Archives for May 2018

5 Ways to Take the Stress out of Your Morning Routine

morning coffee

Morning routines are stressful.

Between getting your kids dressed, fed, and ready for school...

Getting yourself showered and ready for your big meeting…

Or Suzy melting down because she wanted to wear the purple dress, not the green one…

…simply making it past 10 a.m. without ripping your hair out may seem like an accomplishment.

If you’re someone who can relate, we have good news for you.

There are strategies you can put in place to relieve morning routine stress–and we are going to share them with you right now!

Keep reading to discover 5 strategies for taking the stress out of your morning routine.

Strategy #1 – Get Your Morning Prep Work Done the Night Before

evening prep work making lunches

Getting ready in the morning is a lot of work.

That work is only multiplied if you have kids that you need to get out the door in the morning, too.

In order to cut down on the morning chaos, we recommend you do as much as you can in the evening to prepare yourself for the following morning.

This may include…

  • Adopting a nighttime bath/shower routine so people are squeaky clean when they wake in the morning.
  • Packing school lunches before you go to bed so they are ready in the morning.
  • Laying out both your clothes and your kids’ clothing the night before.

Think about every task that eats up your time and causes stress in the morning. Then, see if you can fit it into a more relaxed evening routine.

Strategy #2 – Set Aside 15 Minutes of Meditation Time

Starting your day in the right frame of mind will help set the tone for your entire day.

For this reason, we recommend you spend 15 minutes each morning meditating.

There are many ways to meditate.

For instance…

  • If you’re religious, you might spend 15 minutes in prayer or reading scriptures.
  • If you need to relax and find peace, you might try deep breathing exercises.
  • If you love to exercise, 15 minutes of yoga might be what you need.

Tip: If you have kids, be sure to set an alarm and meditate before they wake up in the morning!

Strategy #3 – Avoid Rush-Hour Traffic

rush-hour traffic

Two words…road rage!

If you have a long commute in a trafficky area, you know how stressful getting to work every day can be.

There’s not much that can be done in terms of clearing the highways.

However, if it’s possible, you might want to think about timing your drive into work so you miss rush-hour traffic.

Your first option is to get to work early if you’re able to do so.

Talk with your boss to see if it’s possible to adjust your hours so you can come in early, and then leave early.

The second option is to leave for work after rush hour.

If you’re able to do some of your work virtually, you might be able to make a deal with your employer to work through rush-hour traffic from home, and then come into the office a little later in the morning.

Strategy #4 – Don’t Check Email Until You Get to Work

We’ve all made the mistake of opening our emails before getting to work only to find a nasty email from the boss or a client.

This type of negativity before your workday even begins can easily put a damper on your morning routine.

For that reason, make it a rule that you don’t read emails before you get to work.

Strategy #5 – Prepare an Evening Game Plan

evening game plan for next day

It’s hard enough to make it through a morning routine.

Therefore, there’s no reason to add extra stress into your morning by wondering…

  • What do I need to make for dinner?
  • What kid has sports practice today?
  • Who’s in charge of carpool?

Before you go to bed, have all your evening plans for the next day mapped out and formulate your plan to handle your after-work routine.

To reduce stress even further, try prepping meals in advance so they are ready to cook when you get home, or map out your carpool routine for optimal time management purposes.

How do you make your morning routine less stressful? Let us know your suggestions in the comments below!

Ask the Doctor – How Long Should You Have a Breast Expander In?

pink and white flowers

This week, Richard M. Kline, Jr., MD, of The Center for Natural Breast Reconstruction answers your question about breast reconstruction.

Question: How long should you have a breast expander in?

Answer: There is no “one size fits all” answer to your question.

In many cases, expansion can be achieved, and the permanent implant placed, in 2-3 months (more commonly 3).

In other cases, expansion may take longer, or sometimes other factors such as radiation may cause delays in removing the expander and placing the permanent implant. Whenever possible, however, expansion should be completed before the beginning of radiation, because the expansion of radiated skin ranges from difficult to impossible.

I do not think that having expanders in for long periods is likely to cause any lasting problem, although the chance of them deflating goes up. I met a patient recently who, for various reasons, had had an expander placed by another surgeon in place for 15 years. She appeared none the worse for it, we placed a permanent implant, and she is doing well.

