Posted by: 2in10 | 01/26/2012


I had to trim a broken fingernail this morning.

It’s anniversary time for me because 18 years ago on January 30 I was diagnosed with ovarian cancer, later recognized as Stage III. In my first years of recovery, when I was trying everything I could discover what could possibly help me get well and stay well, I was briefly part of a cancer support group.

One of the members at one of our meetings said, “There will come a time when you will break a fingernail and be upset.” I smiled but wondered if I would live that long.

Well, I had to trim a broken fingernail this morning, and I was reminded of those promising words which came true for me. I feel very grateful.

I am holding everyone I know who has battled cancer in my heart at this special time of year.


Posted by: 2in10 | 01/25/2012

the art of saying no

A whitepaper by TalentSmart founder Dr. Travis Bradberry arrived in my inbox January 23, 2011. The title, “The Art of Saying No” caught my eye. Dr. Bradberry is the author of the popular and helpful book, Emotional Intelligence 2.0. Here’s the first and my favorite of the strategies he offers:

  1. Find your yes
    Before you can become good at saying no, you have to know what you’re saying yes to when you’re saying no. You see every opportunity that you pass with a no is really saying yes to something else—something that you’d prefer to do or something more important to you in the long run. You can’t hope to say no when the pressure is on until you know for sure what you really want. When you’re feeling pressure to say yes and acquiescence feels easier than taking a stand, just think of your yes.

Several years ago I phoned a dear friend to ask her how I should respond to a friend who was asking me to do something I felt was unreasonable. I was wracked with guilt because intellectually I thought it was a “good, nice” thing for me to do and I didn’t want to deny my friend. But deep in my heart I did not want to do what she was asking. 

My friend gave me this advice: if someone asks you to do something you really don’t want to do, simply say no. “I would love to help, but I’m sorry I can’t.” No reasons, excuses, or explanations are required. Repeat if needed. Stick to your simple line, don’t embellish. Take your time. If there’s a gap in the conversation, let it be. But don’t feel pressured to acquiese.

I have used this technique on several occasions, and I see now that saying NO was a way for me to say YES to other claims on my time and energy.

Have a great day!



Posted by: 2in10 | 01/24/2012

food: two noteworthy items

At Whole Foods today I found two items that am very excited about. The first is something I was looking for — an individual serving of almond butter that you can pack and carry. The small foil pouch easily fits in a handbag and, as my gluten-free friend notes, you can always find a banana or apple on which to spread the almond butter.

I paid $1.39 for the little pouch, so it’s an expensive convenience, but it beats finding nothing to eat when you are out and about. The brand Whole Foods happened to have is Justin’s. I found it in Classic and Honey-sweetened. Go to for more info. (Look out, there’s chccolate!)

My other find today is Meyenberg Evaporated Goat Milk. It was on a lower shelf in the baking goods section. It was available in a 12 oz and a larger can. The evaporated milk will come in handy for baking, and you can dilute it by half to be the equivalent of whole milk for drinking so it’s great for taking to that little cottage on the lake. I regularly buy Meyerberg goat milk (whole milk) for my coffee and cooking. I don’t eat cow dairy anymore, so I rely on sheep yogurt, goat and sheep cheeses and Meyerberg European style goat butter. All these I find in the dairy case.

(I find Meyenberg milk at Whole Foods and Trader Joe’s. It’s also at my local Hannaford’s in the separate, organic foods refrigerator case. I buy Meyerberg butter at Whole Foods. I buy goat and sheep cheeses at Trader Joe’s because the prices are good. I freeze cheese and butter for future use.)

The evaporated goat milk fills a gap in my pantry because its double strength and can be substituted for light cream, half and half, or heavy cream. Goat milk is a delicious substitute for soy milk also, and with more body than rice and almond milks, it’s very nice in coffee. Meyenberg makes a 1% milk, but I haven’t tried it.

You can learn more and shop at The powdered milk so good for travel and packing. This goat milk is organic and hormone-free and is more digestible than cow’s milk for many.

Be well!


