Blog
The Importance of the Whooping Cough Vaccination
- January 31, 2012
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- Internal Medicine Blog
By: Jillan Rowbotham, D.O.
Whooping cough is on the rise in the U.S., including the Philadelphia area. Staying up to date with your vaccinations can help protect you and your loved ones.
Whooping cough, also known as pertussis, comes as a vaccine in a combination with tetanus and diphtheria vaccines. The combo vaccination is known as tdap. Most people complete the initial series of vaccinations when they are young and the CDC now recommends a tdap booster every ten years for adults. Whooping cough can infect people at any age but those who are unvaccinated or are too young to be fully vaccinated are at most risk for serious complications, including death. It is important to make sure you are up to date with your tdap booster if you are spending much time around little ones as they most often contract the disease from a caretaker or family member. Expectant moms can get the tdap booster after the 20th week of pregnancy or may be offered it immediately after delivery.
Whooping cough is spread from person to person by respiratory droplets, such as through coughing and sneezing. Droplets usually don’t travel more than three feet so reasonably close contact is required. Initial symptoms are similar to that of the common cold: runny nose, sneezing, and a mild cough. The cough then worsens to bouts of spasmodic coughing sometimes followed by a deep forced inhalation which can sounds like a ‘whoop.’ This phase of coughing can last one to six weeks, though sometimes up to ten weeks. Being vaccinated reduces the risk of contracting whooping cough and can decrease the severity of symptoms. If you have close contact with some with a confirmed diagnosis of whooping cough please contact the office, prophylactic antibiotics may be administered regardless of vaccination status.
For more information visit http://www.cdc.gov/features/Pertussis/
Winter Skin Blues
- January 31, 2012
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- Skin Care Blog
By: Molly Hagen, Medical Aesthetician
The winter weather can be very harsh on your skin, but it doesn’t have to be. With just these 5 tips and some loyalty you should be glowing in no time. For starters, always remember to treat your face differently than your hands and feet. The hands and feet tend to crack and flake more than the skin on your face does. For those areas, use a petroleum jelly or a thicker Vaseline type cream. Avene carries a hand cream for these tricky areas that does wonders for your skin.
Seek a specialist. Talking to an aesthetician or a doctor is a great way to get professional advice on your skin and the advice that you may be looking for. Sometimes this small investment is worth it in the long run. A professional can recommend and diagnose any issues that you are facing with your skin in the winter time. Sometimes it can be more than just dry, cracked skin and it’s best to take care of it sooner than later.
Exfoliate and moisturize more. I’m sure you hear the word “moisturize” quite often in the winter time in regards to your skin. The one thing that most people tend to forget is that you need to exfoliate the dead, dry skin first, then moisturize so that you are moisturizing new fresh skin. This will give you that summer time glow that seems to be missing in the winter. Moisturizing with a light creamy based lotion will be the best, something heavy but not too greasy. Avene Clean-ac Moisturizer will leave your skin hydrated, soft and supple. A microdermabrasion is the best way to receive a deep exfoliation without any downtime so you can slaw away all of that dry, chapped, dull skin.
Hydrate more than ever. Drinking water has always been recommended but in the winter, drink more! The more water you have in your system, the more hydrated your skin will be. Everything that your body intakes is shown through your skin, so the more hydrated you are the more hydrated your skin will look and feel. Luke warm water is the best for you, so fill up that water bottle!
Cover up, it’s cold outside. Layers are the best way to protect your skin from the harsh winds and temperatures. Make sure that you are wearing gloves to protect your hands and a scarf to protect your face. The harsh winds can chap your skin and the cracking of the skin comes next, so be prepared and bundle up.
SPF. Never forget to protect your skin with sunscreen. Even though it’s winter, it doesn’t mean that the sun isn’t out and it can’t damage your skin. The winter sun is even more damaging because the rays reflect off of the snow making it more intense. Don’t count on your makeup either; find yourself a facial lotion sunscreen with a SPF of 30 or higher.
