Can you believe that it’s already May?  I’ll tell you what, I’m definitely ready for sunshine, shorts and flip flops!

Not only are we closer to warmer weather but, I’m only four days away from busting out my authentic sombrero and hardly worn wool poncho and having myself a Cinco de Mayo fiesta!

Which, on a side note,  I learned is one of the most widely misunderstood, yet highly celebrated holidays in the United States.  I have to be honest with you, it doesn’t take  much for me to dawn my red, white and green flag and start shaking my maracas!  I digress.

So what does it take to turn a good party into a fabulous fiesta?  Well other than an authentic mariachi band,  (yes, they will be playing live and yes, they will be taking requests), a great party is ALL about the food, cheesy enchiladas, horchata, tacos, churros, burritos and much, much more.  These foods will definitely make your party but they are also accompanied with , what I like to call, a heart attack waiting to happen.  (Rest assured that if you do start to feel the signs and symptoms of a heart attack our hospitals can definitely help.  End shameless rant here.)

To support the new healthier me, (and hopefully you too) I’m letting you in on some of my favorite tips and healthy recipes.  Not only will your guests be happy but their waistlines will thank you.

Instead of store bought tortilla chips, try these wheat tortilla chips, same great taste with less calories!  Trade in your nacho cheese and bottled salsa for this fresh homemade salsa recipe.  And last but especially not least, dessert!  Skip the fried ice cream and try this delicious berry yogurt dessert.

For those of you that are like me and want to treat your friends and family to an all day affair, Huevos Rancheros for breakfast, Beef tacos for lunch and Chipotle Lime Roast Chicken with Tomatillo Sauce for dinner.  And would you believe all three of these combined have less than 900 calories?!

Vegan?  No problem!  Try these vegan Mexican recipes.

Do you have any great recipes or healthy food swaps?  If so, let me know!  I’m always looking for a new yummy new dinner idea or great substitution food.

Article contributed by: Nichole DeLaPlante, DO Family Medicine Physician at Lone Peak Primary Care

As a practicing family medicine physician I give a lot of advice on a daily basis.  I know that keeping up with current health recommendations can be overwhelming so I would like to point out a few things that every women should know to help protect and maintain her health!

Get an annual physical, regular pap smears and routine mammograms

Routine physicals are a great way to keep you and your physician informed and up to date with your changing health.  Routine exams also help to establish a schedule for your preventive screenings for several major health concerns such as cholesterol, osteoporosis, pap smears for cervical cancer, mammograms and colonoscopy.

Pap smears specifically, have proven highly effective in identifying cervical cancers. It is probably the most effective cancer screening tool in medicine for women!  Pap smears are designed to detect abnormal cells caused by a virus called HPV or Human Papilloma Virus.

When should I get a Pap?

Pap screening should begin at age 21. After, it is recommended that routine screenings occur every two years for women between ages 21 and 29. For healthy women 30 years and older who’ve had three consecutive normal screenings and negative HPV tests, pap smears may be done every three to five years based on new USPSTF recommendations.  For further details, please discuss with your primary care provider.

Have a routine mammogram

Unfortunately, breast cancer can occur at any age.  It is important to start with annual breast exams while you’re in your 20’s and continue till age 39.  Then, based on family history and risk assessment most women will start their mammogram screening at age 40 till about age 75. After age 75, it is recommended that a woman consult with their physician regarding frequency of breast cancer screening.   This is a treatable disease if caught early- so early detection is paramount.

Heart disease is the number one killer of women

That’s correct!  Many women tend to think cancer is the number one threat however, just like men , women are at very high risk for heart disease!  The difference here is that women present with heart attacks much differently than men.  Women will sometimes have chest pain but often present with more atypical signs of heart attack such as nausea, chest pressure, back, neck or jaw pain, indigestion and shortness of breath.  The key here is to “know your numbers.”  Identifying the problem early is the key to prevention!

Establish a healthy body image

I think that with the continuous assault on women in the media to be “model-picture perfect” many of us tend to lose sight of what is realistic and healthy in terms of goals for our weight and appearance.  I see this struggle in my young adolescent patients as well as my adult patients .

It is important to recognize how much of what we see in magazine or on tv is altered or airbrushed.  Give yourself the love and credit you deserve!  Start focusing on the things that you love and appreciate about yourself.

As adult women, we need to set healthy and realistic expectations for ourselves and the young girls who’s lives we impact. Self-criticism can create depression and unhealthy demands of ourselves and it affects those around us.  I ask that we stand up to the media’s portrayal of beauty and perfection and try to focus on the reality of what is gorgeous and admirable about us as individuals.  And trust me, we all have something!

