Mammograms Go 3D

Directions 1. In a small skillet, whisk together the maple syrup,

mustard, diced mango and jalapenos. Simmer in low heat until mangos are tender. Remove from the stove and set aside.

2. Season salmon with salt and pepper. Brush some of the glaze on the salmon and bake at 350 degrees for 12 minutes. Remove from the oven.

3. Serve fish with mango salsa (see recipe on page 3). Garnish with green onion.

LIVING HEALTHY Newsletter May/June 2016 Volume 2, Issue 3

Every year over 200,000 women in the U.S. are

diagnosed with breast cancer, and every year

breast cancer that has spread from the

breast to other parts of the body (“late

stage” or “metastatic” breast cancer) kills

about 40,000 women. When breast can-

cer is detected early—before it has

spread—it is easier to treat and women

have a much better chance of surviving

breast cancer. For now, mammograms

are the best way of screening women for breast

cancer.

Forty million mammograms are performed each

year, but the technology is evolving. Depending on

where a woman lives, she may be able to choose

from a new type of mammography. Does it matter

what kind of mammogram she gets?

A NEW TYPE OF DIGITAL TEST:

3D MAMMOGRAPHY

3D mammograms, also known as tomosynthesis

or “tomo,” use the same x-ray technology as regu-

lar “2D” mammograms. The procedure is the same

from the patient’s point-of-view, although it will

take a few seconds longer. With 2D mammogra-

phy, the breast is compressed between two plates,

pulling the tissue away from the chest wall, so the tech-

nician can capture one image of the top and another of

the side. This produces a set of flat images.

With a 3D mammogram, or tomosynthesis, the

camera sweeps in an arc, capturing images of

many small slices of the breast tissue. Then

the slices are combined into one three-

dimensional image.

Preliminary evidence suggests that tomosyn-

thesis may be able to detect cancer earlier and more

accurately than standard mammogra-

phy. Radiologists say the 3D image

can help differentiate benign lesions

from malignant ones in a noninvasive

way. Although the current data is in-

sufficient to fully assess the benefits of

the new 3D technology, physicians

feel it holds the possibility of fewer biopsies of non-

cancerous lesions, fewer false positives, and a better

understanding of the characteristics of the tumor or

lesion.

MORE ACCURACY, MORE DATA… MORE RADIATION

There are downsides to 3-D mammography. Digital

mammograms expose women to twice the radiation as

traditional mammography, which is already high. Ac-

cording to cancer prevention expert Samuel S. Epstein,

mammograms (two images of each breast yearly)

expose women to .5 rad (radiation absorbed dose)

annually. This is twenty-five times higher than the

Environmental Protection Agency's allowable rad for

whole body exposure from nuclear industries (.02 rad)

and 500 times the dose from a single x-ray of the

whole chest, not just the breast, which is the most

sensitive organ to ionizing radiation.

Additionally, even though 3D mammography is FDA

approved, most insurance companies are not yet reim-

bursing for this exam. Be sure to check with your phy-

sician and/or radiologist to see what technolo-

gy they’ll be using, AND with your insurance

company to determine if your procedure will be

covered.

Because digital mammography—2D and 3D—

is relatively new, no one has really figured out

what all the health risks and benefits are, including the

added cancer risk for women with larger breasts who

may need additional images and therefore get more

exposure to radiation. As always, consult with your

health care provider to make an informed decision

about your health.

Adapted from: http://www.stopcancerfund.org/p-breast-cancer/is-digital-mammography-better/ https://www.qualityhealth.com/cancer-articles/3-d-mammograms-pros-cons?rf=32471

This spring, I had the privilege and pleasure of attending the 2016 Welcoa National Conference on Health Promotion in

Orlando. In addition to learning from industry leaders about the direction of worksite wellness, we also learned (from several

industry leaders) about the importance of play. While “knowing our numbers” and creating S.M.A.R.T. goals is certainly

important stuff, regularly incorporating some downtime into our workdays has shown to make us more creative, more pro-

ductive and healthier! And I took that to heart! This month, as I share about new technologies for breast health, and the

importance of gut health (with healthy recipes to boot), I’d also like to remind you that all work and no play makes you…

unhealthy! Be Well! And have some fun!!

Lynise Anderson, N.D., C.N.C.

Ingredients

18 oz fresh

salmon filet

2 1/2 T maple syrup

2t spicy brown mustard

1/3 cup mango (diced)

1 fresh jalapeno (seeds removed and diced)

1 pinch sea salt

1/2 t ground black pepper

Mango Maple Glazed Salmon

IMPORTANT NOTE

Currently, Anthem does not cover 3D mammograms. Be certain to check

with your doctor to know what type of mammography technology they are using to avoid unintentional costs.

Maybe the Best Part of the Day is Still RECESS!!

