PEN - POWERED A CTIVITY GUIDE
Sharing inspiration, ideas, and encouragement
Tips and Resources
Relax and Have Fun
CONNECT WITH YOUR FRIENDS , F A MILY , COLLE A GUES A ND NETWORK ON - LINE Throughout this guide you might notice we elected to use the term " Physical Distancing " rather than "Social Distancing" which is being used by the media and public health officials. We know that creating physical distance saves lives but the long-term effects of loneliness and social isolation can be detrimental to people affected by cancer, especially during times of increased distress. You can and should be practicing Physical Distancing but we encourage you to utilize the resources below to stay connected socially. Here are some ideas to get you started:
IDE A S TO ST A Y CONNECTED
Virtual Book Club Coffee "Meet-up" Yoga or Meditate
FREE GOOGLE HANGOUTS
W A YS TO ST A Y CONNECTED
Brings conversations to life with photos, emojis, and even group video calls
Chat with multiple people at the same time Available free on Apple devices
ZOOM FREE VERSION
Video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars
Watch Netflix with your friends online. Netflix Party synchronizes video playback and adds group chat to your favorite Netflix shows
TWEETCH A TS: WH A T A RE THEY & HOW DO I JOIN ? You're stuck at home - why not join a tweetchat and connect with other patients, care partners, and advocates like you.
WH A T IS A TWEETCH A T ?
A Tweetchat (sometimes known as a Twitter Chat) is a live event where a group of Twitter users come together to discuss a predetermined topic. To sift through all of the world’s tweets a designated hashtag (#) is used for each tweet contributed to the conversation. Each chat has a set start time, time limit, and a host that moderates. The moderator asks questions to prompt responses from the participants and helps get the conversation moving along. Cues are usually used such as T1, T2, and T3 for topics or Q1, Q2, and Q3 for questions 1 through 3 to provide context and clarity to both questions and responses. To participate in the chat, just include the hashtag in your tweet. Using the 'Latest' feature on Twitter or websites such as tchat.io can help by filtering out all other tweets so you can focus on discussing one topic and it automatically adds the hashtag to your tweets.
POPUL A R TWEETCH A TS
#patientchat | @patientchat Bi-weekly on Fridays at 1pm ET
#lcsm | @lcsmchat | Lung Cancer Social Media 2nd Thursdays at 8pm ET
#PANCChat | Pancreatic Cancer Chat Last Tuesdays at 8pm ET
#btsm | @BTSMchat | Brain Tumor Social Media 1st Sunday at 9pm ET
#ayacsm | Adolescent and Young Adults Cancer Chat First Tuesdays at 8pm ET
#bcsm | @BCSMChat | Breast Cancer Social Media Mondays at 9pm ET
#gyncsm | @gyncsm | Gynecologic Cancer Social Media 2nd Wednesdays at 9pm
#MMSM | Multiple Myeloma Social Media Chat Wednesdays at 3pm ET
THE IMPORT A NCE OF LIVING IN THE MOMENT
Jeff Bushnell and Summer Golden, MPN Network Managers at the Patient Empowerment Network share the importance of truly living in the moment. Summer shares how Betty Boop, her pink poodle, was diagnosed with lymphoma. Fortunately, Betty was able to pull through, emerging resilient. Both Jeff and Summer were inspired by Betty Boop, to redefine what it means to live in the moment. They both share how living in the moment has allowed them to cope with Summer’s diagnosis of Myelofibrosis.
What activities keep you living in the moment? Share it with Jeff and Summer! firstname.lastname@example.org
PHYSIC A L DIST A NCING ? T A KE A DV A NT A GE OF YOUR P A TIENT PORT A L Your patient portal is an ideal tool to communicate with your healthcare team. Depending on your portal, you should be able to:
REQUEST A PRESCRIPTION REFILL
Stay up to date on your prescriptions and request refills. You should also be able to view a list of your current prescriptions
Communicate with your medical team through a private messaging system and take advantage of telemedicine resources
View and manage your upcoming appointments. You may be able to make an appointment and view past visit summaries
VIEW YOUR LAB AND TEST RESULTS
View your lab test results. You may also be able to view your medical history
Access resources and tools provided by your healthcare organization, including trusted patient education sources
Created in partnership with Health Content Collective
HOW TO RE A D A RESE A RCH P A PER
Start with title, abstract, and key words – make sure the paper is what you were looking for and is worth your time and effort. The abstract tells you what experiment was done and what was found.
