Posts Comments

You are here: Home / Archives for Health and Wellness

Cardio: 3 New Workouts for Heart Health

May 20, 2013 by

You know that doing cardio is vital for good health, weight loss, and fitness, but let’s face it—walking a treadmill for an hour isn’t the most enjoyable thing you can do. However, we have some good news for you: research shows that those who do 30 minutes of cardio at least three days a week get the same fitness results as those who do 60 minutes.

We looked for some new ideas for cardio routines, and here is what we found. Hopefully, these will give you some variety and fun!

Try a new way to kickbox.

The owners of Barre Bee Fit gyms in Illinois, Ariana Chernin and Jillian Lorenz, created a new version of their Barre Brawl kickboxing class.

Warm up with a one-minute jog in place, and then go into a squat position. Alternate boxing moves for 30 seconds, and then run in place for thirty seconds with knees high. Repeat cycle once.

Stand with feet wide and knees relaxed. Hop in place and punch overhead for 30 seconds. Then plant your feet and punch high and low for 30 seconds. Do not repeat.

Kick to the front with right foot, and then do two jumping jacks. Shuffle to the right and throw a right jab. Repeat on left side and continue for two minutes.

Return to the squat position and cross punch for thirty seconds. Move into a plank position and hold, and then hop feet out and back together. Repeat once, and then repeat sequence four times.

Cool down with a one-minute jog.

To read more about this cardio workout, go to http://www.self.com/fitness/workouts/2013/03/new-ways-to-do-cardio-slideshow?slide=2#slide=3.

Switch up your current cardio workout.

If you enjoy what you’re currently doing but would like a little variety, just add something new. For example, if you jog for 30 minutes, try running for five minutes after every 10 minutes of jogging, or take a rope with you and jump for 5 or 10 minutes in the middle of your workout. If you walk a treadmill, add an incline, or speed it up to a slow jog.

Adding new cardio routines keeps you from getting bored or avoiding your workouts. Just make sure you enjoy what you’re adding, or you won’t want to do it.

Try the battle of the ropes!

Battling ropes are just what they sound like—long ropes that you have fun with and try to beat. Check out this video . . . looks fun!

 

What do you do when you need a change in your cardio routine?

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

Houseplants: Your Key to a Stress-Free Home

May 13, 2013 by

HouseplanHouse plants for a stress-free homets are not merely a pretty addition to your home; they can promote good health and stress reduction. As you’ll see, there is much more to these humble, lovely plants than meets the eye.

Breathe easier and reduce stress.

We all know that plants take in carbon dioxide and release oxygen, but did you know that more oxygen in the air you breathe reduces your stress levels? When you have more oxygen flowing through your body, you feel better and have more energy.

Plants also release water into the air and increase the humidity in the room. If you have respiratory issues, that extra moisture helps you breathe easier and reduces stress on your lungs. Eucalyptus is a natural decongestant and can help your breathing.

Enjoy pure air.

Houseplants remove toxic chemicals from the air, including VOCs (volatile organic compounds), which are commonly found in furniture, paint, and carpet. Newer homes and office buildings are more airtight than older buildings are, so these toxins become trapped. The more plants, the healthier the air, which in turn reduces stress on your body because it’s not working overtime to remove pollutants from your lungs and bloodstream.

The Dutch Product Board for Horticulture found that office plants reduced illness and fatigue. A study by the Agricultural University of Norway noted that rates of illness were 60 percent lower in plant-filled offices. Not only do plants add humidity to the environment, but they also reduce dust and other airborne particles that can irritate the respiratory tract.

Recover faster.

Patients with plants in their hospital rooms recovered from surgery faster than those who did not, according to a study at Kansas State University. The patients with plants used less medication and had lower blood pressure, meaning they experienced less stress. Their hospital stays were also shorter.

If you’re considering adding plants to your home, you’ll want to decide which plants will serve your purposes. If you wish to purify the air, try a spider plant, snake plant, or philodendron. Boston ferns and bamboo palms humidify the air, and a gerbera daisy or orchid will add oxygen to the air.

You might be asking how many house or office plants you need. It depends on what you want to accomplish. A good rule of thumb is one large plant (8-inch diameter pot or larger) or two smaller plants (4-inch diameter pot) per 100 square feet.