Posted by: 2in10 | 01/24/2012

clean momma

The “lighter than air” article at the bottom of Page 1 of The Wall Street Journal, January 24, 2012 is about aerobic house cleaning. I can relate to that concept, having noted how engaged my abs are when I push and pull the vacuum.

Writer James Hagerty highlights two healthy home cleaners, Stevie Markovich, age 57, and Carol Barnes, age 40, known as “Clean Momma,” who maintain their personal fitness and hope to inspire others with DVDs and websites.

Neither is getting rich from his or her endeavors, but I find the concept of aerobic house cleaning refreshing — the price is right and the results are satisfying. I can reframe “chores” into a healthy workout.

Have a great day — Carolyn

Posted by: 2in10 | 01/23/2012

perfect health diet?

Good morning, dear readers! Here’s an excerpt from today’s email newsletter from US Wellness Meats, a consortium of farm families based in Monticello, Missouri that raise and sell truly, completely grass-fed beef and other products. There is a wealth of health-related info on their website, I invite you to visit the website for information about meats and dairy products that are rarely consumed in our culture and often are vilified as unhealthy, the Paleo diet, the Weston Price Foundation, and much more. Keep an open mind!

…While most of us are aware of the healing powers that certain foods have, and understand that a healthy diet and lifestyle can help prevent deadly diseases and ward off aging – most of the general population hasn’t figured this out yet. They are still eating the Standard American Diet (SAD) and taking too many medications.  That is why we were especially glad to see WebMD report on certain foods that can help save your life.  We agree wholeheartedly about the power of a healthy diet and are happy to see them spreading the word.  While there are a few more foods we would add to the list of 14 Foods that Could Help Save Your Life, it is a nice start.  

We first heard about the Perfect Health Diet at last years’ Weston A. Price Conference and were intrigued.  So, we visited the website to learn more, and found out that it is a unique way of eating that focuses on clean proteins, safe starches, and a variety of vegetables, herbs, sauces and soups.  Much like the Paleo Diet, it excludes toxins, including legumes, grains, vegetable oils and sugar.  Another reason we like it is that it includes some of our favorite foods: liver, shellfish, sweet potatoes, bone broth, salmon, coconut oil and butter.  For more information on how this diet can improve your health, visit their website, read Dr. Mercola’s take on it, or just buy the book!…

Have a great winter day — and let’s stay in touch.


Posted by: 2in10 | 01/23/2012

CAM: how ready are you?

The Mount Holyoke Quarterly Winter 2012 issue has a feature by Melissa Blau entitled, “Is Alternative Medicine Good for Your Health?” In the sidebar, “Complementary Medicine: Can It Help You?” I especially liked the answer to Question #5. Here’s the excerpt. I find it states very well what I have experienced with complementary and alternative medicine (CAM):

5. How ready are you?

Holistic practitioners, who see themselves as coaches and teachers, tend to ask more of their patients than traditional doctors do. But success also depends on you. As Arden Pierce puts it, “When a client says, ‘What can you do for me?’ I put it back to them.” Ask yourself: Are you ready to give up caffeine, start exercising, take vitamins, get to bed earlier, change your diet, and take herbs, if necessary? Can you afford the out-of-pocket expenses (most treatments and supplements are not covered by insurance)? Are you comfortable with the type of therapy offered? Are you expecting a quick fix? “Some people may not be ready for change,” adds Karuna Sabnani. “The patients that come to you,” she stresses, “are about to embark on a new relationship with themselves. Ultimately, there has to be trust.”

Take care,


Posted by: 2in10 | 01/12/2012

six secrets of self control

These six secrets arrived in my inbox in a whitepaper from Dr. Travis Bradberry, author of Emotional Intelligence, 2.0. When you find yourself slipping into behaviors you want to avoid, he recommends six things. I share them with you because they are important for anyone coping with cancer, taking care of someone with cancer, or recovering from cancer and its treatment. 

