with that level of funding and with superb investigators throughout the country of Spain, and it makes a lasting contribution. We are always in search of more information about what we eat, and this is welcome. It is particularly nice to know that you can have 7 glasses of wine or more each week and it might have a favorable effect.”

The Heart and Boot Camp

Sonia Morrison — Mon, 18 Feb 2013 18:53:50 +0000

The Heart of Caregiving, A Guide to Joyful Caring

Sonia Morrison, HC72 Student, Santa Cruz and Long Beach, California

How teachable are you? Are you willing to change things in your life? The most important thing I learned through the HCT program is how invaluable persistence and commitment are. CEO Hilton Johnson states, “Building a successful small business from scratch is like going through boot camp in the Army. You wouldn’t want to do it again but you wouldn’t trade the experience for a million bucks.”

As a RN for 22 years, I find that seemingly small simple things have made a big difference to caregivers and their families. For example, when assisting someone, cradling instead of grabbing brings more respect and keeps both of you safer. I have a burning desire to affect positively the quality of life for caregivers and their loved ones. This passion to bring more joy into the world of caregiving is what led me to join the HCT program and to write my book, The Heart of Caregiving, A Guide to Joyful Caring.

Embracing a step-by-step approach, Hilton’s clear vision for coaching success has been enlightening. As Hilton states, “The most important skill in business to master is a good presentation. It will take you about two hours a day for three months to learn a good sales presentation from start to finish.” This information allowed me to be happy now, while striving for improvement.

My wish is to provide this same happiness and improvement to caregivers. Many caregivers struggle to continue working outside the home, while providing care for family members. Fitting self-care activities into already busy days can result in depression. Coaching caregivers to create baby steps based on their values and find other supportive resources can make a profound difference in the quality of life for themselves and the lives they touch.

As I continue to share The Heart of Caregiving, A Guide to Joyful Caring in my community, I am creating audio versions of the six chapters. Each chapter includes one of my principles for self-care and giving care. In addition, I am currently collaborating with the leaders and coaches in the “Secrets to Life Coaching Program,” while building my awareness, understanding and experience with group coaching.

Sonia Morrison, HC72 Student, Santa Cruz & Long Beach, California
RN, Case Manager, Author, Coach
www.soniamorrison.com
sonia.morrison@gmail.com
831-588-2152 PT

Deep & Wide-Self First

Sonia Morrison — Sat, 09 Feb 2013 19:36:17 +0000

DEEP AND WIDE

There is a misconception among many family members and healthcare professionals alike, that you must do everything for the person you are providing care for. Some parents and teachers, as well, hold this belief. and are confused about this issue.
To Avoid Anxiety, Burnout, Depression, Illness and Injury
Start with yourself first, giving focus to what you want, specifically.
Decide what you will give to provide solutions to the challenges.
Take action as soon as possible, at least one small step within 24 to 48 hours.
Create a definite written weekly plan to accomplish.
Clarify your statement of intention to fulfill your purpose.
Fuel your mind, as well as your body with healthy options.
Read out loud, with a smile. Read it and feel the feeling, as if it has already been accomplished. Repeat each morning and evening and every other time you think of it.
You first, other person second, just like putting on your own oxygen mask first. An anxious, burnt-out, depressed, ill or injured family member, caregiver or partner is unable to provide effective care. Allow others to be independent and to do as much as they are able for themselves.

Bring Your Valentine February 13th

Sonia Morrison — Wed, 06 Feb 2013 04:04:51 +0000

Carehouse Healthcare Center presents
Ms. Sonia S. Morrison
25 years of experience, RN Case Manager
Most recently at Western Medical Center
Sonia will be speaking about her newly released book, her story
through the world of healthcare in search of
Balance and Focus:
Drawing and Book Signing • Refreshments
RSVP by February 8 • 714-335-5598
email: admcarehouse@skilledhc.com
www.soniamorrison.com or sonia.morrison@gmail.com
“The Heart of Caregiving:
A Guide to Joyful Caring”

