Southcoast Health Centers for Cancer Care Wellness Program
Managing your wellness is an important part of the cancer journey. This can take many forms, including finding ways to reduce stress, eating healthy, taking time out for meditation or yoga, or having a basic fitness routine.
The team at the Southcoast Centers for Cancer Care created the videos below to support volunteers to help you get started or maintain your self-care. We hope you find these videos helpful and enjoy trying out the ideas presented.
Please let us know what you think of these videos and any suggestions for future programs. Thank you for your support of the cancer centers and our volunteers who participated in making these videos.
Important Information from Our Social Worker Team
Our social worker team consisting of Linda Casey, Susan Domingue, and Andrea Prigaro, provides in-depth information about emotional and financial support resources available to you. They also offer tips about lesser-known and local financial resources you may qualify for after receiving a cancer diagnosis.
Easy Ideas for Good Nutrition
Our nutritionist Julie Guerreiro takes us through making two easy and healthy recipes that you will enjoy. Her tasty version of a classic Bean Salad is easy to make and to have on hand, and the Chipotle-Lime Crusted Chicken is delicious.
Meditation with Caroline Paradis
Caroline is a well-known meditation instructor in the region who provides basic guidance on the art of meditation – taking us through an approximately 20-minute session that will help you relax and reduce stress. No prior meditation experience is necessary to enjoy this session.
Chair Yoga with Rhonda May
Rhonda is a certified yoga instructor who has been teaching various forms and classes of yoga in the region for many years. In this video, she takes us through an approximately 30-minute session of chair yoga. No prior yoga experience is necessary, and she provides tips for people of all levels of mobility.
Fitness Tips with Norm Meltzer
Norm is a well-known fitness instructor who has been working with athletes in the region (particularly hockey players) for many years. However, you don’t need to be a hockey player to try out some of the tips he presents in this video! He presents basic fitness ideas that can be applied by people at different levels of mobility.
- 3 or 4- 15 ½ oz cans or dried beans (video included black, white cannelloni, green beans and dark red kidney)-drained and rinsed with water
- ½-3/4 cup chopped onion
- ¾ cup chopped celery (optional)
- 4 cloves of fresh garlic minced
- 1/3-1/2 cup oil (video used olive and vegetable combination)
- ½ cup vinegar (video used combination of balsamic and white)
- ½ tsp black pepper
- ¾ tsp celery seed (optional)
- ¾ tsp worcestershire sauce
- In bowl, combine chosen beans
- Mix ingredients for dressing and add to bean blend. Mix well
- Adjust seasonings as desired
- Consume immediately or refrigerate for at least several hours to marinate
- If refrigerated, set out at room temperature for at least 30 minutes before serving (as oil hardens in fridge)
Chipotle-Lime Crusted Chicken
- ½ cup light mayonnaise
- ¼ cup shredded cheese (cheddar was used but can substitute)
- 1 ½ tsp lime juice
- ½-3/4 tsp Chipotle chili rub seasoning (McCormick spices) **can adjust for more/less spiciness**
- 4 thin boneless skinless chicken breasts or 2 thick breasts cut horizontally into 4 even pieces
- ¼ cup crushed plain tortilla chips
- Prepare baking sheet/pan: line sheet/pan with aluminum foil. Spray foil with non-stick pan spray.
- Preheat oven to 350 degrees
- Place chicken breasts onto baking sheet
- Mix together mayonnaise, cheese, lime juice and Chipotle seasoning
- Spread mixture onto top of each chicken breast
- Sprinkle tortilla chips on top of each coated chicken breast
- Bake for 20 minutes or until thickest piece of chicken registers 165 degrees
- Without meat thermometer, alternatively slice into thickest part of chicken breast and if fluid runs clear this is cooked adequately. Otherwise cook for an additional 5-10 minutes until thoroughly cooked