"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

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

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

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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

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.
 

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?

Fill out this survey to tell us about your experience.

 
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?

Fill out this survey to tell us about your experience.

 
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

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

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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

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

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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

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

Fill out this survey to tell us about your experience.

 
 

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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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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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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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

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For Moves For A Strong, Sexy Back

 

For a back workout that’s easy to do and quick, read on!

  1.   Bent over row: Hold a pair of dumbbells, bend your knees slightly, and hinge your hips, keeping your back straight as you lean forward. Bend your elbows, keeping your arms close to your body, and pull your upper arms back until they’re parallel to the ground.

  2.  Bent over lat pull: Loop a resistance band around something sturdy, like the stair banister, and hold both handles. Step backwards with your arms straight in front of you, then hinge at the hips and bend your knees, with your arms parallel to the ground over your head. Pull the handles toward your hips, bending your elbows until hands are even with shoulders.

  3.   T-extension: Lie face down with arms on the floor straight out at your sides, forming a T-shape with your body. Keeping your arms straight, raise your arms as far as they’ll go toward the ceiling, lifting shoulders off the ground, and hold for two seconds.

  4.   Lie on your stomach on a stability ball, feet hip-width behind you and against a wall. Extend your arms out past your head and touching the ground, with your palms facing each other. Squeeze your glutes, lifting your chest off the ball, straightening your back while keeping your arms overhead.

 

Complete ten repetitions of each move, resting for about a minute in between each set. You can do three sets of ten reps each for a really quick workout, or you can do it ladder-style, first with ten reps each, then nine, then eight, and so on.

 

Here’s to a toned and sexy back you can sport during late summer tank top and dress season.

 

For more ideas on how to stay healthy, make an appointment with us anytime by calling 717-840-9885 or clicking on the button below. 

 



Sincerely,

Dr. Julie Drolet

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Save the Drama for Your Mama

We all want a little less drama. Here are some tips to reach that goal!

      Heed any red flags from your friends. Whether it's sharing waaaay too much on social media (narcissism?), constantly canceling on you, or ditching you for other things/people, you’ll want to distance yourself a bit from this friend to reduce the drama the relationship causes.

      Forgive, not forget. Forgiving others who have hurt you is important for your mental and emotional well-being. But that doesn’t mean you have to let yourself be hurt in the same way again – set some boundaries to avoid it.

      Don’t be a gossip. You know you don’t want your friends talking about you behind your back. So stay away from groups that tend to gossip a lot – that means they are definitely talking about you when you’re not there. And stay away from gossip yourself, to demonstrate that you’re trustworthy and attract the same kind of friends.

      Go with your intuition. You probably suspect when someone, friend or otherwise, isn’t transparent or genuine. You’ll fare better if you seek out those who are as friends.

      Recognize any subconscious efforts on your part to seek drama out. Sometimes when our life seems put together, we might create drama out of restlessness, wanting excitement, or maybe even boredom. Be aware of that in yourself, and pay attention to curb it when you need to.

We hope your days are a little more drama-free! Share in the comments if you have other ideas on reducing drama. And feel free to contact us to learn more about how to live life well, at 717-840-9885 or clicking on the button below. 



Sincerely,

Dr. Julie Drolet

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Why Non-Invasive Procedures Can Be The Best Option

If you’re wondering what exactly da Vinci surgery is and how it can help you if you had your tubes tied, read on!

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.

In a typical tubal reversal surgery using da Vinci robotics, one small incision is made in the belly, about 10 millimeters wide (less than half an inch!). Three even smaller incisions are also made. The success of the surgery is dependent on the method used when your tubes were tied. For those with clips or rings placed on the tubes, success is very likely. For women with part of the tube removed (often occurring directly following delivery), it’s likely the procedure can be reversed. In some cases, tubes that have been burned might be too damaged to repair, although your doctor can advise your specific situation.

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.

Unfortunately, tubal reversal is not able to be covered by health insurers, as it is considered insurance fraud. However, many practices offer reasonable rates to repair your fallopian tubes and start you on your way to expanding your family!

For more help with tubal reversal procedures, feel free to download our report, The Facts About Tubal Reversal, available here. And you can contact us to schedule an appointment at 717-840-9885 or by clicking on the button below. 

 


Sincerely,

Dr. Julie Drolet

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Have a Healthy Dinner Tonight With Fresh Summer Vegetables!

 Looking for a healthy dinner that also tastes good? Head to a local farmer’s market and you can try this dish filled with vitamins and low in fat.

 

Roasted Mushroom and Green Bean Farro Salad

Ingredients:

 

●      2 cups water

 

●      1 cup farro

 

●      8 ounces mushrooms, quartered

 

●      1 pound green beans, trimmed and cut into bite-sized pieces

 

●      1 tablespoon oil

 

●      ½ teaspoon thyme, chopped

 

●      Salt and pepper

 

●      ¼ cup feta, goat or blue cheese, crumbled

 

●      ¼ cup walnuts, coarsely chopped and toasted

 

●      ¼ cup balsamic vinaigrette

 

Fill a pot with the water and add farro. Bring the water to a boil, reduce the heat, and simmer while covered for about 20 minutes.

 

Toss the mushrooms and green beans in the oil, thyme, salt and pepper to taste, and place them on a baking sheet in a single layer. Roast at 400 degrees until they start to caramelize, or about 20 minutes. Flip the veggies halfway through.

 

Mix the farro and vegetables, adding the walnuts, cheese, and vinaigrette. Add more thyme to taste. Enjoy!

 

If you’d like to hear more ways you can live a healthy life, set up an appointment to visit us by calling 717-840-9885 or clicking on the button below.

 


Sincerely,

Dr. Julie Drolet

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Mix It Up! Take This Workout Outside

Try out this workout for a great tone all over, some cardio to burn calories, and releasing those wonderful endorphins.

      30 jumping jack

      5 pushups

      25 high knees

      7 burpees

      10 crunches

      7 squats

      5 pushups

      10 crunches

      5 pushups

      7 squats

      30 jumping jacks

      1-minute wall sit

      5 pushups

      25 high knees

Repeat at least twice, but up to four times if you can. And make sure you have a lot of water nearby and are stopping periodically to drink if it’s hot.

Record your time, and see if you can beat it the next time you do the workout. For more tips on healthy living, give us a call at 717-840-9885 or click the button below to schedule an appointment. 

 

 


Sincerely,

Dr. Julie Drolet

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4 Tips for Making Family Time = Fun Time

 

 

Spending time with family can be stressful. Follow these tips to help reduce the conflict and create some sweet summer memories.

1. Make a list of your triggers: If you know what might make your blood pressure rise, come up with a game plan to avoid it. Change the subject or have a neutral response prepared.

2. Steer away: If there are certain family members who get under your skin and you can’t work around them during the gathering, try steering the conversation back to their own lives if you wade into dangerous territory. Compliment them and continue on.

3. Bring good news: Coming prepared with an update in your life that’s positive can serve to deflect negative conversations people might have been ready to bring up otherwise. Then you can continue on to ask others about any positive updates in their life.

4. Bring your backup: When people are making negative comments about you, make sure you have someone by your side who can remind you how valuable you are.

 

You know you want the best for your family, and it’s true that they want the best for you as well. But not everyone is great at communicating what they think is helpful. For other tips on how to make the best of your summer, make an appointment by giving us a call at 717-840-9885 or clicking the button below to schedule an appointment. 

 



Sincerely,

Dr. Julie Drolet

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How to Know if You Are On The Right Birth Control

To make sure you know all of your options when considering contraception, review the list below, and then give your lady doc a call.

  1. Sterilization: 99 percent effective, whether it’s getting your tubes tied or your guy getting a vasectomy.You can even get Essure, a tiny insert that will create scar tissue blocking your fallopian tubes.
  2. IUD: Also 99 percent effective, an IUD can be inserted by your gynecologist, and will provide continuous birth control for up to 3, 5, or 12 years, depending on the brand.
  3. Implant: 99 percent effective, the implant is a thin piece of plastic about the size of a match. A doctor inserts it under your upper-arm skin. It can protect against getting pregnant for up to 3 years.
  4.  The Shot: 94 percent effective. Every three months, head to the doc for a quick injection to last you the next 12 weeks.
  5.  The Pill: 91 percent effective. Take them at the same time every day. If you miss one, no worries, just take one within the same 23-hour period, and then go back on schedule the next day. Unless it’s a progesterone-only pill.
  6. The Ring: 91 percent effective, the NuvaRing is a flexible, plastic ring you insert into your vagina. It stays in for three weeks, when you take it out for one and then insert a new one after 7 days.
  7. The Patch: 91 percent effective. Like a smoking cessation patch, you tack the small square onto your arm, stomach, or rear, and change weekly. 
  8. Plan B: 89 percent effective. Known as the morning after pill, it must be taken within 72 hours of having sex. A prescription version can be effective until up to five days later.
  9.  Sponge: 88 percent effective. Insert before sex, and you’ll have protection for up to 24 hours.
  10. Diaphragm: 88 percent effective. Combine with spermicide; insert it before sex and wait at least six hours after sex to remove it.
  11. Fertility Awareness: 88 percent effective. Use your basal temperature and cervical mucus to predict when you’ll be ovulating, and avoid the two days before and three days after.
  12. Cervical Cap: 86 percent effective. After you’re fitted for a cervical cap, you can put it in up to three hours before sex.
  13. Male condom: 82 percent effective. Put on before sex, and make sure to avoid oil-based lube if it’s a latex condom.
  14. Female Condoms: 79 percent effective. Put it in before sex, and because they’re latex-free, you won’t have an allergic reaction.
  15.  Withdrawal: 78 percent effective. It’s harder done than said, and there’s no guarantee any of the sperm that escaped pre-orgasm won’t make it there.
  16. Spermicide: 72 percent effective. It kills sperm, but is best used with other methods.

This list can seem long and confusing, so if you have any questions give us a call at 717-840-9885 or click the button below to schedule an appointment. 

 



Sincerely,

Dr. Julie Drolet

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A Perfect Picnic Dish That’s Quick and Classy

For something with zest you can whip up in a flash, try out this recipe for a summer chicken salad.

Ingredients:

      3 tablespoons butter or margarine

      1 package (3 ounces) oriental-flavor ramen noodles

      2 tablespoons sesame seed

      ¼ cup sugar

      ¼ cup white vinegar

      1 tablespoon vegetable oil

      ½ teaspoon pepper

      2 cups cut-up cooked chicken

      ½ cup dry-roasted peanuts

      4 medium green onions, sliced

      1 bag (16 oz.) coleslaw mix

Instructions:

Melt butter in skillet over medium heat. Stir in seasoning packet from noodles. Break block of noodles into bite-size pieces into skillet; stir noodles into butter mixture. Cook 2 minutes, stirring constantly; stir in sesame seed. Cook about 2 minutes longer, stirring constantly, until noodles are golden brown.

Mix together sugar, vinegar, oil, and pepper in large bowl. Add chicken, peanuts, green onions, and coleslaw mix, toss together with noodle mixture.

Pick your favorite serving bowl and voila! Something fresh, interesting, and healthy to take to your next cookout. For other ideas on ways to keep your daily life healthy, contact us at 717-840-9885 or click on the button below. 



Sincerely,

Dr. Julie Drolet

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Time to Get Ready for Some Fourth of July Fun!!

 
 

The Fourth of July can be about so many great things: food, family, and fun. Follow the ideas below to have a weekend with both action and relaxation:

For You

      Get your nails done: especially a pedicure, since it’s the perfect time to show off those toes.

      Hit up a summer blockbuster you know your kids or spouse wouldn’t want to see, and eat all the popcorn you like.

      Check out some musical events near you, and grab a friend to go.

      Sip wine on the porch or in the yard with a great book and some jazz music on softly.

      Hit up a local coffee shop and linger over delicious pastries and people watching.

      Head to the outlets, mall, or just your favorite store for some sweet deals.

For Your Family

      Cook together – have everyone plan to make their favorite dish, but rather than bringing them separately, make them together.

      Game night – whether it’s a raucous good time or quiet, thoughtful strategy, a game night gives you the chance to show off your skills and laugh a lot.

      Pie breakfast – yes, that’s a thing. The day after the picnics, everyone brings their leftover pies over and you chip away at the scrumptious offerings with coffee.

      Movie night – stay in, Netflix an old favorite or Redbox a new one, fill your living room with blankets and pillows, and get cozy. With candy, of course.

      Play ball – or any sport. Head to a nearby park and use the ball field, the tennis courts, or even just a wide lawn for some croquet or bocce ball.

Regardless of what you choose, you know you’ll have a great time. Let go of your stressors, grab a drink of choice, and sink in for some good times. If you’d like to hear other ideas for living life to the fullest, set up an appointment to visit us by giving us a call at 717-840-9885 or clicking on the button below. 

