"Care for Women by Women"
1600 Sixth Avenue, Suite #117, York, PA 17403

Women's Institute for Gynecology & Minimally Invasive Surgery, LLC.

(717)840-9885

Fact vs. Myth – Is Tubal Reanastamosis Right For You?

 

No one is you and that is your superpower.

Sometimes, life throws a curveball. It happens to all of us.

For a variety of reasons, you might have gotten your tubes tied in the past. But maybe things changed? Life may have taken a different path.

If you’ve been considering tubal reversal surgery, known as tubal reanastamosis, you may have heard some rumors, so we’re here to set the facts straight!

Myth #1: Surgery to reverse tying your tubes can cause heavy, painful periods

Sometimes, having your tubes tied can cause heavy or painful menstruation, along with up and down emotions. Reversing that through surgery does not change the flow.

Myth #2: Having a tubal reversal means you’ll have twins or triplets

Both fertility drugs and in-vitro fertilization procedures increase the risk of having twins or triplets. A tubal reanastamosis does not affect that risk.

Myth #3: IVF will be a more successful option than a tubal reversal surgery.

There are many factors that go into this, but it all depends on the type of tubal ligation, age, and other pelvic conditions of the woman.


Myth #4 Tubal reversal surgery is very costly.

While the procedure is not often covered by insurance, it can be much more affordable than other fertility treatment options. The surgery is normally an outpatient surgery, with a patient going home the same day. The one-day and one-time treatment keeps the costs lower than other fertility treatment options.

Myth #5: A tubal reversal procedure means future pregnancies have a high risk of being ectopic (in the fallopian tubes and not viable)

There is about a 10 to 15 percent chance of ectopic pregnancy following tubal reanastamosis, but careful monitoring regularly can detect them early and avoid potentially severe complications.

If you (or a family member or friend) are thinking about tubal reversal surgery, it’s a real possibility to help with future family plans. Schedule a visit today and we can talk it through!

Schedule a visit with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. Tubal reversal surgery is one of many services we provide for women. If you’ve had any trouble with pelvic pain, UTI’s, or heavy bleeding, we can help!

Essence of Wildflower

 

I’m thankful to have a family who takes eating as seriously as I do.

I think of Thanksgivings as having the same traditions year after year, but also new things as our family grows and changes. We have some of the same recipes passed down to new generations, but maybe we also watch a new kids’ movie or play a new game as a family.

New traditions aren’t always great, though. Check out some of the odd habits millennials have brought to the Thanksgiving table! It’s hilarious!

https://www.youtube.com/watch?v=x1hLREgL194&feature=youtu.be

I think my favorite is the essence of wildflower. Or the really exclusive tribe.

Happy upcoming Your Welcoming, friends!

Whether a millennial, a gen Xer, a boomer, or any other generation, we all need annual checkups. If you haven’t had one in awhile, take time to make an appointment today! It’s quick, and our staff is caring and attentive.

Schedule a visit with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. Before we get too far into the holiday season, now’s the time to have a checkup, to make sure you’ll be at full speed for you family and traditions!

The Lost Gloves and Pie

The real gift of gratitude is that the more grateful you are, the more present you become. - Robert Holden

As those leaves change, then fall, and then I get my warm winter coat out to wear every morning, this season brings so many thoughts. The nights are darker, sooner; the lights shining from houses and businesses seem friendly in the dark and cold; and I’m constantly looking for my gloves. Pumpkins are, of course, everywhere, reminding me of pumpkin patches and hayrides when I was a child. And “helping” to rake leaves, then jumping in the pile with all its crunchy fun!

This time of year there’s also so much preparation for the big event: a meal that lasts practically all day. And the feelings that come with it: remembering all the things in our lives we’re grateful for. It can be hard, sometimes, amidst the pain and suffering we see around the world, but I think that reminds us even more of the many blessings we have and to always be ready to lend a hand.

One of the blessings in my life that I tend to think about most often around family is our health. More time with close friends, immediate and extended family is a gift. And making sure we’re in the best shape we can be to have that quality time is key. If you haven’t had an annual appointment where we’ll check for signs of breast and cervical cancers, diagnose any issues you’ve been having, and make sure you are well and thriving, please make an appointment today! And then we can all enjoy that pie, knowing everything has checked out.

Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Especially before the holidays get busy, now’s the time to schedule a visit! Call us at 717-840-9885.

The Tough, The Annoying, and The Listening

 

I can be changed by what happens to me. But I refuse to be reduced by it. ~Maya Angelou

Sometimes pelvic pain is an ongoing issue that recurs at random. And it doesn’t have to be!

Our patient Angie had suffered with endometriosis that was at an extreme level and very painful. Through carefully listening to her we were able to find the right treatment for her situation.

Angie came back to us for her annual visit, and we began investigating problems we saw within her breast tissue. After we found Angie had stage 3 breast cancer, we realized it was going to continue to grow because of her hormones. We broke the news to her and stayed with her while she absorbed the intense path she would need to walk. Angie had a full hysterectomy, and through it all has been as bubbly and sweet as ever.

These situations aren’t every day. They are hard to hear, hard to go through, and hard to witness.

We see these tough things. We make sure to really listen to patients, to get all their fears and concerns out, and then begin to build a plan that works for them and provides the best care we can for the problem. Whether it’s a major life change such as breast cancer or severe endometriosis or an annoyance such as a yeast infection or UTI, we will listen to what’s going on and work on a solution that meets your needs.

If you haven’t been able to make an annual checkup in a while or have a concern you just haven’t had the time to make it in to visit for, now’s the time. We can make sure you see a caring provider and you get the best plan for your life!

I hope to see you at our practice soon. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you’re busy, learn more about our practice from the comfort of your home with this free webinar: http://ewebinars.com/webinar/?trackingID1=XXXXXXXX&trackingID2=YYYYYYYYY&landingpage=default&expiration=default&memberid=9869&webid=5fbdv48150

Are You on a Rollercoaster?

 

Worry less. Smile more. Accept criticism. Take responsibility. Be quiet and listen. Love life. Embrace change.

Women are twice as likely as men to develop depression and anxiety disorders. – Shape Magazine

Hormones are like an on-again off-again boyfriend. Sometimes you love ‘em, sometimes you hate ‘em. Unfortunately, they exist in your body and they’re part of how your brain and other systems function.

Here are some basics about hormones:

  • - Estrogen acts as a natural high and stabilizes your mood.
  • - Progesterone can be more of a downer
  • - Seratonin, a chemical that rises and falls with estrogen with low levels causing depression and anxiety

While there are certainly other hormones at play and more to explore, that’s the basic level of interaction. Now, when things go awry with these hormones, that can cause anxiety or, for a longer period of time, depression. Which is no bueno.

One thing that can perhaps help with your hormones is knowing when you might be at risk for things going downhill. Track your mood changes, be aware of the warning signs that rough times might be coming, and be sure to share with your doctor any family or personal history of PMS, depression, and anxiety.

Major times that can cause hormonal issues:

  1. Before your period, you can experience premenstrual syndrome. Up to 85 percent of women have at least one symptom of PMS, according to Joseph T. Martorano, M.D., a psychiatrist. These range from sadness and anxiety to irritability, as well as physical issues such as bloating and headaches. These symptoms can last for between 2 and 21 days, and sometimes can be incapacitating. While women suffering from PMS have the same regular fluctuations in estrogen and progesterone that we all do, our brains might be more sensitive to the hormone level changes.
  2. During and following pregnancy, prenatal and postnatal depression can be a major problem. Many don’t seek treatment, as we don’t want to appear sad or weak when we’re supposed to be happy or joyful. Pregnancy has huge hormone shifts as both estrogen and progesterone levels shoot up, and the stress hormone cortisol also rises. These jumps in hormones can mess with our brain chemistry. Then, after birth, hormone levels fall quickly, and we often sit in sadness, crying, having trouble sleeping, and plagued by anxiety. In a normal case, that can last for a couple of weeks, but if it goes on, you should seek treatment.
  3. Stress also changes our brain chemistry, reducing serotonin in our bodies. Other hormones are then released to help the brain manage the stress. But when the stress continues over long periods of time over and over again, the stress hormones begin to be emitted even for small stressors. And then basically, our bodies forget how to relax because of the continual production of stress hormones. Our moods suffer, along with our body from headaches, nausea or indigestion, and fatigue. And as our estrogen and progesterone dips and rises with our menstrual cycle, the stress hormones can combine to cause significant effects on your mood. Different hormones interact and magnify the effects.
  4. Medications can also affect mood swings. Hormonal birth control can contribute to feeling down, although in many cases it can help to regulate moods. Depending how our brain chemistry already interacts with hormones will predict the responses to hormonal birth control Fertility medications and some other drugs can also make hormones dip or rise at intense levels.

While all these instances can naturally occur in our lives, that doesn’t mean we should be aware of them and seek treatment if we’re suffering. Hormonal imbalances are a biochemical disorder, and they can and should be treated.

If you’ve been struggling with mood swings, low lows and high highs, it’s not something you need to suffer through because that’s how life goes. We have the knowledge and abilities to help treat your issue and make sure you’re living and enjoying life to the fullest every day!

Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you’ve got concerns about your hormones or another women’s health issue, make sure to come in and see us soon!

Where’d It Go??!

 

Laughter is the sound of the soul dancing. - Jarod Kintz

Fall is full of so many good things – leaves crunching on the ground, the snap of cold in the air, hot apple cider and cozy sweaters. And Halloween candy!

But even better than Halloween – the hilarious videos parents take, pranking their kids after the night of candy hoarding.

Check out these classic reactions from Jimmy Kimmel’s annual collection:

https://www.youtube.com/watch?v=N1pTZTHZF4E

So funny! If you laughed so hard you peed a little (what – does that only happen to us??), make an appointment and we can help keep that from happening.

If you’ve got any other issues cropping up or pain you’ve been facing, come in to see us and we can come up with a plan to take care of it. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. So many things women think are just part of life – urinary control, painful periods, heavy bleeding, pain in your pelvis. All of these are treatable! Make an appointment today. 

Boots and Cider or Work and Coffee?

 

Your calm mind is the ultimate weapon against your challenges. - Bryant McGill

When the weather turns and I walk out the door in the morning on my way to work, the crisp air calls to me. I know I need to pick up coffee and get into the office to start in on my daily paperwork and patient visits, but all I want to do is head to a hiking trail with my sturdy boots, have a cup of hot cider on the way, and spend the day out in the calm and serenity of nature.

I find fall to be the most peaceful time of year. The air always smells sharp and new. The sun still filters down most days, but it now joins with twirling leaves as they fall and an earlier and longer twilight. Being outside in nature brings me the most prevailing sense of tranquility.

Peace of mind can be hard to come by in our busy, rushed days. One way to feel a sense of calm is by getting a regular checkup or seeing a doctor about that ongoing problem you’ve been having. We know it means taking time out of your day, but think how much better you’ll feel knowing everything is as it should be – or pinpointing the exact problem and coming up with the right treatment plan for your life. You’ll get that same sense of peace, knowing you’re healthy (or on your way to being so) and can go about your business thriving, not just surviving.

I hope to see you at our practice soon. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. You can find out more about us by checking out our free webinar: http://ewebinars.com/webinar/?trackingID1=XXXXXXXX&trackingID2=YYYYYYYYY&landingpage=default&expiration=default&memberid=9869&webid=5fbdv48150 

You Wouldn’t Think I’d Admit That

 

Don’t just fly; soar. - Walt Disney

Believe it or not, I know that coming to an annual gynecological exam might not be everyone’s favorite thing to do. I know, you wouldn’t think I’d admit that.

But for Lynn List, she shared with us that she does enjoy her annual visit!

We go out of our way to really listen to our patients, not just process another chart on our schedule. We remember that all women are different. While we face many of the same ups and downs in life, our bodies have all been through different things, and have gone through that path differently. We make sure we find out exactly what you as an individual patient are going through, what concerns you might have, and take the time to talk with you.

For Lynn, she always feels cared for when interacting with our staff, and has a good time on her visits because we treat her as a partner in her health, rather than a process or just one patient of many.

If you’re looking for individual care that pays attention to your needs instead of just running through the day, schedule an appointment with us today!

Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. We take our patients seriously and make sure their concerns and wishes are front and center. Come in for a visit and see!

An Apple (Pie) a Day

 

Wherever you go, go with all your heart. - Confucius

Pie makes everything in life better. And this time of year, those apple pies can’t be beat. We found a simple, easy recipe to make “the best apple pie you’ve ever eaten.” So whether you pick apples, grab some at the market or the store, pull this up and you’ll be able to have delicious pie in no time!

https://www.youtube.com/watch?v=Su-5i1-_7es

Pie isn’t quite everything in life – making sure you’ve got your health and can do everything you want to do – now and in the future – is also important. If you’ve got any health issues that have become a nuisance, questions you’ve been meaning to ask, or just haven’t been for a yearly checkup in quite some time when we can catch dangerous situations before they become a problem, please make an appointment to come in today!

I hope to see you at our practice soon. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. We’ll make sure you’re comfortable, not kept waiting, and seen by a caring provider who wants to listen to you. 

Yogurt and Berries Do What?

 

He said, “One life on this earth is all that we get, whether it is enough or not enough, and the obvious conclusion would seem to be that at the very least we are fools if we do not live it as fully and bravely and beautifully as we can.” - Frederick Buechner

While we’ve been discussing apples all month, it’s not the only fruit that can help your health. Turns out berries, grapes, and other foods can help keep your body comfortable and thriving.

Many of us struggle with infections or issues with our urinary tract. Whether it’s from aging, childbirth, or you’re just prone to problems, it’s no fun.

Foods to help

  • Berries can be helpful to protect against infection – by up to 34 percent if you drink a glass of berry juice every day.
  • Having a cup of yogurt or other fermented dairy can decrease your risk of urinary tract infection by up to 80 percent. Studies also show it can help prevent bladder cancer.
  • Garlic can protect your bladder from growing and spreading cancer, and be helpful for your kidneys, according to various studies.
  • Antioxidants can help maintain the health of your entire urinary tract, and foods containing them include cocoa, apples, grapes, peanuts, and cinnamon.

Small things like choosing healthy foods can make a big difference in your health. So bring on those fruits, spices, dairy, and other items to help keep urinary tract issues at bay!

If you’ve got a urinary problem that’s been affecting your life, make an appointment to come in and we’ll find a solution for you. Urinary problems can often be addressed and aren’t just a matter of life’s course – come visit us today!

Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. You’ll be welcomed and cared for at our practice – rather than uncomfortable and hustled in and out. Come see us!

Which One is the Juiciest?

 

Do something today your future self will thank you for.

The shiniest, juiciest looking apple always seems to be on the tallest branch.

At least, that’s what I remember from going apple picking with my kids a few years back. Every year, we’d visit a local orchard, bring a big canvas bag, and while away our afternoon searching for the best, brightest, reddest apple. And take a few bites along the way, of course.

Eventually, we’d turn the apples into picnic lunches or pies or snacks with peanut butter.

Reflecting back on it, it was not only a fun family activity, but an exercise in good health.

Apples are of course healthy and filling. And it takes flexibility and strength to stretch, reach, stoop, and pick up children to help them reach the best apple. You need energy to help each kid in turn, be “on” through the afternoon, and get home to still continue the day with dinner and more family time.

Your body has to have muscle and stamina to lug the bag of apples up and down the rows.

A healthy body to do all those things is so important – in our own lives, if we have children, and when we’re with friends and family. A lack of nutrition, treatment for a medical issue, or regular checks to keep problems at bay can all impact our ability to spend healthy, energetic time doing what we want to do.

A regular checkup can ensure your health is what it should be, help you put together a plan to get where you want to be, and catch any problems before they become major. Make an appointment to visit our practice today and we can make sure you’re as healthy as you need to be to get the most out of your daily life!

I hope to see you at our practice soon! Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. You’ll feel assured having a good conversation with a knowledgeable practitioner to address anything you’ve been meaning to talk about and make sure you’ve got everything you need to stay healthy. Make an appointment today!

Re: Answer to Your Questions

 

The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have live and lived well. - Ralph Waldo Emerson

When we first met Lori, she had had several friends recommend our practice. I listened to Lori’s concerns, and we discussed several options that first appointment together. One of my practices when interacting with patients is to really listen. To understand what they’ve been struggling with, what their goals are, and how they’re looking for a practitioner to help. Being listened to is something we all crave every day, and it’s important to me to do that for our patients.

Lori also really complemented our staff, and we later talked about how we’re so intentional about our respect and caring attitudes. Coming to the gynecologist isn’t always the most comfortable situation. You have to be very open and sometimes discuss issues and have exams that are not the most enjoyable. It’s probably not something you look forward to. Our nurses always try to chat with patients and make them feel at home, and answer as many questions as a patient brings up. We also try to be prepared and efficient, so visits are quick and as painless as possible.

Gynecology can raise intimate, troublesome questions. You shouldn’t have to live with problems with your health – you can work with a caring, respectful practice to address your issues well. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. We know it can be hard to make time to get to the doctor. Our schedulers are great at working with you to make it fit your life. 

More Painless than Grocery Shopping…Can you guess what?

 

The secret to living well and longer is: eat half, walk double, laugh triple and love without measure. Tibetan proverb

You’ve got work projects. School shopping. Grocery shopping yet again. You need to schedule that oil change. Probably should do some weeding. And put fresh sheets on everyone’s beds.

Sound familiar? A peek into the brain of most women – including me, on a regular basis. Remembering an annual gynecology appointment, much less making time for one, is unlikely to happen.

According to a research by a professor at the University of Pittsburgh School of Medicine, only about 17 percent of women go to a gynecologist annually.

It’s time out of your life, we know. We make it as painless as possible – easy to schedule, reminding you, and staying on time during the day. We’ll get to know how you like to interact with your doctor, make sure we’re addressing any issues or questions you have, and complete our annual checks as quickly and painlessly as possible.

Bottom line for you is that you make sure you catch any problems before they get worse and affect your life and your time with family and friends. Even better, you might have some nuisance of an issue we can correct with simple treatment – improving your life!

Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. It’s worth your while, even just to have the relief of “everything looks great” after your checkup. 

Nothing Means…Nothing?

 

Every woman’s dream is that a man will take her into his arms, throw her into bed…and clean the whole house why she sleeps.

We all know men are different than women. They talk less, so they say. They’re less prone to picking up laundry, or organizing a closet. Why IS that?? Culture? Upbringing? Is it generational?

This video on YouTube tells some of the psychology behind it. And he’s hilarious!

https://www.youtube.com/watch?v=29JPnJSmDs0&spfreload=1

What I learned is that I have unlimited capacity to know everything and do anything J And at least I know when my guy says he’s not thinking about anything….it’s actually true. 

We aren’t the same as men, and we need different health care and have different issues crop up.

To make sure you get the care you need to stay on top of your game as a woman, make an appointment today for your annual checkup. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. You may not know it, but we can help fix minor issues that are getting to you every day. Make an appointment and we can talk about it!

Back to School Checklist

 This is a wonderful day. I’ve never seen this one before. - Maya Angelou

In August, I feel like you can almost smell the new textbooks. The new pencils and the crisp new clothes for the new school year. New markers, new shoes, maybe even a new hairstyle (OK, it was the 80s, so maybe it was a new, bigger set of bangs).

And every year before school started, we had to get our annual physical. Nobody likes getting a shot, but I do remember my doctor making jokes and asking questions, and sometimes giving advice my mom was grateful for. I know it took some planning for my mom, but going to the doctor was worth it. She referred us to a dermatologist for a suspicious-looking mole. Once she caught an ear infection I didn’t know I had – though I had felt like my head was stuffy for a few days, I just didn’t realize that’s what it was.

Visiting the doctor to catch anything serious before it becomes more painful or problematic is important, whether you’re a young child or a grown adult. As we get older, it becomes harder and harder to make time – our schedules get so jam-packed. But so often, you hear stories about not going to the doctor until something became a major problem, or not bringing up a nuisance they thought couldn’t be fixed. In so many of those cases, a regular checkup would have nipped the issue in the bud, or found an easier treatment before the challenge became more advanced.

As we head into fall this year, make time for an annual checkup. There are all sorts of issues we might be able to catch, or even general, everyday situations we can help relieve. We stay on schedule and make sure our patients have time to chat with our practitioners, but also can come and go with ease, not having to spend a long time waiting.

I hope to see you at our practice soon! Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. We’re ready to get to know you in a comfortable and relaxing environment. Make an appointment today!  

I Can Catch That Curveball

 

Sometimes, you think you’re done having children. And sometimes, life throws you a curveball you didn’t expect, and you realize you might, yes, want more children. For Christine Killinger, the longing for another child led her to the yellow pages, where she found the Women’s Institute.

She made many phone calls and booked many appointments before contacting us, looking for the right surgeon. Because tubal reanastamosis, or “untying” your tubes, is no small thing. You need a surgeon who understands what you’re going through, can make you feel comfortable and safe, and can also discuss the options and possible outcomes.

When we first met, I could tell Christine was nervous, but she knew what she wanted. We honestly discussed her options, which was about a 50 percent chance of success. Christine wanted to have as natural an experience as she could with future children. The surgery went well – we were able to do it laparoscopically, which left minimal scarring for Christine. Not only that, but within a few weeks, Christine was able to conceive!

We know decisions about your health and having children can be fraught with emotion, and we place a high regard on caring about our patients no matter what. I went to the hospital and visited Christine after she had both of her future little ones, because we formed an important relationship. I’m so grateful for the patients I’m able to help every day.

If you’re considering a change – whether it be having a little one, looking at a health problem, or even discussing hormone treatment, we’re here for you. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you’re in any pain with your period or regularly in your pelvis, that’s another reason to come visit us. Make an appointment today!  

Don’t Take a Beating

 

I tend to feel so much healthier in the summer – whether because of being outside and around the sun more, or because I’m getting more fresh air, or because I’m out and about doing things unlike winter, when the thought of leaving my house after dark makes me cringe (Who wants to take off their slippers and sweatpants? Not me!).

But regardless of how we feel, some parts of our health actually are worse. Let’s take a quick look at those that might affect you:

  1. Diabetes: for those who inject insulin regularly, it can be more dangerous in the summer. Insulin is absorbed into the bloodstream faster when you’re warm. So monitor your blood sugar levels more closely than usual to make sure your glucose levels aren’t too low.
  2. Kidney stones: one in ten will suffer from kidney stones. In the summer they’re more common, as we’re more likely to be dehydrated and we’re producing more Vitamin D because of sun exposure, both of which result in more concentrated urine with crystals developing.
  3. Rosacea: a skin condition with redness on the face can get worse over the summer, most likely because of sun exposure. Heat and humidity can lead to flare-ups, but sunscreen and staying out of the sun should help.
  4. Your skin: takes a beating during the summer. Please, please use sunscreen with at least SPF 15, as skin cancer is the most common cancer. You can also exfoliate for skin health, wear a wide-brimmed hat, and most of all, skip the tanning bed. It’s just not worth it.

Our health so often takes the back seat to everything else in our lives. I know, my to-do list is just as terrifying! But it helps if we remember that without our health, we won’t be able to spend time with our friends and family, sitting by the crackling fire, with a cold drink beach-side, or moseying along a boardwalk. Staying healthy isn’t just for us, it’s for all of them too. If you have a concern about any of these, or other health problems, schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Facing some irritating issues with your bladder or pelvis? Don’t put them off, make an appointment today!

