DASH DIET

DASH DIET

(DIETARY APPROACH TO STOP HYPERTENSION)

The following was copied and pasted from the Mayo Clinic site:

Here are recommended servings from the food groups for the two calorie levels of the DASH diet, along with examples of serving sizes. Use these details as you plan your meals.

Food group	Servings for 1,600 calories a day	Servings for 2,000 calories a day	Examples of 1 serving
Grains (mainly whole grains)	6 a day	6 to 8 a day	1 slice whole-wheat bread 1 ounce (oz.) dry cereal 1/2 cup cooked cereal 1/2 cup cooked rice or pasta
Vegetables	3 to 4 a day	4 to 5 a day	1/2 cup (4 fluid oz.) low-sodium vegetable juice 1 cup raw leafy green vegetables 1/2 cup cut-up raw or cooked vegetables
Fruits	4 a day	4 to 5 a day	1/2 cup (4 fluid oz.) 100% fruit juice 1 medium fruit 1/2 cup fresh, frozen or canned fruit 1/4 cup dried fruit
Low-fat or fat-free milk and milk products	2 to 3 a day	2 to 3 a day	1 cup (8 fluid oz.) milk 1 cup yogurt 1 1/2 oz. cheese
Lean meats, poultry and fish	3 to 4 or fewer a day	6 or fewer a day	1 oz. cooked lean meat, skinless poultry or fish 1 egg (no more than 4 a week) 2 egg whites
Nuts, seeds and legumes	3 to 4 a week	4 to 5 a week	1/3 cup (1.5 oz.) nuts 2 tablespoons peanut butter 2 tablespoons (1/2 oz.) seeds 1/2 cup cooked legumes (dried beans or peas)
Fats and oils	2 a day	2 to 3 a day	1 teaspoon soft margarine 1 tablespoon low-fat mayonnaise 2 tablespoons light salad dressing 1 teaspoon vegetable oil
Sweets and added sugars	3 or fewer a week	5 or fewer a week	1 tablespoon sugar 1 tablespoon jelly or jam 1/2 cup sorbet 1 cup (8 fluid oz.) sugar-sweetened lemonade

You can also purchase THE DASH DIET ACTION PLAN by Marla Heller, MS, RD at your local book store.  It also contains a plan for those with insulin issues.  It is an investment in your health.  Good luck.

DIET TO LOWER BLOOD PRESSURE

DIET TO LOWER BLOOD PRESSURE

   I sent off for the brochure from the Department of Health and Human Services related to this diet to lower blood pressure:  the DASH diet.  It is a plan to reduce the amount of sodium you consume.  Twenty-three hundred milligrams is the highest level considered acceptable by the National Dietary Guidelines for Americans.  The 1,500 milligram level can lower blood pressure further and more recently is the amount recommended by the Institute of Medicine as an adequate intake level and one that most people should try to achieve.  Today, Americans currently eat about 4,200 milligrams sodium per day for men, 3,300 for women.

   Those with high blood pressure and prehypertension may benefit especially from following the DASH eating plan and reducing their sodium intake.

   Blood pressure can be unhealthy even if it stays only slightly above the normal level of less than 120/80 mmHg.  The more your blood pressure rises above normal, the greater the health risk.

   Scientists supported by the National Heart, Lung, and Blood Institute (NHLBI) conducted two key studies.  Their findings showed that blood pressures were reduced with an eating plan that is low in saturated fat, cholesterol, and total fat and that emphasizs fruits, vegetables, and fat-free or low-fat milk and milk products.  This eating plan--known as the DASH eating plan--also includes whole grain products, fish, poultry, and nuts.  It is reduced in lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet.  It is rich in potassium, magnesium, and calcium, as well as protein and fiber.

   The results of studies showed DRAMATIC results within 2 weeks of starting the plan.  The GREATEST blood pressure reductions were for the DASH eating plan at the sodium intake of 1,500 milligrams per day.  Those with high blood pressure saw the greatest reductions, but those with prehypertension also had LARGE decreases.

