health and wellness

Things to do – Independence Day 2015 in South Carolina

July 2, 2015 by Gail

(Thanks to AppleOne Employment Services for sending this fantastic Weekend Recs e-blast for us to share!)

Charleston

Fourth of July Fireworks on Folly Beach

A holiday tradition on the Edge of America, the annual 4th of July fireworks display is set to take place on Folly Beach next Saturday. The fireworks will be set off at the Folly Beach County Park, at the west end of the island. Locals and visitors are invited to enjoy the Independence Day display, which will begin at 9:30pm. For more information about the 4th of July fireworks display on Folly Beach, please go to www.visitfolly.com or download the free ‘Visit Folly’ smart phone app.

When: 7/4/15 starting at 9:30pm

Where: Folly Beach-Folly Beach County Park- West end of Island

July Fourth on the Pride

Enjoy this Fourth of July with a sunset sail while watching the fireworks from the best seat in the house! Beer and wine will be available for purchase. Bring a snack or picnic aboard if you choose. Buy tickets by calling the number provided (843-722-1112) or visiting the website: http://www.schoonerpride.com/

When: 7/4/15 from 7pm to 9pm

Where: The Schooner Pride-Aquarium Wharf

Admission: $55 per person-book now as space is limited

North Charleston 4th of July Festival

The City of North Charleston is once again hosting the July 4th celebration at the Riverfront Park on July 4, 2015 from 3:30 PM – 9:45 PM. This year’s event features exciting musical guests, children activities, food trucks, craft vendors, and the Lowcountry’s largest 4th of July fireworks show. The Festival is presented free of charge to the public with all general admission for attendees. Guests attending the Festival are invited to bring lawn chairs and blankets, as there is no seating provided. Food trucks, beer and wine stations, and ATMs will be widely available. Children activities are available free of charge, including inflatable jump castles, games, the play area, the giant sandbox, and the water fountain. Beer and wine stations will be set up throughout the park, as well as ATMs for participants. For more information, please visit the website: http://www.northcharleston.org/Residents/Special-Events/4th-of-July-Festival.aspx

Festival performance schedule:
3:30 – Gates open
3:30 – Soul Fish (rock quartet)
5:00 – Blacklion (reggae)
6:30 – Dangermuffin (Americana)
8:00 – Funk Factory 5 (Mo-town/Top 40)
9:10 – Spectacular Fireworks show by Zambelli’s

When: 7/4/15 from 3:30pm to 9:45pm

Where: Riverfront Park-1001 Everglades Avenue, North Charleston

Patriots Point 4th of July Blast

For those who want to enjoy the fireworks on the Yorktown, all Flight deck tickets are now SOLD OUT, but visitors are still allowed to watch the event landside and enjoy the celebration there! Parking is $10/vehicle.

When: 7/4/15 starting about 9pm

Where: Patriots Point–40 Patriots Point Rd, Mt Pleasant, SC 29464

Columbia

Lake Murray Fireworks Celebration

Beginning at dusk (approximately 9:15 pm) South Carolina’s largest fireworks display on beautiful Lake Murray. Fireworks will be set off from two great locations: Spence Island and Dreher Island State Park. The show is choreographed to a patriotic concert that will air simultaneously on B106.7. The best places to view the fireworks are Dreher Island State Park and both parks at the Lake Murray dam. Bring a chair or blanket, picnics are welcomed- NO Alcohol Permitted at any of the locations.

Admission (based on park):

Dreher Island State Park– $2 for adults, $1.25 SC Seniors, FREE for children 15 years and younger (Gates close at 8pm).

Lake Murray Dam park sites– open until they reach capacity- $3 per car.

The walking path on the dam will also be open. (Fireworks DO NOT launch from the park sites at the dam).

When: July 04, 2015 from 9pm to 10:30pm
Admission: Admission Based on Park

Lake Murray Patriotic Boat Parade

Get ready for the 26th Annual 4th of July Celebration on Lake Murray on Saturday, July 4th!! CCLMC is trying to break our all-time record this year with over 150 boats and inclusion within the Guinness Book of World Records! We hope that you and your family will join us and participate to make this a special year! For more information, please visit the website: http://www.lakemurraycountry.com/things-to-do/events/lake-murray-boat-parade

When: July 04, 2015 from 12pm to 3pm
Where: Bomb Island, Lake Murray, SC 29072
Admission: Free, but if watching from Lake Murray Dam park sites admissions is $2/car

Slide the City and Capital City Beach Party!