You Can’t Be Awesome When You’re Hangry

 

I love summer. I love it. The warm sunshine, the colorful flowers, the sound of flip flops – thwap, thwap! You’ve got ice cream, you’ve got iced tea, you’ve got smoothies and lemonade.

In this video, Kid President capture’s some of the most fun parts of summer. AND. There’s even a way to help kids avoid hunger.*Enjoy!

https://www.youtube.com/watch?v=4MlZR691of0

OK, I’m not sure about the sweating, but I definitely agree with the rest. What are your favorite things about summer? Share on our Facebook page!

*While the promotional support for the video has ended, you can still help!

If you want to enjoy every bit of the summer, make sure your body’s in good shape. Schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. You definitely have big summer plans, we know – so make sure your health is taken care of and you’ve gotten answers to your questions – schedule an appointment today

Ice Pops Down Your Chin

 

Whenever I hear the cicadas chirps grow loud and long, I know it’s true: summer has arrived. When I was a little girl, the call of the cicada meant it would be hot, and we would find something cool to do. I would fall asleep at night with my Minnie Mouse bathingsuit on the open windowsill, drying so that it wouldn’t be too damp the next day.

Then, in the morning, as soon as the sun was up, we’d throw on our swimming clothes and flip flops, grab a piece of toast, and head out to beat the heat. Sometimes it was a backyard with a sprinkler. Or a neighbor’s pool they let us use. Other times it was a ride to a creek, or an open fire hydrant, or someone’s slip-and-slide they set up for their birthday. Even if it was just ice pops dripping down our chins, we found something cool and wet to enjoy for the day.

It’s fun to relive memories – and to make new ones. And the best way to ensure that we can spend time to enjoy our years with our family and friends is to make sure we’re healthy and ready for another summer of heat and ice pops and memories.

If you haven’t had a regular checkup in awhile, or you’ve got an irritating problem that you just haven’t had time to get checked (incontinence? Pelvic pain? nasty periods?), please make an appointment today. We make it as easy as possible! Schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. Commit to being your healthiest YOU yet! – schedule an appointment today.

Work it Better Together

 

“Wow, I really regret that workout.” – Nobody. Ever.    

You’re more likely to lose weight and stay fit if you workout with a partner. And why not workout with your significant other? Couples who sweat together, stay together, right? Or at least feel healthier and are energized for more hanky pankyJ

If you want to hit the gym together, that’s great. But it might still be a challenge to workout together – you might have different speeds or goals. We’ve got some strategies for you to employ for success!

What Works Best for Two

  1. You love to workout, but he hasn’t broken a sweat since he was trying to impress girls in junior high: Set manageable goals together. After every four workouts, he gets some sort of prize – coffee giftcard, Amazon card, movie tix, a six pack of beer. After a month, a bigger gift, like concert tickets, will keep the motivation going strong.
  2. You want to get lean and tone, while he wants to really build his muscle: Lift weights together, and you can each have a strategy about what moves and muscle groups you’re targeting. You’ll want to stick with large muscle groups, such as the back, chest, and legs. For you, aim for three sets of 12 to 15 reps, using enough weight to tire your muscles out. To bulk up, he can do three to five sets of 8 to 10 reps, using enough weight that he can barely make that last rep.
  3. You like to compete, and he likes to win: You can compete with time you worked out, distance, or even percentage of your body weight you lift. You can take turns picking the workout you do together, or play on opposite teams of a group sport. Or just hit up a racquetball court and annihilate each other!

Working hard together, staying healthy together, and spending time together will all knit you closer as a couple. And make you both look great in jeans. Win-win!

If you’re not sure quite how to jump-start making healthy choices or even what kind of workout to tackle, make an appointment and we can help steer you right. Schedule an appointment with us using the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

Dolores Wants to Share Her Story

 

“I believe that the greatest gift you can give your family and the world is a healthy you.” – Joyce Meyer

We know women’s healthcare is a sensitive thing. You might have a concern or question that’s uncomfortable to talk about. And providing you a comfortable environment is our number one priority, to help you address your needs and stay as healthy as you can be.

Dolores, one of our patients, shared about her experience with our office:

“When I first heard about the Women’s Institute I was in York Hospital for another procedure, and I discussed an incontinence problem I have with a nurse there, and she was telling me all about what Dr. Drolet did for her, how impressed she was, how she solved her problem. She couldn’t say enough, so that convinced me to come here, to the Women’s Institute.

When I came here, I was very impressed, it was like a family, you were welcomed, and sitting down with the doctor she was very concerned and listened to all my information that she would need, and so I was impressed with everything and everyone. I decided to come back. I would refer Dr. Drolet to anyone because she did wonders for me.

After all the testing, it was determined I needed a permanent solution because nothing else would work for me. I had an interstim implant. Dr. Drolet assured me everything would be fine and I could not be happier with the Women’s Institute. I’m happy with the solution to my problem, and happy with the way I was treated. It couldn’t be a better place to come.”

Thanks for sharing, Dolores!

If you’re looking for a safe, comfortable, welcoming place to get health checkups and talk about sensitive health issues, schedule an appointment with us with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

Did You Forget One of These Things?

 

A healthy lifestyle not only changes your body, it changes your mind, your attitude, and your mood.

We know June is all about dads, but you both need to stay healthy to enjoy each other and your family. Start the summer off right by getting the health checks you might have forgotten, and know you’re ready to thrive and dive into the season!

Five Checks You Should Get

  1. Blood pressure screening – if the top number is greater than 140 or the bottom number is greater than 90, you’ll need to have a conversation with a medical provider. Heart disease, kidney problems, and diabetes can complicate blood pressure.
  2. Breast self-exam – do this monthly, and if your family has a history of breast cancer, check with your doctor about mammograms regularly even before age 40.
  3. Pelvic exam and pap smear – this helps catch cervical cancer should it develop, and you can get screened for sexually transmitted infections.
  4. Cholesterol checks –heart disease is a real concern for women, not just men. Knowing your cholesterol and triglycerides will help you know if you might be susceptible andneed to pay attention.
  5. Check your bone density – after the age of 35, your bone mass has peaked which means you are more likely to develop osteoporosis.

Five Checks for Your Guy

  1. Testicular cancer screening – can be monthly self-exams, with yearly checks by the doc.
  2. Blood tests – will screen for diabetes, thyroid disease, liver problems, and anemia. Depending on family history and body mass, diabetes in particular could be a problem.
  3. Cholesterol checks – will help keep him all-around healthy if he’s managing this.
  4. Coronary disease screening – for guys with a strong family history of heart disease, this will help catch any issues early.
  5. Prostate cancer screening – as he gets older, they’ll need to check this regularly, just to be safe.

You’ll be able to enjoy the summer even more knowing you’ve checked up on your health. And there’s nothing like a clean bill of health to make you feel energetic and ready for some, you know, fun (wink).

If you’re ready to make sure your health is in good shape, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

Could Whiskey Be the Answer to Happiness?

 

“Cooking is at once child’s play and adult joy. And cooking done with care is an act of love.” – Craig Claiborne

June is a month of many things: sunglasses, the beach, Father’s Day, and of course, grilling out. Let’s take time this month to celebrate the men in our life with one of their favorite things: food. Even better, food we cook for them. Outside. With fire. On a hot hot day. And for our loyal contacts, we’ve found just the thing for your guy: Whiskey bacon burger. I bet you can see the joy on your partner’s (or dad’s! or friend’s!) face now.

Whiskey Bacon Burger

Ingredients:

  • Four 6-oz. hamburger patties
  • ¼ cup whiskey
  • 3 garlic cloves, chopped
  • 4 strips of bacon
  • 8 thick-sliced pieces of yellow American cheese
  • 2 large Vidalia onions, peeled, cut in half and thinly sliced
  • 2 teaspoons olive oil
  • 2 teaspoons reserved bacon fat
  • 1 teaspoon salt
  • 4 hamburger buns

Directions:

Place bacon in a large skillet and cook until crispy and sizzling. Remove strips, placing on a paper towel-lined plate to cool. Reserve about 2 Tablespoons of the bacon fat.

Drain the rest of the fat and wipe down your skillet. Now, add the olive oil and bacon fat you reserved into the same skillet, adding the onions, and cooking them over a low heat. Add the salt and cook, turning the onions often, for about 30-40 minutes. It takes some time for them to get nice and sweet. Set aside the onions and let them cool.

While the onions are cooking, add the whiskey and chopped garlic to a shallow dish. Put in the hamburger patties and let it marinate for 15 minutes. Then, flip and marinate for another 15 minutes on the other side.

Grill the burgers over medium-high heat for five minutes on each side, if you’d like a medium or medium rare burger. Adjust the timing if your burgers are smaller, or if you’d prefer them to be more well done. The last minute of your grilling time, add two slices of cheese to each burger and close the lid to melt the cheese. Now remove the hamburgers onto a platter.

Place each hamburger on a bottom bun, then top with a large spoonful of caramelized onions and one strip of bacon, broken in half. Top each with a bun and they’re ready to serve!

Pair this meal with a cold beer on a summer day and your man will feel appreciated and ready to relax! You can serve with some healthier sides such as steamed or grilled broccoli or a tossed salad to make a balanced meal.

We know summer is a great time to enjoy life. If you’ve been struggling with a health issue, don’t wait – make an appointment today so you can get back on track to enjoying your time and loved ones! Schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

Bet You Didn’t Know You Could Use Your Hairdryer for This!

 

As colors begin to brighten up our world outside, you can add some brightness to your walls using crayons and a hairdryer, of all things. You may have seen something called “crayon art” if you frequent Pinterest or crafting stores. We’re bringing you a quick tutorial for a fun craft with astonishing results. As you take advantage of the warmer weather, bring some of the colors into your space to freshen up your home!

Melted Crayon Art

Supplies:

  • Crayola crayons – box of 64 suggested. Stick with name brand here, because lower quality crayons won’t work
  • Foam board or a white canvas
  • Glue – Elmer’s works fine
  • A hairdryer
  • Newspapers or towels to protect your area
  • Painter’s tape or cardstock if you’d like a pattern or cutout design

Instructions:

First, if you’d like a pattern, add some painter’s tape on your surface. You could do stripes, chevron, or even some abstract shapes. If you’d like a cutout, cut some cardstock into a shape you’d like – a flower, heart(s), or maybe even a silhouette of a family member.

Next, glue all your crayons along the edge of the canvas or foam core, flat edge along the outer edge. Put them in the order you want the colors to flow down the canvas – ombre, at random, or the order of the rainbow.

Now, holding the board at an angle or standing it against a wall, aim your hairdryer toward the middle or bottom of the crayons, between the brand name on the label and the tips. We recommend you stick with the medium setting – if you use the high setting, wax might splatter everywhere. As the wax starts to melt, move your dryer around to maneuver the wax around. Note that blue and purple shades melt the fastest. The wax will start to dry while you work, so you can go over areas a few times as needed.

Once you feel like the melting patterns look how you’d like, you’re finished! Add a quote over the wax, remove your painter’s tape or cutout, and your rainbow art is ready to be displayed!

This project can be especially fun with kids as they watch the crayons melt and the colors blend.

As you look for ways to live a healthy, full life, trying out new hobbies or hands-on projects can be fun! If you’re looking to maintain a healthy life in other ways, feel free to schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. If your mood swings are keeping you from staying calm and having fun with your kids, it might be your hormones. You can learn about how to regulate your hormones in our free webinar, found here.

You Know You Want This for Dinner Tonight

 

Fragrant herbs, wet soil, and buzzing bees: these are the source of this meal’s taste bud sensations.

Our garden plants are starting to fill out, and we might even have some veggies and herbs ready for picking. Fresh produce and herbs have arrived at our local stores and markets, and this time of year is certainly inspiring to eat healthier. But we also want eating healthy to be quick and easy, not slaving away in the kitchen when we could be outside in this weather!

We’ve got a quick chicken recipe (prep time? 10 minutes!!) here for you, using some tasty herbs for a savory finish.

Lemon and Herb Roasted Chicken

Ingredients:

  • 12 chicken drumsticks or thighs
  • 1 bunch chives
  • 1 bunch curly leaf parsley
  • ¼ cup olive oil
  • 3 Tbsp lemon juice
  • 2 tsps honey
  • 2 cloves of garlic
  • 1 tsp salt
  • 6-8 large basil leaves

Directions:

Add the top of the parsley (not the stem) and the chives to your food processor. Add in the olive oil, lemon juice, and honey, blending everything together until you have a paste. Now, add in the garlic and a little bit of salt, then blend again. Add the basil, then blend a third time. Rub the herb marinade evenly over the chicken, placing in an oven-proof pan.Cover with plastic wrap to marinate in the fridge for about 90 minutes, or overnight. When you’re ready, bake uncovered for 25 minutes at 350 degrees Fahrenheit, until the skin browns. Cover the chicken with foil and place back in the oven for another 30 minutes to cook through.

You can add in some easy sides (minute rice, anyone?), and you’ll be ready to go! The chicken is healthy, with lots of lean protein, and the flavoring makes it even better. Grab some iced tea or some wine, and eat a dinner you know is good for you and hardly took any time to make!

If you’re looking for ways to add some healthy habits, or want to get any medical concerns checked out, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. Making healthy choices might still not be enough to make your body feel good if your hormone are out of whack. Find out how to regulate them in our free webinar, found here.

A Workout that Works Best for Your Shape

 

Peach, pear, apple, or plum? We’re unfortunately not talking about pies. We’re talking about using your body type to select your workout – not to de-emphasize flaws, but to support your assets!

A major part of keeping your body (and your mind! and spirit! and emotions!) healthy is to exercise regularly. We know it’s not something everybody loves, but there are so many ways to stay in shape, we’re sure you can find one!

If you’d like to target certain areas, depending on your body type, we’ve got some ideas for you. This week, we’re providing some workouts you can focus on to accentuate the features you’re most proud of and work with the shape you have.

Workouts for Your Shape

Pear: If you’re wider in your lower half than on top, you can focus on toning your arms and shoulders. Actions such as tricep dips, push presses, and bicep curls can tone the major muscles in your arms and shoulders. You can also aim for regular cardio and some core workouts to tighten all over.

Curvy: If you have an hourglass figure, with a bigger chest and hips than waist, you can tackle whole-body workouts. Attacking your legs will make them strong and curvy, and focusing on your arms and shoulders will add definition to the area that stands out.

Straight: You can add some curves by focusing on your core, to slim and define it. You can also target your glutes to add some curves for a party in the back.

Athletic: Broad shoulders and narrow hips call for some shape to your rear and thighs. Add in some squats and lunges, and also focus on your core to slim it down and add more emphasis on your lower half.

No matter your shape, there are ways you can emphasize your assets while making your body as strong as it can be. The stronger you are, the healthier you can be to enjoy your life and your family.

If you have any questions on how to become healthy or how to start an exercise routine, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. Exercise can be a great way to help regulate your hormones. Learn more about how to deal with hormones in our free webinar, found here.

Are You in the Top Five?

 

As we all grow older, we might not know all the health issues to stay alert for. And in the month of Spring flowers, we celebrate the beauty, dedication, and let’s face it, resiliency of our moms. We need to know about health issues we might face as well as symptoms to be aware of in our moms. This week, we bring you a list of the top five health issues you need to be aware of as a woman.

Top Five

  1. Heart disease comes in at number one – nearly one third of women die from this. In fact, heart disease kills more women in the U.S. than all forms of cancer combined. To help prevent it, quit smoking, make sure you’re physically active daily, and pay attention to your diet to make sure you’re eating foods that keep your body healthy.
  2. Cancer, particularly lung cancer and breast cancer, are the next biggest contributors to women’s health issues. Smoking is the biggest correlation to lung cancer, but for all cancers, healthy habits are the best things you can do – healthy eating, exercise, and most importantly, regular checkups at your doctor to catch any early symptoms.
  3. Stroke affects more women than men, and it can be both fatal and cause long-term disabilities. If you or someone you are with experiences any symptoms, immediately call 911: weakness or numbness in your face, arm, or leg, suddenly occurring confusion, trouble talking or comprehending, problems with your vision, or dizziness.
  4. Chronic obstructive pulmonary disease, or COPD, causes shortness of breath and can be fatal. It can manifest as bronchitis and emphysema, and is mainly caused by smoking.
  5. Alzheimer’s disease, a brain disorder that causes degeneration and can be fatal death, affects slightly more women than men. It starts with forgetfulness and confusion, and can lead to irreversible mental changes.

Other top causes of health issues for women include diabetes, the flu and pneumonia, and kidney disease.

This month, as we celebrate our mothers and families, let’s remember to stay as healthy as we can. If you have something you’ve been meaning to see a doctor about, make an appointment to get it checked out. If you notice any family members suffering some health problems, make sure they have any tests run that they need. Let’s do what we can to decrease the impact of the top five health problems for women.

If you would like to see a doctor specializing in women’s health, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet 

P.S. Hormones can complicate health issues for women. Learn about how to keep them in check in our free webinar, found here.

Relax Your Pelvis

 

If you suffer from pain in your pelvis, it could be a variety of issues. Make sure to visit your doctor to find the source and work together to find a treatment that works. However, in the meantime, you can try these stretches to help relieve any pain you might feel.

Easy Pelvic Stretches

Take each stretch until you feel it pull, but not until it hurts. Hold for 30 seconds, breathing in and out with your diaphragm.

  1. Knee to chest: Start lying on your back with both legs straight in front of you, then relax your muscles. Bend one knee all the way up to your chest.
  2. Knee to opposite shoulder: From the same position on the floor, pull one knee up and across your body with the other hand.
  3. Foot and knee up: Start with both feet on the floor with knees bent while you lie on your back. Bring your right foot and rest it on top of your left knee. Now, lift your left knee, pulling it toward you with your hands wrapped underneath the knee.
  4. Child pose: Sit on your knees, feet touching with knees shoulder-width apart. Relax until your rear is sitting on your feet, then reach and stretch your hands as far as they can get over your head on the floor.
  5. Flat frog: Lie flat on your back again, bringing the soles of your feet together, letting your knees fall open. Pull your feet up to make the stretch.

Try these exercises in the evening if you’ve been sitting a lot during the day, or in the morning if you wake up with sore hips.

If you’re looking for other ways to help with any pelvic pain, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. Issues with your pelvis could be caused by hormones. You can learn about how to regulate your hormones in our free webinar, found here.

Is This You?

 

Do you ever feel pain in your pelvic region? Whether it feels like cramps, sore muscles, stinging, or an itch, none are pleasant. And none should be part of your everyday life, or even something you experience occasionally. 

While there may be many causes of pelvic pain, several of them are caused by the reproductive system

  • Adenomyosis, or when the tissue lining the uterus grows into the uterus muscle wall. It can cause painful, heavy periods.
  • Endometriosis: when tissue similar to the uterine lining grows outside of the uterus, and can be painful.
  • Menstrual cramps: During your period, when your pelvis aches or feels sore.
  • Ectopic pregnancy: If a fertilized egg implants anywhere in the reproductive system other than the uterus, most often in one of the fallopian tubes.
  • Mittelschmertz: The term for pain when you ovulate, which can feel like menstrual cramping.
  • Ovarian cancer: Abnormal cells growing on your ovaries that can hurt and interfere with function.
  • Ovarian cysts: Fluid-filled sacs inside or on the outer surface of one of your ovaries. If they rupture, they can cause harm.
  • Pelvic inflammatory disease: An infection in your reproductive organs, often caused when a sexually transmitted disease spreads to your uterus, fallopian tubes, or ovaries. It might not cause any symptoms, or it might be painful.
  • Uterine fibroids: A noncancerous growth on the uterus, which can be tiny or very large.
  • Vulvodynia: Pain around the entrance to your vagina that has no obvious cause, and can feel like a burning or irritation, and can affect everything from intercourse or sitting for long periods of time.
  • Nerve Damage: damage or dysfunction to pevlic nerves that can happen through diabetic neuropathy, excessive compression (such as sitting on a bicycle seat), direct trauma to the nerves or surrounding area, issues during surgical procedures such as excessive stretching or accidental nicks/cuts.
  • Muscle Issues: Pelvic floor muscle spasm, inguinal hernia, or pulled or strained muscles. 
  • Organ Issues: Such as Appendicitis, Chron's disease, Diverticulitis, Enlarged spleen, Kidney stones or others.
  • Intestinal obstruction: anything blocking the natural disgestion process

If you feel any pain in your pelvis on a regular basis, pain that interferes with your life, or that is sudden and severe, schedule an appointment to see a doctor. Because there are so many possible causes, you need a medical professional to help you understand the issue and come up with a treatment plan together.

If you’re experiencing pain that you’ve been meaning to get checked out, schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Issues with your pelvis might be caused by hormones. You can learn about how to regulate your hormones in our free webinar, found here.

Robin’s Egg Blue

 

To get into the springtime spirit, you can always decorate your house with fresh buds and cute little bunnies. Or to bring some of the outdoors right in to your home, try these DIY robin’s eggs.

Robin’s Eggs

Supplies:

  • 1 dozen white, hard-boiled eggs
  • 1 head red cabbage
  • 4 teaspoons white vinegar
  • Edible metallic gold paint
  • Thick bristle paintbrush or old toothbrush

Directions:

Chop up the head of red cabbage. Place it into a large pot with five cups of water. Bring the water to a boil and then simmer for about 40 minutes. Allow the cabbage to cool all the way before straining the cabbage out of the dye. Stir in 4 teaspoons of white vinegar.

Place your eggs in a deep baking dish, and pour the dye over the eggs. Make sure each egg is completely submerged and not touching each other. The dye will be a deep purple.

Leave the eggs in the dye for about 90 minutes for a lighter shade of blue, rotating about every 30 minutes. Once you take the eggs out, the color will become darker as it dries. For darker blues, leave the eggs in up to four hours. To get all different shades, take some out as early as one hour, and take a few out every hour until you reach four hours.

Add pretty, gold speckles by laying the eggs on several paper towels. Dip a dry bristle brush or old toothbrush into the paint, then run your finger along the bristles to flick the paint onto the eggs. Let the paint fully dry before splattering the other side of the egg.

Place in a decorative bowl, a group of twigs to look like a nest, or put them around the house to add a touch of color everywhere you look!

For more ideas on how to live life to the fullest and be as healthy as you can be, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. If you feel like even the Spring weather doesn’t help your mood, it might be your hormones. Learn about how to regulate your hormones in our free webinar, found here.

Are You Sweet, Salty, or Spicy?

 

If you’re looking for a protein-rich snack, and one that can help you feel better to boot, you’re in luck! Cashews and almonds can help deliver important nutrients including Vitamin E, Omega-3s, and magnesium, which together help reduce pelvic pain and inflammation.

Sweet Salty Spicy Nuts

Ingredients:

  • Cooking spray
  • 1 cup untoasted walnut halves
  • 1 cup untoasted pecan halves
  • 1 cup unsalted, dry roasted almonds
  • 1 cup unsalted, dry roasted cashews
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon ground cumin
  • ¼ teaspoon cayenne pepper
  • ½ cup white sugar
  • ¼ cup water
  • 1 Tablespoon butter

Directions:

Preheat oven to 350 degrees. Line a baking sheet with aluminum foil and lightly coat with cooking spray. Combine walnut halves, pecan halves, almonds, and cashews in a large bowl. Add salt, black pepper, cumin, and cayenne pepper; toss to coat. Heat the sugar, water, and butter in a small saucepan over medium heat until the butter is melted. Cook for one minute, then remove from heat. Slowly pour the butter mixture over the bowl of nuts and stir to coat. Transfer nuts to the prepared baking sheet and spread into a single layer. Bake nuts in the preheated oven for 10 minutes. Stir nuts until the warm syrup coats each nut. Spread into a single layer, return to the oven, and bake until nuts are sticky and roasted, about six minutes. Allow to cool before serving. Parchment can be used for easier cleanup or removal from the pan.