Hope this helps, I’d be happy to chat with you if you wish.

Have a question about breast reconstruction or post-surgical you’d like answered from our surgical team? Just ask!

Celebrate National Sunscreen Day: 3 Tips for Protecting Your Skin from Sun Damage

protect sundamage

National Sunscreen Day–celebrated on May 27–is just a few days away.

It may seem like a silly holiday, but for over 70 years, sunscreen has been saving lives and protecting people from skin cancer.

For that reason alone, we think National Sunscreen Day is definitely worth celebrating–and we hope you’ll join us!

To get the party started, below are a few tips on how to protect your skin from sun damage.

Keep reading to check out our recommendations…

Sun Protection Tip #1 – Wear Sunscreen

sunscreen on the beach

We thought we’d start with the most obvious and overlooked sun protection tip–wear sunscreen.

Here’s the science behind why it’s so important…

The inorganic chemicals in sunscreen, including minerals such as zinc oxide or titanium dioxide, block the sun’s harmful rays.

The sunscreen ingredients do this by blocking UV lights the same way white paint reflects light.

When the UV lights are blocked, they can’t penetrate your skin causing burns, cell mutations, or even worse, cancer.

Apply one coat of sunscreen every few hours, and your skin will stay protected.

Tip: The skin on your face is very delicate, so it burns easily. For that reason, don’t forget to apply sunscreen to your face. If you’re worried about putting greasy sunscreen on your face, look for facial sunscreen that’s made specifically for facial skin.

Aside from applying sunscreen, wearing sunglasses and a hat can help protect your skin.

Sun Protection Tip #2 – Wear a Swim Shirt

boy in a swim shirt kissing a dolphin

People often get sunburns while swimming in pools, lakes, or oceans.

There are two reasons this happens.

The first reason is that people feel nice and cool in water so they don’t realize they are starting to burn.

The second reason is that the sun reflects off the water’s surface. These reflective rays increase the skin’s exposure to harmful rays, resulting in sunburns.

The best way to protect against getting burned while in the water is to wear a swim shirt.

These special water-safe shirts can be found in any sporting goods or swimwear store. And, they can cost as little as $20–a worthy investment!

Aside from protecting you from the sun, these shirts are designed to keep you nice and cool.

Look cool and stay cool with a sun shirt!

Sun Protection Tip #3 – Limit Your Time in the Sun

sun umbrella to stay out of the sun

Moderation is key when it comes to protecting your skin from the sun.

You can easily limit your time in the sun by…

  • Going inside for a break every few hours.
  • Sitting under an umbrella while at the beach or lake.
  • Scouting out covered pavilions for outdoor lunch breaks.

We personally recommend that you take a break every 2 hours for optimal protection.

Tip: If you notice your skin starting to turn pink, be sure to put on a cover-up, reapply sunscreen, or take an extended break inside to prevent getting a sunburn.

Aside from following these 3 important sun protection tips, we also recommend that you have a dermatologist check your skin once a year for any unusual bumps, marks, rashes, or moles.

Your doctor will be able to keep an eye on worrisome skin issues and provide you with additional strategies for protecting yourself against skin cancer.

How do you keep your skin safe while in the sun? Share your strategies with us in the comments below!

 

Ask the Doctor -After Two Different Types Of Reconstruction Over The Years, What Can I Do To Regain Some Symmetry?

Wild RoseThis week, Richard M. Kline, Jr., MD, of The Center for Natural Breast Reconstruction answers your question about breast reconstruction.

Question: I had my first mastectomy in 1991 with a tram flap reconstruction. My second mastectomy was in 2004 with an s-gap reconstruction. In the last few years, my breasts have become increasingly uneven and have shifted on my chest. Is there something I can do to my reconstructed breasts to regain some sort of symmetry?

Answer:  Without knowing any more specifics of your situation, I can state in general terms that asymmetry after reconstruction is very, very common and that there are a host of techniques which we routinely use to minimize asymmetry as much as possible. Some of these techniques are fat grafting, reduction, contour alteration, and position changing. We have currently performed almost 1700 perforator flap reconstructions, and we likely have significant experience dealing with situations very similar to yours. I would be happy to see you in consultation any time or chat on the phone if you wish.