 


Sincerely,

Dr. Julie Drolet

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Get Ready for Some Fourth of July Fun!

The Fourth of July can be about so many great things: food, family, and fun. Follow the ideas below to have a weekend with both action and relaxation:

For You

      Get your nails done: especially a pedicure, since it’s the perfect time to show off those toes.

      Hit up a summer blockbuster you know your kids or spouse wouldn’t want to see, and eat all the popcorn you like.

      Check out some musical events near you, and grab a friend to go.

      Sip wine on the porch or in the yard with a great book and some jazz music on softly.

      Hit up a local coffee shop and linger over delicious pastries and people watching.

      Head to the outlets, mall, or just your favorite store for some sweet deals.

For Your Family

      Cook together – have everyone plan to make their favorite dish, but rather than bringing them separately, make them together.

      Game night – whether it’s a raucous good time or quiet, thoughtful strategy, a game night gives you the chance to show off your skills and laugh a lot.

      Pie breakfast – yes, that’s a thing. The day after the picnics, everyone brings their leftover pies over and you chip away at the scrumptious offerings with coffee.

      Movie night – stay in, Netflix an old favorite or Redbox a new one, fill your living room with blankets and pillows, and get cozy. With candy, of course.

      Play ball – or any sport. Head to a nearby park and use the ball field, the tennis courts, or even just a wide lawn for some croquet or bocce ball.

Regardless of what you choose, you know you’ll have a great time. Let go of your stressors, grab a drink of choice, and sink in for some good times. If you’d like to hear other ideas for living life to the fullest, set up an appointment to visit us by giving us a call at 717-840-9885 or clicking on the button below. 



Sincerely,

Dr. Julie Drolet

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Do You Want to Have Fun in the Sun?

Try adding these activities to your calendar for better, more active weekends and a great summer!


Out and About

  • Cycling: Best to build core and leg strength. Head to a bike shop to buy some clip-on shoes, practice in the grass (in case you fall while you’re practicing unclipping), and focus on both the down and the up of the pedal for the best workout.
  • Kayaking: If you’re new, aim for a calm river or lake. Dress in wicking fabric or a rash guard to keep from chafing, hold a paddle with your hands about 24 inches apart, and make sure you are holding the longer edge of the paddle on top. It’s a great core and mid-back workout.
  • Rock climbing: Make sure your climbing shoes fit tightly, and practice your grip and skills closer to the ground at first. Focus on your legs to move around the wall, using your hands only for balance. Great work for shoulders and arms.
  • Stand-Up Paddleboarding: Make sure you have liberally applied sunscreen, and start in quiet, flat water. Beginners can use larger boards to learn to balance, and start on your knees first while paddling. Then slowly stand while the board’s moving; it’ll be easier than standing while the board is still. This is an intense core stability workout.
  • Caving: Hiking through caves is a great adventure. Make sure you have sturdy boots and old clothes, and a guide will provide you with a helmet and head lamps. Bring a sweatshirt because it could get chilly, and be prepared to do some getting around on your hands and knees, and maybe even army crawling.

These are only some of many fun summer activities that can keep you fit and having a good time. To find out more ideas that are right for you to stay healthy, schedule an appointment with us by giving us a call at 717-840-9885 or clicking on the button below.

 

 

Sincerely,

Dr. Julie Drolet

 

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The Leg Bone’s Connected to the… Heart?

Exercise is one of the best ways to help both your body as well as your mind and spirit stay on steady ground. In particular, exercise can significantly impact how you’re feeling day to day. Even though many of us think about working up a sweat and groan, it really is impressive how much some daily exercise will change your life for the better. Here are several ways it can make you feel better: 


Why Exercise is For You

  • It controls our weight by helping with weight loss, which in turn makes our body function better.
  • It combats a variety of diseases and chronic conditions, including heart disease, diabetes, and high blood pressure.
  • It boosts your energy levels. Even if it feels like you don’t have the energy to work out, both after your workout and on a regular basis, you’ll feel the difference.
  • It improves your mood, whether by blowing off steam or because of the release of endorphins. Not to mention you’ll be fitter and thus more confident.
  • It makes you sleep better, both falling asleep and staying asleep.
  • It can be fun – a way to spend time with friends, relax, and feel accomplished. Everyone likes to have a little fun every day.
  • It can make your sex life better, since you’ll have more energy and possibly be more aroused from exercising. 

It’s worth a try, both to help you achieve more emotional balance and improve your health. Find a friend to hold you accountable or try a new way to exercise and see how you feel! To schedule an appointment to help, contact us at 717-840-9885 or click on the button below.



Sincerely,

Dr. Julie Drolet

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Don’t Miss Out!

Incontinence can be embarrassing to talk about. Yet it’s also one of the most common issues women face. And you’re not immune if you’re young or haven’t had children. If you suffer from bladder incontinence even just sometimes, you can make an appointment with a medical practice today for options to solve the problem. 


Why You Should Visit a Doctor:

  • Incontinence might be a symptom of a much more serious condition
  • So you don’t have to limit your activities or social engagements
  • To decrease the risk of falls, particularly in older adults who might rush to the bathroom

Some common causes for urinary incontinence include constipation, certain drinks like caffeine or alcohol, or a urinary tract infection. Some heart and blood pressure medications can also cause issues. And for women, pregnancy, childbirth, age, menopause, and hysterectomies can also be the culprit.

If you’re facing incontinence, don’t feel like you have to just get through it. Give us a call to schedule an appointment, and we’ll help solve your problem so you can get back to enjoying and living your life. Contact us at 717-840-9885 or by clicking on the button below.



Sincerely,

Dr. Julie Drolet

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Summer Salad for Summer You

Try out this recipe for a summer salad with fruit mixed in for a filling, delicious light meal.

Summer Fruit Salad with Arugula and Almonds

  • 1 cup whole blanched almonds
  • 1 tablespoon plus ½ teaspoon almond oil
  • Kosher salt
  • 4 large nectarines – about two pounds – 3 sliced about ¼ inch thick and 1 coarsely chopped
  • 1 shallot, minced
  • 3 tablespoons sherry vinegar
  • ¼ cup plus 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper
  • 1 pint blackberries or Persian mulberries
  • 4 bunches of arugula, roughly 1¼ pounds, with large stems discarded

Preheat the oven to 375 degrees. In a small pie plate, toss the almonds with ½ teaspoon of the almond oil and sprinkle with salt, for about 8 minutes. In a mini food processor, puree the chopped nectarine. Transfer the puree to a small bowl, add the shallot, vinegar, and ½ teaspoon of salt. Let stand for 5 minutes, then whisk in the olive oil and remaining tablespoon of almond oil. Season with salt and pepper.

Put the sliced nectarines and the blackberries in a medium bowl. Drizzle on one-third of the vinaigrette and season with salt and pepper. In a large, shallow bowl, season the arugula with salt and pepper and toss gently with the remaining vinaigrette. Gently toss in the dressed fruit. Garnish with the almonds and serve immediately. All those seasonings and fruit combined with some healthy greens sounds heavenly.

If you’re looking for other ideas on healthy living, set up an appointment to visit us by giving us a call at 717-840-9885 or clicking on the button below.





Sincerely,

Dr. Julie Drolet

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Outside Exercises To Reduce Stress

While many days you might get up determined to keep the anxiety at bay, sometimes it seems like you’ve failed within a few minutes. We’ve given you some tools this month to combat that, and we thought we’d also provide some hands-on material to help you achieve that goal.

Exercise is probably one of the most sure-fire ways to keep your spirits up. And while thinking of hitting a treadmill in a sweaty gym, motivating yourself to take a group glass with the instructor shouting out things you don’t understand, or trying to schedule in time for some long outdoor hike might seem daunting, you can do a quick workout at home inside or in your yard and see results (just in time for bathing suit season!).

The Outdoor Pick-Me-Up

You’ll need: a mat or towel and a timer.

  • 10 long jumps – jump the length of your mat or towel, then run back to start and jump again.
  • 10 pushups – on your knees or feet, if you can do it.
  • 15 sumo squats – squats with your feet wider than your hips.
  • 15 burpees – squat, put your hands on your mat, jump into a plank position, jump feet back, stand up, and jump with your arms overhead.
  • 20 bicycle crunches – lie on your back with your knees up, and then twist and crunch to one knee and then the other.
  • 20 mountain climbers – start in a plank position, and alternate driving your knees into your chest, with your hips low to the ground.


Time yourself, and do the workout at least once a week, trying to beat your best time.

If you’re not sure exercise is worth it, or you feel too busy, try it out. You’ll likely find that ten or twenty minutes most days of the week are worth it for both your physique and your emotions.

If you’d like to talk more about how to manage your anxiety or improve your health, make an appointment by giving us a call at 717-840-9885 or click on the button below.

 
 



Sincerely,

Dr. Julie Drolet

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Does Anxiety Affect Endometriosis?

 

You might have heard of endometriosis, a condition in which the uterine lining grows outside of the uterus. It can adhere to nearby organs such as the ovaries, fallopian tubes, bladder, or colon. Even when growing outside of the uterus, it will still break down (bleed) monthly, and without an avenue to release that from the body, you can experience pain during intercourse, exercise, or in general, as well as possible infertility. The tissue growth outside of the uterus also can result in scar tissue or endometriotic lesions.

There’s no known cause of endometriosis, although research has found that the condition is stimulated by hormones. Family history of endometriosis also can become a factor in diagnosis.

How Will My Anxiety Hurt?

As women, stress and anxiety can be a natural part of life. And while you can’t help your circumstances, you can learn to work on your reaction to them. If you think you might have or have been diagnosed with endometriosis, you should know that anxiety triggers excess stress hormone releases. Those hormones affect your heart rate and blood flow. High levels of that stress hormone, in turn, can hinder your body’s ability to limit scarring and inflammation caused by endometriosis.

So how can you make your life more calm and less anxious? You certainly can’t simply stop meeting your responsibilities or take a vacation every other week. Try these ideas to calm your spirit, and this can help manage any endometriosis symptoms:

●      Yoga

●      Meditation

●      Exercise

●      Warm baths

●      Heating pads on pelvic area

●      Fiber-rich diet

●      Spend time outside

●      Endometriosis support group

●      Cognitive-behavior therapy

●      Acupuncture

For those who need further treatment for endometriosis, severe symptoms can be treated with minor surgery if needed. To discuss this further, make an appointment today by giving us a call at 717-840-9885 or click on the button below. 

 

 



Sincerely,

Dr. Julie Drolet

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Food to Fight Anxiety

 

We all get a little anxious and worried sometimes, but let’s admit it: Most of us spend a decent amount of energy on anxiety. We can’t help it – there are so many things to worry about! Family, work, expectations, not to mention general safety and relationships! But we would do well to remember that nothing was ever helped by worrying. It doesn’t improve our mood or keep us healthy, and it doesn’t stop anything, good or bad, from happening.

Learning to control our emotions can be a long road though, so bear in mind that there are other things you can do to improve controlling your thoughts. Eating certain foods has been proven to reduce anxiety and stress, such as this salad with quinoa and shiitake mushrooms. Quinoa is known for its high levels of protein, and combined with its complex carbohydrate structure, the ingredient increases serotonin levels in your brain, lowering anxiety and depression tendencies. In a spinach salad, you have the added bonus of B vitamins that are known to boost your mood, and mushrooms feature selenium, which might help fight depression.

Warm Quinoa, Spinach, and Shiitake Salad

Ingredients:

½ cup red-wine vinegar

1/3 cup olive oil

Coarse salt

Ground pepper

2 pounds fresh shiitake mushrooms, stems removed, caps halved

1 ½ cups quinoa

1 pound baby spinach

8 ounces feta cheese, crumbled

Heat broiler, setting the rack four inches above the heat. In a small bowl, whisk together the vinegar, oil, 1 teaspoon of salt, and ¼ teaspoon of pepper. Then, in a large-rimmed broiler-proof baking sheet, toss mushrooms with half of the dressing, reserving the rest. Broil the mixture, tossing together occasionally, until most of the liquid has evaporated and mushrooms are tender, about 20 to 25 minutes.

While broiling, in a small saucepan combine quinoa, 3 cups of water, and 1 ½ teaspoons of salt. Bring the mixture to a boil, then reduce heat to medium. Cover and simmer until the liquid has been absorbed, about 15 to 20 minutes.

Place the spinach in a large bowl; add hot mushrooms, quinoa, and reserved dressing. Toss to combine (spinach will wilt slightly). Top with crumbled feta and serve immediately.

This dish is tasty and nutritious, and can contribute to reduced anxiety and feeling more positive. We certainly recommend trying it soon! If you’d like to make an appointment to talk about your emotions or health, give us a call at 717-840-9885 or click on the button below. 
 
