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Best Spring Workouts to Stay Fit and Energized

May 28, 2012 by

woman-working-outWhen the chills of winter finally recede (and we start to remember that bathing suit season is just around the corner), the thought of working out becomes more appealing than it’s been for months. Here are some ways to take advantage of longer, warmer days to build fitness habits that will keep you healthier all year long.

  • Ride your bike. Whether you cycle on a nearby trail or pedal to run errands, biking is a great way to get exercise, spend time outside, and save money on gas. For added enjoyment, recruit a friend or two to ride with you.
  • Take a hike. Walking through the woods connects you with all the beauty of spring and lets you get away from the stresses of civilization. Kick the health level up a notch by combining a hike with a hunt for morel mushrooms and other edible spring blossoms (but be sure to double check the identity of everything you pick before eating!)
  • Go for a swim. True, it’s not warm enough in most of the country to swim outdoors yet, but warmer temps make indoor pools seem much more appealing than they did during the depths of winter. Bonus: find an indoor pool with diving boards, and you can make it a family event.
  • Help your garden grow. Vigorous gardening (such as preparing ground for spring planting) lets you work up a sweat for a bigger purpose. There’s no motivation to get active than thinking about the crop of succulent tomatoes that awaits you in a few months!
  • Mow the lawn. Powerless mowers provide the best workout, but even gas-powered push mowers let you work up a sweat while exercising most major muscle groups.
  • Hit the net. Call a friend for a game of tennis or set up a net in your backyard for volleyball or badminton. Lawn games are a great addition to springtime barbecues because they offer a non-eating, non-drinking way to interact with others.
  • Wash your car. Scrub away the caked pollen and get your heart rate up in the process.
  • Play a game of pickup. Basketball, soccer, softball—any game that lets you run around outside without feeling foolish is okay in our book. And don’t feel as if you have to recruit two full teams—one-on-one matchups are possible in almost any sport!

Exercise is one of the easiest and most important ways to maintain your health after breast cancer or to lower your chances of developing cancer and other diseases, so head outside and enjoy the season!

 

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A Lesson Learned From Giuliana Rancic’s Breast Cancer Journey

May 23, 2012 by

guiliana-rancicE! News anchor Giuliana Rancic knows firsthand the importance of getting mammograms before turning 40.

At just 37 years of age, the TV personality was diagnosed with the early stages of breast cancer. She initially went through a double lumpectomy, before making the final decision to undergo a double mastectomy. All before the age of 40.

In an exclusive interview with Glamour magazine, Giuliana reveals her thoughts on the initial diagnosis: “I knew nothing about breast cancer before this happened to me, and I thought mastectomy meant stage three or four cancer. I didn’t have a big family history of it. I just never thought it would happen to me. I really didn’t.”

Breast cancer is a serious matter. It’s never too early to begin checking for lumps. According to the Susan G. Komen Foundation, 5% of all breast cancers occur in women under 40. This may not seem like a high number, but when there are over 226,000 women being diagnosed with breast cancer each year, 5% equates to roughly 11,000. That’s 11,000 women under 40 being diagnosed with breast cancer in the U.S. alone.

So what can you do to prevent a missed diagnosis as a young woman? Start checking early, and regularly. If you have a family history of breast cancer, consider starting your annual mammograms before you turn 40. Detecting breast cancer early is the best way to lower your risk and fully eradicate the disease.

It’s also never too early to perform self-exams. You should be familiar with the way your breasts normally look and feel. This will allow you to catch warning signs of breast cancer early.

When performing a self-exam, be on the lookout for the following:

  • Lump, hard knot, or thickening inside the breast or underarm area
  • Swelling, warmth, redness, or darkening of the breast
  • Change in the size or shape of the breast
  • Dimpling or puckering of the skin
  • Itchy, scaly sore or rash on the nipple
  • Pulling in of the nipple or other parts of the breast
  • Nipple discharge that starts suddenly
  • New pain in one spot that doesn’t go away

*All information above is provided by the Susan G. Komen Foundation

Educate your friends and daughters on the importance of detecting breast cancer early, and make sure they’re aware of the risks. Remember—breast cancer knows no age.

Follow Giuliana on Twitter today to stay up- to-date with on journey through breast cancer, motherhood and life!