What do you use plants for in your home?

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

Java, Java: The 5 Unexpected Health Benefits of Coffee

May 6, 2013 by

For years, we’ve heard physicians warn about the negative health effects of drinking coffee—making every morning cup of joe feel a little like an act of defiance.

You may have heard that coffee will raise your blood pressure, lead to heart disease, give you an ulcer, or make you diabetic. But as more research about coffee surfaces, the more it seems coffee might not be bad for you at all.

In fact, drinking coffee may indeed have some health benefits. So pour yourself a little java and enjoy—this latest research gives you the go-ahead:

Increase Your Life Span. Drink up—researchers from the National Institutes of Health conducted a study that found people who drank three or more cups of coffee a day had a 10 percent chance of living longer than their coffee-abstaining peers. From 1995 to 2008, researchers monitored 400,000 people from ages 50 to 71 years old. At the beginning of the trial, all participants were relatively healthy, with none reporting a history of heart disease, stroke, or cancer. Of that number, 50,000 passed away during the course of the trial—and those who drank coffee had a 10 percent longer life span. Researchers deduced coffee must have protected against various forms of death with the exception of cancer.

Reduce the Risk of Alzheimer’s Disease. Rejoice! The University of South Florida found that of the coffee drinkers followed over the course of four years, not one developed Alzheimer’s disease. The participants in the study were all over 65 years old and were already suffering from slight memory impairment. For those studied who did develop dementia, their blood caffeine levels were 51 percent lower than those whose cognitive impairment remained level.

Decrease the Likelihood of Skin Cancer. Harvard professor Jiali Han conducted a study with her colleagues that found that coffee decreases the risk of developing the most common form of skin cancer, basal cell carcinoma. In fact, the more cups of coffee that you drink, the greater the benefit seemed to be. Han plans to further study whether or not the link is correlative or causative.

Safeguard Against Heart Failure.Elizabeth Mostofskyfrom Beth Israel Deaconness Medical Center and her colleagues found that coffee is good for your heart—until the second American-sized mug. Before that point, however, coffee drinkers had an 11 percent decreased risk of suffering from heart failure.

Lower the Risk of Stroke. Investigators at Cleveland Clinic’s Wellness Institute and Harvard University found that drinking coffee—even decaffeinated coffee—can decrease the risk of strokes, because coffee is filled with beneficial antioxidants. When compared against soda, which elevated the risk of strokes, coffee was associated with a 10 percent decrease in stroke risk.


Celebrate the health benefits of coffee by telling us about the best cup of coffee you’ve had!

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

Say Cheese: Tips for Being Extremely Photogenic

April 29, 2013 by

 Tips for Being PhotogenicIn the digital age, pictures are more than a thousand words. On every social media platform, your profile picture is a representation of who you are—so why not make it count?

Follow these 10 styling tips, and you’ll be camera ready in every situation.

Showcase your features. Whether it’s your eyes or your smile, make sure to draw attention to your greatest asset. If you straight, white teeth, give the camera a wide grin. If you have full lips, let the world know with a bright color. If you draw attention to your best feature, you’ll feel and look confident, which makes for a better shot.

Look directly at the camera. Most of us look better—and friendlier—when we’re making eye contact with the lens. That doesn’t mean you can’t tilt your head to highlight your best angle, though.

Improve your posture.When someone is snapping your picture, find a pose that is comfortable, but not slouchy or rigid. The best pictures are always when subjects look natural.

Smile! When the photographer is snapping away, try to think of something that makes you laugh, and give the world a stunning smile.

Hats off. Hats and glasses do look stylish in person, but in photographs, they cast shadows and glares over your most expressive feature—your eyes.

Opt for a (mostly) natural face. Portraits should highlight you, not your makeup. Focus on using just enough eyeliner and mascara to highlight your eyes, which are always the most compelling part of a portrait.

Tame the mane.As a rule of thumb, bigger hair is better in photos because it frames your face. So fluff your locks with your fingers before the shutter clicks.

 

Got a few portrait tips up your sleeve? Share in the comments below!

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

7 Smart Ways to Use Vinegar

April 22, 2013 by

Vinegar uses  You may already love vinegar as a condiment, but you’re about to fall in love all over again—and for 7 different reasons.

