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Achy Joints? Try These 5 Tips for Relief

September 16, 2013 by

Sore, stiff, and tired joints can make you feel old before your time. Joint pain is caused by several conditions, such as arthritis, sprains, and gout, so make sure you are following your doctor’s instructions.

When you can’t move freely and painlessly, it’s difficult to enjoy life and do as you please. Relief is just a few tips away.

Try an OTC pain reliever.

If you have swelling and moderate to severe pain, you can use over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, naproxen, or ibuprofen. Milder cases of joint pain, or those without swelling, can be treated with acetaminophen. Some have found ongoing relief from the natural supplements glucosamine sulfate and chondroitin, taken together for best results.

However, depending on your situation, your doctor may opt to prescribe a muscle relaxer, a Cox-2 inhibitor, or a stronger opioid for pain.

Apply pain relief from a tube.

Topical creams often provide soothing and / or cooling relief from joint pain. You’ll find plenty of ointments, creams, and balms at your local drugstore. Chat with the pharmacist to see what he or she recommends.

One ingredient we’ve continually read good reviews on is capsaicin, found in cayenne pepper. It appears to stop the transmission of pain signals along the nerves.

Go old school with your remedies.

Try icing or heating the joint, wrapping it in an ACE bandage, or resting and elevating it. If you choose to rest it, don’t let it sit for too long, or you risk it becoming so stiff that it won’t move.

Watch what you eat.

While this may not apply to you, we have heard that eating dairy, wheat, and foods from the nightshade family (potatoes and eggplant) can worsen joint pain. If you suspect this might be true for you, keep a food diary and note when pain occurs.

Eat more of vitamins C, D, and K, and up your intake of Omega-3 fatty acids. These foods relieve inflammation and help relieve pain.

Move the right way.

Often we hurt because we’re putting too much strain on a joint or using it incorrectly. Talk to your doctor or to a physical therapist about body mechanics and moving your joints properly. Straining the joints can lead to extreme pain and even cartilage damage or loss.

Joints need to move to stay supple. If you have pain, you’re not moving them enough to keep them in good shape. These ideas will hopefully help you to lessen the pain so you can move your body and keep it limber.

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Budget Boot Camp! How to Make a Monthly Budget (And Stick to It)

September 9, 2013 by

When it comes to money, we all have to decide what to spend and what to save. A monthly budget can be very helpful, but often we don’t know where to begin—or we’re afraid to face our spending head-on. Perhaps these ideas will help you start.

Track what you spend in a month.

Carry a small notebook with you, and write down every penny you spend for a month, even if it’s just a dollar for a candy bar. You’ll see where the pennies go, which will help you deal with where the dollars go.

Download some help.

Find and print a budget worksheet like the one here. [Link tohttp://frugalliving.about.com/od/moneymanagement/a/Budget_Form.htm] It will help you track your spending and determine where you need to focus your money. You’ll write down all of your monthly living expenses and discretionary money spent, such as entertainment or hobbies. You’ll see in black and white where your money goes each month.

Look at your income.

How much do you bring in every month? Write it down. Compare it to the total expenses you recorded in your worksheet. Where do you stand? This step will either make you smile or make you frown. If you’re smiling, just keep doing what you’re doing, and creating a budget may make you smile more.

If you’re frowning, you have some work to do. Keep reading. Is there a way you can bring in more money? Perhaps take a second job or sell some items you no longer need or use? Make a list of 10 ways you could bring in more income. Ideas might include starting a small business (tax write-offs abound!), renting out a spare bedroom, picking up extra hours at work, or doing a paper route in the mornings.

Look at where you can cut back.

Where can you reduce your spending? Could you start taking a lunch instead of going out every day? Can you reduce your insurance premiums on your home or car? Do you really need all those TV channels?

Look hard at every expense with the idea of cutting it by at least 10%. You’ll find some expenses that you can eliminate, freeing up even more money. You’ll see how you can juggle your expenses, so play with it and see what your options are.

How’s your debt?

Do you have credit card debt? If so, paying that off is one of the best things you can do for your budget. Interest rates are high, and chances are you’re paying now for things you used months or years ago, such as dinners and gas for the car.