 

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Eat with the Season for Better Health

May 16, 2012 by

seasonal fruitOnce upon a time, before refrigerated trucks and supermarkets, people ate according to what was grown nearby in any given season (or according to what they’d thought to preserve during the previous months).

While today’s agricultural and supermarket industries offer us many more choices in how and what we can eat, doing things the old-fashioned way comes with a number of health benefits. Here’s why you can do your body a huge favor by adding more local, seasonal produce to your diet.

  • Higher nutrient content. Produce has its highest nutritional value at peak ripeness, and starts losing that value as soon as it’s harvested. Many fruits and vegetables [link to ] destined to be shipped long distances are picked before they achieve optimum ripeness and lose nutrients during the long shipment process (and while they sit on your shelves). Eating locally and in season lets you avoid both problems and enjoy more of the nutrients that protect against breast cancer [link to] and other diseases.
  • Better taste. The fresher produce is, the better it tastes. It’s as simple as that. If you’re unfamiliar with the various offerings at your local farmer’s market, you can enjoy an assortment of tantalizing flavors by researching recipes designed for the vegetables and fruits available to you. Or ask the people you buy produce from: chances are, they’ll have plenty of ideas for enjoying the season’s freshest offerings.
  • Smaller carbon footprint. The less distance food travels, the less gasoline is required to get it from the field to your mouth. This creates a greener, healthier planet for everyone.
  • Better prices. When a crop is ripe, farmers have to harvest it and sell it before it goes bad. This means that prices will be lower for you—it’s a simple matter of supply and demand. Take advantage of your favorite food’s peak seasons by learning to preserve batches of whatever you want to eat when the season has passed.

Eating a diet rich in plant-based foods has been shown to be one of the most effective ways to prevent cancer of all kinds. Treat your body right by indulging in the delicacies blooming outside your doorway, and enjoy the rich flavors and high quality of life that brings you!

 

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4 Unexpected Places to Find Happiness in Your Everyday Life

May 7, 2012 by

News and entertainment outlets have bombarded us with reports about the benefits of happiness, which include better mental and physical health, longer life, and more fulfilling relationships. So how can you bring a little more joy into your everyday experience? Try some of these strategies, custom designed for busy people in a fast-paced world.

1. Send a snail-mail card.

We’ve all heard the saying that it’s better to give than to receive. That’s because doing something kind for another person (even if it’s only something very small) brings that person happiness—and we’re hardwired to enjoy that feeling. Depending on your recipient, you might send a care package, a box of chocolates, a bouquet of flowers, a hand-written letter, a card, or a meaningful photograph. A five-minute project on your end could bring a day’s worth of happiness (or more!) to the person checking his or her mailbox.

2. Dance to your favorite song.

Even people with insanely busy schedules should have time for a three- to five-minute dance break. The benefits are worth the time: music triggers strong emotional responses, and the endorphins you’ll get from even a short bout of energetic dancing will help recharge a failing battery. For an even bigger bliss boost, enlist a friend to help you bust your move.

3. Let yourself enjoy your food.

Hectic schedules often dictate that we bolt meals while sitting in front of a screen or driving from one event to the next. Even if you have to multi-task during lunch, take a few seconds to experience and enjoy the flavors in your mouth. Studies show that actively practicing gratitude is a great way to boost happiness. As a bonus, slowing down while you eat is an effective way to prevent overeating and associated weight gain.

4. Breathe deeply in a stressful situation.

There’s nothing like a traffic jam or a backup at the grocery store checkout to raise your stress level and zap your happiness. But experts say that we can actually choose how such roadblocks affect us. Next time you’re in a less-than-ideal situation, use the down time to focus on breathing deeply, pulling air into your stomach and exhaling slowly. This strategy helps us relax physically and reminds us that we control our worlds—a big component toward achieving happiness.

 

We’ve all found tricks for bringing more smiles into our chaotic lives—what are your favorite tips for hanging on to the grin-worthy moments in your life? Feel free to share below!

 

 

 

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Water Soluble Vitamins: What Do They Do and How Do You Get Them?

April 30, 2012 by

vitaminsVitamins are either fat soluble (stored in fat) or water soluble, which means they dissolve in water and must be replenished daily. The fat-soluble vitamins are A, D, E, and K, and the B complex and C vitamins are water soluble.