Find ways to reduce stress

While there are a lot of things that women need to be aware of, I see more and more need to emphasize that we must to start implementing ways to reduce the stress in our lives.  I see day to day women who have medical complications that are worsened due to stress.  It is paramount that we take a little time each day to do something that will help to reduce our stress, and I do not mean watching TV!  Give yourself some personal time to do what you love!  This happiness and self-solace will reflect positively on all those around you and will lead to a better healthier you!

I felt a sneeze coming on, and I knew what that meant.  I was going to have to cross my legs and hope for the best, and then run to the bathroom of course.

After my second child I started to experience a strange lack of control when it came to my bladder.  I found that whenever I coughed, sneezed, laughed, or even jumped that things got, well, a little leaky.

Thinking it would eventually go away, I just went on with my life.  I learned to live with it and always braced myself when I felt a sneeze or cough coming on, but the worst were those unexpected outbursts of laughter.  Those were exceptionally embarrassing because I was usually with friends or a group of people; therefore, I always had to worry about “wet spots,” and then I felt the need to run home and change.

One day, something great happened.  Well, it wasn’t great, but it was the first step in fixing my problem.  I was at a party and I noticed that as one of my friends started to laugh, she tensed up and crossed her legs as tight as she could.  I knew from her awkward, unnatural pose that she too may have, “leaks” as I liked to call them.

I immediately questioned her, and she confessed that my observations were in fact correct.  She also suffered from a case of the “leaks.”

After having a matter-of-fact conversation, we both concluded that the solution we had heard so much about was not working.  Everyone, (and by everyone I mean the three friends I confided in about my “problem”) said do kegels, that fixes everything.  Well I’m here to say that sometimes it doesn’t!

So together my friend and I decided to get to the bottom of this since we we’re too old, and too young, to be peeing our pants all the time!  We made appointments with a physician and discovered that we both had something that affected hundreds of thousands of women out there.

We had urinary incontinence, and more specifically we had stress incontinence.  Stress incontinence generally develops in women who have had children vaginally, as the pelvic muscles relax and lose some of their strength after childbirth.  This results in an inability to control the bladder at times.

With the help of my excellent doctor I was able to retrain my pelvic muscles and regain control of my bladder, and more importantly, of my life.  It did require quite a bit of a commitment, and unfortunately my friend, Marisa, didn’t experience the same initial success I did, but she got there.

The doctor explained that pelvic floor retraining has about a 30-35% “dry” success rate, as he called it, but for those who were unsuccessful there were quick and easy outpatient surgeries that had dry rates as high as 85%.

So, Marisa went under the knife for about 20 minutes, took it easy for the next few weeks, and after that she and I were finally able to make it through an aerobics class and a stand up comedy show.

So for those of you out there with a bad case of the “leaks”, you’re not alone!  Making the decision to go see a physician was one of the best decisions I made, for me and my pants!

If you’re interested in discussing your “leaky” situation with a physician that can help, schedule an appointment today!

Ogden area

Amber Bradshaw, MD – Gynecology Specialists of Utah 801.476.2070

Samuel Otto, MD – Ogden Internal Medicine and Urology 801.475.8600

Bountiful area

David Henderson, MD – Lakeview Urology 801.298.3247

Nathan Ward, MD – Lakeview OB/GYN Clinic 801.299.2229

Salt Lake area

James Roth, MD – Specialty Care Network at Jordan Family Health 801.569.1999

Given the day, some of you may be hiding from every mirror and dodging any ladder within a 10-mile radius.  I however, am not very superstitious.

When I was younger I was a total believer.  As I skipped on my way to school or when I was out with my mom I would recite that little rhyme, “step on a crack, break your sister’s back.”   As I sang, I carefully jumped over every crack.  Then there was that fateful day that my older sister was being, well, the annoying older sister.  I was so bugged with her that I didn’t skip over the crack that day.  In fact, I jumped and landed hard with both feet directly ON TOP OF that crack.

You’ll never guess what happened, a big fat NOTHING!  My sister was still standing there, annoying as ever.  From that day on I vowed to no longer adhere by the superstitious laws of the land, I was an unbeliever.  When I look back at the moment in my life I faintly hear Journey’s classic hit, “Don’t Stop Believin.”

I digress, although I do love Journey!  So what does that have to do with my post today?  Well I want to see how many of you are believers.  If you do believe in superstitions you’re not alone.  In fact did you know that:

• Most hospitals and hotels don’t have a room 13
• Most cities don’t have a 13th street or 13th avenue
• It’s said that if you have 13 letters in your name, ahem, Charles Manson, you’re said to have the devil’s luck
• Airplanes have no 13th aisle

For more superstitions, check out the Huffington Post’s article here.

