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Upcoming Charleston Summer Events

June 16, 2015 by

couple dancing on the beach at sunsetPhoto Credit: Harold Heindell Tejada

Summer in Charleston is unlike anywhere else.

There’s just some unexplainable shift in the air that brings locals and tourists out in droves to participate in uniquely Lowcountry events.

There are truly so many things to do and see this summer—it starts to get overwhelming.

That’s why we’ve decided to share these 5 upcoming Charleston events to make this an unforgettable summer!

Party in the Park

Bring your lawn chair and blankets to Mt. Pleasant Memorial Waterfront Park for “Party in the Park” to kick back and enjoy the live music and food vendors put on by 103.5 WEZL. It’s always a great time!

Information:

Dates: every Tuesday night in June

Time: 6:00-9:00 p.m.

Cost: Free admission

Additional info: no dogs, coolers, umbrellas, or tents.

Yappy Hour

Bring your furry friend and enjoy live music and drinks, while the pups get to mingle! Yappy Hour takes place at the James Island County Dog Park.

Information:

Dates: June 16 and July 9

Time: 4:00-8:00 p.m.

Cost: $1 per person for park admission or free for Gold Pass Members.

Additional info: Outside food, alcohol, and coolers are prohibited. IDs are required for alcohol purchases.

Naturalization Ceremony at Middleton Plantation

An annual event to commemorate Arthur Middleton’s birthday, the Naturalization Ceremony has become a highly anticipated summer event. The ceremony on the stunning grounds of Middleton Plantation is a reminder of the varied makeup of our nation’s citizenry—whether through natural birth or naturalization—creating the cultural melting pot that is the United States.

Information:

Date: June 26

Time: The ceremony begins at 10:00 a.m.

Cost: Attendance is free with paid admission to the Middleton Plantation.

Additional Info: Following the Naturalization Ceremony, everyone is welcome to explore the gorgeous Middleton Place Gardens, House Museum, and Stableyards.

Shaggin’ on the Cooper

Slip on your dancing shoes and head to the Mount Pleasant Pier to dance the night away to some great live music! Enjoy the water view, bring your friends, grab a bite to eat and a beverage, and dance your cares away at Shaggin’ on the Cooper.

Information:

Dates: July 4, 18, and August 15

Time: Gates open at 7:00 p.m.

Cost: $10 at the gate/$8 for Charleston residents with advance purchase.

Additional Info: Outside alcohol and coolers are prohibited.

9th Annual Sizzling Southern Celebration

Looking for July 4 plans? Join Circa 1886 for the 9th Annual Sizzling Southern Celebration and enjoy music, lawn games, hors d’oeuvres, and a cash bar during cocktail hour. Next, the event will move inside, and guests will sit down to a delicious 3-course “Grill Dinner.” After dark, guests will venture outside to the cupola with a glass of champagne to watch Charleston’s firework show!

Information:

Date: July 4

Time: Outside cocktail hour begins at 6:00 p.m.

Cost: $75 per person, price excludes tax, gratuity, and additional beverages.

Additional Info: Reservations required.

Let us know your summer plans on our Facebook page!

 

Filed Under: All Things Charleston Tagged With: , , ,

Our Summer Reading Picks

June 9, 2015 by

reading on the beach

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

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

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

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

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

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

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

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

The Dry Grass of August—by Anna Jean Mayhew

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

Angry Housewives Eating Bon Bons—by Lorna Landvik

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

Heart of the Matter—by Emily Giffin

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

Comment below with your favorite summer reads!

Filed Under: Health and Wellness Tagged With: , ,

7 Ways to Fit into Your Itty-Bitty Bikini

April 14, 2015 by

girl in yellow polka dot bikiniOkay, do you hear that ominous music in the background? It sounds a lot like “dun dun dunnn.”

Oh wait, that’s just the sound of bathing suit season rapidly approaching!

Don’t fret—we’ve come up with 7 ways to get you back in that itty-bitty bikini in no time!

These aren’t crash diets either. They are just 7 easy and healthy tips to incorporate into your day to lose those extra winter pounds.

Here’s to being bathing-suit ready this year!

1.    Fill up on vegetables

Waiting to eat until you’re absolutely starving can lead to bad cravings and poor eating choices, so it’s important to eat consistently throughout the day.

