The following post is one of a series of posts appearing Monday through Friday on The Cancer Blog. This feature -- Today, I am grateful -- allows me to share with readers my appreciation for all the treasures in my life, both big and small. In my post-cancer world, I find It healing for my soul to be mindful of the good in my life. It is my pleasure to share my gratitude with you.

I've been sick for 10 days. Only during the past few days have I started noticing my body is beginning to mend. I judge this by the fact that lately, I am able to sleep.

For days and days, I coughed all night. I might sleep for an hour here and there but mostly, I spent my twilight hours hacking uncontrollably. My cough was so severe at times, it caused me to vomit. My cough was horrible and landed me night after night in a vicious cycle I couldn't control.

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.

Research out of Emory University by Kathy Parker PhD, RN, shows that advanced cancer patients often experience sleep of poor quality. Parker's recent study shows that many patients have trouble staying awake and trouble staying asleep. In addition, increased daytime sleep was shown to decrease the quality of their nighttime sleep

Depression, pain and fatigue play a role in sleep disruption, along with the use of opioids, which can change natural circadian rhythms according to Dr. Parker.

If you or a loved one is experiencing disturbed sleep, know that you are not alone and press your doctor for more information on how better sleep can be achieved.

Reaching for the first sleep aid you find when insomnia hits? Not all sleeping pills are the same. Each class of sleep aid works a bit differently from the other, and side effects vary.

It's important to ask key questions before choosing your sleep medicine.

• How long does it take for the sleeping pill to take effect?
• How long do the effects last?
• What's the risk of becoming dependent on the sleeping pill, physically or psychologically?

All sleep medicines have the potential for causing dependence. In the large majority of cases, however, this is psychological dependence, not physical.

Talk with your doctor, and use this chart to help you decide which sleeping pill is right for you.

Time to test your smarts -- about sleep, sun, food, and alcohol.

Just read the following questions, pick an option and then scroll down to determine if you really know what's best for your health.

• Is it healthier to sleep an extra hour or force yourself out of bed in the morning to exercise?

• Is it healthier to spend 15 minutes in the sun without sunscreen or two hours in the sun wearing SPF 30?

• Is it better to have a second glass of wine at dinner or a sinful dessert?

The experts at Canyon Ranch resort and spa know what they're talking about when it comes to health and happiness. They make a living off their expertise, in fact. But they're not stingy when it comes to sharing their know-how, and on the Canyon Ranch website, they offer us all a chance to better our lives.

I promised in an earlier post to share more of what the Canyon Ranchers have to say -- so here are seven more healthy habits you just might want to embrace.

To Carb or Not to Carb

Canyon Ranch has watched "fad" diets come and go, never falling for their quick, easy-fix mentality and consistently advocating for balance, moderation and basic good nutrition. In recent years, some diets have forsaken whole grains for foods rich in protein and essentially free of carbohydrates. Whole grains, which are carbs, have always been a vital part of good nutrition. And while removing high-carbohydrate foods from your diet may initially help you lose weight faster, over time their absence can negatively influence your health.

Making Time for Time

People take classes to learn time management, they rely on the latest technologies to make the most of it and budget time as carefully as their money. Still, when it comes to health care, you may find yourself in a time crunch. Fortunately, Carl Pratt, managing director of the Canyon Ranch in Lenox, offers a timely solution: The 90-Minute Program. "It really only takes 90 minutes a week to stay focused on maintaining a healthy lifestyle. If you aren't willing to dedicate 90 minutes, you aren't willing to take care of yourself, and you need to accept that fact," says Carl. Carl breaks down the 90 minutes per week as follows:

• 15 minutes of planning for "mindful eating"
• 45 minutes of exercise (15 minutes, three days a week)
• 30 minutes of relaxation (five minutes, six days a week)
  

Commuting Bliss

When you change your mindset and treat commutes as a transition time for relaxation or education by listening to music or books on tape, your daily drive becomes a worthwhile experience. "We all see commutes as inconvenient, and we need to think of them as something valuable. Remember, the ultimate removal of commute time is not what people want. Otherwise, we would go directly from birth to death and skip everything in between. If you can't enjoy the commute -- and indeed, some are more difficult than others -- you are simply losing part of your life," says Robert Rhode, Ph.D., clinical psychologist at Canyon Ranch in Tucson.

Family Bonds Tied to Well-Being

Even painful family connections can be a significant part of personal growth. Learn to feel reverence toward yourself even as you feel pain. This connects you with your humanity and your ability to give and receive love. How to get comfortable with painful memories? Relax your body and allow yourself to feel emotions -- anger, pain, sadness -- while maintaining a positive attitude toward you.