Contrary to popular belief, play and work are not mutually exclusive! There is a growing body of research suggesting happier people work harder. A playful workplace helps draw new talent, relieve stress, increase motiva-tion, and build relationships with cowork-ers. Furthermore, as our relationships inside and outside of the office become increasingly mediated by devices, they can lack the trace social elements that create rapport and camaraderie in the workplace over time — eye contact, body language, and unhurried conversa-tion. Here’s an unorthodox remedy: Play more games! Why games? Games have the power to undercut interpersonal inertia, facilitate shared experiences, and incentivize your employees to cross the hierarchical boundaries that form so easily in the workplace. The strength of games as motivators lies in their ability to tap into our social natures and harness powerful psychological factors — such as the desire to share, to collaborate, to com-

pete, and to create — to a playful end. As leaders we all understand that each and every day is a new opportunity. We may take a great idea and build on it or fight off another pesky workplace issue. These issues may have developed due to poor communicating or even cowork-ers inability to get along. Here are just four key areas that can be enhanced by incorporating play and teamwork games. FOUR BENEFITS OF FUN TEAM BUILDING GAMES Easier Employee Motivation Employee motivation is a constant, on-going challenge and at times complicat-ed. Fun team-building games create the opportunity to learn the characteristics and abilities of your employees. You will find this information to be priceless in the future. These games will create a buzz of excitement that will breakdown workplace stress and improve workplace culture. Improved Problem Solving Personal experiences over time help us come up with ways to solve problems. Many of these ways turn into actions that become second nature. The problem with

this is that we don't expand our thought process. Free team-building games provides employees with the ability to think outside the box. Break Down Barriers Fun team-building games will improve an employer’s ability to break down walls that have built between coworkers, de-partments or within the larger hierarchy. Team building exercises will force em-ployees to work together by putting aside their differences. These games provide built in icebreakers for employ-ees to get to know each other better. Goal Mindset In business we have two types of goals: one being individualistic and the other team-oriented. All of us have individual goals for careers, income levels or even how much weight to lose. We often find ourselves not looking any farther beyond our individual goals. Office team-building games will make you look at the goals of a group. You will find a new perspective for individual goals in light of company goals, and develop a new understanding that all the goals of your coworkers are just as important as your own.

Play helps us maintain our social well-being. And it's not just board games that do this, but soccer leagues, or playing paintball in the woods. And not just after-work recreation, but team-building exercises in corporate offices. Playing is

how we connect.

In other words, a little play included in the workday makes everyone a whole

lot happier.

http://www.huffingtonpost.com/ed-graziano/5-games-for-building-office-camaraderie_b_3895959.html http://www.npr.org/sections/ed/2014/08/06/336360521/play-doesnt-end-with-childhood-why-adults-need-recess-too http://www.employee-motivation-skills.com/fun-team-building-games.html

DID YOU KNOW ABOUT

GUT HEALTH

If spread flat, your digestive system

would cover a tennis court.

Roughly 70% of your immune system

is located in your digestive system.

80 to 90% of your serotonin is pro-

duced in the gut

You have 10 times as many microbes as cells in your body. These microbes help to make vitamins, protect you against infection and run your metab-olism.

The digestive system is often called the “second brain” because is the vagus nerve, which connects the brain and the digestive system, is cut, the digestive system can continue to function just fine on its own.

Digestive insufficiencies contribute to a wide range of health issues includ-ing migraine headaches, depression, arthritis, foggy thinking, autoimmune illness, autism, fibromyalgia, chronic fatigue, multiple sclerosis and more.

The amazing benefits of playing at work: » Keeps you functional when under stress » Refreshes your mind and body » Encourages teamwork » Helps you see problems in new ways » Triggers creativity and innovation » Increases energy and prevents burnout

CAMPUS SPOTLIGHT

President Miller enjoys a game of volleyball with

faculty and staff. Nice overhand serve, huh?!

Elaine Aird, HR Director Karla Rasmussen, Wellness Advocate Adea Finch, Willie Harrell and Theresa Barker take some time out for recess!

Virginia Wesleyan College recently held a Campus Recess Day!! Talk

about fun at work! More than 50 faculty and staff spent the day playing softball, basketball, volleyball, hop scotch and jump rope. Attendees were encouraged to leave behind their stress, emails, deadlines and “stop being so Adult-y”. The Housekeeping staff won a beautiful gift basket for most participation, and the event was followed up by a presentation to faculty and staff from a local registered dieti-

cian. Play really does work!!

VWC employees try to match fellow

coworkers to with their baby pictures!

Gift basket won by Housekeeping for most participation. Way to go!

Heartburn or Something More Serious??