Wednesday, February 13, 2013 • 5:00 pm

Carehouse – 1800 Old Tustin Ave, Santa Ana 92705

5 Steps to Forgiveness and Joy

Sonia Morrison — Thu, 31 Jan 2013 06:43:36 +0000

Forgiveness: What is Affecting Your Life and Health?
Identify a situation, action, or person you feel needs to be forgiven, an experience from the past, which comes to your mind often. Recall your feelings, thoughts, and emotions on the subject.
Overcome Negatives From The Past
Having identified and thought about a person, action or situation, you are now ready to begin the steps of forgiveness. It is important to note you don’t have to agree with the actions of the other person or the event in order to forgive. You are forgiving for your own sake, not someone else’s. Until you forgive the past, this other person or event is controlling your life. This is true, even if the other person is no longer alive.
5 Steps Carried Out With Feeling and Emotion
1) Forgive yourself. You must forgive yourself for allowing the event to affect your health.
2) Forgive the other person. Forgive the other person for any harm he or she may have caused you.
3) Give the other person permission to forgive you. Maybe you did something you weren’t aware you did. It is not recommended that the other person knows you are taking this step. You are doing this for you!
4) See the good in the situation. Learn the lesson the situation taught you.
5) Be thankful! Be thankful for the experience and the lesson it taught you and wish everyone well.
This is from the 2007 Morter Health System and I use this in my coaching practice and for myself.
I hope you get as much out of this exercise as I do, each time I practice it. Please let me know.

Hey, Look What I Found!

Sonia Morrison — Tue, 29 Jan 2013 16:31:00 +0000

Excellent ideas and baby steps abound in this newly discovered resource for caregiving principles.
My honey would love it and he is not even a caregiver!
Please let me know what you think, comment here or sonia.morrison@gmail.com
Explore this terrific FREE Round Tuit for Caregivers — Every MONDAY site, http://www.boomertoboomeronline.ca/

134: A Round Tuit

How many times have your said to yourself you were going to do something once you got a ‘round tuit’. Here is a round tuit you can use every Monday… so there are no more excuses.
Monday as a January 1st
Now you can think of each Monday as a January 1st. Rather than just having 1 time per year to set new healthy goals, you now have 52! An extra 51 reasons to focus on doing something healthy for yourself each MONDAY.
Those of us who are caregivers know how challenging our roles are and how important it is to stay healthy – mentally, physically and emotionally. We talk to thousands of caregivers and hear words such as frantic, frazzled and frustrated. Below are 25 simple tips you can use to help keep yourself healthy.

