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Archive for October, 2011

Happy Halloween!

I’m not a huge fan of Halloween, to be honest. I’m not really sure why? As a kid I loved it! And, I had some of the best costumes, all homemade, I might add. Nothing over the top that required tons of effort. Most of them were created out of things we had in our house and closets.  Next Halloween I will definitely show these pictures. They are priceless. I was such a cheeseball and loved having people laugh at my costumes. Those were the days…I wish I had photos, but for now I’ll just name a few of my best from childhood.

  • Steve Urkel (from Family Matters)
  • Tim Allen (from Home Improvement)
  • A hobo (my all-time best costume)
  • An M&M (this was repeated many times over!)
  • One of the three blind mice
  • The floor of a movie theatre

I think I enjoyed Halloween more as a kid than I did as an “adult” because it was so much more innocent and fun back then. Once you got to high school and college, it’s really just an excuse for girls to dress up like hookers. I went online and found the following costumes from Buycostumes.com. I mean, seriously, Deluxe Enchanted Queen of Hearts? This is barely even a real thing! Also, this is hideous.

I much prefer humor for my costumes than trying to make something sexy that’s not. I would choose something more along the lines of this guy 🙂

I stuck to my guns in college and rocked this look in college. That bow on my head is obnoxious. And, yes, I was doing cheers all night. Staying in character is key!

Note: I think you get more attention being something funny than being something sexy. The sexy thing is so overdone, and you’ll just blend into the crowd.

So, there are my two cents on costumes.

Moving on, here are a few interesting statistics on Halloween:

  • Approximately 589 million pounds of candy are bought for Halloween. That’s an average of 13.5 pounds of candy per child. (Shape.com)
  • $2.5 billion will be spent on costumes this year. $0.3 billion of this will be spent on pet costumes. (TheStreet.com) Wow, is all I can say.
  • There are 41 million potential trick-or-treaters ages 5-14 years old (Halloweenstats.com)

Now let’s talk candy. My sister and I used to come home with pillow cases of Halloween candy. Pillow cases of it! My dad would take us out for hours while my mom usually stayed home to pass out candy. When we got home, my sister and I would count and trade our goods. My mom is a teacher, so she always had us do fun sorting and math activities that we really didn’t even know were educational at the time; we just thought we were playing with our profits!

I’m really not much of a candy person. I’d much rather have a piece of cake, ice cream, cookies, frosting, pie, etc. But since Halloween really is all about candy, here are some fast calorie counts for you.

  • 3 York Peppermint Patties: 150 calories
  • 2 Fun-Size M&Ms packs: 147 calories
  • 6 Mini 3 Musketeers bars: 146 calories
  • 7 Hershey Kisses: 157 calories
  • 3 Mini Twix: 150 calories
  • 6 Dum-Dum Pops: 150 calories
  • Pop Rocks package: 25 calories (These things take me back to middle school days…)
  • 8 Starburst candies: 163 calories
  • 2 Fun-Size Peanut M&Ms packs: 180 calories
  • 3 Snack Size Almond Joy: 200 calories
  • 16 Sour Patch Kids: 150 calories

I’m really not a strict “calorie counter,” but around holidays I think it’s good for me to have a gauge on what exactly is going into my mouth. Otherwise, my pants may not fit and, I really would have to wear that Gumby costume.

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What are you being for Halloween? Do you like the holiday better as an adult or was it more fun as a kid? What’s your take on sexy costumes?

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Fall is just such a busy season. It seems like we rarely have a weekend at home to just hang out without a schedule, visitors or travel. Last weekend was the first of three “away” weekends in a row. We went to Notre Dame to cheer on the Irish to victory  watch the Irish beat themselves again. At least it was a beautiful day, and many of our friends were in town for the game, making it a fun, but exhausting weekend.

And now I’m back with the second pumpkin recipe I’ve tried out this season. Pumpkin oatmeal muffins.

First off, I wish everything I cooked and baked came out perfectly. But, sometimes they don’t. I’m still up in the air about these pumpkin oatmeal muffins, mainly because I’m unfamiliar with how pumpkin actually cooks and bakes. Are they supposed to be extremely moist and less “bread-y” than regular muffins? They tasted great, but I’m just not sure if they came out properly due to the texture. Maybe this is just how pumpkin “works.”