Recommendation #1: don’t skip meals.

Sure, you might not be hungry right then, but that hunger will come back with a vengeance later—and it might be in the form of a pizza.

Recommendation #2: fill your plate up with veggies. Vegetables are incredibly filling, and you can pile your plate full of them.

2.    Start the day on a healthy note

Yes, you’ve probably been beaten over the head with this one. Why? Because it is SO important. The National Weight Control Registry, which monitors people who have been successful at weight loss of 30 pounds or more, reports that eating breakfast is one of the weight loss behaviors that most successful participants share (78%).

Starting the day eating something healthy will also help you stay on the right track for the rest of the day. A good rule of thumb is keeping breakfast to 300 calories or less. Try whole grain toast with natural peanut butter. If you’re not usually hungry around breakfast, a fruit smoothie will still stave off snacking later.

3.    Get rid of temptations

Are you serious about cutting the calories? Rid your house of temptations. Trash or donate anything in your cabinets and fridge that call your name in moments of weakness.

Instead, fill up your kitchen with easy go-to healthy foods. Keep ready-to-grab cut-up fruits and veggies always in hand. Using pre determined serving-size tupperware containers are a great way to prevent over-snacking.

4.    Eat less, exercise more

Sure, this one is kind of a no-brainer. But think about it as a math equation. Calories in=calories out.

You can’t lose weight if your calorie intake is substantially more than what you work off. Keep track of how many calories you take in throughout the day and compare to how many you’re burning at the gym.

5.    Stay away from sodium

Foods and beverages with a large concentration of salt make your body retain water. Skip the margarita and salty snacks, and shoot for something with lower amounts of sodium.

Be careful—make sure to check the label; sometimes it’s surprising which foods have a large salt content. In addition, make sure to drink lots of water to flush out impurities in your body.

6.    Hydrate, hydrate, hydrate

Staying hydrated is the golden rule of weight loss. The Mayo Clinic recommends women drink 2.2 liters and men drink about 3 liters. When you drink plenty of water, your body is able to flush out toxins, and you’re able to stay fuller longer.

7.    Burn calories throughout the day

By just making a few changes to your daily routine, you’d be surprised how many calories you can work off! Here are a few recommendations:

  • When you wake up in the morning, do a five-minute exercise routine of jumping jacks, squats, and sit-ups.
  • Park in the back of parking lots so you can walk a little bit farther.
  • Take quick breaks after 45 minutes at work to walk around your building or do some jumping jacks—it’ll help you stay more focused, too!

Join us at the Breast Friends Forever Pink Ribbon Run March 6-7 in Myrtle Beach. Click here for more information…

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

Discover the Happy You

March 10, 2015 by

happy girl jumping in field

What makes us unhappy?

Chances are it comes down to at least one of these three underlying causes: a toxic person, a toxic mindset, or a toxic lifestyle.

When you get into the cycle of consistently having negative people, thoughts, and lifestyle controlling you, it’s difficult to move to a truly happy place.

Here are three reasons why you need to rid of the toxicity in your life:

1.    Toxic People

Having toxic people in your life is incredibly draining. The Department of Biological and Clinical Psychology at Friedrich Schiller University in Germany conducted a study and found that your brain’s reaction to these negative people results in a massive stress response.

Here are three types of friends that may be causing stress and unhappiness in your life.

  • “The friend that doesn’t reciprocate”—This is the friend that you are always the one reaching out to meet up, doing favors for, and being there for her. Because that’s what friends are for. But it gets old and upsetting when they just don’t prioritize you in the same way.
  • “The friend that’s always the victim”—This friend always seems to have stuff happen “to” her, and she never considers that her actions have an impact on these circumstances. She is always negative, and there is always a crisis.
  • “The friend that wants to feel better about herself”—This is the friend who guilt trips you for not going out on a Tuesday night and makes fun of you for always being “lame.” This person puts other people down to make up for her own issues.

It may be difficult to separate yourself from a toxic friend if you’ve been close for a long time, but if she is truly weighing you down, consider how much healthier and happier your life will be with more supportive and positive influences.

2.    Toxic Mindset

Sure, there can be a lot of toxic people in our lives, but it’s important to realize when we are being toxic to ourselves. We may be treating others in an unfair way, because we are unhappy.

