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8 Ways to Catch a Better Night’s Sleep

November 26, 2012 by

According to the National Institutes of Health, more than 40 million Americans suffer from chronic, long-term sleep disorders, and an additional 20 million report sleeping problems occasionally. Between work, family, and a wealth of other demands, many people struggle to shut out their stressful day  when it’s time to turn in. Fortunately, some factors that interfere with your sleep can be controlled.

If you’ve been daydreaming about a good night’s rest, then take a look at our checklist of things to do (or avoid!) before you hit the hay:

  1. Cut out caffeine. 6 hours before you turn in, it’s a good idea to switch to decaf. Though caffeine is well know for keeping us awake during the day, it is also linked to interrupted sleep during the night.
  2. Skip the booze. Or, at the very least, don’t drink alcohol 4 hours before bed. As the alcohol wanes from the body at night, it could pull you out of a much-needed slumber.
  3. No more exercise. Exercise stimulates us and can make it harder to fall asleep. When your blood is pumping, your heart rate is up, which puts your body in an active mode rather than a restful state. Try to do your workouts earlier in the afternoon and save the evening for more gentle practices, such as yoga or meditation.
  4. Reduce your fluids. An hour before bed, have a glass of warm milk (the tryptophan promotes relaxation), then cut off fluids. Otherwise, your bladder is likely to wake you up from an otherwise sound sleep.
  5. Turn off your computer. Painful as it may be, put your cell phone aside, too. The light from the screens reduces melatonin production—that magical sandman hormone that whisks us to dreamland. Besides, at this point, looking a work emails will only keep you wired (and stressed).
  6. Take a warm bath. After your skin warms, your core body temperature will drop, which triggers sleep.
  7. Relax. Thirty minutes before bed, read a book, listen to music, meditate, or simply get in bed and breathe deeply. These calming activities will unwind your body (and your mind) and help usher in sleepiness.
  8. Hit the lights. Once you adjust thermostat to 68 to 74 degrees—ideal sleeping temperature—turn off the lights. Darkness triggers the release of melatonin, the hormone that induces sleep. If it’s impossible to make your room completely dark, invest in an eye cover.

What helps you fall asleep?                                 

Filed Under: Health and Wellness

6 Tips for a Thinner Thanksgiving

November 21, 2012 by

Thanksgiving is one of the most challenging times of year when it comes to watching your weight. Temptations are everywhere—from that buttery bird, to the table glowing with homemade pecan pies and pumpkin cheesecake.

Check out these simple tips, and you’ll be ready to spare your waistline while still enjoying your family’s holiday feast.

Prepare a dish or two you can eat guilt-free.

Sure, vegetables are never the stars of Thanksgiving meals. However, if you make a lovely salad, butternut soup, mashed sweet potatoes, or creamed spinach, you can make sure you have healthy dishes to snack on throughout the evening. Besides, every table needs some color to spruce up the spread!

Don’t fast before the feast.

While waiting for the turkey to cook, it’s tradition to save our appetites for the main event. Yet, fasting throughout the day is an easy way to overeat once you sit down for the feast. Have a light snack before the finale so you won’t overindulge at dinnertime.

Decide how many drinks you can have.

If you decide to indulge in the festive beverages, be sure to decide how many you’ll have over the course of the evening and stick to it. Remember, every glass of wine, every bottle of beer, and each shot rack up the extra calories, so plan accordingly.

Follow the 30-minute rule.

Take half of the amount you really want to eat, enjoy it, and then wait 30 minutes before you eat anything more. It takes that long for your stomach to signal to your brain that it’s full. In that 30 minutes, you’re likely to get involved doing something else and won’t miss eating more.

Eat two or three bites of anything you wish.

If you can’t resist Aunt Millie’s Mississippi mud pie, have a small slice and eat just a couple of bites. You’ll get the taste you want without too many extra calories. The same applies to high-calorie drinks—take that raspberry margarita, enjoy three sips, and then give it to someone else.

If you overindulge, make up for it the next day.

Don’t skip meals, but if you overindulge one day, eat less the next couple of days, and be sure to make selections that are low in fat and full of nutrients. Also, make sure you drink plenty of water!

 We Hope Everyone Has A Happy Thanksgiving Holiday!