Put together for a snack at work, an appetizer at a party, or an evening watching a movie! Especially if it’s your period, this could definitely help. For more ideas on how to reduce pelvic pain or improve your health, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. If you want to improve your emotional health as well as your nutrition, you can learn about how to regulate your hormones in our free webinar, found here.

Spring Up with Daffodils

 

Spring is right around the corner (finally!) and it’s time to brighten things up a bit. You could place some paper whites around your house, and add decorations in pastels, as well as grab a bouquet of fresh flowers for your table. And a great way to spruce up the outside of your house even before the flowers start blooming is with this easy daffodil wreath. You need items from around the house and some time to be creative – kids can participate, too!

Daffodil Wreath

Supplies: 

  • White paper
  • Yellow paper
  • Q-tips
  • Food coloring
  • Scissors
  • Scotch tape
  • Styrofoam wreath

Directions:

First, dye your Q-tips yellow by trimming off one end and dunking the other into the dye. Next, grab a piece of white paper, and make sure it is cut in a square – about a 3-inch square is a good size. Fold the square in a triangle, and then in a triangle again. Now, cut along the two open sides to create a curve, like the outside edge of a petal. Take your yellow paper and cut it into a half-circle, about two inches long. Twist it into a cone shape, and tape it together. Poke a small hole in the center of a white flower, pushing the cone tip through the hole. Then insert the Q-tip, stick end first, into the center of the cone. Secure everything together with scotch tape on the back of the flower. Now, push the stick end of each Q-tip into the foam circle of the wreath. Keep going until you have a beautiful, full wreath. Hang it on your door with some yellow ribbon, and you’ll have a sunshiny presence right at the front of your house!

Bringing a little sunshine into your daily life, whether through crafting or adding some springtime décor, can improve your health. For other ideas on how to lead a healthy life, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. If the Spring weather makes you realize you might have been in the doldrums this winter, it could be your hormones. Find out more about them in our free webinar, found here.

The Best Moves for Women

 

For National Nutrition Month, your plan to become healthier will be even more effective if you pair it with a workout several days each week. You can certainly choose any workouts you like, so long as you keep yourself moving and get a little sweaty, so you know you’re burning calories. But if you’re looking for some new moves to really target your core and tone all around, look no further than some of these moves designed for women from Shape.

Moves for You

  • Side plank – great for the waistline. Lie on your side, legs stacked on top of each other, keeping legs straight. Prop your body up on one forearm, and raise your hips until you’re in a straight line from your ankles to your shoulders. Hold for 30 seconds, remembering to breathe and keep your abs in. Lie back down, turn around on the other side, and repeat.
  • Pushups – works the entire body. You probably knew this would be in here, since it tightens your core, perks up your chest, and burns lots of calories with such a simple move. Kneel on all fours, hands under your shoulders, and go up on your feet hip-width apart. Lower your body until your chest nearly touches the floor (use a tennis ball under your chest and touch it, if you’re wondering how far to go down), and then push yourself back up. Your elbows should be pretty close to your sides during the move, and your body should be in a straight line during the sinking and lifting – no butts in the air!
  • Plié squats – tones your butt and your thighs. Stand with your feet wider than shoulder-width apart, with your toes turned out. Lower by bending at the knees until your thighs are parallel with the floor. Then bring your arms overhead while you sink your shoulders a little.
  • Triceps extension – for your back and arms. Take a lunge position, keeping your back heel on the ground. Lean over your front bent knee – keeping your back straight, and hold your arm out straight along your side – end of the weight facing up. Now lift your arm higher by a few inches, and then lower, for about 30 reps per side.
  • Step ups – can’t get much better than that for your legs. It’ll lift your rear and make your legs supple and lean. Stand in front of a bench or a step (or two steps for height). Place one foot firmly on the step, and push up through your leg until the other one is straight.

You can take these moves altogether for a nice, all over workout, or you can do one a day, or add one or two of these to a cardio routine each day you exercise. Look forward to a more invigorated, energetic, and improved you!

If you’re looking for other ideas to be active and healthy, or have any concerns that would keep you from working out, schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you want to be sure your emotions are as healthy as the rest of you, you can learn about how to regulate your hormones in our free webinar, found here.

Green for Health, and Green for Patrick!

 

Along with tiny leprechauns and Kiss Me I’m Irish shirts, many look forward to St. Patrick’s Day for the delicious Irish food, such as bangers and mash, shepherd’s pie, or corned beef and cabbage. The hearty, salty meals are so tasty, and so perfect after a winter that’s been dark and cold.

If you’re trying to stick to healthier eating habits like we are, you might need some help with how to have a healthy Irish supper. If you stick with corned beef and add some natural spice flavoring, the meal is full of protein and nutrients! Cabbage can help prevent Type 2 Diabetes and contains many antioxidants. It’s also full of fiber, folates, Vitamin C and Vitamin K. So eat up!

Corned Beef and Cabbage

Ingredients:

  • 3 to 4 lbs. corned beef brisket
  • 3 to 4 garlic cloves
  • Pepper to taste
  • 1 large head of cabbage
  • 2 onions
  • 2 more garlic cloves
  • 1 carrot
  • Butter
  • Spices to taste

Instructions:

Place the corned beef in a crock pot for 8 hours on low heat with half the garlic, pepper, and enough water to cover the meat. About 30 minutes before the beef is cooked, prepare your vegetables. Slice the carrots, onions, remaining cloves of garlic, and cabbage. Sauté the onions, garlic and carrots in butter in a large skillet until they soften. Add the cabbage and spices and cook until soft. If the mixture becomes dry while cooking, use some of the corned beef water to moisten the ingredients.

When complete, serve the corned beef over the cabbage for a delicious Irish dinner for all. If you’d like to make it even healthier you could brine your own corned beef first. Put on some festive jigs in the background, wear your favorite shade of green, and enjoy!

If you’d like to find other ideas to make your daily life healthier, schedule a visit today with the button below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. If you want to be sure your emotions are as healthy as the rest of you, you can learn about how to regulate your hormones in our free webinar, found here.

Nutrition and You

 

It’s been a few weeks since the pies, cookies, and cakes of the holiday season, and many of us are trying to maintain a healthy diet and get our nutrition every day without giving in to cravings. We know it’s good for us to eat healthy, and we see all sorts of trends such as whole 30, juice cleanses, etc. But what exactly is going on with our bodies, and why is it so important?

We’re living longer than ever before – once terminal or intense illnesses are instead being managed chronically, often without too much impact on our everyday lives. What is one of the biggest influencers of managing such an illness? A diet consisting of fresh, whole foods including veggies, fruits, lean meats, fish, and whole grains. This also means avoiding and minimizing saturated fats, refined carbs, and highly processed foods. In fact, if your meals include much of those ingredients, you are definitely at higher risk for diseases such as type 2 diabetes, high blood pressure, heart disease, stroke, gallbladder disease, osteoarthritis, cancer, and respiratory problems.

If you’d like to live a long, healthy life, now’s the time to start investing in your future. For National Nutrition Month, here are some habits you can put in place to keep your health at the forefront:

  • Shop at the market – there will be plenty of fresh fruits and veggies and crusty whole-grained bread to choose from.
  • Hit up a local make-your-meals-in-advance session – try Dream Dinners or something similar, and you can use fresh ingredients to prep your meals to have them ready anytime.
  • Ask your friends for their favorite tasty, healthy recipes – you’ll find loads of new ideas.
  • Come up with a list of go-to dinners and lunches you know you can make quickly with nutritious food and enjoy eating. Aim to stick to this at least five days every week.
  • Check out some ethnic food recipes – mixing it up can be more appealing when you’re trying to eat healthy.
  • Try a mail-order meal service, such as Blue Apron or Hello Fresh. You’ll have all the ingredients at your fingertips in just the right amounts with easy-to-follow recipes.
  • Make meals with a buddy – like having a gym buddy, this will keep you honest and motivated, and you can text each other when you’ve eaten the food and congratulate each other on sticking to it!

Aim to move forward with your nutrition, even if you face setbacks or find your motivation dragging. We’re all in it with you, even when a big slice of cake is nearby. Grab a banana!

For more help with living a healthy life or finding out about any medical issue you might have, schedule a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you want to improve your emotional health as well as your nutrition, you can learn about how to regulate your hormones in our free webinar, found here.

The Best Exercise for Your Heart

 

It’s easy to think that any workout is good for your body and for your health, right? And while many activities train your heart well, they can be hard on your body. You want to get the best workout you can, bettering your health, and making use of your precious time to get the right results for your heart and your body!

Which is Best?

According to a cardiologist, the following exercises are best for your heart without wearing and tearing too much on your body:

1. Interval training: The best for preventing heart disease and diabetes, as well as losing weight. You’ll want to combine short bursts of almost-everything-you-have effort with slightly longer periods of active recovery – walking or weight lifting. Keeping your heart rate going up and down helps you burn calories, improves the function of your cardio system, and helps your body become more efficient at clearing fat and sugar out of your bloodstream.


2. Total body, nonimpact sports: The more muscles involved in an activity, the harder your heart has to work, and the better shape it will be in. Swimming is a great choice, as are rowing, cross-country skiing, and walking with walking poles.


3. Weight training: This is very similar to interval training, because you’re upping your heart rate while you lift reps, and then slowing it down while you take a break between sets. Making your muscles stronger helps ease the work your heart has to do to keep your body functioning. Free weights build more muscle than using machines, as they engage your core and help build your balance as well.


4. Working your core: Choosing workouts such as golf, Pilates, and yoga will help your whole body function better throughout the day, diminishing back pain and helping you complete tasks faster. These workouts also improve your body’s flexibility and balance.

 

In contrast, some of the worst workouts you can undertake are running long distances on pavement. While it can help your heart, it causes a lot of injuries over time, and it wears out our body and creates many aches and pains. Also, adding in any intense exercise in which you’re not experienced, whether it’s shoveling snow for a day, going for a 15-mile bikeride, or trying to swim a half mile your first time back in the pool can all be problematic. Your body releases adrenaline when it’s working out too intensely, which can prompt a heart attack.

Most importantly, find a way to workout that you enjoy – don’t pick something that you feel tortured doing. Even if you think swimming is the best, but you hate getting wet and the chlorine in a pool, then don’t worry about it! For more information on how you can keep your heart or your body healthy schedule a visit today by clicking below. We look forward to hearing from you!

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Sincerely,

Dr. Julie Drolet

P.S. Working out can help with hormone regulation. If you think your life could be improved by better controlling your hormones, you can find out more about them in our free webinar, found here.

A Frame of Hearts

 

Whether you have a special partner or not, February is a great month to make a classy craft for your wall that brings some joy and fun! This frame of hearts is easy to make and looks beautiful. You’ll need a frame, some magazines to cut up, and a little bit of time to veg, maybe watching your favorite TV show or listening to quality tunes.

DIY 3D Hearts Frame Craft

Supplies:

  • White shadowbox frame, or white frame with some cardboard added between the mat and the backing to add some depth.
  • Magazines to cut up
  • Glue (stick or Elmer’s)
  • Scissors

Instructions:

Cut out sections of red from your magazines, and glue to another sheet of paper for added sturdiness. Then, cut out small red hearts, about the size of your thumbnail. Fold them down the middle to give them some dimension. Next, take the white backing for your frame, and use a pencil to lightly add a square grid to it – planning on putting one heart in each box. For added fun, plan to leave one box empty for a little phrase written in, such as “always” or “i love you,” etc. Now, using a dot of Elmer’s glue, glue all of your hearts to the backing, one in the center of each box. A vertical row at a time will help you make sure they’re aligned well. You want the middle, or the line of the fold, to be stuck to the back, and both sides of the heart to come off the paper.

Once the hearts are dried, erase the grid lines you penciled in. Write in the phrase you chose in the empty box. Then put the heart-studded backing together in the frame and you’re done! What a cozy, whimsical addition to any home.

A heart craft is a great way to celebrate in February, and you can also make sure to focus on keeping your real heart healthy. If you’d like to speak to a doctor about making sure your life is lived strong and well, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you feel like your life isn’t quite together, it could be your hormones. If you’d like to learn more about them, you can in our free webinar, found here.

Who Knew Tacos Could Be Good for your Heart?

 

We all want to live full, healthy lives with our families. And whether we think about it or not, keeping our heart healthy is an important part of that process. Eating healthy is one of the best ways to make sure you’re here for the long haul. And it doesn’t have to mean sucking all the flavor out of the dishes you love, or eating only kale and Crystal Light for breakfast and lunch. It means cutting down on the excess sodium, fat, and cholesterol in your diet, and amping up the lean meats, whole grains, and lots of vegetables.

The great news is that you can do that with foods you already love, with a few tweaks. Like tacos! Mexican doesn’t have to be all fried and smothered in cheese (although, we love queso too). Try these pork and green onion tacos for a shot of flavor without the extra calories and fats.

Pork and Green Onion Tacos

Ingredients:

  • Cooking spray
  • ½ cup fat-free sour cream
  • ¼ cup fresh cilantro
  • 1 Tbsp. fresh lime juice
  • 1 small garlic clove, minced
  • 1 tsp smoked paprika
  • ½ tsp chipotle powder
  • 1/8 tsp salt
  • 12 ounces boneless pork loin chops (about ¾ inch thick, all visible fat discarded)
  • 8 medium green onions (6-8 inches long)
  • 8 6-inch corn tortillas
  • 2 cups loosely packed shredded spinach or romaine
  • 1 medium tomato, cut into thin wedges
  • 1 small lime, cut into four wedges

Instructions:

Spray a griddle pan with cooking spray and preheat your grill pan on medium. In a small bowl, whisk together the sour cream, cilantro, lime juice, and garlic. Set aside. In another small bowl, stir together the paprika, chipotle powder, and salt. Sprinkle over both sides of the pork. Using your fingers, gently press the mixture in on the pork so it stays. Grill the pork for about 4 minutes on each side, or until it is cooked to 145 degrees Fahrenheit on a thermometer. Transfer to a cutting board and let it cool for a couple of minutes. Next, grill the green onions for a minute or two on both sides, until they begin to brown. Transfer them to the cutting board as well. Heat up your tortillas with the package directions. Now, thinly slide the pork diagonally across the grain. Chop the green onions into 1-inch pieces. Layer in the center of a tortilla – the pork, green onions, spinach, and tomato wedges. Spoon the sour cream mixture on top. Serve the tacos with lime wedges.

Makes about 8 tacos. In each serving, you’ll find 4 grams of fat, 6 grams of fiber, and 24 grams of protein, with about 250 calories for two tacos.

So in the cold of winter, heat up your kitchen with some tacos that burst with flavor and are good for your heart. Olé!

If you’d like to find more ways to make healthy choices, or have any health concerns you’d like to speak to a doctor about scheduling a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you feel like you’re eating healthy but not losing weight, it could be your hormones. Find out more about them in our free webinar, found here.

Is Your Heart Happy?

 

Did you know that the symptoms of heart disease in women can be different than in men? Since it’s the leading cause of death for women, during February’s National Heart Disease Awareness month, we want to make sure we all know the signs of heart problems. Nobody wants to spend Valentine’s Day in the hospital!

The most common symptom of a heart attack in women is pain or discomfort in your chest. But contrary to what you would expect, it’s not always severe, or even the first and primary symptom. Women can even have a heart attack without any chest pain. Other symptoms likely to occur are:

  • Neck, jaw, shoulder, or upper back pain.
  • Shortness of breath
  • Pain in your arms
  • Feeling nauseous
  • Sweating
  • Feeling dizzy
  • Fatigue that’s out of the ordinary

Even when feeling chest pain as a symptom of a heart attack, most women don’t think of it as painful, but rather a bit of tightness. It often happens when resting. Women also often don’t visit an emergency room or a doctor until after major heart issues have happened, as they might downplay their symptoms or figure they’ll drive themselves when they have time. We know, we have many responsibilities too! But if you or a family member or friend is feeling any of these symptoms, please prioritize medical care at an emergency room as soon as possible.

Several factors influence the risk of heart disease, including high cholesterol, high blood pressure, and obesity, but women are affected even more by other factors. These include diabetes, depression, smoking, inactivity, menopause, or pregnancy complications. Inflammatory diseases such as lupus or rheumatoid arthritis can also come with a higher risk of heart disease.

Improve Your Odds

To make sure you’re around for family and friends long into the future, follow some simple steps.

  • Quit smoking
  • Workout regularly
  • Keep your weight healthy
  • Eat a nutritious diet
  • Manage any regular medications carefully

Heart disease doesn’t affect mainly men, or mainly older women. It can affect any of us, creeping up unsuspectingly when we think we’re safe. Make sure you take steps to maintain your health, and make a doctor’s appointment if you need byscheduling a visit today with the button below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you think you feel hot all the time from a possible heart problem, it could also be your hormones. You can find out more about them in our free webinar, found here.

Make it Easy

 

Wanting to make New Year’s resolutions is great, but sometimes it’s hard to focus in on what goals you should aim for. Or which might be most reasonable to tackle. Or even what direction you want to go!

Enter: an easy goal worksheet. Before you make goals for next year, it’s good to reflect on the past year, which will help give you clarity for where you’re headed in the future. Treat this as a brainstorming session, and you can hone the list more through reflection and conversation with close friends and family.

The Worksheet

Grab a piece of notebook paper, and give it the following headings:

1. Favorite memories
2. Things I’m grateful for
3. Hard lesson learned
4. Thing I did this year I’m proud of
5. Places I want to go
6. Ways I can help others
7. Things I want to get better at
8. Things I’m looking forward to
9. New things I want to try

Take an evening, an afternoon, or some quiet time in the morning to think about and jot down some answers. Think of at least one thing for each spot, but no more than three. Pin the list up somewhere you can see for a few days. Then, mark any that might be for the future, or will take some more research first. Highlight two or three goals you’d like to make happen in 2017. Jot down a few first steps to get to the goal. And get to it!

Moving toward your goals might involve some healthy living decisions. If you have any questions you’d like to talk about with a doctor, or something you’ve needed to get checked for awhile, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Is one of your goals for the year to get your emotions under control? It could be your hormones. Find out more about them in our free webinar, found here.

Warm Soup for You

 

In this chilly time of year where we just want to cozy up with a sweater and some hot cocoa, dinner should be cozy, too. And while some carb and cheese-heavy comfort foods might be tempting, you can have a tasty, healthy dinner without going heavy on those ingredients.

The recipe we have for you today is high in fiber, but low in added sugars, calories, and fat. It’ll fill you up and keep you full for awhile, and you can have leftovers to eat during the week as well!

Southwestern Three-Bean and Barley Soup

Ingredients:

  • 1 Tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 1 large celery stalk, diced
  • 1 large carrot, diced
  • 9 cups water
  • 4 cups reduced sodium chicken broth, or vegetable broth
  • ½ cup pearl barley
  • 1/3 cup dried black beans
  • 1/3 cup dried great northern beans
  • 1/3 cup dried kidney beans
  • 1 Tablespoon chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano
  • ¾ teaspoon salt

Directions:

Over medium heat, warm up oil in a Dutch oven or other large cook pot. Add onion, celery, and carrot, and cook, stirring now and again, until everything is softened, or about five minutes. Add in the water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin, and oregano. Let everything simmer over high heat, and then reduce the heat to maintain a simmer. Cook, occasionally stirring, until the beans are tender, between 2 to 2 ½ hours. If more water is needed, add ½ cup at a time.

If it would be easier to use a slow cooker, you can do that instead. Cut the water down to 2 cups, and combine all ingredients in your slow cooker. Cover and cook until all the beans are tender, which is about 4 hours on high or 7 to 8 hours on low. You can refrigerate the soup for up to three days.

The recipe can be a bit bland, so if you like more flavor, double the spices.

You won’t regret such an easy, healthy recipe that you can throw together on a weekend afternoon or in the crockpot during the day. If you’re looking for other ways to be healthier, or want to know what choices you can make to keep your body on track, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S.  Find out more about them in our free webinar, found here.

A Calendar of Fitness

 

Many of us make goals for fitness in a new year. Whether it’s to improve a certain skill, like running, or lose weight, or just feel healthier and have more energy, that’s a great goal. And you can get there without slogging the same workout in every day. If you’d rather mix it up, you can follow a workout calendar that will tell you what to do every day. Similar to a couch to 5K, but with a whole slew of workouts you can choose from.

The Calendar Plan

  • Day 1: Pick a form of cardio and complete fat-burning intervals
  • Day 2: Workout your core
  • Day 3: Rev your metabolism with a run
  • Day 4: Add in a yoga workout
  • Day 5: Take a break with some easy movement, like a walk
  • Day 6: Fire up your core with a body balance workout
  • Day 7: Add some cardio to your day
  • Day 8: Use your body weight to tone
  • Day 9: Incorporate fat-burning intervals with cardio
  • Day 10: Work every muscle group in your body
  • Day 11: Pick some calming yoga moves
  • Day 12: Rest day
  • Day 13: Finish faster – run with negative split times, reducing your time as you up your pace!
  • Day 14: Use your body weight to workout and tone
  • Day 15: Pick any cardio you want, and mix it up with intense intervals
  • Day 16: Use dumbbells to tone a couple of major muscle groups
  • Day 17: Work out your whole body, head to toe
  • Day 18: Tone with yoga
  • Day 19: Swim slow, steady laps for some water recovery
  • Day 20: Torch calories with dumbbells again
  • Day 21: Complete short burst intervals with your cardio
  • Day 22: Jump, twist, and lift, doing a full-body circuit
  • Day 23: Put in half an hour of your favorite cardio
  • Day 24: Lift weights
  • Day 25: Lengthen and strengthen with yoga and leg-heavy poses
  • Day 26: Stretch your muscles
  • Day 27: Run on the treadmill or outside
  • Day 28: Complete a full-body circuit with weights
  • Day 29: Rev your metabolism with intervals
  • Day 30: Take it slow for some active recovery
  • Day 31: Pick your favorite workout and put everything you have into it, so you finish dripping with sweat

You can see that this workout has a lot of freedom to pick different activities, and since it’s different every day, you’ll keep your muscles continually toning and strengthening.

If you’re wondering about other ways keep your body healthy in this new year, or have a question you’ve been meaning to ask a doctor, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Do you use workouts to help regulate your hormones? If it’s an extreme problem, you might want to discuss it with a doctor. Find out more about hormones in our free webinar, found here.

How-To for Goal Making

 

With a new year often comes new goals. And that’s a good thing – to better yourself, to create good things for your family, and to more enjoy life.

In January, we’re all about the goals. In February, we’re usually trying to hang on still. By March though, we’re often off the wagon, and life has taken over.

So how can we make a goal stick? We’ve got other priorities to juggle too, it’s not like we can just stop making dinner or running errands. From Forbes magazine, here are several ways to stay on track.

What to Do


1. Make it visual. Something you see every day can really help you instill it as a habit, especially if it’s graphic in nature, rather than just written down as part of a list. Make a Pinterest board of some healthy recipes, cut out a photo in a magazine, or make calendar appointments for you to follow.

2. Tell other people about it. A close friend, or even a group of friends, can help keep you accountable. Share the goal itself, and the detailed steps you plan to take to get there. Share your setbacks, and your milestones!