By following these suggestions, you can almost guarantee that your skin will never again suffer from extreme dryness through the winter months. If you have questions or would like to meet with a professional call the Dermacenter at 215-735-7990.
The Importance of the Whooping Cough Vaccination
- January 31, 2012
- |
- Blog
Whooping cough is on the rise in the U.S., including the Philadelphia area. Staying up to date with your vaccinations can help protect you and your loved ones.
Whooping cough, also known as pertussis, comes as a vaccine in a combination with tetanus and diphtheria vaccines. The combo vaccination is known as tdap. Most people complete the initial series of vaccinations when they are young and the CDC now recommends a tdap booster every ten years for adults. Whooping cough can infect people at any age but those who are unvaccinated or are too young to be fully vaccinated are at most risk for serious complications, including death. It is important to make sure you are up to date with your tdap booster if you are spending much time around little ones as they most often contract the disease from a caretaker or family member. Expectant moms can get the tdap booster after the 20th week of pregnancy or may be offered it immediately after delivery.
Whooping cough is spread from person to person by respiratory droplets, such as through coughing and sneezing. Droplets usually don’t travel more than three feet so reasonably close contact is required. Initial symptoms are similar to that of the common cold: runny nose, sneezing, and a mild cough. The cough then worsens to bouts of spasmodic coughing sometimes followed by a deep forced inhalation which can sounds like a ‘whoop.’ This phase of coughing can last one to six weeks, though sometimes up to ten weeks. Being vaccinated reduces the risk of contracting whooping cough and can decrease the severity of symptoms. If you have close contact with some with a confirmed diagnosis of whooping cough please contact the office, prophylactic antibiotics may be administered regardless of vaccination status.
For more information visit http://www.cdc.gov/features/Pertussis/
Aerobic vs. Anaerobic Exercise
- January 30, 2012
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- Fitness Blog
By: Shannon Feck, Personal Trainer
Fitness circles have historically tossed around the term “aerobic” in reference to a form of exercise, specifically cardio exercise. However, “aerobic” actually defines one of the two ways in which our bodies produce energy while exercising, the other way being an “anaerobic” process. The aerobic and anaerobic metabolic processes involve different types of exercise and provide different benefits for our health. In order to maintain a balanced approach to fitness, you should make sure to include both types in your weekly routine.
Definitions
Our bodies produce energy aerobically, which means “with oxygen,” and anaerobically, which means “without oxygen,” during exercise. Aerobic metabolism occurs during endurance-minded exercise and involves slow-twitch muscle fibers. In order to produce energy for this type of activity, our bodies break down carbohydrates “with oxygen.” Once the carbohydrate or glucose supply diminishes, the oxygen in our bodies begins to use stored fat as fuel. Anaerobic metabolism occurs during activities involving short, powerful bursts of speed and utilizes fast-twitch muscle fibers. Different from aerobic metabolism, anaerobic metabolism uses glycogen from blood sugar to fuel our bodies instead of oxygen (www.livestrong.com).
Activities
The aerobic process occurs during activities that moderately raise the heart rate for an extended amount of time ranging anywhere from several minutes to several hours. Some examples of these activities include running, cycling, and swimming. For instance, depending on your fitness level, walking at 4.5mph for 30 minutes would be considered an aerobic activity. The anaerobic process happens when exercise is performed at a high rate of speed for a short period of time followed by a rest period. This type of exercise greatly increases your heart rate and includes things like strength training, weight lifting, and interval training while running, cycling, swimming, etc. For example, pick the quickest pace you can go for 30 seconds on a treadmill then switch to a moderate pace for 2 minutes. Alternating between these speeds in this manner is considered an anaerobic activity.
Benefits
The aerobic and anaerobic metabolic processes provide different, but essential benefits to our health. Exercise focused on the aerobic metabolic process, such as running or biking, increases heart health by lowering blood pressure and your resting heart rate. It also improves circulation and reduces the risk of cardiovascular disease. Activities involving the anaerobic metabolic process, such as strength training, help increase muscle strength and muscle mass, which helps the body to burn calories more effectively. It also improves bone density mass, thus aiding in avoiding fractures. Lastly, studies have shown that engaging in exercise involving both forms helps to improve mental health!