Read the Introduction – This will give you the background for the question being asked and summarize the work done leading to this study. It also gives a background on the research area and references other studies.
Take it slow, make sure you understand what you are reading – be prepared to look up terms, either online or by asking someone in the field. Highlight what you think is important and make notes.
Read the Results focusing on the Figures and Tables. Make sure you understand the data being presented and read the text to help understand the Figures and Tables.
Don’t read it straight through - skim it first to see how the paper is organized and what results are presented.
Read the conclusion and then the Discussion – These will tell you how the authors interpreted the results, if the study answered the question asked, and how it might compare with results from other studies. Read the methods last if you want the details on what the specifics of the experiment were.
Consider the source of the article and check the publication date – older articles may contain outdated material.
Author: Gerri Smoluk, PhD, AML Network Manager
6 TIPS TO N A VIG A TE VOL A TILE M A RKETS
When markets get choppy, it pays to have an investing plan and to stick to it. Here are some tips from Fidelity Investments:
01 KEEP PERSPECTIVE: DOWNTURNS ARE NORMAL AND TYPICALLY SHORT Market downturns may be unsettling, but history shows stocks have recovered and delivered long-term gains Over the past 35 years, the stock market has fallen 14% on average from high to low each year, but still managed gains in 80% of calendar years
02 GET A PLAN YOU CAN LIVE WITH – THROUGH MARKET UPS AND DOWNS Your mix of stocks, bonds and short-term investments will determine your potential returns, but also the likely swings in your portfolio Pick an investment mix that aligns with your goals, timeframe, and financial situation, and you can stick with despite market volatility
03 FOCUS ON TIME IN THE MARKET – NOT TRYING TO TIME THE MARKET It can be tempting to try to sell out of stocks to avoid downturns, but it’s hard to time it right If you sell and are still on the sidelines during a recovery, it can be difficult to catch up. Missing even a few of the best days in the market can significantly undermine your performance
04 INVEST CONSISTENTLY, EVEN IN BAD TIMES
Some of the best times to buy stocks have been when things seemed the worst Consistent investing can give you the discipline to buy stocks when they are at their cheapest
05 GET HELP TO MAKE THE MOST OF A DOWN MARKET
While no one likes to lose money, your financial advisor may be able to help you take advantage of a down market Tax rules may let you use losses on some of your investments to reduce your future tax bills or use lower share prices to convert to a Roth IRA at a lower tax cost Down markets may also be a good time to meet with your advisor to discuss adjusting your investment mix or taking advantage of opportunities when prices are low
06 CONSIDER A HANDS-OFF APPROACH
If you are not comfortable with market risk, consider turning your portfolio over to a professional through a managed account or all-in-1 mutual fund
View the full article on Fidelity Investments here
Triage Cancer - Checklist to Minimize Financial Toxicity
Patient Assistance Programs (PAPs)
Triage Cancer - Worried About Working with Cancer During COVID-19
Leukemia & Lymphoma Society - Cancer and Your Finances
DINING WITH D A NNY Danny Parker is a research scientist, lifestyle columnist, and myeloma survivor. He seeks to find ways to help himself and others live a happy and productive life - one of which is cooking.
A newsletter is a regularly distributed 09
IN PR A ISE OF THE S A NDWICH: THE VLT
What is it about bacon that we love so much? It is surely not the death of the pig, but certainly there is something smoky, earthy and tasteful in their salty flavor. So, I have a surprise for you. It is possible to do– at least in a close way– with pecans! The secret is to prepare the pecans so their fatty juices are baked in a way that releases similar flavors into salt. Here’s how:
INGREDIENTS 2 tbsp of butter 2 cups of shelled pecans Salt & Pepper
2 slices of Swiss cheese 2 slices of a sweet tomato Bibb lettuce Mayonnaise Optional: cranberry sauce
1 tbsp of honey 2 slices of bread
Melt 2 tablespoons of butter of faux butterin a skillet. Place two cups of shelled pecans in the butter and lightly sauté, covering them with the butter.