Mango Salsa

Ingredients

3 ripe mangos

1 medium red bell pepper, chopped

1/2 chopped red onion

1/4 C fresh cilantro, chopped

1 jalapeno pepper, seeded and minced

1 large lime, juiced (about 1/4 C lime juice)

Sea salt, to taste

Directions

In a serving bowl, combine the prepared mango, bell pepper, onion, cilantro and jalapeno. Drizzle with the juice of one lime and mix well. Season to taste with salt. For best taste, let the salsa rest for 10 minutes or

longer.

Gastroesophageal reflux (GER) happens when your stomach contents come back up into your esophagus. Stomach acid that touches the lining of your esopha-gus can cause heartburn, also called acid indigestion. Doctors also refer to GER as:

acid indigestion

acid reflux

acid regurgitation

heartburn

reflux

Having GER once in a while is common. GER that occurs more than twice a week for a few weeks could be GERD (Gastroesophageal reflux disease). GERD can lead to more serious health problems over time. If you think you have GERD, you should see your health practitioner. GERD affects about 20 percent of the U.S. population. Anyone can develop GERD, some for unknown rea-sons. You are more likely to have GERD if you are:

overweight or obese

a pregnant woman

taking certain medicines

a smoker or regularly exposed to secondhand smoke

What are the symptoms of GER and GERD? If you have GER, you may taste food or stomach acid in the back of your mouth. The most common symptom of GERD is regular heartburn, a painful, burning feeling in the middle of your chest, behind your breastbone, and in the middle of your abdomen. Not all adults with GERD have heartburn. Other common GERD symptoms include:

bad breath

nausea

pain in your chest or the upper part of your abdomen

problems swallowing or painful swallowing

respiratory problems

vomiting

the wearing away of your teeth

Some symptoms of GERD come from its complications, including those that affect your lungs. What causes GER and GERD?

GER and GERD happen when your lower esophageal sphincter becomes weak or relaxes when it shouldn’t, causing stomach contents to rise up into the esophagus. The lower esophageal sphincter becomes weak or relaxes

due to certain things, such as:

increased pressure on your abdomen from being overweight, obese or pregnant

certain medicines, including:

calcium channel blockers— medicines that treat high blood pressure

antihistamines—medicines that treat allergy symptoms

painkillers

sedatives—medicines that help put you to sleep

antidepressants

smoking, or inhaling secondhand smoke

A hiatal hernia can also cause GERD. Hiatal hernia is a condition in which the opening in your diaphragm lets the upper part of the stomach move up into your chest, which lowers the pressure in the esophageal sphincter. Lifestyle factors like stress, poor diet, gut dysbiosis, poor posture and inadequate sleep can also be underlying con-tributors to GER and GERD. What are the complications of GERD? Without treatment, GERD can sometimes cause serious complications over time, such as Esophagitis, which is inflammation in the esophagus. Adults who have chronic esophagitis over many years are more likely to develop precancerous changes in the esophagus. Additionally, with GERD you might breathe stomach acid into your lungs. The stomach acid can then irritate your throat and lungs, causing respiratory problems, such as:

asthma—a long-lasting disease in your lungs that makes you extra sensitive to things that you’re aller-gic to

chest congestion, or extra fluid in your lungs

a dry, long-lasting cough or a sore throat

hoarseness—the partial loss of your voice

laryngitis—the swelling of your voice box that can lead to a short-term loss of your voice

pneumonia—an infection in one or both of your lungs—that keeps coming back

wheezing—a high-pitched whistling sound when you breathe

What can I do to avoid GER?

In some cases symptoms may be relieved by changing

habits, diet and lifestyle. The following steps may re-duce reflux:

Don’t eat within 3 hours of bedtime. This allows your stomach to empty and acid production to decrease

Avoid foods that may decrease the competence of the lower esophageal sphincter like fatty or greasy foods, chocolate, caffeine, tomato-based foods or spicy foods

Stop smoking. Smoking weakens the lower esophageal sphincter and increases reflux.

Lose excess weight. Overweight or obese people are much more likely to have bothersome reflux than people of a healthy weight.

The Mayo Clinic indicates the following herbs have been used to treat the symptoms of GERD:

Chamomile

Licorice

Marshmallow

Slippery elm When should I seek a doctor’s help?

You should see a doctor if you have persistent GER symptoms that do not get better with over-the-counter medications or change in your diet. Call a doctor right away if you:

vomit large amounts

have regular projectile, or forceful, vomiting

vomit fluid that is

green or yellow

looks like coffee grounds

contains blood

have problems breathing after vomiting

have pain in the mouth or throat when you eat

have problems swallowing or painful swallowing. BULLETINS

Excepted from Welcoa May 2016 Health Bulletin: What You

Should Know About GER and GERD.

chamomile

CICV… to infinity and beyond!!