The best approach to your fitness health is a balanced approach that involves both low to moderate intensity and high intensity exercise regimens so that your body engages both aerobic and anaerobic metabolism. Come see us today at the Rittenhouse Women’s Wellness Center so we can help you achieve this balanced approach!
Winter Weather Health Tips
- January 30, 2012
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- Nutrition Blog
By: Amalia Krantz, Registered Dietitian
It’s February! The New Year is fully on its way and a whole month has gone by since we’ve all made those resolutions to eat healthier, lose some weight, and start exercising more. Now is a good time to check in on those goals and evaluate your progress. In the winter we tend to seek food that make us feel warm and comforted, but many of these can be high in calories and fat. This can also be a challenging time to keep up your good intentions to exercise, when it’s chilly outside and so much more tempting to stay cozy on your couch. Keep in mind eating well and exercising also helps to boost immunity and prevent illness during the winter months. With some planning and creativity, you can keep on top of your goals for keeping the weight off and staying healthy.
1. Work out at home – If it’s too cold outside for you to even think about going out to the gym, why not try a new exercise DVD, or pick up some weights. Put on some music and dance or do some good old fashioned jumping jacks. You can even download exercise videos online. Since you don’t have to even leave your living room, there’s no excuse for not working out.
2. Walk indoors – On a treadmill, of course, but if you don’t have one you can put on your sneakers and head to your local mall. Aim to walk 30 minutes to 1 hour, and to keep your heart rate up be sure to save any shopping errands for afterwards. Check with your mall to see if they open early for walkers or if they have any walking clubs.
3. Try a new indoor (or outdoor) sport – Volleyball and tennis are fun ways to stay active, and are not for the warmer months only. Indoor team sports will also help keep you motivated because you have people depending on you to keep the game going. And, since winter only comes once a year, take advantage of the activities of the season and go ice skating, snowboarding, or skiing.
4. Go shopping – for winter workout clothing! Invest in gear that is appropriate for exercising outdoors. If you are comfortably dressed for the weather, you will be more likely to get outside.
5. Supplement with Vitamin D – Shorter days and keeping indoors means less exposure to sunlight, which can lead to lower levels of Vitamin D production in your body.
6. Enjoy the winter harvest – While in summer we naturally think of fresh fruits and veggies, winter has its own gems when it comes to produce. Vitamin-rich fresh foods in season include beets, broccoli, brussels sprouts, citrus fruits, kale, kiwis, persimmons, sweet potatoes, winter squash, and turnips.
7. Sip a cup of cocoa – using skim milk and sweetened with half the sugar or a little agave. A hot cup of green tea also makes a soothing substitute when you start getting those candy bar cravings.
8. Eat whole grains and healthy carbs – These boost serotonin, the “feel-good” brain chemical that helps us beat the winter blues. Try whole grain breads, brown rice, and pasta, as well as sweet potatoes and pumpkin.
9. Warm up with soup – Broth-based soups chock full of beans and veggies are filling and satisfying on a cold winter’s day. A homemade soup using dried beans or lentils is easy to make. Avoid creamy soups which are high in fat and calories or canned soups which are high in sodium.
Tuscan Chicken, Bean and Spinach Soup
YIELD: 6 Servings COURSE: Soups/Stews Ingredients 1 tablespoon olive oil 1 tablespoon unsalted butter 2 garlic cloves, minced 1 cup cup chopped carrot (about 3 medium) 1 medium onion, chopped 1 1/2 cups sliced mushrooms (about 6 ounces) 2 cups chopped peeled butternut squash (about 1 3/4 pounds) 2 (15-ounce) cans cannellini beans, rinsed and drained 4 cups fat-free, less-sodium chicken broth 2 cups organic vegetable broth (such as Emeril's brand) 1 tablespoon Italian seasoning 3 cups cups shredded, cooked chicken breast 2 slices Applewood-smoked bacon, cooked and crumbled 10 ounces fresh spinach 1/2 teaspoon freshly ground black pepper 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese Preparation 1. Heat oil in a Dutch oven over medium-high heat; add butter, stirring until melted. Add onion and next 4 ingredients (through garlic); cook 3 minutes, stirring frequently. Mash 1/4 cup beans with a fork. Add beans, broths, and Italian seasoning to pan; bring to a boil. Reduce heat and simmer 10 minutes or until vegetables are tender, stirring occasionally. Add chicken; cook 2 minutes or until thoroughly heated. Add black pepper and spinach, stirring occasionally until spinach wilts (about 3 minutes). Ladle about 2 cups soup into each of 6 bowls; top each serving with 5 teaspoons cheese and 11/2 teaspoons bacon.
