What’s cooking in our kitchen?

Salmon and king prawn skewers with citrus quinoa saladfrom Dale Pinnock The Medicinal Chef: Eat Your Way to Better Health, 2013

This dish delivers masses of minerals, fatty acids and protein – is low GI and high in B vitamins that will help to combat fatigue. Ask at the counter to have the fish skinned. Serves two people – a great opportunity to invite a friend over and enjoy a healthy meal together.

This program is funded by the Victorian Government and delivered in partnership with BreaCan and the Australian Cancer Survivorship Centre

BREAST CANCER NETWORK AUSTRALIA Issue 1, September 2014

Finding support from those around us

Welcome to the first issue of the Active and Well After Breast Cancer monthly newsletter.

This issue focuses on finding support from the people around us. We know that when people feel supported they are generally more likely to sustain positive changes to their health and wellbeing.

For those of you who attended the Flemington Active and Well After Breast Cancer information day in September, you would have heard some inspiring stories from Raelene Boyle and connected with women within your local area.

With the busy lives we lead, we know that connecting face-to-face with others can be difficult. One of the ways BCNA can help you to connect is through our online network. To find out how to join this wonderful online community, see page 4.

This issue features stories about Active and Well community members and information to help guide you through all things health and wellbeing! Look out for what’s cooking in our kitchen, there is a fantastic recipe to help you combat fatigue.

Remember, this newsletter is for you! If you have any feedback or suggestions we would love to hear from you! Please email the Active and Well team at communityprograms@bcna.org.au.

We are thrilled to be supporting you as you embark on your journey to living well.

Finally, if you haven’t already provided your mobile number, phone 1800 500 258 to make sure you receive our weekly motivational SMS.

Keep in touch.

Steph Fletcher, Programs Officer

Ingredients

1 large salmon fillet, skinned

and cut into cubes

100g raw king prawns

(peeled weight)

100g quinoa

2 teaspoons vegetable stock powder

or 1 vegetable stock cube

15g fresh parsley, finely chopped

1 lime, zested

Sea salt

Black pepper

www.bcna.org.au

Method

1. Preheat the grill to high. Take some presoaked wooden or metal skewers and thread alternating cubes of salmon and king prawns onto them. Season with salt and pepper. Place under the grill for about 10 minutes, turning them 2–3 times.

2. Bring a pan of water to the boil and add the quinoa. Add a couple of teaspoons of vegetable stock powder or a vegetable stock cube to the water to give greater depth of flavour, and cook for 10–15 minutes. When cooked, the grains should look translucent and have little white tails on the side.

3. Place the cooked quinoa into a bowl and stir in the chopped parsley. Add the zest and juice of the lime. Season with salt and pepper and stir well.

4. Put some of the quinoa salad onto serving plates and place the cooked skewers on top. Serve with a rocket salad.

Fatigue and physical activity

It’s not visible or obvious and yet fatigue can be one of the most distressing side effects of treatment for breast cancer.

Fatigue is common among women who have been diagnosed with breast cancer. Depending on why you are fatigued, experts suggest it can last anywhere from three to 12 months, or longer after active treatment (surgery and/or chemotherapy and/or radiotherapy) has finished.

The good news is there are ways to reduce fatigue and improve your quality of life.

It may seem counterintuitive, but researchers suggest that regular physical activity actually increases energy and reduces fatigue.

Some things that can help include:

• Gradually incorporate gentle physical activity. Did you know that if you time your activity for earlier in the day it’s been shown to greatly assist in reducing fatigue?

• Break up your activity with small rests in between. Don’t bite off more than you can chew – start slowly and build up the amount and duration over time. Try a gentle 10 minute walk in the morning, and again in the afternoon and evening.

• Speak with your doctor. There may be other treatments you can explore, for example, particular supplements may address factors contributing to your fatigue such as anaemia.

More information

BCNA’s website has more information about fatigue. Visit www.bcna.org.au.

Breast Cancer Care UK website has more information and resources. Visit: http://www.breastcancercare.org.uk/

Cancer Council Australia may be able to connect you with subsidised allied health services. To find out more information, phone the Cancer Council Helpline, a free telephone information and support service, on 13 11 20.

Top tips for managing fa

tigue

Women in the ‘Get Active and

Keep Well’ online group have

shared these ideas:

• Commit to moving for five minutes

every day. Often your five minutes

will turn into 10 minutes which may

roll into 15 minutes. Any activity

counts and will help to improve your

energy levels.