Are you still angry with your ex for leaving? Do you still resent your parent for not being there? This hatred can turn into a toxic cycle of unhappiness and depression.

In the words of Frozen, let it go.

Seriously. It’s difficult get to that forgiving mindset, but when you truly decide to stop holding resentment, the feeling is indescribably uplifting.

Chances are, when you decide to move on without bitterness toward that person, other areas of your life will be positively affected by this change.

Not to mention maintaining a high level of toxic emotions can lead to serious health risks. According to Better Health Channel, this inner stress can even cause heart attacks and stroke.

3.    Toxic Lifestyle

This may be the trickiest of all three to overcome, but can make such a profound difference in your happiness. A toxic lifestyle consists of habits and routines that you do habitually, but you know that they are unhealthy and causing you a lot of unhappiness.

Scenario:

Your friends only like to hang out at the bar and don’t have many other interests or hobbies other than drinking, so that’s where you spend the majority of your free time. You’d like to do other things, but it seems too stressful to meet new friends.

Solution:

This is a tough situation, because you’re comfortable in your current situation. The important thing to realize is how much happier you could be finding friends with aspirations similar to yours. Join as many groups as you can that interest you, and find out whom you click with!

To end the cycle of a toxic lifestyle, the most important thing is to truly recognize exactly how unhappy it is making you. Next, you need to decide what is going to make you happier. Finally, you have to make steps for yourself on how to achieve those goals.

Everyone deserves to find inner joy. Once you surmount the toxicity in your life, the opportunities for happiness are boundless.

Read more on how to find happiness in your life.

 

 

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

Ask The Doctor-Are the lymph nodes disturbed during DIEP flap reconstruction?

February 20, 2015 by

pink flowerThis week, James E. Craigie, MD, of The Center for Natural Breast Reconstruction answers your question.

Question: After a DIEP flap reconstruction, the top part of my tummy above the incision protrudes over the scar-especially in the evening. Is this a lymph issue or edema? Are the lymph glands disturbed in the abdomen with this kind of surgery?

Answer: Thanks for your question. During a typical DIEP procedure the lymph nodes that serve the tummy area are not removed and the lymphatic fluid can move in the normal direction. It is possible to have lymphedema of the tummy area after a DIEP but it certainly is not very common. It would be more likely if someone had multiple tummy surgeries and scars before the DIEP procedure. In my patients I see that their tummy wall and tummy incision may be swollen for 3-4 months after the surgery. If someone has healing problems, infections or a seroma (pocket of fluid underneath the incision), then swelling can be more prolonged. If someone has persistent swelling and none of the above issues for 6 months then I would consider having a therapist who has experience treating lymphedema see them for possible lymphatic massage treatments. Let me know if you need more information, thanks again.

Have a question about breast reconstruction or post-surgical you’d like answered from our surgical team? Just ask!

(**Note to our readers: We really do personally reply to all questions sent through our website within 24 to 48 hours directly to the e-mail provided by the sender. We want you to receive your answer quickly, so please assure that you are entering your information correctly so that you receive the personal answer to your question and do not have to wait for it to be published as an Ask The Doctor Q & A.) 

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Mammograms 101: What You Need to Know

September 30, 2014 by

<alt="Mammogram Images"/>

According to The United States Preventive Services Task Force, women aged 50 to 74 should get a mammogram every 2 years. As for women younger than age 50, they should talk to a doctor about when to start and how often to have a mammogram.

If you haven’t talked to your doctor about getting a mammogram, you should. When you get a mammogram, you’ll receive a low-dose x-ray that looks for irregularities in your breasts. Unlike a breast exam, an x-ray will uncover changes in breast tissue that cannot be felt or seen. All women have breast changes as they age. But without a mammogram, you don’t know if the differences in size, shape, and feeling is a natural occurrence or a result of something more serious.

 

How to Detect Breast Cancer ASAP

The best way to detect breast cancer is to get a mammogram and breast exam from a doctor. The earlier you take preventative measures, the better your chances of catching possible cancer and treating it. The faster your cancer is detected, the better your chances are of eliminating it.

 

What’s It Like to Have a Mammogram?