25 Healthy Tips for Caregivers

Begin your week on the right track. Determine how you’ll approach your caregiving tasks by breaking down each day into increments: what absolutely needs to be done now, what can wait, what can be done by someone else and what really does not have to get done.
Arm Yourself With Knowledge
Arm yourself with knowledge. Learn about your loved one’s disease. Knowing will help you anticipate, understand and be ready for physical and emotional changes. Here is an excellent source of over 1,000 caregiver resources – all easily searchable.
Call A Helping Hand
Call a helping hand. Everyone needs a little support sometimes! Make it known to your family members that you may need help at some point and that you expect family to pitch in.
Keep In Touch
Keep in touch. Set aside an hour or so each Monday to connect with friends and family. Say hello or just shoot the breeze by phone, email, or by sending a tweet or posting on Facebook.
Take Cat Naps
Take cat naps. They work wonders. Healthy sleep patterns suffer when caring for an elder, so revive your energy this week by grabbing 40 winks – or just lying down and relaxing – during the day when you can.
Quality Time With Your Loved One
Make quality time with your loved one. Sit with the person you’re caring for this week and look at photo albums, read together, or just talk about the “good old days”. This unhurried time together can be genuinely relaxing and rewarding for both of you.
Pat Yourself on the Back
Pat yourself on the back. Give yourself the credit you deserve this week! End each day reminding yourself that you did everything you could for your loved one and that you’ll do your best again tomorrow.
Move It Monday
Move it Monday. Exercise helps recharge mind and muscle, so get moving for yourself and your loved one this week. Take a break from caregiving by making exercise part of your schedule: even a half hour of activity helps!
Strike Some Balance
Strike some balance. It can be difficult to balance your own needs with caring for your loved one, but minding your own health and well being will make you a better caregiver. Consider what you can do to put your health first this week.
Restock Monday
Restock Monday for health’s sake. Save yourself a headache by restocking your vitamins and medications at the start of the week. Have all your OTC, Rx medications and home health care supplies ready to go. This means less stressful days in the week ahead! A convenient option is to have home medical supplies delivered to your doorstep. Here is a resource for that.
Regular Check-Ups
Don’t miss your regular check-ups. While it may seem that you just don’t have time to see your doctor or dentist, do your best to have regular check-ups. It will prevent problems down the line and ensure that you’re at your best. If it’s been a while, make an appointment this Monday.
Laughter In Your Life
Keep laughter in your life. Have your “Me Time Monday” by seeing a funny movie, or reading a funny book. You can use Netflix, TiVo or your DVR to watch a movie on your schedule. Watch with a friend and laugh in good company.
Hobbies A Habit
Make hobbies a habit. Love to sketch, bake, ride your bike or play an instrument? Be sure to fit your favorite activity into your Me Time schedule. It will help you recharge and stay positive.
Veggie Adventure
Have a veggie adventure. Fruits and vegetables are both delicious and healthy, so try to sneak more into your diet! Having a Meatless Monday is an easy way to start your week with the extra nutrients you need to care for yourself and others.
Say Time Out
Learn how to say time out. Constant caregiving can leave you feeling burned out, so listen to your body’s cues. If you’re feeling hungry, angry, weary or isolated, take the time you need for your own wellbeing. Consider scheduling some Monday Me Time as your weekly rejuvenation.
Respite Care Resources
Use respite care resources. Caring for a loved one who needs constant attention is hard work, so find a helping hand this week. Local short-term respite care services can offer the break you need to run errands or do something for yourself. One example is Visiting Angels. There are many other resources located here.
Favorite Things
Find time for favorite things. Schedule a weekly pampering activity like lunch with a friend, a haircut, massage, or trip to the movies – even an hour of indulgence can make you feel good and reduce stress.
Make Now, Munch Later
Make now, munch later. Make mealtime more enjoyable by cooking extra portions when you have the time and freezing them for later. Take the time you would have spent cooking and savor your favorite dish with music, candle light or a glass of wine.
Keep A Diary
Keep a diary. Start your week by writing down your thoughts in your journal. Use this space to acknowledge your feelings and to plan your caregiving and personal activities. Use Monday to look back on the previous week, make changes, and acknowledge your hard work.
Get Technical
Get technical. Learn how to use the internet to get and stay connected! There are many online resources for caregivers, including message boards, Facebook communities and Twitter feeds. Plugging in can help you get the advice and support you need, so start researching this week.
Care of Yourself
Recommit to take care of yourself. When you find yourself breaking your promise to mind your health, renew your commitment. Use each and every Monday to focus on your goals to maintain the momentum you need to make real change.
Slow and Steady
Slow and steady to lose weight. Being overweight can affect many aspects of your health, so check your BMI this Monday. If you need to lose weight, take it slowly. One to two lbs. per week is a healthy and sustainable weight loss goal.
Be Good to Your Heart
Be good to your heart. There are no visible symptoms of high cholesterol, and excess levels can lead to a heart attack – so know your numbers. Make an appointment to have your cholesterol checked this Monday.
Healthy Headlines
Make healthy headlines. This week, record your healthy activities in a journal. Then look back next Monday on everything you’ve accomplished and set goals for the following week.
Monday Meet-Up
Do a Monday meet-up. Begin the week with a bit of fun! Pick an activity that you enjoy and find a group or club that shares your interest. Or simply chatting with another caregiver over a cup of tea of coffee can be relaxing.

Article Source: The CareGiver Partnership

Nursing to Coaching

Sonia Morrison — Sun, 27 Jan 2013 18:06:33 +0000

Sonia Morrison's The Heart of Caregiving, A Guide to Joyful Caring

How teachable are you?
Are you willing to change things in your life?
The most important thing I have learned through the health coach training program, is how invaluable persistence and commitment are. Hilton Johnson Coach Trainer states, “Building a successful small business from scratch is like going through boot camp in the Army. You wouldn’t want to do it again but you wouldn’t trade the experience for a million bucks.”