3. Take it in steps. Reaching a giant goal, such as losing 30 pounds, is only possible if you think about it in smaller chunks. So set up a game plan to reach the goal, say, five pounds a month. If it’s a savings goal for a big vacation, figure out the total cost, then start setting aside that money automatically every month.

4. Set a date. Have an end date for your goal, and it doesn’t have to be a year away. Something you could tackle by Easter, or by summer, etc. If you want to run a marathon, pick the one you want, and then put your training plan together to get there.

5. Be realistic. Becoming a champion weightlifter or wearing a size zero might be too lofty. But you can definitely fit into a brand new sexy dress, or bring your blood pressure down into healthier levels with some effort.

6. Commit to you. Remember, you set these goals for you. You’re the only one who has to do the work, to take the steps. If you fail, re-commit to yourself to make it through.

Setting goals can be a healthy reset for your life. Take some time to think about healthy changes you’d like to make. If you need assistance pinpointing ways you can improve your body or lifestyle, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you think your life could be improved by better controlling your hormones, you can find out more about them in our free webinar, found here.

A New Holiday Tradition

This time of year is full of celebration, spending time with loved ones and enjoying our favorite holiday traditions! But maybe it's time to add a few new family traditions, or just try something different this year. Just like going to the doctor is good for your health, participating in fun, family events can be good for your soul.

Start a New Tradition

  • Secretly bring surprises to your neighbor(s). Whether it’s baked goods, a gift, or a sweet card, do this for the 12 days of Christmas. On the last day, you can reveal your identity!
  • Ramp up the Hanukkah fun. Play dreidel, and use jelly beans or other small candies. When a winner gets a “gimel,” they win all the jelly beans in the pot.
  • Start an ornament collection. You can have a theme – like Disney movie characters, or places you visited that year. Or perhaps major milestones in your life.
  • Start one gift early. On Christmas Eve, plant some presents on the front stoop or porch, and ring the doorbell. You can do pajamas (to encourage bed time!) or just a fun first gift.
  • Make elf foot prints. Use a sponge cut in a tiny foot shape and flour or baby powder to make prints to your cookies for Santa tray.
  • Leave out food for the reindeer. Along with your cookies and milk for Santa, leave a spoonful of sugar or some carrots, out for the reindeer. And make some nibbles for evidence!
  • Learn about other cultures. Visit the library with your kids and pick out a story depicting holidays in other cultures. Then on Christmas Eve, go around the room and read all of the stories!
  • Help others. It’s good to teach that holidays aren’t about getting. Consider limiting gifts for your kids to one or two, and then go shopping with your kids to donate toys to a local cause. Also, consider helping a local organization with volunteer time – especially if it’s after the holidays, when the flux of volunteers slows.
  • Go camping indoors. Pick a night and camp out under the tree with the lights on, listening to holiday music and enjoying some sleepover treats!

We hope you have a wonderful time with friends and family this holiday season. If you have any health issues you might have been ignoring, make sure you give us a call so you can start working on a solution! Schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones can be a factor in health concerns, and you can find out more about them in our free webinar, found here.

No Time for That

 

So many of us struggle with pain or issues in our pelvis. Nobody’s got time to try to manage that - especially during this busy time of year! If you’re dealing with occasional leakage or you feel like your core isn’t strong enough, there are some exercises you can do to help. Focusing on your pelvis not only helps with those issues, but can improve your sex life, boost your core strength, and increase stability.

Most of us have probably heard of kegels, or exercises for tightening the pelvic floor muscles (like you’re stopping the flow of urine). This is the best way to improve your pelvic floor, but there are others that you can do as well.

Pelvic Floor Strengthening

1.       Bridge: Lie on your back, bend your knees, and keep your feet flat on the floor. Exhale, and then engage your pelvic floor and lift your hips, so there’s a straight line between your shoulders and your knees. Hold for ten seconds while you breathe. Repeat 10 times.

2.       Wall squat: Stand against a wall with your feet hip-width apart. Tighten your pelvic floor, and lower into a squat, as if you’re sitting in a chair, with your back still against the wall. Hold for 10 seconds, and then stand up. Repeat for 10 reps.

3.       Jumping jacks: You know the drill – only with these, tighten your pelvic floor muscles as you jump your legs out, and then relax them when you jump your feet in. Jump for one minute.

4.       Long crunches: Lie on your back, with your arms straight up in front of you, pointing at the ceiling. Bend your knees and hold your lower legs parallel to the floor. Take a deep breath in, then as you exhale, keep your right arm straight and extend over your head (not touching the floor), while simultaneously straightening your right leg. Tighten your pelvic floor as you move your limbs. As you bring them back to the start position, release your pelvic muscles. Complete 10 reps on each side.

     Add these to your weekly (or daily!) routine, and over time you should definitely see an improvement in your balance and any leakage. If you have concerns with incontinence, pelvic pain, or other issues you should see a doctor about, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones can also be a factor in pelvic issues, and you can find out more about them in our free webinar, found here.

Who’s Got Two Thumbs and Loves Christmas?

One of the best things about this time of year is making your own decorations with friends and family that you can treasure for years to come! Especially if you have kids, or nieces and nephews or close friends with little ones, easy crafts like the one we have for you this week can be fun and a little messy – just what every kid loves! All you need is some paper, finger paint, and a black marker.

Fingerprint Christmas Lights

Materials:

• Paper you can use for gift tags, wrapping paper, Christmas cards, etc.
• A black sharpie
• Washable paints in several colors

Instructions:

First, use your black marker to draw a swirly line representing a light string. Add several small squares along the line, depicting the base of the lights on the cord.

Next, you and the kid(s) can dip a finger into different colored paint, pressing them right above each black square. You can aim for a specific pattern of colors, or do them at random. Let dry, and now you have some paper you can use for all sorts of decorating. Cut it into a circle to make a fun wreath, or use it under a table centerpiece. Maybe you could simply cut and fold into a special card for a family member!

The holidays are a time where we participate in many fun activities, but it can also be a time where our health takes a backseat. If you have a concern you’ve been meaning to get checked out, schedule a visit today by clicking below. We look forward to hearing from you!

 

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you feel your moods fluctuating, especially when you’re around kids that can drive you crazy, it could be your hormones. Find out more about them in our free webinar, found here.

A Breakfast to Help Your Bloat

If you struggle with bloating or pain in your pelvis, something that can help is bananas. The potassium within the banana helps your body get rid of sodium and any excess water you’re holding on to. Bloating happens when you eat rich foods or too much sodium, so use bananas to rescue you!

In this season of holiday parties and tasty foods, it’s more important than ever to have a solid breakfast to get a good start to your day. And why not make it full of some fruit and deliciousness!

Strawberry and Banana Stuffed French Toast Recipe

Ingredients:

  • ¼ cup cream cheese
  • 3 Tablespoons icing sugar
  • ¼ teaspoon ground cinnamon
  • 4 slices white or whole wheat bread
  • 1 banana, sliced
  • ¼ cup sliced strawberries
  • 1 egg
  • ½ cup milk
  • ¼ teaspoon vanilla
  • 2 Tablespoons butter

 

Directions: 

Mix together cream cheese, 2 Tablespoons of the icing sugar and cinnamon, and spread evenly on two slices of bread. Next, top the bread with banana and strawberries, and add another slice of bread. 

Whisk together your egg, milk, and vanilla in a bowl. On the stove, melt butter in a pan over medium heat. Dip your sandwiches into the egg mixture and cook for a minute or two. When the cooked side is golden, flip. To finish, dust with the last bit of icing sugar. 

On a weekend morning when you’ve got a bit of time, grab some thick bread and fresh fruit, and enjoy your breakfast like it was meant to be enjoyed! If you’d like other ideas of foods to reduce bloating or pelvic pain, schedule a visit today by clicking below. We look forward to hearing from you!

 

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones can also be a factor causing bloating. Find out more about them in our free webinar, found here.

It Doesn’t Have to be This Way

Many of us struggle with unidentified pain in our pelvic region – between our belly button and downward, in the middle of our hips. Some occasional flair-ups are to be expected, depending on your activities, but there’s no reason for that to be a long-term problem unless something is wrong. Sometimes, the pain can be a symptom of another medical issue, while in other instances, the uncomfortableness is a problem of its own.

The Pain

You might feel intermittent pain, or severe, steady hurting in your pelvis. Some instances might be a dull ache, while other times you might feel sharp pains, or cramping. It might also hurt during sex, while you use the restroom, or when you’ve been sitting for quite some time.

If your pain is interrupting your daily life, it’s time to call a doctor. Causes they will explore include:

  • Tension in your pelvic floor: caused by spasms in the muscles in your pelvis, this can be a recurring painful issue.
  • Endometriosis: when tissue that normally grows within your uterus instead grows somewhere outside of your uterus. It responds to your monthly cycle the same way, so the bleeding and breaking down happens, causing scar tissue and pain.
  • Fibroids: growth that can occur on your uterus and might cause pressure in your pelvis.
  • Chronic pelvic inflammatory disease: sometimes caused by a sexually transmitted disease, a long-term infection could have caused scarring in and around your pelvis.
  • Painful bladder syndrome: this happens when you feel the need to urinate frequently, causing recurring pain. It can particularly hurt when your bladder is filling, and might not feel so bad after you use the bathroom.
  • Irritable bowel syndrome: when you feel bloating, constipation, or diarrhea, it can cause pain in your pelvic region.

To find the source of the pain, your doctor might order some lab tests, an ultrasound, or a laparoscopy. Treatments might include hormone therapy, antidepressants (which can help with chronic pain), over-the-counter pain meds, physical therapy, or surgery.

If you’ve been going through some pelvic pain, now’s the time to get it under control, so you can enjoy the holidays! To talk to a specialist in women’s medicine, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Pelvic pain can also be caused by hormones. Find out more about them in our free webinar, found here.

Changes to Help Stop Leaks

Many of us, especially those who have had children, suffer from the tendency for leakage. And while it’s common, it doesn’t have to be the norm. There are many things you can do to help improve incontinence, ranging from lifestyle choices to physical therapy and doctor consultation. To try to address the problem yourself first, follow some of these tips below.


Stopping the Leaks

  • Practice your kegels. The daily pelvic floor flexing and tightening can be very effective to lessen or stop your problem with leakage, but be aware that it may take a few months to see positive effects from this.
  • Avoid high-impact activities, such as running. The impact puts pressure on your pelvic floor, as do sit-ups. Instead, try Pilates, which gently tones your core, including your pelvic floor.
  • Avoid picking up heavy things, as this can stress your pelvic floor muscles. If you need lift heavy things occasionally, then squeeze your pelvic muscles before and during the carry.
  • Lose weight. The excess fatty tissue around and on your bladder can certainly cause an issue. The leakage might entirely disappear if you can drop extra weight.
  • Change your drinking: cutting down on caffeine and alcohol can help improve symptoms of leakage. Drinking between six and eight glasses of water can also help, even though that sounds counter-intuitive. Drinking less fluids actually shrinks your bladder, making it smaller and able to hold less fluid. But drinking a good amount of water during the day (without over doing it), can help your system be healthy.


Following these steps can help you change the annoyance of leaks in your life. If you’re still facing an issue, feel free to schedule a visit today by clicking below. We look forward to hearing from you! 

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you’re feeling down about things that seem to plague you, such as urinary incontinence it might be your hormones. You can find out more about them in our free webinar, found here.

Chili for Fall and for Fiber

One of the ways to stay on top of your bladder health is to consume enough fiber. A backed-up digestive tract can put pressure on your bladder, causing leakage when you’re not sure why. Since it’s the season of football games, chilly nights, and hearty food, you can add this chili recipe to this week’s menu. A crock pot and some sour cream and corn chips to finish and you’ve got a warm dinner for your family or friendswith hardly any work, and one that can benefit your health.

Slow Cooker Turkey Chili

Ingredients:

  • $1·         1 Tablespoon vegetable oil
  • $1·         1 pound ground turkey
  • $1·         1 (10.75 oz.) can low sodium tomato soup
  • $1·         2 (15 oz.) cans kidney beans, drained
  • $1·         1 (15 oz.) can black beans, drained
  • $1·         ½ medium onion, chopped
  • $1·         2 Tablespoons chili powder
  • $1·         1 teaspoon red pepper flakes
  • $1·         ½ Tablespoon garlic powder
  • $1·         ½ Tablespoon garlic powder
  • $1·         ½ Tablespoon ground cumin
  • $1·         1 pinch ground black pepper
  • $1·         1 pinch ground allspice
  • $1·         Salt to taste

Instructions:

Heat oil in a skillet over medium heat and cook your turkey until evenly brown, then drain. Coat the inside of your slow cooker with cooking spray, and mix together your turkey, tomato soup, kidney beans, black beans, and onion. Season with chili powder, red pepper flakes, garlic powder, cumin, black pepper, allspice, and salt.

Cover, and cook for eight hours on low or four hours on high.

Add some shredded cheese to sprinkle on top, a dollop of sour cream, and some crusty bread or corn bread, and your chili is ready to serve! All that fiber will certainly be good for your system, and in the long run help keep any leak issues to a minimum.

If you’d like more ideas on how to eat healthy or improve any bladder issues you might be facing, schedule a visit today by clicking below. We look forward to hearing from you! If you feel like you can’t get healthy no matter how hard you try, your hormones might be playing a part. You can find out more about them in our free webinar, found here.

ScheduleNow

Sincerely,

Dr. Julie Drolet

Candle Light for Fall

If you haven’t decorated for fall yet, never fear. Or if you’re planning on hosting any friends or family for Thanksgiving (or Friendsgiving!), there’s an easy way to make your house look cozy and full of autumn cheer, for only a few dollars at a craft store and materials you already have!!

A Candlelit Array

Materials:

  • $1·         1 decorative tray – fall color or perhaps silver.
  • $1·         3 to 5 candles in assorted heights (white, ivory, or fall colors)
  • $1·         Brown twine
  • $1·         Decorative faux leaves
  • $1·         A small pinecone or three
  • $1·         Tape
  • $1·         Scissors

Starting with your tallest candles, place a loop of tape in one spot in the middle. Attach one of the leaves to the tape. Now, loop your twine around the middle of the leaf a few times, tying in a cute bow in the center of the leaf. With the smaller candles, wrap twine around the middle of each a few times, either tying in a bow, a decorative knot, or just cutting off and taping into place. Grab your decorative tray and arrange your candles, pinecone(s), and leaves on and around it. And now a table or corner spot will be festive for fall!

Decorating for fall is a fun way to spend your time and will provide your home with the perfect relaxed, holiday feel. If you want other tips for how to keep your life balanced and healthy, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones play a key role in how you feel each day, and you can find out more about them in our free webinar, found here.

You Don’t Have to Live Like That

Whether you’ve had children or not, sometimes we all have trouble with leakage. In fact, about one in every three women over age 30 suffer from urinary incontinence. Most often, it’s a symptom of another underlying problem, and the good news is it’s not inevitable because of aging or being a woman. Since November is Bladder Health Month, we’ll be addressing the topic in this month’s posts!

Are you at risk?

Some activities or lifestyle choices make you at risk for urinary incontinence:

  • $1·         Smoking
  • $1·         Diuretic medications
  • $1·         Physical impairment conditions, such as multiple sclerosis
  • $1·         Obesity
  • $1·         Caffeine intake
  • $1·         Constipation
  • $1·         High-impact physical activities
  • $1·         Heavy lifting activities
  • $1·         Some medical conditions, such as diabetes

If you suffer from incontinence, visit a medical professional. They can run a urine test to identify any infections and perform an exam, as well as some additional options such as having you keep a bladder diary, looking into your bladder with a scope, or measuring the amount of leakage when you exercise.

Some basic steps you can take to help alleviate the situation include avoiding fluids that can irritate the bladder (like caffeine), losing weight, avoiding high-impact activities, and ceasing to smoke. Doctors can also help you perform strengthening exercises, or get fitted for a device to provide support and stop leakage. Occasionally, surgery might be necessary.

If you suffer from leakage and would like to help solve the problem, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones can also be a factor in health concerns, and you can find out more about them in our free webinar, found here.

Getting Crafty for Your Mental Health

It seems that people who work with their hands are happier, in life, than many. Studies have actually been conducted on certain types of crafting, such as knitting. In surveying more than 3,500 knitters, more than 80 percent of the respondents with depression said they felt happier after knitting. Studies have also found such links with pottery and cross-stitching.

How it Helps

It’s probably no surprise that hand crafting helps with mental struggles such as anxiety and depression, or even your run-of-the-mill stressful life. The creativity involved in tackling a hands-on activity causes our brains to release dopamine, which works as a natural anti-depressant. The concentration crafting activities require can also help distract you from any negative cycles of thought or focusing on a tough situation too much. The repetition involved in many crafts also releases serotonin, acting as an anti-depressant.

The tasks of creating work with your hands also becomes a talking point with others – enabling you to share something you’re passionate about. Learning a skill and doing it well over time results in improved self-esteem, not to mention you’ll actually have the fruits of your labor to keep, gift, or sell. Try taking up knitting or crochet, or a cross-stitch pattern. Painting or drawing, even if you don’t feel like you know what you’re doing, can be very therapeutic. You can probably find classes in both through a local school or the library. If you like to build, you could work on some DIY projects, restore furniture you find, or learn to carve and whittle. If you like the intricacy and problem-solving of building, model cars or planes are also something you could try, because when they’re all painted and complete, they look exquisite!

While not everyone enjoys every craft, trying a few out to find what you might like will be worth it. Even if it’s a hobby you only have time for a few moments each week, you’ll find that you feel more accomplished and healthier as your mental state is refreshed!

For other ideas on how to improve your health or make better choices for your mind and body, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones play a key role in how you feel each day, and you can find out more about them in our free webinar, found here.

Boost Your Mood

We have certainly heard that the good vibes released when you exercise can really improve your mood. That’s known as oxytocin, a hormone your body releases when you work up a sweat. But do you need to run for an hour, take up a new sport, or go to a spin class to release it? You can absolutely do those things, but you don’t have to take your workouts to the extreme to feel good from the exercise. And some physical activities not only give you that hormone release, they are known as natural mood boosters anyway! Spice some of these steps into your workouts in the coming weeks, and look back to see how you felt afterward and in general!

Work Out to Feel Good

  • Zumba or dance classes: A dance party always makes you feel alive, so take the choreography of a Zumba or other dance class and use it to your advantage. The beat and the movement pumps up your energy and you feel good within minutes. You can also pull up YouTube and dance with a friend. The music and laughter will help you feel great!
  • Kick-boxing: There’s a reason Billy Blanks’ Tae Bo workouts became famous. They’re the perfect combo of martial arts and boxing, because kickboxing can really get out a bad mood. The core strength training paired with the intense pace of the workout that tones both your upper and lower body is definitely a mood lifter, burning more than 8 calories each minute.
  • Running: It feels almost as if you’re running through yourproblems. Many regular runners report that it’s a time they can let their mind unwind and relax, and combined with the hormones released, you’ll feel really good (if sweaty), after!
  • Yoga: Known for tension release and toning, the quiet focus yoga requires helps you feel centered and strong. Try different positions to release your physical and emotional stress, improving your mental state along the way.
  • Gardening: Being in nature is always a mood lifter, and if you combine it with some digging and planting, you’ll burn some calories too! Plus, you’ll feel accomplished when you’re done and can see the fruits of your labor. This time of year, plant some chunky fall flowers or cash in on perennials left at garden centers.

Any physical activity will help your emotional health, so try these or anything else you’ve been curious about. For more ideas on how to feel good and improve your health, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones might still have you down even if you regularly work out. Find out more about them in our free webinar, found here.

A Meal to Help Fight Depression

What you eat can affect your physical health as well as your mental health. Certain foods have been proven to impact your brain’s development, which in turn can help you feel less anxious and burdened. There’s no golden ticket to feeling less heavy and lethargic, so make sure you talk to a doctor if you’re feeling hopeless, can’t stop crying, or aren’t motivated to get out of bed every day. But you can also make sure you’re eating foods that might help. This meal has fish rich in omega-3, which has been shown to help reduce depression and anxiety. If you serve it with spinach on the side, you can get a nice shot of a B vitamin to help you feel more positive.

Barramundi Veracruzana

Not only fun to say, but delicious too! Follow this recipe to have a well-balanced meal that’s low in calories and high in nutrients.

Ingredients:

  • 4 barramundi filets (or you can substitute sea bass)
  • 2 limes, juiced
  • Salt and pepper (to taste) 
  • 1 teaspoon oregano
  • 2 Tablespoons olive oil
  • 1 medium onion, chopped
  • 4 cloves garlic, diced
  • 4 chopped tomatoes
  • ½ cup sliced green olives
  • 1 Tablespoon capers
  • 1 Tablespoon brown sugar
  • ½ teaspoon cinnamon
  • 2 dried bay leaves
  • ¼ teaspoon ground cloves
  • 3 canned jalapeños, diced (optional)
  • 3 sprigs fresh thyme

 

Directions:

Preheat oven to 375 degrees Fahrenheit, and grease a baking pan that can contain the fillets. Place the fish into the baking pan. In a small bowl, mix the lime juice, oregano, and salt and pepper. Pour the mixture over the fish and set it aside.

Heat the olive oil in a skillet over medium heat, adding the onions and cooking until they’re clear. Add in the garlic and tomatoes; cook until both are tender on your spoon. Mix in the olives, capers, brown sugar, bay leaves, cinnamon and jalapeños and cloves. While your sauce continues to simmer, bake the dish of fish in the oven for 10 minutes.

Remove the fish from the oven, pour the sauce over top, and bake for another 5 minutes. It will come out flakey, delicious, and ready to eat! You can top it with sprigs of the thyme before enjoying. Pair the recipe with some baked potatoes or broccoli (or both) for some added nutrition!

We know it’s hard to eat healthy foods all the time, but you can certainly tell the difference in your life when you do – and with recipes like these, both for your body and your mental state! If you’ve got any concerns or are trying to improve your lifestyle, schedule a visit today by clicking below. If you’re concerned your hormones might be affecting how you eat and gain weight, find out more about them in our free webinar, found here. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

How’s Your Mental State?

We talk a lot about how to stay physically fit, eating healthy meals, getting enough exercise and sleep, etc. But a topic we don’t seem to pay as much attention to is our mental health. If we struggle with anxiety or depression, we might read more blog posts, articles, or discussions about mental health. But if worry doesn’t intrude upon your everyday life, or you weren’t taught to make sure you take care of yourself mentally, you might not be taking intentional steps to keep yourself mentally healthy. Here are some ideas to incorporate into your life.

Keep Your Mental State Balanced

  • Take time to enjoy things you love: whether its time with family, hobbies, projects, or activities. Plan time to just do what you feel like doing: reading a book, playing with your pet, going for a hike; whatever you like to invest in when you have the time. So try to make the time!
  • Give back to your community: You know you feel great when you volunteer, and using your passion to make the world a better place is what we should all do. Whether it’s on a small scale, such as helping out a neighbor, or putting in manual labor hours for a local nonprofit, or even leading a local organization, bettering our communities can help us feel satisfied.
  • Take on a new challenge: Learn something you always wanted to, or start taking lessons to work toward that goal. It could be a project or role at work, a life skill like gourmet cooking, or something totally out of the box for you (rock climbing??). It’ll keep your brain ticking.
  • Ask for help: Whether its someone to watch the kids so you can have some time to yourself, or something with a bigger commitment such as visiting a counselor or taking classes to make you a better parent, mentor, or professional, asking for help where you need it can help smooth the bumps you might be encountering.
  • Find your trigger: We all face stress one way or another throughout our days. Identifying what triggers your reactions can help you prepare and manage your emotions and how you cope with stress.
  • Connect: Maintaining strong relationships with those around you will enrich your life, especially if those folks are supportive. Make time for the friends you might not see every day, and continue to invest in people whoare on your life journey with you. These relationships will reap great rewards. 

