I promised two weeks ago when I wrote Sunday Seven: Seven ways to fine-tune your health that I'd be back to offer seven more grand ideas for optimizing your physical and emotional well-being. Here I am, with a mini-list of suggestions I gathered a while back from a newspaper article. If you don't already practice these strategies, then why not give them a try.

Eat breakfast

It's the most important meal of the day -- really. A breakfast high in complex carbohydrates and protein creates energy. Energy kick-starts metabolism and helps our bodies burn fat. We all know what fat does. It weighs us down and contributes to all kinds of health problems.

Get your sleep

Sleep restores our bodies. Sleep-deprived folks secrete more leptin, a protein hormone that increases appetite. Larger appetites increase food consumption. Increased food consumption spikes the risk of obesity. And so on. You know the drill.

As soon as I was diagnosed with breast cancer, I started reading, researching, and investigating. I hunted down every bit of information I could find about the disease that had somehow tunneled through my breast tissue. What I found kept me in the know. I felt informed and in control -- and a bit skittish too.

My doctor once told me to stop reading. It was causing me too much worry, too much unnecessary stress. And while I didn't stop reading altogether, I did cut down on my Internet research. Since anyone can post anything on the Internet, it can be an iffy source of information. So iffy that some doctors -- like mine -- have expressed concern.

Doctors may be able to breathe a sigh of relief, though. According to a study published in the April issue of the International Journal of Medical Informatics, using the internet generally convinces patients that their doctors are right on track with their medical opinions.

Source: MAMM magazine, May/June 2007

Seven ways to reduce stress:

1. Exercise for 30 minutes Every Day

Exercising 30 minutes a day is one of the best things you can do to help relax. It helps you to keep fit and a fit person is obviously a happy one. It also helps to pump the blood around your body and whilst you are doing exercises chemicals are being released from your brain to help the way you feel.

2. Listen to Relaxation Music

Listening to the right type of music is really important when you are trying to reduce stress and find your inner peace. Some music when listened to, whilst stressed, can in fact heighten your stress levels. One type of music, which research has shown to help reduce stress is Baroque music. This music is written so that there is only 60 beats per minute and funny enough that is what our heart rate should be. The baroque music has been found to increase the alpha waves in your left and right sides of your brain which help improve your learning ability, creativity and calmness.

Many corporate trainers are now turning to baroque music during memory training sessions to help their students improve their comprehension and their memory.

3. Meditate for 20 minutes In The Morning and Evening

Meditation is a great way to help relieve your stress. When done correctly it should release you from your mind and allow it to focus on peace. Meditation when you first start our can be a little tricky and it honestly does take some time to learn. There are many great articles on how to meditate, but you can easily start off by simply sitting in the corner, closing your eyes and listening to music like the Baroque music.

Some meditation masters will also encourage you to listen to natural sounds during meditation and even recommend the use of incense during the meditation process to help break the stress in your body.

"What one thing did you learn at Canyon Ranch?" my dad asked me the other day. We hadn't yet fully discussed my April trip to this Arizona health and healing destination and so he wanted to know what I had absorbed during my four days in the desert. I couldn't possibly name just one lesson I'd learned. But I could sum up all of my lessons in one broad category. This is what I told him: I learned how to change my lifestyle.

I learned how to change the way I live while at Canyon Ranch. I've since come to realize this is what most of us need to do to rid ourselves of our bad habits, our unhealthy ruts. There's nothing temporary about getting healthy. It's takes a lifetime commitment. I lacked commitment before Canyon Ranch. I have commitment now.

I'm committed to eating right, exercising, minimizing stress, processing my anxiety, focusing on family, prioritizing, and so much more -- all because of cancer and what I learned at Canyon Ranch.

When you're knee deep in the mess of stress, anxiety, disappointment, panic, fear -- you name it -- isn't it nice to escape for a moment, to feel relief from the burden of heavy emotion? I think so. And I happen to know from personal experience a few techniques that have a calming effect on the most overworked of minds. I'll make it brief, because I know reading volumes of self-help advice is not what's on your worried mind.

• Listen to a favorite song, or any song. It will shift your focus and put your mind in the context of the song. You may even feel recharged and motivated.

• Write down your thoughts. Just write. Don't worry about grammar, spelling, or sentence formation. Just jot down what's on your mind. Transfer your emotion to paper -- or the computer screen -- and see how relieved you can feel.

In this Worthy Wisdom series, I have been spouting off all sorts of grand ideas about health and healing, diet and nutrition, exercise and fitness. What I share all comes from Canyon Ranch in Tucson, Arizona. I spent four days there. I plan to spend a lifetime practicing what their experts preach.