Have a question about breast reconstruction or post-surgical you’d like answered from our surgical team? Just ask!

3 Recipes That Transform a Salad from Dull to Delicious

beautiful salad tossed with water

One of the best ways to get a full serving of veggies and nutritious vitamins is to eat a salad.

The only issue is, chowing down on lettuce leaves doesn’t always sound appetizing.If you’re not a salad lover–or you’re tired of the same old salad with ranch dressing–we have good news for you.

There are many things you can do to turn a boring salad into a flavor-packed meal.

Keep reading to discover three tasty salad recipes that will tickle your taste buds.

Sun-Dried Tomato, Spinach, and Quinoa Salad

spinach salad

If you love fresh Mediterranean flavors, this salad recipe made with…

  • Vitamin-rich spinach leaves
  • Heart-healthy quinoa
  • Zesty, delicious dried tomatoes

… is for you!

Here’s how it’s made…

Ingredients:

Salad

  • 1 cup quinoa, rinsed in a fine-mesh colander
  • ⅓ cup oil-packed sun-dried tomatoes, drained and chopped
  • 2 cups roughly chopped fresh spinach or arugula
  • ⅓ cup sliced almonds
  • ¼ teaspoon olive oil
  • Salt, to taste

Lemon dressing

  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 cloves garlic, pressed or minced
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • Pinch of red pepper flakes
  • Freshly ground black pepper, to taste

Directions:

  1. To cook the quinoa: Combine the rinsed quinoa and 2 cups water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, which gives it time to fluff up.
  2. To prepare the dressing: Whisk together the olive oil, lemon juice, garlic, mustard, salt, and red pepper flakes. Season to taste with freshly ground black pepper.
  3. To toast the almonds: Warm ¼ teaspoon olive oil in a small skillet over medium heat until simmering. Add the almonds and a dash of salt and cook, stirring frequently (beware, these burn quickly!), until they are golden and fragrant. Transfer the toasted almonds to a medium-sized serving bowl to cool.
  4. Once the quinoa is done cooking, fluff it with a fork and then transfer it into your serving bowl. Drizzle all of the dressing on top and toss to combine. Add the chopped sun-dried tomatoes and wait a few more minutes to add the spinach so it doesn’t wilt completely. Toss again, season to taste with additional salt and pepper and serve immediately.

Recipe Source: https://cookieandkate.com/2016/sun-dried-tomato-spinach-quinoa-salad-recipe/

Greek Broccoli Salad

greek broccoli salad

Defy the laws of traditional salad-making ways with this leafless, Greek broccoli salad recipe.

We love this salad because it’s…

  • Easy to make.
  • Filled with nutritious broccoli florets.
  • Always a hit at potluck dinners, picnics, and family meals.

Here’s how it’s made…

Ingredients:

Broccoli salad

  • 1 large head of tightly packed broccoli (about 1¼ pounds), florets removed and sliced into small, bite-sized pieces
  • ⅓ cup roughly chopped sun-dried tomatoes
  • ¼ cup chopped shallot or red onion
  • ¼ cup crumbled feta cheese or thinly sliced Kalamata olives
  • ¼ cup sliced almonds

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey or maple syrup or agave nectar
  • 1 clove garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon salt, more to taste
  • Pinch of red pepper flakes

Directions:

  1. In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta or olives, and almonds.
  2. In a small bowl, whisk together all of the dressing ingredients until emulsified.
  3. Drizzle the dressing over the salad and toss well.

Recipe Source: https://www.copymethat.com/r/FF8CoZO/greek-broccoli-salad/

Chicken Avocado Caprese Salad

chicken avocado caprese salad

When it comes to building a hearty salad that will keep you full and energized, this recipe is a real winner.

Complete with…

  • Protein-packed chicken
  • The healthy fat of an avocado
  • Decadent fresh mozzarella cheese

…this salad ensures that everyone in your family can leave the dinner table with full tummies and satisfied taste buds.

