About Me

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My journey as a writer began as a child. I wrote poems and short stories which were my way of dealing with various life changing events. I am a member of Rave Reviews Book Club. Follow me on Twitter @KIngallsAuthor www.facebook.com/KarenIngalls, and you can find my books at www.amazon.com. My first book is Outshine: An Ovarian Cancer Memoir which received two awards. All proceeds are donated to gynecologic cancer research. My second book is a novel Novy's Son, about one man's attempt to find love and acceptance from his father. This is an all too common problem in our society. My third book, Davida: Model and Mistress of Augustus Saint-Gaudens is about the love affair between this great American sculptor and his model. ALL ORIGINAL CONTENT COPYRIGHT 2011 THROUGH 2017.

Thursday, June 18, 2015

NUTRITION & HEALING

I am pleased to welcome, Haley Dubin, an ovarian cancer survivor/thriver, who will share her thoughts and experiences with nutrition for healing. Congratulations on her 17 years of being cancer free.

Anti-Cancer Diet

     As a 17-year cancer survivor (this month!) and certified health coach, I am often asked which foods are best to heal one’s body after cancer. This always brings me back to when I completed treatment for ovarian cancer and asked my oncologist that very same question.  He pretty much told me to go back to the way I was eating prior to my diagnosis.  He said that changing my diet wouldn’t have much impact on me healing from cancer or preventing a recurrence.

     Somehow my intuition told me differently and besides longing to have some sense of control over my body and health, I wanted to gain my energy back so that I could keep up with my two-year old son.  Plus, I was willing to do anything in my power to ensure that I would never have to go through treatment again.

     All these years later, I feel better than ever and it has become my mission to help other’s feel the same.

What foods do I make an integral part of my diet?

After researching which foods have healing effects on the body, I came to understand that an anti-inflammatory diet (1) is crucial as cancer is an inflammatory disease. (2,3)

Here are some pointers:

·      Eat whole, fresh unprocessed foods (avoid packaged food)

·      Eat a wide variety of colorful fruits and veggies (6-10 servings a day)

·      Incorporate healthy fats, emphasizing omega-3 fats found in wild salmon, cod and sardines. 

·      More healthy fats-walnuts, almonds, avocados, olives, flax seeds, chia seeds

·      Emphasize a plant-based diet

·      If choose to eat meat look for grass-fed (more omega 3-s) as opposed to grain-fed

·      Eat plenty of fiber from whole grains, fruits, vegetables and beans

Start by enjoying this easy anti-inflammatory recipe!

Black Bean and Avocado Salad:

·      1 can black beans* (Eden Organic without BPA lining)

·      1 avocado* diced

·      1 medium tomato* chopped

·      ½ small red onion* diced

·      ¾ bunch cilantro* finely chopped

·      1 clove garlic* minced

·      ½ large lime

·      1 ½ tsp.  cold-pressed extra virgin olive oil

·      Sea salt and pepper to taste

In a bowl, add the beans, avocado and chopped tomato.  Add garlic, onion and cilantro to bowl.   In a separate bowl mix together, juice of lime, olive oil, salt and pepper. Pour on top of salad and toss gently.

* Cancer protective properties:
·      Black beans- contain folate, fiber & magnesium
·      Avocados-high in oleic acid (anti-inflammatory benefits)
·      Tomato-lycopene (protective anti-oxidant)
·      Onions and garlic-quercitin (protective anti-oxidant)
·      Cilantro-beneficial phytonutrients, detoxifying herb





Hayley Dubin is a certified health coach through the Institute of Integrative Nutrition and founder of reVIVE wellness.  She works with individuals who have completed treatment for cancer and have fear around recurrence.  She teaches her clients how to nourish their body, mind and soul so that they can feel confident in remaining healthy and cancer-free!

For more information and to get her “7 Top Tips For A Cancer Fighting Immune System”, please visit www.revivewellness.com.



Credits to:






Friday, June 12, 2015

LONELINESS & ILLNESSES

                        
     LONELINESS IS FAR TOO A COMMON PROBLEM, ESPECIALLY FOR THOSE WHO ARE ILL. Do we know how to help them, understand their fears, how to be there for them?



     Loneliness is a feeling of not belonging, no involvement with a community (family, friends, a town or  job), and there is no sense of wanting to or even thinking about contributing to a community. Some of us socialize via the Internet on Facebook, LinkedIn, or other social media sites. We feel somehow safer communicating with others when we do not have to face people directly. This is can only increase our loneliness in that we do not experience any physical contact or commitment.

     Sometimes we experience loneliness for short periods of time, an hour, or a day. Many of us then turn to meditation, shopping, or lunch with friends to get us out of our slump. It is important to share with someone you trust about your feelings at the time.