Columbia is Famously Hot, so we’re bringing you a Surprisingly Cool way to have fun this Independence Day while supporting 2 great causes! Slide the City is a 1000 foot water slide that will go from Blanding & Gadsden to Hampton & Gadsden Streets. The chosen charities SC Tunnel to Towers Foundation and the Celebrate Freedom Foundation will benefit each time you purchase a registration using the promo code FREEDOM, and you will receive $5 off! After you slide, go check out the Capital City Beach Party beginning in Finlay Park at 2PM. Water and Food vendors will be available for purchase at noon. Want to slide for free while helping out the charities? Sign up as a volunteer here: https://www.eventbrite.com/e/slide-the-city-columbia-sc-volnteer-tickets-17332899168

When: July 04, 2015 starting at 11am
Where: Finlay Park-930 Laurel Street, Columbia, SC 29201

Greenville

Wells Fargo Red, White and Blue Festival

A barrage of colors illuminates the sky every 4th of July in downtown Greenville for the annual Wells Fargo Red, White and Blue, presented by AT&T. As one of the largest fireworks displays in South Carolina, the celebration features live music, food and a variety of family activities. A long-standing tradition, Wells Fargo Red, White & Blue represents a remarkable opportunity to support a free patriotic event that is enjoyed by the Greenville community. Sponsors have long recognized this event as a unique way to showcase their brand while enjoying hospitality and a celebration that only happens once a year. Wells Fargo Red, White and Blue presented by AT&T is Greenville’s premier 4th of July celebration, showcasing one of the state’s largest fireworks displays, sponsored by Bon Secours St. Francis Health System. The free event, scheduled for Saturday, July 4, 2015, from 5 to 10 p.m., features live music on two stages, fun-filled activities in the Zaxby’s Kidz Zone and a variety of popular food and beverage vendors. The event takes place in downtown Greenville from Court to Camperdown Streets and will encompass Broad Street, from Laurens to Falls Streets, and Falls Park.

When: 7/4/2015 from 5pm to 10:30pm

Where: City of Greenville-Downtown Greenville

Red, White and Bluegrass

Red, White and Bluegrass is a FREE 4th of July Celebration in downtown Fountain Inn. This event will begin at 7:00 p.m. with two bands performing: Justice Family Bluegrass Band and the Upstate Senior Band. Fireworks will begin at dark. There will be food, Italian ice and craft beer for purchase. We will have a special time to honor all veterans at this event. For more information, please visit the website: http://www.fountaininn.org/scs

When: 7/4/2015 starting at 7pm

Where: City of Fountain Inn-Commerce Park-110 Depot Street, Fountain Inn, SC 29644

Admission: Free!

A Night with Darryl Worley

Honoring our heroes. Gates open at 5pm. Music starts at 6 pm.

Admission is free for military & first responders (military personnel, retired military personnel, police, firefighters, paramedics, and emergency medical technicians). Regular admission is $20 per car (maximum 6 people per car). **Going on now!** Soldier care package campaign to collect items for local soldiers serving overseas. For more information and to get involved, see website. Collection total will be announced at the Darryl Worley concert to honor heroes on July 4th! Concert tickets on sale NOW! For more information and to purchase tickets, visit: http://charterspectrumamphitheatre.com/event/a-night-with-darryl-worley/

When: 7/4/2015- Gates open at 5pm, Music at 6pm

Where: Charter Spectrum Amphitheatre-861 Southeast Main Street, Simpsonville, SC 29681

Admission: $20/car

How do you plan to celebrate? We’d love for you to share suggestions with our readers!

Filed Under: All Things Charleston, Uncategorized, Upcoming Events Tagged With: Charleston breast surgeons, Folly Beach Fireworks, health and wellness, healthy lifestyle, rainy day in Charleston, things to do in Charleston, things to do on july 4 in charleston, things to do on july 4 in columbia, things to do on july 4 in greenville

“A Learning Experience” In HIS Words

April 30, 2015 by Gail

by: Richard M. Kline Jr., M.D.

I think the biggest thing I learned was how important it is to have providers you trust when you are facing surgery. For me, this was relatively easy, as my wife worked with these people all the time, and I found them immediately likeable when I met them. But how is a lay person to know who to place their trust in? I think the initial step is selecting your surgeon. He or she should immediately look you in the eyes, really listen to everything you say, answer questions honestly, and never be afraid to say “I don’t know.” I think it can help if they have already operated on people you know (as I mentioned, this surgeon had operated on my Dad), but that’s usually not going to be the case. Once you have found a surgeon you trust, the rest should start to fall into place, because they will select the best team they can to help them take care of you. As it turned out, my surgery took longer than expected because it they couldn’t do it laparoscopically, and had to “open me up.” This bothered my surgeon, but it didn’t bother me. I had trust in my team, and felt that however it worked out, it was for the best.

