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Archives for October 2011

How to Enjoy Halloween without Gaining Candy Weight

October 31, 2011 by

halloween candyHalloween tests everyone’s resolve to stay on track with his or her healthy eating programs. Even if you’ve been good all year, you may be tempted to snack on a few too many candy bars. Following are a few tips to enjoy some candy without regretting it later.

Eat dinner right before you take the kids trick-or-treating.

You and the kids will all be less tempted to sneak a few treats from goodie bags if you’re still full from dinner. If you’re the one giving the treats, remembering that you just ate may help you stay out of the treat bowl.

Offer higher quality treats to those who come to your door.

Instead of the typical chocolaty, sugar-heavy treats, think outside the box. Offer dark chocolate, fruit roll-ups, and snack-sized boxes of raisins and dried fruit. You may be less tempted to snack, and even if you do, you won’t be doing much damage.

Eat a healthy treat and drink a glass of water before eating candy.

If you’ve decided you want one of those Snickers bars, eat a handful of baby carrots or an apple and drink a glass of water before opening the candy wrapper. You’ll be less likely to eat too much candy because the healthy snack and water will help fill you up.

To make this step even more effective, distract yourself by doing something else for 20–30 minutes before eating the candy. Your stomach will have time to signal your brain that you’re not hungry, and that distraction might last longer than 30 minutes. If it does, and you decide you still want the Snickers, start over with the healthy snack and water.

Keep candy out of sight.

If the kids want to enjoy their candy longer than one night, ration the amount that they can keep and have them put it out of your sight. You can remove the excess from the house the next morning.

Give it away.

If candy is out of the house completely, you can’t eat it. Take it to work, drop it off at a food bank or church, or give it to a neighbor. If possible, gather it up and get rid of it the next morning. The sooner it’s gone, the sooner you won’t have to deal with the temptation.

The holidays coming up are hard enough to manage weight wise without adding an extra few days of eating candy at Halloween. What tips for avoiding Halloween weight gain can you add?

Filed Under: Health and Wellness, Upcoming Events Tagged With: , , , , ,

Let Bread Be Your Friend, Not Your Foe

October 28, 2011 by

breadIn their desire to eat healthy, many people have lumped all breads and grains together and given them something of a negative reputation, which they do not deserve. This post will touch on the differences between the breads and grains you should be eating and those you should minimize.

Remember, you can eat anything you like in moderation.

We won’t tell you not to eat something, but we will suggest reducing your intake. We set ourselves up for failure when we say that we won’t eat something, because then we tend to crave it. Have a little, not a lot. Have one slice of bread instead of three, or one cup of grains instead of two. Sensible is the way to go.

Go for brown instead of white, and eat as much whole grain bread as possible.

In general, brown grains and rice are nutritionally superior. White bread and white rice have been processed, meaning they have lost some of their nutrients and fiber. The closer you can stay to the grain as it appears in nature, the better.

Whole-grain bread is better than wheat, which is better than white. To know if you have whole-grain bread, the first ingredient will contain the word whole. Sometimes wheat bread isn’t truly whole wheat—it’s mostly white bread with enough wheat added to change its color. Look at what kind of flour is used in the bread. Wild rice is healthier than brown rice, which is healthier than white.

A note about seeded breads: sometimes these are nothing more than white bread with seeds, so read the label to see which type of flour is used. And don’t let the words unbleached or enriched fool you, as they often mean processed. The key word is whole.

Check fiber content.

Bread should have at least 3 grams of fiber per slice. Less fiber means you’re not eating whole-grain bread.

Read labels.

Often, it’s not the grain that’s the issue, but the sweeteners, additives, and preservatives that have been added to the finished product. Many companies add high fructose corn syrup or hydrogenated oils and vegetable shortening (trans fats) to baked goods, so read your labels. Some bakers now avoid using those harmful chemicals in all their products.

It’s not enough for the label to say 0 trans fats, as a food can have a small amount of trans fats and claim to be trans fat free. You need to read labels.

Eat bread with proteins and fats.

As bread is a carbohydrate, it can raise your blood sugar. Eating bread with proteins and fats, especially if you choose white bread, can somewhat blunt the rise in blood sugar. Many margarines contain trans fats, so be careful what you spread on the bread.

Have you been participating in breast cancer awareness activities this month? If so, what did you do?

Filed Under: Health and Wellness Tagged With: , , , , , ,

Visit the Spa from the Comfort of Your Home: DIY Spa Treatments

October 26, 2011 by

spa treatmentsYou don’t need to drive to the spa to enjoy its therapeutic, mood-enhancing benefits—you can relax at home and enjoy a spa atmosphere and treatments with just a little creativity.

Choose a time when you’ll be alone.