Mammograms are not an arduous process. Your doctor will place your breasts in a special x-ray machine. The machine will flatten your breast to get a clearer look at the tissue. The pressure may cause some discomfort, but any pinching that happens will only take place momentarily. Considering the alternative, a few seconds of minor soreness is worth it.

 

What Your Doctor Looks For

<alt="Mammogram Film Images"/>
Picture courtesy of the National Cancer Institute

If your mammogram is clear, then your doctor will let you know and you can breathe a sigh of relief. If you’re wondering what your doctor is looking for, here are some things she’ll look for:

  • Lumping of tissue. If you see a “building up” of tissue, this could be a sign that something’s irregular. If the lump has a clear edge, chances are it’s benign (at a very early stage). If the lump can’t be distinguished clearly, then it could be cancer.
  • White spots. There are two types of white spots you may see on your x-ray — one is normal and the other may be a sign of cancer.

 

How to Prepare for a Mammogram

Here are few things you can do to make your mammogram go smoothly:

  • Avoid unnatural products before your mammogram. The chemicals in deodorants and other hygienic products may disrupt the x-ray process. It’s best to not use any sort of make up, lotions, etc. when you proceed with your mammogram.
  • Schedule accordingly. The best time to make an appointment for a mammogram is one week after your menstrual cycle because this is when your breasts are the least tender.
  • Male or female. It’s okay to ask for a male or female doctor to conduct your exam if that’s what makes you most comfortable.
  • Don’t drink coffee. Also, skip the energy drinks or any other type of stimulant. Why? Because the caffeine my increase breast tenderness, which will make the x-ray process more painful.

 

Where to Get More Information

Contact the following organizations for more information about breast cancer and mammograms.

American Cancer Society

Phone: 800-227-2345 (TDD: 866-228-4327)

Breast Health Access for Women With Disabilities

Phone: 510-204-4866 (TDD: 510-204-4574)

Centers for Medicare and Medicaid Services, HHS

Phone: 800-633-4227 (TDD: 877-486-2048)

National Breast and Cervical Cancer Early Detection Program

Phone: 800-232-4636 (TDD: 888-232-6348)

National Cancer Institute, NIH, HHS

Phone: 800-422-6237

Susan G. Komen for the Cure

Phone: 877-465-6636

 

Photo Credit: kristiewells

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

Date Night in Charleston: Romantic Spots for Two

September 3, 2014 by

<alt="red rose"/>You don’t need to go to Paris to experience a city of romance. If you know where to look, Charleston has all the warmth, love, and coziness you need. Maybe the heart of Charleston beats stronger because of the city’s rich history. Or perhaps it’s the culture of the city that makes visitors welcome each other with open arms. Whatever the reason, there are many places to go, things to see, and experiences to share with your special someone in Charleston.

 

In this post, we’ll look at some popular — and some hidden — places to go to have a fun and unique date (on a related note, our top 5 restaurants and bars post may serve you well on date night).

 

You may have heard of the recommendations on this post before, but you just haven’t had the time to pursue them. Let this list below be your motivation to get out there and share a day of fun or evening of romance with someone special.

 

Cocktails By the Fireplace

 

If you like this idea of sipping your favorite drink next to your favorite person, while enjoying the warmth of a cozy fireplace, then you’ll love this recommendation. A little investigative research on Google and Yelp will uncover many cozy evening bars.

 

Want to save time searching? No problem. We found this place that we believe provides the perfect date night. It has a fireplace you can snuggle up next to, and a dimly lit setting to relax in.

 

Be sure to call in McCrady’s in advance to research your seat. They also have an online reservation tool, so you have no excuse not to plan ahead for this special place.

 

Celebrate New Milestones

 

In a relationship, new milestones can mean different things. It could mean getting married, moving in together, or eating at a new restaurant. With this upcoming recommendation, you can surprise your partner by saying you want to celebrate something BIG.

 

Chances are, they’ll look at you confused. But when you tell them you want to have drinks and enjoy the skyline and harbor views at the Market Pavilion Hotel, they’ll likely laugh at your corny joke. Laughter and good times will continue when you enjoy the charming rooftop bar and pool area while sipping a cocktail as you the two of you watch the sun go down. Plus – the Market Pavilion Hotel earned a number 1 ranking as the best small city hotel in the U.S. and Canada. What could be better? Your sweetheart will love your venue choice.