 

 

 

Sincerely,

Dr. Julie Drolet

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A Mom Does Not Equal Anxiety

As a mom, or anyone who grew up with a mom, anxiety seems like an inescapable part of everyday life. Sometimes we might even worry when there is little to no cause for concern, or spend precious energy anticipating disasters or even focusing on how to get through the day. Many of us have no idea how to stop the cycle of the anxiety that hits at the start of every day.

 

And with the month including Mother’s Day, anxiety can skyrocket. Does the card have the right sentiments? Can you summon up the right emotions for the day without also pulling up all the baggage you might have from childhood? Will your mom be critical of anything you try to do, or maybe just not really respond?

 

As moms and daughters, we know anxiety will often hang around every corner. Whether it’s fear of the unknown, worry about the choices our kids make, or things feeling unstable in general, so many of us constantly worry.

 

Manage It

●    Eat nutritious meals; they will boost your energy and keep you emotionally balanced.

●    Limit alcohol and caffeine intake, which can aggravate anxiety and trigger panic attacks.

●   Take time for you, whether it's yoga, your favorite jam, getting a massage, or going for a walk.

●    Look for laughs, since smiling will make you feel instantly better.

●    Learn your triggers by keeping a journal, and look for a pattern.

●    Exercise regularly to keep feeling good about yourself and release those endorphins.

 

We all face anxiety. But we can choose to let it run our lives, or make it step into the background.

 

If you’re looking for someone to talk to, consider making an appointment with us. To schedule one, give us a call at 717-840-9885 or click on the button below. 

 

 

 

Sincerely,

Dr. Julie Drolet

 

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Cough, Sneeze, Laugh, Leak?

While it’s never fun to face frequent urination, there are several steps you can take every day to help manage your symptoms, and hopefully cope with the occurrence.

  • Pay attention to how much you drink. While you should never be dehydrated and you should drink when you’re thirsty, try not to drink more than 8 glasses/day unless exercising strenuously. 

  • Keep track of your fluid intake in writing. Write down everything you drink for a week, and how much. Keep track of the times you drink, and also the times you visit the restroom. You might notice a pattern in what’s causing more trips. The tracking can also help your doctor diagnose and treat the issue. 

  • Avoid caffeinated and alcoholic drinks, which are both diuretics and will make you urinate more often. 

  • Eat foods high in fiber, which can keep your bowels empty and from pressing on your bladder. 

  • Aim to maintain a healthy weight, because excess weight can stress your bladder. 

  • Perform kegels, exercises tightening the muscles you use to stop urination, to help with urinary incontinence.

Are you looking for more help taking back control of your bladder? Contact our office to schedule a consultation at 717-840-9885 or click here to have someone from our office reach out to you.

 

Sincerely,

Dr. Julie Drolet

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The Trick to Getting Fit

We all would love it if we could eat what we want, not have to exercise, and our waist and thighs would stay just where we want them, while our heart keeps going and our organs stay strong, right?

Well, if you know much about your body, you know that’s not really going to work. However, many people will tell you that eating healthier actually makes you feel better.  Exercise doesn’t come in one-size-fits-all; you can find a pace and a style that works for you.

Even better, you don’t have to spend 90 minutes, 6 days a week sweating until you drop to keep yourself healthy. Many workouts combine cardio with bursts of body-weight or free-weight moves, maximizing your results in a short time.

Five Minutes a Day

 

Some of you might have heard of Insanity, a high-intensity workout you spend an hour or so a day participating in. Its creator, Shaun T, is a fitness trainer and choreographer who has designed several different workout regimens, including short snippets to keep you moving when you only have five minutes. Here’s a sample of one from an appearance on Dr. Oz that you can try right now, on your lunch break, or after dinner.

We know it can seem impossible to prioritize things like paying attention to your health when your life may seem like chaos, but if you begin to prioritize exercising, you’ll see changes in your body you love, and you’ll feel better than you ever have before!

We can help you on your journey to health. If you’d like to schedule an appointment, give us a call at 717-840-9885 or click on the button below. 

Sincerely,

Dr. Julie Drolet

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The Sunshine Benefit

Temperatures are finally getting warmer and staying that way. Winter always seems the longest in March, right before April finally arrives and with it, a literal and figurative breath of fresh air for our moods.

The Weather and You

 

While many of us believe the weather’s impact on our mood is significant, we tend to overestimate its affect on us; however, that doesn’t mean that weather has no affect on how we feel. It’s been proven that warmer temperatures do improve a bad mood along with sunshine. Conversely, wind and lack of sunlight make a person already feeling not great feel even worse. (However, it should be noted that if you are already feeling positive, the weather is likely to have little affect).

Aside from generally being impacted by the weather, seasonal affective disorder (SAD) is a real depressive condition. While it’s common belief that folks suffering from SAD only struggle in the fall and winter, the condition lasts all year long.

Interestingly, in a study completed in 2008, researchers found that while men tend to simply adjust plans and not feel very impacted by weather, women take it personally when the weather affects their plans and their moods reflect that.

Although some of us might feel great right now, spring also signals the start of allergy season, which can last through the summer until early fall. Many find relief with over-the-counter or prescription medications and some have found success by eating local, raw honey. Neti pots used regularly to clean out your sinuses can also help.

While the weather certainly can impact our moods, only you can control how you act and react. Look for techniques and changes in your daily life to help; which can be anything from doing something you enjoy to talking to a doctor to find some solutions. If you’d like to speak to one of our physicians, give us a call at 717-840-9885 or click on the button below.

 

Sincerely,

Dr. Julie Drolet

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You’re Going to Miss Out…on Good Health

Annual gynecological exams can feel like one more thing on your to-do list in a life full of other priorities. But the annual visit can be quick and there’s no better way to help prevent health problems or quickly detect any that have already arisen.

What a Visit Looks Like

 

If you’re over 30, you should get a pap test every other year, but still visit your gynecologist annually. At every visit, your doctor will discuss your eating habits, sexual practices, and any tobacco or alcohol use. If anything has come up that you’re unsure of or wonder about, your gynecologist (and obstetrician) can answer your questions. The doctor will also check your height, weight, and blood pressure.

If you are sexually active, annual testing for Chlamydia and Gonorrhea is recommended up to age 25. Routine HIV testing is also recommended up until you turn 64. Getting your regular pap test is important to detect abnormal cervical cells. This allows for early detection and diagnosis if anything might be wrong, which can keep abnormal cells from becoming cancerous.

Along with all of the steps an annual visit accomplishes, building a relationship with your gynecologist and obstetrician can lead to having a trusted friend that you can call or visit to discuss any health concerns. For less than an hour a year, you can keep your health a priority and gain a friend and mentor.

To schedule an appointment give us a call at 717-840-9885 or click on the button below. 

Sincerely,

Dr. Julie Drolet

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Eating healthy can taste oh so good

One of the best things to eat to maintain good digestion is fiber. In fact, doctors say those who face digestive issues often have improved results by eating a diet high in fiber and low in fat. Combined with drinking lots of water and limiting alcohol intake, many people experience much improved symptoms. Since it’s nearly time for some in-season fresh fruit, this salad will give you a nice light meal while providing enough substance to satisfy. The mango and avocado add enough fiber to help smooth digestion as well.

Raspberry, Avocado, and Mango Salad

 

Ingredients:

  • 1 ½ cups fresh raspberries, divided
  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 small clove garlic, coarsely chopped
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon freshly ground pepper
  • 8 cups mixed salad greens
  • 1 ripe mango, diced
  • 1 small avocado, diced
  • ½ cup thinly sliced red onion
  • ¼ cup toasted chopped hazelnuts, or sliced almonds

Puree ½ cup raspberries, oil, vinegar, garlic, salt and pepper in blender until combined. Combine greens, mango, avocado, and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts. The recipe includes 229 calories per serving, 16 grams of fat, 3 grams of protein, and 8 grams of fiber.

We hope you enjoy this recipe and it makes your day a bit easier. For other ideas on nutritious recipes or ways to make changes for a healthy lifestyle, set up an appointment by giving us a call at 717-840-9885 or click on the button below. 

Sincerely,

Dr. Julie Drolet

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Fancy Food to Help You Sleep

You know what you eat and drink can affect getting a good night’s sleep.  Too much caffeine or alcohol can keep you up, as well as eating spicy food before you go to bed.  What if you could eat things that would make you sleep better?

Studies have shown that the nutrients in certain grains and lean proteins such as chick peas and fish will lead to a more restful night’s sleep. Try this fun recipe with gnocchi, spinach, and squash mixed with chickpeas to have a healthy, filling meal that will help you get better zzz’s tonight.

Chickpea, Spinach, and Squash Gnocchi

 

Ingredients:

  • 1 pound frozen or shelf-stable gnocchi
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 2 cups thinly sliced peeled butternut squash or unpeeled delicate squash (1 or 2 inch slices)
  • ½ cup sliced shallots
  • 2 cloves garlic, minced
  • 1 14-ounce can vegetable broth
  • 2 tablespoons currants
  • 1 tablespoon chopped fresh sage or 1 teaspoon dried rubbed
  • ¼ teaspoon freshly ground pepper
  • 8 cups fresh spinach, coarsely chopped
  • 1 15-ounce can chickpeas, rinsed
  • ¼ cup balsamic vinegar reduction or 2 tablespoons balsamic vinegar

If using frozen gnocchi, cook in a large pot of boiling water according to package directions. Drain, rinse and pat dry.

Heat 1 tablespoon of oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until starting to brown, 5 to 7 minutes. Transfer to a bowl.

Add the remaining 1 teaspoon oil, squash, shallots, and garlic to the pan and cook, stirring, for 2 minutes. Stir in broth, currants, sage, and pepper. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring, until the squash is almost cooked through, 6 to 8 minutes. Add spinach, chickpeas and the gnocchi.  Cook, gently stirring, until the spinach is wilted -- about 2 minutes more. Serve drizzled with balsamic reduction (or balsamic vinegar).

As you look to get the best night’s sleep you can, try this and other lean-protein rich recipes to help. If you have any questions or are looking for recipe ideas, click on the button below to make an appointment. 


Sincerely,

Dr. Julie Drolet

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Quiz: How Sleep Deprived Are You?

When asked, a lot of people say that they get enough sleep. Maybe not as much as they like, sure, but enough to keep going.  Many of us only think we’re getting enough sleep. Take this quick quiz to see if you’re in a sweet spot or if you should hit the sack earlier to keep your body in prime health.


Are You Getting Enough?

 

For each question, give yourself a score of 0 – 3 (0 for never, 1 for sometimes, 2 for often, and 3 for always).

  1. I sleep through the alarm clock.
  2. I have morning grogginess.
  3. I need caffeine to help me wake up in the morning.
  4. I have difficulty concentrating.
  5. I turn down social engagements because of fatigue.
  6. It is difficult to keep my eyes open while driving at night.
  7. I fall asleep within five minutes of going to bed.
  8. I am forgetful during the day.
  9. I am irritable with family members and coworkers.
  10. It takes me longer to get things done.
  11. I experience the mid-afternoon slump.

If you score between 0 and 9, well done!  You’re getting enough sleep! If you score between 10 and 24, you are on your way to being chronically sleep deprived. Take a look at some of your habits to see if you can prioritize sleep a bit more. If you scored between 25 and 36, you are definitely having trouble with sleep deprivation and should talk to someone about ways to change your habits.


We’ll be reviewing these questions as a team, and seeing how we can support each other in staying healthy through sleep. If you’d like to hear some tips and tricks to keep you more well-rested, click on the button below to make an appointment. 



Sincerely,

Dr. Julie Drolet

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Is Sleep Connected to Your Heart Health?

We all know we function better on enough sleep – better attitude, stress levels, and overall general health.  Last week we learned what happens in your body when you sleep and some main ways to keep yourself on track.

Recently, a UC San Francisco study linked poor sleep habits to women with coronary heart disease. Since one in three women die from heart disease, many of us are focusing on making improvements to our lifestyles to keep our hearts healthy for longer. Steps such as improving cholesterol levels, staying active every day, and watching your weight and your diet will help keep your heart healthy.  Now we know that getting enough sleep will keep your heart healthy as well.


Sleep and Your Heart

 

The study found that waking too early, in particular, results in raising inflammation among women with coronary artery disease. Getting fewer than six hours each night is, also, a risk factor. This result affected only women, not men, even when other factors were considered.


This means that our poor sleep habits can significantly increase inflammation around our hearts, progressing heart disease in women. Previously, this connection hadn’t been thought to have such an impact.


If you have a family history of heart disease, high blood pressure, cholesterol, or smoke, take some time to examine your sleep habits today. Consider putting together a strategy to wind down and get ready for bed earlier, fall asleep earlier, and sleep at a consistent time. We’ll be doing the same.


For other facts about how to keep your heart healthy, or ideas on how to get a better night’s sleep, click on the button below to make an appointment. 