Other times it might be a daily event from which we are not able to rise above.

     With such feelings of isolation we often develop depression, illnesses, drug or alcohol addiction. According to some studies it can raise our blood pressure, increase pain and fatigue, and poor eating habits resulting in too much weight gain or loss. Depression is often defined as anger turned inward and can make us feel like we are traveling in a universe separate from anyone else. Any type of illness can develop due to loneliness because our immune systems are depressed, we do not eat nutritiously, nor exercise on a regular basis.

     Loneliness often occurs after a major change in the person's family due to death, divorce, illness, abandonment, or an empty nest. In each of these situations an individual needs support, attention (good listening), and sometimes professional counseling during their process of grieving. When we grieve we through various stages as outlined by Elisabeth Kugler-Ross. They are denial or shock, bargaining, anger, depression, and acceptance. We each move in and out of these stages at our own pace and time frame. When we reach acceptance then we are now able to live with the tragic or sad events that we have had to experience.

     We all have felt lonely and abandoned at various times of our lives. I believe even Jesus felt lonely in the Garden of Gethsemane. When I entered college as a freshman 1500 miles away from home, for the first day or so I was lonely, but I soon made friends, got familiar with the campus, and quickly saw my new life as an exciting challenge.

      My sense of aloneness from my ovarian cancer diagnosis disappeared once I got involved in a support group, communicated on the Internet with various individuals and organizations who were somehow involved with this disease. The more I read and learned about ovarian cancer, had doctors I highly respected and trusted, and opened my life of cancer to others, loneliness never reappeared.

     There are many organizations and groups out in society to help anyone through a difficult time. Contact such places as The American Psychological Society, local churches, The Loneliness Support Group, Campaign to End Loneliness, to name a few.

     We as members of society have a responsibility to be aware of the symptoms of loneliness and be there to help people in our families or neighborhood or among our friends to be there for them. Let them know they are loved and appreciated.

My thanks to Mark's Daily Apple for input into this blog.
Read more: http://www.marksdailyapple.com/the-impact-of-loneliness/#ixzz3cVtmSzGQ

Thursday, June 4, 2015

LIFE LESSONS FROM FLOWERS


         Flowers have lessons for us also. Here are two stories that are beautiful, thought-provoking, and can teach us some things.                                 



                                                     A WHITE ROSE 

     Out from the weeds and bushes emerged a white rose as white as the driven snow. Because of its location, the white rose could not see its own beauty even though those around it marveled at its sweet sense, its glistening beauty from the morning dew on its petals, nor her perfection. 
     One day a young girl is walking by and saw the white rose which was starting to wilt from lack of rain. She gently picked it and took it home. She put it in a vase and placed it by the window so it could get some sun.
     "Is that me?" the rose asked itself as it gazed at its reflection. The rose began to stretch its leaves and raised itself up towards the sun. "I was so blind to all around me, I did not see my own beauty." The rose had never known who she really was.

MORAL: If you really want to know who you are, forget everything that's around you, and just look into your heart. 
(In collaboration with Rosa Marie Roe. http://freestoriesforkids.com/children/stories-and-tales/white-rose)                                                

                                                     THE THISTLE


    A dusty and long path to Jerusalem was lined with flowers of every color, shape and size. There were daisies, pansies, roses, petunias, tulips, and chrysanthemums to name a few. They chattered among themselves ignoring one flower that stood quite tall and lonely. It had thorns, big leaves and a fat stalk. 
    "Oh, why must he be among us? We are so tiny, delicate, and pretty while he is ugly and just green."
    A dainty violet was under its shadow and complained, "His thorns sometimes brush up against me when there is a breeze and it hurts so much. Oh, I wish he would just wither and die."
    The very prim and proper rose said to the thistle, "Don't you know why we are all here, and who we are waiting for?"
    "Yes, I do," replied the thistle. "And that is why I am here too. I hope he selects me."
With that all the flowers started mocking and laughing at him. 
     This went on for two days until they saw Jesus coming down the dusty road. They preened and shook the dust off of them, spread their petals and leaves, and stood straight and tall with their faces towards the sun.
     The thistle could not shake the dust off, but kept the top of his head facing upward now crowned with beautiful purple flowers.
     Jesus bowed and marveled at each flower as he walked by, and then stopped and placed his hand on the thistle's head. "You stay strong, beautiful, kind, and confident despite unkindness around you. For that you are the most beautiful flower along the road here." 

MORAL: Do unto others as you would want them to do unto you. (Author unknown)

I pray that we each can see the beauty inside and outside of ourselves and all those around us. We are each a part of God's creation...which means we are to love each other just as God loves us.