 

Walk the Path of Love

 

Take a break from the stoplights and city noise and reconnect with nature. You and you partner deserve it. Surround yourself with majestic oaks and ancient beauty at the Magnolia Plantation and Gardens, a place where you can tune out from the city and tune in to each other.

 

Best Dates Charleston Facebook Page

 

On this Best Dates Charleston Facebook page, you will find regular updates about things to do in Charleston. We love lesser known yet valuable links like this. Do you have any to share? Let us know in the comments below.

 

Live and Love in Charleston

Did you know Travel and Leisure magazine rated Charleston the 10th best city in the world for romance? Personally, we think it’s the #1 city, but we’ll take the 10th place IN THE WORLD. We love how the magazine says, “Every corner seems to stage a proposal-worthy scene, form the Battery with its moss-draped oaks and antebellum mansions to Waterfront Park’s picturesque Cooper River views.”

 

We completely agree with that statement – and we know you do too.

 

Photo Credit: Parvin

Filed Under: All Things Charleston Tagged With: , , ,

September: Charleston Events Roundup

August 25, 2014 by

<alt="arial act"/>The year is almost over! Time goes by quickly when you’re having fun, right? Thanks to these exciting Charleston events for September, it will be October before you know it. Don’t miss these opportunities to have some fun!

 

September 1: Beating the Surf

Join Capt. Ben Floyd at 6:30 p.m. at the Mt. Pleasant shop, as he covers everything from rod & reel selection, to bait and tackle, to which tides work in your favor. Surf Fishing is a great way to get anglers of all ages catching fish. Whether it’s bull redfish or bull sharks, the surf has it all.

Come enjoy a few drinks, learn some new skills and enjoy 10% off everything during the night of the seminar.

To register, please e-mail jj@thecharlestonangler.com. For more information, please visit this website.  

 

September 2, 7, 9, 14, 17, 21, 26, 30: Sherlock Holmes and the Charleston History Mystery

Join Sherlock Holmes for an Historical City Tour truly for everyone — where without ever leaving your theatre seat you will explore Charleston’s past, present, and … other worlds. Should you choose to volunteer, you may actually participate and play a victim, villain, or vile vision in The Case of Sherlock Holmes and the Charleston History Mystery!

$24 Adults, $22 College/Military, $15 Children 12 and Under.

Please see the website for showtimes and to purchase tickets.

 

September – Every Thursday, Friday, Saturday: Evenings in the Market

The weekly event, designed to showcase local artists, food vendors and designers, is from 6:30-10:30 p.m. every Thursday, Friday, and Saturday from March through December.

For additional information, please visit this website.  

 

September 6: Downward Facing RiverDog

Come and enjoy some yoga at the Joe! International Yoga Instructor, Kathryn Budig, will be at the Joe teaching some yoga moves on the field. Gates open at 9 a.m. Yoga on the field is from 10-11 a.m. There will be free parking, live music by Estee Gabay and a cash bar featuring mimosas and bloody marys. All levels are welcome. The class will be playful and enjoyable for all. $10 in advance, $15 at the door.

For more information, please visit the website.  

 

September – Every Wednesday: Fall Wine Strolls

Sip and stroll in a different garden location each week while sampling old and new world wines. The season ends with a Masquerade Wine Stroll Finale on October 29!

Time: 6 – 8 p.m.

Cost: $20/online, $25/gate ($5 off for Foundation members).

For more information, please visit the website.

 

September 14: Dance with Dragons

The 2nd Annual Dance with Dragons offers a beautiful evening of outdoor circus arts performances including hooping, acroyoga, serial silks, slacklining, and juggling playshops. Spectate, play, perform, gawk, share, and make new friends. You might be tempted to run away to the circus afterwards!

This year’s even benefits Dragon Boat Charleston, a non-profit that promotes physical and mental wellness among local cancer survivors and their community.

4:00 p.m .- 8:00 p.m.

$5 for adults, kids attend free.

For more information, please visit the website.

 

September 20: 2014 Walk to End Alzheimer’s

The Alzheimer’s Association Walk to End Alzheimer’s® is the world’s largest event to raise awareness and funds for Alzheimer’s care, support, and research. Held annually in more than 650 communities nationwide, this inspiring event calls on participants of all ages and abilities to reclaim the future for millions. The Charleston walk will take place at the Charleston Harbor Resort & Marina.

