Health and Wellness

Inspirational Quotes for a Rainy Day

August 11, 2015 by Gail

You may have noticed in our monthly newsletters that we always like to include an inspirational quote.

That’s because we believe words have the power to truly make an impact.

Whether you’re battling health issues, going through relationship struggles, or just plain having a crummy day, we’ve compiled our favorite inspirational quotes to pull you out of a dark mindset.

The Natural Breast Reconstruction team strongly believes in find the positivity in every situation. Our patients inspire us each day, so we want to share our favorite inspirational quotes with our readers.

“The mind is everything. What you think you become.” ~Buddha

You are in control of your mindset. If you believe you can overcome an obstacle, you will succeed.

“Your time is limited, so don’t waste it living someone else’s life.” ~Steve Jobs

How true is this? Life is so short, and why do we devote so much time to being what others would like us to be and doing what we think will please others. Life is a journey of finding who exactly we are—sans the opinions of others.

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel. ”~Maya Angelou

The Golden Rule: treat others as you would like to be treated. With so much temptation to take shortcuts and disregard the feeling of others, it takes a conscious decision to be kind to everyone you come across each day.

“Never put off till tomorrow what you can do today.” ~Thomas Jefferson

A lot of anxiety, stress, and unhappiness that we feel each day is a byproduct of knowingly or unknowingly putting something off. Whatever we’re procrastinating, the healthiest thing to do is to do our best to confront it soon as possible.

“Fall seven times, stand up eight.” ~Japanese proverb

We left our favorite quote for the last. No matter what is knocking you down, just remember you can always get back up.

Follow our Facebook page for more inspiration.

5 Super Easy Ways to Cut Carbs

August 4, 2015 by Gail

Photo credit: Scott Veg

When you love all things bread and pasta, cutting carbs from your diet can seem nearly impossible.

However, restricting your intake of carbohydrates–especially the kind that come in the form of a large box of pizza—is an important factor to losing weight and living a healthy lifestyle.

Fear not, carb lovers, we’re providing 5 alternatives to some of your favorite recipes that are sans carbs. And they’re delicious.

Spaghetti Squash

Someone from up above took pity on those of us who love pasta by creating the most amazing vegetable, spaghetti squash. As its name implies, it’s a squash that you bake and then scrape out the contents with a fork, and it comes out in strings resembling pasta. The even better part is that it tastes like whatever sauce you put on it!

We recommend this marinara and turkey meatball spaghetti squash recipe as a great alternative to pasta.

Pizza bites

There is a lot of buzz about cauliflower crust pizza floating around in the PinterestSphere, but it can be incredibly time consuming to make (not to mention the smell alone can put off your appetite). These no-crust pizza bites only require a muffin tin, Canadian bacon, shredded mozzarella cheese, pizza sauce, and any additional pizza toppings of your choice.

The best part of this recipe (minus being super duper healthy) is that it allows everyone to create his or her own mini pizza—minus the carbs!

Eggplant pizza

Replace the high-calorie crust with eggplant! Slice the eggplant, salt both sides and let sit to draw out the moisture, sprinkle some herbs, and bake for about 25 minutes. Next, add your pizza toppings, and place back in the oven for a few more minutes. Only downside is this eggplant pizza recipe is a little tricky to eat with your hands—you may have to opt for a fork and knife.

Pepper nachos

This pepper nacho recipe is perfect for the chip lover! Using mini peppers (sliced in half and hallowed-out), stuff full of corn, black beans, pico de gallo, avocado, and low-fat cheese. Pop in the oven until the cheese gets nice and melty, and then snack away!

Roasted chickpeas

Roasted chickpeas are an absolute lifesaver when you need that salty and crunchy fix. Just add olive oil, salt, pepper, and any herbs or spices you’d like and bake for about 15 minutes—so easy and delicious!

Have a favorite carbless recipe you’d like to share? Comment below!

Filed Under: Health and Wellness Tagged With: carbfree recipes, carbless recipes, cutting carbs, eating healthy, healthy eating tips, healthy recipes

Techniques to Remain Calm in Stressful Scenarios

July 28, 2015 by Gail

Stressful scenarios come in all shapes and sizes. Whether it be an argument with a friend or coworker, a health crisis, a public speaking engagement, or money issues, the list can go on and on…

One fact of life is that stressors are always present.