Sincerely,

Dr. Julie Drolet

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Did You Know This Can Keep You Healthy?

As cold season begins to wane, many of us have been practicing ways to stay healthy -- like washing our hands and taking our vitamins. But there’s another secret weapon to keep you on your feet: sleep.  While we all could probably all say that we know sleep is important to staying healthy, it’s not often that we actually prioritize it.

This week is National Sleep Awareness Week. And, here’s what you need to know about sleep:

Sleep to Live

  • Chronic lack of sleep has been linked to conditions such as obesity, diabetes, and cardiovascular disease.
  • Your cells and tissues need to recover from use during the day. While you sleep, your body repairs tissues, builds up muscles, and uses protein to create energy.
  • Lack of sleep alters hormones, affecting metabolism and your responses to stress.
  • If you depend on caffeine throughout today, feel sleepy while driving, or regularly feel exhausted, you might be on the low end of enough sleep.
  • Adults need between 7 and 9 hours of sleep every night. If you’re getting on the low end of that and you don’t feel rested and energized, aim for an hour more.
  • Drinking alcohol close to when you go to bed, while it can make you fall asleep, will cause you to wake up during the night.

Sleeping is always at the bottom of the to-do list. Since there will never be enough time in the day, maybe consider making a short list of the “essential tasks to do today/tonight”; when the clock hits a certain time, drop everything and head upstairs.

We’ll be learning to stick to our own advice! If you are looking for any ideas on how to get more or better sleep, don’t hesitate and click on the button below to make an appointment. 


Sincerely,

Dr. Julie Drolet

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Eat for Your Heart

Eating foods with lean protein, lots of vitamins, and low levels of fat and salt are what you should aim for to have a heart-healthy diet. While many of us strive to eat healthy, how often do you check the sodium content of something you’re eating? Or forego dessert even though you had a salad? Most of us splurge or aren’t aware of how the foods we eat can affect our heart. Try this easy chicken chili to warm up and keep your heart on track.

Easy Chicken Chili

 

Ingredients:

  • 1 lb. boneless, skinless chicken breasts or tenderloins
  • 1 medium onion, finely chopped
  • 1 medium bell pepper, any color, chopped
  • 3 cloves garlic, minced
  • 2 cups fat-free, low-sodium chicken broth
  • 2 15.5-oz. canned, no-salt-added or low-sodium beans (red, pinto, kidney, or navy), drained and rinsed
  • ½ tsp. pepper
  • 1 tsp. cumin
  • ½ tsp. chili powder
  • 1 medium chopped jalapeño
  • Fresh cilantro
  • ½ cup fat-free sour cream

Remove visible fat from chicken and cut into bite-sized pieces. Spray a large pot with cooking spray. Add chicken, onion, garlic, chili powder, and jalapeño, cooking over medium-heat until chicken is no longer pink (about 7 minutes). Lightly mash the drained, rinsed beans with a fork. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes. Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream. Calories per serving are 344, with only 3 grams of fat and 174 milligrams of sodium.

Many recipes are full of nutrients as well as tasty ingredients to keep your heart healthy. Watch the sodium and fat content in particular to keep your arteries clear and your heart strong. For more ideas on how to make quick, easy meals, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

Sincerely,

Dr. Julie Drolet

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Are You at Risk?

For many of us, heart disease or problems are rarely front-of-mind. Errands, schedule, responsibilities, and home upkeep all take so much effort, it’s hard to focus on something that doesn’t seem as pressing. However, even if you think you’re pretty healthy, you might be sabotaging your cardio health without realizing it. Eighty percent of heart attacks can be treated and prevented if you know what steps to take. Some of the risks are genetic, so check to see if heart disease runs in your family. Others are lifestyle risks that you have the power to change.

What You Can Change 

  • Work on improving your cholesterol levels, which do not discriminate based on age. Especially if you have a family history of it, you’ll need to work on lowering them to keep your heart at lower risk.
  • Know your blood pressure. High blood pressure does not only affect those who are “Type A” or high-strung, it can affect even the most calm of us.
  • Get active every day. Increased physical activity is tied to decreasing risk of cardiovascular disease.
  • Cease smoking if you haven’t already. Smoking increases the risk of heart disease by up to four times, as it increases the heart rate and blood pressure while damaging blood vessels.
  • Be careful of your diet and be aware of family history, to avoid developing diabetes. Adults with diabetes are two to four times more likely to have heart disease – it’s the same level of risk as smoking.
  • Watch your weight. Not to have a magic number on the scale, but because carrying excess weight can strain your heart as well as increase your blood pressure. 

Following all of these steps certainly can sound daunting. You first need to be aware of any risk factors you have, whether by blood or habits, then work on changing each one. Of course, all this while still staying on top of the rest of your life. But think of it this way: without a healthy heart, you won’t be able to accomplish much of anything else you need to do. For help coming up with plans and support to help you overcome any heart health risks you have, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

Sincerely,

Dr. Julie Drolet

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How to Know if Your Heart Isn't Healthy

Since heart disease affects women of all ages, even those who are active and seem healthy can face it. As you’re going about your busy life, your heart might be at risk without you even realizing it. Heart disease can be an unexpected killer, affecting surprising victims. Make sure your heart is as healthy as can be so you can accomplish everything you set out to do and be there for your friends and family.

Symptoms of Heart Attacks

  • Shortness of breath
  • Sweating too much
  • Vomiting or nausea
  • Pain in the jaw or back
  • A feeling like a strained muscle in the upper arms or chest
  • Prolonged fatigue
  • Discomfort in the chest

Unfortunately, many of these symptoms are also common for other ailments, such as anxiety or the flu. And sometimes we attribute them to being worn out from the stress of everyday life.

The great news is that you can work to avoid heart disease and a heart attack, keeping your body strong. Track your blood pressure and cholesterol, exercise regularly, and avoid smoking. If something doesn’t feel right, contact your doctor.

If you’d like to know how your heart is doing or explore your risk factors and how you can work to keep your heart in shape, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

Sincerely,

Dr. Julie Drolet

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Could Heart Disease Affect You?

We think of heart disease as something that affects only the elderly or chronically unhealthy. Yet cardiovascular issues can hinder women of all ages, sometimes regardless of whether you eat nutritiously or exercise. And while many of us know to look for symptoms such as shortness of breath or chest pain, other problems might occur that we don’t know are related to heart issues.

Heart disease is the No. 1 killer of women and is more deadly than all forms of cancer. While it might seem like there are so many things to pay attention to already in life, it’s worth forming some particular healthy habits now, and paying attention to important details.

What You Need to Know

  • Heart disease affects women at any age
  • For younger women, birth control pills and smoking combined can increase heart disease risk by 20 percent
  • Even if you are active and healthy, things like high cholesterol, smoking, and poor eating habits can affect your heart at any age
  • Chest pain isn’t the main symptom of a heart attack in women. Instead, you’ll feel shortness of breath, nausea, and back or jaw pain
  • 90 percent of women have one or more risk factors for developing heart disease
  • Since 1984, more women than men have died of heart disease, or about one in three women

If you have pain in your neck or back regularly, feel sweaty without cause, or feel nauseous regularly, talk to your doctor. Such common symptoms can sometimes be confusing to diagnose, so check into your family history and review any heart disease problems. To discuss any concerns or learn more about how heart disease might be affecting your life, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

Sincerely,

Dr. Julie Drolet

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Only You Can Make It Happen

Now that you have your goal (or more than one) for the year, and you have a plan to reach it and track it, how do you keep at it? We’ve talked about a lot of ways this month to hold yourself accountable, and those are all great suggestions. But one of the most important ways to ensure you reach your goals is: support yourself. Like many things in life, focusing on achievement will take a lot of other healthy living steps. Try to work on the following to help you reach success:

  • Make sure you get enough sleep. Aim for at least 7 hours each night, and that includes before the alarm goes off if you’re a chronic snooze-hitter. It’s amazing how much more focused and energized you can be with the right amount of sleep.
  • Set aside time daily or weekly to focus on your goal. Even if it’s just five minutes each day, and then building on that, you need to start somewhere!
  • Set aside time to review your goals on a monthly basis. Take yourself out for coffee, or leave an evening free of your to-do list. Actually, do that whether or not you have a goal for 2015.
  • Practice other healthy habits such as drinking lots of water every day, eating nutritious snacks, and getting outside for a few minutes.
  • Make time to invest in yourself, doing whatever it is you most enjoy. Those moments will help revitalize you and keep you committed.

Whatever you’re looking to accomplish to improve your life, you know it’s the right thing to do. So take the time this year to stick with it, and even if you fall off the wagon, dust yourself off and get back on. You can do it.

For other help making changes to your life, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

Sincerely,

Dr. Julie Drolet

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Don't Break the Habit!

You’ve been doing great with your goal this year! Kudos to you. But maybe now you’re wondering how you keep it up for another month, or even the rest of the year. Or what about come July when you realize you want to re-focus again? You got this. Here are some tools to help.

  • 21habit: an app that lets you not only keep track of reaching your goal, but can motivate you with cash to do so. You can either use the free version, or pay $21 to use the committed mode. In that mode, you’ll get $1 back for each day you succeed, and donate $1 to charity for each day you fall short.
  •  Aherk: A service that sets you up for social pressure. You set your goal and then let your Facebook friends decide if you’ve reached it. And if not, the app will upload a compromising photo of you to the social media site.
  • Habitform: Also a social interaction, this app tracks regular actions until you form a habit. It will send you a daily reminder, and you can join public groups of people working on similar goals. For free, you can work on one habit. For $9.95/year, you can have an unlimited amounts of goals with all the bells and whistles of reminders and interaction from other users.
  • StikK: An app that has you create a commitment contract for your goals. You add a stake – some sort of investment or something you’ll lose if you don’t meet the goal, and then are subject to a referee to judge your accountability.
  • Weekplan: Many of us are better at completing things if they’re added to our calendar. With this app, you have a weekly window with time added to focus on your goal, break it down into weekly achievables, and mark to-dos as important or as urgent.
  • Goalmaster: Some of this app is standard for a goal-setting software, but this comes with reminders, stats, and a way to share both your goal and your results on Facebook. And as a perk, you’ll see motivational quotes as well!

While you certainly don’t have to be tied to technology to complete a goal, things like daily reminders, social sharing, stat calculations, and motivational quotes can certainly help you get there! If you find yourself at a loss a few weeks down the road, it’s OK to restart, or come up with a new, more manageable goal. Set a timeline, action steps, and find your sweet spot to help you stay committed.

For more help with reaching your goals, give us a call at 717-840-9885 or click on the button below to make an appointment. 

Sincerely,

Dr. Julie Drolet

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Track Your Progress

It’s awesome that you’ve been working hard at reaching a new goal. If you’re looking for a better way to keep track of your progress, there are a myriad of apps and online tools you can use to keep yourself motivated. And also, you’ll be able to look at your kick-butt progress. Test these out and find one that’ll keep you moving forward.

Best Goal Tracking Apps

  • Lifetick: Track multiple goals, work on plans and action steps for each one, and review your progress. It even uses graphs and charts to quantify your path. You can filter goals by topic, and the app is free for up to four goals. For more, it’ll be $20 per year.
  • Goalscape: This service has similar break downs and reporting to Lifetick, but arranges the information in concentric circles, sorting by importance. You can separate the goals out as well. Use a template or create your own action plan. Available via the web as well as Windows, Mac, and iPhone apps. A 14-day free trial is available, but then it will require $63 annually for the web use or $114 annually for the other versions.
  • Mindbloom Life Game: It turns goal tracking into a game, offering suggestions and mapping your goals by area of your life. The app also allows you to collaborate and share progress, using both a web application and an iPhone app.
  • Joe’s Goals: This is one of the most simple apps you can use, and it’s easy to navigate. Add your goals and action steps to a calendar, and then just check it off every day. Works with both positive and avoidance goals, and it’s easy to see your progress at a quick glance.
  • Milestone Planner: This one is more useful for group projects than for individual goals. You can drag and drop tasks to organize them together, and easily run a report to see what items are finished and the timeline for when they are due. It can send reminders and let you assign tasks. You can use it for free with three goals, or pay $14/month for the pro version.

Whatever tool you try, we are sure you’ll succeed at reaching your goals this year! For other ideas on how to get there, give us a call at 717-840-9885 or click on the button below to make an appointment. 

Sincerely,

Dr. Julie Drolet

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How Do You Get There?

Now that you’ve settled on a goal, how can you make sure you get there? At first, you are so focused its easy, but after a few days, it might be hard if you haven’t incorporated it into your routine. Follow these ideas to help you on your path to meet your goal.