Part of the allure of the spa is having time to yourself, so for your at-home spa experience, choose a time when you’ll have no distractions. Plan it for a weekend your spouse will be away. Try a DIY spa day while the kids are in school, or ask other family members to take them for an evening. If your dog never leaves your side, take him to doggie daycare for a few hours and let him play his little heart out while you relax.

Set the mood.

Candles, soft music, a glass of wine, some delicious chocolate, and incense will help you create a spa-like mood. In fact, your favorite spa might sell you some of their incense or candles to help you create your home spa. Some women love to play ocean waves or nature sounds while they pamper themselves.

Soak in a luxurious, hot bubble bath.

Find a bubble bath scent you love and slip into the tub with your wine and a good book, or simply lie back and let the fragrant bubbles soak your cares away. A good bathtub pillow will help you feel like you’re at the spa.

Indulge in a decadent facial.

The at-home options for facials are limitless: you can buy products from your spa, you can find amazing facials and masks at beauty supply stores, or you can create your own with ingredients from your kitchen or supermarket. The right facial is refreshing not only for your face, but for your soul.

Try a paraffin manicure or pedicure.

You can buy a paraffin warmer inexpensively and use it while giving yourself a manicure or pedicure. Splurge on your favorite nail polish and hand cream, or buy a pedicure kit. You’ll love doing it yourself while sipping wine and listening to your favorite music.

Make it a friends’ day out.

If you prefer to go to the spa with friends, have a spa party at home instead. Ask each friend to bring a delicious treat or bottle of wine and their favorite home spa treatment. You’ll love trying something new, and they’ll cherish the time spent with you.

What’s your favorite part of an at-home spa day?

Filed Under: Health and Wellness Tagged With: , , , , , ,

How to Spice Up A Boring Salad—the Healthy Way

October 24, 2011 by

saladYou’re eating healthier by having a salad once or twice a day, but it’s getting a tad boring. What can you do to spice it up and give it a little taste pizzazz? When it comes to delicious healthy additions, you’re limited only by your imagination.

Peppers

Here you have a variety of choices, including bell peppers (green, red, yellow, orange), banana peppers, hot peppers including habanero and jalapeño, and dried peppers used as a spice. Peppers are full of fiber and antioxidants, vitamins, and carotenoids to nourish your body. Red peppers are loaded with vitamins A, C, and K, as well as lycopene. The capsaicin in hot peppers may help improve immunity and kill stomach bacteria that cause ulcers.

Nuts and seeds

Any salad tastes better with a little crunch. Nuts and seeds are rich in healthy unsaturated fats, fiber, vitamin E, and minerals including magnesium, iron, and zinc. Eat a variety of nuts and seeds to get as many nutrients as possible. Good choices for salads include sunflower and pumpkin seeds, walnuts, almonds, pecans, and pistachios.

Eggs

A hardboiled egg is only about 70 calories, and is a tasty and healthy addition to any salad. Eggs are chock-full of nutrients, including essential fatty acids that help keep your brain, eyes, and muscles healthy. The protein in eggs is high quality, and if you’re pregnant, the choline in eggs helps your child’s brain develop properly.

Fennel or Anise

This aromatic and flavorful veggie contains fiber, folate, and vitamin C, and delivers a slight licorice flavor.

Beans

Another food full of nutrients, beans will fill you up and add fiber and protein to your salad. Try black or kidney beans for a rich taste that’s never boring.

Fruit

Why not add orange slices, kiwi, strawberries, or blueberries to your salad? Fruit is high in vitamin C, fiber, and antioxidants, which give fruits and veggies their color. Eat a variety of colors, and you’ll feel incredible.

Dressing

If you’re bored with oil and vinegar, try something new. Use a different type of oil, or sample rice or balsamic vinegar. Add a few squeezes of lemon or lime juice, or try yogurt mixed with olive oil and vinegar. Add a new ingredient with a kick, such as red pepper or mustard, or buy a pepper mill and crack fresh pepper over your salad. Don’t be afraid to use spices liberally, such as Mrs. Dash or sea salt.

What do you do to spice up your salads?

Filed Under: Health and Wellness Tagged With: , , , , , , , , , , ,

Can Breast Reconstruction Improve A Woman’s Psychological and Sexual Wellbeing?

October 21, 2011 by

DIEP flapIn a recent article, titled Advanced Post-Mastectomy Breast Reconstruction Improves Women’s Psychosocial and Sexual Wellbeing, by CANCER Online Journal, a study found that “After a mastectomy, women who undergo breast reconstruction with tissue from their own abdomen experience significant gains in psychological, social, and sexual wellbeing as soon as three weeks after surgery.” (CANCER Online Journal: http://www.canceronlinejournal.com/newsroom)

The study was performed by Toni Zhong, MD, MHS, of the University Health Network Breast Restoration Program in collaboration with several others at the Memorial Sloan Kettering Cancer Center in New York City. They surveyed 51 women who were preparing for their MS-TRAM or DIEP flap reconstructive surgery during the months between June 2009 and November 2010.