If credit cards are a problem, cut them up or put them in a bowl of water and freeze them. Reducing your debt (and building your savings) will give you tremendous peace of mind.

Are you saving?

For your own security, you should have an emergency stash of cash or easily available money equal to at least three months’ living expenses. If you don’t have that much built up, start paying yourself first and socking it away. A good place to start is 5% of your net income.

Try different scenarios.

This is your budget, and you make the decisions about where your money goes. Your priorities will dictate what you spend your money for, and there are many possibilities. Don’t be afraid to try new ways to use your money.

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Soothing Remedies for Menopause Hot Flashes

September 4, 2013 by

Hot flashes are sudden and unexpected sensations of warmth or heat, typically along the upper body. They are part of menopause for many women and can occur at any time of day. They can be uncomfortable, and they can cause profuse sweating and irritability. Several remedies exist for hot flashes, and here is a partial list. Hope these help!

Hormone therapy and antidepressants

Many women are uncomfortable with this, but supplementing with estrogen and/or progesterone can reduce hot flashes. The trick is to use the lowest dosage that works. Your doctor can test your hormone levels and determine the best course of action.

If you’d rather go a more natural route, a compounding pharmacy can create bioidentical creams if you’d rather not take pills. Eating soy, which contains a plant estrogen, is a common remedy in Asian countries.

Some common antidepressants at low doses, such as Prozac and Paxil, can reduce hot flashes, but they may have more side effects than simple hormone therapy.

Staying cool wherever you go

Simply wearing layers of light clothing can help hot flashes. Thin t-shirts or tank tops keep you covered but allow air to get to your skin, cooling you off. Keep ice-cold water handy to sip on if you feel a flash coming on. If you can, keep a personal fan with you, and stay near open windows.

While sleeping (a common time for hot flashes), sleep on a cool pillow, and keep the room at a low temperature. Reduce bedcovers to only a couple of layers in case you need to get rid of them.

Any way you can alter your environment to stay cool will reduce the severity of hot flashes.

Avoiding hot flash triggers

Hot flashes can be triggered or worsened by anything that causes inflammation or heat in the body. Avoid spicy foods, alcohol, caffeine, heat sources, and stress. If you smoke, quit.

Health-food store remedies

Hot flash herbs and natural remedies are available in most health-food stores. Kava, dong quai, and black cohosh help with those feelings of heat.

If you’ve been through menopause, what helped you with the hot flashes?

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Happy Labor Day!

September 2, 2013 by

Our booth at the recent Survivors Conference in Tennessee!

 

 

Happy Labor Day from the team at Center for Natural Breast Reconstruction!

We hope you have a relaxing Monday with friends and loved ones.

Our Center is so grateful for the doctors and staff that keep it running every day. Let’s take a moment to thank those who stand by us as we work, those who support us in our hardest moments, and those who wait for us at the finish line.

“Hard work and togetherness. They go hand in hand. You need the hard work because it’s such a tough atmosphere… to win week in and week out. You need togetherness because you don’t always win, and you gotta hang though together. ”\

–Tony Dungy
Former Professional Football Player And Coach

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Push-Ups: Any Way You Want ‘Em

August 26, 2013 by

Did you have to do push-ups in school gym?

Did you hate them?

When starting out this exercise, push-ups can “feel” harder than other arm workouts–but they’re a simple and safe move that everyone should do.  Integrating push-ups into your workout every other day can quickly improve the strength and tone of your shoulders, arms and your chest, and put you on the path to a strong and sexy upper body.

Check out our three ways to get started with push-ups, followed by a couple of fun variations to challenge your workout!

Key Tips for Push-ups:

-If  you feel the muscle tiring and shaking a lot, stop. NEVER over-exert yourself on push-ups–this can lead to injury.

-Stop to rest any time you need to; we recommend 30-60 seconds of rest time between sets.

-Keep your neck and body straight.

-Remember to keep your core abs tight!

-Grab a friend and challenge each other to do push-ups! It will keep the rep numbers up where they need to be.

-Listening to a good music beat will keep you in push-up rhythm and complete your set.