An Attitude of Gratitude

Being thankful each day for the good things in your life and the ability to appreciate what you have rather than what you do not have is an important aspect of emotional health and well-being.

Think Big

One key to spiritual well-being is to get outside yourself with activities such as volunteering or contributing to worthy causes."Get involved with others and become committed to something greater than yourself. You start worrying about the greater good and you feel better about yourself," says Evan Kligman, M.D., at Canyon Ranch in Tucson.

Not a Morning Person? It's OK

Giving yourself a workout boost first thing is great for some, but an early morning workout may not be for everyone. Phil Eichling, M.D., sleep expert at Canyon Ranch in Tucson, encourages people with sleep problems to put off their workout for later. He says to enhance sleep, the best time to exercise is usually late afternoon. And people who have cardiovascular issues or certain other health concerns may also want to ease into the day before they strap on their running shoes or cross trainers.

Luanne Austin says chemotherapy is not all it's cracked up to be. She doesn't mean it's cracked up to be something really great but is far from such a thing. She means it's cracked up to be something pretty horrible but is really not all that bad.

Austin says the day her doctor announced she would receive chemotherapy was almost as bad as the day she learned she had breast cancer. That's because she had heard nothing but bad things about the treatment. She expected to be laying in bed with her life in the balance -- nauseated, vomiting, sick -- as the "cure" killed her.

All expectations aside, Austin decided to tackle chemotherapy with a positive attitude. This may seem a daunting task -- turning a dreaded chemotherapy protocol into a not-so-bad experience -- but Austin mastered the task. And here are seven of her positive thoughts about a treatment that is not all it's cracked up to be.

• Austin talked to people who had traveled journeys similar to hers. What she learned is that many women continued working through treatment. Some suffered very few side effects. One woman even told Austin her experience was super. Austin was inspired by the positive women she tracked down. And now she inspires others.
  

• Austin did some reading. She learned that chemotherapy drugs target quickly-dividing cells, like cancer cells, red and white blood cells, blood platelets, and digestive tract cells. Learning about the process helped her realize chemotherapy was intended to make her well, not make her suffer.

• Austin learned how to support her body through treatment. She came to understand that the best chance of surviving breast cancer comes from conventional medicine -- surgery, chemotherapy, radiation -- but that alternative treatments can complement the traditional approach. She recommends the book Breast Cancer: Beyond Convention and considers her pursuit of a healthy diet, exercise, supplements, and a good night's sleep some of her most helpful chemotherapy add-ons.

• When Austin felt weak, tired, and just plain zoned out, she retreated to her bed with a good book and a cup of tea. Instead of considering it a setback, she called this downtime a good excuse to spend hours reading.

• Austin found relief from her nurses. They were terrific, she recalls, and professional and friendly and respectful too. Getting to know her medical crew -- and receiving hugs from them at the end of her treatment -- confirmed chemotherapy has some good points.

• For Austin, God -- who carried her through her whole journey -- was instrumental in her positive outlook. She felt lifted up and carried, she says.

• And then there's love -- pure and simple love from her husband and family members -- that allows her to conclude that chemotherapy is not so bad. "I'd have to say chemotherapy hasn't been all that bad," she says. "Not bad at all."
  

What a gift it would be if it were possible to sleep through cancer, literally sleep through the entire experience -- from diagnosis through the end of treatment -- and wake up on the other end of the bad dream. Unfortunately, this isn't possible. We must be alert and aware and active in our own plans for survival. All we are typically permitted are now-and-then naps and nighttime sleep -- if we can manage to actually sleep at night.

My sleep was never disturbed during my cancer journey. Night after night, just after my head hit my pillow, my body drifted right to sleep -- only waking for brief trips to the bathroom and to get out of bed the next day. I might have had an occasional sleepless night. But for the most part, I count myself as one lucky cancer patient, blessed with restful and regular sleep.

Not all cancer patients are privileged sleepers. And with all I was enduring during my own cancer ordeal -- emotions, hospitalizations, treatments, side effects, and pain -- it's a wonder I was able to manage so well in the sleep department.

Sleep is critical for maintaining strength and energy while fighting cancer -- while living life in general really. When nighttime sleep is disrupted, interrupted, or downright impossible, normal functioning and healing are compromised. So the quest for good, quality sleep should make its way to the top of your cancer to-do list. And if you are not sure just how to begin such a quest, consider these seven strategies for sleeping through cancer -- compliments of Marie-Helene Savard, doctoral student in psychology, and Dr. Josee Savard, associate professor and researcher of psychology at Laval University Cancer Research Center in Quebec, Canada.