For starters, vinegar is cheap, widely available, and versatile—the ingredients for a handy household item. It is non-toxic and lasts for a very long time without losing strength, and still it does not pollute land, air, or water. Those of us with children or pets especially appreciate that it’s much safer to have under your sink than bleach, ammonia, or other toxic cleaning products.

Take a look at how vinegar can create a happier, healthier, cleaner environment for you and your family:

1. Clean the windows. Instead of spending money on window cleaning chemicals—especially ones that include potentially toxic chemicals—make your own! Mix 2 tablespoons of white vinegar with a gallon of water, and dispense into a used spray bottle. Squirt on, then scrub with newspaper, not paper towels, which cause streaking.

2. Freshen the laundry. Got grass stains? Make a mixture of one-third cup white vinegar and two-thirds cup water. Apply the solution to the stain and blot with a clean cloth. Repeat this process until you’ve removed as much green as possible, and then launder as usual. Toss in a capful of white vinegar for the rest of your load, and your colors will come out bolder and your whites whiter.

3. Remove carpet stains. Spots in carpets often remove with a simple dilution of one-part vinegar, one-sixteenth part lemon juice, and eight parts distilled water.

4. Rinse the produce. Vinegar can help remove bacteria and pesticide residues from fruits and veggies. Mix three parts water with one part white vinegar, and dispense in a spray bottle. Then rinse with water, and enjoy your bacteria-free produce!

5. Bust sticky spots. Having trouble getting that annoying sticky label residue off a product? Vinegar can be used as a solvent to dissolve many common adhesives, and it’s good at cutting grease.

6. Fight hiccups and cramps. If you often get foot or leg cramps in the middle of the night, you may want to try this remedy: mix 1 tablespoon of apple cider vinegar, 1 teaspoon of honey, and a cup of hot water. Drink before bed for a cramp-free night!

Some have also said they were able to cure pesky hiccups instantly by swallowing a teaspoon of vinegar.

7. Deter territorial cats. At The Center for Natural Breast Reconstruction, we love all animals! But sometimes you don’t want cats doing their business in your flowerbed. A simple solution is to pour vinegar around the edges of the area you want to protect every few months.

 

What are your favorite uses for vinegar?

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

How to Overcome Excuses for Not Working Out

April 15, 2013 by

How to Overcome Excuses for Not Working Out  For many, time enough to exercise is a luxury. With all our responsibilities and obligations, it’s a miracle we get any time to ourselves!

Yet when we don’t have time to work out, often there’s a lingering sense of guilt, which we assuage with excuses. In turn, a cycle manifests—if we are committed to exercise and don’t do it, the excuse allows us to feel less discomfort.

It’s a normal response and easy habit to fall into. But the secret to countering the cycle is just as simple: just get into the habit of working out.

Until that habit is created, here’s how to overcome your top four gym deterrents:

The Excuse: I’m beat.

Shake it off: It’s the foremost reason most people ditch their workouts. To ward away the excuse, remember that studies have shown that regular physical activity can improve energy. If you don’t believe it, commit to a week of exercise and see if you notice a difference. If you have most of your energy in the morning, wake up a little earlier and get a brisk walk in. Prefer the evening? Enlist the company of an exercise pal—it’s harder to skip out when someone else can hold you accountable!

 

The Excuse: I’m too busy.

Shake it off: It’s true—you have a million things to do, and plenty of extracurricular obligations, to boot. But the time is there. If you work 50 hours a week and sleep eight hours a night, that leaves 62 hours for other things. And the American Heart Association says 75 minutes of vigorous exercise is all you need each week to improve your health. Start figuring out where you have pockets of unused time for mini-chunks of exercise, like a 30-minute stroll on your lunch break.

 

The Excuse: I’ll have to take another shower and get ready all over again.

Shake it off: You can primp in no time by sweeping your sweaty spots with an antibacterial wipe, and do the same on your face, using an all-in-one cleansing pad. Next, apply a tinted moisturizer or beauty balm to your face. Touch up mascara and use a three-in-one color stick to add shimmer to eyes, cheeks, and lips. Finally, apply a little dry shampoo to the crown of your head to freshen up your hair. In all of five minutes, you’re beautified and full of those feel-good post-workout endorphins.

 

The Excuse: Exercise makes me eat more.