Here’s the recipe…

Ingredients:

Marinade/Dressing

  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • 2 teaspoons brown sugar
  • 1 teaspoon minced garlic
  • 1 teaspoon dried basil
  • 1 teaspoon salt

Salad

  • 4 chicken thigh fillets, skin removed (no bone)
  • 5 cups romaine lettuce leaves, washed and dried
  • 1 avocado, sliced
  • 1 cup cherry or grape tomatoes, sliced
  • 1/2 cup mini mozzarella / bocconcini cheese balls
  • 1/4 cup basil leaves, thinly sliced
  • Salt and pepper, to taste

Directions:

  • Whisk marinade ingredients together to combine. Place chicken into a shallow dish; pour 4 tablespoons of the dressing/marinade onto the chicken and stir around to evenly coat chicken. Reserve the untouched marinade to use as a dressing.
  • Heat about one teaspoon of oil in a large grill pan or skillet over medium-high heat and grill or sear chicken fillets on each side until golden, crispy, and cooked through. Once chicken is cooked, set aside and allow to rest.
  • Slice chicken into strips and prepare salad with lettuce, avocado slices, tomatoes, mozzarella cheese, and chicken.
  • Top with basil strips; drizzle with the remaining dressing; season with salt and pepper; serve.

Recipe source: https://cafedelites.com/chicken-avocado-caprese-salad/

Do you have a favorite salad recipe? Share it with us in the comments below!

Ask the Doctor – Would I Be A Candidate For DIEP Flap Surgery After Previous Expanders Are Removed And Will You Accept VA Insurance?

This week, Richard M. Kline, Jr., MD, of The Center for Natural Breast Reconstruction answers your question about breast reconstruction.

Question: I had a bilateral mastectomy with reconstruction and I am terribly dissatisfied with my care so far. 11 Months later, the expanders are still painful. I will be asking to have them removed this week.

I have 2 questions for you. After I  have the expanders removed would I still be a candidate for the DIEP flap? I am still going to chemo (Herceptin) which will run until the end of November, provided there are no more setbacks. My second question is, do you accept VA insurance? One form of payment is through the VA another is Veteran’s Choice. I am not sure which would cover outside care. I look forward to your response.

Answer: I’m sorry you have had so much trouble, but there is a very good chance that we can help you.

Your previous unfortunate experience with expanders does not in any way decrease our ability to successfully reconstruct you with DIEP flaps. The blood vessels which we use to vascularize your flaps are well below the area where tissue expanders are placed, and we have successfully reconstructed literally hundreds of patients in your situation. One potential advantage to having the expanders removed sooner rather than later is that we get an MRI angiogram on all patients who are scheduled for perforator flap breast reconstruction, and most breast tissue expanders are not MRI-compatible. If they use a little magnet to find the port before they fill your expanders, then you can’t get an MRI with those expanders in place.

We have worked with the VA many times in the past, and Gail, our insurance expert, will contact you to investigate your situation further.

Thank you very much for your inquiry, and I look forward to meeting you.

Have a question about breast reconstruction or post-surgical you’d like answered from our surgical team? Just ask!

5 Ways to Celebrate Mom on Mother’s Day

mom and daughter on a park bench

Moms are amazing.

Between juggling sleepless nights, full-time jobs, and keeping up with household chores, it’s hard to wrap our minds around how much they do every day to ensure everyone is healthy, happy, and provided for.

It’s no surprise that moms sacrifice a lot for their families–a sacrifice that we believe should be repaid with a month-long stay on a private island far away from laundry, crying kids, and boo-boos.

But, we know that a private island vacation isn’t in the budget for most families.

That’s why we came up with a handful of things you can do to celebrate mom and honor her this Mother’s Day that are both fun and affordable.

Keep reading to discover how to treat mom on her special day this month…

Serve Breakfast in Bed

breakfast in bed

Breakfast in bed is a classic way to treat mom on Mother’s Day.

After all, who doesn’t like to wake up to the smell of hot coffee and fresh bacon after a morning of sleeping in?

This year, pull out all the stops.

Make a delicious fruit salad, whip up your world famous omelet or stack of pancakes, and splurge for the flavored coffee creamer.