Filed Under: Health and Wellness, Uncategorized

5 Delicious Ways to Get More Pumpkin in Your Life

November 19, 2012 by

That’s right, pumpkin. It’s not just a Halloween symbol or the star ingredient of your Thanksgiving pie. In fact, this magical gourd is any health nut’s dream. This often-underappreciated veggie is exceptionally low in calories and loaded with potassium, beta-carotene, and Vitamin A. Studies show that pumpkin prevents cancer and heart disease and protects eye health—which means your diet deserves a little more pumpkin.

Here are our five favorite ways to enjoy pumpkin and rack up the health benefits:

  • Roast whole pumpkins and use it in a variety of vegetable dishes. The roasted flesh makes a perfect base for a creamy, low-fat  fall-infused soup.
  • If you’re looking for a sweeter way to relish your freshly roasted pumpkins, you can blend the pumpkin flesh and add it in your smoothies. Another option is to puree the flesh with apple juice, brown sugar, maple syrup, cinnamon, and nutmeg, then boil the mixture to make fresh homemade pumpkin butter.
  • One of our favorite tricks for using canned pumpkin is to buy a box of cake mix, and instead of adding any milk or eggs, simply add one whole can of pureed pumpkin, stir with the mix, and bake! Not only is this a breezy way to make a sweet treat on the fly, but you also save good deal of calories and saturated fat by using pumpkin. Try it with a chocolate cake mix—the result is somewhere between a muffin and a cupcake. In a word, it’s heavenly.
  • Pumpkin pie may be more popular this time of year, but cheesecake made with a cup or two of canned pumpkin is the perfect combination of creamy, sweet and savory. Bake it all in a crust made of crushed ginger snaps and you’ll never want to eat your cheesecake any other way.
  • Perhaps best known for their role in prostate health, pumpkin seeds are nutritional powerhouses. Just scoop them out of the pumpkin, wash them thoroughly, season with sea salt, and bake in the oven at 375 for 10 to 15 minutes. These toasted seeds make a healthy snack  for only 187 calories per a one-quarter cup serving.

What are your favorite ways to enjoy pumpkin?

Filed Under: Health and Wellness

Your Favorite Football Appetizers Slimmed Down

November 12, 2012 by

With football season in full swing, there’s no shortage of game day appetizers to tempt even the most diligent dieters. Fortunately, you don’t have to forego your favorite snacks to spare your waistline.

Check out these easy recipes that save you calories, but still retain their entire flavor:

Baked Wings:

Ingredients

3/4 cup all-purpose flour

1/2 teaspoon cayenne pepper

1/2 teaspoon garlic powder

1/2 teaspoon salt

20 chicken wings

1/2 cup melted butter

1/2 cup hot pepper sauce

Directions

Line a baking sheet with aluminum foil, and lightly grease with cooking spray. Place the flour, cayenne pepper, garlic powder, and salt into a resealable plastic bag, and shake to mix. Add the chicken wings, seal, and toss until well coated with the flour mixture. Place the wings onto the prepared baking sheet, and place into the refrigerator. Refrigerate at least 1 hour.

Preheat oven to 400 degrees. Whisk together the melted butter and hot sauce in a small bowl. Dip the wings into the butter mixture, and place back on the baking sheet. Bake in the preheated oven until the chicken is no longer pink in the center, and crispy on the outside, about 45 minutes. Turn the wings over halfway during cooking so they cook evenly. Makes 20 wings. (Recipe courtesy of Allrecipes.com.)

Spinach and Artichoke Dip:

Ingredients

1 (8 ounce) container reduced-fat sour cream
1 cup fat-free mayonnaise
1/2 cup chopped canned artichoke heart
1/2 cup frozen spinach, thawed, squeezed and dried
3 scallions, diced
1 teaspoon garlic powder
1 tablespoon sun-dried tomato, finely chopped
1 tablespoon asiago cheese, shredded

Directions

Preheat oven to 350 degrees. Combine ingredients in an oven-safe casserole dish, sprinkling cheese on top. Bake until heated through and cheese is bubbling; serve with veggies [] and baked tortilla chips. Serve and enjoy! (Recipe from .)