I also noticed that, by and large, everyone I came in contact with on the day of my surgery seemed to be “tuned in” to how I was likely feeling at an unusually vulnerable time. I had previously lacked firsthand experience of the importance of that empathy to patients.

I think that I also gained some appreciation for how the patient can sometimes contribute to a good outcome. I think my preoperative efforts to lower my blood pressure and improve my overall fitness were helpful. On the morning of surgery my blood pressure was normal, and I think my postoperative course might have been a little easier because I was in a little bit better shape due to the exercise.

And I will still prescribe to my patients those Lovenox shots, because I care about their safety – but I will do it with much more sympathy.

Filed Under: In Her Words, Uncategorized Tagged With: ask the doctor, Center for Natural Breast Reconstruction, Dr. Richard M. Kline Jr., health and wellness, health tips, healthy eating

Recovery daze…..

April 23, 2015 by Gail

By: Richard M. Kline Jr., M.D

I woke up and wasn’t sure where I was. I thought about it a while, and finally asked. A nurse said “the recovery room.” I asked how long I had been there, and she said “30 minutes.” I asked how long the surgery took, and they said “about two hours”. I knew this was longer than was planned, but I didn’t worry about it, as I felt pretty intact. They asked what my pain was on a scale of (0-10), and I said “3.5.” She asked if I wanted some Dilaudid, or if I wanted to go back to the room without it. I said I wanted it, so they gave me 1 mg i.v. While the pain hadn’t been terrible, it was significant, and the Dilaudid did a great job of reducing it. It didn’t get rid of it completely, but it did produce a kind of “warmth” that made me not care too much about the residual pain.

I then went back to the same room I’d been in before surgery, and stayed only briefly before deciding I was ready to go home. When I got up to get dressed, I immediately got nauseous. The bubbly i.v. specialist nurse was there again, and she came over and held an alcohol wipe to my nose until the nausea went away. Then home I went, happy that it was over, and not feeling too badly.

For the first few days it hurt to get out of bed. I would lie there thinking about getting up for several minutes, planning the best way to do it, and only then proceeding. Once I was up, though, moving around wasn’t bad.

About two weeks postop, I noticed that coughing or sneezing didn’t make my incision hurt any more. I started walking on the treadmill at the gym. It hurt a little, but not bad. After that, I started to forget about the surgery.

The final installment of this 4 part series will post April 30.

Filed Under: In Her Words, Uncategorized Tagged With: ask the doctor, Center for Natural Breast Reconstruction, Dr. Richard M. Kline Jr., exercise, health and wellness, healthy lifestyle

The Doctor is Out…..

April 9, 2015 by Gail

No worries – he’s back already! Dr. Kline shares with us his personal experience as a surgical patient and what he has learned from being on the other side of the exam table that will enhance the personal care of his own patients.

“The Doctor is Out” is part 1 of this 4 part series. Enjoy and have a happy day! – Gail

Three weeks before my surgery, everything was fine. I felt good, a little heavier at 56 than at 26, but still hale and vigorous. Then, while operating late one afternoon, I felt a pain in my groin. “Probably just too much strenuous exercise,” I thought, and dismissed it. It didn’t go away. The next day, it was worse. I felt a bulge. DAMN. I had a hernia.

The whole concept of needing to get treatment, instead of needing to deliver it, was foreign and unsettling. For decades I’d been used to helping other people. Now, whether I liked it or not, I was potentially going to have to sit down and let others help me.

I called the same general surgeon who fixed my 86 year old Dad’s hernia last year (why did mine have to come 30 years sooner?). He told me there was no danger in watching the hernia for a while, and that if I wanted to try and lose some weight it might get better, but it was a long shot. As it turned out, I didn’t actually have time to try and lose weight, because it started to get worse hurt towards the end of long workdays. I turned over all my long cases to my partner, and I started looking for the soonest, least disruptive time I could find to get it fixed.

I greatly respect the people I work with daily, but I didn’t want to have surgery at the hospital where I usually worked, because I wanted things to be as routine as possible for everyone. I felt that it would be much less stressful on me (and probably everyone else) if I wasn’t in an environment where I was used to giving the orders.

Fortunately for me, my wife is a surgeon, and she regularly works at a hospital I rarely visit. I thought this might be the best place to go – my wife could kind of “watch over” things, but I would not know anyone involved in my care personally.