Nutritional Information
Amount per serving Calories: 401
Saturated fat: 4.1g
Monounsaturated fat: 3.7g
Polyunsaturated fat: 1.2g
Fat: 10.7g Protein: 31.2g
Carbohydrate: 41.7g
Fiber: 9.6g
Cholesterol: 69mg Iron: 6mg
Sodium: 743mg
Calcium: 284mg (Nutrition Guidelines for Healthy Living Cooking Light MARCH 2009)
Top Ten Goals for Total Wellness
- December 28, 2011
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- Internal Medicine Blog
By: Jillan Rowbotham, D.O.
Consider making some of these goals the focus of your resolution for a healthier you in the new year.
Eliminate tobacco
If you don’t smoke, don’t start. “Social smoking” still counts as smoking; consider making this the last year you light up when having a drink. Even those occasional cigarettes add up over time. If you are not ready to quit right now at least pause to consider it – is there a goal time, even if it is far in the future, you would like to be quit by (ie your wedding or a child’s graduation)? What would change in your life if you were no longer smoking? Just thinking about quitting can bring you closer to being ready. If you are ready to quit and would like some help please come in and see us. Even if you aren’t able to stay quit you are still better off than if you didn’t try.
Increase your water intake
Most of us don’t drink enough water. The Institute of Medicine determined that adequate daily intake for a woman is 2.2 liters, which is just a little more than the classic “eight 8-ounce glasses” or 64 ounces. You need more when you are exercising, sick, pregnant or breastfeeding, or in a warmer climate. Staying well hydrated helps your skin and other important organs and can fight off fatigue and hunger. Count up the amount of non-caffeinated fluid you are drinking in a day – how close to 64 ounces are you?
Get enough sleep
Most adults need seven to eight hours of sleep, six is generally not enough. Getting a good night’s rest can help you function better in every aspect of your waking life. Cutting out some screen time or having the kids help more around the house can help get you into bed earlier. Make this the year you seek help if you suffer from chronic insomnia or anxiety that prevents you from getting sleep.
Moderate caffeine intake
A moderate amount of caffeine is 200 to 300 milligrams (mg) or about two to four 8-ounce cups of brewed coffee a day. Don’t forget to count caffeine in tea (black, green, or iced tea), soda, and hot chocolate. Because caffeine can interfere with your sleep cycle even if you do not have problems falling asleep, I recommend finishing your last caffeinated beverage at least eight hours before you go to bed.
Moderate alcohol intake
If you drink alcohol, do so in moderation. Moderate intake for a woman is one drink a day. One drink is considered 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
Be informed about what you are consuming
If you are not in the habit of reading food labels I highly recommend it. Many people underestimate calorie, fat, and sodium content and overestimate portion size. Even with reading individual labels it can be hard to keep track of your total consumption throughout the day. Keeping a food diary can make this easier and there are many websites and apps that make it less time consuming and more informative. Livestrong.com and Sparkpeople.com are two popular sites that also have phone apps.
Start moving
You don’t have to join a gym or start running marathons to be healthy. Take a class, do an exercise video at home, or walk on your lunch break. As a general goal you should aim for at least 30 minutes of physical activity every day but this can be broken up into three 10-minute sessions if you don’t have 30 minutes in a row available. Weight training is an important part fitness and weight loss plans. Meeting with a personal trainer can help you learn what weights and exercises will best help you meet your goals.