Canyon Ranch worked for me. I bought into every one of their healthy living approaches and for the two months since I've departed this desert destination, I've done just about everything right -- the eating, the exercising, the de-stressing. And as I sit here eating a bowl of red raspberries instead of a bag of chips and handfuls of M&Ms, I think it's only fair I make a confession.

I've made many attempts at changing my lifestyle. I've gone without sweets several times in my life, only to later reintroduce them into my daily routine and inevitably go way overboard on my consumption. The same goes for soda. There have been times when I've obsessed about exercise. And times when I've let it go altogether. My stress levels have been up and down and all around. I've searched long and hard for the motivation to change, to do better, be better, feel better. It took cancer to push me over the edge, toward positive and long-lasting change.

In a study of 401 cancer specialists in the UK, 102 exhibited possible psychiatric morbidity and more than one in ten showed clinically important levels of depression. The study was published by Professor Chris Todd and his team at the University's School of Nursing, Midwifery and Social Work and Christie Hospital, Manchester in Clinical Medicine in June.

The team surveyed all palliative medicine, clinical oncology and medical oncology specialists in the country. 63% of the specialists responded to the study.

The main concerns for the respondents included being over-stretched, keeping up-to-date with knowledge, fear of making mistakes, talking to distressed relatives and long working hours. For the palliative care group, stress factors included making the right decision as a team and low prestige of specialty.

Todd adds, "Many doctors in various specialties experience high levels of stress during their working lives and are more at risk of depression, alcoholism and suicide than the general population. They also report that it can affect their performance. Cancer clinicians are exposed to high risk of poor mental health and other work has shown that their psychiatric morbidity has increased markedly over recent years."

As far as what can be done to alleviate this problem, Todd suggests tackling workload problems as well as changing the culture to allow these specialists to work through and talk about difficulties without a fear of affecting their career prospects.

I was going to write a blog later in my series of blogs on toxins and stress and disease from the studies that I have been reading for the last month. But since a comment was made about stress and whether it has a correlation to disease to the previous blog I wrote on toxins and stress creating disease in our bodies, I will jump ahead and share some research I found on the relation of stress and disease. A relation to stress and disease has been researched by many doctors, psychologists, and medical research facilities and conclusions are that stress does several things to the body causing it to shut down in areas that can effect the body with disease and illness.

Do the common phrases, Tension Headache, Upset Stomach, Shaky Nerves, Tight Chest, ring a bell? Studies showed that work place stress has created an increase in heart disease and high blood pressure as well as making the body more susceptible to flu and viruses. It also has shown that stress can be related to Type 2 Diabetes as well as obesity. "Stress in general can disrupt the body's ability to process glucose, especially in people whose genetics make them vulnerable", said Richard Surwit of the Duke University Medical Center in a research article in the November/December issue of the journal Psychosomatic Medicine.

Keeping cancer and other diseases like diabetes, heart disease, obesity and more might be as simple as the choice we make in keeping toxins out of our bodies and stress out of our minds. Think about all of the money poured into medicines, which are chemicals, that only treat certain symptoms. And most of the time create other side effects that we have to take more medicines for that in turn create more side effects, and on and on. You see where I am going.

What if only a part of the millions and millions of dollars poured into research on medicines, was put to use in educating the public on the right choices of foods and nutrition to put into our bodies to keep them healthy and to learn how to relax and quit putting so many demands on ourselves. What if more funding went into organic farming instead of mass, quick produced, with fertilizers and steroids for faster turn around on the products. Personally I have had so many chemicals blasted into my body from chemo and radiation, and medicines for this and medicines for that, I am about to think that all of that is only hurting my body more. Are we brain washed to believe that we have to have a pill for everything?

My community does not have a health food store that sells fresh organic produce or meats. And the local grocery stores carry very limited amounts of those items. I did take it upon myself to talk to one of the produce managers who did start ordering some other variety of organic vegetables which I thought was nice. And it seemed to catch on with some other customers too. Maybe the trend in that store will be to start ordering more organic products.

I will be posting a series of blogs on personal research that I am doing and trying out, just because I am sick and tired, literally, of fighting cancer that reoccurs and using medicines that are ripping my body apart leaving my immune system even more at risk for infection and disease.

But the one thing that I want to emphasize in this blog right now, is to STOP EATING processed and canned foods. It may be quicker to heat up a can of food or something already processed and pre-made for us, but it is not healthier. Eating fresh organic vegetables and home made prepared foods without chemical preservatives and other additives is the way to go to start getting some of those toxins out of our bodies. If you can't find fresh in something, because seasons play a big part in our fresh vegetable selections, purchase frozen. Also purchase dried beans or other dried items and cook them instead of buying canned ones. They are healthier than canned. Eating raw vegetables or slightly steamed vegetables is more healthy because the vitamins and nutrients do not cook out of the food.

I am just back from four days at Canyon Ranch in Tucson. They were exhilarating, empowering, renewing, healthy, healing days. They were just as I'd imagined they'd be. And more.