Guacamole:

Ingredients

1 large zucchini, cut into 1/2-inch cubes

1 large ripe avocado, cubed

1/4 cup coarsely chopped fresh cilantro

1/4 cup finely chopped onion

2 cloves garlic, minced

2 tablespoons lime juice

1/2 teaspoon hot sauce, such as Tabasco, or more to taste

1/4 teaspoon salt

Directions

Place zucchini in a microwave-safe dish, cover with a damp paper towel and microwave on High until tender, 4 to 5 minutes. Drain in a sieve, pressing lightly on the zucchini to extract any liquid. Transfer the zucchini to a large bowl; add avocado, cilantro, onion, garlic, lime juice, hot sauce and salt and coarsely mash until combined. (Recipe from Eatingwell.com.)

Nachos:

Ingredients

1 pound lean ground beef, I used 96%

1 cup onions, chopped

1 tablespoons garlic, minced

1 (1 oz) package taco seasonings mix

⅔ cup water

7 ounces reduced-fat tortilla chips, (about 100 chips)

1 (15 oz) can black beans, rinsed and drained

1 (4 oz) can Ortega fire roasted diced green chiles, see shopping tip

1¼ cups salsa, I like Pace Chunky Salsa, medium hot

1½ cups (6 ounces) reduced-fat cheddar cheese, shredded

6 tablespoons fat-free sour cream

Tabasco Sauce, optional

Directions

Preheat oven to 350 degrees. In a large pan or skillet, cook ground beef with onions and garlic until meat is browned. Stir often. Pour cooked meat into a colander in the sink and drain off all excess fat. Add meat mixture back to pan. Add taco seasoning, water and mix well. Bring to a boil, turn heat down to simmer and cook for 5 minutes.

Place the tortilla chips evenly on a large oven proof serving plate or baking sheet coated with a little cooking spray. Top the chips with ground beef mixture. Sprinkle beans evenly over the meat. Next, spoon over beans the fire-roasted chilies and then salsa. Sprinkle the cheese all over the top.

At this point, you can place in the fridge until you’re ready to serve it. When ready to serve, bake in preheated 350 degrees oven for 15 – 20 minutes until the cheese is melted and the nachos are hot. Dollop with sour cream and add a bit more salsa. If you really like food spicy, sprinkle a bit of Tabasco sauce over the top! Makes 12 servings. (Recipe from Skinnykitchen.com.)

Do you have a favorite slimmed down recipe to share? Tell us about it in the comments section!

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Foods to Eat for Heavenly Hair

November 5, 2012 by

Heavenly HairDoes you hair need a little more oomph lately? You may find the “rinse, lather, repeat” system just isn’t enough when it comes to healthy, resilient hair—and the reason may seem obvious: your hair needs to be nurtured to look its best.

And the best way to indulge your locks is by fueling them from the inside out. Incorporate these hair-friendly foods into your daily diet, and watch your hair transform from dull and drab strands into glossy lively tresses in no time!

Fruits and dark green veggies. It’s true—healthy hair begins with a healthy body, so it’s no wonder these fortified foods would be at the top of our list. In terms of your hair, leafy green vegetables like spinach and broccoli are an excellent source of vitamins and they provide you with iron and calcium—necessary nutrients for a full and thick head of hair. Fruits high in vitamin C and A help your body to produce sebum, which is an oily substance in your hair follicles that acts as a natural conditioner.

Foods with omega-3 fatty acids. Want to add a little vibrancy to your mane? Snack on flaxseeds and walnuts to add some serious shine to your hair. Fish like salmon, mackerel, sardines, and herring are a great source of omega as well.

Foods that produce beta-carotene. Carrots, sweet potatoes, kale, asparagus, and pumpkin are all foods that convert beta-carotene to vitamin A during digestion. Vitamin A not only nourishes your hair and skin, but it also prevents dandruff. Remember, a healthy scalp is the very foundation of soft and supple hair.