Shake it off: Actually, exercise can help suppress your appetite. If you work out at a moderate-to-vigorous level—such as taking a brisk walk—a shift in hormones may help decrease your appetite post-workout. The key is to eat a snack right after you work out—a mix of protein, carbs, and healthy fats that clocks in at 200 calories—to keep you feeling full so you don’t eat back the calories you just burned off.

 

How do you work up the motivation to get your daily exercise? Share your tips in the comments below!

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

Exclusive Recipe: Dr. Richard Kline’s Guacamole

April 9, 2013 by

We had such a great response to our Health Benefits of Avocados article this week, that our very own Dr. Richard M. Kline, Jr. decided to share his sensational guacamole recipe!

 

The Best Guacamole

Note from Dr. Kline: “Precise quantities of ingredients are not specified, because everyone’s taste is different.”

Ingredients:

Ripe Haas avocados (forget the big green “water” avocados, no flavor) – should deform easily to touch, but not be mushy. If you can’t get proper ripe avocados, probably best to abandon guacamole for that day. Peel, remove pits, quarter.

Onions, green or yellow, chopped fine

Fresh garlic, peeled and crushed

Fresh cilantro, chopped fine

Fresh basil, chopped fine

Olive oil

Ground cumin

Lemon &/or lime juice, freshly squeezed

Salt

Tabasco sauce

Rotel medium hot canned tomatoes. I usually use one can for (6-7) big avocados, but adjust as you like. You can use fresh tomatoes if they are good, but the Rotels are packed with flavor, and very reliable.

Recipe:

Put all the above in a mixing bowl.

The proper consistency of the final product is important. I’ve found great success in first crushing the mixture with a Zyliss potato masher.

The wire “squiggles” almost magically crush the ingredients to a nearly-perfect consistency. If you want a little creamier mixture, you can then follow with a portable electric mixer until desired consistency is reached. I hate dirtying up a food processor or blender just to make guacamole, and this does a better job, anyway.

My favorite chips are Garden of Eatin’ or Bearitos blue corn chips. Yes, they have 7 grams of fat per serving, but the taste is unbeatable! Guiltless Gourmet baked blue corn chips are a healthier alternative, but the total culinary experience is not quite the same.

Enjoy!

Stay tuned for Dr. Kline’s salsa recipe later this season!

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

9 Health Benefits of Avocados

April 8, 2013 by

Avocados

Avocados, also lovingly called “alligator pears,” are a magical green fruit considered to be one of the healthiest foods in the planet. Every avocado contains over 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium.

Avocados are also an excellent source of fiber, protein, and several beneficial phytochemicals, such as beta-sitosterol, glutathione, and lutein, which may protect against various disease and illness.Although avocado is high in fat content, it is mostly the monounsaturated fat, which is a healthy fat.

Looking for reasons to enjoy more avocados in your diet? Check out the 8ways your body benefits from this little green super-fruit:

 Maintain a healthy heart. Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High levels of homocysteine are associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat—the essentials for maintaining your heart’s health.

Protect against cancer. Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in naturally preventing breast cancer.

Lower cholesterol levels. Avocados are rich in a compound called beta-sitosterol, which can help lower blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.

Control blood pressure. Avocados are also a great source of potassium, which helps control blood pressure levels.

Regulate the blood sugar levels. The good fats in avocados can reverse insulin resistance and help regulate blood sugar levels. Avocados also contain soluble fiber,which also contributes to steady blood sugar levels.

Defy your age. Being rich in antioxidants, avocado helps prevent signs of aging. The glutathione in avocado boosts immune systems, slows the aging process, and encourages a healthy nervous system.

Increase nutrient absorption. Avocado intake is linked with increased nutrient absorption. A study showed when participants ate salad that included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.

Skin Care. Many cosmetic companiesadd a little avocado oil to their products because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.

What is your favorite way to enjoy an avocado?

 

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

Join Us for the 2013 Survivor’s Celebration!

April 1, 2013 by

 Susan G. Komen Survivors Celebration The Center for Natural Breast Reconstruction is honored to be the Promise Partner Sponsor for the Komen Lowcountry Survivor’s Celebration again this year.