When I visited the surgeon for my preoperative appointment, he examined me and confirmed that I did in fact have a hernia. We discussed options, and decided to attempt a laparoscopic repair of the hernia. He advised me that it might turn out that it was too difficult to do the surgery laparoscopically, and that they might have to “open me up.” I assured him that after 20+ years of practicing surgery, I was well aware that things are not strictly predictable, and I asked him to please do whatever he felt he needed to at the time. This was the first time I started to “loosen up” a little bit, and I was actually kind of glad that it would be him, and not me, worrying about the details in surgery that day.

I also found out in his office that I had high blood pressure, for which they put me on medication. I began to limit my salt intake, and cut back on calories. Fortunately, jogging did not aggravate the hernia, so I also increased my aerobic exercise until two days before surgery. Yes, I was “in training” for this.

On the night before surgery, I went to bed early, woke at 2 a.m., and didn’t sleep the rest of the night.

(Part 2 of this series will post April 16)

Filed Under: In Her Words, Uncategorized Tagged With: ask the doctor, Center for Natural Breast Reconstruction, Charleston breast surgeons, Dr. Richard M. Kline Jr., exercise, health and wellness, health tips

Places to Stay Fit and Healthy in Charleston

November 18, 2014 by Gail

Every city has its “go-to” places to stay fit and healthy, and Charleston is no different. In fact, because of Charleston’s charm, the places shared below go above and beyond your average gym or healthy eatery.

Health and fitness have always been an important part of our world. From the use of natural herbs to thwart illnesses, to the ancient Eastern tradition of yoga, humans have a vast history that includes thousands of ways people lived and practiced healthy living.

However, in the recent decade, health has been front and center of our culture. Some would say the growth of the Internet led to the spread of important information about staying fit and healthy. And as a result of America’s deep interest in fitness and health, dozens of new health-focused businesses — as well as already established businesses — have successfully grown here in Charleston.

We’d like to highlight those below.

OrangeTheory Fitness

OrangeTheory Fitness applies a unique approach to working out.

According to their website, Orange Theory is:

Backed by the science of post-exercise oxygen consumption (EPOC), our heart-rate monitored training is designed to keep heart rates in a target zone that stimulates metabolism and increases energy. The result is the Orange Effect – more energy, visible toning and extra calorie burn for up to 36 hours after your workout!

Their healthy living claim is they can “produce 12 to 20 minutes of training at 84% or higher of your maximum heart rate.” And we know a lot of Charleston locals and guests would be interested in getting better results in less time.

To try this unique approach to working out, check out OrangeTheory Fitness: http://www.orangetheoryfitness.com/

EcoFitness

EcoFitness is a locally owned and operated health club that offers:

Indoor cycling
Core Barre
Group exercising
Blue turtle yoga
Personal training

When we looked at their website, we discovered they have a ton of different activities and dozens of instructors to choose from. If you’re looking for flexibility in your workouts, and want to make sure you have a trainer available to fit your schedule, EcoFitness is worth checking out.

View more about EcoFitness on their contact page: http://www.ecofitness.com/about/contact/

Alluette’s Cafe (Holistic Soul Food)

Did you know there’s a southern food eatery in Charleston that’s both mouth-watering delicious AND healthy?

Alluette’s takes southern favorites and transforms them into healthier specialties by using natural ingredients. They also avoid frying their foods, yet they still find a way to make it just as good as the “real thing.”

Just about everything is homemade, including the ketchup and cole slaw (with no mayo). You can even finish off your meal with freshly baked vegan cookies — what a treat!

Hmm… farm fresh, vegan friendly, and tasty food. This one’s definitely staying on our list!

Find more info about Alluette’s here: http://www.alluettescafe.com/contact

Charleston Farmers Market

Last, but not least, on our list is the amazing Charleston Farmers Market. There was absolutely no way we could leave this one out.

At the Charleston Farmers Market, you’ll always find what’s in season. You can be sure to find the latest produce as well as live entertainment each Saturday at Marion Square. Come check it out!

Details and times included in the following link:

http://www.charlestonfarmersmarket.com/

Filed Under: All Things Charleston Tagged With: health and wellness, health tips, healthy eating, healthy lifestyle, things to do in Charleston, womens health

Mammograms 101: What You Need to Know

September 30, 2014 by Gail

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

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: breast cancer awareness, Center for Natural Breast Reconstruction, Charleston breast surgeons, health and wellness, health tips, healthy lifestyle, womens health

Back to School: How to Keep Your Kids Focused

September 23, 2014 by Gail

In an age of instant gratification, it’s never been more difficult to get people to focus. Many adults have a hard time staying on track without distraction from phone notifications, email alerts, and people competing for our attention. Imagine how difficult it is for children and young adults in school to stay focused.

Youths today love their gadgets because these small devices give them an escape from their environment and access to a bigger world. There’s nothing particularly wrong with this concept. If you were growing up in the 21st century, you’d love your smartphone and Internet just as much, too.