2. 3. 4.
Salt the pecans liberally. Then add one tablespoon of honey and stir until the pecans are uniformly covered. Remove to a baking tray, salt again and roast pecans at 325 F for about 20 minutes. This is the tricky part. You will have to stir and turn them midway through the baking process. Also, you will have to watch them pretty carefully. The key thing is that you want the pecans to become dark brown in the roasting process without becoming black. If 20 minutes doesn’t do it, you must go longer. If they are ready in 15 minutes, so be it. But just a few minutes too long will ruin them; too short will leave them insufficiently toasted. They must be close to being burned without being burned. Now, let them cool; they can be stored for days in the refrigerator, but we are going to use some now. While that is happening, we will take our slices of wonderful bread (another subject) and butter them and place open-faced on each a nice slice of Swiss cheese. This is the second thing to learn about in praising sandwiches– the marvelous transformation that happens to Swiss cheese or gruyère when it is broiled. The flavor of the cheese changes completely, moving from a pungent dairy flavor to a song for the tongue that is sweet, carmelized and fragrant. For me, it is the key element in the wonder of the Croque Monsieur! Now, we use it for our VLT. When we toast our bread slices for the sandwich, we want to make sure that the Swiss cheese bubbles in the toasting process and becomes browned and a little crispy on its edges. Check that the bread is nicely toasted and allow to cool. Now, slice a large sweet tomato and prepare some leaves of bib lettuce Take a few tablespoons of the toasted pecans and sliver or quarter them lengthwise On the slice of bread for each sandwich without the melted cheese, liberally spread mayonnaise Now, liberally place the toasted pecan sections onto the mayonnaise Cover with the tomato slices. Liberally grind pepper on and then some salt onto the tomato Cover with the lettuce leaves. (A smudge of whole-cranberry sauce is sometimes a nice addition) Assemble the sandwich and cut in half for the plate Green iced tea lemonade? Are we ready for the veranda and VLT? May all beings enjoy summer. For non-butter, I suggest Earth-Balance original flavor. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.
GREEN TE A LEMON A DE
This is now my favorite simple and delicious drink; the key is using high quality green tea and tasty lemons. I like the Meyer’s lemons in Florida, but find what you can find. For the tea, it‘s best to have a high quality Gyokuro green tea. The idea is to limit the sugar through the high quality ingredients. Remember the quality of this preparation is limited by the quality of the tea. Teas are best selected by tasting, but you can now find high quality ones on-line. My favorite is Karigane Gyokuro which you can get from these nice people in Kyoto: Hibiki-an.com: http://www.hibiki-an.com/product_info.php/products_id/409 But find whatever you like.
STEPS For the lemonade: 1.
Squeeze lemons and remove seeds, but leave as much pulp as possible Pour water over lemon juice in a pitcher Add sugar and stir to dissolve
2. 3. 4.
For the green tea: 1.
Using a large Japanese teapot (holds six cups) boil water. Before adding the tea, pour water into the teapot. Let stand for 6-8 minutes. The temperature should now be about 165- 170 F Add 6 heaping teaspoons of green tea (or several tea bags depending on what you have). Stir and cover Steep for two minutes and then strain and decant into another container. It can be stored later in the refrigerator for days Fill a tall Collins glass just under half way with the warm green tea Now, add four or so ice cubes. Fill with the lemonade to the remainder and stir Post a slice of lemon on the side for visual delight. Admire the emerald green color. Oh, and the taste! Making the drink: 1. 2. 2. 3.
INGREDIENTS For the lemonade: 8 lemons; 6 if larger lemons 2 quarts room temperature water 1-1/4 cups raw sugar For the tea: Six cups of water 6 teaspoons of green tea (or several tea bags)
3 SIMPLE , HE A LTHY RECIPES
< LENTIL SOUP
CHICKEN F A JIT A S >
< BROCCOLI S A L A D
A newsletter is a regularly distributed 12
SLOW COOKER CRE A MY LENTIL SOUP ( V )
Shared from Cooking Light | August 2015
We chose to share this recipe because it's healthy, makes several servings, freezes well, can be made from ingredients that you likely have in your fridge or pantry, and it's really tasty. Enjoy!