Registration at 8:00 a.m. | Ceremony at 8:45 a. m. | Walk at 9:00 a.m.

Route Length: 3 miles.

To register, please visit the website.

 

September 19-21: 7th Annual Autumn on the Ashley

The Tri-County Master Gardeners will host the 7th Annual Autumn on the Ashley open-air craft fair Sept. 19-21 at Magnolia. More than 50 vendors are expected to exhibit wood cravings, paintings, textiles, pottery, jewelry, culinary oils, and photographs. The Philip Simmons Artists Blacksmith Guild will demonstrate their craft while dancers entertain the crowd.

Autumn on the Ashley, which is free to the public, opens at 9 a.m. and closes at 5 p.m. A $100 vendor fee will be charged for a vendor booth space to display handcrafted items. No retail items will be allowed. Vendors are responsible for their own pop-up tent, tables and chairs. Vendors who require electricity are encouraged to register early. Eight spaces with electricity are available.

The Master Gardeners will answer gardening questions and provide soil samples. The cost for a soil analysis is $6 each. Call 843-722-5940 to get tips on how to collect a sample. Plants and gardening books will be on sale.

For information and to reserve a booth, call Magnolia’s operations manager Mary Ann Johnson at 843-571-1266, extension 229. You can also visit this website.

Filed Under: All Things Charleston Tagged With: , , , ,

How to Get Ready for Your 5K Race Day

August 20, 2014 by

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5K races are a great way to raise money and support causes you care about, like breast cancer research. Not only do you help non-profits financially, but you benefit from participating in a healthy and fun exercise.

If you’ve ever done a 5K, you know preparation is key to making sure the race goes smoothly and successfully. If you haven’t done a 5K before and you’re training for your first race, read below to get some helpful tips to run your best on race day.

 Prepare for your run the day before.

Before going to bed, prepare your 5K outfit and have it ready to go when you wake up. The last thing you want to have happen when you’re ready to leave for your race is to lose your lucky socks or find out that your favorite sports bra is still in the washing machine. When you wake up in the morning, you’ll likely feel some anxiety about the upcoming race. This is normal. Preparing in advance keeps you on time, even in a state of panic. The less you have to worry about, the more relaxed you’ll be.

Eat a healthy, balanced dinner the night before. It’s best to prepare something you’re used to eating so you can ensure you won’t get sick and your body will react normally. Don’t get too adventurous before your race. Make sure you’re eating substantial complex carbs in your meal so you can be properly fueled up and ready to run the next morning.

Use appropriate racing gear.

Similar to how you shouldn’t eat new food before your race – don’t do anything else that takes you out of your regular running routine. This means you don’t want to wear new shoes, new clothes, or anything else you’re not used to wearing while running.

Why?

Because running a 5K is just as much a mental activity as it is a physical one. The more you change your behaviors, the more your body won’t recognize how to optimize your peak performance. Plus – when you wear new gear for your race, you put yourself at higher risk for injury, chafing, skin irritation, and more.

Imagine you’re a racecar driver who practices the same track, day after day. After a while, you know every inch of the track, and you perform much better on it than you would a brand new track. This is how your body works. The more familiar you are with it and how it reacts to gear and your regular routine, the better.

Arrive early!

Get to your race very early so you get a good parking spot and have plenty of time to warm up before the 5K. It’s better to leave yourself enough time to run a light run than it is to arrive without free time, so you end up stretching cold muscles. Give yourself some room to jog around a little, stretch your legs, grab a snack and water, and mentally prepare for the race.

When the race starts, it’s okay to be nervous. It’s a natural reaction you’ll probably have, especially if it’s your first one. You probably also aren’t used to running around so many people at the same time. Just remember: it’s all in your head. Running is a mental race. As long as you have a great experience and get a good workout in, that’s all that matters. Relax!

Pace yourself, and have fun!

It’s important to pace yourself throughout the run. Don’t worry about being first or letting your adrenaline take over. A 5K is about stamina. You may even want to think of the first 10-15 minutes of your 5K as a warm-up. It’ll help the race go by more quickly!