As adults, we can provide guidance and teach our youth lessons about self-control. We can also pass along what we know about responsibility, so our children can stay focused in and out of the classroom.

Here are a few ways you can make a difference in someone’s life and help them focus, achieve, and learn.

Nurture Their Interests

Even the most timid child opens up when you find out what they’re interested in. Everyone has a natural gravitation toward a certain subject, topic, or hobby. Once you find out what that is, you can “unlock” a young person’s motivation.

Finding out what someone is interested in is simply a matter of paying attention. People naturally crave attention. Think about all the status updates you see on social media about the most mundane things. It seems silly, but that’s a perfect example of how we all want people to listen to us.

When you nurture the interest of a child, you can watch them develop the thing they like doing most. As I’m sure you know, it’s much easier to stay focused when you’re doing something you enjoy.

Regularly Schedule Family Time

There’s nothing more important than having a safe place to talk, share, and be yourself. Your home and your family is the best support you can provide for your child. Scheduling regular family time each evening keeps a consistent environment in place that nurtures you and your family, both physically and mentally.

For example, you could make 6-8 p.m. strictly family time. This means turning off the smartphones, TV, and any other distracting devices. Make it a time for a non-rushed dinner, conversation, and a family activity.

Keep Them Active

Kids get in trouble when they don’t have anything to do. A way to free a child from boredom is to keep them active in groups, sports, or activities. Not only will this keep them from getting in trouble, but they’ll also live healthier lives, develop social skills, and learn the importance of teamwork.

In a nation where obesity rates get worse each year, it’s important to keep your child physically engaged with at least one thing each day. Aim for 30-60 minutes of physical activity every day. It’s much easier to stay fit and healthy as you age if you learn the fundamentals of exercising as a child. Plus, when your child stays active, they can focus better on their schoolwork.

These are just a few ways you can promote focus and attention for your child. Do you have any of your own you’d like to share? Let us know in the comments!

Photo Credit: Night Owl City

Filed Under: Health and Wellness Tagged With: Charleston SC, health and wellness, healthy lifestyle, reduce stress, school success tips

Ask The Doctor – I am not happy with the results of my DIEP Flap surgery – Should I get an implant?

August 29, 2014 by Gail

This week, Dr. James Craigie of The Center for Natural Breast Reconstruction answers your question.

QUESTION: Hi, in May 2013, I had my transfer done at the same time as my DIEP flap. In that surgery, I also had a reduction on my left breast. The doctor that did my surgery left and moved somewhere else, so I’ve seen another doctor since. My new doctor tried to fix it, but it’s still messed up. He said he really doesn’t know what to do. As far as the transfer is concerned, I’m not sure it worked. I had another procedure done that helped it at first, but my cancer came back again on my pelvis bone and the chemo has made it worse. I am no longer on chemo, but I will take Herceptin for the rest of my life. Is it possible to remove the fat and put an implant in my breast?

ANSWER: Hi, if you had radiation on the reconstructed side, an implant might not be the best option. It is possible to add an implant to a DIEP to increase the size in order to match the other breast. I personally prefer to perform fat grafting to add more volume when possible. It is harder to match a normal opposite breast with an implant breast reconstruction. Removing fat normally is not the answer to revising the shape unless the fat is not living. This is called fat necrosis and feels hard not soft like normal fat. Also, if you went with an implant on that side the results would be more natural if you had more of your own fat to cover the implant. Otherwise the new breast has no natural tissue to cover it and the end result looks less natural.

James E. Craigie MD

Center for Natural Breast Reconstruction

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

Filed Under: Ask the Doctor Tagged With: ask the doctor, Center for Natural Breast Reconstruction, Charleston breast surgeons, Dr. James Craigie, health and wellness

How to Get Ready for Your 5K Race Day

August 20, 2014 by Gail

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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: breast cancer awareness, breast cancer events, health and wellness, healthy lifestyle

Ask the Doctor – Will Insurance Cover the Reconstruction of My Breasts?

August 8, 2014 by Gail

This week, Dr. James Craigie of The Center for Natural Breast Reconstruction answers your question.

QUESTION: When I had breast cancer in 2010, I didn’t have any insurance. Now, I have great insurance and I want to undergo breast reconstruction. Will insurance cover the reconstruction of my breasts?

ANSWER: Hi there. Thank you for your question. If you have had a mastectomy for breast cancer reasons and now have insurance, then you should be covered. There is no time limit between having a mastectomy and undergoing breast reconstruction. You should be covered, but make sure you call your insurance company and check what procedures your insurance will take care of.

Dr. James Craigie