INGREDIENTS Cooking spray 4 cups reduced sodium vegetable broth
STEPS Active time: 15 min Total cook time: 7hrs 45 min VEGETARIAN
1 cup uncooked green lentils 1 cup chopped yellow onion ¾ cup chopped carrots 2 tsp ground cumin 1 tsp kosher salt ½ tsp ground pepper 5 thyme sprigs 4 garlic cloves, minced 1 (15 oz) can unsalted chickpeas, rinsed and drained ¾ cup water 2 Tbsp olive oil 1 Tbsp lemon juice 2 cups thinly sliced kale (Lacinato kale, if you have it. I substituted baby kale and it was fine) ½ tsp sherry or red wine vinegar
Coat a 5- to 6-quart slow cooker with cooking spray. Please broth and next 8 ingredients (through garlic) in slow cooker; stir well. Cover and cook on LOW for 7 hours Process chickpeas, ¾ cup water, oil and lemon juice in blender until smooth. Add chickpea mixture and kale to slow cooker; stir well. Cover and cook on LOW 30 minutes. Stir in vinegar
SERVES 5 (serving size: about 1 ½ cups) Calories 312; Fat 7g (sat 1g, unsat 5g); Protein 15g; Carb 47g; Fiber 12g; Sugars 5g (added sugars 0g); Sodium 547mg; Calc 12% DV; Potassium 16% DV
FL A VORFUL CHICKEN F A JIT A S
Shared from Taste of Home
We chose this recipe because it is delicious, family-friendly, and simple to prepare. You can substitute the ingredients below for just about anything you have in your fridge.
INGREDIENTS 4 tablespoons canola oil, divided 2 tablespoons lemon juice 1-1/2 teaspoons seasoned salt 1-1/2 teaspoons dried oregano 1-1/2 teaspoons ground cumin
STEPS Prep time 20min + marinating
Cook time 10min Makes 6 servings
In a large bowl, combine 2 tablespoons oil, lemon juice and seasonings; add the chicken. Turn to coat; cover. Refrigerate for 1-4 hours In a large cast-iron or other heavy skillet, saute peppers and onions in remaining oil until crisp- tender. Remove and keep warm Drain chicken, discarding marinade. In the same skillet, cook chicken over medium-high heat until no longer pink, 5-6 minutes. Return pepper mixture to pan; heat through Spoon filling down the center of tortillas; fold in half. If desired, serve with toppings
1 teaspoon garlic powder 1/2 teaspoon chili powder 1/2 teaspoon paprika
1/2 teaspoon crushed red pepper flakes, optional 1-1/2 pounds boneless skinless chicken breast, cut into thin strips 1/2 medium sweet red pepper, julienned 1/2 medium green pepper, julienned 4 green onions, thinly sliced 1/2 cup chopped onion 6 flour tortillas (8 inches), warmed Optional: Shredded cheddar cheese, taco sauce, salsa, guacamole and sour cream
1 fajita: 369 calories, 15g fat (2g saturated fat), 63mg cholesterol, 689mg sodium, 30g carbohydrate (2g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.
BROCCOLI S A L A D
Shared from Dana-Farber/Brigham and Women's Cancer Center
We chose this recipe because broccoli is a cruciferous vegetable. Research shows that ≥3 servings of cruciferous vegetables/week may reduce prostate cancer risk by nearly 50%. In addition, cruciferous vegetables are high in fiber, and also offer Vitamin C, beta carotene, calcium, iron, and folic acid.
INGREDIENTS 3 pounds broccoli crowns 3 cloves of garlic 2 teaspoons olive oil 1/4 cup scallions
STEPS 8 servings (about 1 cup)
Arrange broccoli in a steamer basket over boiling water. Cover and steam until crisp-tender. Cool in ice water Mince garlic and slice scallions. Heat oil in a saucepan over medium heat. Add scallions, garlic, tarragon and dry mustard and sauté 2 minutes. Remove from heat; add vinegar and remaining ingredients, stirring with a wire whisk until blended, cool off the dressing Toss broccoli gently with dressing. This dish can be served cold or warm.