Founders Mel and Enid Zuckerman say their commitment -- Canyon Ranch has been serving guests for 25 years and features destinations all over the country -- has set the standard for what has become a very large spa and health and wellness industry. With a focus on nutrition, stress management, preventative care, fitness, and a whole lot of pampering, the Zuckermans have inspired thousands of guests. I'm one of them.

I am spilling over with insight and motivation and wisdom I gathered at the Ranch. I want everyone to know what I know -- and I can't wait to start sharing my lessons for healthy living.

So the professionals at Canyon Ranch get the credit they deserve for beginning to transform my life -- and maybe yours too -- I will call my Canyon Ranch posts Worthy Wisdom. When you see these two words, you'll know the information that follows flows from the Arizona desert. I will also name Canyon Ranch in each post and will link to canyonranch.com where a wealth of wellness resources await you.

"Canyon Ranch measures its value by what you do after you leave the Ranch -- what you take home in new awareness and a sense of control about issues in your life," writes Mel Zuckerman in The Canyon Ranch Story: A Passion for Healthy Living.

What am I going to do now that I'm home? I'm going to spread the word.

Way to go Wake Forest University scientists -- for adding to the body of evidence connecting stress to illness and for reporting before anyone else that the stress hormone epinephrine causes changes in prostate and breast cancer cells that may make them resistant to death.

Emotional stress contributes not only to the development of cancer, says lead researcher George Kulik, D.V.M., Ph.D, but it also reduces the effectiveness of cancer treatments.

Previous research shows levels of epinephrine, produced by the adrenal glands, are sharply increased during stressful situations and can stay elevated during long-term stress and depression.

During this study, published in the on-line Journal of Biological Chemistry, Kulik and colleagues found that a protein called BAD -- the cause of cell death -- becomes inactive when cancer cells are exposed to epinephrine.

This is huge for patients and researchers.

"It may be important for patients who have increased responses to stress to learn to manage the effects," said Kulik. "And, the results point to the possibility of developing an intervention to block the effects of epinephrine."

Partners of cancer survivors may be at risk for depression and are susceptible to the same stresses as cancer survivors themselves, says a new study in the Journal of Clinical Oncology.

The study showed that similar numbers of partners and survivors show signs of clinical depression, but partners were less likely to receive mental health treatment. Previous research has found that partners of cancer patients can experience as much anxiety, distress and depression as the patients themselves.

Michelle M. Bishop, Ph.D., Research Assistant Professor and the study's lead author says "We need to acknowledge that cancer occurs in the context of a family that is profoundly affected by the experience, and that needs intervention for their own well-being".

You've surely known kids whose parents smoke declare their repulsion for the habit. The health risk, the expense, the filth of smoking seem to deter many youngsters from following in the footsteps of mom and dad. Theoretically, anyway. In practice, these same kids may fall prey to the very act they vowed to reject.

How about kids raised in households filled with sugary snacks and drinks, foods packed with fat, salt, and calories, and parents with expanding waistlines? Seems only natural these children, despite good intentions, end up struggling with healthful eating and weight management.

We are what our parents teach us. It's all we know for a good many years. And by the time we are able to make our own independent decisions, it's often too late. Our parents' actions and values are already programmed within us -- and it takes hard work to switch things up.

So here's my plea for this Sunday morning: do your kids a favor and become a positive role model. Don 't just tell your little ones what is right and healthy and virtuous -- show them. Let your behavior be the gold standard now, so that later, it's likely to be what your sweet babies will fall back on.

Here are seven ways to get started:

Feed 'em well
If kids learn healthy eating habits early, they're likely to stick with them. Offer whole grains options (rice, bread, pasta) and snacks that are not in the junk food group. Don't even buy the stuff you may later wish to clear out of your cupboard. Guests at our house are offered two drink options -- water or milk. Why? Because if we have juice (it's loaded with sugar) or soda (also sugary and calorie-laden), our kids just can't hold back. But if we don't have these beverages, they are never an option. Out of sight, out of mind.

Keep 'em moving
Take your kids to the park, get them running around your backyard, take them swimming, organize a kid-friendly football game, invest in a kite. Quiet activities are also good -- and necessary -- but when in doubt about how to entertain your busy little bees, make them move!

Let 'em see you sweat
You need to keep moving too. Not only for your own well-being -- that's obvious -- but so your kids see your physical activity as a staple of healthy living. Teach your kids to do push-ups and sit-ups and do them together. Jump rope, run laps at a local track, ride bikes, or dance. Just don't expect your kids to stay active if your idea of exercise is flipping through TV channels.

No TV
Turn off that TV. Rid your household of junk-food commercials, mind-numbing content, and addictive inactivity. Let TV be a treat -- a small one -- and not an expectation.