Knee Push Ups are Easy Breezy

Push-up #1: The Easy Breezy

Step 1 Lower yourself to the ground facing the floor. Lift yourself up and position your hands shoulder-width apart. Keeping your legs together, bend the knees and cross your ankles in the air for extra support. Your body is now at a gentle angle to the floor.

Step 2 Keeping your abs tight and your body straight, lower yourself slowly, then push back up. Don’t bend at the waist or stick your, ahem, behind in the air.

Step 3 Repeat the move. Aim for 3 sets of 10 push-ups, but DON’T WORRY if you can’t meet this goal right away. You can build up with push-ups! These are fun and you can do them at home, in the office or at the gym.

A Little Elevation Stair Push ups

Push-up #2: A Little Elevation 

Step 1 Stand facing a staircase with both feet flat on the floor a few inches in front of the bottom step. Place your hands shoulder-width apart on the front edge of a step so your body is at roughly a 45-degree angle to the floor. Keeping your abs tight and your body straight, lower yourself slowly, then push back up. Do 1 set of 10.

Step 2 Position your feet about 6 inches away from the stairs and place your hands one step lower. Aim for 10-15 pushups, and take breaks as you need them. We recommend 30 seconds.

Step 3 Repeat the move, but this time back your feet a few more inches away from the stairs and lower your hands another step. Repeat until you run out of stairs and can do 10 on the floor.

Gimme Ten Standard Push-ups

Push-up #3: Gimme Ten! 

Step 1 Lie down on the floor face down with your feet close together. Place your hands shoulder-width apart.

Step 2 While maintaining a straight body–keep your abs tight!–lower yourself down until your chest touches the ground. Do not lock your elbows and let your weight go.

Step 3 Push yourself up. That’s one rep! Now repeat, going a little faster. Complete a set of 10 standard “military-style” push-ups, and aim for three sets.

Variations

  • The Diamond Push-up: Start in standard push-up “Gimme Ten” stance, but using your forefingers and thumbs, bring your hands together, palms flat on the floor, to form a diamond shape with the fingers. Lower per standard push-up. Aim for a set of 10.
  • The One-Handed Push-up: Cue the theme to Rocky and get ready to show the world what you’re made of! Starting in standard push-up position, place one hand behind your back and lower yourself to the ground. Raise your body back up. You can try a set of 5 on each side or alternate arms.
  • The Back Elevated Push-up: This requires lifting your legs higher off the ground on an elevated surface, such as a weightlifting bench. It adds a little more “oomph” to the standard push-up. Check out the instructional video at the bottom of this post!

You don’t have to follow these suggestions exactly—find the push-up stance and variation that works for you. There are plenty of instructional videos out there to show you ways to do push-ups indoors and outdoors. You’ll be on your way to a beautifully toned upper body in no time!

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The Five-Minute Office Stretch Break

August 19, 2013 by

Stretch Break

Have you ever left work feeling hunched over and cramped up?

Time to start stretching throughout the day!

You’ll feel better—and be healthier too—if you can get up from your desk and stretch at least once an hour. To remember to do it, schedule it on your calendar just like you would a work-related task. Taking a break once an hour will get the blood flowing, release stress and tension, and maintain health and productivity. Stretching also gets your eyes off the computer screen and gives them a rest.

Any kind of stretch you can do will be helpful, but here are a few ideas.

  • Stand up and pretend you’re reaching for the ceiling. When you think you’ve stretched as far as you can, try for one more inch and hold for a count of three. Interlock your hands and lean back as far as you can without falling over and hold again for a count of three. Lean left, then right, then forward—holding all for that same three-count.
  • Spread your legs a little bit and see if you can touch the floor. Go limp like a rag doll and feel the stretch in your back.
  • Stretch out one arm and turn the hand so fingers are pointing down. Use the other hand to gently pull the fingers up and towards you, stretching the forearm. Hold for 10–15 seconds and repeat on the other hand.
  • Move your head gently from left to right ten times, and then slowly move your head up and down ten times. Shrug your shoulders ten times, and make a fist and roll your wrists ten times clockwise and counter-clockwise. Finally, open and close your hands ten times, spreading fingers wide.