• Make your daily walk more enjoyable

by choosing a scenic trail and a friend

to share it with.

• Eat well, keep hydrated and

laugh often.

with an exercise, the Pinkmoves instructors can provide them with an alternative option to suit their ability that will still give a similar benefit.

What are the instructors most looking forward to about the 12 week program?

They love seeing the enthusiasm from these clients as they progress from week to week. However, I think the most important part is the strong bonds and friendships that are formed within the groups, as well as with the clients and the leader. The leaders are hoping that the clients will continue on with their fitness goals and hopefully move into another suitable program.

Can you provide our women with some tips about how to get started and maintain physical activity?

1. Find a program that is suitable for you – such as Pinkmoves. You may need to check with your doctor about doing some low to moderate intensity exercise.

2. Make sure you have all the information that you need.

3. Ensure you have shoes that fit well and comfortable clothing to wear.

4. Put aside time in your diary for your preferred exercise and organise your schedule around this. Always arrive about 10 minutes early to allow some time after the class for socialising with others over tea or coffee.

The Pinkmoves program also features fortnightly sessions presented by BreaCan that cover a range of interesting health and wellbeing topics.

Profile: Amanda Doring

We know that being active can be daunting for many women who have been diagnosed with breast cancer. We spoke to YMCA National Training Coordinator and Pinkmoves Leader, Amanda Doring, about the importance of peer support for women wanting to embark on improving and maintaining a healthy lifestyle.

How important is peer support as women start to make changes to their health and wellbeing?

Getting started is always the hardest part. If women start their exercise program with a friend they are much more likely to stick to the program. Peer support allows women to talk about the issues that they’re facing, their goals and how they plan to achieve these. Exercising with others is also good encouragement and can help women overcome hurdles in order to achieve their goals.

Can you tell us a bit about the Pinkmoves instructors and how they will support women taking part in the program?

All our Pinkmoves instructors are specifically trained in delivering exercise to clients who have had breast cancer. They understand the barriers associated with starting and maintaining an exercise program, and are able to provide modifications for clients according to their individual needs. If a client is struggling

L-R: Liz Beardall, Amanda Doring, Merrylee Purchard & Judy Samutt.

To join Pinkmoves please contact the centre manager at your preferred centre:

Ascot Vale Leisure Centre – 9375 3411

Northcote Aquatic and Recreation Centre – 9486 7200

Get connected – How to join BCNA’s online network

BCNA’s online network helps you connect with others, no matter where you live and at any time of the day or night. It provides a free, easy and effective way to connect people with similar interests. It can be a rich source of encouragement and support, particularly as we work towards improving our health and wellbeing. Connecting with others offers support that is critical to maintaining positive new habits! The ‘Get Active and Keep Well’ online group is a safe space for like-minded BCNA members to share ideas, tips and experiences regarding health and wellbeing. We encourage you to join in the conversation!

Joining the online network is easy! Just follow these simple steps:

1. Visit www.bcna.org.au and click on the green ‘Join our network’ button at the top right of the screen.

2. Fill out some basic information about yourself and click ‘submit’.

3. Check your email for confirmation. Use the details sent to you to login and fill out your profile.

4. Search for and join the ‘Get Active and Keep Well’ group!

If you get stuck, you can visit the ‘Help’ page on the website or phone BCNA on 1800 500 258.

Helpful services, people and apps

Our friends at BreaCan and VicHealth have new phone apps!

The BreaCan Information Navigator app is for women who have been diagnosed with early breast cancer. It is a stepping stone to finding quality current information from reputable sources about a range of breast cancer related topics.

To download the BreaCan Information Navigator app, visit iTunes or Google Play for Android.

VicHealth has created an app that encourages people to connect and take part in any physical activity, when and where they want. The app is called TeamUp and is a clever way to overcome the most common barriers to being more active, such as time, transport, social isolation and cost.

To download the TeamUp app for iPhone, Android or Facebook, visit teamup.com.au.

If you have any feedback or suggestions for this newsletter, please email communityprograms@bcna.org.au or phone BCNA on 1800 500 258.

For more information about our project partners:

Australian Cancer Survivorship Centre www.petermac.org/cancersurvivorship or phone 9656 5207.

BreaCan Gynaecological and Breast Cancer Support www.breacan.org.au or phone 1300 781 500.

Top songs to move toHere are some of the favourite workout tunes women in the ‘Get Active and Keep Well’ online group recommend:

• Try – P!nk

• I am Woman – Helen Reddy• I Get Around – The Beach Boys• Day Tripper – The Beatles