In This Issue
5 Foods to Fight Skin Cancer
Appetite Control in Menopause
5 Tests Every New Mom Should Have
5 Tips to Shape Up by Memorial Day
Healthy Memorial Day recipes

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5 Foods to Fight Skin Cancer cancer
Help protect your skin from harmful summer rays by incorporating these 5 healthy foods into your diet:


Hot Peppers

Hot Peppers contain a chemical called capsaicin, which gives them their bite. In cancer cells this induces a state of apoptosis, a process also referred to as programmed cell death. Basically hot peppers induce cancer cells to commit suicide. So if you like spicy, you're in luck. If you don't, learn to like spicy and cancer cells will have a tougher time multiplying.



Nuts are one of the best food sources of selenium, a vitamin that improves the efficiency with which DNA recovers following exposure to damaging free radicals. Nuts also contain high amounts of omega-3 fatty acids, which block a protein that has a natural sensitivity to carcinogens. Brazil nuts and walnuts tend to be the healthiest on this front, but all nuts contain both of these cancer-fighting nutrients.


More Fish, Less Chicken

Studies have found a surprising difference in how omega-3 fatty acids and omega-6 fatty acids influence the development of cancerous tumors in the body. In short, eat more fish (high in omega-3 fatty acids) and less chicken (high in omega-6 fatty acids).  

Tea with Lemon

Green and black tea drinkers--those who drink at least two cups a day--will have a better chance at warding off skin cancer, according to the European Journal of Cancer Prevention. Teas, which are high in antioxidants and fight the development of cancer cells, make a difference, as does that little slice of lemon, which is also high in antioxidants.



Tomatoes are one of the only natural foods rich in lycopene, one of the strongest antioxidants available. Lycopene triggers enzymes in the body and around the cells that neutralize carcinogens and allow them to be quickly excreted from the body, especially if the diet contains a lot of fiber. Processing and turning tomatoes into sauce--marinara, ketchup--greatly increases the amount of lycopene per serving.


Source: Ehow 

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Women officially hit menopause after 12 months without menstruating, at the average age of 51, according to the Mayo Clinic. It signifies the permanent end to a woman's fertility. It is caused by a decrease in estrogen and progesterone, the two hormones needed for reproduction. Women may experience a number of different symptoms, including night sweats, hot flashes and weight gain.


Menopause and Weight

Women in their forties and fifties find it harder to lose weight. This is because of the decrease in hormone levels and the slowing of the metabolism, according to the American Dietetic Association. In addition, women lose muscle mass as they age, further lowering their metabolism. Women in their forties and fifties also tend to be less active, and may be consuming more calories than their body's need.


Health Risks

When estrogen levels decrease, a woman's risk for cardiovascular disease increases, says the Mayo Clinic, and weight gain only adds to the risk. In addition to cardiovascular disease, excess weight places a woman at risk for diabetes and high blood pressure. In addition, women who gain 20 pounds after menopause increase their risk of breast cancer by 20 percent, according to the American Dietetic Association.


Menopause and Diet

To prevent menopausal weight gain, women may need to decrease their overall caloric intake by 200 to 400 calories a day, according to the Mayo Clinic. Women who decrease their caloric intake need to make the most out of the foods they choose in order to meet their nutrient needs. The American Dietetic Association says women need to eat fewer processed foods and instead choose more whole grains, fruits, vegetables, lean proteins and low-fat and fat free dairy products.


Tips for Controlling Appetite

Menopausal women may have a difficult time controlling their appetite after reducing their calorie intake. Women may be able to help control hunger by eating foods high in fiber. Foods high in fiber take longer to digest and prolong the feeling of fullness. Sometimes, thirst can be mistaken for hunger. When feeling hungry, women should drink a glass of water and wait twenty minutes to see if the hunger has passed. Menopausal women should also eat slowly, says the dietitian information website RD411, to give the brain time to recognize satiety. And most importantly, women should eat regular meals and snacks to prevent severe hunger and overeating.



Menopausal women who control their hunger and lose weight often experience a rise in self-esteem. The weight loss can increase quality of life and limit the risk of chronic illness. In addition, women who lose the weight after menopause decrease their risk for breast cancer, says the American Dietetic Association.


Source: LiveStrong




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May 2015 

Happy Mother's Day - and Memorial Day!


As we look to celebrate Mother's Day, we know that as a mom, you worry about your children - but have you had what you need? As a busy mother, it can be easy to neglect one's health in favor of taking care of your family.  


To mark Mother's Day this month, we're reminding you to make your health a priority by reading 5 Tests Every Mom Should Have.


Can you believe Memorial Day weekend is this month? You know what that means... your bathing suit will soon be calling and we want you to be ready to hit the pool or beach with confidence! If the thought of putting on that two-piece puts you in a slight panic, don't worry, you're not alone. The best way to combat those feelings is to start moving - remember, every little step puts you closer to your goal weight. Here are 5 Tips to Shape Up by Memorial Day.