1/2 teaspoon dried whole tarragon 1/2 teaspoon ground dry mustard 2 tablespoons vinegar rice wine 2 tablespoons water 1 tablespoon Dijon mustard 1/4 teaspoon ground black pepper
Serving size 185g, Calories 60, Calories from fat 15, Total Fat 1.5g, Cholesterol 0mg, Sodium 95mg, Total Carbohydrate 10g 9Dietary Fiber 5g, Sugars 1g), Protein 5g
15 PODC A STS TO CHECK OUT WHILE PHYSIC A L DIST A NCING Some will make you laugh, others will make you cry. All of them will make you think about things a little differently. Enjoy our recommendations and please send us your own so we can add them to the list.
01 INVISIBILIA (PSYCHOLOGY/SOCIETY)
Unseeable forces control human behavior and shape our ideas, beliefs, and assumptions. Invisibilia—Latin for invisible things—fuses narrative storytelling with science that will make you see your own life differently.
02 BEAUTIFUL STORIES FROM ANONYMOUS PEOPLE (COMEDY/SOCIETY)
1 phone call. 1 hour. No names. No holds barred. That’s the premise behind Beautiful Stories from Anonymous People, hosted by comedian Chris Gethard. Every week, Chris opens the phone line to one anonymous caller, and he can’t hang up first, no matter what. From shocking confessions and family secrets to philosophical discussions and shameless self-promotion, anything can and will happen!
03 HIDDEN BRAIN (SCIENCE/SOCIETY) 04 GOOD LIFE PROJECT (SOCIETY/STORIES)
The podcast uses science and storytelling to reveal the unconscious patterns that drive human behavior, shape our choices and direct our relationships.
Every week, this podcast shares inspirational, intimate and disarmingly-unfiltered conversations about living a fully- engaged, fiercely-connected and purpose-drenched life. From iconic world-shakers like Elizabeth Gilbert, Brene Brown, Sir Ken Robinson, Seth Godin and Gretchen Rubin to everyday guests, every story matters.
05 THIS AMERICAN LIFE (SOCIETY/STORIES)
This American Life is a weekly public radio program and podcast. Each week they choose a theme and put together different kinds of stories on that theme. Stories have compelling people at the center of them, funny moments, big feelings, surprising plot twists, and interesting ideas. Like little movies for radio.
06 LESS ALONE (FRIENDSHIP/CONNECTION) 07 NO CRUMBS LEFT (COOKING/SOCIETY)
Less Alone is a podcast about connection. Covering the nuance of relationships, friends, friendship, life, love, loneliness and, of course, all things "connection."
Join nocrumbsleft chef and blogger Teri Turner at her table as she discusses various topics including food, cooking, love, family and inspiration.
08 WHAT SHOULD I READ NEXT? (READING)
A literary matchmaking podcast hosted by Anne Bogel, answers the question that plagues every reader: What should I read next?
09 STUFF YOU SHOULD KNOW (A LITTLE BIT OF EVERYTHING) 10 HAPPIER WITH GRETCHEN RUBIN (PERSONAL GROWTH)
If you've ever wanted to know about champagne, the Stonewall Uprising, chaos theory, El Niño, true crime and Rosa Parks, then look no further. This podcast has you covered.
Gretchen Rubin believes there’s no one-size-fits-all solution for becoming happier, healthier, more productive, or more creative; when we know ourselves and what works for us, we can change our habits and our lives.
11 MAGIC LESSONS (ART/INSPIRATION)
Author Elizabeth Gilbert is ready to help another batch of aspiring artists overcome their fears & create more joyfully.
12 TED TALKS SCIENCE AND MEDICINE (SCIENCE)
Some of the world's greatest scientists, doctors and medical researchers share their discoveries and visions.
13 FRESH AIR (SOCIETY)
Fresh Air from WHYY, the Peabody Award-winning weekday magazine of contemporary arts and issues, is one of public radio's most popular programs. Hosted by Terry Gross, the show features intimate conversations with today's biggest luminaries.