Following these steps will help you find a greater sense of balance and peace in our busy, crazy lives. If you’d like to find more ways to keep your health on the right track, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones play a key role in how you feel each day, and you can find out more about them in our free webinar, found here.

A Watercolor Autumn

It’s one of the prettiest times of year. And the rolling hills of Central Pennsylvania combined with the many rivers and streams, wide open skies, farmland, and endless open spaces all make for a very photographic backdrop to our days. If you fancy yourself an amateur photographer, you can take some great shots with a tool as simple as your smartphone. And even if you’re no great shutterbug, there are plenty of apps on the market to take your effort and turn it into something memorable and beautiful for your home.

Watercolor Your Photos

The next time you’re out for a stroll, on a pretty drive, or perhaps biking on some back county road, take some snapshots with your phone of a pretty scene. Next, download the Waterlogue app for $2.99 from your device’s app store. You can upload the photo and the app will automatically transform it into a vibrant watercolor. The app pays attention to the vivid colors found in each photo, and you can save the photo and print to use in any number of ways: a wall hanging, a gift, turning into coasters or placemats, or even a gift tag.

To see some beautiful examples, log in to Facebook or Twitter and search for #waterlogue. Just viewing others’ creations with the app can be inspiring!

Adding beauty to your life with easy steps like these is both fun and relaxing! For other ways to brighten your days and make sure you’re living life the best that you can be, check in on your health by scheduling a visit today through clicking below. If you feel like you can’t quite reach that plateau of peace or happiness, your hormones could be at fault. Find out more about them in our free webinar here.We look forward to hearing from you!

ScheduleNow

Sincerely,
Dr. Julie Drolet

 

How to Know if You’re Truly Healthy

We hear all the time about how we need to eat nutritious food, practice mindful eating, and make sure to exercise regularly. But maybe that’s not the secret to being wholly healthy. I’m sure we can all attest to how our emotions impact how energetic and healthy we feel. So as we work to maintain our bodies to get the most out of life, let’s not forget to nurture our emotional selves as well This can be as easy as finding a new perspective when we feel down, but sometimes it can involve changing important relationships in our life.

Emotional Health Strategies

  • Look on the bright side of things. Purposefully changing your outlook to search for the best, instead of the worst, can have a huge impact on how you go through every day.
  • Know and accept yourself. Constantly thinking negative things about yourself fills your mind with stress. While you should admit failures and learn from them, avoid comparisons and embrace your strengths.
  • Be thankful. Those who regularly consider what they are thankful for can better cope with stress and take steps to achieve their dreams. Writing down what you are grateful for has been shown to bring happier moods and better health.
  • Be comfortable in your environments. Whether at work, at home, or in social settings, being able to anticipate situations and know how you react to them will help you achieve emotional balance. Planning your time, believing in yourself, and prioritizing well can all help you thrive.
  • Stay mindful. This means you’re fully in the moment you are in. Technology makes it so easy to disconnect and get distracted, not to mention our tendencies to let our minds wander when we’re anxious or stressed. Focusing on the here and now can help you reduce stress and improve your relationships.
  • Set a goal related to your purpose or passions. Pinpoint your talents and interests, then explore how you can build those into your activities and time.

Many of us slip so easily into anxiety about our relationships, circumstances, and life in general. And while we know it can hold us back from fully living, anxiety can seem insurmountable to overcome. Try practicing these habits, and especially if combined with a well-balanced diet, steady sleeping habits, and some enjoyable exercise, your whole outlook can transform.

We all face struggles and uncomfortable situations. Knowing how to get through them can be key to the life you deserve. For help in reaching emotional and physical wellness, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,
Dr. Julie Drolet

P.S. Our hormones can make our emotions seem like a roller coaster. You can find out more about how your hormones interact in our free webinar, found here.

How Fast is Too Fast?

If you’ve committed to regularly working out (or you really want to make that commitment!), running is one of your best options. All you need are sneakers and a sturdy sports bra, and maybe a rocking playlist. No pre-training, pricey gym membership, or equipment required. Running is great because it burns almost 9 calories every minute when you’re moving steadily along. If you’ve ever gotten into a steady rhythm of running though, you probably know that after a while your body plateaus. You can get stuck in a rut as your body burns fewer calories as you run, since it’s gotten more efficient over time.

The good news is you can shake up your routine with ease, making your runs more efficient to burn more fat and feel good in even less time than you’re used to. Here are some ways to mix it up!

Run Better

Add some bursts of speed to make your muscles work harder and thus burn more calories. You also jump-start your metabolism with the higher intensity intervals, with your metabolism working harder for up to 24 hours after. Aim to complete these kinds of workouts at least once each week.

  • On a flat section of road or a treadmill, speed up to a hard pace for 15 seconds. Drop down to a jog for 60 seconds, then repeat between 6 and 12 times.
  • On a similarly flat surface, try a hard (but sustainable) pace for 30 seconds, then jog or walk to recover for 60 seconds. Repeat for 4 or up to 12 times.
  • For a long interval, run a quarter of a mile at that hard pace, and walk or jog for two minutes. Repeat up to 8 times.
  • For a hilly surface, run uphill for 10 seconds, then jog down the hill (or lower the incline to zero) for 45 to 60 seconds, or until you can breathe again. Repeat up to 8 times.
  • Try adding some weight lifting before you run to increase the fat burn when you run. Supermans, squats, hip raises, and planks are all great options.

If you miss the therapy of a longer workout, keep up some 30+ minute sessions once or twice a week, and you’ll be golden to make sure your body is efficiently burning calories without spending half of your free time at the gym!

 

If you’re looking for more ways to keep your body in tip-top shape, or even just healthier than you are now, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,
Dr. Julie Drolet

P.S. Exercise can be a boon to any mixed-up hormones you have. Find out more about them in our free webinar, found here.

A Light Stew for Early Fall

 

It’s still quite warm out, but those fall vegetables are starting to come in nicely. Grab some fresh ones at market or from a local store and you can stuff yourself full of nutritious veggies in an easy-to-create meal. All you need is a good knife, a cutting board, and a big soup pot.

Italian Vegetable Stew – Ciambotta

Ingredients:

  • 1/3 cup olive oil
  • 2 medium onions, chopped
  • 2 celery ribs, halved lengthwise and cut into ¼-inch slices
  • 3 carrots, halved lengthwise and cut into ¼-inch slices
  • 4 garlic cloves, finely chopped
  • 1¼ pound eggplant, cut into 1-inch pieces
  • ½ cup water
  • 1 (28 oz.) can whole tomatoes in juice, drained, juice reserved and tomatoes chopped, or 1¾ pounds fresh tomatoes, chopped
  • 2 red bell peppers, cut into ¾-inch pieces
  • ¾ pound green beans, trimmed and cut into 2-inch pieces
  • 1¼ pounds zucchini, halved lengthwise and cut into ¼-inch thick slices

Directions:

Heat oil in a heavy stew pot over medium heat until the oil shimmers. Add onions, celery, carrots, and garlic, and cook, stirring occasionally, until everything is a pale gold color. This should take about 10 minutes. Add the eggplant and water and cook, covered, stirring occasionally, until the eggplant is slightly softened; this should take another 10 minutes.

Stir in your tomatoes with their juice and the bell peppers, then reduce the heat to low and cook uncovered, stirring occasionally, for about 15 minutes.

In the meantime, cook your green beans in a smaller saucepan of well-salted boiling water until they are crisp and tender, about 5 minutes. Transfer them with a slotted spoon to a large bowl. Add the zucchini to your boiling water and cook until it’s also crisp and tender, another 5 minutes. Transfer with the slotted spoon to your bowl with green beans. Add potatoes to the boiling water and cook until they’re just tender, or about 10 minutes. Drain and add the potatoes to the beans and zucchini.

Now, add the boiled veggies to your stewpot and simmer. Stir regularly until all the vegetables are very soft, about 15 minutes. Season the mixture with 1½ teaspoons of salt and ½ teaspoon of pepper.

You can make this stew the day you want to eat it, or make it up to a week ahead of time and store in the refrigerator. Add some hearty bread or serve over rice for a delicious, healthy meal!

For more ideas on nutritious eating and how to keep your life healthy in general, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,
Dr. Julie Drolet

P.S. Healthy eating is part of controlling your hormones. Find out more about them in our free webinar, available here.

Do You Know Your Plumbing?

 

Our sexual health is just as important as our emotional, physical, and mental health. For National Sexual Health Month, we want to review some basics of our reproductive system and general issues that can be found.

While “plumbing” sounds like a misunderstood analogy, it’s actually rather appropriate. Our system is a series of openings with tubes and passages. The interior parts have delicate and important purposes, while the outer layers help protect the inner layers. And just like the plumbing in your house, it’s much easier to maintain it well than repair it.

The Inner Workings

The interior part of our systems has five main sections:

  • The ovaries: small, oval-shaped organs on both sides of the uterus. They create and emit eggs and hormones. Hormonal birth control usually stops the emission of eggs from these.
  • The fallopian tubes: narrow tubes connecting the ovaries to the uterus. Egg fertilization usually occurs in the fallopian tubes. If the fertilized egg implants in the tube, it’s called an ectopic pregnancy and needs treatment asap.
  • The uterus: a pear-shaped organ where the fertilized egg implants in the wall. This is what expands when you’re pregnant, and hosts the growing baby.
  • The cervix: The lower part of the uterus that connects to the vagina. Its cells are what are collected during a pap smear and can be used to detect cancer and infections.
  • The vagina: the tube connecting the cervix to the outside of the body, where sperm enters on its journey to reach an egg. This is also where a baby exits the body, known as the birth canal. 

The Outer Workings

The exterior of our reproductive system also has several different parts. The mons pubis is the skin and bump over the pubic bone with hair, keeping the bone underneath safe. The labia majora and labia minora are skin flaps, the majora on the outside and the minora on the inside, protecting the vagina’s opening. We each have a clitoris, a small sensitive spot at the top of the labia minora, covered by a very small fold of skin. Its sensitivity can be stimulated to more enjoy sex. And lastly, Bartholin’s glands, two small glands on either side of our vagina’s opening secrete the liquid to lubricate intercourse.

The Issues to be Aware of

A woman’s period should be somewhat regular, although the length in between cycles and during your period can vary. If it lasts for more than a week regularly with very heavy flow, or you go more than 45 days regularly between cycles, it might be a good idea to talk to a doctor. If your period disappears for a few months without pregnancy, that’s also a sign to talk to a doctor.

If you’re ever bleeding at a random time, having pain beyond the normal cramping of your cycle, or bleeding is soaking through more than one sanitary pad in an hour, you should check in with a doctor. Pain in your pelvis or when having sex, a bad smell, or inflammation can all be signs of a bigger problem as well. In fact, every year, one out of every four sexually active teens will contract a sexually transmitted infection, and by age 25, half of anyone who’s sexually active will have one or more infections. Often there are no symptoms. Annual checks can be a huge part in catching any issues before they start to infringe on your life.

September is Ovarian Cancer Awareness Month, and you should also watch for symptoms such as bloating, pelvic pain, feeling the urgent need to urinate, or menstrual changes. These can also be combined with an upset stomach, back pain, constipation, and swelling in your abdomen. While many of these symptoms are signs of other causes, ovarian cancer is fifth in cancer deaths among women, and it’s better to be safe than sorry.

This is a lot of information, but knowing about your reproductive system and signs that it’s not functioning well can ensure you get help when you need it and enjoy your sexual experiences like you deserve! If you’ve got anything you’ve been meaning to call about or questions about your reproductive system, schedule a visit today by clicking below. We look forward to hearing from you!

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Sincerely,
Dr. Julie Drolet

P.S. Your hormones play a key role in your reproductive system, and you can find out more about them in our free webinar, found here.

 

Best Body Before Summer’s Over

Summer’s still going strong, which means plenty of places to wear those cute shorts and tank, or your new bikini. But that also means that every night out and barbecue can’t be an all-you-can-eat fest if those shorts will still slide on the same way. Never fear! You can have a couple of margaritas and some delicious dessert if you keep up on an exercise routine amidst all the fun. Try these five moves when you have a few minutes between gatherings.

Five Moves For You

  1. Ab whittling walk: Start in a plank position, with shoulders, hips, and ankles in a straight line. Move to your forearms, and then turn your arms so your right hand touches your left elbow and vice versa. Now you can “walk” your forearms forward one elbow at a time, moving your toes forward in unison. Walk a few “steps” forward, then a few steps back, and repeat five times. This will work your shoulders and biceps as well as your core.

  2. Arm balance buffer: Stand on your left foot, and bring your torso parallel to the floor with your right leg raised behind you. Hold a light free weight in each hand, with hands hanging down in front of you. Draw the weights up to your armpits, then hinge your arms at the elbow to send the weights out and back. Switch legs and repeat on the other side; do a set of ten on each leg. This works your abs, rear, and thighs as well with the balancing act.

  3. Leg skater lunge: stand with your feet hip-width apart and your toes turned out. Place your hands on your hips, and then follow a curtsy motion, stepping your right foot back and to the left. Stand up again, and then repeat on the other side. Do a set of ten for each leg.

  4. Butt Raiser: Standing next to a chair, hold the back of the chair with your right hand, and hold a small weight in your left hand. Bend your left knee, lifting your foot behind you. Squeeze your glutes and press your left foot (flexed) straight back while your knee remains bent. Complete three sets of ten, alternating sides.

  5. The Back Fly: Lie with your chest on a ball, with arms dangling in front of you, a small weight in each hand. Extend your legs behind you with your feet wide and resting on your toes. Lift your shoulders off the ball and extend your arms in a V up to shoulder height. Repeat for 12, then do another 12 if you can.

 

These body weight and free weight exercises are easy to do at home and can really give you some nice toning. For more help on making healthy choices and improving your lifestyle, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

 

P.S. If even exercise doesn’t make you feel good, it could be your hormones. Find out more about them in our free webinar, found here.

 

A Brighter, Fresher Look

Most of us have tablecloths and placemats, but those can seem old and stale after so many uses. To spruce up your table without investing in more, you can do this simple craft to make your next night in or late summer party even more fun!

Stamped Paper Runner

Supplies:

  • Banner paper
  • Ink pads in summery colors – pink and blue and yellow
  • Summery stamps, such as a hydrangea, a butterfly, the sun, or a nautical theme
  • A colored pen, such as red or purple

Steps:

Apply ink to a flower or butterfly stamp, then stamp along both edges of the runner for the length of your table. You can follow the edge or a wave curve all the way down.

Next, apply ink to another stamp, such as a butterfly, and then create a few small circles down the center of the runner. For a one-time use, you can then write each guests name above their place setting, or for ongoing use, add a quote about summer or friendship to the paper. When you’re done, your table will be fun, summery, and brighter than ever whether you’re entertaining or having a delicious brunch with your family.

Crafts like this can be relaxing and with such beautiful results. For other ideas on how to refresh your days or improve your mental or physical health, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

 

P.S. If you’re having trouble relaxing, hormones could be your issue. Find out more about them in our free webinar, found here.

 

Do You Really Need to See Your Gyno?

Making space in your busy life for a checkup at the doctor seems like it’s just not worth the time, right? Especially without having a specific symptom or health concern, why spend the hour and a half to get there, wait, see a doctor you hardly know, and leave again. It feels like you’ve got better things to do with your time off or your vacation hours at work.

The second week in August is National Health Center week, and because we’re a practice focused on women, we’re of course going to share with you how regular visits to a gynecologist is worth your time.

Why You Should Come on Down

  • $1· You can’t check inside your own vagina for possible issues!
  • $1·  If you end up with any abnormalities or issues that need to be treated, a gynecologist is much more experienced with specific situations to your reproductive health than a general MD might be.
  • $1· A gynecologist practice is more than just a pap smear and breast exam; we offer screening for depression, osteoporosis, bladder disease, gastrointestinal issues, and sexually transmitted diseases.
  • $1·  If you have more than one sexual partner in a year, you can develop a lesion on your cervix, which could contain HPV, the virus that causes cervical cancer. An annual check can catch any precancerous signs early.
  • $1·  You have many, many options for contraception, and your gynecologist will be the most well-versed in the possibilities, depending on your health and your preferences.
  • $1·  If you’ve ever had an abnormal pap smear, this is a sign that you should religiously get annual checks to catch anything that might develop.
  • $1·  Your gynecologist can treat you as an individual, getting to know you and your health history, as well as your goals. Whether its hormonal changes, getting pregnant, or symptoms you probably shouldn’t ignore down there, a gynecologist is the best person to walk you through it.
  • $1·  Symptoms such as bleeding after sex, painful intercourse, any complaints about your breasts (such as pain or lumpiness, not size!), bladder infections, or issues with menopause mean you should set up a quick appointment to help address the concerns.

While we know its hard to cram everything you need to do as well as some things you want to do into your hectic life, an annual appointment can help with early detection of so many health concerns and help you address any issues that crop up. Plus, gynecologists usually have a rare sense of humor that’s worth chatting with them!

To make sure your health is on the right track, schedule a visit today by clicking below. If you’re concerned about any emotional roller coasters you’ve been on lately, it could be your hormones. You can find out more about them in our free webinar, here. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

Two Good Things Made Even Better

Barbecuing never gets old, and it's fun to try different flavor combos, rubs, and fresh ingredients to spruce up a traditional recipe. For our August healthy recipe, we’re showing you how to combine barbecue chicken with a blueberry barbecue sauce. It sounds like it wouldn’t go together, but with fresh blueberries and delicious chicken on the grill, the flavors combine for a tart taste that’s totally worth trying.

Ingredients

  • ½ cup diced onion
  • 1 tablespoon olive oil
  • 2 cups blueberries
  • ¼ cup ketchup
  • ¼ cup balsamic vinegar
  • ¼ cup dark brown sugar
  • ½ teaspoon salt
  • 6 boneless, skinless chicken breasts

To Prepare Prep and turn on your grill. On the stove, heat a mid-size saucepan over medium heat. Add olive oil and sauté the onion for two minutes until its clear. Add your blueberries, ketchup, balsamic vinegar, brown sugar, and salt. Stir everything together until mixed, bringing the mixture to a simmer. Cook for about four minutes, stirring occasionally.

Transfer mixture to a blender, blending until smooth. Retain about half a cup of sauce to a bowl for serving. Put the rest in a bowl to bring out to the grill.

Next, pound the chicken breasts to flatten them until they’re only about ½-inch thick. Place the breasts on your grill, cooking for five minutes on each side. Spread the blueberry sauce on the chicken, and grill for one more minute. Then turn the chicken again and spread more sauce on that side, grill for another minute. Make sure the internal temperature reaches 165 degrees. Serve with the leftover sauce to add as needed.

The recipe has less than 300 calories per serving, with only one gram of saturated fat and one gram of cholesterol. It also contains one gram of fiber, 35 grams of protein, and 397 grams of potassium. Combined with some sweet summer corn, fresh watermelon, and maybe a mai tai, this makes for one tasty dinner! We hope you enjoy it, and if you have any questions about making healthy choices or improving your life, schedule a visit today by clicking below.

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P.S. If the summer heat is too much even with a good barbecue, it could be your hormones. Find out more about them in our free webinar, found here.

Is Your Centerpiece Fresh and Bright?

If you’re looking for a summery centerpiece to keep your table fresh and fun in these hot months, look no further. Friendly daisies and some pops of color will brighten up your kitchen or dining room, and you can bring some of the outdoors inside with you!

Patriotic Centerpiece

What you’ll need:
- 3 Mason jars or vases
- Fresh daisies
- Red and blue food coloring
- Water

Fill the jars with tepid water, then trim the daisies to the correct height, cutting the stems diagonally. Add one drop of red food coloring to one vase, and one drop of blue food coloring to another vase, and leave the last vase clear. Pop your daisies in to fill out each vase fully. You could even buy a large daisy mum and trim off the flowers from the plant to make it work.

These little centerpieces make fun hostess gifts, are perfect for a deck dinner party, or you can sit out on the porch with these and some candles!

July can be a busy month, so if anything’s feeling off, especially before a vacation, make sure to get checked out by a healthcare professional. Sometimes feeling off can be caused by a hormonal imbalance, which you can find out more about with our free webinar here. You can also schedule a visit today by clicking below. We look forward to hearing from you!

 

ScheduleNow

Sincerely,

Dr. Julie Drolet

 

Colorful Kebabs for Any Picnic

While the July 4 holiday is over, the season for summer picnics is in full swing! Along with the inevitable fruit salads, sangria, and burgers, you can mix up your pot luck offering with some colorful, easy kebabs. Made with juicy, fresh tomatoes, tasty cheese, and some added spices, these kebabs are so easy, they don’t require grilling!

Tortellini Kebabs

Ingredients:

  • Cheese tri-color tortellini
  • Grape tomatoes
  • Fresh mozzarella balls, marinated in oil and herbs
  • Wood skewers
  • Salt and pepper (to taste)
  • Fresh chopped parsley

You should be able to find mozzarella balls already in oil and spices, but if you can only find the cheese in water, then you can create your own marinade by mixing ½ cup of olive oil with 5 minced garlic cloves, ½ teaspoon of red pepper flakes, and salt and pepper to taste.

First, cook the pasta according to its package directions. Then lay out your tortellini, tomatoes, and mozzarella for easy reach. Start with skewering a tortellini, then a cheese ball, and then a tomato. Complete two sets of this pattern for each kebab. Next, season the kebabs with salt and pepper, and drizzle a bit of the oil mixture on top as well. Use the fresh parsley for a varnish, and your kebabs are ready to bring to any festive party, or be eaten while relaxing on a deck with your favorite cool summer beverage.

The fresh tomatoes provide just the right burst of flavor mixed with the pasta and cheese, and the colors brighten up the dish as well! If you’re trying to do something different with your life, just like this recipe is a different option to bring to a summer gathering, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If heatwaves are making your irritable, it could be your hormones. Find out more about them in our free webinar, found here.

Look Good, Get Stronger, Feel Sexier

Now that shorts and tank top season has arrived, we might be more motivated to work out than we were in the winter. And even though we know it’s healthy, exercising so easily falls to the low end of the priority list. There’s chores, happy hour, and the very strong pull of our pillows at night. And in the morning. And sometimes during the day.

In addition to the logical reasons we need to work out (Good for our bodies, makes us feel great and energized, our clothes fit better), there’s always this reason: Adorable workout clothes. No matter what your style, you can find clothes that make you look cute even while you sweat, which will make you look even cuter – maybe after a shower ;)

The Clothes for You

  • Snazzy ¾ leggings – leopard print in blue black or purple are both comfy and make your legs look great while you work those lunges or runs ($30).
  • For some smooth running shorts that are reversible, try a triangle pattern from Adidas ($35)
  • If you like a looser-fitting shirt, try out one of Nike’s v-neck tees, this one in royal purple ($25)
  • For a more form-fitting tank to get your sweat on in, Victoria’s secret makes a very cute black one with different highlight colors ($40)
  • For another layer, try this active-fleece hoodie in any color! ($25)
  • Liner socks in teals and grey are perfect for any workout ($24 for 3 pairs)

Of course, you’ll also need a sports bra and some workout shoes providing the best support you can get. For both, head to a store that specializes in those items so you can get exactly the fit you need for your foot type and what the ladies’ need for support!