  • Beans. Snack on legumes like kidney beans and lentils for Rapunzel-like locks. These foods contain growth-boosting proteins that will increase the thickness and length of your hair. Additionally, beans also have iron, zinc, and biotin, which prevent hair breakage.
  • Cysteine-infused foods. The amino acid cysteine gives your body a healthy detox, all while promoting hair growth by actually increasing the thickness of each individual strand. This magical nutrient can be found in poultry, eggs, red peppers, garlic, onions, Brussels spouts, oatmeal, and broccoli.
  • Nuts. If you’ve been toiling with way to decrease hair shedding, look no further. Nuts—such as Brazil nuts, walnuts, cashews, pecans, and almonds—are one of the best sources of selenium and have minerals that keep your scalp and hair healthy. Additionally, they all have zinc, which can help prevent hair shedding.
  • Whole grains. This healthy diet staple is good for both your hair and your overall health. Not to mention, whole grains are an ample source of zinc and iron. Whole wheat breads and fortified cereals also sources of B vitamins, which promote happy strands by boosting your red blood cell count. Red blood cells will carry oxygen to the living portion of hair strands and therefore increase your hair’s growth rate.
  • Silica-rich foods. For stronger, more durable hair, include foods rich in silica into your diet. Some healthy choices include bananas, oats, and raisins—and when you mix all these together, you have a nutritious, beauty-fortified breakfast!

Do you have more healthy hair tips you’d like to share? Tell us your best-kept beauty secrets in the comments section below!

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The A, B, C’s (and D, DD, E, F’s) of Proper Bra Fitting

October 29, 2012 by

It’s estimated that 8 out of 10 women are wearing the wrong size bra. That’s 80%, ladies – shocking! We are delighted today to feature our guest blogger, Cindy Bunce, of Chantilly Lingerie on West Coleman Boulevard in Mt. Pleasant. In this interview, Cindy shares the basics of proper bra fitting.

See below for our interview with Cindy:

How do you find the proper size? What measurements should I be using? 

Our staff is devoted to putting our customers in the correct bra! It is a sad fact that the majority of women are spending time in an unsupportive, improperly fitting bra. At Chantilly we do not use a measuring tape to fit bras because there is more to it than the width of your chest and back, and depending on the bra company, your size may vary.

What are some indications that I might be wearing the wrong size bra?

We begin the fitting with an actual bra and adjust the size by visually checking the fit. If you are constantly pulling your strap down in the back, you are in the wrong bra. If your strap falls off your shoulder, your bra is not fitted properly. Your bra should not give you rolls under your armpit or make it impossible to breathe. A properly fitted bra will make all the difference in how you look and feel.

How important is it to have a professional bra fitting performed?  Is it expensive?

A properly fitted bra will make all the difference in how you look and feel. Our fittings are free, and we offer a large variety of styles, cuts, and colors. Something for everyone! Come see us at Chantilly in Mount Pleasant. You will be glad you did!

Visit Chantilly Lingerie today on West Coleman Boulevard or follow them on facebook!

 About Chantilly Lingerie: Originally from Mt. Pleasant, Letha Polk has owned and operated Chantilly Lingerie for 24 years. Chantilly Lingerie realizes more than anything that form-fitting and flattering clothing is the most important thing to a woman as she shops. That’s why Chantilly Lingerie specializes in finding the undergarment that fits your body. A proper-fitting bra is important for comfort and flattering the figure. Sizes range from a 30 A all the way through to a 40F .

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Reducing Risk: Common Factors that Affect Your Risk of Breast Cancer

October 22, 2012 by

breast cancer risksThe American Cancer Society estimates that the lifetime risk of a woman developing breast cancer to be 13% in 2012—more than one in 8. Furthermore, 75% of all women with breast cancer today have no known risk factors, or anything that would potentially increase a person’s chance of developing cancer.

Though having a cancer risk factor, or even several of them, does not necessarily mean that a person will get cancer, it’s always a good idea to reduce risk as much as possible. Some of the factors associated with breast cancer—such as being a woman, age, and genetics—can’t be changed. Other factors, like maintaining a healthy weight, exercising, not smoking cigarettes, and eating nutritious food, are dictated by a person’s choices. By choosing the healthiest lifestyle options, you can make sure your breast cancer risk is as low as possible, and find empowerment in your good decisions.