I tried Tina’s Pumpkin Oatmeal Muffins. While they were good plain, they were definitely better with some butter spread on them. But then again, what isn’t better with a big smear of butter? At least I’m using Earth Balance and not the real stuff 🙂

This recipe is healthy and is packed with nutrients. Having healthy muffins on hand is a great way to add variety to my breakfast and snack choices. And, they are easy to make. Just mix everything together and put into a muffin tin. Done.

Recipe:

Makes 12 muffins

Ingredients:

  • 1 cup all-purpose flour
  • 1 cup oats
  • 1/2 cup packed brown sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/4 cup canned pumpkin pie mix
  • 1 egg
  • 1 tbsp canola oil
  • 1/2 tsp cinnamon

The original recipe also calls for raisins and walnuts. I didn’t add them, but next time I would add the raisins. I think they would add a nice, sweet flavor to the muffins.

Instructions:

  • Preheat oven to 375 degrees.
  • Coat muffin tin with non-stick cooking spray or line muffin cups. *Next time I would not use muffin cups. They were hard to peel off, so I would go with non-stick spray.
  • Combine all ingredients in a mixing bowl; blend well.
  • Pour batter evenly into muffin tins.
  • Bake for 18-20 minutes. (I cooked mine for 25. They were definitely not done after 20 minutes. Maybe it’s our oven?)
  • Allow to cool and enjoy!
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Have you baked with pumpkin? What do you think of its texture?

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Good news! My leg soreness has finally started to subside. After work I went to the gym and completed the 3-2-1 treadmill workout I’ve become obsessed with and rolled out my quads and hamstrings with a foam roller. I really think the foam roller worked wonders. In fact, Julie just wrote a quick post about foam rolling. Check it our if you’re interested.

I’m finally starting to walk normally again, thank goodness!

Now, let’s make the natural transition to talking about crab. The food. I had my first experience with crab this week. Real crab. Staring at you in the face, crab. Have you ever had it?

We had a fun double date with our good friends, Matt and Maura. John and I have tried to go to Fish Bar a few times, but the wait is always very long. And, it’s a fairly expensive restaurant. So, until this week, we’ve never had the opportunity to go.

But this week we reserved a table for Fish Bar’s first Crab Boil. It came with a pretty hefty price tag, but it was all you can eat crab, vegetables, drinks and dessert 🙂 Perfect!

Good thing we had Maura there with us. She’s from Maryland and knows all about crab. I, on the other hand, needed some instruction.

We were served bowls and bowls of crab.

I enjoyed the “crab experience.” Seeing as grapes are my favorite fruit because there is no “work” involved to eat them, cracking crab to find small bites of crab meat doesn’t necessarily go hand in hand with my general selection of “easy” foods. It takes a lot of work to get to the crab meat, and I don’t know that you could ever really get full off of crab. I would feel such a sense of accomplishment when I found a lump piece of crab meat (which happened about once per crab).

It was a fun activity to do with friends. If you have the chance, I would definitely recommend it.

Talking about crab takes me back to my high school graduation open house.

Ha! Check out that picture! Blast from the past!

My friend, Kaitlin, and I had a joint party at my house, and her mom made the best crab salad I have ever had. It was obviously delicious, considering seven years later I am still thinking about it. I will have to get that recipe to share with all of you!

Happy Wednesday, everyone! The week is halfway over 🙂 And, I’ve got homemade chicken noodle soup cooking in the crock pot. I didn’t follow a recipe, so here’s to hoping it turns out!

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Are your favorite foods ones you “work for,” like crab, or “easy foods,” like grapes?

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Pumpkin Cookies: Mix It Up!

First of all, check out the beautiful flowers John brought home to me. He sprung for the $9.99 bouquet from Trader Joe’s! I’m so lucky 🙂

I recently had my first baking experience with pumpkin. I know I’m a little late to jump on the pumpkin bandwagon, but I am telling you, this stuff has been hard to come by! I finally found it at the grocery a couple of weeks ago and was determined to try out some recipes.