14 UNTANGLE (MINDFULNESS)
Experts, patients, families and everyday people share their stories about how incorporating mindfulness into their lives has changed them for the better. The podcasts focus not only on meditation, but also how meditation can be applied to one's everyday life.
15 THE CANCER DIETITIAN (DIET)
Oncology nutritionist Julie Lanford, MPH, RD, CSO, LDN sifts through what so many cancer patients have questions about diet. Julie guides listeners on how to stay as healthy as possible during and after cancer treatment. She debunks myths around fad diets and provides evidence-based resources.
Here’s a helpful resource to get you started: Beginners Guide to Listening to Podcasts
REL A X A TION & MINDFULNESS Mindfulness has been shown to have physical and mental health benefits. Learn how to relax and reduce anxiety with these mindfullness resources:
Practicing Self Care In The Time of Coronavirus - How To Mind Your Mental Health And Well- Being During COVID-19
Overall Health and Mindfulness Improves Treatment Response: An Expert Explains
Am I Meditating Correctly? Getting the Most Out of Mindfulness
Complete Guide to Mindfulness
A YOG A TECHNIQUE TO INCRE A SE REL A X A TION A ND REDUCE A NXIETY
8 W A YS TO USE TECHNOLOGY TO DE - STRESS A ND REL A X
GUIDED MEDITATION Headspace
02 MINDFULNESS APPS Buddhify 03 04 READ A GOOD BOOK Audible STREAM MUSIC Amazon Music 05 PRACTICE YOGA ONLINE 06 PLAY ONLINE GAMES Gaia.com Little Wheel 07 ORGANIZE YOU LIFE One Note
Online through your local library
Remember the Milk
08 WEARABLE TECHNOLOGY (FITBIT, APPLE WATCH, ETC.) Schedule time to breathe and meditate Monitor your pulse and heart rate
BE EMPOWERED ! COLORING P A GES The health benefits of coloring - for both children and adults - are well researched and documented. Coloring can help improve your mood, reduce stress and anxiety, improve motor skills and vision, enhance mindfulness and focus, and improve sleep. Try your hand at some of PEN's images and then post your work of art on social media with the hashtag #PENPowered
A CTIVITIES FOR KIDS
Whether it's crafting, reading or tinkering around, check out these structured activities sure to keep kids pre-K through 8th grade engaged and occupied.
Stories read by actors or other celebrities for kids available 24 hours a day Each book includes supplemental curriculum developed by a credentialed elementary educator, aiming to strengthen comprehension and verbal and written skills
A free summer camp for all ages who love DIY, creating, crafting, hacking, tinkering, & learning! Maker Camp is a great way for communities large and small to engage kids this summer with cool projects and activities
For kids in grades Pre-K through 8th grade.
Funbrain offers hundreds of games, books, comics, and videos that develop skills in math, reading, problem-solving and literacy
BE EMPOWERED ! WORD SE A RCH Research suggests that puzzles may help your brain, and even potentially prevent cognitive disorders as you age. Anecdotal evidence suggests they help with anxiety. They may even help you fall asleep at night. This PEN-Powered Word Search features four categories of words: 1) Empowerment vocabulary, 2) Sources of credible information during COVID-19, 3) Ways to help stop the spread of COVID-19, and 4) Ways to engage with PEN. If you enjoy it, you can create your own word search puzzle on-line, just google "Word Search Generator" for free options. Good luck and have fun!