Family History: Though you cannot change your heritage or genetics, being aware of your family’s history means you’re more inclined to protect yourself against diseases that are prevalent in your family tree. Research shows that women with close relatives who’ve been diagnosed with breast cancerhave a higher risk of developing the disease. If you’ve had one first-degree female relative (sister, mother, daughter) diagnosed with breast cancer, your risk is doubled. If two first-degree relatives have been diagnosed, your risk is 5 times higher than average. A family history of cancer of the ovaries, cervix, uterus, or colon increases your risk. Female descendants of Eastern and Central European Jews (Ashkenazi) also face increased risk. Caucasian women are at a slightly higher risk of developing breast cancer than are African-American, Asian, Hispanic, and Native American women. The exception to this is African-American women, who are more likely to have breast cancer than whites under the age of 40. If you inherited risk, you can minimize its development by making healthy lifestyle choices, such as not smoking, adhering to a nutritious diet, exercising, and abstaining from alcohol.

  • Alcohol Consumption: Compared to nondrinkers, women who consume one alcoholic drink a day have a very small increase in risk, and those who have 2 to 5 drinks daily have a 15% higher risk than women who do not drink. That risk goes up another 10% for each additional drink women have regularly each day. (Note: one drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor). Research shows that alcohol of any sort can increase levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer. Alcohol also may increase breast cancer risk by damaging DNA in cells. The bottom line is that regularly drinking alcohol can harm your health, even if you don’t binge drink or get drunk.
  • Smoking: Smoking causes a number of diseases and is linked to a higher risk of breast cancer in younger, premenopausal women. Research also demonstrates that there may be link between very heavy second-hand smoke exposure and breast cancer risk in postmenopausal women. Smoking also can increase complications from breast cancer treatment, including damage to the lungs from radiation therapy, difficulty healing after surgery and breast reconstruction, and an increased risk of blood clots when taking hormonal therapy medicines. To reduce your risk associated with smoking, the only solution is to quit smoking [http://breastreconstructionnetwork.com/stop-smoking-series-all-about-tobacco-quitlines/] immediately.
  • Diet and Nutrition: Diet is thought to be a main contributor for about 30% to 40% of all cancers. Though no food or diet can prevent you from getting breast cancer, some foods can boost your immune system and help keep your risk for breast cancer as low as possible. Getting the nutrients you need from a variety of fruits, vegetables, legumes, and whole grains can give your body the energy it needs to fight off infection and disease. Eating food grown without pesticides may also protect against unhealthy cell changes associated with pesticide use. Additionally, avoiding high-fat diets can also decrease breast cancer risk factors. Overweight women are thought to be at higher risk for breast cancer because the extra fat cells produce estrogen, which can cause extra breast cell growth and lead to the development of breast cancer.
  • Exercise: Research shows that exercising regularly at a moderate or intense level for 4 to 7 hours per week can lower the risk of breast cancer. Exercise consumes and controls blood sugar and limits insulin spikes in the bloodstream—an important preventative measure considering insulin is a hormone affects how breast cells grow and behave. People who exercise regularly tend to be healthier and are more likely to maintain a healthy weight. As we mentioned earlier, extra fat produces more estrogen. When breast cells are exposed to extra estrogen over time, the risk of developing breast cancer is higher Limiting fat in your diet is necessary for good health, and it is equally important to burn extra fat cells with exercise as an additional preventative measure.

What are some ways you combat the risk of developing breast cancer?

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Mammograms: What You Need to Know

October 15, 2012 by

tackling reconstructionIn the spirit of Breast Cancer Awareness month, The Center for Natural Breast Reconstruction urges women to schedule their yearly mammogram. Early detection saves lives! Today we bring you an exclusive interview with Sandra Smith, Lead Technologist at the Charleston Breast Center on mammogram preparation.

Read below for our interview with Sandra.

1. What is the best time of the month to schedule my mammogram and why?

Avoid days of the month when your breasts are most sensitive. This is for your comfort. The mammogram imaging will not be affected, unlike MRI IMAGING when it is important to schedule according to menstrual cycle.

2. Should I do anything to prepare in the days prior to the exam or for the exam itself?

There is no preparation for mammography. We ask that you do not wear deodorant, which can cause artifacts.

3. Does it hurt?

No, mammograms should not hurt. Compression must be used to spread out breast tissue so abnormalities can been seen. You may feel pressure from the compression and slight discomfort, however if you feel pain let the technologist know right away.   

4. At what age should a woman schedule her first mammogram?

That depends on risk factors such as family history. The recommended age for the first mammogram is 40 years old.