On April 14, 2013, we’re celebrating 20 years of serving the Lowcountry—and you’re invited to join the excitement! Whether it’s your first anniversary as a breast cancer survivor or your thirtieth, come celebrate your fantastic life with us!

Check out the event details below, and be sure to register now—space is limited!

2013 Survivor’s Celebration Details

  • Happens Sunday, April 14, 2013
  • Festivities take place at the beautiful Charleston Marriott, 170 Lockwood Blvd, Charleston, SC
  • Registration opens at 2 p.m. ET
    Survivors: $10
    Co-survivors: $15
    Table for 10: $200
  • Celebration begins at 3 p.m. ET

Visit vendor tables and register for prizes from 2–3 p.m. The food, fun, and festivities begin at 3 p.m.

Wave Your Celebration Flag High!
Show your pride and encouragement with your own survivor flag or pennant to wave high during the Survivor’s Recognition. If you forget, you can stop by the Celebration table and create one on the spot. No giant flags or banners, please—we want everyone to be able to see the action!

 

For more information about this special event, feel free to contact Komen Lowcountry at 843-556-8011 or forthecure@komenlowcountry.org, or call our office at 866-374-2627.

Mark your calendar, and register here! 

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

Quick Spring Cleaning Tips

March 25, 2013 by

Here are some tips to clean quickly and effectively!Spring is here—and with the season of renewal comes the perfect time to get your house and life in ship-shape order!

But who wants to spend the bulk of their time actually cleaning? You have better things to do—like enjoying the fresh Charleston air! In the spirit of quickly tidying up, here are a few ways to make chores more efficient and effective, so you can have a sparkling home in no time flat.

Tidy the Kitchen

  • Sanitize the sink.Did you know that a dirty kitchen sink has more bacteria than a toilet seat? To disinfect, clean your sink with soap and water first, then spray a mist of vinegar followed by a mist of hydrogen peroxide, and let air-dry. (Note: Don’t mix the vinegar and hydrogen peroxide together—spray one after the other.) If your sink is stainless steel, make it sparkle afterward by putting a few drops of mineral oil on a soft cloth and buffing. This prevents water buildup, which deters mold, and keeps the sink looking clean longer.

 

  • Ditch paper towels for good.Paper towels don’t stand up to the task of heavy-duty cleaning quite like microfiber cloths. When wet, they sanitize and clean floors, counters, glass and tile, and eliminate the need for other cleaning products. They’re reusable, too—just machine-wash and hang to dry. Easy!

 

  • Zap the sponge.Sponges can be a breeding ground for bacteria. Disinfect yours every night by squeezing it out and microwaving it on high for a minute. When it’s shredded and smelly, it’s time for a new one.

Beat the Bath

  • Clean the liner.Mold and mildew—a shower curtain’s arch nemesis. Throw your besieged liner in the wash with a few towels, which will help scrub it clean, then hang it back up to dry.

 

  • Scrub the toilet.Drop a teaspoon of Tang Drink Mix in the bowl. The citric acid acts like a natural scrubber—not to mention, it’s nontoxic, in case the dog takes a sip. Let it sit for a few minutes, then swish and flush.

Get Swept Away

  • Pick the right broom.For indoors, choose one with finer bristles to pick up smaller dirt particles. For outdoors, opt for stronger, stiffer bristles, which work better to clear uneven surfaces.

 

  • Sweep like you mean it.Turns out, there is a right way to sweep!Hold the broom like a canoe paddle, with one hand on top of the handle and the other toward the middle. Push your hands in opposite directions to get the most out of every sweeping stroke. Sweep from the outside in so that you don’t miss any spots, and move the dirt to the center of the room, where it will be easy to pick up.

Rein in the Bedroom

  • Make the bed.If your bed is made, your bedroom looks neat. When you wake up, pull the covers up to your chin, and then gently peel the covers away from your body, folding the covers down. The bed will be close to half-made, and you can easily finish the job before you walk away.

 

  • Tame the drawers.Most women have drawers full of clothes they don’t wear, and their dressers absorb the unwieldy burden. Donate the clothes you haven’t worn in a year, and commit to putting away your clean laundry as soon as it is done.A little more space and organization make a world of difference in how clean the room feels!

Let’s hear your time-saving cleaning tips. Share below!

Filed Under: Health and Wellness Tagged With: , ,
« Previous Page
Next Page »