Before we get to that, let me just start by saying I still cannot walk due to one of Sara’s workouts I tried last Friday. My quads started spasming (is that even a real word?) in the first set of the circuit, which I’m pretty sure is not normal, but I went ahead and finished the whole workout. Not sure if that was a wise decision or not, but oh well. I figure it’s just because I rarely never do circuit workouts. I definitely pulled some muscles, so I’m hoping that as I continue to do the routine, the post-workout “awkward walk” will not last as long 🙂

Here is the circuit, with 12-15 reps for each exercise:

  • Squats (I used a 15 pound bar)
  • Sky dives
  • Walking lunges the length of the weight room (7.5 weight in each hand)
  • Chest press (30 pounds)
  • Back extensions
  • Incline chest press (30 pounds)
  • Tricep dips (body weight)
  • Lateral and front shoulder raises (7.5 pound weight in each hand)
  • Various ab exercises

Repeat the circuit three times and call it a day! (Or a week if your muscles are as sore as mine!)

Now for the good stuff. Cookies. Seriously, what could be better? I had a big day ahead of me…most of my girlfriends from Indianapolis were in town to visit and I was hosting the sleepover. Bye John! So I got up that morning to make some pumpkin goodies.

As a first time pumpkin baker, I really wasn’t sure what to expect. I love pumpkin pie though, and the food blog world is exploding with delicious pumpkin recipes, so I figured pumpkin sweets would be right up my alley. I started with Julie’s Two Ingredient Pumpkin Spice cookies.

These babies were good and were so easy to make. I knew I couldn’t mess anything up too terribly because there were only two ingredients for the cookies. Unfortunately, the grocery didn’t have a Spice Cake mix, so I used a Carrot Cake mix. I figured it was the next closest thing to a Spice Cake.

Mix a can of pumpkin with Carrot Cake mix and there you go ladies (and gentlemen if any of you are reading this). I actually ended up freezing half of the dough because it made so much! I also ate at least a cup of the dough. I like to pretend dough eating doesn’t count 😉

These cookies were the fluffiest things I have ever baked. A decent number of my previous baking products have come out flat or burnt, so these were definitely more on the successful side.

I modified Gina’s Pumpkin Cream Cheese Frosting to put on the cookies. This would be a great recipe if I had used pumpkin, but I didn’t want to open a new can and only use half of it, so I left the pumpkin out. I’m so frugal! The pumpkinless frosting was okay, but I wouldn’t recommend it. If I had to do it over again, (which I’m sure I will), I would either make the Pumpkin Cream Cheese Frosting properly, or I would would use Gina’s Regular Cream Cheese Frosting recipe. I should have thought of this earlier, but obviously I didn’t. So, I’m giving you both of the recipes.

Recipe (Regular Cream Cheese Frosting)

Ingredients:

  •  8 oz 1/3 fat Philadelphia Cream Cheese
  • 1 cup powdered sugar
  • 1 tsp vanilla extract

Instructions:

Mix everything together. Spread on cookies. Top with cinnamon and pumpkin pie spice. Enjoy!

Recipe (Pumpkin Cream Cheese Frosting)

  •   8 oz Philadelphia 1/3 fat cream cheese (do not use fat free)
  • 1/2 cup pureed pumpkin (canned is fine)
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 5 tbsp packed brown sugar

Instructions:

Mix everything together. Spread on cookies. Enjoy!

 Recipe: Two Ingredient Pumpkin Cookies

  • 1 Box either Carrot Cake or Spice Cake mix
  • 1 can of pumpkin
Instructions:
Preheat oven to 350 degrees. Combine cake mix and pumpkin together. Place cookies on baking sheet and bake for 10 minutes. Enjoy!
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Have you done any killer workouts lately?

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Last night Chicago had a fall storm. Who has ever heard of a fall storm?! I haven’t, and I’ve lived through 25 falls now. The lakefront path was closed down due to extremely high waves, high wind (around 50 mph) and heavy rain. Book your tickets to visit us in Chicago 😉  It’s really great!

The rain was insanely loud on our windows last night but stopped just in time for us to make it to our morning workout. I more or less did a repeat of the 3-2-1 treadmill routine that I completed yesterday. Then, I rocked some new ab moves that I got from Sarah. Come on abs! It’s your time to shine! I know you want to 🙂

So, last week I read this article on Self about exercise and appetite and thought it had some valuable information about, well, appetite and exercise.