Aside from making breakfast, ensure that someone is awake to take care of small children or pets in the morning so mom doesn’t have to.

And finally, to top it all off, pick up a pretty bouquet of mom’s favorite flowers.

Then, wrangle up all your family members and surprise mom with a gourmet breakfast.

Clean the House

Just because you see mom happily rocking out to her MP3 player while scrubbing toilets on a Saturday morning doesn’t mean she’s actually happy about cleaning up after everyone.

Doing chores like washing dishes, folding laundry, and scrubbing toilets stinks…literally!

And, just as the kids in your house deserve a break to watch Saturday morning cartoons, mom also deserves a break to read a book, watch her favorite TV show, or go to her yoga class.

This Mother’s Day, make it your mission to help out around the house.

Let the kids take a turn cleaning the bathrooms and vacuuming the living room.

Better yet, surprise mom with a chore chart that assigns chores to every family member for the entire year.

Many hands make light work. And, mom definitely deserves a little extra help!

To get you started, check out this post on homemade cleaner recipes!

Take Mom Out to a Show

ballet

First and foremost, we want to give a shout-out to all of those brave moms who have had to sit through Barney on Ice, a Raffi concert, or The Wiggles Live for the sake of your children.

They really should hand out margaritas and gold medals for moms who attend those types of events.

In honor of all those hours sitting through various renditions of “If You’re Happy and You Know It, Clap Your Hands,” we think it’s only fair that you treat mom to a show that she actually wants to sit through.

This Mother’s Day, snag some tickets for mom to go see her favorite opera, a live show, a concert, or a movie she’s been dying to see.

Tip: If you have kids that don’t sit nicely through live shows, hire a babysitter and take your significant other out for a night on the town.

Cook a Delicious Family Meal

The saying “A mom’s job is never done” is very true.

After a long day of working or caring for kids, it’s usually mom’s job to make dinner.

Between picky eaters and the pressure to make a meal everyone will enjoy, this chore isn’t always a fun one.

This Mother’s Day, take over kitchen duty and have your kids help you prepare a delicious family meal so mom doesn’t have to.

Mom gets a break, the kids will learn valuable kitchen skills, and the entire family will have the opportunity to enjoy a nice meal together–a win-win for everyone!

Here are a few quick and easy meal recipes to get you started!

Tip: To kick this gift up a notch, consider making a book of meal coupons for mom that she can use any time she needs a break and doesn’t want to cook.

Send Mom for a Day at the Spa

towels and candles at the spa

You know what they say…“Absence makes the heart grow fonder.”

Perhaps this Mother’s Day, all mom needs is a little time away to relax and recuperate from the chaos of home life. And, what better way to “get away” than to spend a day being pampered at the spa?

This year, treat mom to a variety of calming spa treatments.

After a day of being pampered with mani-pedi, a facial cleanse, and a massage, we have no doubt that she’ll come home rested and ready to resume her motherly duties.

The best part…many spas advertise special discounts in honor of Mother’s Day. Keep an eye out for these specials, or call and inquire about Mother’s Day packages.

Find a good deal, and you’ll be able to give mom a much-needed break without breaking the bank!

Ask the Doctor – Exams Of My Implants Have Shown Nothing Wrong But Increasing Symptoms Have Me Very Worried. Is There Anything I Can Do?

Daisies

This week, Richard M. Kline, Jr., MD, of The Center for Natural Breast Reconstruction answers your question about breast reconstruction.

Question: I have pain on the side of my breast where an implant was attached at reconstruction surgery in 1987. It has always hurt but recently has become much worse. Inflammation increases with sinus and allergy problems.

The implants are still soft so my recent visit to a plastic surgeon was uneventful. As I am 75 years old, they would not remove them. MRIs have shown they are not leaking. The pain keeps me on edge thinking something is very wrong. What are my options?

Answer:  I’m sorry you are having problems so long after your surgery.

I don’t think you necessarily have to just accept your situation. You can have very bad, and painful scarring internally, especially with old implants, even if they are not ruptured. Additionally, if you are otherwise healthy, there is no reason you couldn’t have them removed, even at 75. I’m not saying that this would solve your problems (although it may), but don’t discount the option just because of your age. For what it’s worth, we have actually done DIEP flaps successfully on patients your age, and that is a much larger procedure than removing implants.