No smoking
Need I explain? It's unhealthy, costly, dirty, and a sure contributor to cancer. Try with every ounce of your being to keep this habit away from your impressionable children.

No stress
Some stress is unavoidable. Some is even healthy. But the kind of stress that hurts our tummies, gives us headaches, and threatens our health should be minimized. We must do our best to control our own stress so its effects don't spill over. And we must teach our kids how to cope too. Fortunately, some of the techniques listed above also work for this category -- physical activity, for example, does wonders for lowering stress. We can become experts at deep breathing -- have your kids practice with you. And we can teach a bit of distraction. If homework is making kids crazy, go with them on a short walk where they can regroup and return to the task with a clear head.

No double standards
We simply cannot say one thing and do another. Smoking while preaching the dangers of the habit just doesn't make sense. Saying "no" to sweets with your hand in the cookie jar is downright unfair. Carrying around extra weight and demanding physical fitness is simply ineffective. So make a commitment to yourself and your kids that you will do as you say. It's the only way.

When you are diagnosed with cancer you may experience an array of different emotions --fear, anxiety, depression, anger, worry and many others. Some cancer patients or survivors may feel alone or unable to talk to friends or family members about how they are really feeling.

Research has suggested that writing can help with the healing process after cancer. Living Beyond Breast Cancer (LBBC) is hosting a networking meeting for women affected by breast cancer called Healing with words: Writing the Breast Cancer Experience.

Alysa Cummings, MLS, CPT, of Pink Ribbon Poetry, will explain how women affected by breast cancer can use writing to heal. Attendees will hear a presentation by members of Pink Ribbon Poetry. Following the presentation, attendees can choose to share in a poetry therapy group and learn about online resources for writing their stories.

The networking meeting will be held on April 26, 2007, from 6:00 p.m. to 8:00 p.m. at the Cherry Hill Library in Cherry Hill, New Jersey. A light dinner and refreshments will be available after the networking event. To register for this free event, visit LBBC's website or call the office at 610-645-4567.

It does not matter what kind of cancer you have been diagnosed with, this therapy can work for anyone, you can take advantage of writing in a journal in your own home. It can help heal your mind on so many levels. Try it out. You will be pleasantly surprised at the release it can give you.

I tend to think of cancer as a gift. I think it helps me prioritize life's details. I believe it has taught me to stress less. I know it's made me more sensitive to others sharing this planet with me. Yes, cancer has made me a better person. And I consider that a gift.

This is not how writer Lauren Terrazzano describes her dance with cancer.

"The truth is, having cancer just pisses me off," says Terrazzano.

"I wish I could be one of those people who has had the epiphany, who believes the disease has given me valuable insight into life. OK, I occasionally feel that way, but it might just be the pain medication."

Neither of us is right. We just have different takes on living with a deadly disease. And our opposite viewpoints make for a rather enlightening study on how cancer affects us all so differently.

I regularly write about the blessings I've found in the midst of cancer. So for today's Thought for the Day, I present to you some thoughts from Terrazzano about how cancer is not always a gift.

Think about this:

On cancer making her a better person

I don't really remember what kind of person I was before cancer. While I may not be better, I am definitely blunter.

I often say whatever I want to whomever I want, whenever the moment strikes me. These flashes can be toxic to those around me. I once yelled at a homeless man who asked me for a dollar. I yell at my husband sometimes, arguing about stupid things like how to shove a brisket into the freezer, above the peas and spinach.

And I sometimes wish bad things on bad people. Mostly the high-octane evil people, like Osama bin Laden (Why can't he have to go through chemotherapy? Why can't he have a good dose of radiation?). Are these really the musings of a better person?

On living each day as if it's your last

Nope. Can't do it.

While sometimes I am the carpe diem sort of girl, I want to live each day like just another day. I want to watch When Harry Met Sally for the 17th time or surf the Internet for new pictures of Britney Spears' bald head. Then I want to cap it off by several hours of reading. Forget Tolstoy, though. I'd rather read People magazine. Why do I have to cram life into 20 seconds, while other people have the luxury of doing it over the span of 20 years?

On why she is not so brave

Firefighters and police officers who plunge head first into dangerous situations are brave. A child protective worker who gets paid next to nothing and tries to be a mother to as many as 50 dysfunctional families is brave. Those people chose their positions in life. Cancer chose me. It's not bravery that gets me up every morning to try to beat back the monster. It's a survival instinct that kicks in, pure Darwinism.

The fact is, most of the time I am scared to death. I wear Band-Aids far too long because I can't take the agony of pulling them off. I hate needles (though I don't know anyone who likes them). Why is it that people who hate getting blood drawn are the ones who usually end up with serious illnesses that require getting stuck often? It's a mystery of the universe, much like why tornadoes seem to seek out trailer parks to do their damage.