   You should be aware that the DASH eating plan has more daily servings of fruits, vegetables, and whole grain foods than you may be used to eating.  Because the plan is high in fiber, it can cause bloating and diarrhea in some persons.  To avoid these problems, gradually increase your intake of fruit, vegetables, and whole grain foods.
   Because it is rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the  DASH eating plan makes it easier to consume less salt and sodium.  Still, you may want to begin by adopting the DASH eating plan at the level of 2,300 milligrams of sodium per day and then further lower your sodium intake to 1,500 milligrams per day.
   The DASH eating plan also emphasizes potassium from food, especially fruits and vegetables, to help keep blood pressure levels healthy.  A potassium-rich diet may help to reduce elevated or high blood pressure, but be sure to get your potassiium from food sources, not from supplements.  Many fruits and vegetables, some milk products, and fish are rich sources of potassium.  However, fruits and begetables are rich in the form of potassiium that faborably affects acid-base metabolism.  This form of potassium may help to reduce risk of kidney stones and bone loss. 
   See post titled:  DASH DIET

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SAFE FOOD HANDLING-THAWING THE TURKEY

SAFE FOOD HANDLING-THAWING THE TURKEY

   Thanksgiving is at the door.  As a mom, I feel compelled to review safe food handling tips to minimize risk of our families getting sick from our inattention.  So, we begin with the frozen turkey.  When you buy the turkey frozen, immediately put it in the freezer when you bring it home.  Do not let it set in the automobile, or on the table, or on the back porch.  Immediately put it in the freezer.

  We have 2 days before Thanksgiving.  We should already be thawing our turkeys in the refrigerator.  Place the bird in a dish that will contain any juices that may drip as the turkey thaws.  This reduces the risk of cross-contamination if it drips on other food, and reduces work for us (i.e. cleaning the fridge again).  We give 4-5 lbs at least 24 hours in the fridge.  So here is a table from the United States Department of Agriculture (USDA):  A turkey thawed in the fridge can stay in the fridge a day or two before cooking after thawed.

Whole turkey:

•  4 to 12 pounds ……  1 to 3 days
• 12 to 16 pounds …… 3 to 4 days
• 16 to 20 pounds …… 4 to 5 days
• 20 to 24 pounds …… 5 to 6 days

 If we haven't started thawing the turkey yet, we may look at the cold water method.  Remember, we do not want to allow the turkey to set out at room temperature, because the part of the bird that is already thawed, while awaiting the innermost parts to thaw, will have the bacteria growing that was already there when the turkey was frozen initially.  So, here is a table for the cold water method according to the USDA:

Cold Water Thawing Times

•  4 to 12 pounds …… 2 to 6 hours
• 12 to 16 pounds …… 6 to 8 hours
• 16 to 20 pounds …… 8 to 10 hours
• 20 to 24 pounds …… 10 to 12 hours

A turkey thawed by the cold water method should be cooked immediately. After cooking, meat from the turkey can be refrozen.
  Remember to verify the turkey is in a leak-proof plastic bag, to minimize risk of cross-contamination, and to minimize risk that the turkey will absorb more water.  Be sure the entire turkey is submerged in the water and change the water every thirty minutes.  Cook the bird as soon as it is defrosted.

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LOW MAGNESIUM

MAGNESIUM DEFICIT

General information

      Hypomagnesemia (low magnesium) results from excessive magnesium (Mg) loss from increased renal (kidney) excretion or gastrointestinal (GI) fluid losses, insufficient dietary Mg intake, or movement of Mg from the ECF to the ICF

    Mg, the second most abundant intracellular cation, is essential for neuromuscular integration; hypomagnesemia increases muscle cell irritability and contractility

   Mg also activates enzyme systems and contributes to intracellular biochemical reactions

   Hypomagnesemia causes decreased blood pressure and may result in ventricular dysrhythhmias

   Hypomagnesemia commonly is mistaken for hypokalemia, which often occurs simultaneously

Etiology (causes)

   Excessive dietary intake of calcium or vitamin D

   Severe GI fluid losses from gastric suctioning or lavage (performed by medical personnel), prolonged vomiting or diarrhea, or laxative abuse