Manage stress
Stress symptoms can affect your body, thoughts, feelings, and behavior. Stress can cause many physical symptoms including headaches, digestive issues, chest pain, memory problems, and eczema, to name a few. Stress that is left unchecked can contribute to health problems such as high blood pressure, heart disease, obesity, and diabetes. Managing your stress is an important part of any healthy lifestyle. Regular exercise, particularly yoga and tai chi, getting enough sleep, practicing relaxation techniques, and maintaining a good social support system can help reduce stress. Many people benefit from professional counseling to find stress management strategies that work for them.
Stay up to date with routine screening tests
Depending on your age and other risk factors this may include PAP smears, mammograms, colonoscopies, cholesterol screening, etc. Not sure if you are due for anything? An annual physical provides a good opportunity to review current screening recommendations and get up to date.
Be an active participant in your health
Learn what you can about any health conditions you have and stay informed about what conditions run in your family. Know what prescriptions, over-the-counter medicines, and supplements you are taking and what they are for. Keep track of the dates of your most recent screening tests and any abnormal results. We are always happy to provide a copy of your labs to you and to go over anything you may have questions on – just ask!
Healthy New Year's Resolutions
- December 27, 2011
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- Nutrition Blog
By: Amalia Krantz, RD
Happy New Year everyone! Since healthy eating resolutions are tops on many people’s lists, here are five tips to help you start off the New Year:
1. Don’t go on a "diet" - Having a list of "forbidden" foods or a rigid diet plan makes you more likely to obsess about your food choices and feel guilty when you don't stick to it. Sometimes, if you're in a diet mindset, just having dessert may make you feel bad enough to go off your healthy eating plan altogether. To feel your best and give your body the nutrients it needs, focus on eating more fresh, whole foods and less sugar and processed foods. It's okay to eat the foods you love, as long as you have them in moderation and you watch your portions.
2. Start small – Make realistic goals and make a reasonable plan to reach them. Doing too much too soon can make you feel overwhelmed and can lead to early burnout. If you've never exercised before, it's not realistic to say you're going to run every day. Start with a few days a week of walking first and then work your way up as you feel stronger. If you want to cut down on the dessert you eat every night, try having it every other night to start, and then decrease by one night a week from there.
3. Try a food diary - Make yourself more accountable and aware of what you eat throughout the day. Pinpoint times when you seem to eat more, for example if you usually snack at work or attack the bag of potato chips late at night; or if you make it a habit to have seconds at dinner.
4. Portions, portions, portions! - Portion sizes are the key to losing and maintaining your weight. It's easy to lose track of what an accurate portion size is nowadays, especially when you're eating out. Practice eating slowly and stopping when you are full. Try taking a smaller portion than you usually would (eating on smaller plates also helps) or leave those last few extra bites instead of feeling obligated to finish everything on your plate.
5. Eat out one less day a week - This will be beneficial for your waistline and your budget! The best way to know what you are putting into your body is to prepare the food yourself. The calorie counts for some restaurant foods may encompass more than half your daily requirements, and sometimes even dishes that are marketed as healthy are high in sodium and have hidden fats. Grab a cookbook for quick dinner meals, make a meal plan and shop for the ingredients for the week to help you stay on track. Also, pack your own lunch for work (or school) - it's an easy way to take control of what you eat at work, since ordering out can be tempting if you don't have anything planned.
Stay positive - changes don't happen overnight. If you have setback, just brush it off and keep going. Remember, healthy eating is for a lifetime. When you make long-term health a priority over short-term weight loss goals, you'll be encouraged to do the best you can for your body. Don't give up and surround yourself with people who will support your goals. Have a happy and healthy 2012.
A Fitness Plan for the New Year!
- December 27, 2011
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- Fitness Blog
By: Shannon Feck, Personal Trainer
Have you thought about the health and fitness changes you want to make for 2012? Instead of simply setting goals like losing weight or getting to the gym more often, think of your health like a business plan. Companies do not aimlessly go along hoping that profit margins will increase one day. They set specific goals and timelines defining what they want to do and when they want to get there; then they take action to make those happen. Here are some tips to help you develop your health and fitness “business” plan for the New Year!