Vitamin B Complex

The B vitamins, also known as the B complex, are a group of eight vitamins that perform a variety of functions in the body. They help your body’s cell division and metabolism perform at peak efficiency, aid your immune system’s function, and promote healthy hair and skin.

The main sources of the B vitamins are whole grains, beans and legumes (including peanuts), animal products, yeast, and green or cruciferous vegetables. The vitamins are listed below along with their common names and prime sources:

B1: Also known as thiamine, B1 is found in whole grains, cruciferous vegetables, and animal products.

B2: Called riboflavin, this B vitamin is found in dairy products and green vegetables.

B3: Food sources high in niacin include meat, fish, and vegetables.

B5: Find pantothenic acid in animal products and green vegetables. Women may recognize this as an ingredient in beauty products.

B6: Also called pyridoxine, eat plenty of veggies and meat to get your B6.

B7: Biotin (also an ingredient you might recognize from beauty products) is found in animal products and peanuts.

B9: Folic acid is a vital nutrient for a healthy pregnancy and is found in grains and leafy vegetables.

B12: This vitamin, cyanocobalamin, presents challenges to vegetarians and vegans because it is found only in animal products.

Vitamin C

Known as ascorbic acid, vitamin C aids metabolism, fights infections and acts as an antioxidant. It also promotes healing, such as from breast reconstruction surgery,  so we always suggest you ensure you’re getting enough. It’s found primarily in fruits and vegetables, as well as some meats such as liver. Sources high in vitamin C include peppers, berries, rose hips, and parsley.

The water-soluble vitamins are easily supplemented if the diet is deficient, though natural sources are always the best way to ingest them. These vitamins degrade when cooked, so raw foods are preferred. The important thing is that you’re receiving at least the reference daily intake (RDA) each day, as excess B and C vitamins are excreted in the urine.

 

 

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How to Correctly Apply Sunscreen for Maximum Protection

April 23, 2012 by

sunscreen applicationWearing sunscreen should be part of every woman’s daily health regimen, regardless of the weather. Sunscreen protects against the sun’s rays that increase signs of aging (UVA rays) and those that cause burns and skin cancer (UVB rays).

Shield Skin by Using Sunscreen the Right Way

Here’s a quick guide to protect your skin and keep you looking your best, no matter how hard the sun is shining.

  • Buy sunscreen for your face & body: Oil-free sunscreen for the face will prevent breakouts while protecting your skin. Sun block for the body generally has oil in it, comes in larger containers, and is less expensive. Spring for both to keep yourself protected and acne-free.
  • Choose “broad spectrum” protection: When browsing for the right lotion, be sure to choose one that protects against both UVA and UVB rays. The label should mention both types of rays or indicate that the lotion offers “broad spectrum” coverage.
  • Select an SPF of 15 or higher: The sun protection factor (SPF) measures how much longer you can stay in the sun without burning, compared to wearing no sunscreen at all. SPF 15 lotion, for example, will let you stay in the sun without burning 15 times longer than you could with bare skin.
  • Apply 20 – 30 minutes before going outside: To give your skin time to absorb the sunscreen (and thus enjoy its protection), be sure to apply about half an hour before leaving the house. To cover your whole body, you should use about an ounce, or enough to fill a shot glass. Be sure to remember the most-ignored areas (the backs of your legs, your feet, and behind your ears).
  • Replace sunscreen every year: Don’t dig up an old bottle of sun block for your first pool trip of the season. The active ingredients become less effective over time, so you’re much better off buying new lotion every season.
  • Wear it every day: Every time you leave the house, you should wear sun block on all exposed skin. For most of the year, that might just mean your face and hands, but it’s still important to protect those areas to prevent cancer and skin damage.

These days, it’s easier than ever to stay safe from the sun’s damage. If you loathe the thought of lathering up, opt for sunscreen that comes as a spray, in a stick, or in non-traditional scents that make the process of applying downright decadent!

 

 

 

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Eat Your Way to a Whiter Smile

April 16, 2012 by

white smileHealth professionals agree that maintaining healthy teeth and gums is an important part of overall health. Why? Firstly, because dental problems (such as tooth decay and gingivitis) have been linked to heart and kidney troubles, and secondly because having healthy teeth boosts a person’s self-image and self esteem.