If we can find tried and true techniques that help us handle these stressful situations in a more calming, graceful manner, our overall quality of life could increase dramatically.

That’s not to say we won’t occasionally have a screaming meltdown in the car every now and then, but maybe we can make an effort for those tantrums to happen less frequently.

Below are 6 techniques to help you calm yourself in stressful scenarios:

Identify the stressor

There are many times when we’re upset and don’t truly identify what the stressor is that’s causing this reaction. Maybe you snap at your significant other, when really you are mad at your mom for an argument you had earlier. The first step to reacting calmly to stress is to identify what the real issue is.

Sleep on it

This old adage proves true time and time again. Don’t make any rash decisions or comments until after a good night’s sleep. This gives you the opportunity to lower your blood pressure and think about the entire situation.

Make a plan of action

A lot of stress is built up from simply not knowing how you’re going to overcome a stressful scenario. Sitting down and coming up with a written down plan of how to tackle the issue at hand will help relieve a great deal of tension.

Find your “go to” ways to relax

Everyone has his or her own ways to relax. For some it’s cleaning, for others it’s taking a bubble bath, and some like to go for a run. If you haven’t found your favorite relaxation technique, try a few things out and monitor how you feel afterwards.

Write down everything you’re grateful for

Sometimes we get caught up in the minute details (okay, all the time). If we could just take a step back and see all the amazing things in our lives, a lot of that stress would seem so trivial. Take a few minutes when you’re feeling worked up to write down each and every thing you’re grateful for in your life. Better yet—save that list on your phone to look at the next time you’re feeling overwhelmed.

Talk to someone you trust

Sometimes just being able to talk about what’s stressing you out with an unbiased party can help you relieve some tension. Having someone you trust that is a good listener who you can talk your problems out with is sometimes the biggest stress reliever of all.

Try these techniques out and let us know if they helped you relieve stress!

Filed Under: Health and Wellness Tagged With: anger management, calming techniques, how to remain calm, stress, stress relieving techniques, stressful situations

The Best Sunless Tan Products

July 21, 2015 by Gail

It’s no news flash that spending hours out in the sun is dangerous for our health. According to the American Cancer Society, more than 3.5 million skin cancer patients are diagnosed each year.

Unfortunately, we can’t claim ignorance to the dangers like past generations could.

Luckily, there are so many great sunless tanning products on the market.

Are you a little nervous giving them a try for the first time?

After all, we don’t want to turn out like Ross from Friends, after his first spray tan.

We’ve combed the reviews—and even did a little testing ourselves—and have come up with our top 5 sunless tan products.

JERGENS® Natural glow

JERGENS® Natural Glow might be one of the first tanning products that comes to your mind. You can find it in any drug store. What do we like about it? It’s cheap, works well as a daily moisturizer and gradual tanner, and you can pick your shade. Since JERGENS® has been in the tanning lotion business for quite some time now, they’ve been able to tweak their product throughout the years. In the past, some users noticed an odor. They’ve recently released their new odor-free lotion.

Clinique Self Sun Body Tinted Lotion

Clinique Self Sun Body Tinted Lotion is a great mid-price option that is long lasting. This product is for those hoping to see a dramatic difference in a few hours. A major plus: you can see where you apply it—less chance for missing patches. Some users reported an odor.

Tanceuticals CC Self Tanning Body Lotion

Another excellent mid-price option is Tanceuticals CC Self Tanning Body Lotion. This lotion is also for those looking for a darker shade. What makes this one different? It lasts 7 days, has a great coconut scent, and is infused with nutrients that are good for your skin.

Vita Liberata

Vita Liberata is an excellent option for oily skin types. It is a mousse, making it a lighter formula. However, it dries quickly, so you must wash your hands swiftly after application. The line has many shade options, so it’s easy to pick the one closest to your skin color. This tanning mousse is priced on the higher end.

LORAC TANtalizer Body Bronzing Spray

This sunless tan comes in a spray form, which helps you reach difficult places like your back—it also comes with an applicator puff to prevent streaks. According to the reviews, LORAC TANtalizer Body Bronzing Spray doesn’t have a shimmer or sparkle that some other products have, so it looks more like a real tan—but it comes at a higher price.

Do you have a favorite that didn’t make the list? Comment below.