It’s true, exercise makes us hungry. It’s a slippery slope, this exercise thing, because on the one hand, you have to exercise to be healthy, but on the other hand, you can’t reward yourself the way you completely deserve (a large soft serve ice cream with health bar topping).

Holy cow. This has 940 calories. Enough said.

Actually, this is exactly the type of thinking that Self addresses, along with many more helpful tips on how to properly fuel your body for your workouts and not destroy all of your work with poor eating choices.

So, after a workout our bodies crave the energy we just used up (i.e. a large soft serve ice cream), and guess what folks, this desire to eat tends to hit women harder than it hits men. They have it so easy! Self identifies a few thought patterns that should be thrown out the window if you really want to reap the rewards of your workout.

  1. The “exercise halo.” Most people overestimate how many calories they actually burned, therefore thinking that a candy bar will burn right off. Not so. Drop the Snickers.
  2. The “afterburn effect.” Even very intense exercise lasting more than 45 minutes only burns 100 calories (or less) post-exercise. Bottom line: skip the post-workout snack. Put away the chips and salsa, save 100 calories. In a week, you’ll save 500.
  3. “Last thing eaten is the first thing burned off.” Wrong. Women eating sugary foods (candy, white bread, sugary cereal) before exercising burned 55 percent LESS fat than those who had non-sugary food (oatmeal, yogurt). And really, a candy bar before a workout?!

So, it’s pretty obvious that what you eat can have a significant effect on how much your body really gets out of a workout. Here is an outline of the most beneficial snacks and meals pre-workout:

Intensity of workout Length of workout How long before workout? What to eat
Low intensity Less than 60 minutes Less than 1 hour Piece of fruit or bottle of water
Low intensity Less than 60 minutes More than 1 hour Low-fat yogurt with granola, piece of fruit, or turkey on whole wheat bread
Low intensity More than 60 minutes Less than 1 hour A few whole wheat crackers, 1 string cheese, or Luna bar
Low intensity More than 60 minutes More than 1 hour Whole grain cereal with skim milk, blueberries or hard-boiled egg
High intensity Less than 60 minutes Less than 1 hour Toast with jelly, or sports drink
High intensity Less than 60 minutes More than 1 hour Whole wheat wrap with veggies and eggs, or PB& J on whole-wheat
High intensity More than 60 minutes Less than 1 hour 1 cup dry cereal with raisins, or regular crackers with jam
High intensity More than 60 minutes More than 1 hour Whole wheat bagel with reduced fat cream cheese, 2 slices of turkey, or 1 cup cooked oatmeal with skim milk and sliced banana or raisins

Note to self: Nowhere does it say Fiber One bar, my personal favorite. Bummer. Bring on the toast!

For me, avoiding the pre-workout munchies is easy. I don’t really eat anything since I get up at 6 am (except on weekends. See Fiber One bars.) Post workout? Now that’s a different story. Chips and salsa? Yes please! A handful of animal crackers? Of course. A few bites of a homemade pumpkin oatmeal muffin? Absolutely. I’m beginning to think this is one of the reasons my abs haven’t made themselves visible yet.

Post workout bites (here is where I really need to pay attention):

Running or biking: Have a carb-rich snack, like whole-grain cereal or fruit within 30 minutes of exercising. Your body needs to refuel quickly.

Swimming: Swimming really works up an appetite because your body loses heat, which prevents the release of hormones that suppress appetite. So, when you’re finished swimming, have a hot drink to warm up first. If you’re still hungry, opt for a healthy snack.

Strength training: Protein! You need 10-15 grams of protein within an hour of your workout in order for your body repair muscle and to prevent wear and tear. Egg on whole wheat toast? Yum.

So, there you go. And, there I go. Its time the hard work paid off. Even if I don’t exactly follow the recommendations in this post, I’m going to try not to completely negate the sweat sessions by using more common sense when it comes to food. I’m on a mission. Who’s with me!?! Anyone?! Bueller?!

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What do you eat pre-workout and post workout?

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The alarm went off at 6:03 this morning. John told me to sleep in. At first I thought it was a great idea and planned to go to Zumba tonight. But, my mind was already awake. I tried to go back to sleep for 10 minutes and just couldn’t. I hopped out of bed, threw on my workout clothes and went to the gym. Note: It was freezing and raining, and now I’m remembering why I struggle living in Chicago during the colder months, which typically take up a good 75% of the year.