Make your goals specific and measureable.
When setting your goals, try considering all of the benefits that exercise can bring your life no matter how small the accomplishments might seem. Be specific and make sure your goals are measureable. If you want to lose body fat or weight, how much do you want to lose? If you would love to be able to do a push-up, how many? Instead of setting goals like “feeling” healthier or stronger, try defining them more concretely such as being able to walk up a set of stairs without feeling breathless or reducing the medications you take. By setting specific, measureable goals you can see exactly what you have improved upon, because a tangible start and finish exists.
Create a short-term and long-term timeline for accomplishment.
Once you have set your goals, develop a long-term timeline for accomplishing them. Which ones do you want to achieve in 3 months, 6 months, 1 year? Put your timeline on paper and make sure it is realistic. Once you have this big picture in mind, now you must decide the steps necessary to hit those marks. Spend some time creating daily and weekly short-term action plans, such as getting to the gym three times per week or taking time to stretch every morning after getting out of bed. These daily and weekly activities bridge the gap between today and your long-term timeline.
Know yourself and what you need.
Half of the battle with reaching your goals is knowing yourself. Be honest with yourself and what it is that you need in order to succeed. If you are the type of person who cannot work out once you get home from the office, work around it. Instead of expecting that this will change, hit the gym before you get home or at lunch and get it out of the way. If you know you do not work as hard by yourself as much you would like, hire a personal trainer or take a class and let someone else push you.
Forgive yourself.
Setting fitness goals and striving to meet them will positively impact your life, however you will experience bumps along the way. There may be some days that you miss your work-out or some days when you do not push yourself in the gym as much as you had intended. Know that this is okay from time to time and recommit yourself to your goals. Instead of beating yourself up for what you did not accomplish or how you failed, focus on the positives! Find small victories in what you have accomplished so far and continue to move forward!
Remember to enjoy the journey.
You cannot know how far you have come until you know where you have been. Remember to look at each day as a new challenge while keeping your long-term vision on the horizon. Try not to look so far ahead that you lose sight of what you need to accomplish every day. Instead, master those baby steps along the way as they are your keys to success!!
We are here to support you in reaching your fitness goals at the Rittenhouse Women’s Wellness Center, and we wish you the best as the New Year approaches!
Healthy Holiday Alternatives
- December 01, 2011
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- Nutrition Blog
By: Amalia Krantz, RD
The holidays are a great time to be together with family and friends. It is also a time to enjoy all the delicious dishes and traditional foods that are only cooked but a few times a year. Healthy eating during the holidays can be challenging, especially when you are looking forward to enjoying your favorite dishes. However, there are ways to reduce the fat and calorie count in many of these foods without sacrificing flavor. Share the following tips with family and friends so you can all celebrate the gift of health at your holiday get-together. Not only will you feel better after eating these nutrient packed dishes, but you will also thank yourself for thinking ahead of the game and not making weight gain a holiday tradition as well.
Appetizers
Appetizers, although small by nature, can easily pack a calorie punch. Swap cheese and crackers, which are high in fat and sodium, for a piece of bruschetta with fresh vegetable toppings (try tomato and basil or roasted red pepper). Steer clear of any pastry based appetizers, such as pigs in a blanket or quiches, and fill up your plate instead with fresh or roasted veggies and low fat yogurt or hummus dips. To add some heart healthy fats, roast almonds or pecans with olive oil and a little salt. The protein and fat in a small serving of nuts also helps decrease hunger levels before the main meal.
Main Dishes
Soups are a great way to add variety and flavor to your holiday meal with minimal calories. Having a soup course before dinner tends to fill you up and makes you less likely to overindulge at dinner. Make sure the soup is broth-based rather than cream-based. Pureed vegetable soups that include butternut squash, pumpkin, or tomato rely on vegetables for their creaminess and so very little if any additional cream needs to be used. They are high in vitamins, minerals and fiber for added health benefits.