   Prolonged, excessive diuretic therapy

   Administration of I.V. fluids or TPN without Mg replacement (an oversight by medical personnel) 

   Prolonged malnutrition or starvation

   Malabsorption syndromes  (a disease where nutrients are not absorbed by the body)

   Ulcerative colitis (a disease of the bowel)

   Hypercalcemia (excess calcium)

   Hypoparathyroidism (a disorder of the parathyroid gland resulting in low parathyroid hormone)

   Hypoaldosteronism (decreased levels of the hormone aldosertone)

   High-dose steroid use

   Cancer chemotherapy

   Gentamicin therapy (an I.V. antibiotic)

   Burns and debridement therapy

   Sepsis (a severe infection of the blood)

   Pancreatitis (inflammation of the pancreas)

   Diabetic ketoacidosis

   Chronic alcoholism and alcohol withdrawal

   Pregnancy-induced hypertension

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INTRODUCTION TO MAGNESIUM

THE ELECTROLYTE:  MAGNESIUM

General information

  Magnesium (Mg) is a major cation (cat ion) in the intracellular fluid (ICF), closely related to calcium (Ca)  and phosphorus (P). Intracellular fluid is the blood in the red blood cells.  ECF, or extracellular fluid is the plasma in red blood cells.  Because their cells allow different substances to permeate, the ICF and ECF have different electrolyte concentrations.

   About 60% of magnesium is contained in bone.

   A normal diet supplies approximately 25 milequillevent (mEq) of Mg daily; of this amount, 10 mEq is absorbed trough the small bowel, 10 mEq is excreted in urine, and the ramainder is excreted in feces.

   Normal serum Mg level ranges from 1.5 to 2.5 mEq/liter, with 33% bound to protein and the ramainder existing as free cations.

   Normal Mg concentration in the ICF is 40 mEq/liter.

Functions:

   Activates intracellular enzymes and acts in carbohydrate and protein metabolism.

   Acts on the mtoneural junction, affecting neuromuscular irritability and contractility of cardiac and skeletal muscle.

   Affects peripheral vasodilation, resulting in changes in blood pressure and cardiac output

   Facilitates transport of Na and K across cell membranes

   Influences intracellular Ca level through its effect of PTH secretion

Regulation:

   Control of Mg is not clearly understook

   Factors that influence Ca and K balance seem to act on Mg as well

   Sighn and symptoms of Mg imbalance--particularly hypomagnesemia--mimic those of Ca imbalance, which may interfere with diagnosis and treatment of Mg imbalance

   The kidneys can conserve Mg efficiently, restricting losses to 1 mEq/day if necessary; however, excessive Mg excretion can result from  diuretic use.

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HIGH BLOOD PRESSURE

HIGH BLOOD PRESSURE

Definition:

   What is high blood pressure?    Blood pressure is the force of blood pushing against the walls of the arteries as the blood pumps blood.  If this pressure rises and remains high over time, it can damage the body in many ways.  For the average American adult, normal blood pressure is defined as 120/79.  Anything above that is considered high.  The medical community refers to high blood pressure as hypertension (HTN).   The following chart defines blood pressure ranges:

Here's a look at the four blood pressure categories and what they mean for you. If your readings fall into two different categories, your correct blood pressure category is the higher category. For example, if your blood pressure reading is 125/95 millimeters of mercury (mm Hg), you have stage 1 hypertension.

Top number (systolic) in mm Hg		Bottom number (diastolic) in mm Hg	Your category*	What to do**
Below 120	and	Below 80	Normal blood pressure	Maintain or adopt a healthy lifestyle.
120-139	or	80-89	Prehypertension	Maintain or adopt a healthy lifestyle.
140-159	or	90-99	Stage 1 hypertension	Maintain or adopt a healthy lifestyle. If blood pressure goal isn't reached in about six months, talk to your doctor about taking one or more medications.
160 or more	or	100 or more	Stage 2 hypertension	Maintain or adopt a healthy lifestyle. Talk to your doctor about taking more than one medication.

*Ranges may be lower for children and teenagers. Talk to your child's doctor if you're concerned your child has high blood pressure.