If you’re stuck sitting in a meeting, you can still stretch…

  • The third and fourth set of stretches above can be done while sitting, but you may need to do them extra slowly so you don’t call undue attention to yourself!
  • Sit up as straight as you can and stretch your body as tall as possible. Roll your shoulders back and enjoy the stretch.
  • Twist your upper body to the left five times and to the right five times.
  • Flex your feet slowly ten times, then quickly ten times.

You don’t have to follow these suggestions exactly—find the stretches that make you feel better. We all hold tension in different places. One last idea for your eyes, which should be done as often as possible: focus on something at least 10 feet away for 10 seconds, and then focus on something closer than your computer screen for 10 seconds. Repeat five times at least once an hour.

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What is THAT? Skin Mysteries Solved

August 12, 2013 by

Skin cancer is the most common type of cancer in the United States, and it’s easy to overlook. We’re all told to inspect our skin regularly for moles, bumps, and discolorations, and go to the doctor if we suspect anything out of the ordinary. Sound advice.

But how do you know what “out of the ordinary” means?

It’s not always easy to tell, and it does help to have a family member or friend serve as a second set of eyes on moles, skin tags, and bumps. Here are some tips and pictures to help you decide when it’s time for a trip to the doctor. A good website to visit is http://www.cancer.gov/cancertopics/types/skin

There are three types of skin cancer: basal cell carcinoma, squamous cell carcinoma, and melanoma. The first two are relatively easy to cure, but melanoma is much more difficult to treat. The carcinomas are typically found on skin that has been exposed to the sun, while melanoma may occur on any skin surface.

Sometimes it can be difficult to tell whether a bump or mole needs to be checked by a doctor, but there are several telltale signs. The following information is from the National Cancer Institute website, cancer.gov:

Often the first sign of melanoma is a change in the shape, color, size, or feel of an existing mole.

Melanoma may also appear as a new mole. Thinking of “ABCDE” can help you remember what to look for:

  • Asymmetry: The shape of one half does not match the other half.
  • Border that is irregular: The edges are often ragged, notched, or blurred in outline. The pigment may spread into the surrounding skin.
  • Color that is uneven: Shades of black, brown, and tan may be present. Areas of white, gray, red, pink, or blue may also be seen.
  • Diameter: There is a change in size, usually an increase. Melanomas can be tiny, but most are larger than the size of a pea (larger than 6 millimeters or about 1/4 inch).
  • Evolving: The mole has changed over the past few weeks or months.

Melanomas can vary greatly in how they look. Many show all of the ABCDE features. However, some may show changes or abnormal areas in only one or two of the ABCDE features.

In more advanced melanoma, the texture of the mole may change. The skin on the surface may break down and look scraped. It may become hard or lumpy. The surface may ooze or bleed. Sometimes the melanoma is itchy, tender, or painful.

The National Cancer Institute recommends that when you do a skin self-exam, take your time and inspect every inch of your skin, looking for anything new:

  • A new mole (that looks different from your other moles)
  • A new red or darker color flaky patch that may be a little raised
  • A new flesh-colored firm bump
  • A change in the size, shape, color, or feel of a mole
  • A sore that doesn’t heal

For photos of skin cancer examples, visit the following websites:

http://www.cbsnews.com/2300-204_162-10006772.html

http://cancer.about.com/od/skincancermelanoma/ig/Skin-Cancer-Photo-Gallery/

http://www.webmd.com/melanoma-skin-cancer/ss/slideshow-skin-lesions-and-cancer

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Join Us Tomorrow for Ask the Doctors LIVE

August 5, 2013 by

At the Center for Natural Breast Reconstruction, we know that women’s bodies and emotional selves are inextricably linked. There isn’t a question we haven’t been asked, or a concern we haven’t helped women and their loved ones manage.

We’re here to help you navigate the sometimes-confusing world of natural breast reconstruction, in a live phone call with our doctors tomorrow!

After the news about Angelina Jolie’s preventative double mastectomy, we’ve had a flood of questions about options in reconstructive surgery, and now we want to answer as many questions as we can at once.

Because part of our mission is to help you make informed decisions about breast reconstruction, our Drs. Craigie and Kline are going to answer questions on a free, live call!

Ask the Doctors LIVE

Click Here to Register and Listen

Join us tomorrow, August 6 at 7 p.m. Eastern / 4 p.m. Pacific.