Here are a few ways to transform some of the most traditional holiday dishes (and ones that are traditionally calorie dense) to lighter, more nutritious fare.
- Candied sweet potatoes – this dish is typically filled with sugar and butter. Instead try tossing root vegetables, such as sweet potatoes, carrots and parsnips, with a little extra virgin olive oil, maple syrup, and flavors like pumpkin pie spice and lemon and orange zests to allow the natural sweetness of the vegetables to shine through.
- Green bean casserole – loaded with fat and sodium. Replace with steamed or sautéed green beans tossed with lemon juice, olive oil and toasted almonds.
- Stuffing – instead of using butter and white bread, exchange most of the butter with low sodium chicken stock and switch to whole grain bread. Change up your grains and try using brown and wild rice or wheat berries instead. Add extra vegetables like chopped celery or mushrooms, and fresh herbs to flavor the dish. See this recipe for Wheatberry Stuffing with Apricots from GoodHousekeeping.com http://www.goodhousekeeping.com/recipefinder/wheatberry-stuffing-apricots-1150
- Mashed potatoes – typically a fat overload. Mashed potatoes can be made just as creamy by using skim milk and a small amount of chicken stock or olive oil. Add roasted mashed cauliflower to add flavor and cut down on the calories.
- Skip biscuits and use whole wheat rolls instead. Or, you may choose to skip the bread altogether.
- Add more veggies and salads – Roasted brussels sprouts and carrots and sautéed kale or spinach are all great choices. Add fresh fruit in season like apples, oranges, pomegranates, or pears to salads.
Desserts
- Instead of pies or cakes, try poached fruit with low fat ice cream
- Pumpkin custards skip the crust, which contains most of the fat in a traditional pie
- Homemade hot chocolate with skim milk – use half the amount of sugar and skip the whipped cream
Enjoy your holiday meal!
Skin Cancer Signs, Symptoms, Causes, Treatments and Prevention
- December 01, 2011
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- Internal Medicine Blog
By: Marina Bachurina, MD
Dr. Bachurina is a board certified internist at RWWC . Prior to her internal medicine residency at Drexel's Easton Hospital, she was a Dermatologist in St. Petersburg, Russia.
Skin Cancer is the most frequently diagnosed type of cancer. It is usually caused by cumulative sun exposure. In its simplest form, the disease is the uncontrolled growth of abnormal skin cells.
Melanoma is the most dangerous type of skin cancer and the leading cause of death from skin diseases; it is not as common as other types of skin cancer, though the rate is increasing, especially in young people. People who are most at risk typically have fair skin, light eyes, light hair and a history of relatives diagnosed with Melanoma. Some common causes are living in sunny climates, spending a lot of time in strong sunlight, or having had one or more blistering sunburns during childhood. Another common cause is tanning. A weakened immune system, certain types of moles, or multiple birthmarks, can also be risk factors.
As a physician, I suggest checking your skin frequently, looking at the size, shape, color and texture of any suspicious areas. It is important to bring any changes or concerns to the attention of your physician. If a skin cancer diagnosis is suspected, a skin biopsy will be performed, and sent to the lab for further examination. Once melanoma has been diagnosed, CT scans or other types of x-ray tests may be done to see if the cancer has spread.
If you have had melanoma and recovered, it is very important to examine your body regularly for any unusual changes. Your risk for melanoma is increased once you have had this cancer. Melanoma may return years later.
For preventative measures, you should perform a self exam once a month, using a mirror to check hard-to-see places: call your physician at Rittenhouse Internal Medicine if you notice any changes. The American Cancer Society recommends professional skin examinations every year for people older than 40, and every 3 years for people 20 to 40. If you have a family history of melanoma, you will also need frequent skin exams. Most importantly, the best way to prevent skin cancer is to reduce your exposure to sunlight. When exposed, protect your skin with high-quality sunscreens, apply at least 30 min before exposure (even when going outdoors for a short period of time), use protective clothing and hats, and follow these guidelines in the winter too!