Small Simple Things
I found that seemingly small, simple things to me, as a Registered nurse for 22 years, has made a big difference to caregivers and their families. For example, when assisting someone, cradling instead of grabbing, allows them to feel more respect and keeps you, both, safer. I have a burning desire to positively affect the quality of life for caregivers and their loved ones. This passion to bring more joy into the world of caregiving has led me to join Hilton Johnson’s Health Coach Training program and write the book, The Heart of Caregiving, A Guide to Joyful Caring.

Step By Step
Hilton’s clarity on the reality for success in coaching, with the step by step approach, has been very enlightening. As Hilton states, “The most important skill in business to master is a good Presentation. It will take you about two hours a day for three months to learn a good sales presentation from start to finish.” This information allowed me to be happy now, while striving for improvement. My wish is to provide this same happiness and improvement to caregivers.

Struggle and Depression
Many caregivers struggle to continue working outside the home, while providing care for family members. Challenges arise for fitting self care activities in and can result in depression. Resources and baby steps, which are created in collaboration with the values of each caregiver, and may make a profound difference in the quality of life for themselves and the lives they touch.

Audio Chapters Coming Soon
As I continue to share The Heart of Caregiving, A Guide to Joyful Caring in the community, I am creating audio options for the six chapters in The Heart of Caregiving A Guide to Joyful Caring, Each chapter includes one of the principles for self care and giving care. In addition, I am currently collaborating with the leaders and coaches in the “Secrets to Life” Coaching Program, in order to build my awareness, understanding and experience with energy in groups.

Sonia Morrison RN, Case Manager, Author, Coach HC72
831 588-2152 Santa Cruz and Long Beach, CA 714 312-6114 (PST)
Sonia.morrison@gmail.com http://www.soniamorrison.com

Thoughts for Father’s Day

Sonia Morrison — Fri, 15 Jun 2012 13:43:26 +0000

Action Speaks Louder than Fears

In thinking about role models, mentors and heroes, I asked my partner who his hero. He named women in the movies who do not scream and fall down. This percolated a stream of thought about how I admire all the times I and others have taken action and how much better it feels to do so. Taking action has been something most dads are good at, in order to provide for their families. Some dads are excellent at being fit, having fun in life, being free with their time for friends, family. Some dads are great with finances and future thinking.

These are the six principles of care; fit, fun, free, family, finance and future that help create and maintain a balanced life. Many dads and others have had an experience of fear blocking the next step. A book from 1959 reprinted in 2007 has some great tips. Here is a list of fears and effective actions from page 54, The Magic of Thinking Big by David J. Schwartz.

Embarrassment because of personal appearance. Improve it. Go to a barbershop or beauty salon. Shine your shoes. Get your clothes cleaned and pressed. In general, practice better grooming. It doesn’t always take new clothes.

Fear of losing an important customer. Work doubly hard to give better service. Correct anything that may have caused customers to lose confidence in you.

Fear of failing an examination. Convert worry time into study time.

Fear of things totally beyond your control. Turn your attention to helping to relieve the fear of others. Pray.

Fear of being physically hurt by something you can’t control, such as a tornado or an airplane out of control. Switch your attention to something totally different. Go out into your yard and pull up weeds. Play with your children. Go to a movie.

Fear of what other people may think or say. Make sure what you plan to do is right. Then do it. No one ever does anything worthwhile for which he is not criticized.

Fear of making an investment or purchasing a home. Analyze all factors. Then be decisive. Make a decision and stick to it. Trust your own judgment.

Fear of people. Put them in proper prospective. Remember, the other person is just another human being pretty much like yourself.

Give me a fish and I will eat for today; teach me to fish and I will eat for a lifetime. Teach children subject matter, and they have perishable information; teach them how to learn, and they have knowledge and independence for the rest of their lives.

To enable is to supply with the means, knowledge, or opportunity to be or do something — to make feasible or possible.

What are your goals / six principles of care for this Father’s Day weekend?

What actions are you taking to be fit, have fun, be free with your time and thinking with family, finance and future?