Play this puzzle online at thewordsearch.com
BE EMPOWERED ! CROSSWORD
Short for weblog, an online journal or informational website where a group of writers share their views on an individual subject. Check out PEN's here: powerfulpatients.org/blog A network of people A disease caused by the division of abnormal cells Tool to help empower and educate patients A form of cancer treatment that uses the power of the body’s own immune system to prevent, control, and eliminate cancer A loved one of a patient who helps in their care A person receiving medical treatment Provides guidance on diagnosis and treatment plan
Engaging online PEN event where a speaker(s) deliver a presentation to a virtual audience who participate by submitting questions, responding to polls, etc. Opportunity to receive tomorrow's medicines today Type of treatment for cancer Psychological, physical, and financial help Designed to make the data and information easily understandable at a glance Mental state achieved by focusing on the present Patient who is confident in participating in their healthcare choices PEN's bi-weekly tweetchat on Friday's at 1pm ET Understanding Recognition Investigating ways to prevent, diagnose, & treat cancer
2 3 4 6
7 9 12 16
17 18 19
11 13 14 15
DIY HE A TING P A D WITH A ROM A THER A PY
Shared from Satsuma Designs
STEPS: Start by sewing the cuffs of your thin socks together right side out and leave about a 1" opening to pour in the beans or rice. Fill each sock by pouring in the beans or rice, one bag per sock. Tip: try it out to make sure you're happy with the density (you can always add more filler) Optional: Add a few drops of essential oil to the beans or rice before pouring them into the liner. Sew the thin liner socks together (close the opening you poured the beans or rice into). Sew the cozy socks together. Leave them right side out and sew around the cuffs leaving about a 1.5" opening to insert the liner. When you finish sewing the cozy socks together insert the bean or rice filled liner socks into the opening, filling each sock equally. Tip: Ensure that your socks are balanced!
WHAT YOU'LL NEED: One pair of thin, clean socks One pair of cozy, clean fleece or chenille socks Two bags of small white beans or rice Sewing machine or needle and thread Scissors Optional: Essential oil (lavender or whatever you like!)
Finish up by sewing the 1.5" opening in your cozy socks.
Throw your new creation in the microwave for 30 seconds and enjoy! NOTE: Always carefully feel the pad before removing from the microwave to prevent burns
BE EMPOWERED ! EXERCISES
Patients and care partners who take an active role in their healthcare and treatment decisions have better overall outcomes. Studies show that one of the best ways to do this is to stay physically active. Grab your yoga mats and tennis shoes and try out our recommended #PENPowered exercises!
LIGHT INTENSITY EXERCISES YOGA FULL BODY STRETCH CHAIR-ASSISTED YOGA MINDFULLNESS MEDITATION
UPPER BODY EXERCISES LOWER BODY EXERCISES
BED EXCERCISES CARDIO ACTIVITY
If you don't have the energy to exercise a full half hour, break it up; try three 10-minute walks during the day Make exercise enjoyable; recruit a walking partner or listen to music with headphones while on a recumbent bike or treadmill Dress comfortably and drink plenty of water Warm up by swinging your arms or marching in place
The National Comprehensive Cancer Center Network (NCCN) RECOMMENDs patients aim for 30 minutes of physical activity 5 days a week.
It is important to discuss with your doctor or physical therapist the type of exercise you are considering to ensure it will be safe.
T A KE A VIRTU A L V A C A TION For those stuck at home or missing out on your travel plans, take this opportunity to take a tour around the country NATIONAL MUSEUM OF NATURAL HISTORY
Allows visitors to take self-guided, room-by-room tours of select exhibits and areas within the museum
HAWAI'I VOLCANOES NATIONAL PARK
Take a virtual tour of one of the most popular national parks. Enjoy the stunning view from the volcanic coastal cliffs, “fly” over an active volcano, and see the effects of an eruption from 1959
SCUBA DIVING OF MARINE SANCTUARIES An immersive 360° view of your national marine sanctuaries. Highlights the amazing habitats, animals, and cultural resources
SAN DIEGO ZOO
Enjoy apes, elephants, polar bears, koalas, and more with the live cams
PIER 39 SEA LIONS Watch the famous sea lions of Pier 39 in San Francisco, CA bask in the sun with this live cam
MONTEREY BAY AQUARIUM Sea otter cam 7 am - 7 pm PT - Watch two stranded pups be raised by surrogate sea otter moms. A unique opportunity, that is usually unavailable to public viewing
TELL US WH A T YOU THINK !
SHARE YOUR FEEDBACK AND IDEAS WITH US >>
28Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 15 Page 16 Page 17 Page 18 Page 19 Page 20 Page 21 Page 22 Page 23 Page 24 Page 25 Page 26 Page 27 Page 28 Page 29
Made with FlippingBook Proposal Creator