Plus, a white smile can make a person look as much as 10 years younger, estimate some dentists. Here’s a primer on what you should eat and avoid to keep your pearly whites looking their best.

Food Choices to Keep Your Teeth Strong

The good news is that foods that are good for your teeth are also good for the rest of your body, so you won’t have to rehash your entire diet to help improve your smile. Keep these dos and don’ts in mind as you shop for your next meal.

  • DO choose crunchy fruits and vegetables. Chewing these foods promotes the production of saliva, which helps flush decay-causing bacteria from your mouth. Apples, carrots, celery, and cauliflower are especially potent grime-busters.
  • DO include dairy products in your daily diet. Dairy foods (including milk, yogurt, and cheese) contain lactic acid, which helps protect your teeth from decay. Hard cheeses are especially powerful in the fight against tooth decay, as they polish the teeth.
  • DO try a natural tooth buffer. Orange peels rubbed against the teeth, followed by a water rinse, can help improve whiteness over a period of months.
  • DO brush and floss after meals. Food left in the teeth provides a constant source of energy for smile-damaging bacteria. Brushing or flossing the food away will keep bacteria from flourishing.
  • DON’T consume foods that could stain your clothes. The same dyes can discolor your teeth over time. To stain inducers include coffee, tea, blueberries, soy sauce, and red wine. If you consume these foods, be sure to rinse and brush your teeth to minimize the damage.
  • DON’T use tobacco products, which stain.
  • DON’T consume refined sugars. Soda, candy, and other foods that contain refined sugar are especially hard on your teeth, as they provide a ready source of energy to decay-inducing bacteria. Even foods with natural sugars (including fruit) feed bacteria, and should be rinsed from teeth shortly after consumption.
  • DON’T consume very hot or very cold foods. The temperature fluctuations cause tooth enamel to expand and contract, which allows stains to penetrate.

Whether you’re adopting healthy habits as part of your breast cancer recovery or simply hoping to improve your overall wellness, taking care of your teeth should be a top priority

 

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Stop Smoking: How to Avoid Weight Gain Once You Quit

April 9, 2012 by

stop smokingNo matter which type of breast surgery you may need, we always recommend that you quit smoking to help speed healing. Many smokers, especially women, fear gaining weight when they quit. While some former smokers do gain a little weight, it is typically no more than a few pounds, and even this gain can largely be avoided with a little planning.

Know that you will be hungrier at first.

According to the Mayo Clinic, smoking reduces your appetite and may increase your metabolism, so when you quit, you’re likely to feel hungrier at first. Keep plenty of healthy snacks around, such as berries, vegetables, cheese, and nuts. The latter two are higher in calories than the others, but they will keep you full longer.

Avoid sugary or high-carbohydrate snacks, such as candy, cookies, chips, and the like. They won’t help you avoid weight gain, and they offer little to no nutritional value.

Watch what you drink.

Soda and fruit juices are loaded with sugar, and even diet soda is not a good idea when you’re trying to lose weight.  Drink water. It will help you detox from the cigarettes, help avoid water retention, and avoid weight gain.

If you don’t like the taste of your tap water, add lemon or lime juice—if you like sparkling water and add lemon and lime juice, it’s almost like drinking a soda without the calories or artificial sweeteners.

Reduce portion sizes at meals.

Eating smaller portions will help you keep your weight under control. Try cutting down your portions by one quarter. If you’re still hungry, have some vegetables or fruit for dessert. Be careful with fruit, as it is high in natural sugars.

Get up and move.

Not only will moving or exercising help you keep your weight down, but it will also help your cravings. Get outside and walk the dog, or take a dance class such as country-western dance or Zumba. You’ll burn calories and help keep your weight where you want it to be.

To keep weight gain down, monitor your weight. You don’t necessarily have to jump on the scale every day; your clothes will tell you how you’re doing. Don’t allow yourself to gain more than two or three pounds before taking action. If you’re watching what you eat and drink and getting more exercise, weight gain after quitting smoking and breast surgery will be a non-issue.

 

 

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5 Reasons to Drink Tea Daily

April 4, 2012 by

tea benefitsSince that incident in Boston all those years ago, Americans have largely shunned tea in favor of coffee. But now that most of us aren’t holding any grudges about King George’s taxation system, it might be time to start reintroducing the drink to your daily routine.