 

 

Step One, Step Two

  • Track your goals however it best works for you: marking on a calendar, using an online to-do list, or even a pen and paper each day.
  • Involve your friends by partnering together on the same or similar goals. A 30-day challenge where you can compare notes and text each other when you’re done can be fun.
  • Get an accountability partner. It doesn’t have to be someone you’re completing the goal with, but someone who will definitely check in with you regularly.
  • Don’t break the chain. Every day that you take an action toward completing your goal is another day closer to achieving it. So even when you don’t feel like it, try not to break the chain.
  • Review your goal monthly. Sit down after 30 days and measure your progress, see if you need to adjust your goal, or think of new actions to take if you’ve been floundering on how to get there.

Along the way, write down what you’re proud of, what didn’t work, and any new goals or action steps you plan on taking. It doesn’t matter if your goals are about health and fitness, spiritual change, learning how to let go, ways to improve your family life, or anything else you’d like to work on – you have the strength to get there!

 

We’re planning on incorporating some of these ideas into our own personal and business goals this year. For more ideas on how to improve your life, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

 

 

 

Sincerely,

Dr. Julie Drolet

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Goal-Setting: How Do You Decide What To Reach For?

It’s the time of year when many of us reflect on what we accomplished in the past 12 months, and decide on what we’d like to do in the next 12. And while we might already have identified some things we want to change, how do we know we’re taking the right actions? Or if you’re not sure what goals to set, how do you find out?

The good news is that you’re on the right track. Research has shown that just setting a goal makes you more likely to achieve the things you want, and the process will make you happier.

Questions to Ask

  • What do you hope to accomplish in the next ten years?
  • How do you want to improve your mental health?
  • How do you want to improve your physical lifestyle?
  • What bad habits would you like to address?
  • Are there any relationships you want to improve?
  • What new skills do you want to learn, or are there any you want to improve upon?

Now that you’ve jotted down some ideas, time to distill them down into something you can accomplish. First, pick just one goal. You will likely remain more committed to it. Next, make sure it’s realistic, and that it’s about you. If it doesn’t fit that bill, see if you can refocus it so that it is. Now, try to make sure it has a positive feel to it. For example, instead of saying you want to feel less anxious, write that you want to feel calm more often. And lastly, work on identifying specific behaviors defining howyou’ll accomplish that. Practice a specific letting go mental exercise, tackle your hardest task first in the morning, etc.

Now that you have a defined goal and some action steps to get there, you can outline the time-frame you’re giving yourself to accomplish it. You’ll need to get the hang of doing something every day for at least three weeks before it’ll become a habit.

Need to schedule an exam? Give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

Sincerely,

Dr. Julie Drolet

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So, Will Your Holiday Travels Be Smooth?

Many of us travel to visit family over the holidays, whether it’s an hour or a day-long trip. Many things can change abruptly while traveling: traffic, schedules, comfort, and keeping your cool. Even if it’s a trip you take regularly, the added pressure or energy of the holiday season can complicate things.

 

Over the River and Through the Woods

  • If you’re driving, make sure your vehicle is ready. Fill the windshield wiper fluid with winter-grade liquid, make sure your wipers are sturdy, and check your battery power. Make sure your tires have the right pressure and your tread isn’t too worn.
  • Plan your route and schedule ahead of time. If flying, know when you have to be where, and build in time to eat and get between places. If driving, know the way you’d like to go, as well as any backup routes.
  • Leave early to arrive early. It’s hard to gather everything and get out the door, so if you aim to leave earlier, you’re likely to leave in good time. Maybe buy some coffee on the way!
  • Bring lots of entertainment options. For adults, consider books on tape or favorite tunes. For teenagers, different screens or books can be great. For the younger crowd, a movie, activity books, or even surprise treats at different moments along the way.

While the traveling can be long, keep in mind all the memories you’ll make when you arrive at your destination! For more ideas on how to help navigate the holidays, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

 

Sincerely,

Dr. Julie Drolet

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Will Your Holiday Travels Be Smooth?

Many of us travel to visit family over the holidays, whether it’s an hour or a day-long trip. Many things can change abruptly while traveling: traffic, schedules, comfort, and keeping your cool. Even if it’s a trip you take regularly, the added pressure or energy of the holiday season can complicate things.

Over the River and Through the Woods

  • If you’re driving, make sure your vehicle is ready. Fill the windshield wiper fluid with winter-grade liquid, make sure your wipers are sturdy, and check your battery power. Make sure your tires have the right pressure and your tread isn’t too worn.
  • Plan your route and schedule ahead of time. If flying, know when you have to be where, and build in time to eat and get between places. If driving, know the way you’d like to go, as well as any backup routes.
  • Leave early to arrive early. It’s hard to gather everything and get out the door, so if you aim to leave earlier, you’re likely to leave in good time. Maybe buy some coffee on the way!
  • Bring lots of entertainment options. For adults, consider books on tape or favorite tunes. For teenagers, different screens or books can be great. For the younger crowd, a movie, activity books, or even surprise treats at different moments along the way.

While the traveling can be long, keep in mind all the memories you’ll make when you arrive at your destination! For more ideas on how to help navigate the holidays, give us a call at 717-840-9885 or click on the button below to make an appointment. 

Sincerely,

Dr. Julie Drolet

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Can You Survive the Holidays With Your Family?

Toasty warm hot chocolate, twinkling lights, carols, and of course, interacting with your immediate and extended family. For many of us, not all of these things about the holiday season are enjoyable. Every family has its own dysfunctions, but the key is minimizing disagreements while acknowledging your different family circumstances. 

Find Balance

  • Don’t take things personally. Even if things get heated and you think someone meant something to be hurtful, developing a thick skin can keep the situation from escalating.
  • Make a plan before an event. Perhaps think of some neutral topics or questions to bring up, and be aware of discussions you should stay away from. If there are certain people you know you react against, plan to minimize your interaction with them.
  • Pause before speaking. It’s easy to bite out a quick retort, but if you pause first, you can offer a less tense response, or perhaps disappear to the bathroom or another room instead.
  • Don’t take sides. If an argument heats up, don’t pick a side. Answer noncommittally, and if pressed, say that you’d rather not talk about it right now.
  • Be aware. If someone has experienced a loss, a divorce, been added to the family, or is in a tough financial situation, give them their space. Let them express any pain and don’t try to force them to be happy or feel right at home.
  • Allow yourself time for recovery. Realize it can be draining or painful to spend time with your family. That’s OK, so allow yourself to decompress after and recover.

Spending time with your family can be one of the most rewarding things, but that doesn’t mean it’s not hard or doesn’t take some strategy. If you’d like more help getting through the holidays, give us a call at 717-840-9885 or click on the button below to make an appointment.  

Sincerely,
Dr. Julie Drolet

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Are your holidays about joy, or about stuff?

As the rush of the holidays continues, we have the drive to overdo everything. And, as many parents realize, our kids aren’t the only ones who have trouble resisting temptation. Buying your child the perfect presents that you know they will absolutely love is now inexorably tied to how we celebrate holidays.

But as the holidays seem to swirl with more pressure and materialism than ever before, many families are beginning to carve out deliberate steps to combat it. Try out these possibilities to limit the focus on things, and instead redirect it to a focus on family, quality time, and traditions.

Less is More

  • Tone down the technology. Set aside specific times when you’re together with your immediate or extended family and there are no cell phones, tablets, iPods, etc. Maybe watch an old Christmas movie together, head out walking to view neighborhood holiday lights, or play a game instead.
  • Limit the number of presents per child or per family member. And encourage one or more of those presents to be from one child to another, not just from Santa or parents.
  • Pick out a charity that you will support as a family each season. Whether it’s through a financial gift, hands-on serving, or sending presents to others, this will reinforce the giving part of the season.
  • Decide as a family to spend money on experiences rather than on more gifts. You can visit a light display, cut down your own Christmas tree, go caroling, or see a live holiday show. The memories will last longer than the stuff.

We’ll be getting out “It’s a Wonderful Life” and looking into local organizations to support as we work on this list as well. For more ideas on how to bring your life into the right focus, give us a call at 717-840-9885 or click on the button below to make an appointment. 

Sincerely,
Dr. Julie Drolet

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Do You Feel Too Busy?

The holidays are now fully upon us, and – can you feel it? That constriction in your chest when you think about the massive to-do list you have to accomplish over the next few weeks, from the events to the cooking, the baking, the gifts and the decorating. There is a way to survive. Here are some tips!

 

How to Stay Afloat

  • Delegate, delegate, delegate. Whether it’s at work to a coworker, in your home to a child or partner to help more with chores or errands, or with event planning or buying gifts, you don’t have to do it all, nor should you.
  • Stick to your routine. When everything is disrupted with extra responsibilities, it makes you feel more out of control. Identify regular parts of your daily routine and strive to keep those unchanged.
  • Carefully examine events, especially because you know many are coming. Pick one or two as top priorities – say no to the rest or limit your attendance to an hour or less.
  • Be mindful. This means that you stay focused on what you are doing, when you are doing it. If you are with family, focus on them. If you are at work, focus on work. Carve out time to hit your to-do list rather than trying to juggle it all day long.
  • Protect unscheduled time. This one is probably the easiest to ignore. We have tendencies to view open spots on our schedule as holes to fill; however, it’s often down time that we can use to either catch up on things or take a much-needed break.
  • Preparing more or larger meals than usual can be draining. Try to be extra-organized – plan out lists of every dish and each dish’s ingredients, including a timeline of how you’ll prepare them. Or go with a potluck!
  • Tone down the decorations. Even simple decorations make a statement and save you time. Also, consider using food as decorations – a bowl of limes and deep red apples can be just as appealing as those hand-crafted, hours-long crafts with the hot glue gun and hand-stitching.
  • Stop complaining. Even though you feel the need to vent, the more you complain about how crazy and busy your life is…the more crazy and busy it will feel. Stick to joyful, positive comments, and you’ll realize you probably feel better about what you have to accomplish.

We’ll be trying many of these tips in our office and at home this holiday season. For more ideas on how to de-stress your life, give us a call at 717-840-9885 or click on the button below to make an appointment. 

Sincerely,

Dr. Julie Drolet

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Easy, Tasty, and Great for Sharing

As the potlucks, parties, and holiday family gatherings begin to fill your calendar, don’t sweat it. There’s no reason to head for the complicated, took-me-all-day-I-ground-my-own flour recipes. 

You can make dishes that are tasty, healthy, and don’t take all day. Or even the whole length of your favorite TV show. Below, find a seven-ingredient recipe that gives vitamin-rich offerings like squash and carrots just the right flavor while maintaining their nutritional value. 

Maple Roasted Butternut Squash and Carrots

3 carrots 
1 butternut squash 
2 tablespoons olive oil 
2 tablespoons maple syrup 
1/8 teaspoon nutmeg 
salt and pepper 

Preheat oven to 425 degrees. Peel and chop carrots and squash into one-inch pieces. Remove seeds from the squash as well. Toss with olive oil and maple syrup and then place on a large baking sheet. Season with the nutmeg, and salt and pepper to taste. Roast for 20 minutes and turn. Roast for another 10-20 minutes until tender and brown around the edges. 

The outcome will be colorful, a little sweet, and contain all the nutrients from these two hearty vegetables. For more details on what foods are worth eating and ways to make them yummy, give us a call at 717-840-9885 or click on the button below to make an appointment. 


 

Sincerely,
Dr. Julie Drolet

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Creamy But Still Good For You?

As the holidays approach, you begin to avoid counting the calories you plan on consuming. How many of us in the weeks before Thanksgiving eat fewer calories, cut back on sugar, or maybe even exercise more, in preparation for a weekend of indulging? (Think of the pies alone!) It doesn’t have to be like that. This month we’ll cover several favorite Thanksgiving foods with a healthier twist.

We’ll start with a staple in many households at a big family meal: a green bean casserole. But with the cream of mushroom soup and other high-fat ingredients, this vegetable dish can be hard to redeem. Try this version from the Food Network that contains 60 percent fewer calories and 80 percent less fat than traditional preparation methods.

 

Green Bean Casserole

 

  • 3 to 4 medium shallots, in their skins
  • Kosher salt, plus 1 1/2 teaspoons
  • 1 pound fresh green beans, stemmed, and halved crosswise
  • 1 tablespoon extra-virgin olive oil
  • 8 ounces cremini mushrooms, sliced (about 4 cups)
  • 2 tablespoons unsalted butter
  • 3 tablespoons all-purpose flour
  • 1 1/2 cups mushroom, vegetable, or chicken broth (not Asian-flavored)
  • 3 teaspoons fresh thyme leaves
  • Freshly ground black pepper
  • Vegetable cooking spray
  • 1 cup fresh bread crumbs
  •  

Preheat the oven to 400 degrees Farenheit. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin, and coarsely chop the shallots. Set aside.

 

Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt to taste. Add the green beans and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in a colander and rinse with cold water. Transfer the beans to a large bowl.