Breast reconstruction is restoring the form of a breast that has been damaged, partially removed, or completely removed. Breast reconstruction is almost always done after treatment for breast cancer, although there are some birth defects that can result in the need for breast reconstruction. Breast reconstruction can be performed with implants (the same ones used for breast augmentation), or with the body’s own excess tissue (usually from the abdomen or buttocks), thus avoiding the need to place foreign objects in the body.

The study found that these women who experienced breast reconstruction “reported significant improvements in psychological, social, and sexual wellbeing just three weeks after surgery,” according to the article.

Although The Center for Natural Breast Reconstruction has not performed a formal study on the feelings that patients experience post breast reconstructive surgery, we have found that many of them feel a sense of improved psyche and self-esteem. Just ask Leslie Haywood who underwent breast reconstruction with the Charleston breast surgeons of The Center for Natural Breast Reconstruction: “I have never been happier with my body and I have never been more in shape in my entire life!”

If you know of someone who would be interested in hearing about this study, visit the CANCER Online Journal newsroom where the article will soon publish to: http://www.canceronlinejournal.com/newsroom

Filed Under: Health and Wellness Tagged With: , , , , , , , , ,

7 Ways to Celebrate Pink Sunday Wherever You Are

October 19, 2011 by

pink sundayPink Sunday is a breast-cancer awareness program sponsored by the Susan G. Komen for the Cure ® Lowcountry affiliate and takes place Sunday, October 23, 2011. Nonprofit organizations and churches will be celebrating with their own Pink Sunday events, but we thought this was such a great idea that we’d like to let everyone know about it.

A highlight of Pink Sunday is the Commitment Challenge, which simply means that by signing the Commitment form you promise your friends and family that you’ll get a mammogram this year. The form has a space for your email address, and if you choose to include it, Komen Lowcountry will send you updates.

Ideas for celebrating Pink Sunday no matter where you are include . . .

  • Wearing pink and asking others to as well.
  • Ordering or making pink pins to give to friends and family.
  • Asking others to take the Commitment Challenge with you.
  • Collecting donations for Komen Lowcountry, or asking people to make donations online at www.komenlowcountry.org.
  • Creating a Wall of Hope with names of those who have lost the breast cancer battle and names of survivors.
  • Celebrating survivors you know with a candle lighting ceremony, pink ribbons, or flowers.
  • Asking a survivor to share her story with your family or group of friends while honoring her with a special lunch or dinner.

For more ideas and the Commitment form, visit:  http://www.komenlowcountry.org/get-involved/pink-sunday/.

Do you have any ideas to celebrate Pink Sunday?

Filed Under: Upcoming Events Tagged With: , , , , , ,

Are you Practicing Safe Breast Health?

October 17, 2011 by

reconstructive surgeryIn November 2010, the U.S. Preventative Services Task Force changed their mammogram guidelines from annually after age 40 to biannually starting at age 50. They also recommended stopping breast self-exams. Their reasoning was that less-frequent mammograms are just as effective in detecting cancer, and self-exams lead to increased and unnecessary doctors’ visits and procedures.

As you can imagine, this created quite a stir among doctors, especially those who have had patients between the ages of 40 and 50 with breast cancer detected by mammogram or self-exams. The data on mammogram effectiveness is conflicting, and women are left wondering about the ramifications of waiting until 50 for their first mammogram. Some physicians and women also wonder whether cost savings plays a role in the recommendations, though the USPSTF says it did not.

Mammograms are the standard of care in detecting breast cancer, and are the best tool we have for early detection. Its technology continues to improve, and currently, digital mammograms are in use in some areas. Most doctors continue to recommend self-exams and annual screenings for patients over 40, with high-risk patients starting mammograms earlier. The American Cancer Society also reviewed its guidelines last year, and it stands by the age of 40 to begin annual mammograms but neither recommended nor discouraged monthly self-exams.

Women under 50 tend to have denser breasts, making tumors difficult to see with mammograms, so for them self-exams are crucial. Most doctors will tell you that they’ve had many, many women find their own lumps during self-exams, and women know better than anyone else does what is normal for their breasts. Doing monthly self-exams is the best way to get to know your breasts so that if a lump does occur, you can detect it as soon as possible and treat it.

We encourage you to talk to your doctor about your individual risk factors and decide which mammogram schedule makes sense for you.

For more information on the USPSTF guidelines, as well as the ACOG revised guidelines for Pap smears, visit http://www.womenshealthmag.com/health/breast-health.

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What Are My Options for Uneven Breasts?

October 14, 2011 by

charleston breast surgeonsThe below question is answered by the Charleston breast surgeons at The Center for Natural Breast Reconstruction.