Anyway, I’ve been meaning to kick my own butt in the gym since I’ve realized I rarely do and completed Kristin’s 3-2-1 treadmill workout. If you haven’t seen her blog, check it out! It’s one of my favorites! I made a few speed changes (no shock there), so mine looked  like this, at 1% incline:

  • Minute 0-1, Speed 4.0
  • Minute 1-3, Speed 6.0
  • Minute 3-5, Speed 6.2
  • Minute 5-8, Speed 6.3
  • Minute 8-10, Speed 6.7
  • Minute 10-11, Speed 7.0
  • Repeat minutes 5-11 three more times
  • Minute 29-32, Speed 4.0
  • Minute 32-35, Speed 6.3
  • Total Distance: 3.5 miles

I loved this workout! I was pushing myself and definitely worked up a sweat. Oh, and about two minutes into my run I saw in the reflection that my shirt was on backwards again! Seriously, who does this?!? I just left it until I finished my run and turned it around before doing some abs 🙂

Now, on to one of my most recent creations in the kitchen. Get ready to drool.

I cannot say enough about Gina’s recipe for Lightened Up Chicken Divan. To be honest, I don’t even know what chicken divan is…but it looks like a casserole and that was enough to send me running to the grocery for ingredients to make this bad boy.

Casseroles have such a bad wrap…and rightfully so. (Pause: I just looked up whether I should say bad rap or bad wrap. Turns out, it’s bad rap (with an “r”). A bad wrap (with a “w”) is just a sandwich wrap that’s not very good. But, I think “bad wrap” is more appropriate for a food and health blog, so I’m using it.) Most of them are loaded with fat, salt, cream, butter, flour, etc. And that’s what makes them so good! But I tell you, this has loads of flavor, is completely filling, could feed an army (okay, so it only lasted for two nights in our house…for two of us) and is healthy!

Hallelujah! Let’s eat!

To get started, season four chicken breasts and grill until just about cooked through. About five minutes on each side. Cut into bite size strips.

And now, let’s talk blanching. Raise your hand if you know what this means? Good for you, smartypants. I had heard of blanching but had never actually done it until now. Basically, you boil your vegetable (in this case, broccoli) for 2 or 3 minutes and then drench it in cold water to stop it from cooking. Check it out…my first blanch!

Isn’t it beautiful?

Now you’ll want to get started making the sauce. Oooh the sauce! Rich, cheesy, creamy…

Heat a medium skillet and add the oil and butter. Once the butter is melted, add the garlic and onions. Sprinkle in the flour and whisk until smooth. Stir in the broth, milk and wine and bring to a boil. Remove from heat and load on the cheese (well, half of the cheese). Stir. Mmmmm. It’s perfect!

In a 9 x 13 pan, put the broccoli in the bottom. Cover with half of the sauce.

Then, add the chicken and add the remaining sauce. Add the remaining mozzarella cheese, parmesan cheese and breadcrumbs on top. I’m giddy just typing this post!

Bake for 30 minutes and devour.

And, if you’re like me, your plate will look like this when you’re finished.

Mom, aren’t you proud of where my fork is? Four o’clock. I still have good manners 🙂

I hope you enjoy this as much as I did. John requested it for dinner again this week!

Recipe:

Ingredients:

  • 1-1/2 lbs broccoli (3 large heads) chopped
  • 24 oz boneless skinless chicken breasts (or 18 oz cooked)
  • salt and fresh ground pepper
  • 1 tbsp butter
  • 2 tsp extra virgin olive oil
  • 2 cloves garlic, crushed
  • 2 tbsp shallots, minced (onions would work too)
  • 4 tbsp flour
  • 1 cup fat free chicken broth
  • 1 cup fat free milk
  • 2 oz dry sherry (white wine would work)
  • 6 oz shredded reduced-fat mozzarella (original recipe calls for swiss)
  • 1/4 cup grated parmesan cheese
  • 1/4 cup seasoned whole wheat breadcrumbs
  • cooking spray

Instructions:

Preheat oven to 350°. Grease a 9 x 13 inch baking dish with cooking spray.

Season the chicken with salt and pepper. Using a grill pan or Forman grill, saute chicken on medium-low heat on both sides until browned, and just about cooked through, about 5 minutes on each side. Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.