 

In the same saucepan, heat the oil over medium heat. Add the mushrooms and season with 1 teaspoon of salt. Cook, stirring occasionally until browned, about 7 minutes, then add the mushrooms to the beans.

 

Melt the butter in a small saucepan over medium heat. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil. Add the shallots, 1 teaspoon of the thyme, and the remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmer and cook until thickened, stirring occasionally, about 5 minutes. Pour the sauce over the vegetables and stir to combine evenly.

 

Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.

 

A recipe like this can bring down the calorie count and keep your dishes healthier, leaving room for a few more bites of something else you love! For other healthy eating ideas, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

Sincerely,

Dr. Julie Drolet

 

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What has breast cancer research found?

Breast cancer awareness is one of the most successful medical campaigns, which is a fantastic statistic for women and men around the world. But what progress has actually been made with research and information?

Since the formation and funding of the Breast Cancer Research Foundation, much has been discovered. We know today how cancer originates within our bodies. The roots of the disease, known as breast cancer stem cells, have been identified. This will enable researchers to better find ways to target the root causes of the disease to stop progression.

Breast cancer itself is not actually one specific cancer, but rather, several different diseases. This means that depending on the type an individual develops, different therapies will be useful. There are four major sub-types, with each broken down into further categories.

You might have heard that genetics is an important factor in someone’s breast cancer risk, and in the past few years two genetic mutations have been identified. There also now exists a comprehensive database of breast cancer genes, which will help toward identifying any other gene mutations.

Along with these many discoveries, breast cancer therapy and treatment is more customized than ever before. This includes a decrease in over treatment for those with early stage development, who can forego chemotherapy and still receive effective treatments.

Now one of the major focuses of research is in understanding metastasis, or how cancer spreads or recurs. Researchers look for markers in the bloodstream or DNA to help measure risk and explore strategies.

We’re glad breast cancer research has come so far, and are proud to support both raising awareness and continued research. For more info on breast cancer or other common women’s issues, give us a call at 717-840-9885 or click on the button below to make an appointment. 

  

Sincerely,

Dr. Julie Drolet

 

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Increase your chances

Since breast cancer affects one in 12 women, it’s important to keep tabs on any possible symptoms. The first sign is usually (but not always) a lump or change in your breast tissue.

One of the best things you can do regularly is a monthly breast self-exam: touch your breast all over, from the nipple to under your arm, feeling every part of it. Examine your breasts with your arm down, and again with your arm up, to feel all of the glands underneath. While some breasts are more dense than others, and caffeine can make your breast tissue seem slightly lumpy, you should easily be able to tell if anything seems different than normal. A hard lump or tender spot should be examined by your doctor.

 

Another step you should be taking for early diagnosis is to receive an annual mammogram once you turn 35. Those with breast cancer identified in early stages have between 72 and 100 percent likelihood of recovery from the disease. During a mammogram, abnormal areas might be seen on the screen.

Whether a mammogram or a breast-tissue exam show abnormalities, to determine whether it might be cancer or not requires a follow-up test. Generally a biopsy, it might be performed either as a surgical procedure or as a needle insertion. A laboratory then identifies the makeup of the cells within the tissue sampled, and sends the primary doctor a pathology report. Depending on tumor size and type, characteristics, and other factors such as the response of lymph nodes, the doctor can then assess and discuss treatment options.

 

A cancer diagnosis can be a scary moment. If there’s something you’ve been meaning to get checked out, call your doctor to make an appointment, since early detection can make an incredible difference. To find out other ways to monitor any possible health problems, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

Sincerely,

Dr. Julie Drolet

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Let's talk about tatas

While some of us are more at risk of developing breast cancer than others due to genetics, we all have the potential to be impacted depending on our lifestyle. Many of us know someone, or more than one person, who has suffered from breast cancer. Some were fortunate enough to beat it. Others lost a valiant fight, and we remember their courage.

There are several healthy lifestyle choices and habits you can make on a regular basis to help lower your risk of developing breast cancer. Many of these can also help prevent other forms of cancer. Even if you are currently at high-risk, these have been shown to lower your chances of a cancer diagnosis.

  • Don’t smoke: Particularly for women who have not yet gone through menopause, a distinct link between smoking and breast cancer has been identified. It’s not a healthy habit for a variety of reasons, so if you need help, call 1-800-QUIT-NOW today.
  • Limit your alcohol intake: The more you drink, the higher chance you have of developing breast cancer. If you do choose to partake, limit your consumption to no more than one drink/day.
  • Exercise: While it might seem like this is listed as an answer to many health issues, it remains true that our bodies were made to be active. Exercise keeps our heart, muscles, and emotions healthier, and can affect your weight.
  • Maintain a healthy weight: Overweight or obese women have a higher risk of breast cancer, especially those who have already gone through menopause.
  • Avoid radiation and environmental pollution: Some medical imaging practices use high levels of radiation, which have been linked to breast cancer risk. Research also has found that some chemical exposure such as gasoline fumes and vehicle exhaust can increase your risk.
  • Breast feed: If you have or might have children, breast feeding has been shown to help prevent breast cancer. The longer you breast feed, the longer the protective effects last.

We all want to reduce the risk of serious diseases so that we can continue to spend time with our family and friends, following our passions. For more information on how to prevent chronic or severe illness, or to speak to someone about possible medical problems, give us a call a717-840-9885 or click on the button below to make an appointment. 

 

Sincerely,
Dr. Julie Drolet

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Not sure if you knew...

Many of us have heard the stats that breast cancer is the most common cancer among American women other than skin cancers. In 2014, the American Cancer Society estimates that more than 230,000 women will be diagnosed with invasive breast cancer. Another 62,000 more will be diagnosed with carcinoma in situ (CIS), a non-invasive and very early form of breast cancer. Of those 300,000 people in total, about 40,000 women are likely to not survive.

Most breast cancers found in stages 1, 2, and 3 are successfully treated with high survival rates. Stage 4, however, when the cancer has often spread, is trickier to eradicate.

The good news is that breast cancer incidence rates decreased or have remained stable in recent years, possibly because of a decline in the use of hormone therapy after menopause. Also, the rate of death from breast cancer has been declining for the past 20 years, particularly in women younger than 50. Earlier detection from screening and higher levels of awareness seem to be contributing to the decrease, as well as improvements in treatment.

Today, more than 2.8 million breast cancer survivors are in the U.S., including those still being treated. Support to help find a cure through the Susan G. Komen foundation continues to grow. To find ways to help, visit the foundation’s website. While you are at it, give us a call at 717-840-9885 or click on the button below to make an appointment for your annual exam. 

 

Sincerely,
Dr. Julie Drolet

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I want you to stay calm

When we feel ourselves becoming tense, there are many steps we can take to stay calm. A great way to help you when those inevitable stressful situations arise is to design the space around you to have a calming effect.

 

Color is a major influence on moods, with greens known to be very soothing, yellows shown to be mood-brightening, and blues reminding us of the ocean and the open sky. Adding as much light as possible, whether from windows, daylight-mimicking lamps, or even quiet, softer lights, can add a cozy feel to the space.

Think about scents as well, including those that are known to relax in general, such as peppermint, rose, or lavender, or those that you know relax you personally. Candles, diffusers, or hand lotion and soap can be an easy way to add natural and relaxing scents to your room.

 

Music can be a powerful tool as well. Make a collection of soothing playlists, and have them at the ready when you know you might be facing a stressful situation.

Lastly, surround yourself with things you enjoy – tools you use regularly for work, photos of loved ones, a very comfortable chair, flowers, or whatever works for you. Feeling at peace in your space will help you feel at peace in your life.

We each add our own calming elements to our spaces too! For more information on how you can face stressful situations, give us a call at 717-840-9885 or click on the button below to make an appointment. 

 

 

Sincerely,

Dr. Julie Drolet

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The one thing you can control

While it would be awesome if we could control circumstances to keep us from feeling anxious or tense, unfortunately, we can’t. And while we can work on controlling our reactions, sometimes we need to take extra steps to calm down. Whether you’re looking for a way to cool down after a stressful day, or something to commit to for the long term to de-stress your life, follow some of these suggestions.

  • Exercise: It’s not always what you want to hear, but regular exercise can change your whole outlook on life. You’ll feel better on a daily basis even when you aren’t sweating, and the boost you’ll feel from the release of endorphin during and after your workout can give you a new perspective on what was stressing you out.
  • Meditation: Even just five minutes a day to purposefully relax and take a break can have an impact. Find a comfortable position and concentrate on breathing slowly in and out. Then, relax the muscles in your body one at a time, starting with your face and moving down.
  • Journal: Sometimes organizing your thoughts and getting them out on paper helps to tone down any intensity you may be feeling. It can help you discover a silver lining or really understand how you feel and equip you to face the circumstances.
  • Lose the agenda: Take a break without a to-do list, or give yourself permission to procrastinate. Find an activity you’ve always enjoyed, maybe one that brings you back to your childhood, and have fun with no guilt for a set amount of time. You’ll feel refreshed and ready to tackle anything.
  • Nature: Being outdoors can have a calming effect. Take a hike on a trail, up a mountain, or along a river. Or just stroll down the street – the fresh air, sounds of nature, even the smells, can make the tension leave your body.
  • Yoga: A form of exercise, this combines steady breathing with poses. The combination has an extremely calming effect, while also strengthening your muscles and helping to tone your body.

Finding ways to relax every day can brighten up sometimes dreary or intense situations, giving you a much more calm outlook on life. For more ideas on how to relax, give us a call at 717-840-9885 or click on the button below to make an appointment. 


 

Sincerely,

Dr. Julie Drolet

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These foods will make you feel so...

We’ve all eaten not-so-healthy foods while under stress. That habit can actually help you remain calm if you eat the right foods. Try keeping some of the following on hand and you might circumvent any feelings of anxiety.

  • Tea: Known for being soothing, tea has been shown to help people reduce stress. Green tea features an amino acid known as theanine, also shown to reduce anxiety and help calm.
  • Omega-3 rich fish: Fish such as salmon and tuna caused a 20 percent lower anxiety level among those who ate them regularly. The food keeps stress hormones from increasing.
  • Green vegetables: Found in many leafy, green vegetables such as spinach, the mineral magnesium is important to help calm nerves and make muscles relax.
  • Dark chocolate: Chocolate contains antioxidants that are known to help soothe; those who eat chocolate regularly have been shown to have lower levels of stress hormones in their body.
  • Vitamin C: Found easily in oranges, it’s been demonstrated that those eating vitamin C were more quickly able to recover from stressful situations. Blood pressure and stress hormones both decreased more readily because of the vitamin.

If you feel like you are often stressed or tense, try adding some of these foods to your diet on a regular basis. For more ideas on ways to relieve stress, give us a call at 717-840-9885 or click on the button below to make an appointment. 


Sincerely,

Dr. Julie Drolet

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Protect Yourself

Sexually transmitted infections and diseases continue to spread around the globe, contracted via contact with the genital area through sexual intercourse, oral sex, or anal sex. Some, such as hepatitis, can also be spread through contact with blood.

The surest way to avoid contracting an STD is to avoid having sexual relations, or to have intercourse only with one person who has been tested for STDs. Vaccinations can also help avoid infection, such as the HPV and hepatitis B vaccines.

Have you and your partner been tested?

If you are engaging in sex with someone who has not been tested for STDs or it hasn’t come up in discussion, the best way to protect against infection is to use a condom correctly every time. If you’ve had a sexual partner in the past and you’re not sure if you might have been infected, visit your doctor to get tested and see if there’s any treatment you need.
           

If you have any questions about STDs or how you can stay safe, please give us a call at 717-840-9885 or click on the button below to schedule an appointment to discuss your options.



Sincerely,

Dr. Julie Drolet

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What Can I Do?

Many sexually-transmitted diseases can be treated with antibiotic and antiviral medications. These diseases include chlamydia, herpes, syphilis, and trichomoniasis. Others need more analysis or treatment in a doctor’s office.

 

There are many treatment routes

For genital warts, your gynecologist can treat you in his or her office or provide a prescription medication you can apply at home multiple times each week. The warts can also be removed with surgery, whether by freezing them off, using a laser, or making incisions to remove them.

Cases of HIV and hepatitis B require consultation with a specialist for evaluation and then treatment planning. The types of medications chosen will be dictated by the condition of the liver, presence of antigens, and the proliferation of the virus.

Early detection and treatment is key

Regardless of the type of STD, there are treatment options available. While some sexual infections can be fatal, early detection can help. If you have had an active sexual life or are experiencing some pain, discharge, or abnormal bleeding, please give us a call at 717-840-9885 or click on the button below to schedule an appointment to discuss your options.



Sincerely,

Dr. Julie Drolet

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Do you know the signs?

Anyone having sexual relations can contract a sexually transmitted disease, even if it's "just" oral sex. Condoms are the best method of protection, but when not used as directed infections can still spread.