**Note: These recommendations address high blood pressure as a single health condition. If you also have heart disease, diabetes, chronic kidney disease or certain other conditions, you'll need to treat your blood pressure more aggressively.

If your blood pressure is normal, maintaining or adopting a healthy lifestyle can prevent or delay the onset of high blood pressure or other health problems. If your blood pressure isn't normal, a healthy lifestyle — oftentimes along with medication — can help bring it under control and reduce your risk of life-threatening complications.

The above chart was copied from the Mayo Clinic website.

The message that should be brought away from the preceding information is this:  High blood pressure is known as "the silent killer".  Obtain your blood pressure readings at least twice a year.  You can go to most pharmacies across America and utilize their blood pressure machine without cost.  There is even one in most Wal-Marts.  If your reading is high, check with your doctor.

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NATIONAL SMOKE-OUT DAY: NOVEMBER 17TH

PREPARATION

How many of us smoke cigarettes?  Confession is good for the soul.  I once heard Joyce Meyers say that when she first started her Bible Study group she had the habit.  Bless you, Joyce for your confession.  That emboldened me.  So, we will quit this habit together.  Are you ready?

1)  The first step is to track our cigarettes, so we can fight the triggers.  This is like when we look at our budget and try to figure out where all the money is going.  Same principle.  Take three days and write down when you reach for a cigarette.  Log every cigarette you smoke, what you were doing, and how strong the urge was.  Be sure to track on a weekday as well as the weekend.  We can use "S" for strong, "M" for mindless, "N" for normal, and "L" for low urge.

2)  At the end of the three days, evaluate what your triggers are.  In order to re-learn how to deal with all of these triggers without a cigarette, you need to start separating the cigarette from the trigger.  I have purchased one of those electric cigarettes, two bags of lollipops, and chewing gum.  I am a type A personality.  Re-learning is just putting some time between the trigger and the cigarette.  It is like when your child pushes your button and you get so mad that you have to take some time before you confront him, so you don't mishandle the punishment.  Recognize the trigger, and wait as long as possible before reaching for that cigarette.  Better yet, before you reach for that electric cigarette or lollipop.

3)  Plan to celebrate kicking the addiction.  National Smoke-out Day is November 17th.  We will have a national smoke-free celebration on Thanksgiving, giving thanks for our new life.

Good luck.  There are many helpful sites you can take advantage of.  One is http://www.becomeanex.org/.

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LUNG CANCER SYMPTOMS AND RISK FACTORS

The following information was obtained in part from the MDAnderson website:

SYMPTOMS OF LUNG CANCER

Symptoms of lung cancer vary from person to person and may include:

*    a cough that will not go away and gets worse over time

*    constant chest pain, or arm and shoulder pain

*    coughing up blood

*    shortness of breath, wheezing or hoarsness

*    repeated episodes of pneumonia or bronchitis

*    swelling of the face and neck

*    loss of appetite and/or weight loss

*    fatigue

*    clubbing of fingers

Many of these symptoms are not cancer, but if you notice one or more of them for more than two weeks, see your doctor, even if you have none of the following risk factors.  Better safe than sorry.  Early diagnosis increases the chance of better treatments or even a cure.

RISK FACTORS



*    smoking is by far the most important risk factor.  Individuals who smoke   pipes and cigars are at even higher risk.

*    family history--research is beginning to show that a family history of lung cancer may be a risk factor.  

*    personal history.  A person with a previous cancer diagnosis is more likely to develop a second lung cancer.

*    occupational or environmental exposure--people who are routinely exposed to radon or asbestos are at increased risk for developing lung cancer--particularly if they are smokers

*    radiation exposure--people who are routinely exposed to radiation from occupational, medical, and environmental sources are at increased risk.

*    industrial exposure--people who are exposed to certain industrial substances like arsenic can be at high risk

*    air pollution--the byproducts of the combustion of fossil feuls can put people at risk.

*    environmental tobacco smoke (second hand smoke)--people who live with or are routinely around smokers are at higher risk

*    lung diseases--people with tuberculosis (TB) are at higher risk

SMOKING IS RESPONSIBLE FOR 87% OF ALL LUNG CANCER CASES IN THE UNITED STATES.  Eliminating the use of tobacco is the key to reducing the impact of the disease.