Hot flashes and mood changes aren't the only symptoms of menopause. Many women also say it becomes harder to control their weight around this time. This isn't surprising considering the hormonal fluctuations that are taking place. Many women are just as concerned about weight gain around menopause as they are about the hot flashes and other symptoms. Why is weight gain so common at this time and what can you do to prevent it? Read Appetite Control in Menopause to learn how you can stay healthy during this life transition.     


The longer, warmer days mean fresh peaches, berries, tomatoes and peppers will finally be in season. Most of us enjoy a long Memorial Day weekend and inevitably host, or attend an outdoor party. Whether you're grilling a simple dinner on the deck, or heading out for a picnic on the beach, our collection of Healthy Memorial Day recipes is delicious for every celebration.  


As you venture more outside, please don't forget your most essential weapon toward having a healthy summer: sunscreen.  Apply it liberally -- and often.  It's your best defense in protecting yourself against skin cancer.  But did you also know that eating a wide variety of specific foods like fresh fruits, vegetables and natural whole grains have been recognized as valuable in fighting skin cancer?  5 Foods to Fight Skin Cancer will help your skin ward off the harmful rays of the sun.    


With warm regards,


The Practitioners and Staff of Lawrence OB/GYN 

5 Tests Every Mom Should Havemomtests 
Medical screening tests are a great way to stay on top of your health. Think of them as basic maintenance, just like checking the oil and tire pressure to keep your car gunning down the highway. To help make it simple, we've compiled a list of the most important medical tests every mom should have.

Periodontal Exam

What it is: A routine cleaning and examination of your gums by your dentist to keep your teeth and gums healthy and free of infection and disease.


What it measures: The connection between teeth and gums and inflammation around your gums.


Why you need it: Women who have gum disease have up to a sevenfold higher risk of premature birth. There's also a chance you could simply be more prone to gum disease if you're pregnant or on the Pill. Hormone changes seem to cause your gums to become more inflamed, although we're not really sure why.


How often should you have it? Twice a year, but some pregnant women may need to see their doctors every three to four months. If your gums are bleeding frequently, it's a red flag that you need to go in sooner.


Thyroid Stimulating Hormone (TSH) Test

What it is: A blood test that screens for an underactive (hypothyroid) and an overactive (hyperthyroid) thyroid.


What it measures: Whether your thyroid hormone levels are normal.


Why you need it: Pregnancy and the postpartum period tend to bring on these conditions. Still, mild forms of thyroid disease may affect from 5 to 10 percent of all women. It gets worse: More than half of all these cases may remain undiagnosed. Feeling tired, being forgetful, and gaining weight-classic symptoms of being a new mom-are all signs of hypothyroidism.  


The opposite condition, hyperthyroidism, usually shows itself with a racing heart, trouble sleeping, or weight loss, which might be dismissed as anxiety or stress. If you're trying to have another baby, this is a crucial test, since a thyroid disorder can stop you from ovulating and increase your risk of miscarriage or premature delivery. If you're diagnosed with hypothyroidism, you'll be put on a synthetic hormone supplement for life; hyperthyroidism is usually treated with radioactive iodine to reduce thyroid hormone production.


How often should you have it? Once a year.


Complete Blood Count (CBC)

What it is: A blood test that evaluates how well your bone marrow and immune system are working.


What it measures: White blood cells (high levels mean an infection), hemoglobin (low levels indicate anemia), and platelets (low levels signify your blood may have trouble clotting).


Why you need it: You're more likely to have heavy periods after having children, which can make you susceptible to anemia.  


How often should you have it? Every year.


Blood Pressure and Cholesterol Tests


What they are: Two tests that assess how healthy your heart is and your risk of heart disease.


What they measure: A blood pressure "cuff" test measures how hard your circulating blood is pushing against the walls of your arteries. Cholesterol tests measure the HDL ("good" cholesterol), LDL ("bad" cholesterol), and triglycerides in your blood.


Why you need them: Moms often think of heart disease as occurring later in life, but studies show you can have dangerous plaque buildup as early as your twenties unless you have a healthy lifestyle that includes a good diet, exercise, and no smoking. Blood pressure less than 120/80 is ideal. But don't panic if yours is slightly higher. Simple lifestyle changes can often bring it down. Your LDL cholesterol should be below 130 and your HDL above 50.


How often should you have them? Blood pressure should be checked annually. Cholesterol screening should start at age 20 and be repeated every five years, but you'll need to be tested more frequently than that if it's elevated. Know you're at risk? Ask your doctor whether you should have the c-reactive protein test. It measures levels of a substance your liver makes called c-reactive protein (CRP), which can cause inflammation in the blood vessels, increasing your risk of heart disease or a heart attack. It's recommended for women over thirty with two or more risk factors for heart disease, such as high cholesterol, being overweight, and a family history of the disease.