5. Explain the role of the technician and the desired credentials.  

The role of the technologist is to provide the radiologist with the best quality images in a professional and caring manner. Most technologists really care about women’s health and choose to go into this profession for that reason. Additional courses and certification is required to be a mammogram technologist. Continued education is required to maintain certification.

charleston-breast-centerAbout the Charleston Breast Center

Founded in 2006, the Charleston Breast Center provides expedited and compassionate care to women who are being screened for breast cancer. For more information visit their website at: www.charlestonbreastcenter.com

Filed Under: Health and Wellness

Rekindle the Romance

September 24, 2012 by

At The Center for Natural Breast Reconstruction,  we know every day is a gift, and nothing makes life more meaningful than time spent with the ones we love. It’s easy to get lost in the bustle of daily life, though, and let the moments and feelings we cherish go uncelebrated.

Luckily, we’ve found some tried-and-true tips to keep the romantic fires blazing in our own love lives. Here are some simple ways you can show your partner they are loved and appreciated, and reignite the romance:

Plan a date-night: Nothing fans the flame more than an old-fashioned date. Make time every week to hit the town or stay in for a movie-night with your main squeeze. It’s important to reserve time to relish each other’s company, and dates keep even long-term relationships feeling young and fresh.

  • Choose your battles: Sure, even the most passionate, loving couples have their ups and downs. Keep in mind that not every disagreement is worthy of a full-blown discussion, and when they do merit one, always be considerate and willing to listen to the other side. Arguments can have lasting effects on relationships, so be sure that even when you disagree, you do so from a willingness to understand your partner.
  • Show each other off: Change up the scenery, and view each other in new contexts and situations. Sometimes it’s necessary to get out of your comfort zone to appreciate what you have. Next time you’re at an office party or social gathering, give each other some space to mingle, and steal glances from across the room. You’ll quickly see the traits that drew you to each other all those years ago.
  • Be spontaneous: Surprise your mate with small gifts—a favorite dessert, breakfast in bed, or a little note on the fridge.  Maybe just steal a kiss when they least expect it. Whatever you do, remember these small gestures of affection can leave a big impact, especially in long-term relationships.

What are some ways you fan the romantic flame?

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Small Things Add Up: How to Stick to Your Diet

September 19, 2012 by

Image Taken From: www.womensonlinemagazine.com

Weight gain is often the cumulative effect of a series of small decisions: do you take the stairs or the elevator? Do you walk to the corner store, or drive? Sit in front of the TV, or walk the dog? Fortunately for those who want to stick to a diet, the small decisions we make every day can help us to reach our goals without feeling as though our lives have been dominated by the desire to lose weight. Here are some ways you can focus on the small things that have a huge effect on the success of your diet:

Mentally prepare yourself every day: When you wake up in the morning, consciously think about your diet. Before you even enter the kitchen, remember your goals, and mindfully select food that will fuel your body for the day. Whole grains and fruits are the perfect way to get your metabolism going without spiking your blood sugar levels.

  • Enjoy every bite: Take time during your meals to fully chew and savor every bite. Even if you are only eating your dish because you know it’s good for you, remember it’s healthy for a reason—those vitamins and minerals help your body perform the functions that sustain your very life! Rejoice in your body’s incredible machinery, and give it the fuel it deserves.
  • Stay accountable: Even if it pains you, step on the scale every day. It keeps you honest, and reminds you that the decisions you make throughout the day are leading you to your goal. You can even keep a food diary to chart your progress and keep track of the foods you eat throughout the day.
  • Regularize your eating: Eat at the same time every day, and plan meals that are both nutritious and help you feel sated. When your body gets in the habit of an eating schedule, you reduce hunger and the midday temptation to snack too much.
  • Exercise with a friend: Accountability can be the deciding factor in whether or not a diet succeeds. Plus, exercise is much more enjoyable when in good company.
  • Take the stairs: Remember, everything matters, and small adjustments make a world of difference when it comes to losing weight. Every opportunity you see to burn more calories or eat healthier, take them.  Get acquainted with the stairs, and be sure to break up the hours at the desk with a stroll to the water fountain, or just stand up for a few minutes. Really, anything burns more calories than sitting.

Do you have the secret to a successful diet? Feel free to share in the comments section below!

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