• Set aside at least one hour to relax before going to bed.
• Go to bed only when you feel sleepy -- which is not the same as fatigue.
• If you can't fall asleep or can't go back to sleep after 20 or 30 minutes, get out of bed and leave the bedroom. Do something else -- and only go back to bed when you feel sleepy again. Repeat as necessary.
• Get up at the same time every day -- regardless of how much sleep you got. Use an alarm clock to wake.
• Use your bedroom only for sleep and sexual activities. Avoid reading, working, watching TV, or listening to the radio in the bedroom.
• Avoid napping. If you must take a nap, do so before 3:00 PM and for less than one hour.
• Keep realistic expectations about sleep -- avoid worrying about the amount of sleep you should have or the amount of time it takes you to fall asleep -- and try to become tolerant of your lack of sleep.

Sweet dreams.

The fortunes and ills of modern society. Without argument, the advent of artificial light has provided a new way of life, a freedom from the dictates of the light of day and the darkness of night. However, it appears, we are not getting enough light during the day and we are getting too much light at night. As a result, it is creating an internal hormone imbalance and we might be paying the price of progress in increased rates of breast cancer and other cancers as well.

It's called light pollution at night and energy conservation by day. To save on energy, we dimmed the indoor lighting. Many of us spend most of our days exposed to a quality of indoor lighting that is insuffcient for our health needs. At night, we are exposed to too much light when the body needs darkness. The trouble stems from the interaction between melatonin and light. At night, when melatonin should be most active in our bodies, artificial light shuts it down. According to researchers, one of the functions of melatonin is in its ability to shut down cancer cells.

At a conference in Ottawa, Canada, more than 100 psychologists, biologists, medical researchers, engineers and lighting designers are attending a conference to address the research and to explore possible solutions. As one of the researchers suggested, "we tend to live in a state of perpetual low light."

I wrote this journal entry one year ago today. It's one of many entries I look back on to remember my journey with breast cancer, to capture the emotions that preceded the ones I have now, to chart just how far I have come since the day of my diagnosis. This is one of my happier journal entries -- written at a time when I was coming back to life after surgery, chemotherapy, and radiation, when I was happy to be alive and in the company of two little boys whose simplicity inspired me.

My hats were once so important to me. Now they are scattered all over the floor of my bedroom closet. Once my daily camouflage for what cancer had done to me, my hats are now toys. Joey and Danny play with them and toss them around and wear them -- sometimes one at a time and sometimes they pile as many as they can on top of their little blond heads. The hats hold no real significance to them -- they are just playthings and while Joey can recall that I wore them at one time, the emotion wrapped up in the pale blue sleep cap and the black Nike ball cap and the yellow bucket hat is lost on him. I consider this a blessing -- that one day, he and Danny will likely have very little memory of this cancer adventure and that they may only remember what fun it was to wear so many hats.

Caregivers are quiet heroes, helping and caring without asking for anything in return. Caregivers step in when there is a need and they bring with them a sense of hope and comfort during the challenges facing a loved one diagnosed with cancer. In the selflessness of love, they sometimes forget to take time to care for themselves. To avoid caregiver depression, frustration, resentment, illness and burnout, here are six ways a cancer caregiver can care for themselves while caring for someone else:

Take a daily walk. Exercise is a great stress reducer. Taking the time to stroll through the neighborhood or local park is like a deep calming breath for the body and emotions. If you are a jogger, go jogging. The point is to get away for a moment, get the body moving, and enjoy a change of scenery as you go.

Keep a journal. Daily journaling is a way to outwardly express your thoughts and emotions and can act as a relief value for emotions that are building up inside. It can also give you a better perspective. Sometimes we need to see what we are thinking and feeling to sort it all out.

Pursue personal interests. If you have a hobby or activity -- like writing poetry, photography, crafts, painting, knitting, reading, gardening, or listening to music, that has always been fun and brought you a sense of joy and contentment -- make time each day for your personal pleasurable pursuits.

Maintain friendships. We need our connection to others for the enjoyment of company and for comfort and support. Make regular weekly dates with friends and meet for coffee. Join a book club or start a book club. If there is a caregiver support group in your area, or a support group for families affected by cancer, consider joining.

Learn ways to relax. Try breathing exercises and muscle relaxation exercises. Schedule a massage. Take a weekly yoga or tai chi class. Cannot get away? Pop in a yoga or tai chi video and follow along.

Make your health a priority. Eat well-balanced meals, get plenty of rest, drink plenty of fluids. Find inspirational quotes that lift your spirits and display them where you can read them each day. Remember to laugh each day. Hug and be hugged.

To offer the very best care for your loved one, you must take care of yourself too. It's not selfish, it's wise.