Filed Under: Health and Wellness Tagged With: best spray tan, fake tan, skin cancer, spray tan products, sunless tanning products

Ways to Stay Hydrated this Summer

July 14, 2015 by Gail

Photo credit: Ryan Hyde

According to the Mayo Clinic, severe dehydration can cause serious health effects such as dizziness, confusion, and low blood pressure.

When temperatures are at an all-time high, it’s vital to be sure you’re getting the fluids you need.

This is easier said than done.

From a crazy day at work to running the kids around, we can get so preoccupied that we forget to drink the proper amount of water.

We’re listing a few solutions that will help you easily incorporate more H20 into your daily routine.

Bring a water bottle with you everywhere you go

If it’s there, you’ll drink it! Take a bottle of water with you in the car, into meetings, in the grocery store, and you’ll be unconsciously taking sips throughout your day.

If it’s easier, have a designated water bottle for your home, a separate one at your office, and one for your purse. This way you won’t keep leaving it places, and you’ll always have one at arm’s reach.

Pre-portion your water

Having trouble getting enough water throughout the day? Purchase a large water bottle that contains your water goal for the day. That way you can easily track how much water you’ve had to drink—plus you don’t have to be constantly filling your water bottle up!

Warm water with lemon

Is water not your absolute favorite thing to drink? Try heating it up, adding a slice of lemon, and sipping it like tea. This is easy to incorporate while watching TV or reading a book at night. If you’re looking to cut out caffeine, we recommend replacing your usual cup of Joe with warm water and lemon.

Add fruit and herbs

Take your hydration to the next level by adding fruits and herbs to your cup or bottle! Infused water helps cleanse your body of toxins, flush fat, support liver and kidney health, and jump-start your metabolism.

Check out our favorite recipes here.

Always order a glass of water

Whenever you’re at a restaurant, always order a glass of water. Even if you are ordering a separate beverage, you’ll be able to also sip on some water throughout your meal. These little tricks will help you stay hydrated, without much change to your daily routine!

We’d love to hear how you’re staying hydrated this summer in the comments below!

Filed Under: Health and Wellness Tagged With: drink water, hydration, overheating, staying hydrated, summer

Our Summer Reading Picks

June 9, 2015 by Gail

Can you feel your toes in the sand, the sun on your legs, the cool ocean breeze, and a book on your lap yet?

That’s right, the summer season is upon us!

We don’t know about you, but there is just nothing better than getting engulfed in a book you just can’t put down in the summer.

Looking for a list of books to bring to the pool or the beach? Here’s our top summer picks!

Bloom: Finding Beauty in the Unexpected—A Memoir—by Kelle Hampton

Kelle Hampton instantly knew her newborn baby was different from her other 2-year-old, and she was right. Her doctor confirmed her baby had Down syndrome. Hampton’s moving and inspirational book illustrates how life might not always be perfect, but it’s a beautiful ride.

***Divine Secrets of the Ya-Ya Sisterhood*—by Rebecca Wells**

This one isn’t a new release, but it’s one of our all-time favorite summer reads! The novel unveils the story about the oldest daughter of one of the Ya-Ya’s, Siddalee, who writes and directs a hit play about her never dull childhood—including some of her mom’s secrets. The mother, Vivi, disowns her daughter, and it’s up to the Ya-Ya’s to bring them back together.

The Dry Grass of August—by Anna Jean Mayhew

This debut offers an interesting point of view from a 13-year-old venturing to the South, in 1954, for a summer vacation with her father, mother, siblings, and black maid, who was more of a parent then either of her parents could hope to be. With anti-integration all around her, she must decide where her own convictions lie.

Angry Housewives Eating Bon Bons—by Lorna Landvik

A group of women on Freesia Court create an unofficial book group club, called AHEB (short for Angry Housewives Eating Bon Bons). They become a lifeline for one another as each woman goes through her own (sometimes secret) struggles. A fun, great read that shows the power of female friendship.

Heart of the Matter—by Emily Giffin

This is a powerful novel about two mothers who have absolutely nothing in common—except an incredible love for their children. Their lives converge in an unexpected, tragic way, and both are left questioning what they believe and remembering what matters most to them. An excellent read about human nature.

Comment below with your favorite summer reads!

Filed Under: Health and Wellness Tagged With: best summer books, books, summer reads

Why Laughing Makes You Healthier

June 2, 2015 by Gail

Did you know having a good, hard laugh helps you live a longer life?