Here are five excellent reasons to swap out your morning java for a cup of tea.

1. Tea has been shown to reduce the risk of cancer and other serious diseases. While researchers are still debating the exact impact tea has on cancer, studies have shown that rates of lung, prostate, and breast cancer decreased most significantly in tea-drinking populations. In addition, tea helps guard against heart disease, reduce the risk of heart attack and stroke, and reduce cholesterol. Credit the beverage’s polyphenals with many of these disease-fighting capabilities.

2. Tea keeps you healthy in the long term. The antioxidants in tea have been shown to help protect skin against damage from the sun and from aging. These powerful compounds have also been shown to reduce acne as much as the harsh topical treatment benzoyl peroxide. One more boon of regular tea drinking? Tea drinkers have been shown to have stronger bones than their “tea-totaling” peers. Some researchers suggest that the phytochemicals found in tea can take the credit for this benefit.

3. Tea makes you look better. A natural source of both tannins and fluoride, tea helps protect teeth from decay (as long as you drink it sans sugar!). Even better? Drinking five or more cups of green tea daily boosts your metabolism slightly, which may aid in weight loss. If you’re happy with the way you look, drink tea for its stress-reduction properties, which will help you feel great, too.

4. Tea has no calories. Hot or cold, tea is a calorie-free way to refresh yourself. To make sure you aren’t consuming unwanted sugars, brew your own iced tea rather than using sweetener-laden powders.

5.Tea keeps you alert (without feeling jittery). Because tea has less caffeine than coffee, it imparts a feeling of mental alertness without causing the jitters. In the long term, tea has been shown to reduce the risk of cognitive impairment, thus contributing to better brain function over time.

Even if you’re a diehard coffee guzzler, a cup of herbal tea in the evening or a mug or two of tea instead of your afternoon fix could help you enjoy the health-boosting, disease-busting benefits of this wonder drink!

 

 

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Top Foods to Help Fight Cancer

March 26, 2012 by

cancer fighting foodsHippocrates said, “Let food be your medicine, and medicine be your food.” As Charleston breast surgeons,  we know that eating the right foods is a powerful weapon in your cancer-fighting and cancer-preventing arsenal. Here are four groups of foods you should include in your diet daily.

Berries

Berries of all types not only nourish your body, but also help cancer treatments work. They contain ellagic acid, a substance that helps your body fight cancer. They also help to inhibit cancer growth. Eat a variety of berries to get the full range of nutrients, including cherries, cranberries, strawberries, blueberries, blackberries, and raspberries.

Yellow, red, and orange fruits and vegetables

This food group, the carotenoids, gives your body powerful compounds such as lutein and lycopene to help your body attack cancer cells. These foods come in a variety of colors, which means they contain a wide range of nutrients.

Green tea

Green tea is full of antioxidants and reduces cancer cell growth and spread. Like berries, it acts as a helper for cancer treatment, specifically radiation.

Flaxseed

Flaxseed is rich in magnesium, copper, thiamine, fiber, alpha-linolenic acid, and tocopherols. It helps your blood carry oxygen throughout the body. Oxygen is a natural enemy of cancer. For more info the benefits of flaxseed, check out this article or check out this video below.

Sprouts and dark leafy greens

These delicious salad fixings boost your immune system and give you antioxidants to fight cancer. Chlorophyll helps your body stay healthy, and these foods are full of enzymes that contribute to detoxification.

Cruciferous vegetables

Years ago, the comedian George Carlin had a joke about broccoli and cauliflower killing cancer. It turns out he was correct: cruciferous vegetables, which also include cabbage, Brussels sprouts, chard, and collard greens, help fight cancer. Their potent anticancer nutrients not only aid the body in killing existing cancer, but they also stop precancerous cells from progressing.

Herbs

Strong-flavored herbs such as turmeric, mint, ginger, rosemary, and oregano flood your body with anti-inflammatory compounds that inhibit cancer growth. They also increase the effectiveness of cancer treatment and block the spread of cancer.

To receive the full effect of these foods, eat them regularly in generous amounts. The more you eat, the more effective your fight against cancer will be. Eat organic foods as much as possible, and drink plenty of filtered water.

 

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