If you are a caregiver that has found unique fun ways to take a moment to take care of yourself while taking care of someone you love, please share your ideas with other caregivers in the comment area following this post. If you are a reader with fun tips or ideas on ways a caregiver can take care of themselves while caring for someone else, please share in the comment area. We are all in this together, and we will get through the challenges and struggles of cancer much better with each other's support and encouragement.

Researchers are beginning to tell us that being overweight increases cancer risks for a number of cancers. But then being overweight increases our chances of developing a number of diseases. While there are all kinds of diets, and gurus who claim they know the way, the remedy for long-term weight loss isn't going to change -- it's all about moving more, and eating less.

But what if you are moving more and eating less and the pounds stubbornly refuse to fall away? Amy Paturel, an expert in nutrition and public health, recently reviewed the top ten reasons why when you do all the right things, you aren't getting the expected results. The ten reasons Paturel discusses that can prevent weight loss are lack of sleep, synthetic chemicals in the environment, weather effects in temperatures being too hot or too cold, not smoking, prescription medications, giving birth at an older age, natural selection and overweight parents having overweight children.

Of course, this doesn't mean you are doomed to weight gain or being overweight but it might mean that you will need to take a look at some of the possible causes of why you are experiencing weight gain and not experiencing weight loss.

Paturel goes into an explanation of each of these causes in Ten More Fat Factors: It's Not Just the Cupcakes.

The aftermath of devastation and unimaginable horror when Hurricane Katrina hit New Orleans is still making headline news. The images and reporting coming out of New Orleans in the first days after the hurricane disaster by mainstream and citizen media were disturbing. The government, state and local authorities failing to provide safety for the people of New Orleans are more than one. But the purpose of this post is not about political failings but medical ethics and the possibility that a doctor and two nurses committed the most unthinkable act of choosing to euthanize patients as they waited to be rescued from the flooding after the storm hit.

Memorial Medical Center had been cut off by flooding after the hurricane. Power was out in the 317-bed hospital and the temperatures inside rose over 100 degrees. As it is told, the medical staff did the best they could under extreme circumstances to care for patients as they waited day after day -- four days total -- to be evacuated from the flooded conditions. As they waited, patients died.

Stories started to surface that some of the deaths were decided on by a small group of medical staff. An investigation that followed as to whether there was any truth to the rumors that patients in pain had been euthanized. One doctor and two nurses have now been arrested on charges of second-degree murder. The arrest warrants state the three intentionally killed four patients at Memorial Medical Center.

"We're not calling this euthanasia. We're not calling this mercy killings. This is second-degree murder," said Kris Wartelle, a spokeswoman for Attorney General Charles C. Foti.

Arrests are not convictions, and it is my belief that we should hold judgment. I cannot help but be saddened that human beings were put into such dire straits as the people of New Orleans were during the flooding after the hurricane, or that stories like this could even be true. It appears the Attorney General's office feels they have enough evidence to prove the truth to what were once rumors -- and if proven true in a court of law -- there is no justifiable reason to do what these three are accused of doing. Doctors and nurses have to be trusted to do everything humanly possible to save lives. What are your thoughts about this story?

Fast food and junk food snacks are not good for health. Smoking is not good for health. Little sleep and non-existent periods of relaxation are not good for health. Lack of exercise and weight gain from stress eating are not good for health. But according to researchers, women who work long hours are prone to some or all these habits, and that is not a good thing for their health. Smoking, damage to the immune system due to unrelenting levels of stress, lack of exercise and weight gain all increase cancer risks.

Leeds University conducted a study that showed women typically respond to the stress of working long hours by engaging in negative habits that are detrimental to their immediate and long-term health. According to researchers, the reaction to stress can manifest in choosing unhealthy high fat and high sugar snacks before choosing healthier food.

The study compared how men and women respond to stress, and if there was a difference. Some experts stated that men are less likely to be affected by working long hours because they are not expected to multi-task when they get home from work in the same way women are expected to do. Researchers said most women agree to their take on the matter.

Knowing that some women alleviate stress in unhealthy ways, gives women an opportunity to step back and assess how they might choose better strategies for dealing with stress -- or in minimizing some of the causes of stress in their life. Aside from these research findings, I think both men and women in modern society are under enormous daily stress and we all need to step back and evaluate how much of our health we are willing to compromise.

Because we just published a post where we shared information that a good night's sleep in total darkness might aid in reducing cancer risks in Light is a risk factor for cancer, today's news regarding research study findings from the University of Chicago that found people are not getting the amount of sleep they think they are getting, grabbed my attention. Could it offer additional information into cancer risks and cancer prevention? As it turns out, not really, but I did learn that Paris Hilton not only lives better than most of us, but she is also more rested than many of us. How this applies to any one I know, I am not sure. However, I will slog on and share what I found out that might be relevant.