That’s right.

Laughing has tons of health benefits. [Spoiler alert: some of the benefits might help you look younger, too!]

After reading the list below, we have a feeling you’ll be calling your friends to get together for some laughs!

Laughing Reduces Stress

When you have a good chuckle, your stress response minimizes, and your muscles relax. In the long term, this means it’s important to laugh a lot. If you can reduce stress by laughing every day, you may have the chance to reduce your risk for stress-related illnesses such as heart disease.

Laughing Tones Your Abs

That’s right. Laugh yourself to a nice set of six-pack abs. When you laugh, you’re actually working your abdomen by expanding and contracting those muscles. Hence the ole’ phrase, “having a good belly laugh.”

Laughing Releases Endorphins

Since laughing is such a physical activity, endorphins are actually released in our brains. These endorphins are a natural “feel-good” chemical our bodies produce. Endorphins have a plethora of health benefits, including mental health and stress release.

Laughing Relieves Pain

According to the Scientific American, the endorphins released when we laugh can be a natural painkiller as well. When we laugh, our brains have the capability to ignore pain because endorphins are being released. Aren’t our bodies fascinating?!

Laughing Improves Your Immune System

According to the Mayo Clinic, negative thoughts create a chemical reaction that leads to stress and poor health. In contrast, when you have positive, pleasant thoughts, neuropeptides are released in your brain, which help fight stress. Since stress and lack of sleep increase your chances of illness, laughing actually helps keep you from getting sick!

Today, let’s make it our goal to spread laughter. Post funny, appropriate jokes on our Facebook page!

Filed Under: Health and Wellness Tagged With: health benefits of laughing, laughing, laughing is good for you

5 Myths About Breast Cancer

May 26, 2015 by Gail

There’s a lot of false information swirling around these days about what causes breast cancer.

It can be really confusing and overwhelming to sift through what information is valid and what is just plain untrue. Not only that, but some of this information can make the difference in early breast cancer detection.

That’s why we’re debunking these 5 myths that you may have heard about breast cancer.

1. Only women with a family history of breast cancer are at risk

It is important to get annual breast exams, even if you don’t have a family history of the illness. According to Health.com, about 70% of women diagnosed with breast cancer each year had no identifiable risk factors. However, if you have a family history—especially with first-degree relatives, your breast cancer risk is increased.

2. Bras increase your risk

This is an absolute myth. Science has finally debunked the idea that wearing an underwire bra increases your risk for a breast cancer diagnosis. According to the Susan G. Komen Foundation, the two have been found to be unrelated.

3. Breast cancer always comes with a lump

This myth is a real problem. Many women believe the only warning sign for breast cancer is finding a lump. A lump is certainly something you should look for, but women should also look for other, sometimes less noticeable, changes in their breasts. Some of these changes include nipple pain or retraction, skin irritation or scaliness, and breast swelling.

4. Your father’s family history doesn’t impact your risk as much as your mother’s

The women on your father’s side of the family increase your risk just as substantially as your mother’s. Make sure to educate yourself on common family illnesses on both sides of your family at least two generations back.

5. Drinking too much caffeine causes cancer

Good news for all you coffee drinkers out there: there has not been a scientific link found between caffeine consumption and breast cancer. Go ahead and pour yourself a cup of morning Joe!

Read these tips to learn how to decrease your chance for breast cancer.

Filed Under: Breast Cancer Awareness, Health and Wellness Tagged With: breast cancer, breast cancer myths, what causes breast cancer

5 Simple Ways to Conquer Information Overload and Get More Done

May 12, 2015 by Gail

Have you ever woken up with a to-do list the length of a CVS receipt—only to go to bed with a to-do list that’s the length of a CVS receipt? We’ve all experienced it…the perils of information overload…the excruciating analysis paralysis.

With today’s technology at our fingertips, information and distractions abound. It can feel impossible to focus on our accomplishing our goals for the day.

Want to get back in the driver’s seat and steer your day the productive way?

A quick way to begin driving toward productivity is to implement these tips below.

Tip #1: Stay Organized

Before the next day comes crashing down upon you, get ahead by getting organized.

Where will you be the next day—the office, playing chauffeur to your kids, meeting an important client for lunch?

Save crucial addresses or phone numbers in your phone (or somewhere equally handy) so you’re not scrambling the next day for directions or contacts.