Pap Smear

What it is: A swab test to detect precancerous and cancerous changes in your cervix. Your doctor may also ask the lab that analyzes your Pap smear to check for the human papillomavirus (HPV), a common sexually transmitted virus. Certain strains of HPV, when left unchecked, can lead to cervical cancer over time.


Why you need it: Just because you're married doesn't mean you don't have or couldn't get HPV-or cervical cancer. You or your husband could have gotten the virus earlier in life, but it might not show up on a Pap smear for years. If the results come back abnormal, the laboratory may run an HPV test. If the Pap's abnormal, your doctor may biopsy suspicious areas on your cervix to check for precancerous cells.

How often should you have it? If you have a normal Pap smear three years in a row and you're in a monogamous relationship, you need this test only every three years, according to the American College of Obstetricians and Gynecologists. But if you've recently had an abnormal Pap smear, or recently tested positive for HPV, you'll need to get one every three to six months.


Source: Parenting

5 Tips to Shape Up by Memorial Dayshape 

We're rolling right along in May which means Memorial Day and summer is almost here. Many people may not feel confident or ready to squeeze into a bathing suit and bare all during the holiday weekend. By following these five tips, you'll look good and feel your best this holiday weekend.  


Get Walking!

 Every step counts.  Walk at least 60 minutes daily and burn several hundred calories a week. It's easy to do with the longer daylight hours.

Bring your iPod along and take your walk to a workout -- moving at a brisk pace to your favorite upbeat songs burns several extra calories per 60-minute walk. Total calories burned over the course of the week: between 1,200 and 2,000 or more, depending on your weight and pace.  


Reach for those Dumbbells.

Add in three or four days a week of muscle-building strength training exercises. Lifting weights uses muscles, using muscles builds muscle mass, and by increasing muscle tissue you will burn a lot more calories even when your body is at rest. Make sure that when you train you lift enough weight, keep your rest periods shorter, and do at least two sets.  


Think Lean.
Plan to eat lean and clean 90 percent of the week with 10 percent of the week (one or two meals) allowing for "soul food" -- your splurge meal. Warmer weather welcomes barbecue season, and is a great way to switch from the heartier winter meals to lighter fare. On weekends, prepare ahead of time by grilling your lean meats or fish for the week. Include complex carbohydrates such as quinoa, yams or red potatoes with meals. Eat plenty of vegetables and fresh fruits in your salads.

Water, water, water...

Stay hydrated by consuming an extra liter of water daily. Bring your water bottle with you whenever you leave the house. Keep a bottle at your workplace and in your car. When on your walk or at the gym, make sure you hydrate before during and after exercise. Increasing your water consumption will boost your energy and kick-start your metabolism.


Something Old, Something New

If you know what has worked for you in the past, it's ok to revisit it again -- but this time, switch it up by increasing your activity level and try something new that takes you outside of your comfort zone to help you break through any plateaus and get you sweating! Try a Zumba or spin class, or include intervals of jogging in your walking program. Eat frequently, not less; keep your metabolism cranking with three small meals and two snacks daily.  


By trying these five simple strategies, you'll be on your way to lose weight and look great for Memorial Day weekend and all summer long. In the process, you'll secure a future filled with health, happiness, and longevity.


Source: Huffington Post


Healthy Memorial Day Recipesrecipes

Make the most of your Memorial Day weekend by eating healthy, without sacrificing taste.  Your guests will love these flavor-packed recipes:


Mozzarella-Stuffed Turkey Burgers These tasty turkey burgers, served on toasted focaccia and dressed with marinara sauce, are reminiscent of a sausage pizza. Shredded mozzarella combined with fresh basil melts beautifully inside these gems.


Grilled Pizza with Pesto, Tomatoes & Feta Dazzle your guests, and keep
the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.


Oven-Fried Chicken Great news - crunchy, flavorful fried chicken can be healthy. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving rather than the 20 in typical fried chicken- that is good news.


Garden Pasta Salad This lightly dressed pasta salad gets lots of flavor from kalamata olives and basil. A colorful mix of diced bell pepper, shredded carrot and tomatoes adds vitamins and minerals. Serve on a crisp bed of greens. Toss in canned chunk light tuna, cooked chicken or flavored baked tofu to add protein and make it more substantial.


Country Potato Salad This updated picnic potato salad gets subtle flavor from smoked ham. If you can find them, small, thin-skinned early potatoes are best in this salad.


Dark Fudgy Brownies We like to use chocolate with 60-72% cacao content in these rich, fudge-like brownies, as it imparts a deeper, fuller flavor than less-chocolaty choices.


No-Bake Cherry Cheesecake This no-bake cherry cheesecake is an easy summertime treat. This no-bake cheesecake recipe has omega-3-rich walnuts in the graham cracker crust and uses nonfat Greek yogurt and reduced-fat cream cheese in the filling to keep saturated fat in check. If you want a bright red topping, use sour cherries. Sweet cherries give it a more purple hue. To make gluten-free no-bake cherry cheesecake, use gluten-free graham crackers.


For healthier Memorial Day recipes, visit Eating Well

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