You’ll feel ready to workout the moment you put on your new items, and your body will thank you for it!

If you need any other support to start some healthy habits or want to talk to a doctor about any physical concerns you have, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. If you’re having trouble getting to the clothing size you want, it could be related to your hormones. Check out our free webinar to understand how. 

How Do You Motivate Yourself to Workout?

How do you motivate yourself to workout? Maybe it’s so regular you don’t even think about it. Maybe you buy yourself a new workout top that you want to try out. Maybe there’s a cute guy at the gym you don’t mind as eye candy. Maybe it’s where you get your groove on with your favorite jams reserved for your workouts. But if you’re like many of us, you need a bit of motivation. Here are several different workout tips to get you ready to show that strong is the new skinny!

You Can:

  • Download a book or podcast you’re excited to listen to, but save it only for when you’re working out.
  • Have a tasty workout snack as a reward when you’re done – a smoothie, a protein shake, some fruit, some oatmeal, or a muffins.
  • Commit to a certain number of workouts for three weeks – once a day, once every other day, etc. Plan them all out on your calendar. After those three weeks, see what worked best and how much more you want to workout!
  • Get a cute water bottle, and then use it all. day. long. This will give you more energy, better skin, and a stronger immune system.
  • Play with your kids, your nieces and nephews, or the neighborhood gang. You’d be surprised how much the daily soccer, ultimate Frisbee, basketball, or even just freeze tag can work out your heart and tone your muscles.
  • Sleep in your workout clothes. Yep, we said it. Then you roll out of bed and….walk out the door! Zero effort required.
  • Remember that if you give it your all, you don’t need to spend 60 minutes doing cardio every day. Try for 20 with intense intervals – quicker, but still great results.
  • Picture how you will look while you work out – whether it’s a jog, some weight lifting, swimming, or a spin class. Seeing yourself do it will make you more likely to be successful.
  • Try running even if you hate it. We know, it can seem so boring and maybe even painful, but it’s hard to find an activity that’s better for you overall.
  • Pick a handful of activities and do them every night before bed. Planks are a fantastic choice – start with 15 seconds and add more seconds over time. Try pushups, crunches, and squats too.
  • Don’t skip a day working out. Wait, what? It’s true. Make it a habit like brushing your teeth every day.

Fitness isn’t something that happens by accident. It does take a commitment of time, energy, and most of all, trying to make it a habit.

For more help with steps you can take to ingrain other healthy habits in your life, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones can play a big role in the energy you have when you’re trying to workout. Find out more about how they can affect you with our free webinar here.

Source: http://www.yourmodernfamily.com/30-workout-hacks/

An Easy Meal For One or Five?!

Now that the weather is marvelous, you don’t want to be slaving away in the kitchen to make nutritious meals, whether for just you or for a big family. And you want your meals to have some lean protein for fuel and lots of veggies for nutrition. So you can prep this crock-pot meal and head out for some wine on the porch J.

Slow Cooker Chicken Pot Roast           

Ingredients:

  • 1 large roasting chicken
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 2 teaspoons fresh thyme
  • 1 teaspoon black pepper
  • 1 teaspoon paprika
  • Kosher or sea salt to taste
  • 2 celery stalks
  • ¼ cup water
  • 1 cup baby carrots
  • 2 medium potatoes (or sweet potatoes), cut into 1” cubes

Directions:

Rinse and pat dry the chicken. Rub the outside with olive oil first, then combine spices and rub all over the chicken. Place the minced garlic into the cavity, along with a bit more salt and pepper. Add your water to a slow cooker, and then the celery. Now, place the chicken in breast-side up. Add carrots and potatoes around the chicken. Cover, then cook on low 4 to 6 hours or until the chicken’s internal temperature Is 165 degrees and the veggies are tender. Use a meat thermometer to check if the chicken is done, or pierce with a fork, making sure the juices run clear.

There’s only 178 calories per serving (makes six servings). It also has 10 grams of protein and 3 grams of fiber. The potatoes contain several vitamins, as do the carrots, and the spices and water add lots of natural flavoring without extra calories!

As you focus on staying fit and healthy this month, try this one night for dinner. If you’re looking for more ideas on ways to make your life healthier, or easy meals to make, schedule a visit today by clicking below. If you’d like to check out our experience from the comfort of your home, you can view our free webinar on how your hormones work here. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

Fitness For Your Whole Fam

It’s the perfect time of year to hit the biking trail, basketball court, volleyball pit, or a local hiking spot. And since May is National Physical Fitness and Sports Month as well as National Family Wellness Month, you have just the motivation you need!

Especially for those of us with kids or who have trouble getting motivated to hit the gym, incorporating other forms of fitness, like favorite sports or activities in nature can be more appealing than having to shop for a new sports bra or spend money on a pair of running shoes.

Family Activities to Stay Fit

  • Take a walk every day. Whether it’s on a break at work, after dinner with the fam, or early in the morning with the dog. It’ll rejuvenate your day, get your endorphins flowing, and is great for your rear and legs.
  • Commercial break workouts. It’s easy to incorporate squats, pushups, situps, tricep dips, or lunges into those breaks. You can do them to the beat of a song playing during a commercial, race to see how many you can do during two commercials, etc.
  • Have a dance party. Push back some furniture and stream some music that makes you want to shake it off. Belt out the lyrics, create your own dance moves, and get your heart rate going.
  • Walk or run for a charity. This time of year they happen just about every weekend. Use Google or Facebook to find some runs your friends might be participating in, and you can even pick the fun ones: around a downtown area, along a rail trail, a color run, a mud run, or a glow-in-the-dark run. What’s not to love?
  • Join a league at the local rec center for whatever you enjoy: dodgeball, volleyball, soccer, or racquetball. A weekly game could be a perfect motivator to keep getting into shape other days of the week – to improve your speed, flexibility, and response time.
  • If your kids have their own sports practices, make it a point to work out while they do – run around the track, do a stadium workout, or alternate a walking lap with some lunges and pushups.

Have other ideas? Feel free to share what’s worked for you or your family to stay active.

There are many reasons to stay physically fit and healthy. If you think you might have a barrier to being as healthy as you can be or a concern you want to speak to a doctor about, schedule a visit today by clicking below. We look forward to hearing from you!

ScheduleNow

Sincerely,

Dr. Julie Drolet

P.S. Your hormones can help or hinder your efforts at trying to tone down. Find out more about them in our free webinar, found here.

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Only Three Steps to a Healthy Lunch

We’re headed into the weekend, and sometimes weekends can be full of onion rings and martinis and doughnuts (not together). And it’s OK to have a cheat day, or a calorie-laden breakfast, so let’s make sure you’re headed into the weekend with a nice, easy lunch you can snack on as you need to.

Avocado and Edamame Salad

Makes 4 to 6 servings


Ingredients:

  • 1 16-oz. bag of frozen shelled edamame, thawed
  • 1 clove garlic, minced
  • 1 teaspoon grated fresh ginger
  • 2 teaspoons honey
  • ¼ cup seasoned rice wine vinegar
  • 3 tablespoons olive oil
  • Juice of 1 lime
  • Pinch of salt and fresh cracked pepper
  • ½ cup sliced green onion
  • 3 tablespoons chopped fresh parsley
  • 5 to 8 radishes, sliced
  • 1 ripe avocado, sliced
  • Sesame seeds

Bring about four cups of water to boil in a medium saucepan. Add edamame and boil for a few minutes, until cooked through but still with a slight bite to them. Drain the mixture and allow to cool.

In a small bowl, whisk together rice wine vinegar, oil, garlic, ginger, lime, honey, and salt and pepper. Whisk until completely mixed. In a medium bowl, combine the cooled edamame, green onion, parsley, radishes, and a sprinkling of sesame seeds. Toss everything together, top with some dressing, and there you go! You can keep the salad for up to four days in the fridge. The radishes will lose some of their color, but they’ll still be OK to eat for that time.

The shots of protein with the edamame and avocado are the perfect proportions to give you energy without overdoing it. The radishes and dressing with some spice add the right amount of flavor and crunch. You can have it for a snack, or make it the main part of a meal!

Eating healthy can be more than steamed veggies or chicken for one more night in a row. Seek out recipes with some zest and flavor, as well as nutrition. If you’re looking for other ideas on how to get protein into your daily meals or want to talk to a doctor about other ways to improve your health, schedule a visit with us by clicking below.

 


S
incerely,

Dr. Julie Drolet

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A Bright, Fun Craft with Peeps!

Birds are singing, the sun is shining, and color is starting to come back into the world again! To bring some of the color into your house with some fun Spring décor, we’ve got a cute little craft using colorful Peeps!

Topiary Spring Craft

Materials:

  • Several packages of pink, blue, and yellow peeps – ideally you can use stale peeps for a more firm hold
  • Acrylic craft paint in green and blue (bright shades)
  • Clear acrylic sealer (optional)
  • Flat paintbrush
  • ½-inch dowel, 18 inches long
  • Terra cotta pot, 4 to 5 inches tall
  • 5-inch wide white styrofoam ball
  • Small piece of floral foam
  • Metal floral pins
  • Permanent glue
  • Green paper grass
  • ½-inch wide patterned ribbon (in fun, spring colors!)


Instructions:

Start by painting the dowel rod green and the outside of the pot blue. Use as many coats as needed for full coverage. Apply sealer to both the rod and the pot if you want to, and let dry. Next, glue the floral foam in the bottom of the pot. Put a small bit of glue on the end of the rod and insert vertically into the middle of the foam. Fill the top of the pot with green paper grass. Then, use your ribbon to tie a bow with trailing ends around the base of the dowel.

Now, poke a hole into the Styrofoam ball using the top of the rod, about 2 inches deep. Starting at the hole, draw a line around the circumference of the ball. Next, take a peep (we used pink) and attach it to the line around the ball with floral pins. Do this the whole way around the line, each peep touching its neighbor. Next, attach a row of blue peeps on either side, then a row of yellow, then pink, and you will probably end with a blue peep in the center.

All you need to do now is place a small amount of glue on top of the rod, and insert it into the hole you made in the Styrofoam ball.

Such a cute, fun idea for a centerpiece, on your desk, or on an entryway table. Switch up the ribbon and you can even keep it going through summer!

We know life can be busy and you don’t take a lot of time for yourself. If you like crafting, this is a great way to relax. If you’ve got other ways you find refreshing and rejuvenating, make sure you make a bit of time for them too! And if you’ve got any health concerns you haven’t been making time for, now is the time of year to do it. Schedule a visit with a doctor today by clicking below. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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Spring Fitness for Your Summer Outfits

It’s finally, officially Spring! No more sweaters and de-icing your windshield, no trying to convince yourself to put on your gym clothes and then sit in your cold car just to get to the gym. Time for running outside, and grass, and sunshine!

Your “Summer’s On Its Way” Workout

Pull out those leggings and tank, grab your best workout playlist, and have at this great workout you can do at the gym or at your house – it’s all running and bodyweight!

Interval 1:

  • Run for 10 minutes
  • 20 lunges, alternating legs
  • 1 minute of regular and/or reverse crunches
  • 5 pushups


Interval 2:

  • Run 10 minutes (see if you can beat the distance from Interval 1!)
  • 20 squats with a one-leg kick-back
  • 1 minute of bicycle crunches
  • 5 pushups


Interval 3:

  • Run 10 minutes
  • 20 plie squats
  • 1 minute plank
  • 5 pushups

If any of those steps seems a bit easy to you – up the ante. You can run for 15 minutes, do 15 pushups instead of 5, or double your number of lunges/squats for each interval. Every little bit will help you get out of those winter blues and start toning up for the sunshine!

Getting a good workout most days each week is one of the most influential steps we can take – for our physical, emotional, and mental health. It’s rather amazing what improving this one area of your life can do for all the other areas of your daily activities! If you’d like more ideas on how you can improve your health, or want to talk to a physician about your physical activity, schedule a visit with your doctor today by clicking below. If you’re tight on time, feel free to learn a bit about our practice and how we can help women with balancing their hormones in particular with our free webinar here.

 

 


S
incerely,

Dr. Julie Drolet

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Are You Safe?

Many women, regardless of age, know very little about the sexually transmitted diseases they could be susceptible to – or even have without knowing. While that’s certainly understandable (we have so many things to remember and prepare for without adding that in!), our sexual health should be just as important as our physical or mental health. The symptoms of an STD can be a minor annoyance, or they can seriously affect you.

One out of every four Americans between the ages of 15 and 55 will catch at least one sexually transmitted infection, and they are the most common among teens and young adults, as about 65% of these infections happen to those under 25.

What You Should Know

While many STDs may not show up through symptoms, others do, and they’re generally in the same ballpark: sores or blisters on or around the genital area or in your mouth, pain or burning during urination, itching or swelling in or around the vagina, unusual vaginal discharge, pain in your pelvic area, or bleeding other than during your period. While these symptoms might not mean an STD, they likely mean something serious anyway, so make sure you talk to your doctor.

STDs are spread via contact with bodily fluids, or contact with infected skin or membranes (think your mouth). That means oral sex is also a way to contract an STD.

So, as you might have heard, prevention is key. While abstinence is the only guaranteed way to do so, you can always practice safe sex by using a condom Every. Single. Time. If you like lube, make sure it’s water-based, which will keep the condom from breaking. And, make sure any partners you plan to stay with are tested for STDs, to make sure you’re safe. Some STDs are incurable, while others can worsen without treatment. If you discover you have one and receive treatment, you could still contract the same disease again if you’re not practicing safe sex.

The effects of having an STD on your body can be very serious. Along with pain in your genital or pelvic areas, you could become infertile, damage your brain, negatively affect your heart, cause birth defects in any children you have, and increase your risk for some types of cancer. 

Given the ways your body can be affected by STDs, and that it’s pretty easy to make sure you’re protected, make sure you’re taking the right steps. If you think you might have symptoms, or just want to be tested to be sure, schedule a visit with your doctor today by clicking below. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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Are Your Emotions Making You Feel Unwell?

Being health conscious is almost a fad these days, though certainly a positive one. And yes, eating nutritiously is important for your body in so many ways, but did you also know it’s important for your emotional health?

There are studies for several different conditions linking both long-term health and mental health issues with dietary habits. For example, depression has been linked with an unhealthy diet, particularly with regularly eating heavily processed foods and those high in sugar.

We all get stressed for important reasons, and that’s OK. But it’s not great when our natural reaction to that pressure is to turn to foods high in sugar – to get a boost in energy or just to make us feel better. And that creates a cyclical issue – stress leads to sugar foods – and as our lives continue to have pressure, we continue to eat foods that aren’t good for us.

This poor diet has been recently documented with adolescents. Those who ate low-quality food had worse mental health than those with a higher-quality diet.

So how do we change from these habits? One step should be to change what we seek out when we’re stressed: Rather than sugary foods, how about a trip to the gym? A high-powered walk around the block? We’ll get similar feelings of relief from the endorphins released after the workout, without the sugar that isn’t good for you. You can also practice mindful eating – eat slowly, avoid distraction, and try to purchase healthy foods you can substitute when you do want that sweet treat!

For other info on how to keep both your body and your emotions healthy, schedule a time to come in and see us by clicking below. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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Sweet and Satisfying and Easy to Make

When you think about eating nutritiously, does it make you cringe a bit? Like nutritious food can’t really taste very good? Well, the good news is that it can, you just have to reposition how you think about it and possibly how you prepare it. Even if we want to pretend it’s not true, we all know that good foods give you energy, make you feel better (Less bloating! No sugar crashes! No indigestion!), and with some great flavor mixing and seasoning, you’ll not regret it… and you can still have that occasional jelly doughnut. Try this light salad that mixes strawberries in with lots of protein!

Quinoa, Black Bean & Strawberry Salad

Ingredients:

  • 1 teaspoon vegetable oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • ¾ cup quinoa, uncooked
  • 1 fat free chicken or vegetable broth
  • 1 teaspoon ground cumin
  • ¼ teaspoon cayenne pepper
  • Salt and pepper to taste
  • 1 can (8.75 oz.) or 1 cup frozen corn kernels
  • 1 can black beans (15.5 oz.), drained and rinsed
  • ½ cup fresh cilantro
  • 2 cups strawberries, chopped
  • 4 to 5 cups of baby spinach

 

In a medium saucepan, heat oil over medium heat. Stir in the onion and garlic, and cook until lightly browned. Add quinoa, broth and seasonings. Bring everything to a boil, then cover, reduce heat, and simmer for about 20 minutes or until the water is absorbed. Stir in the corn and black beans, and let cool, or store overnight in a refrigerator.

Mix all strawberry dressing ingredients in a blender. Blend for about 30 seconds or until everything is well blended. Set aside in a small pitcher.

When you’re ready to serve, fold the strawberries and cilantro into the quinoa mix. Serve cold over a bed of baby spinach leaves, and drizzle strawberry dressing on top. Makes 4 to 6 servings.

It’s not what you’d think of for your every-day meal, or salad, but it’s filling, nutritious, and tasty!

For other ideas on how to eat healthy that can still taste good, schedule a time to come in and see us by clicking below. We look forward to hearing from you! 

 


S
incerely,

Dr. Julie Drolet

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Are You Getting The Most Out of Your Workout?

You might have found that you like to work out at home – fewer people to see you in your sweaty gym clothes, flexibility of when to fit it in, or just the ease of a video or routine you can manage. Or maybe you don’t want to pay for membership, or hate the crowds at a gym – especially earlier in the year when it’s mobbed!


So let’s make sure you’re getting the most out of your home workouts, whatever style you like – bodyweight, dance videos, or weight training with some stair-running!

Get The Most

  • Don’t do the same routine every time you workout. Have a decent sample size of moves you choose from, and mix them up every time you workout – this is what builds muscle.
  • Add weights – free weights, children, a bag of rice – anything to help continue toning and building strength. 
  • Add harder levels of moves you already do. Feel good about your speed and reps for pushups? Buy a pullup bar (Target sells them!) and really tone your body all over. Feel like you have lunges or squats down pat? Add weights held at your shoulders. Your core just got a whole new challenge. 
  • Update how long you rest between sets. If you do two minutes, cut that in half. If you do under a minute, cut it down to 30 seconds. Shocks your muscles and helps burn more calories. 
  • Use motivation tools – pump your music, turn off your phone, and sweat your butt off! You’ll get a great workout!
If you’re looking for working out from home moves to try, here’s a quick list for you: squat jumps, jumping jacks, burpees, pushups, pullups, supermans, bicycles, leg raises, planks, squats, deadlifts, lunges, wall sits, tricep dips, and bicep curls.

Now you just want to go eat some pie and avoid your sports bra, right?? But do yourself – your heart, your waist size, your energy levels, and your future health – a favor. Spend 30 minutes in those exercise clothes putting in all you’ve got, then go eat some pie. You won’t regret it!

 


If you’re looking for other ideas to maintain your health, or have got a nagging concern you keep putting off a doctor’s visit for, make an appointment with us today by clicking below. We look forward to hearing from you!

 
 


S
incerely,

Dr. Julie Drolet

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That Spunky Saying

For Women’s History Month, how about a fun craft that can spruce up your living space and inspire you every day? We like “Well-behaved women seldom make history,” said by Laurel Thatcher Ulrich, a Harvard professor. But you can find just about any quote you like for this easy canvas painting craft!


Quote Canvas Art

Supplies:

  • Plain stretched canvas of a size you like
  • Two acrylic paint colors (one will be the background, the other will be the writing)
  • One good paintbrush, about a ½” size
  • Vinyl lettering you can have custom-made from Amazon or Etsy

First, paint the canvas the color you’d like the words to be. Give it a nice thick coat, or maybe two. Allow to fully dry for four hours.

Once the canvas is dry, apply the vinyl letters right on top of the paint. Press very firmly and seal the edges down for each letter. Then, coat the whole canvas in a light layer of paint – your background color.

Allow the paint to again dry completely. Now, carefully remove each vinyl letter – perhaps using a straight pin to help find the edge of each letter.

If you’d like the canvas to look distressed, you can lightly rub the whole thing with fine-grit sandpaper.

And now you have some fun art to hang up on your wall!

For a not-as-crafty approach, you can also adhere the vinyl letters straight onto the wall. It depends on your style and what you like.

If you’ve got some downtime during March, peruse some sites or articles detailing the accomplishments of women throughout history, or quotes by women who changed the world. It’s refreshing and hopeful, something we all need more of!

If you’d like to check on your health to make sure you’ll also make a difference in the world in your own way, please schedule a visit with us anytime by clicking below. We look forward to hearing from you.

 


S
incerely,

Dr. Julie Drolet

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Who Are These Women?

March is National Women’s History Month. Especially considering a woman’s place in society has changed significantly in the past 150 years, the advancements many women were able to make in medicine in that time are impressive. We thought we’d share some interesting stories with you, to inspire you to go after your dreams and press onward to support those around you!


Dr. Virginia Apgar

You might recognize the name because of the Apgar Score, a system still used today to evaluate the health of a newborn baby. She developed the method in 1952, before fetal monitoring technology was available, providing a quick and easy way for nurses to measure breathing, skin color, muscle tone, reflexes, and pulse.


Dr. Rebecca Lee Crumpler

The first African-American woman to earn her doctor of medicine degree, she attended the New England Female Medical School (later Boston University School of Medicine). Graduating in 1864, she moved to the South which was still very broken from the Civil War, and cared for freed slaves in and around Richmond, VA, who would not have received medical care otherwise.


Eleanor Roosevelt

While Eleanor was known more for her policy agenda than her social parties to begin with, she had a major role in America’s healthcare during former President Harry Truman’s time in office. Appointed the head of the United Nation’s Human Rights Commission in 1948, she was instrumental in authoring the Universal Declaration of Human Rights, ensuring that access to health care was considered a basic right, rather than a privilege.


Margaret Sanger

Sanger worked as a nurse in tenements on the Lower East Side of Manhattan, caring for women who had suffered botched abortions. She watched women’s lives restricted from their many births and children. She was the mover and shaker behind the first FDA-approved oral contraceptive, known as Enovid, and founded the American Birth Control League. She believed the way to women’s freedom was through reproductive control.


Dr. Nancy Dickey

Elected president of the American Medical Association in 1997, she was the first woman named to the role. While there, she developed the Patient’s Bill of Rights, one of the primary documents in any medical care received today. It essentially changed how care was conceived and delivered.


Mary-Claire King


A geneticist, King began to search for a genetic marker for breast cancer, rather than accepting the theories of the day that it was caused by random factors. She identified chromosome 17 as a direct link, and her research laid the foundation for the discovery of the BRCA-1 gene in 1994.

It’s safe to say we wouldn’t be able to lead the kind of lives we do today without the hard work of these women and many others! While not all of us will win the Nobel Prize or identify a new genetic abnormality, we all have important work in our lives: supporting our family and friends, and achieving our dreams. Kudos to each of you, who juggle the responsibilities of a busy woman every day!

If you’re looking to learn more about your own health, or the medical changes that have inspired how we deliver care, click below. We look forward to hearing from you!



 


S
incerely,

Dr. Julie Drolet

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Cardio That You Can Enjoy

 

We know that cardio is the best workout for our hearts (and great for our thighs, too!). And we see a lot of articles, selfies, and commercials about running, CrossFit, or something known as a “mud run.” Running…plus dirt….that you pay for, and sweat?