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RISK FACTORS AND SYMPTOMS OF PANCREATIC CANCER

RISK FACTORS OF PANCREATIC CANCER

Risk Factors

When you get a diagnosis of cancer, it’s natural to wonder what may have caused the disease. Doctors can’t always explain why one person gets pancreatic cancer and another doesn’t. However, we do know that people with certain risk factors may be more likely than others to develop cancer of the pancreas. A risk factor is something that may increase the chance of getting a disease.
Studies have found the following risk factors for cancer of the pancreas:

• Smoking: Smoking tobacco is the most important risk factor for pancreatic cancer. People who smoke tobacco are more likely than nonsmokers to develop this disease. Heavy smokers are most at risk.
• Diabetes: People with diabetes are more likely than other people to develop pancreatic cancer.
• Family history: Having a mother, father, sister, or brother with pancreatic cancer increases the risk of developing the disease.
• Inflammation of the pancreas: Pancreatitis is a painful inflammation of the pancreas. Having pancreatitis for a long time may increase the risk of pancreatic cancer.
• Obesity: People who are overweight or obese are slightly more likely than other people to develop pancreatic cancer.

Many other possible risk factors are under active study. For example, researchers are studying whether a diet high in fat (especially animal fat) or heavy drinking of alcoholic beverages may increase the risk of pancreatic cancer. Another area of active research is whether certain genes increase the risk of disease.
Many people who get pancreatic cancer have none of these risk factors, and many people who have known risk factors don’t develop the disease.

Symptoms

Early cancer of the pancreas often doesn’t cause symptoms. When the cancer grows larger, you may notice one or more of these common symptoms:

• Dark urine, pale stools, and yellow skin and eyes from jaundice
• Pain in the upper part of your belly
• Pain in the middle part of your back that doesn’t go away when you shift your position
• Nausea and vomiting
• Stools that float in the toilet

Also, advanced cancer may cause these general symptoms:

• Weakness or feeling very tired
• Loss of appetite or feelings of fullness
• Weight loss for no known reason

These symptoms may be caused by pancreatic cancer or by other health problems. People with these symptoms should tell their doctor so that problems can be diagnosed and treated as early as possible.

The above information has been copied and pasted from the National Cancer Institute.  This concludes our information we will share on pancreatic cancer.  Most of us are aware if there is something amiss with our own bodies.  It is like the "check engine" light coming on in our vehicles.  Some will take heed and others will wait until the truck stops.  Take time to know your own body.  Ultimately, it is up to you to take care of you.

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IDENTIFYING THE PANCREAS AND CANCER

 

IDENTIFYING THE PANCREAS   

The Pancreas

The pancreas is an organ that is about 6 inches long. It’s located deep in your belly between your stomach and backbone. Your liver, intestine, and other organs surround your pancreas.

The widest part of the pancreas is called the head. The head of the pancreas is closest to the small intestine. The middle section is called the body, and the thinnest part is called the tail.

The pancreas makes pancreatic juices. These juices contain enzymes that help break down food. The juices flow through a system of ducts leading to the main pancreatic duct. The pancreatic juices flow through the main duct to the duodenum, the first part of the small intestine.

The pancreas is also a gland that makes insulin and other hormones. These hormones enter the bloodstream and travel throughout the body. They help the body use or store the energy that comes from food. For example, insulin helps control the amount of sugar in the blood.

WHAT IS CANCER?

Cancer Cells

Cancer begins in cells, the building blocks that make up tissues. Tissues make up the pancreas and the other organs of the body.

Normal cells grow and divide to form new cells as the body needs them. When normal cells grow old or get damaged, they die, and new cells take their place.

Sometimes, this process goes wrong. New cells form when the body doesn’t need them, and old or damaged cells don’t die as they should. The buildup of extra cells often forms a mass of tissue called a growth or tumor.