Beth, did you know you could have an infection without any symptoms appearing and still be passing the infection on to sexual partners? Gynecologists can provide non-invasive testing regularly to catch any infections. Common STDs are:

  • Chlamydia 
    Symptoms do not always occur, but when they do, it’s usually a few weeks after exposure to the infection. They can include painful urination, vaginal discharge, pain in your abdomen, or painful intercourse. 

  • Gonorrhea 
    You can be infected for months before symptoms might be present, or they can arise only a couple of days after exposure. Signs include thick or bloody discharge, abnormal menstrual bleeding, or anal itching and painful bowel movements. 
  • HIV 
    Some people develop a flu-like reaction, such as fever, sore throat, swollen lymph glands, and fatigue, usually between two and six weeks after being infected. HIV can lead to AIDS, a chronic condition that can be fatal. The symptoms of HIV often fade after about a month, and worse or more regular signs might not crop up for another decade or more. Those later signs can include soaking night sweats, high fever for several weeks, and chronic diarrhea. 

  • Genital Herpes 
    Often has no symptoms or such mild reactions that they are unnoticeable. Some people, however, can suffer more intense reactions over several years. The signs include red bumps, blisters, or open sores in the genital and nearby skin, and itching in the same area. 

Other common STDs include syphilis, hepatitis, genital warts, and trichomoniasis. All involve painful or unusual occurrences in the genital region.

For information about how to receive free testing for sexually transmitted diseases or how to lower your risk, please give us a call at 717-840-9885 or click on the button below to schedule an appointment to discuss your options.


Sincerely,

Dr. Julie Drolet

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No one wants to talk about it

More than 1 million people contract a sexually transmitted disease every day. These infections are caused by more than 30 bacteria, viruses, and parasites spread by sexual contact – vaginal, oral, and anal sex. They can also be transmitted between a mother and child during childbirth and through contact with infected blood.

 

Common Symptoms

Common signs of these diseases for women include vaginal discharge and abdominal pain. Eight infections are the most common. Four of those, chlamydia, gonorrhea, syphilis, and trichomoniasis, are curable. Four others, hepatitis B, herpes, HIV, and HPV, can be moderated through ongoing treatment. Some of these diseases triple the chance of contracting HIV, and all can cause problems with conception and intercourse, and open the body to contracting other chronic illnesses.

What can I do to protect myself?

The best ways to avoid contamination by one of these pathogens is to minimize your sexual partners and to use always use condoms, and be sure to do so correctly. See your gynecologist if you’ve had intercourse without using a condom to test for sexually transmitted infections, or to ask questions about the best ways to stay safe.

For information about how to receive free testing for sexually transmitted diseases or how to lower your risk, please give us a call at 717-840-9885 or click on the button below to schedule an appointment to discuss your options.



Sincerely,

Dr. Julie Drolet

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What to Know About Cervical Cancer

Cervical cancer develops in the lower part of the uterus connected to the vagina. Most diagnosis of cervical cancer can be traced to the human papilloma virus, known as HPV. The virus is a sexually transmitted disease that can survive for years in a woman’s reproductive system, and in some cases will play a role in the process that leads to cancer cell development.

 

What are the signs?

Recently developed cervical cancer cells don’t cause symptoms until the disease has begun to progress. Signs of the cancer developing can include vaginal bleeding after intercourse, between your monthly cycle, or following menopause. Your vaginal discharge can also turn bloody, watery, or have a foul scent. Pain in your pelvis while you have intercourse can also be a sign of cancer developing.

Should I be worried?

While no one is sure what exactly causes cervical cancer, several risk factors have been identified through research: having many sexual partners, having sex at an early age, contracting other sexually transmitted diseases, smoking cigarettes, and a weakened immune system. If you’re receiving a pap test annually, you are already being screened for cervical cancer. Your gynecologist might also order an HPV DNA test, and conduct an exam to further check.

 

If you have concerns about cervical cancer or are due for an annual exam, please give us a call at 717-840-9885 or click on the button below to schedule an appointment to discuss your options.

Sincerely,

Dr. Julie Drolet

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Cysts of Concern?

Many women develop ovarian cysts. While some do not affect you and dissolve on their own, others can cause painful periods or intercourse. Some might even cause ongoing pain.

 

What is a cyst?

An ovarian cyst is a small sac formed with fluid inside, existing inside or on the exterior of your ovaries. Sometimes they form when the sac holding an egg doesn’t break and release it, or when the sac reseals itself after the release of an egg during ovulation. Both of these types of cysts, known as functional, resolve themselves in a few weeks and are rarely cancerous. Other types of ovarian cysts develop when uterine lining-like tissue forms outside of the uterus or when multiple eggs grow cycle after cycle in the same sac but are not released.

 

What symptoms should I look for?

Signs of an ovarian cyst can include pressure or pain in your abdomen, pain during sex or your period, breast tenderness, or nausea. Call your gynecologist to discuss any issues like this. Your doctor can perform an ultrasound, or run hormone level or blood tests to determine the cause of the issue. If you seek treatment, it can include minor surgery to remove the cyst or hormonal birth control pills to prevent more cysts forming.


If you are suffering from any of these symptoms, please give us a call at 717-840-9885 or click on the button below to schedule an appointment to discuss your options.


Sincerely,

Dr. Julie Drolet

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What's Normal?

Many women experience normal bleeding from their uterus. But what makes such bleeding abnormal? 


Uterine bleeding is classified as abnormal if it occurs

  • between periods,
  • after sex,
  • as heavier or longer periods, or
  • after menopause.

Sometimes these instances are minor and nothing to be concerned about, such as when a woman is pregnant, has recently had an intrauterine device inserted, or has been diagnosed with fibroids. However, even in these cases, you should chat with your gynecologist and discuss your bleeding and any other symptoms, just to be sure.

When Is It Common?

Uterine bleeding is much more common at certain times of life: during the first few years after a woman starts her period and when a woman is nearing menopause. However, other possibilities can be the cause of the issue, including miscarriage or ectopic pregnancy, infections, and certain types of cancer. 

If you are affected by abnormal bleeding, your physician will explore your family’s health history and possibly order some tests, such as an ultrasound. Treatment can include hormonal medications, anti-inflammatory medication, and vaginal cream. 

Mark, if you are experiencing abnormal bleeding, please give us a call at 717-840-9885 or click the button below to schedule an appointment to discuss your options.



Sincerely,

Dr. Julie Drolet

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Why would you call us?

An obstetrician/gynecologist can help you with a variety of symptoms and issues beyond an annual checkup. The following are a few examples of three common problems we help with: 

1.  Urinary Tract Infection

Develops when bacteria gets into the urethra and infects the lower part of the tract and possibly the bladder; the infection causes burning when urinating or feeling a frequent urge to urinate even when you don’t need to. Women are more prone to these than men, and particularly contract the infection when they begin having sex or start to have it more often. Women are more likely to get a UTI if they have had one before, have had several children, have diabetes, or are obese. Physicians can provide a prescription for treatment. 

2.  Vaginal Yeast Infections

Occurring in women who have regular periods, yeast infections happen when natural bacteria overgrow in the gastrointestinal tract and vagina because of stress, medication changes, or injury. Symptoms include itching or irritation of the vaginal area, pain with urination or intercourse, or a reddened genital area. Physicians can prescribe medication to clear the infection. 

3.  Painful Periods

Medically known as dysmenorrhea, more than half of women report experiencing pain for one to two days during their menstrual cycle. While it can be a symptom of certain conditions, the pain is generally caused by chemicals in the body called prostaglandins, which are found in the lining of the uterus. This problem can be treated through over-the-counter pain relievers, hormonal medications, and lifestyle changes such as exercise and getting enough sleep. 


If you are experiencing any of these common issues, please give us a call at 717-840-9885 or click on the button below to schedule an appointment to discuss treatment options.

Sincerely,

Dr. Julie Drolet

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Could you use a massage?

During the time in her life when your daughter begins to rely on and look to her friends for advice, you can still plan to spend time together to keep your relationship strong. Know that becoming more engaged with her peer group is a normal development step, and not a reflection on your parenting or relationship.  

A little pampering is a great way to spend time together while you chat about your lives. A pedicure, manicure, or a facial can be great options. Going out for some food that's different than the norm – perhaps a special place you always go together – could be special and fun. Something like a tea shop, frozen yogurt place, or taco truck can be tasty and memorable. If your daughter enjoys cooking or baking, you can look through recipes together and tackle the ones you find. You could also head to a movie together, go for a walk, or even just make it a point to chat as you drive her to and from her activities.

Whatever way you choose to try to bond with your daughter, know that remaining consistent is paramount. While teens often seem hard to communicate and connect with, consistency has shown to be the one important ingredient in relationships with them that builds trust.

Set up an appointment for yourself or your daughter by June 5, 2014, and you’ll receive a FREE chair massage at our office. Simply click here for a member of our team to contact you, or give us a call at 717-840-9885. Don’t forget to mention this email!

Sincerely,

Dr. Julie Drolet

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We're all awkward

Regardless of the age, as your daughter or someone you're close to hits puberty, she'll likely feel frightened, embarrassed, and confused. Development can begin as early as 8 years old, but might be as late as 13. Breasts begin to grow, pubic hair arrives, and your daughter experiences a growth spurt.

Being available and honest in discussions with your daughter or friend about these changes can help. Another way you can show support of these changes could be going bra shopping together. Ask her if she's more comfortable with sports-like bras that might flatten rather than accentuate her breasts – some girls prefer that until the shape of their breasts develop more fully. While she should probably have a neutral-colored bra for wearing under light shirts, picking out some fun colors and designs can help her enjoy the experience. Also consider investing in camisoles, as that added layer might make her feel more comfortable.

About two years after her breasts begin to develop, your daughter will have her first period. While the experience will most likely be painless (cramps don't occur until several months into regular menstruation), you can help her have an emotionally pain-free experience. Your attitude about your own menstruation even before it happens to her will likely affect her thoughts. Treating it like a celebratory entrance into womanhood rather than a curse can help immensely.

There’s no doubt that we all have that “awkward” school photo from our tween years. Share a photo of yourself on our Facebook page and you’ll be entered to win a copy of Chicken Soup for the Teenage Soul.

Sincerely,

Dr. Julie Drolet

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Where do babies come from?

While younger children are often satisfied with vague or redirecting responses to questions about where babies come from, school-age students will likely ask more specific questions. And as they become more direct about the questions, if you’re too embarrassed to answer or think they are too young to know, they might turn to friends or other sources to find out.

It’s a good idea to ask your daughter what she already knows. Then you can clarify any bad information, and answer her questions until she’s satisfied. Be careful not to make her feel small for asking by laughing at her questions or misconceptions. Also, be sure to use the real names for what you’re talking about – nicknames might trigger her to think she should be ashamed of her own body.  

You can consider books with diagrams or illustrations to help you explain. Even though you might feel awkward, it’s better to be honest and explain now. Then in the future, you’ll have a foundation to continue important discussions with your daughter. And it’s better for her to gain the information from you, with the right perspective, instead of the television, Internet, or friends without the right context or attitude about the information.

As she grows older, if your daughter is concerned about how “normal” her body is as it develops at its own pace, remind her that everyone is different. Perhaps share some stories from your own years before or during puberty. Try to use everyday moments to talk about sex so that it seems normalized and not something to be hidden. Also, discussing it regularly makes it seem not so novel, and can wear off any urge to bring it up at inappropriate moments.

Teaching your daughter about taking care of herself starts with you setting the example. Are you overdue for your annual exam? Simply click here or call 717-840-9885 to set up your appointment today.

Sincerely,

Dr. Julie Drolet

P.S.Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

First Time?

As Mother's Day approaches, it’s a good time to reflect on your relationship with your daughter, reminisce about your memories, and plan for some bonding experiences. It's also a good time to think about the advice and example you can give her.

Between the ages of 13 and 15, it's recommended to introduce your daughter to a gynecologist. The first visit will likely not include a pelvic exam, but rather a way for her to become familiar with what a gynecologist specializes in, how they can help, and why it's important to have a good relationship with your doctor.

During the visit, you can go into the exam room with your daughter, or she can go in by herself. It's a good idea to discuss what you’ll do before you get there, letting your daughter know that what she says to the doctor will be confidential. The gynecologist will ask questions about your family medical history, your daughter's menstrual periods, and her sexual activities. The visit also will likely include a general physical exam and an external genital exam, and perhaps some vaccinations.

A gynecologist can be a great resource for discussing any female concerns your daughter might have beyond her menstrual cycle. Topics such as acne, weight, emotions, alcohol, birth control, and sexuality are all something a gynecologist can speak to, offering a listening ear and answering questions.