Always seek the advice of a health practitioner

trained in the use of herbal remedies, as some

can interfere with other medications you may be

taking.

5 Steps to Loving Yourself—Flaws and All!!

Have you ever had the experience of walking past a mirror, catching a glimpse of yourself and thought: “Is that really me?” You may have even said it out loud. (LOL. I did!) It’s interesting that we look at our faces and hair every morning when you’re getting ready for the day, but rarely do you look at your full body. And when you do happen to catch that not so fleeting – sometimes startling – glimpse of yourself, do you find yourself saying things like: “My legs are too thin.” “I hate my stomach.” “I don’t like my laugh.” “I wish I was more outgoing.” “I would love to be taller.” Many of us perpetuate our disapproval of ourselves by saying really mean things to ourselves about our bod-ies. Think about it. Would you ever say the things you say to yourself about your body to someone else? And to their face, no less? The answer is most likely “No”. In many cultures, we often think that we have to look a certain way, go to a certain university, or perform so-cially in some specific way to be loveable and worthy, but this is simply not true. Our true self emerges one way or another so we might as well start embracing it today. Here are 5 steps to help you create a sweet relation-ship with yourself and your body for good. 1. Be kind and loving with your words. When you are kind and accepting with how I talk to yourself, you make much healthier and nourishing choices. Pick one thing that you say to yourself repeat-edly that isn’t kind and replace it. For example: Instead of, “I hate my stomach,” try, “I love and accept myself just as I am.” At first this will feel awkward, but the more you prac-tice, the more likely it will become a habit and you will start to believe it. Yes, it really works! 2. Don’t abandon yourself.

Information provided herein is for educational purposes only and should not be used to replace the care and information received from your healthcare

provider. Please consult a qualified healthcare professional with any health concerns you may have.

What’s on Your Mind? Have an idea for an article or a question about a health topic? Are you enjoying the newsletter?

Click here to send me an email I want to hear from you!

When you neglect to take loving care of yourself—by ignoring your own feelings, judging yourself, numbing out with various addictions or comfort foods, or even holding your friends, family or partner responsible for your sense of worth, you end up feeling needy and insecure. Make a pact to really be there for yourself, no matter what. 3. Feel all your feelings. In this modern, thought-driven society, many of us have lost touch with our feelings. We distract ourselves from them or chide ourselves for having them. In truth, our feelings are guideposts to be honored and under-stood. All feelings are welcome, and they point us to what we need in the moment. Healthy self-love starts by learning to be present and mindful of your feelings, rather than continuing to avoid them. Try this simple meditation and learn how to feel your feelings and then release them with greater ease. This meditation was originally developed by Michelle McDonald and has been adapted it to include “S” for support: Take several minutes of space and quiet to practice. R: Recognize what is happening physically in the body or emotionally. Maybe there is tension in the body or irritation from a conversation, or maybe there is a sense of peace and calm. What is happening? A: Accept whatever your experience is, even if it’s unpleasant. Be with it without trying to change it or judge it. I: Investigate what you are feeling with a sense of curiosity, openness and kindness (everything is welcome). N: Non-attachment eventually occurs after we allow our sensations and feelings to be without needing to change them. We see that we are not our thoughts and not our feelings, and they can instead pass like a leaf in a gently flowing stream. S: Support. Every feeling has a need so after identify-ing your feeling, what would best support you to go

through your day? A simple modification of this prac-tice is to pause throughout the day and ask, “What am I feeling?” or “What do I need?” 4. Cultivate a loving-kindness day. In our busy lives, we often don’t give ourselves the time and space to really replenish. As a result, this causes our nervous system to be agitated and can reinforce the judgmental, reactive mind. Block out some time every day to be unscheduled, slowed down, and engaged in activities that feel really nourishing and loving. This may include: unplugging from technology, eating very simple yet delicious foods, spending extra time in nature, taking a nap, enjoying the company of positive and like-minded community. This personal retreat allows one to cultivate a strong foundation in mindfulness, loving-kindness and wis-dom. 5. You were born to be real, not perfect. I challenge you to doing something imperfect today. Yes! If you normally walk out of your house with make-up on or are always impeccably dressed, don’t. If you always try to say and do pleasing things, say and do what you really feel and need (of course doing so with an intention not to hurt anyone). Be and embrace all of who you are. Rock on with your imperfectly perfect self!

Choosing to dislike your body or other charac-teristics of yourself will only cause a lifetime of anguish. Instead, why not make a choice every day to infuse your mind with kind and loving thoughts toward yourself. This simple practice will transform your life in the most positive and healthy ways.

Excerpted from http://blog.myfitnesspal.com/5-ways-to-accept-your-imperfections-and-be-happier/

Dare to love yourself as if

you were a rainbow with

gold at both ends.