Tumors in the pancreas can be benign (not cancer) or malignant (cancer). Benign tumors are not as harmful as malignant tumors:

• Benign tumors (such as cysts):
  • are usually not a threat to life
  • can be removed and usually don’t grow back
  • don’t invade the tissues around them
  • don’t spread to other parts of the body
• Malignant growths:
  • may be a threat to life
  • sometimes can be removed but can grow back
  • can invade and damage nearby tissues and organs
  • can spread to other parts of the body
• Pancreatic cancer can invade other tissues, shed cancer cells into the abdomen, or spread to other organs:
• Invade: A malignant pancreatic tumor can grow and invade organs next to the pancreas, such as the stomach or small intestine.
• Shed: Cancer cells can shed (break off) from the main pancreatic tumor. Shedding into the abdomen may lead to new tumors forming on the surface of nearby organs and tissues. The doctor may call these seeds or implants. The seeds can cause an abnormal buildup of fluid in the abdomen (ascites).
• Spread: Cancer cells can spread by breaking away from the original tumor. They can spread through the blood vessels to the liver and lungs. In addition, pancreatic cancer cells can spread through lymph vessels to nearby lymph nodes. After spreading, the cancer cells may attach to other tissues and grow to form new tumors that may damage those tissues

This post has been copied and pasted from The National Cancer Institute.  This is the first part of understanding pancreatic cancer.

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TESTICULAR SELF EXAM

TESTICULAR SELF EXAM

   Since there was a big spike of traffic when I posted how to perform a breast self exam, I thought I should mention that men also get the disease and should follow the guidelines posted for the breast self exam.  Men should also perform a testicular self exam.  All of this information about self exams underscore the idea of knowing your own body.  That way, if there is something out of the ordinary, you are the first to know, not the last.  So, the following instruction was found on a link on the WebMD.com website:

Testicular Self-Examination (TSE)

TSE is best performed after a bath or shower, when the scrotal muscles are warm and relaxed. If you do the exam at another time, remove your underwear so that your genitals are exposed.
Stand and place your right leg on an elevated surface about chair height. Then gently feel your scrotal sac until you locate the right testicle. Roll the testicle gently but firmly between your thumb and fingers of both hands, carefully exploring the surface for lumps. The skin over the testicle moves freely, making it easy to feel the entire surface of the testicle. Repeat the procedure for the other side, lifting your left leg and examining your left testicle. Feel the entire surface of both testicles.
If you do notice a lump or swelling during TSE, contact your doctor right away. Do not wait for the lump to go away. It may not be cancer. But if it is testicular cancer, immediate treatment provides the best chance for a cure.

By	Healthwise Staff
Primary Medical Reviewer	E. Gregory Thompson, MD - Internal Medicine
Specialist Medical Reviewer	Christopher G. Wood, MD, FACS - Urology, Oncology
Last Revised	January 13, 2011

WebMD Medical Reference from Healthwise

Last Updated: January 13, 2011

This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.

© 1995-2011 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise,
last updated January 31, 2011

.

The following was copied from the WebMD site:
  A genital exam is an important part of a routine physical exam for every teenage boy and every man.  Testicular cancer is one of the most common cancers in men younger than 35.  Some doctors recommend regular testicular exams for males ages 15 to 40 to detect testicular cancer in its early stages. Testicular cancer is one of the most common cancers in men younger than age 35. Many testicular cancers are first discovered by men themselves, or by their sex partners, as a lump or enlarged swollen testicle. In the early stages of testicular cancer, the lump, which may be about the size of a pea, usually is not painful. Testicular cancer found early and treated promptly has a very high cure rate.

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BREAST SELF EXAM

HOW TO EXAMINE YOUR BREASTS

   This is cancer awareness month.  Let's take this time to review how to perform a breast self exam.  The American Cancer Society suggests that beginning in their 20's, women should be told about the benefits and limitations of breast self exam (BSE). I personally believe that at least when females begin menstruating, they should be trained to perform this simple exam.  The following is what the ACS has posted on their site:

A woman can notice changes by knowing how her breasts normally look and feel and feeling her breasts for changes (breast awareness), or by choosing to use a step-by-step approach and using a specific schedule to examine her breasts.