Make sure you have that report ready to go or your kids’ baseball equipment packed in the car.

Having these items organized beforehand saves time and energy, and prevents headaches.

Tip #2: Write a List

If you’re like me, you’ve gone mostly digital, but you’re holding out on the sticky notes. I love my sticky notes. Whatever your preference though, write down your list or type it out.

On one sticky / digital note, write down the things you HAVE to get done by day’s end. These are tasks that are time-sensitive and nonnegotiable. These are your priorities.

Separately, write down the things you’d LIKE to get done—time permitted.

Tip #3: Do the Hardest Work at the Beginning of the Day

You’re using Tip #1 to stay organized, and you’ve done Tip #2 and written your list…but sometimes you still don’t know where to begin.

We tend to be fresher in the morning—more alert and energized. So harness that energy and pour it into the hardest task you’ve got for the day.

Knock it out in the beginning, and save the less daunting stuff for afterwards.

Tip #4: Take Breaks

Have you seen that viral video of the little boy asking his sister if she’s had her nap today? NO?! Check it out here—it’s only 14 seconds—it’s cute and hilarious and HAS A VALID POINT. [And look—I’m giving you a little break 😉 ]

While we can’t all doze off for a midafternoon nap, we can and SHOULD take breaks throughout the day. Recharge your batteries. Stretch your legs. Go outside.

Taking breaks (even if they’re short!) can increase productivity. In fact, taking just one microbreak (defined as anything from 30 seconds to 5 minutes) can increase mental acuity by an average of 13%. Check out this infographic for more information.

Tip #5: Keep Multitasking to a Minimum

We may believe multitasking propels us closer to our goals. More times than not, it simply bears bleak, dull results for each individual task.

And according to OnlineCollege.org, only 2% of people can multitask effectively.

This doesn’t mean we can’t get multiple things accomplished in one day.

Just try focusing on one task at a time—seeing it through before jumping to the next one.

Keep these 5 tips in mind when you’re preparing for the day’s activities. You’ll be able to get your mind focused and gain clarity on your goals.

Filed Under: Health and Wellness Tagged With: information overload, staying focused, staying productive

Natural Breast Reconstruction: Your Questions Answered

May 5, 2015 by Gail

Each week, we have women from all over the state, region, and country reaching out to us with questions on whether or not natural breast reconstruction is right for them. We understand there are a lot of factors to consider, and it’s important to find a resource you can trust.

Our doctors at The Center for Natural Breast Reconstruction—and our staff—do our very best to answer all questions we receive. Our team’s goal is to be as helpful as possible during this process and help you make the decision that’s right for you.

In the spirit of educating you and your loved ones, our doctors came up with this list of the most frequently asked questions just for our blog readers.

[Note: If you have a question you’d like answered, Click here to fill out our Ask the Doctor form!]

How long after chemotherapy or radiation should I wait before reconstruction?

Breast reconstruction cannot be performed until 6 months after a patient’s final radiation treatment. However, chemotherapy varies. Some women have mastectomy and reconstruction immediately and do not start chemotherapy until after that is completed. Some women have to do chemotherapy first and then have mastectomy and reconstruction. Others have their mastectomy, have chemotherapy, and wait to have reconstruction. Planning and timing is based on the type of cancer, pathology, oncology recommendation, and the patient preference.

Can natural breast reconstruction be done if my mastectomy was last year?

Although immediate reconstruction has advantages, procedures can also be done years after a mastectomy.

Will the areas where tissue was removed look different?

Although scars will be present, the shape may be improved. Many of our “flap” procedures involve the removal of tissue from other parts of the body. The resulting “tummy tuck” or “buttocks lift” can re-contour these areas for a more youthful, attractive appearance.

Is natural breast reconstruction covered by insurance?

The Women’s Health and Cancer Rights Act of 1998 provides protection to patients who choose to have breast reconstruction in connection with a mastectomy. The federal law applies to those covered under group health insurance plans and those with individual health insurance coverage. You should check with your insurance provider for coverage details. Our administrative staff can also help you with reimbursement questions.

To learn more, click here.

Always consult with your doctor if you have any questions or concerns. Make an appointment with one of our physicians today.

Filed Under: Health and Wellness Tagged With: breast reconstruction, FAQ's, mastectomy, natural breast reconstruction, questions, questions about breast reconstruction