You’ll hear from the doctors about several different topics, such as how to choose a breast reconstruction surgeon, reconstruction surgery options, financial issues, differences among procedures, post-surgery care, intimacy issues, and anything else you may have been wondering about.

Don’t miss this opportunity to hear from the doctors about your breast reconstruction options. Register now for the call, as space is limited. Hope to see you there!

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Cool Salads to Beat the Heat

July 29, 2013 by

salad recipes

What better way to eat light than a cool salad? Whether you prefer the crispness of spinach and water chestnuts or the sweetness and bright colors of a fruit mix, you’ll be satisfied and happy with a salad.

A salad should never be boring, and while you can simply toss some greens with some chicken and cheese, try some of these flavor additions:

Bacon bits
Mushrooms
Sunflower or pumpkin seeds
Raisins
Cranberries
Freshly ground pepper
Sea salt
Almonds

Following are some of our favorite recipes. Enjoy! To make any of these salads a meal, add protein in the form of eggs, meat, tofu, cheese, or Greek yogurt.

(Recipes from www.simplyrecipes.com)

Asian Tuna Salad

Prep time: 20 minutes

INGREDIENTS

10-12 ounces of canned white albacore tuna packed in water, drained

8-10 small radishes, cut into wedges

1 large carrot, shredded

1 clove garlic, smashed and minced

1 tsp minced ginger

½ to 1 serrano chile, seeded and minced (taste for heat and adjust, can also sub some chili pepper flakes)

2 Tbsp vegetable oil

1 tsp dark sesame oil

3 Tbsp seasoned rice vinegar (or plain rice vinegar with a teaspoon of sugar)

Salt and black pepper to taste

2 Tbsp chopped cilantro

1 whole green onion, chopped

Optional: 8 ounces (dry) soba noodles* or fresh lettuce

*If mixing in with soba noodles, cook soba noodles according to package directions, and rinse with cold water.

 

Place the drained tuna, radishes, shredded carrot, garlic, ginger, chile, vegetable oil, dark sesame oil, and rice vinegar in a large bowl. Gently toss to combine. Add salt and pepper to taste. Refrigerate until ready to serve.

 

When ready to serve, stir in the chopped cilantro and green onion.

Serve with lettuce, or mixed in with cold, cooked soba noodles.

 

Black Bean Salad Recipe

Make sure to rinse and drain the beans, if you are using canned beans.

INGREDIENTS

1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 1/2 cup of freshly cooked black beans)

1 ½ cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)

½ cup chopped green onions or shallots

2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)

3 fresh plum tomatoes, seeded and chopped

1 avocado, peeled, seeded, and cut into chunks

½ cup fresh chopped cilantro

¼ cup fresh chopped basil

2 Tbsp lime juice (about the amount of juice from one lime)

1 Tbsp olive oil

½ to 1 teaspoon of sugar (to taste)

Salt and pepper to taste

In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice, and olive oil.

Add sugar and salt and pepper to taste. (The sugar will help balance the acidity from the tomatoes and lime juice.) Chill before serving.

 

Chickpea (Garbanzo Bean) and Tomato Salad Recipe

Prep time: 20 minutes

INGREDIENTS

2 15-ounce cans of garbanzo beans (chickpeas), drained and rinsed

4 tomatoes (about 2 lbs.), cored and chopped

4 large hard-boiled eggs, peeled and chopped

2 cups of chopped sweet onion (Vidalia, Walla Walla, or another variety)

2/3 cup extra-virgin olive oil

6 Tbsp of white wine vinegar or sherry vinegar

1 tsp salt

Freshly ground pepper

Chopped parsley for garnish

Combine the garbanzo beans, tomatoes, eggs, and onion in a large bowl.

Separately mix the dressing ingredients in a jar or a small bowl – olive oil, vinegar, salt, and pepper. Pour over salad ingredients. Sprinkle on chopped parsley. Serve immediately.

You can chill the undressed salad up to six hours, until ready to serve.