So tell us, what do you avoid on this so called “unlucky” day?

What do you know about skin cancer?  I’ll tell you that before I married my husband I knew next to nothing.  In fact, I still used to go outside and bask in the sun for hours with no hat, no sleeves and most importantly no sunscreen.  I mean seriously, how am I suppose to get my tan on with that thick white creamy crap smeared across my face?

My husband’s family is the complete polar opposite when it comes frolicking in the outdoors.  They NEVER go outside without their SPF 50.  That’s right folks SPF 50!  They unfortunately learned the hard way what happens when you combine hours of sun on fair, pristine, young skin.  Skin cancer.

And boy, did the sun take its toll on them.  My husband’s mother has had twelve separate surgeries to remove cancer and suspicious moles.  His grandmother, who is 94, undergoes a surgery at least every summer to remove new cancer spots from her face.  She has lost the tip of her nose, parts of her ear, and the docs have had to cut into parts of her head to completely remove the cancer.  His uncle had to have a four inch square removed from the back of his bald little head because cancer had claimed its territory.

The list could go on and on and on.

I don’t write this to scare you but to inform you.  Early detection is the best method when treating any type of illness.

For this reason, some of our MountainStar clinics are hosting a free skin cancer screening night.  Each screening will be at one of our clinics where our providers will look at anything you feel may be suspicious, as well as doing a full body check to find any of those sneaky little cancer spots.

For more information click on the links below.

Draper Area – Wednesday, April 11, 5 – 7 p.m.

Salt Lake Area – Wednesday, April 18, 4 – 6 p.m.

Ogden Area – Friday, April 25, 9 a.m. – 3 p.m.

If you are interested in having a free skin cancer screening, but can’t attend the screenings listed, please leave us a comment and we will try to accommodate a screening in a clinic located near you.

Many people, maybe most, have never heard of endometriosis.  Until a week ago I had heard the word, but I had no idea what it was or its accompanying symptoms. Endometriosis is seen primarily as a women’s health issue where the inner lining of the uterus flows back up inside the body around the ovaries and bowel where it implants and starts to grow.  So in other words, um…ouch!

But rest easy ladies, there have actually been cases where men have experienced endometrial symptoms as well.  So there are some of us that can feel your pain. Err…sort of. Moving on… before I get cyber-slapped for such blasphemous comments.

Quite frankly, some of the medical jargon is bit hard to understand at times and can fail to communicate what it is like for a woman to have this disease and how it truly affects her life, family, career, sex life and her ability to live life in very basic ways.

What does it feel like?

The reality is that this disease can be like having tens or hundreds of agonizingly painful blisters covering the inside of the pelvis. Infertility and pelvic pain are the two most common symptoms that accompany endometriosis. Women with endometriosis can experience horrific pain lasting anywhere from a few days during their period to persistent pain everyday.

When can it start?

Endometriosis typically develops during the early teen years and can continue to grow if the disease is left untreated.  The pain associated with endometriosis can sometimes be mistaken as extreme menstrual cramping.  The symptoms typically progress as the woman matures from an adolescent into an adult woman. Both the severity and length of the pain usually increase.

What affect can it have on everyday life?

Several characteristics that make a woman who she is can change due to the disease.  Her body will experience bloating.  Her emotions are drastically affected and her bladder and bowels won’t function properly.  Her sex life is also affected as many women cannot be intimate with their partners for a variety of reasons including fatigue.

My explanation of endometriosis doesn’t accurately describe the reality of the disease. While endometriosis can be frustrating, there are definitely treatment options available.

Our very own, Dr. Amber Bradshaw, Minimally Invasive Gynecologic Surgeon, can help. She is a fellowship trained physician who treats women suffering from endometriosis. Below is a video where she describes the disease and offers several different treatment options available.

We would like to hear your thoughts, stories and experiences. Post a comment and tell us what you think.

If you are experiencing any symptoms described above, please seek the attention of a trained medical professional.

I had a good friend who at 25-years-old found a lump in her breast.  After multiple doctors visits and a needle biopsy, she found out she had breast cancer.  Not only did she have the disease that affects 1 out of 8 women but, it needed to be treated with the most aggressive option possible, removable of her breast.

In just a few moments, she was faced with several decisions.  Her first thoughts were, “Holy crap, I have cancer?”  This was then followed by,  ”Does this doctor really know what he’s talking about or do I need to get a second opinion?  Are there any options other than completely removing my breast?  Will this affect my womanhood and if so, how?”