Everyone has their separate taste for cardio. Mopping your floors counts, and walking load after load of laundry up and down the stairs counts, but your heart, and your future, deserve more. Try these different options to see if one seems like a good fit for you, or mix it up and try different things all week long! Aim for at least 30 minutes of cardio at least four days each week. And not the kind of cardio where you can carry on a conversation – the kind where you feel the sweat at your temples.

Cardio Options

  • Indoor cycling. Burning around 700 calories per hour, especially if you both push down on the front of the rotation as well as forcefully bring your legs up behind you. That way, you get a good thigh workout and a nice focus on your glutes and hams as well.
  • Indoor rowing. This works your entire body for almost 600 calories an hour. For every stroke you take (legs push, back to parallel, elbows in), you use 84 percent of your muscles. You want a steady pace – shorter strokes won’t work the full range of your strength.
  • High-intensity interval training. This uses short bursts of cardio such as lunges, jumping rope, or sprints, usually with a short rest or some bodyweight training in between. Aim to catch your breath between each interval for about half as long as the interval took you, for a 2:1 ratio. Go fast enough to require some effort, burning about 550 calories per hour, but not so fast you can’t breathe at all.
  • VersaClimber. Like the stair master, but with added arm “climbers.” Just keeping up will give you a great workout. Even though you’ll feel like you’re putting in everything you’ve got to stay with a class or the training you picked, you’ll be building strength, coordination, and endurance (for your heart!). This burns a whopping 1,000 calories per hour, and is great for core strength and posture.
  • Plyometrics. Think tennis training – explosive and quick movements such as box jumps, burpees, or jump squats. You’ll need to work out when you’ve got energy and are raring to go, rather than if you’ve done a different workout or are very tired. The plan is to contract a high amount of muscles in a short amount of time, burning about 550 calories per hour.


If none of these sound like you’d like to try them, lace up your sneakers anyway and pick one. Or integrate something else – swimming, jumping jacks and pushups, or a slow jog. No cardio is bad cardio (provided you have the right form so you’re not stressing joints or muscles you shouldn’t). For your heart, and in turn the rest of your body (think flatter stomach!) cardio is one of the best things you can do for your future!

To find out more about how to make good choices for your health, feel free to sign up for a visit with one of our physicians by clicking the button below to contact us. We look forward to hearing from you!

 
 


S
incerely,

Dr. Julie Drolet

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Want to Keep Your Heart Healthy?

In the blustery month of February, let’s talk about something warm and squishy: your heart. Not only the seat of our emotions, it’s a pretty vital part of our existence. We tend to spend a lot more time thinking about our upper arm flab, or waistband, or even well-publicized topics such as skin cancer (OK, it’s because of the wrinkles, really).


One of the first steps to keeping your heart in shape is to put the right nutrients into your body. You need lean protein for energy without the weight of complex carbs and trans fats. You need a mix of vegetables with vitamins to keep your systems clean and strong. And you need food that tastes good, of course. Try out this recipe to get all the things you need for your heart!


Spiced Chicken with Couscous Salad

Ingredients:

• 3 tablespoons olive oil
• 4 boneless, skinless chicken breasts (6 oz. or so each)
• 1 teaspoon paprika
• 2 teaspoons ground cumin
• Kosher salt and black pepper
• ¾ cup couscous
• ¾ pound cherry or grape tomatoes, quartered
• ¼ pound snap peas, thinly sliced crosswise (about 1 cup)
• ½ cup torn fresh basil
• ½ teaspoon grated lemon zest plus 2 Tablespoons fresh lemon juice

Directions:

Heat one tablespoon of the oil in a large skillet over medium heat. Season the chicken with the paprika, cumin, ½ teaspoon of salt, and ¼ teaspoon of pepper. Cook the chicken until golden brown and cooked through, 6 to 7 minutes per side. Transfer to a cutting board. Meanwhile, place the couscous in a large bowl. Add one cup of hot tap water, and let sit for 5 minutes. Fluff with a fork. Add the tomatoes, snap peas, basil, lemon zest and juice, remaining oil, ½ teaspoon salt, and ¼ teaspoon pepper to couscous. Toss to combine. Slice the chicken and serve with the couscous.


The snap peas alone in this recipe are great for you: chock full of Vitamin C, B-Vitamins, Vitamin K, iron, magnesium, and potassium. The chicken is great for your energy, and with the added spice has just the right amount of zest. And the tomatoes can have marvelous effects – helping to reduce cholesterol and lower blood pressure.


For other thoughts on how you can focus on your heart to keep it beating strong for years to come, click the button below to contact us. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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Do You Heart This?

 

So it’s almost Valentine’s Day, with stores swimming in red and pink, Hallmark cards around every corner, and sappy commercials in full force. Whether you have a special someone or not, you have friends and family who love you, so check out our easy craft idea for this month – perfect for chilly weather and someone you love!

Sharpies and Mugs

Supplies:

  • White mug with curvy handle
  • Colored Sharpie oil-based markers
  • Contact paper or removable adhesive vinyl
  • Sealer

Instructions:

Trace the handle of your mug onto a piece of paper, then cut out the half-heart shape. Use that stencil to trace a whole heart onto contact paper or vinyl. Cut out the vinyl, and then adhere to the mug with half in the inside of the handle and the other half sticking to the mug. Then, trace the edge of the heart stencil with the marker of your choice – in a dotted line, zig zag, or random dots surrounding the shape! You can add another heart to the middle of the mug, or jot a cute message (I heart you!) onto the mug as well. Allow the paint to dry for at least ten minutes before removing the vinyl or contact paper. If you make any mistakes, you can wipe them off with rubbing alcohol (or vodka).

Next, allow another 20 minutes of drying time. After that, place in a cold oven and heat the oven to 350 degrees for about 20 minutes. Turn the oven off and allow the mug to cool inside before removing. Repeat the whole baking process again to fully cure the paint onto the mug. Then, if desired, spray a light coat of sealer onto the mug, such as Modge Podge Clear Acrylic Sealer. It’s a good idea to put painter’s tape over the lip of the mug, turn upside down, and then spray, so you don’t get sealer on the part anyone will drink from.

Aim for hand washing the mug to make the design last!

We hope you have a little fun with a craft for anyone you care about this Valentine’s Day. This kind of idea can be great for lots of other occasions as well – birthdays, Mother’s Day, etc. Or just for you!

While this fun craft is fantastic, don’t forget to also pay attention to your real heart and how to keep it healthy. If you’d like to make sure you’re headed in the right direction, click the button below to contact us. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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Heart disease is the leading cause of death for women in America - Are You at Risk?

 

February is National Heart Disease Awareness Month, and we’d like to offer up a few tidbits of info to help you make sure your heart is healthy and strong and you press ahead into several more decades with your family!

Did you know?

  • $1·  Women are less likely than men to participate in cardiac rehabilitation after a heart attack.
  • $1· Almost a quarter of women who suffer from a heart attack will die within one year, and nearly half will die within five years.
  • $1· Sixty-four percent of women who pass away suddenly from coronary heart disease had no previous symptoms.

Those are some scary facts. Heart disease is the leading cause of death for women in America; one in three of every female death.

So let’s talk about how we might be at risk. Because whether it’s our furry friends, our close family, or our friends who are closer than family, we’ll want to be around to enjoy laughter and love for years to come.

Who is at risk?

  1. Cigarette smokers can be up to four times more likely to develop heart disease than those who don’t smoke.

  2. About 30 percent of women don’t participate in any sort of physical activity – a not-worked heart muscle is a more-likely-to-fail heart muscle.

  3. Nearly 50 percent of women have very high cholesterol levels – 200 mg/dL, which can severely affect your heart.

  4. Women of all ethnicities in the U.S. are facing increased levels of obesity – between 60 and 81 percent. More unhealthy weight means harder work for your heart.

  5. Women with diabetes are two and a half times more likely to develop coronary heart disease than those without the chronic disease.

OK, so now you know what can affect your heart negatively. To get started making sure you’re not heading down that path, work in some exercise several days a week. Eat smaller portions. Meet with your doctor about your cholesterol and other ways to keep your heart healthy. And keep seeing the smiling faces of your family and friends long into your future.

If you’d like to learn more about keeping your heart healthy or want to meet with a physician to make sure you’re on the right path to healthy living, click the button below to contact us. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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The Best Kind of Hot Chocolate

 

 

January brings those cold winds of winter. And what’s better to cozy up inside away from that chilly air than with a delicious cup of hot cocoa. Now, you can go the easy route, of course, with some hot water and Swiss Miss packets. Or maybe you got some homemade hot chocolate in a Mason jar as a gift. But if you want to do it up right, try a recipe that involves your crock pot and the perfect ingredients for deliciousness!

Slow Cooker Salted Caramel Hot Chocolate

Ingredients:

  • 2 cups semisweet or milk chocolate chips
  • ½ cup caramels, unwrapped
  • 4 cups milk
  • 2 cups heavy cream
  • 1 teaspoon vanilla
  • ½ teaspoon vanilla
  • Optional: whipped cream, caramel sauce for topping

Add chocolate chips, caramel, milk, heavy cream, and vanilla to your slow cooker. Cover and cook on low for two hours. Stir the mixture. If the chocolate and caramels are not melted, cover and cook for 20 to 30 minutes more. When ready to serve, stir in the sea salt. Serve hot with whipped cream, drizzled with caramel sauce, if desired.

Grab your favorite mug and enjoy – yum!

If you’re looking for the great ways to enjoy life even when it’s cold outside, one of the best steps you can take is to make sure you’re healthy. To make an appointment with one of our physicians, click below to contact us. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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Short Workouts With Results

 

Have you ever heard of high-intensity interval trainings? They sound, well, intense, of course. But a perk of these types of workouts is that in only 20 or so minutes most days a week, if you give it your all, you’re likely to see results. And you don’t have to end each workout sweating like a pig and barely able to breathe – just make sure you’re putting solid effort in.

 

High-Intensity Interval Training (HIIT) workout                               

(warmup)

  1. Boxer’s shuffle to music with a beat for 20 seconds.
  2. Swing arms back and forth while you step side to side for 20 seconds.
  3. High knees with opposite elbow crunch for 20 seconds.
  4. Low squats with windmill arms (circle up over your head, then down to your toes as you squat) for 20 seconds.
  5. Jumping jacks for 25 seconds.

 

(workout)

  1. Jump squats – touch ground between legs at the bottom, arms over your head on the jump.

  2. Power curtsy – sweep one leg behind you, lunging down onto that knee. Bring legs back together and do a little hop. Try with your arms overhead as you jump.

  3. Plank squats – jump your feet from a plank to a squat; hold the squat for one. Don’t stand all the way up, then back to the plank.

  4. Downward dog – kicking one leg as high in the air as you can get it. Swing leg under and tuck knee close to your shoulder, then switch legs.

  5. Pushups – on your knees, or on your toes if you can, keeping that line between your shoulders and knees straight.

  6. Squats – as low as you can go, using your hips to get back up (not your knees!).

  7. Crunches – with your legs straight in the air, reaching hands up toward your toes.

  8. Tricep dips – on the floor or on a step. With knees bent is easier, with legs straight works your triceps and core more.

  9. Reverse lunges – not touching knees on floor.

  10. Pushup rows – in pushup position, pull one elbow back up in a straight line, then switch arms, keeping a solid pushup position with the length of your body during each move.

While most of these exercises are simple to do, many of them work specific muscle groups, like your shoulders or thighs, while also giving you some great cardio. And the results of these HIIT workouts? Losing inches and pounds, although you will also put on muscle. “Strong is the new skinny” isn’t just a saying, it’s the truth!

 

For more ways to make healthy choices or help with any health issues you’re facing, click below to contact us. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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Beat the Chill

When the temperature drops, you don’t have to hide inside. Of course, enjoy that hot cocoa or wine in your slippers, but winter is a great time to take advantage of activities you don’t get to experience otherwise. And we know, it’s hard to drag yourself outside. But it’s important to get outside – get some exercise and enjoy some fresh air. Both will improve your health and your outlook.


So when the sun’s out, or on your day off, make sure you’re dressed for the cold and then try out some of these activities!

  • Go ice skating
  • Head out on a winter hike
  • If you’re up for it, check out a yurt or a cabin rental at a state park
  • Walk your dog, or your neighbor’s dog
  • Have a snowball fight – there’s a reason they’re so fun!
  • Have a seat on the porch with a blanket and some hot cocoa
  • Feed the birds at the park
  • Make your own bird feeders (remember the pine cones + peanut butter from grade school?)
  • Go on a winter picnic with hot soup in a thermos and sandwiches
  • Grab your camera and take some winter shots around where you live

Winter doesn’t have to be filled with the doldrums. It can definitely be full of some refreshing activities worth remembering. Feel free to explore and add your own interesting winter activities to the list!
It is possible to have a healthy, balanced life with carefree activities to offset the stressors we face in other ways. To talk with a doctor about ways you can improve your life, click here to contact us. We look forward to hearing from you!



S
incerely,

Dr. Julie Drolet

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How to Make That Resolution Stick

 

New Year’s resolution time comes around, well, every year. And how many of us are successful at setting goals we manage to keep, if only for a few weeks? Even goals we’ve always dreamed of accomplishing, or goals that might be relatively easy to do. So how can we change that this year? Well, first let’s talk about what not to do. :)

 

  1.    Too Many: Pick only one or two goals. It’s hard to make drastic changes in your life, let alone several.

  2. Wrong Focus: We take great notice of our failures, but hardly mention our successes. Let’s switch that.

  3. Guilt: We can’t change the past. And our goals aren’t mandatory choices – they’re just improvements we’d like to make. So lose the guilt.

  4.  Check Back: Not reviewing your goal(s) makes it easy to lose sight of it.

  5. Find Meaning: Don’t just set a goal for the sake of doing so. It needs to be something important to you.


What TO Do

Stick with one

Tell a friend

Write it down

Break it down into action steps

Reward yourself


If you do all five of these things, you’re very likely to succeed with your goal! Try partnering with a friend to accomplish the same goal, or make a point into checking in on your progress every week or every month.


To get some help with any healthy resolutions you’ve made, or schedule a visit with a physician, click below to contact us. We look forward to hearing from you!



Sincerely,

Dr. Julie Drolet

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P.P.SNot feeling yourself this holiday season? Hormones play a huge factor in that. If you want to learn more, click here to register for our free webinar.
 

How Are Your Hormones Affected During the Holidays?

 

 

I’m sure we all feel more emotional during the holidays – I know I do! Whether its frustration at the busyness of the season, feelings of nostalgia and happiness as we engage in holiday traditions, or grief from a loved one no longer with us, hormones are no joke during this time of year. We’ve got the 411 here for you on what hormones you’re affected by during this season and how to combat them!

1. Cortisol

      Known as the stress hormone, there’s a reason it crops up this time of year. Big work project due before Dec. 31? Children up at night coughing? Enormous meals to cook and host? And, you know, school fundraisers, gift buying, gift wrapping, decorating, and of course, homemade hot cocoa to make and share. That stress hormone, produced in the adrenal glands on your kidneys, runs high right now. This can affect your blood pressure, weight, sleeping habits, digestion, and anxiety levels. Try to combat the hormone by limiting coffee and alcohol, keeping your sugar level stable with few sugary treats or carbs, aiming for some deep breathing for its calming affect, shifting your focus in stressful situations, and getting a massage!

 

2. Leptin

      A hormone that controls your hunger mechanism, leptin can help you control your appetite and metabolism. Too little sleep, however (less than eight hours) will decrease your levels of leptin, which results in decreased energy, increased appetites when you might not even need to eat, and lower metabolism. Over time, incorrect levels of leptin can lead to hypertension, obesity, anxiety, depression, and cardiovascular disease. Your body can begin to resist leptin as it increases in body weight. Getting enough sleep is the key way to produce the right levels of leptin, as well as reducing your sugar intake – including high fructose corn syrup and artificial sweeteners. Fish oil can also help your body regulate the hormone.

 

3.        Insulin

 

      Produced in the pancreas, insulin helps translate the sugars we eat into energy for our cells, as well as regulates carbohydrate and fat metabolism in our bodies. Our bodies can sometimes become desensitized to insulin and its effects, which can cause too much glucose in the blood. Over time, this leads to diabetes, heart disease, hypertension, and polycystic ovary syndrome. To help keep your insulin acting as it should, eat enough protein, especially at breakfast. Also try to get enough healthy fats. And if you can, reduce your consumption of cookies, pie and cocktails over the holidays. Best of all, make sure to exercise on a daily basis, even just a 30-minute walk.

 

You could also be affected by a thyroid gland not working well, which leads to being exhausted, unable to lose weight, and having trouble focusing. Eating high-quality protein (meat) at every meal, limiting caffeine, and limiting wheat are great ways to reduce the effect.

 

Another important hormone is progesterone, made in the ovaries, is the pre-hormone to cortisol. When you don’t have enough cortisol to handle stress, your body dips into its supply of progesterone. And that causes anxiety, poor sleep quality, mood swings, and night sweats. Aim for having a daily dose of Vitamin C, limit caffeine, and limit alcohol.

 

Hormones are part of our everyday lives. They can make things easier for us or harder, depending on how they’re regulated. If you’d like to learn more, click here to register for our free webinar. To make an appointment to talk more about hormones and the holiday season, click below. We look forward to hearing from you!




Sincerely,

Dr. Julie Drolet

P.S. Did you recently have an appointment with us?

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P.P.SNot feeling yourself this holiday season? Hormones play a huge factor in that. If you want to learn more, click here to register for our free webinar.
 

A Clean and Fresh Craft for You


Holiday bills are never fun to look at later, so if you’d like to decrease your spending a bit and make something crafty for your friends and family, we’ve got an easy how-to for you to follow. And don’t worry, there are no tools or glitter involved! Even if you do love to shop, this time of year sometimes it can be nice to immerse yourself in a hands-on activity and distract yourself from the busyness and to-do list, or any feelings of pressure or stress you might face.


Homemade Peppermint Sugar Scrub


Ingredients:

  • 1 cup sugar
  • ½ cup coconut oil
  • 2 – 3 drops peppermint essential oil
  • 1 tbsp Vitamin E oil
  • Red mica (optional to add color and shine)
  • Rubbing alcohol
  • Containers to use/give away


Spray a container of choice (mason jar? Small plastic tub?) with rubbing alcohol and set it aside until it’s dry. This will sanitize it before you use it.

In a microwave-safe bowl, melt the coconut oil for a few seconds. Add in the essential oil, Vitamin E oil, and sugar, stirring until well combined.

Separate your mixture into two bowls. Use the red mica to color one of the bowls red. Then spoon the scrub mixture into your container, alternating between the white and the red. Store, covered, at room temperature.

This product can be used in the shower, or just for problem dry areas that need some extra exfoliation in the winter.

And even more fun, you can mix up the scent with other essential oils, such as lavender, vanilla, lemon, rosemary, or citrus orange. You can find the ingredients you need at any natural food store such as Whole Foods or an online retailer such as Amazon.

We hope you can add some enjoyable scents to your holiday season! If you’re looking for more ways to get the most of the season while staying healthy and managing stress, click below to schedule an appointment. We look forward to hearing from you!



 

 


Sincerely,

Dr. Julie Drolet

P.S. Did you recently have an appointment with us?

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P.P.SNot feeling yourself this holiday season? Hormones play a huge factor in that. If you want to learn more, click here to register for our free webinar.
 
 

Tone It Up Indoors

As those chilly temperatures creep into our lives, it’s not so fun to go for a run or do a quick body workout outside. Even getting in gear and head to the gym seems to take more effort: it’s dark, you don’t want to leave your warm covers or couch, and you have to put on three more layers just to get there. So stay in your house! Clear a space and put your workout clothes on, and try out this indoor workout you don’t even need equipment for.

For this workout, complete as many reps as you can in 45 seconds, then pause for a breath before moving onto the next move.

1. Jog in place.

2. Run in place with high-knees.

3. Start in plank position on your hands, then go down to your left forearm and then right forearm, maintaining the plank the whole time. Then straighten your left arm and then your right. Repeat.

4. Start in plank position again, this time pulling one leg forward and placing your foot flat on the floor outside of your hand. Jump to switch legs, trying to keep your abs and hips in line with your shoulders. Alternate legs quickly.

5. Start in a wide-leg squat, then jump to a squat with your feet spaced in line with your hips, then quickly jump your feet together with a mini squat. Jump to the start, and repeat.

6. Jumping jacks, but instead of arms overhead each time, the first jump, arms straight out in front at shoulder level, second jump, arms straight out to sides, repeat.

7. Burpees (squat, jump to pushup position, drop to floor, jump feet in toward hands, then jump straight up).

8. High jumps, jumping straight up and bringing thighs parallel to the floor.

9. Boxer shuffle with high kick. Get into as close to a full squat as you can and shuffle quickly three steps to one side, then kick your outside leg – kick fast instead of terribly high. Repeat on the other side, going back and forth.

This workout should take less than ten minutes even with a few breathing breaks as you go. The cardio combined with the bodyweight toning is a great for your heart, your muscles, and your pants size. Especially during the holiday season when you’re short on time and want to enjoy that pie! For other ideas on how to hang onto your health and make choices that are good for you during a hectic season, click here to contact us.

We look forward to hearing from you!

Sincerely, Dr. Julie Drolet

P.S. Regular exercise is a great way to manage menopause symptoms. To learn more about hormones and how they affect you at every stage of life, check out our free webinar.

Are You Green Like the Grinch?

 

The holidays have so, so much delicious food. And often for friends’ parties, potlucks, family events, or even work events, you need to bring a dish to share. And you want it to be easy, tasty, and memorable, and fit just right in your already-packed schedule.

Enter: Grinch Punch. Named for its festive green color, your friends and fam will instantly like it

Grinch Punch

Ingredients:

  • 1/3 cup sugar
  • 6 tablespoons
  • 1/3 cup evaporated milk
  • ½ teaspoon almond extract
  • 12 drops neon green food coloring
  • 1 bottle (2 liters) lemon-lime soda, chilled
  • 2 pints vanilla ice cream

 

In a large saucepan, combine the sugar and the 6 tablespoons of water. Cook over medium heat, stirring constantly, until the sugar is dissolved. Remove from the heat, and stir in the evaporated milk and almond extract. Transfer mixture to a serving bowl; cover and refrigerate until serving. Just before serving, stir in food coloring and soda; top with scoops of ice cream. Makes about four quarts.

 

Quicker than baking or making a casserole, but still delicious to share! And now you won’t be stuck with the last-minute diet coke two-liter someone belatedly bought for drinks.

 

Making it through the holiday season isn’t always as easy as a fun bowl of punch. If you’re finding yourself stressed out and want to check up on your health, click here to contact us. We look forward to hearing from you!

 

 



Sincerely,

Dr. Julie Drolet

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5 Elements of a Perfectly Autumnal Dinner Party

You know that feeling when you get to Thanksgiving and you think “where did the year go?”

It’s easy to lose track of time when you’re rushing around in the go-go-go pace of our world today. There are things to do, people to see, kids to feed, rooms to clean, bills to pay…and before you know it, a whole season has slipped away before you got the chance to really enjoy it.

The secret is making time to appreciate and enjoy the present moment. And I for one feel this even more around this time of the year.

Planning a nice night with friends or family where you take time to unplug, relax, and soak up the cozy fall energy is a great way to do just that.

Here are the five elements to hosting a perfectly autumnal dinner party:

1.     Think cozy. There’s such a cozy feeling about the fall season, so incorporate comfy touches into your home. It’s a little too early for a roaring fire, but a bunch of pillar candles together in the fireplace is just right. Drape blankets over couch arms so guests can feel free to curl up. Serve hot drinks like apple cider or mulled wine to warm from the inside out.