#1 – Meditate

#2 – Eat (something substantial, meat or protein, not just carbohydrate or sugar)

#3 – Exercise

#4 – Sleep

#5 – Ride the Wave (of desire…that is, wait out the urge to react)

#6 – Forgive Yourself

It’s amazing what a nap or a hearty snack can do to take away the pain of being tired. If we can release ourselves from the requirement to continually get things done, we can nourish our bodies and brains with rest and quiet, so important after the holiday season.

Take care,


Posted by: 2in10 | 01/05/2012


2012 has arrived and every publication you pick up has an article on New Year’s resolutions — best ones to make, how to keep them, what not to promise, why we can’t keep our resolutions.

One of the simplest articles, this one in USA Weekend December 30, 2011 – January 1, 2012, has an article that caught my eye: “Let Your Resolutions Make You Happy” by Gretchen Rubin, author of “The Happiness Project.”

Ms. Rubin says she loves resolutions.  She recommends we make our resolutions concrete and manageable. Then she says, “Think of resolutions to bring feeling good into your life: more joy, enthusiasm, energy. Or resolutions to ease feeling bad: less anger, guilt, boredom.”

To achieve these goals, she advises:

Go outside. Read manuals. Have holiday breakfasts. Sniff. Don’t “treat” yourself. Jump.

She is referring to getting sunlight, best done early in the morning. Take advantage of written introductions to complex modern devices. Celebrate minor holidays — less work, more pleasure. Smell the roses, or the fresh laundry, or the cat’s warm fur. Do some jumping jacks and skipping, anything that elevates you will make your heart sing.

Go outside, sniff and jump. I like those.

All the best in 2012,


Posted by: 2in10 | 12/20/2011

silent night

Christmas Eve, the final day of Advent…this excerpt is taken from The Stillness We Seek: Daily Devotions for Advent by Cathy H. George.

…When all is said and done, this is a silent night and a holy night — a night, finally, to be still and know that God is God. What has been done has been done, what has not been done has not been done. Let it be. Let the stillness of this night enfold you, all those dear to you , and all those who have no peace.

A lovely segue to the new beginning Christmas will bring…As we thrash through the final items on our to-do list, we can look forward to December 24.


Morehouse Publishing, 2011.

Posted by: 2in10 | 12/19/2011

cancer prevention strategies

From Dr. Mercola’s website,, posted 12/19/11, an article on “Why Cancer Rates Are Rising…”

I quote from the executive summary:

Cancer prevention strategies that need to become mainstream include: optimizing your vitamin D levels, normalizing your insulin levels, and exercise. Research shows you can likely cut your cancer-risk in half simply by optimizing your vitamin D levels with sun exposre. And if you are being treated for cancer it is likley that higher blood levels — probably around 70-100 ng/ml — would be beneficial.

Cancer rates are projected to rise by 45 percent in the UK over the next 20 years due to population growth and an aging population…

Ignoring the fact that cancer is likely a man-made disease caused primarily by toxic overload is at the heart of our rising cancer rates, yet most of the cancer research is directed towards expensive drugs that target late stages of the disease and greatly enrich the drug companies but simply do not prevent cancer.

Overlooked contribuing factors to cancer include: chemical exposures, pharmaceutical drugs, processed and artificial foods, EMF and dirty electricity, radiation exposure, obesity, stress, poor sleeping habits, and lack of sunshine exposure.

There’s more:

Global cost of cancer is estimated at $286 billion annually in medical expenses and lost productivity. According to a new report from a panel of 37 experts, the rate of increase in expenditure on cancer within health-care systems is unsustainable.

[Note the bolding for emphasis is mine.]

Good news or bad news? First, it’s important to be aware. Second, many of these causative factors we can address in small ways for ourselves — taking vitamin D, getting fresh air with some limited sun exposure, moving electric alarm clocks away from the bed and using the electric blanket to warm the bed but turning it off for sleep, going to bed 20 minutes earlier now and then and sleeping with an eye mask, limiting carbohydrate and sugar consumption.

Incorporate one small step at a time and have patience. Feel empowered but not stressed! New Year’s is around the corner so this is a good time to be lining up a resolution or two.

Take care,


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