I had TRAM flap reconstruction in 2002 with revision and a follow up surgery in six months later. Since then some shrinkage has occurred in the reconstructive side and I have a hollow area on the upper portion. Do I have options for more normal looking breast without the hollow area?

You potentially have many options to improve your reconstruction. No one solution is perfect for all situations, but some options include repositioning the flap to a higher location, augmenting the hollow area with your own fat grafts (taken usually from abdomen, thigh, or buttocks), or using any excess skin / fat from under your armpit as an additional flap to lift and augment the TRAM (we call this a 5th intercostal artery perforator flap). Some more aggressive options would include placing a small breast implant under the TRAM flap, or adding a whole new microvascular flap from another area, although this is rarely in practice necessary.

Hope this helps. Please feel free to email or call with any additional questions.

–The Center for Natural Breast Reconstruction Team

Filed Under: Ask the Doctor Tagged With: , , , , , ,

Top 5 Yoga Studios in Charleston

October 12, 2011 by

charleston yogaYoga is one of the most effective ways to develop a mind-body connection and improve health and flexibility. Following are five of the top yoga studios in the Charleston area.

Charleston Power Yoga: www.charlestonpoweryoga.com

A Baptiste Power Vinyasa Yoga affiliate studio, Charleston Power Yoga promises to provide a “challenging, dynamic combination of strength, sweat, and flexibility sure to push you to your edge, yet accessible to all body types.”

In addition to an amazing yoga experience, Charleston Power Yoga offers a unique boutique with One of a Kind Yoga Bags from The Rose Knot and handmade jewelry from yogi Stella Maris. Yoga gear includes Manduka mats and Yogitoes.

Bikram Yoga Charleston: www.bikramcharleston.com

With two locations in downtown Charleston and Mt. Pleasant, Bikram Yoga offers hot yoga for all levels and abilities. Bikram yoga consists of 26 postures and 2 breathing exercises and works every muscle in your body.

Many clients say they feel more positive and have strengthened their bodies and calmed their minds. Others say yoga has helped them lost weight and change their spirit and soul. Between the two studios, over 50 classes a week are available.

Daniel Island Yoga: www.danielislandyoga.com

Diane Zalka’s YogaFit® and Sadhana Yoga Chi holistic style flow in her sessions, which according to the website “strive to create holistic balance, personal growth, and harmony by focusing on flexibility, strength, balance, breath, body awareness, alignment, relaxation, healing the body, calming the mind, and lifting the spirit.”

Zalka, a retired teacher and Yoga Alliance Registered Yoga Teacher, believes yoga is for everyone and offers a range of classes at Pierce Park Pavilion, Daniel Island Park Club, and The Field House. Sessions include YogaFit for Kids, Sunrise Yoga, and Restorative Therapeutic Yoga.

Holy Cow Yoga and Artistic Center: www.holycowyoga.com

Holy Cow Yoga has been a fixture in the Charleston area for 12 years and offers a variety of yoga classes including Vinyasa flow, gentle-restorative, yin, children’s, and prenatal. These classes range from challenging to relaxing, and the environment is supportive and dynamic.

Workshops offered include Hip Helper with Steven Willard, Meditation Immersion with Trace Sahaja Bonner, Yoga and the Pelvic Floor with Leslie Howard, and Food for Life with Ayla Sarnoff. Holy Cow Yoga’s Om Store features organic yoga clothes, Kulae eco mats, and eye pillows.

Serenity Now Yoga: www.serenitynowyoga.net

Located near Mt. Pleasant, Sullivan’s Island, Isle of Palms, and downtown Charleston, Serenity Now Yoga focuses on not only yoga, but also offers free meditation instruction and special workshops and events. Their philosophy is that yoga should be accessible to anyone, no matter the fitness level or the age, and their mission is to serve all students who wish to develop a yoga practice.

The instructors at Serenity Now recognize the spiritual component of yoga and are careful to respect that everyone has a different spiritual path. While every session includes the traditional aspects of yoga such as yama, niyama, and pranayama, every instructor leaves room for students to include them in their practice as they wish.

Come visit us on Facebook to join the conversation!

 

Filed Under: All Things Charleston Tagged With: , , , , , ,

The Center for Natural Breast Reconstruction Site

October 11, 2011 by

Good afternoon everyone and thank you for visiting The Center for Natural Breast Reconstruction’s blog. Currently, our main website is down due to technical issues. However, we do expect the site to be up within the next day or so. If you have any questions or would like to contact The Center for Natural Breast Reconstruction, please feel free to call out office at 1.866.374.2627 or email Gail at glanter@ecplasticsurgery.com.

Also, please note that some of the links in our blog posts may not be working today as the main website is down and many of our links direct blog readers to our website.

Thank you for your patience and we do apologize for the inconvenience!

–The Center for Natural Breast Reconstruction Team

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