2.  Use seasonal ingredients. Take advantage of the wonderful fall produce by incorporating seasonal flavors into your menu. The more the merrier, in my opinion! Even incorporating just one will pump up the fall feeling. Make pumpkin, apple, pear, cranberry, or butternut squash the star of a side dish or main entrée. (These are also perfect if you volunteered to bring a dish to Thanksgiving dinner at someone else’s house!)

3.     Autumn centerpiece. Your table doesn’t have to be flashy, but it’s great to reflect the theme with a fall-inspired centerpiece. A mason jar full of sunflowers, a vase with some tiny pumpkins or cranberries inside, or this pumpkin candle centerpiece are all autumn-inspired and easy to create.

4.     Set the mood. The music you play can change the entire feel of your home, so choose something that inspires that fall feeling. Rustic, acoustic music always makes me feel like fall. Some people love country music in the autumn months too, and Spotify and Pandora also have great fall playlists that would help set the mood.

5.     Take the fall feeling home. Give your guests a little favor to take home with them at the end of the night. Caramel apples are a fun throwback to childhood, as are small sugar pumpkins that they can decorate or bake into pumpkin pie. Get creative!

Mental wellbeing is so important to living a balanced life. Hormones play a big role in our moods and mental states as women, so it’s important to make sure they’re in check. Let’s talk more about healthy hormone levels at your next appointment — click the button below of call us at 717-840-9885 to set yours up. 

 


Sincerely,

Dr. Julie Drolet

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What You Can Do If You Change Your Mind About Having More Kids

3 Things to Know About Tubal Reversal Surgery

Having children is a beautiful step in your life. There is no other feeling that can compare to carrying your soon-to-be child and raising them in this big and beautiful world that is brimming with possibilities. Women choose to get their “tubes tied” based on a variety of reasons, and that’s okay! But for some, there is also that little whisper in the back of your mind… “What if…?” Not to mention the longing for those tiny toes and fingers and absolutely unconditional love. That’s why we want to paint the most accurate picture of what a Tubal Reversal is and give you the facts that are important before committing to the procedure. Without further ado, here are the three things you should know before getting a Tubal Reversal:

Screen Shot 2015-12-24 at 11.17.19 PM

1. Surgery Recovery Can Be Faster and Less Painful

Da Vinci surgery is one of the most advanced surgical tools available right now. With it, your doctors can provide minimal scarring to your skin, the highest-quality surgery, and a quick recovery time. The procedure is done on an outpatient basis, and because of the technology, you’ll have less chance of fallopian tube scarring.

2. Age Plays a Factor In Successful Repair
It goes without saying that your age is very important in the success of this procedure. Women under 35 have the most likely chance of a strong repair to their fallopian tubes. If you are older than 37, you should have a conversation about other ways that might be more cost effective for conception, such as in-vitro fertilization.

3. Your Chances Of Getting Pregnant Post-Surgery 
Some women can become pregnant in as little as two to three months. A tubal reversal restores your original fertility level that you had before the procedure. So if your fertility level was naturally low, In-Vitro Fertilization could be a good option for you. For every round of IFB, the average pregnancy rate is approximately 50 percent. However, IVF can be more intense as it requires several weeks of daily injections, frequent visits for monitoring, and placement of the eggs in the womb. Before considering any of this, it is also recommended that your partner gets a semen analysis to evaluate his fertility as well.

If you are interested in learning more about Tubal Reversals, click here to contact us. We look forward to hearing from you!

 



Sincerely,

Dr. Julie Drolet

 

Knife-Free Pumpkin Crafts

Jack-o-lanterns are the quintessential Halloween craft. But between the slimy seeds, fighting over patterns, and the danger of knives, it can be a ball of stress for the adult in charge.

 

Instead of slicing and dicing this Halloween, entertain your kiddos with some knife-free pumpkin crafts!

 

Here are six safe and cute pumpkin crafts…so you can leave the knife in the drawer.

 

Sparkles. Use a paintbrush to paint glue over the surface of the pumpkin. When the glue is still wet, stick on sequins or sprinkle on glitter to make your pumpkin shine. If using loose glitter, you may want to pour it over the pumpkin into a cardboard box to save your kitchen from a glitter bomb!

 

Mummies. Wrap pumpkins in gauze and glue, leaving a little room for the eyes near the top. Then, glue on two googly eyes to create your mummy head.

 

Buttons. This one involves a little prep work on Mom/Dad’s part. First, scoop out the seeds and pierce a few pilot holes in the pumpkin. Using a plastic needle and yarn, kids can attach buttons to their pumpkins, sewing the yarn through the pilot holes.

 

Fishnets. Cut a leg off of a pair of fishnet stockings. Push the stem through the top (you may need to rip a little hole) and tie the stockings off at the bottom. Snip off any extra fabric and paint the stems black to complete the look.

 

Pom poms. Start by painting your pumpkin white. Once dry, dab on some glue to add colorful pom poms all over. You can stick to one color, a mix of a few, or go crazy and use rainbow colors.

 

Decoupage. Cut shapes out of tissue paper (I love the idea of autumn leaves or ghosts!). Paint some glue onto the surface of the pumpkin, lay on your tissue paper shapes, and seal with another coat of glue.

 

Voila! There’s really no wrong way to decorate pumpkins — just have fun with it. Wishing you and your family a happy and safe Halloween!

 

Nixing the knife with Halloween crafts is a smart, preventative way to stay safe. Routine check-ups are too! Make sure your body is healthy and prevent any big problems down the line by sticking to a regular appointment schedule. Call us at 717-840-9885 or click on the button below to set up an appointment today.



Sincerely,

Dr. Julie Drolet

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When You’re Spooked by More than Just Halloween

We all get into the Halloween spirit this time of year. Many people wait all year for the thrill of a haunted trail ride or a good horror flick. But for people living with an anxiety disorder, that fearful feeling is all too familiar…and far from fun.

 

It’s estimated that as much as 30% of the adult population in the U.S. is living with anxiety disorders. Of those individuals, 30% don’t even know they have issues with anxiety. And only 10% receive effective treatment.

 

This is a real problem, because mental health issues have a way of creeping in and negatively affecting your physical health too. People with an anxiety disorder are 3-5x more likely to go to the doctor for things like stomachaches, headaches, and other physical pains related to stress. They’re also 6x more likely to be hospitalized for psychiatric disorders.

 

Since women are twice as likely to suffer from anxiety as men, it’s important for us to understand how to treat anxiety disorders. Here are three natural anxiety treatments you can try at home.

 

1.   Go for a walk. Spending time in nature, combined with physical exercise, is one of the best preventative measures to keep you balanced. Ecotherapy, as it’s known in the scientific world, has been proven to lower stress levels, blood pressure, heart rate, muscle tension, and more. We’re genetically programmed to be attracted to trees, water, and plants, and they create an innately peaceful feeling when we’re surrounded by them. Adding an outdoor walk to your daily routine can help reduce the severity of anxiety, or prevent it altogether.

 

2.   Watch what you eat. Certain foods can trigger anxiety so pay close attention to how different foods make you feel. Caffeine and alcohol, for example, are often linked to heightened levels of anxiety, whereas turkey and salmon produce feel-good neurochemicals. Everybody is different, though, so keep a food journal of what you eat, when you eat it, and how you feel afterward. You’ll start to notice unique patterns and foods that make you feel good versus feel anxious. Add more of the feel-good foods and avoid the ones that worsen your anxiety.

 

3.   Meditate daily. Meditation is one of the most powerful natural ways to fight anxiety (along with a slew of other mental and physical health issues). At its core, anxiety is an inability to control your emotional reactions to what you perceive as threats. Meditation, on the other hand, helps strengthen a person’s ability to regulate their emotions. That’s why it has such a drastic effect on controlling anxiety. Taking 10 minutes a day to meditate can have a profound effect on your wellbeing. Calm.com is a great free website and app to help you take a short break and quiet your mind.

 

If you’re living with anxiety, please don’t keep it bottled up. Try the above treatments and if you’re still struggling, reach out to a friend, family, or one of our staff for help. We’re always here for you — call us at 717-840-9885 or click on the button below and we can chat at your next appointment.



Sincerely,

Dr. Julie Drolet

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5 Elements of a Perfectly Autumnal Dinner Party

 

You know that feeling when you get to the end of the summer and say “Where did the time go?”

 

It’s easy to lose track of time when you’re rushing around in the go-go-go pace of our world today. There are things to do, people to see, kids to feed, rooms to clean, bills to pay…and before you know it, a whole season has slipped away before you got the chance to really enjoy it.

 

The secret is making time to appreciate and enjoy the present moment. And I for one want to make the most of the fall season before we move into winter!

 

Planning a nice night with friends or family where you take time to unplug, relax, and soak up the cozy fall energy is a great way to do just that.

 

Here are the five elements to hosting a perfectly autumnal dinner party:

 

1.   Think cozy. There’s such a cozy feeling about the fall season, so incorporate comfy touches into your home. It’s a little too early for a roaring fire, but a bunch of pillar candles together in the fireplace is just right. Drape blankets over couch arms so guests can feel free to curl up. Serve hot drinks like apple cider or mulled wine to warm from the inside out.

 

2.   Use seasonal ingredients. Take advantage of the wonderful fall produce by incorporating seasonal flavors into your menu. The more the merrier, in my opinion! Even incorporating just one will pump up the fall feeling. Make pumpkin, apple, pear, cranberry, or butternut squash the star of a side dish or main entrée.

 

3.   Autumn centerpiece. Your table doesn’t have to be flashy, but it’s great to reflect the theme with a fall-inspired centerpiece. A Mason jar full of sunflowers, a vase with some tiny pumpkins or cranberries inside, or this pumpkin candle centerpiece are all autumn-inspired and easy to create.

 

4.   Set the mood. The music you play can change the entire feel of your home, so choose something that inspires that fall feeling. Rustic, acoustic music always makes me feel like fall. Some people love country music in the autumn months too, and Spotify and Pandora also have great fall playlists that would help set the mood.

 

5.   Take the fall feeling home. Give your guests a little favor to take home with them at the end of the night. Caramel apples are a fun throwback to childhood, as are small sugar pumpkins that they can decorate or bake into pumpkin pie. Get creative!

 

Enjoying the present moment is important for mental wellbeing. That’s why our team is so focused on offering great customer service and making you feel at home here. Let us prove it to you at your next appointment! Call 717-840-9885 or click below to schedule.

 



Sincerely,

Dr. Julie Drolet

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An Easy (and Butt-Kicking) At-Home Fitness Challenge

I love a good challenge, don’t you?

 

There’s nothing like that moment of victory when you’ve reached a goal you’ve set for yourself. It’s like the moment Rocky reaches the top of those stairs.

 

But the trick is finding a challenge that’s not too…challenging.

 

It’s no fun when the bar is set so high that there’s no way you can ever achieve it. Then it’s not so much a challenge as it is a failure waiting to happen. On the other hand, you also don’t want the goal to be too easy, or the victory doesn’t feel very satisfying.

 

The sweet spot is right in the middle — a goal that pushes your limits but stays within what’s realistically possible.

 

And THAT is where this month’s fitness challenge comes in!

 

This 30-day fitness challenge will take only minutes a day; you can do it in the comfort of your own home, and it will produce MAJOR results for your legs and core if you follow through with it for all 30 days.

 

30-Day Wall Sit Challenge (from 30dayfitnesschallenges.com)

 

The basic wall sit exercise is simple. Stand with your back against a sturdy wall and slowly bend your legs until they’re at a 90-degree angle. You’ll be in a squat-like position, with the wall up against your back for support.

 

On Day 1, start with a 10-second wall sit. Hold the position for 10 solid seconds, then slowly stand up again. Pretty easy, right?

 

Each day, add another 10 seconds to your time. So on Day 2, hold the position for 20 seconds; Day 3, for 30 seconds…all the way up to 300 seconds on Day 30.

 

The beauty of a challenge like this is that you will continually push your body as it gets stronger. Day 30 will definitely be a challenge, but it’s one that your body can handle. You can do it!

 

I recommend working your daily challenge into your everyday routine: during commercial breaks on TV, while dinner is cooking, etc.

 

Staying active and challenging your body is an important part of being healthy. Call us at 717-840-9885 or click below and we can share more healthy habits at your next appointment.



Sincerely,

Dr. Julie Drolet

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A Healthy Halloween Treat…that Kids Actually Like!

I have a theory that kids can smell healthy food from a mile away.

There’s just something in their child DNA that tells them when a food is healthy…and then they proceed to hate it for all eternity.

And when Halloween comes around, those kiddie spider senses seems to be amplified. Every “eyeball” peeled grape and “jack-o-lantern” orange has kids running for the hills. Or, more accurately…running for the candy stash.

I’m a realist when it comes to health and I don’t think it’s a good idea to try to keep kids from Halloween treats entirely. They’re going to stock up on sugar whether we like it or not — Halloween is part of being a kid!

But I do think it’s smart to have a healthy alternative that you can add into the mix.

And that, NAME, is what Boo Pops are all about. They’re sweet, they’re simple, and they’re sneaky enough to fool even the savviest healthy-food-hating kid (or adult!).

Ingredients

1 medium banana

1 small container of vanilla-flavored Greek yogurt (or plain Greek yogurt, mixed with some honey for sweetness)

8 mini chocolate chips

4 Popsicle sticks

Instructions

1.     Slice the banana down the middle lengthwise, then chop each slice in half the other way.

2.     Insert one Popsicle stick into each banana quarter and freeze bananas on a wax paper-lined cookie sheet.

3.     When the bananas are frozen, take them out and dip into the Greek yogurt. Turn the banana over so that the entire piece is covered in yogurt. You may need to use a pastry brush to cover the whole banana.

4.     Place each banana back on the cookie sheet and add two chocolate chips onto each for the eyes.

5.     Return to the freezer until the Greek yogurt hardens. Eat frozen.

We’d love to talk sneaky healthy swaps at your next appointment! Call us anytime at 717-840-9885 or click the button below to schedule.


Sincerely,

Dr. Julie Drolet

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Knowing These Heart Attack Symptoms that Could Save a Life

Heart attacks kill approximately one woman per minute. (Yes, you read that right — one per minute.)

 

Heart disease remains one of the leading causes of death in the US, and though we’re getting smarter about what we eat and more vigilant about exercise, we are still losing way too many women to heart attacks.

 

That’s scary stuff, but we’re not powerless. The good news is that recognizing the early stages of a heart attack can drastically increase a woman’s chance of survival. That’s why it’s crucial to know and recognize the symptoms of heart attacks in women, because they’re different than men.

 

Knowing these symptoms won’t only keep you safe, it could save someone else’s life as well. If you notice these in yourself or others and suspect a heart attack, call 911 immediately.

 

1.   Unusual fatigue. Many women experience sudden, unexplained tiredness prior to their heart attacks. Simple tasks like getting up to make a cup of coffee suddenly feel impossible. This isn’t the same as feeling sleepy after a restless night – it is intense, flu-like tiredness with no known cause.

 

2.   Upper body pain. Women note pain in their neck, ear, jaw, shoulder, back, or inner arms when having a heart attack. This can range from a tightness, to a feeling of squeezing, fullness, or mild pain. Many women also feel pressure in their chest and upper back.

 

3.   Shortness of breath. Women in the early stages of a heart attack often have trouble taking deep breaths. Many find it difficult to talk because they don’t have enough air in their lungs to sustain conversation.

 

4.   Lightheadedness. Many women feel dizzy or lightheaded prior to having a heart attack.

 

5.   Nausea. Women are twice as likely as men to feel nauseous or experience vomiting before a heart attack.

 

6.   Sweating. Many women break into a cold sweat (without any environmental cause) prior to the onset of a heart attack.

 

7.   Women’s intuition. Around 30% of women note a feeling of “impending doom” before a heart attack. Feelings of anxiety, stress, or that’s something’s not right are signs that a heart attack may be on the horizon.

 

Early detection is the #1 way to increase your chances of survival during a heart attack. It’s the same with breast, ovarian, and cervical cancers. That’s why we perform a thorough exam at each checkup to catch any warning signs right away. Call us at 717-840-9885 or click the button below to schedule your appointment. 

 



Sincerely,

Dr. Julie Drolet

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A Mindset Trick to Help You Stick to Any Fitness Routine

Something I’ve noticed over and over again in my patients (and even myself) is how hard it is to stick to a fitness routine.

 

It usually goes a little something like this:

 

We get really motivated and know that this time, we’re going to change our lives for good. We’re finally going to fit into those skinny jeans / run that marathon / master that lotus position.

 

So we join a gym, buy some new workout gear, and jump into the new routine head-on. The first few workouts are hard but our motivation powers us through. The sweat feels good and sore muscles are a badge of honor. Green smoothies taste like heaven. We’re warrior goddesses on a mission.

 

And then…life happens.

 

Work projects keep us at the office late. The soccer team carpool falls through and little Sasha needs a ride to practice. We’re out of groceries and a quick stop at the drive-through feels so much easier than the fresh salad we know we should eat.

 

We start to skip our workouts, vowing to get back on the wagon when things cool off. And that inevitably leads us right back to where we started.

 

What happened? And how do we fix it?

 

Here’s a mindset trick to help you stick to your fitness routine, for good. Are you ready for it?

 

Focus on the inside, not the outside.

 

It’s simple, but it works.

 

Most of us focus on outer results: the numbers on the scale, how our clothes fit, and how many people tell us we look fabulous. But the truth is, the outer picture just isn’t a powerful enough reason to keep us going when the going gets tough. (And let me tell you, the going always gets tough at some point.)

 

When faced with a choice (ex: go to the gym or put on sweats and watch TV,) it’s really tempting to throw in the towel if your goal is to look better. Looking great is nice, but it’s not quite as nice as curling up with Netflix and a few slices of pizza. It’s not strong enough motivation — and that’s why so many of us fall off the workout wagon.

 

But when you make it your goal to strengthen your body and improve your health, that all changes.

 

Every workout does make a difference, whether or not the number on the scale budgets. Working our hearts, our lungs, and our muscles has a drastic impact on our health, and every little bit counts. It adds years to our lives and keeps our bodies strong. It reduces our risk for just about every disease on the planet. The human body needs exercise, and every single workout has a cumulative effect.

 

So the next time you start a fitness routine, skip a weight, size, or appearance goal. Instead, make your goal to improve your health and take care of your body. When you’re tempted to skip a workout, think about all the benefits it will have on your overall health. And remember that every workout has a cumulative effect. I bet it will give you the motivation you need.

 

We love talking about mental tricks to keep your body strong, and you can always give us a call at 717-840-9885 or click the button below to chat about it! 



Sincerely,

Dr. Julie Drolet

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Cut the Clutter with a Mobile Homework Command Center

 

Hello, hello. Come in! This is Command Center. Repeat: this is Command Center.

 

Okay, so I don’t have any advice for creating that kind of command center for your kiddos’ back-to-school work. But I’ve discovered the coolest way to make homework a lot more enjoyable.

 

It’s all about creating a mobile homework command center.

 

A homework command center pulls all the bits, bobs, and doodads that your kids will need to complete their homework each day. It corrals the clutter and brings everything into one easy-to-manage space.

 

And the best part is that it’s completely mobile, so your kids can move it wherever they want to do their homework on a given day. Some kids like routine and stability and others prefer to be spontaneous and creative — so this lets them bring the command center with them wherever their brains work best.

 

Here’s how to make your mobile homework command center:

  1. The most important part of a mobile homework command center is that it’s mobile. So start out with a tray, basket, plastic tote, or other large portable surface that you kids can easily move from one place to another.

  2. Grab a few small cups and add them to the surface. This makes a big difference in separating out the supplies instead of having one big jumbled mess. You can go green and use dingy cups that you would otherwise throw out (repurposing for the win!) or you can buy some shiny new containers.

  3. Fill ‘er up! Add homework essentials like pencils, pens, sticky notes, highlighters, colored pencils, scissors, post-its, erasers, paper clips, pencil sharpeners, tape, crayons, and labels to the cups. This way, the dreaded “but Mooooom, I don’t have any [fill in the school supply here]” excuse will be a thing of the past!

  4. Add the bonus items. I like the idea of having a folder or small binder for papers that need to be signed. A calculator, protractor, stapler, hole punch, glue, or ruler might come in handy too. Think about what your kiddos will need based on their grade and workload, and add those into the mix.

  5. Make it personal. If you have multiple kids in your house, you’ll want to make it clear whose homework command center is whose. Colored tape is perfect for this — assign each child a color and add a small piece of tape to every item in their command centers.

  6. This is an important one — talk to your kids about keeping the homework command center tidy. Tell them that part of doing their homework will mean putting everything back in its place in the command center at the end of the day. It’s a great way to teach the important skill of tidying…and to prevent your house from becoming a monsoon of school supplies!

 

What other ways do you help your child through back-to-school season? Give us a call at 717-840-9885 or click the button below to chat. 

 



Sincerely,

Dr. Julie Drolet

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Fill out this survey to tell us about your experience.

 
 
 

Goodness Gracious, Great Bowls of Chowder!

There are still (nearly) three glorious weeks of summer left, and I for one am going to take full advantage of them. 

Up first on my to-do list? Make a batch of mouth-watering corn chowder that the whole family will lap up. It’s the perfect meal to incorporate the season’s fresh corn and enjoy the last of the summer produce. 

Oh, and did I mention it’s vegan? I know, I know — I didn’t think vegan chowder would be any good either. But trust me, this corn chowder is life-changing.

It’s all to do with the yummy vegan twist on dairy cream. I would never have expected it, but it puts this recipe over-the-top. 

 (Recipe from Oh My Veggies)

 

Ingredients

 

Soup 

2 Tbsp coconut oil

1 yellow onion, diced

2 cloves of garlic

1 fresh jalapeño pepper (more if you like spice!)

3 cups fresh corn kernels (or thawed frozen corn)

1 14-ounce can full-fat coconut milk*

3 cups water

1 tsp fresh lime zest

2 Tbsp fresh lime juice

Salt and pepper

Toppings (optional, but highly recommended!)

½ cup fresh cilantro, chopped

½ cup fresh corn kernels

3 Tbsp unsweetened coconut flakes

Instructions 

  1. First, prep the veggies. Slice the fresh corn off the cob (or thaw if you’re using frozen corn.) Dice the onion and mince the garlic. Slice the jalapeño lengthwise and scoop out the seeds. (The spice lives in the seeds, so make sure to scoop them all out for just the right amount of heat.) Then chop up the jalapeño.

  2. Heat the oil in a large pot over medium/high heat. When it’s hot, add the onion and sauté until softened (about 5 minutes.) Add the garlic, jalapeño, and corn and cook until the veggies are soft (about 5 minutes.)

  3. Add the coconut milk and water and bring to a boil. Turn the heat down to low and simmer about 15-20 minutes, until the veggies are tender.

  4.  Use an immersion blender (or pour your soup into your blender in small batches) and puree until smooth.

  5.  Return your soup to the pot and add the lime zest and juice, and salt and pepper to taste.

  6. Dish out the soup into bowls, adding the toppings if desired.

 

*Note: You can swap out the coconut milk for another dairy-free milk like almond or cashew. Just make sure your milk is unsweetened!

 

With meals this yummy, it feels easy being healthy. We’re full of ‘em — give us a call at 717-840-9885 or click the button below and we can share more recipes! 

 



Sincerely,

Dr. Julie Drolet

P.S. Did you recently have an appointment with us?

Fill out this survey to tell us about your experience.

 
 
 
 

 

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