If you choose to do BSE, the following information provides a step-by-step approach for the exam.  The best time for a woman to examine her breasts is when the breasts are not tender or swollen.  Women who examine their breasts should have their technique reviewed during their periodic health exams by their health care professional.

How to examine your breasts

Lie down on your back and place your right arm behind your head. The exam is done while lying down, not standing up. This is because when lying down the breast tissue spreads evenly over the chest wall and is as thin as possible, making it much easier to feel all the breast tissue.
Use the finger pads of the 3 middle fingers on your left hand to feel for lumps in the right breast. Use overlapping dime-sized circular motions of the finger pads to feel the breast tissue.
Use 3 different levels of pressure to feel all the breast tissue. Light pressure is needed to feel the tissue closest to the skin; medium pressure to feel a little deeper; and firm pressure to feel the tissue closest to the chest and ribs. It is normal to feel a firm ridge in the lower curve of each breast, but you should tell your doctor if you feel anything else out of the ordinary. If you're not sure how hard to press, talk with your doctor or nurse. Use each pressure level to feel the breast tissue before moving on to the next spot.


Move around the breast in an up and down pattern starting at an imaginary line drawn straight down your side from the underarm and moving across the breast to the middle of the chest bone (sternum or breastbone). Be sure to check the entire breast area going down until you feel only ribs and up to the neck or collar bone (clavicle).
There is some evidence to suggest that the up-and-down pattern (sometimes called the vertical pattern) is the most effective pattern for covering the entire breast without missing any breast tissue.
Repeat the exam on your left breast, putting your left arm behind your head and using the finger pads of your right hand to do the exam.
While standing in front of a mirror with your hands pressing firmly down on your hips, look at your breasts for any changes of size, shape, contour, or dimpling, or redness or scaliness of the nipple or breast skin. (The pressing down on the hips position contracts the chest wall muscles and enhances any breast changes.)
Examine each underarm while sitting up or standing and with your arm only slightly raised so you can easily feel in this area. Raising your arm straight up tightens the tissue in this area and makes it harder to examine.
This procedure for doing breast self-exam is different from previous recommendations. These changes represent an extensive review of the medical literature and input from an expert advisory group. There is evidence that this position (lying down), the area felt, pattern of coverage of the breast, and use of different amounts of pressure increase a woman's ability to find abnormal areas.  (ACS)

  There are some youtube videos of how to perform this exam if this post has been unhelpful for you.  If you noticed any changes to feel such as a lump, to color such as redness, dryness, or flaking, or if you notice a discharge from the nipple, please contact your doctor and have him/her follow up.  Any changes noted by you is worth a phone call to your doctor.  It is your health.

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HOW TO WASH A CANTELOPE

HOW TO WASH A CANTALOUPE

   In light of the latest news about cantaloupe killing our neighbors, I feel it is important to talk about how to wash a cantaloupe:  The University of California Division of Agriculture and Natural Resources reveals how to wash a cantaloupe in their Publication 805.  I have copied an exerpt here:

   "Cantaloupes should be washed before preparing and eating.  It is best not to wash cantaloupes before storage; this helps to ensure a longer shelf life for the uncut fruit.  The spaces within the netted rind on the cantaloupe acts as protection for the bacteria, often making bacteria difficult to remove.  Most bacteria can be removed by scrubbing the whole melon with a clean vegetable brush under clean running water.  After washing, blot the melon with clean paper towels to remove excess water.  Place on clean surface, and cut off the stem end about 3/4 to 1 inch from the end.  Cutting within the kitchen sink in not recommended.  Place the melon on a clean cutting board, plate, or other surface with the cut end facing down.  With a clean knife, cut the melon from the blossom end to the stem end.  Wash the knife with clean running water and set aside.  Gently scrape out the seeds with a clean spoon.  Continue to into slices or as desired. 

   The use of dish soap or detergent is not recommended or approved for washing fruits and vegetables.  Produce items, especially cantaloupes, are porous and can absorb detergent residues."

   These instructions are how to wash cantaloupes under normal conditions.  If you have purchased any of these tainted cantaloupes, it is recommended that you simply throw them away.

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