If you’ve been delaying setting up an appointment for your daughter, now is the time to check it off your list. Just click here, fill out this form, and someone from our office will contact you to schedule. Or, you may always give us a call at (717) 840-9885.

Sincerely,

Dr. Julie Drolet

P.S.Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

I Think It Is Time!

 When you’re sure you don’t want to have any more children – or don’t want any to begin with – it’s time to discuss permanent contraception options with your doctor.


First, you need to be sure this is the right choice for you. Considerations might include your age, financial status, relationship status, health, and family dynamics.

Then, decide which method of permanent contraception is the best fit. For a nonsurgical female option, a physician can insert a small barrier into each fallopian tube, which then will form a natural stoppage after three months to block the tubes. This can be done right in a doctor’s office, with only a local anesthetic if needed. Your physician will need to ensure the contraception is effective at a three-month follow-up visit.

For surgical options, a woman can also have minor surgery to close the fallopian tubes through either burning shut or severing and closing them. Performed in a hospital, the surgery requires general anesthesia.

With either of these steps, a woman’s menstrual cycle and hormones will remain unchanged – your sex drive will continue as before, and menopause will not begin earlier.

For a male, a vasectomy can be performed in a doctor’s office. The procedure will sever the tube that sperm travel from the testicles in, and then close it off. A man will continue to ejaculate, but the semen will no longer contain sperm.

Even if you aren’t completely positive that you are finished having children, there are some longer term contraception methods that may suit your lifestyle. Give us a call at 717-840-9885, or fill out this form for someone to contact you.

 

Sincerely,

Dr. Julie Drolet

 


Sincerely,

Dr. Julie Drolet

 

 

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

 

Sometimes it doesn't work...

We all have that story of a friend who got pregnant while on the pill or some other form of birth control. Very few forms of contraception are 100 percent effective – however, many come close. Aside from permanent contraception, the Mirena IUD or the Nexplanon implant are the most effective.

Also very successful are the hormonal patch, shot, vaginal ring, and pill. If used correctly, about one in every 100 women will still get pregnant while using these methods, because occasionally the hormones do not entirely counteract the possibility of pregnancy. If used incorrectly (missing a pill, forgetting to insert the ring or put the patch on, or missing an appointment to get the injection), eight in 100 women will likely become pregnant.

For options using a membrane, such as a condom or diaphragm, there’s a slightly higher chance of pregnancy occurring. Male condoms, if used correctly, carry about a two in 100 chance of pregnancy, although if not used correctly (tearing, sliding off, incorrectly put on) the incidence rises to 15 out of 100. For a female condom, 5 out of 100 women will get pregnant if used correctly, whereas 21 out of 100 will likely conceive if not used the right way. A diaphragm that’s fitted by a health care provider results in 6 out of 100 women conceiving, and if not used well in 16 out of 100. For all of these methods, spermicide can improve the results.

Moderately effective types of contraception include the cervical cap, which comes in small, medium, and large sizes; the morning-after pill; and a sponge. How soon the morning-after pill is taken helps determine its success rate, and the sponge is not nearly as effective (32 out of 100) for women who have given birth and don’t use it correctly.

Was the story of a friend who got pregnant while on birth control actually YOU? Share your story on our Facebook page and you’ll be entered to win a FREE chair massage at our office!

Sincerely,
Dr. Julie Drolet

 

 

 

 

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

 

Rings, Pills, Patches...Oh My!

There are a variety of contraceptive options available to women, and many of them are now covered (per your health insurance guidelines) under the Affordable Care Act.  Each works a different way and requires a different commitment from you. Here's a quick overview:

  • Depo Provera Injection:  Given by a shot once every three months, the hormone medroxyprogesterone acetate enters the bloodstream. The result affects the uterine lining so that pregnancy does not occur. The hormone also prevents the release of hormones from the pituitary gland, stopping ovulation.
  • Intrauterine device: the Mirena IUD is a small plastic “T” shaped device inserted into the uterus through the vagina, and releases the hormone levenogestrel. The hormone changes the uterine lining, as well as ovulation, through its ongoing release. It can be kept in for up to five years.  The Copper IUD releases copper making the uterine environment inhospitable for the sperm or egg.
  • “The pill”: taking a daily tablet containing progestin and sometimes estrogen hormones, which both keep the menstrual cycle regular and prevent release of hormones from the pituitary gland, stopping ovulation.
  • Using the patch: a square patch placed on the arm, stomach, or rear, releasing estrogen and progestin through the skin into the blood stream. These hormones keep ovulation from happening. The patch must be changed once each week for three weeks, and then left off on the last week.
  • Inserting a vaginal ring: A stretchy ring releases continuous small doses of progestin and estrogen just like the pill but with less risks of nausea. A woman places it into her vagina, and leaves it for three weeks, during which time the hormones work to prevent ovulation. After three weeks the ring is removed, and one week later a new one is inserted.
  • Nexplanon: a small plastic rod about one inch long and very thin is placed by a doctor just under the skin of a woman's arm. It releases a progesterone-like hormone called etonogestrel that prevents pregnancy by stopping ovulation and thinning uterine lining. Can be used for up to three years.

For permanent contraception, a woman can have the fallopian tubes blocked either through minor surgery or an in-office procedure with no incision. Some not as highly effective methods of birth control also exist, including a fitted diaphragm, condoms, cervical caps, emergency contraception, and a sponge.

If you aren’t sure which options may be right for you, give us a call today at 717-840-9885, or
fill out this form for someone to contact you. 

Sincerely,
Dr. Julie Drolet

 

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

 

How DOES it work?

To make sure your method of contraception is effective, it’s a good idea to understand how it works.

The most common type of contraception is hormonal, whether a pill, patch, implant, IUD, ring, or injection.  Each of those options contains varying amounts of hormones such as estrogen and/or progesterone (or similar hormones that mimic the effects).   As these hormones enter the bloodstream, they interact with the pituitary gland in the brain by altering the release of substances that dictate egg development and ovulation.  They also affect the uterus by thinning the inner lining.  Hormonal intrauterine devices also cause some of the same effects.  Some may also thicken the cervical mucus, which makes it hard for sperm to travel to an egg.

Other methods of contraception serve as a membrane barrier, keeping sperm from traveling through the cervix and fertilizing an egg. These include a diaphragm, a cervical cap fitted over the cervix; a male condom, fitted over the penis; and a female condom, lining the length of the vagina. If used correctly (without tearing, in place only for the recommended amount of time, and not reused if not intended for that), and especially when paired with spermicide, these methods can be almost as effective as hormonal birth control.   The vaginal “sponge” releases a substance that affects the quality and life of the sperm. 

Permanent methods of contraception include tubal ligation, which prevents eggs from reaching the uterus, or a vasectomy, which is minor surgery barring sperm from entering the semen.  Both prevent contact between the egg and sperm.

For any questions about which contraception method might be right for you give us a call at 717-840-9885.

Many forms of birth control are now covered (per your health insurance guidelines) under the Affordable Care Act. To find out more, click here.

If you have any questions about birth control coverage, you can contact us at any time.

Sincerely,
Dr. Julie Drolet

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

What Treatments Might Help

If you suffer from frequent urination, you’re not alone. Whether from childbirth, lifestyle habits, or as a symptom of a larger issue, many women face several trips to the restroom throughout the day, which can get in the way of you staying on top of your routine. Along with lifestyle changes such as what food and drinks you consume, maintaining a healthy weight, and performing kegel exercises, there are a few treatment options you can talk with your doctor about.

  • Bladder training means you’ll be taught ways to increase the length of time between feeling you need to use the restroom and actually doing so. Usually a several-week course, this might happen in tandem with pelvic floor training. 

  • A physician might recommend pelvic floor training, assessing your ability to squeeze your pelvic floor muscles and putting you on a routine.   In order to help “hold your urine” when an urge comes about at an inopportune time. 
  • Medication to tamper your urges, usually begun at a low dose to test effectiveness and adjusted as needed. 
  • Neuromodulation therapy: if behavior and muscle trainings or medication doesn’t work, your doctor might discuss with you the option of using electrical impulses to change how your nerves respond to certain signals.

Have you tried tracking your urination patterns, kegal exercises, and every other technique under the sun without seeing results? It may be time for you to speak to a physician to get to the root of your frequent urination. Give us a call today at 717-840-9885, or fill out this formfor someone to contact you.

Sincerely,
Dr. Julie Drolet


P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

Managing Frequent Urination

While it’s never fun to face frequent urination, there are several steps you can take every day to help manage your symptoms, and hopefully cope with the occurrence.

  • Pay attention to how much you drink. While you should never be dehydrated and you should drink when you’re thirsty, try not to drink  More than 8 glasses/day unless exercising strenuously.

  • Keep track of your fluid intake in writing. Write down everything you drink for a week, and how much. Keep track of the times you drink, and also the times you visit the restroom. You might notice a pattern in what’s causing more trips. The tracking can also help your doctor diagnose and treat the issue.

  • Avoid caffeinated and alcoholic drinks, which are both diuretics and will make you urinate more often.

  • Eat foods high in fiber, which can keep your bowels empty and from pressing on your bladder.

  • Aim to maintain a healthy weight, because excess weight can stress your bladder.

  • Perform kegels, exercises tightening the muscles you use to stop urination, to help with urinary incontinence.

Do you have a technique that helps you control your urges? Share with us via private message on our Facebook page and we’ll post it as an anonymous tip to help other women.


Sincerely,

Dr. Julie Drolet

 

 

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

How Often is Too Often?

It’s OK if you’re one of the many women suffering from frequent urination. An issue a woman of any age can face, some might feel the stress only at night, while others face the challenge throughout the day as well.

What is considered a normal amount of times to urinate in a day? While this will vary from person to person, you’ll likely need to visit the restroom six to seven times in a 24-hour day, but as few times as four and as many as 10 can also be normal. Some medications necessitate visits to the bathroom more often, while a low intake of fluids will lessen it.

While it can be normal to visit the bathroom if you have a large intake of fluids, caffeine or alcohol, if you are experiencing an increase in urination without obvious cause, and especially if the problem is interrupting your sleep, daily routine, or you are worried, it should be a reason to call your physician.

You should also call your doctor if you experience any of the following:

  • Painful urination
  • Pain in your side, lower stomach, or groin area
  • Difficulty urinating
  • The strong urge to urinate
  • Loss of bladder control
  • Fever
  • Red or dark brown urine
  • Blood in your urine

If you have any of the symptoms listed above, I strongly encourage you to give us a call today at 717-840-9885, or fill out this form for someone to contact you.

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

Why me?

Frequent urination plagues many women. At times, it’s caused by harmless (and even good!) practices in your daily life – such as drinking lots of water. The symptoms can be from a mild problem, or be telling of a larger issue.

Some situations that can cause you to need to visit the restroom regularly:

  • Prolapse or dropped bladder
  • Changes in your muscles or nerves that control your bladder
  • An infection or  chronic inflammation of your bladder
  • Certain medications or beverages
  • Conditions that can increase your urine production such as diabetes
  • Bladder stones or tumors

Depending on what is causing your frequent urination, the problem is often paired with other issues, such as pain while urinating, difficulty urinating, losing control of your bladder, or the strong urge to urinate. More than one of these symptoms might occur regularly. If you are experiencing frequent urination with one of these effects as well, make an appointment to see your doctor. If frequent urination by itself is causing disruption to your life, also consider talking to your physician. After talking with your doctor, he or she will likely order some testing.

If you haven’t had a chance to download our free guide on How to Take Back Your Life from Incontinence, I invite you to download it now by clicking here.

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

Menopause: When to Get Help

Not everyone needs treatment for their menopausal symptoms. Some don’t feel strongly affected by symptoms such as hot flashes and mood swings, while others see their symptoms fade quickly. You should be aware of what changes are not normal for approaching menopause, and call your doctor if you experience any of the following:

  • Menstrual bleeding that requires changing pads or tampons every hour
  • Menstrual bleeding for more than eight days
  • Menstrual bleeding that passes clots
  • Bleeding in between periods or after intercourse
  • Getting your period less than 21 days apart on a regular basis
  • Having issues with incontinence
  • Suffering from depression

If you are facing any of these, get in touch with your doctor, as it is possible they are symptoms of a different issue. Normal symptoms many women experience during perimenopause include: irregularity in their menstrual cycles (more or less frequent, heavier or lighter flow, and/or last for fewer or more days at a time), hot flashes or night sweats, vaginal dryness, weight gain, problems with sleeping, heart palpitations, mood swings, or headaches. If you have trouble dealing with normal symptoms, talk with your physician, as there might be treatment options available to manage them.

Are you concerned that you may be experiencing abnormal symptoms? If you have questions or concerns about the changes in your body, simply reply to this email or give us a call at 
717-840-9885 to schedule an appointment.

P.S. Did you recently have an appointment with us? Fill out this survey to tell us about your experience.

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