I would be happy to speak with you and discuss your situation further if you wish.

Have a question about breast reconstruction or post-surgical you’d like answered from our surgical team? Just ask!

What to Say to Someone with a New Breast Cancer Diagnosis

two friends chatting together

According to NationalBreastCancer.org, 1 out of 8 women will be diagnosed with breast cancer this year.

Unfortunately, this means that, over your lifetime, there’s a good chance that you’ll know a friend or family member who has breast cancer.

Sadly, if you receive this type of news, it can be difficult to find the right words to say to bring comfort to the one you love.

For that reason, we want to suggest 5 kind and compassionate things to say to someone who has been recently diagnosed with breast cancer.

It is our hope that you can use these suggestions to find positive, encouraging words that will uplift the women in your life who are fighting this courageous battle.

Keep reading to discover what we recommend…

Idea #1 – “I don’t know what to say, but I’m here for you.”

It’s 100% okay to not know what to say to someone with a new breast cancer diagnosis.

In fact, sometimes, it’s better not to say anything at all and let your loved one do the talking.

The simple line “I don’t know what to say, but I’m here for you” is a great way to let your friend or family member know that you’re at a loss for words.

Most important, this line can prevent you from saying something you can’t promise, like the phrase “Everything will be okay” that many people say out of habit.

The most important part of this sentence is the ending…“I’m here for you.”

It’s a great reminder to your friend or family member that, while you might not know what to say in the moment, you’ll always be there to provide support.

Idea #2 – “I’m here to listen.”

two women looking at the mountains

Actions often speak louder than words.

For this reason, we suggest letting your loved one know “I’m here to listen.”

This line gives your friend or family member the time to express her own thoughts, concerns, or worries before you speak.

It’s important to understand that your loved one will need time to process her thoughts and talking out loud can help her do just that.

After your loved one has had a chance to talk, you can then express what you feel is appropriate to say based on what has been told to you.

If you’re struggling to find the right words to say, don’t say anything at all. It’s just as valuable to lend your friend or family member a pair of supportive, listening ears.

Idea #3 – “Can I help you with X?”

When someone is diagnosed with breast cancer, it’s easy for her to become overwhelmed.

It’s likely that she will be left wondering how she will keep up with daily life while also fighting the battle of her life.

This is why our third recommendation is to simply ask your friend or family member, “Can I help you with X?”

Instead of talking about the diagnosis, simply ask how you can help. Doing this will remind the person you care about that she has people in her life that are going to help her keep moving forward.

We recommend that, when you ask how you can help, you are specific in your request.

For instance, you might ask, “Can I drive you to your doctor’s appointments?” or “Can I walk your dog twice a week?”

People are more likely to accept help when you are specific about what you’re offering to do.

Idea #4 – “What else is new?”

2 friends on a coffee date

Sometimes, talking about a breast cancer diagnosis isn’t helpful–especially if a person has a lot of other people asking her questions and wanting information.

Instead, your loved one might want to take her mind off the situation and talk about other things like a hobby or vacation.

If you can tell that your family member or friend is having a hard time talking about the diagnosis, change the topic and see if that helps.

Ask anything from “What are your kids up to?” to “How did you enjoy that movie you went to see the other day?”

A lighthearted conversation on a topic other than cancer might be the best thing you can do to offer a little peace in the midst of a breast cancer diagnosis.

Idea #5 – “Where or how can I learn more about what you’re going through?”

We all know that getting diagnosed with breast cancer is a difficult, life-changing experience. However, unless you’ve been diagnosed yourself, you’ll never be able to put yourself in the shoes of the person you care about.

That being said, it is possible to educate yourself to get a better understanding of what your loved one is going through.

That’s why we recommend that you ask your friend or family member, “Where or how can I learn more about what you’re going through?”

Having this knowledge up front will equip you with the tools you need to ask the right questions and provide the best support for the one you love.

This knowledge will also help you become more empathetic toward your loved one who is on this challenging journey.

Do you have any recommendations for what to say to someone with a new breast cancer diagnosis? Let us know your thoughts in the comments below!