Heat a medium skillet on medium heat. Add the butter and oil until melted and then add garlic and shallots. Sprinkle the flour and whisk until smooth. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in half of the mozzarella cheese. Season to taste with salt and pepper.

Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli. Arrange the chicken on top and cover with remaining sauce. Sprinkle the remaining mozzarella cheese, grated parmesan and top with breadcrumbs. Spray a little oil on top.

Bake 30 minutes, serve hot.

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Have you ever noticed you were wearing a piece of clothing the wrong way? What did you do about it? Leave it and make a fashion statement or change it?

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There’s something about breasts. There just is. Whenever the word “breasts” or “boobs” is said, my ears perk up a little bit. Don’t yours? They’re just an interesting topic of conversation.

I’ll be the first to admit it, I have the world’s smallest breasts. Seriously. I used to wonder (and sometime still do) whether or not they would ever get bigger. But, at 25 years old and no bigger than I was in eighth grade, I have learned to embrace what I have been given and to move on with life. After all, you always want what you can’t have. I have a few friends with very large breasts who find them annoying and sometimes painful. For me, I could run a marathon without a sports bra and probably wouldn’t notice anything different than if I had one on. (Okay, that’s a lie. I did forget to wear one once to go to the gym, and it was a little bit weird. I put my sweatshirt on to feel a little less awkward.) But, my breasts are mine and boys don’t have them (not like we do, I mean) and that’s what makes them special. They play a large part in feeling “womanly” and “sexy.”

Based on my own memory, Breast Cancer Awareness Month really became public in a big way a few years ago when NFL teams started wearing pink as part of their uniforms. Now, college football teams also wear pink. (Too bad that’s not Peyton Manning instead of Curtis Painter. Come on Colts!)

(Interesting how it’s something men do that make millions aware that October is Breast Cancer Awareness Month. Nonetheless, it’s great to have teams promoting awareness.) I’m sure many women’s teams wear pink this month as well. There are hundreds of races all over the country to raise money for breast cancer research and thousands of athletes who participate in them to support the cause. In fact, I participated in my first walk for breast cancer my sophomore year of high school when my English teacher was battling the disease.

So, in an effort to bring even a little bit more awareness regarding breast cancer, here are some statistics from Cancer.org:

  • Breast cancer is the second leading cause of cancer death in women, behind lung cancer.
  • The percentage that breast cancer will be the cause of a woman’s death: 3%
  • Breast cancer survival rates have been decreasing since 1990, especially in women under 50, due to early detection and regular screenings.
  • There are more than 2.6 million breast cancer survivors in the U.S.

And Health.com provided a list of celebrities who have battled or are currently battling breast cancer:

  • Cynthia Nixon, 40
  • Sheryl Crow, 44
  • Edie Falco, 40
  • Kylie Minogue, 36
  • Elizabeth Edwards, 55
  • Robin Roberts, 46
  • Christina Applegate, 36
  • Melissa Ethridge, 43

And, as you have probably heard, Giuliana Rancic was recently diagnosed at age 36.

Health.com also debunked common myths about breast cancer:

  • Myth: Only women with a family history of breast cancer are at risk. Reality: Roughly 70% of women diagnosed with breast cancer have no identifiable risk factors for the disease. If someone in your immediate family has or has had breast cancer, your risk nearly doubles.
  • Myth: Wearing an underwire bra increases your risk of getting breast cancer. Reality: The type or tightness of bra does not affect your chances of getting breast cancer.
  • Myth: Most breast lumps are cancerous. Reality: About 80% of lumps found in women’s breasts are benign.
  • Myth: All women have a 1 in 8 chance of getting breast cancer. Reality: Your risk rises with age. A woman has a 1 in 233 chance of getting breast cancer in her 30’s and a 1 in 8 chance by the time she’s 85.
  • Myth: Small breasted women have a smaller chance of getting breast cancer. Reality: Size doesn’t matter.
  • Myth: Breast cancer always comes in the form of a lump. Reality: Breast cancer symptoms can also be skin irritation, swelling and nipple pain.

So ladies, it’s a crap shoot. What we need to do for ourselves is to go to the doctor, get examinations, do self examinations, eat healthy foods, exercise and be advocates for our own health.

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