As you run, breathe from your inner stomach. Doing so allows you to have deeper breaths and sustained energy. It’s important to conserve your energy for the final mile, because that’s when you will get your second wind. The finish line is your goal. When you see it, keep your eyes on it and run like a cheetah!

5K runs are both fun and beneficial to your community. Be sure to replenish your workout with a healthy carb and protein-based meal, so you can stay healthy for your next 5K – and be sure to keep spreading the word about the 5K charity, foundation, or cause you supported.

Photo Credit: jacsonquerubin

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

Produce Tips to Save Money and Maximize Freshness

August 11, 2014 by

<alt="Peppers"/>You need fresh produce in your diet. Many of the vitamins, minerals, and phytochemicals keep your body healthy, growing, and healing. The vital nutrients in fruits and vegetables help you ward off heart disease, stroke, and even vision loss. A produce-rich diet also lowers blood pressure and cholesterol, and helps you maintain a healthy weight.

Eating produce is important. But what about buying it? How much do you know about what to buy and how to find the freshest of the fresh vegetables and fruits?

After reading this post, you’ll have a (lettuce) head’s up on produce shopping habits.

General Produce Buying

Stay clear of anything damaged or bruised; however, a small bruise or dent is okay. Fruits and vegetables are just like us — a little flaw here and there doesn’t mean we’re bad apples!

Another general tip is to choose items surrounded by or near ice if it’s freshly cut, such as half a watermelon or seasonal vegetables. The ice cold temperature maintains the freshness of the produce.

Another tip: bag your fruits and vegetables separately from meat, poultry, and seafood. These foods have different expiration dates and contaminants, and you don’t want them mixed up.

Lastly: buy fruits and vegetables when they’re in season so you can take advantage of lower prices. If you have access to a local farmers’ market, you should go! The foods are fresher and you’ll find more variations in what to buy.

5 Specific Produce Tips

Now, let’s get into some more specific tips for buying produce:

  • Apples: Fresh apples have firm skin. Test the firmness of the apple by balancing on the palm of your hand. The heavier it feels, the healthier the apple! If it feels soft and light, it’s not a good apple. Store your apples in a cool dark place or in a bag in your fridge.
  • Blueberries: Look for blueberries plump in size and color that have a firm look. If the blueberries look withered or dull colored, they are going bad. When storing blueberries, throw out the bad ones first. Store in your fridge and don’t wash them until it’s time to eat.
  • Broccoli: Good broccoli is dark green to almost blue in color on the flowers with small buds. Avoid limp broccoli with soft flowered ends. Keep broccoli in your fridge in a plastic bag, unwashed until it’s time to use it.
  • Carrots: Quality carrots are smooth and firm. Look for carrots straight in shape with no blemishes, too. The deeper the orange color, the better the carrots’ nutritional content. Store carrots in a plastic bag away from fruits. Remove the leafy top and loose dirt before storing.
  • Tomatoes: Like most fruits and vegetables, look for firm skin and little to no discoloration. Also look for slightly pink coloring. Tomatoes that are partially green will ripen if left out in the open for a day or two. Avoid soft tomatoes or tomatoes with wrinkled skin. Store in a cool place away from the sun. Store sliced tomatoes in the refrigerator.

Now that you’re a little savvier about buying fresh produce, here’s how to prepare your purchases:

Produce Preparation Tips

  1. Keep your vegetable bins as clean as possible. Fragments of old fruit or vegetables may attract germs and other unwanted bacteria.
  2. Rinse fruits and vegetables before eating, but not before storage.
  3. Do not use soaps, detergents or other cleaning solutions on your produce.
  4. Before washing or cutting produce, wash your hands and utensils with warm water.
  5. Use a vegetable brush under running water to clean tougher-skinned produce like potatoes, carrots, and melons.
  6. Wash large amounts of leafy greens by placing them in a water-filled sink. Let them fully soak and let the dirt and other sediments fall off. Then, drain the water and re-wash each leafy green again.
  7. Do not store bruised items. Instead, cut off the damaged area. If the area has spread to most of the fruit, discard it completely.
  8. Always dry your fruits and vegetables before storing. Damp, cool, and dark places are where bacteria thrive.

Got a produce tip to share? Leave it below!

Photo Credit: Martin LaBar

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