 

Persimmon Pomegranate Fruit Salad Recipe

INGREDIENTS

3 fuyu persimmons, peeled, chopped (1/4 to 1/2 inch pieces), seeds (if any) discarded

¾ cup pomegranate seeds

1 Granny Smith or Fuji apple, peeled, cored, chopped (1/4 to 1/2 inch pieces)

7-10 leaves fresh mint, thinly sliced crosswise (stack them, then roll them up like a cigar and take slices from the end)

2 tsp lemon juice

1 tsp honey


Gently toss all of the ingredients together.

Keeps for at least a couple of days in the refrigerator, but best eaten same day it is made.

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Berries! A Nutritional Quick Guide and Recipes

July 22, 2013 by

Strawberries have vitamin CBerries pack a powerful punch nutritionally, and they’re delicious and easy to build recipes around. They’re low in calories and full of antioxidants, minerals, and vitamins. For example, one cup of strawberries contains as much vitamin C as a glass of orange juice, potassium, and magnesium. Blueberries, cranberries, and raspberries may help reduce risk of cancer.

For best results, purchase berries from farmers markets or pick your own. If that’s not possible, buy berries in season at the grocery store, or try frozen berries. The advantage to frozen berries is that you can buy them in large quantities and not have to worry about spoilage.

The most common way to eat berries is straight from the bag. Other ways to enjoy berries include:

  • Mixing them in with cottage cheese, ice cream, cream cheese, or Greek yogurt for a delicious treat.
  • Combining with protein powder, other fruit, water, and ice to make a healthy smoothie.
  • Sprinkling them on salad, oatmeal, or cereal.

Berries make a flavorful, sweet addition to any recipe. Here are a few we know you’ll enjoy:

Strawberry Basil Salsa

2 tablespoons lemon juice

1 tablespoon extra virgin olive oil

1/4 teaspoon salt

Pinch Ground black pepper

2 tablespoons minced shallot

2 tablespoons thinly sliced fresh basil leaves

1 package (16 ounces) Driscoll’s Strawberries

Whisk together lemon juice, oil, salt, and pepper in a medium bowl.

Stir in shallot and basil.

Hull strawberries and chop (you should have about 3 cups.)

Add to lemon juice mixture and stir until evenly blended.

Healthy Blueberry Bran Muffin

1 cups whole wheat flour

3/4 cups all-purpose flour

2/3 cups packed brown sugar

1/3 cups flaxseed meal

1/3 cups raw wheat or oat bran

1 1/2 teaspoons baking powder

1/2 teaspoons baking soda

1/4 teaspoons salt

1 cup low-fat vanilla yogurt

2 tablespoons canola or vegetable oil

1/4 cups orange juice or water

2 large eggs

1 package (6 ounces or 1 1/3 cups) Driscoll’s Blueberries

Preheat oven to 400°F.

Line 12 muffin cups with papers or coat with cooking spray.

Combine flours, sugar, flaxseed, wheat bran, baking powder, baking soda, and salt in a large bowl; stir well.

Stir together yogurt, oil, eggs, and juice in a small bowl.

Add yogurt mixture to flour mixture; stir just until blended.

Fold in blueberries just until batter is completely moistened.

Divide batter between prepared muffin cups.

Remove muffins from pan and cool on wire rack.

Bake 18 minutes or until golden brown and pick inserted in center comes out clean.

Mascarpone Dip with Basil Blackberries

1/3 cups balsamic vinegar

1 teaspoon light brown sugar

1 package (6 ounces or 1 1/2 cups) Driscoll’s Blackberries

2 tablespoons thinly sliced basil leaves

1/2 teaspoons freshly ground black pepper

Large pinch of fleur de sel or other flaky salt

1 container (8 to 8.8 ounces) mascarpone cheese

Crackers, for serving

Bring vinegar and brown sugar to a boil in a nonreactive small saucepan over high heat. Boil until reduced to 2 tablespoons. Pour into a medium bowl. Let cool.

Gently stir in blackberries, basil, pepper, and salt.

Fill a bowl with hot water. Dip bottom of the mascarpone container in water for about 5 seconds. Using a rubber spatula, unmold mascarpone onto a serving platter.

Spoon blackberry mixture over mascarpone, being sure to scrape all juices out of the bowl, and letting berries fall randomly.

Serve with crackers.

Source: http://www.driscolls.com/recipes

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