After the initial shock of the doctor’s diagnosis, she accepted his decision and moved forward with the breast removal.  She interjected her own inappropriate humor saying things like, “Oh I’m such a boob” and my personal favorite, “I can finally get a boob job and not feel bad about it.  I can say I need a boob job instead of I want one.”

Losing a breast is always hard, but there are a lot of choices, which is a good thing.   If you are in the same boat as my friend, you may be contemplating breast reconstruction after cancer.  Whether or not to proceed with reconstruction is your choice and your’s alone.  Once that decision has been made, choosing a plastic surgeon is your next biggest decision.  My friend wanted someone who would guide her through the maze of decisions regarding the procedure including what type of implants to use and how the implants are inserted.

Choosing your surgeon is a very personal choice and many times it helps to actually meet your doctor face-to-face and have the conversations. Many MountainStar physicians offer free consultations to give patients the opportunity to ask their questions without feeling obligated to use their services.

To find a plastic surgeon in your area, click on our hospital links below.

• Ogden Regional Medical Center
• Lakeview Hospital
• St. Mark’s Hospital
• Timpanogos Regional Hospital

As I was sipping on my Mountain Dew this afternoon I came across this gem of a story.  Needless to say, I’m ready to give up the Dew!

The news story is about the release of a new Harvard medical study.  Researchers followed more than 40,000 men over the course of 22 years and discovered that of those who drank one, 12-ounce sugary drink a day were 20 percent more likely to suffer from a heart attack.  Can you believe that?  No? Well get ready to have your mind blown!

Do you drink more than one sugary drink a day?  Maybe you sip on a 40-ouncer throughout the day?  Well, according to this study you have just increased your chances of a heart attack by 69 percent!

Dr. Lawrence de Koning of Harvard said to choose a healthy alternative, “Water, coffee and tea are probably the best choices, after that would be low-fat milk. It is not clear whether fruit juice is a good replacement. There is a lot of sugar in it but it does have added benefits such as vitamins and fiber.”

I did find a few healthy options to staying hydrated, especially when you’re all “watered out”!

Everyone has their own opinions, and of course the soda companies are combating Harvard’s claim but, I’ll tell you what, this made me think twice before cracking open a possible heart attack in a can.

Do you have any delicious, healthy alternatives to soda?  If so, let us know!

St. Paddy’s Day….that’s the day we all become Irish!

Exactly who was St. Patrick anyway? Did you know that the date of his death has likely become the most celebrated saint’s day around the world? Not bad for a Brit who was once enslaved by the Irish.

Over time, the celebratory “wearing of the green” has grown from green ribbons and shamrocks during the 17^th century to green clothes, green corn beef and cabbage, green candy, green parties and even an entire green river in Chicago.

And, of course, green beer.

Having a party and enjoying a few Irish beverages is part of the fun for many of us, and “tying one on” is certainly part of the old Irish stereotype. That’s why many clubs in town will be filled with revelers, especially since St. Patrick’s Day falls on a Saturday this year.

Whether you can claim a true Irish heritage or just want to join in on the fun, let’s keep it safe for everyone…including yourself.

Here are a few tips to help you enjoy St. Patrick’s Day – but not overdo it!

Eat and drink (water!) Drinking on an empty stomach is the perfect way to end your St. Paddy’s Day party hunched over a bowl (or worse.)  Your body needs food to help absorb the alcohol you’ll be drinking. Eat! Drinking a lot of water before and during the shindig will help you stay alert longer (you want to remember the party, right?) and decrease the chances of a nasty hangover.

Plan your trip home from the party. Select a designated driver, get a cab, plan a bus route, or figure out a nearby place you can walk to and enjoy an overnight stay. DO NOT get behind the wheel of a car, or get in a car with someone else who is impaired. NEVER, EVER, EVER. It can be hard to know exactly where the “impaired” line is, so if you are even questioning your sobriety, don’t drive. Yeah, there’s an app for that (seriously) – but does it work?

Watch out when you’re on the road. Even if you’re a safe and sober driver – not everyone else is. A disproportionate number of traffic accidents on St. Patrick’s Day are caused by people driving under the influence. So, whether you’re driving or just crossing the street on foot, stay alert to what is going on around you.

Take heed of these tips and you’ll have a memorable, fun and safe St. Paddy’s Day. Need some “Kiss Me, I’m Irish” gear? Check this out.

There has got to be something in this Utah water!  I’ve probably heard the high shrill, squeaky voice of one of my friends telling me, “We’re pregnant!”  more in the last four months than I have in my lifetime!   I just think better you than me!  That’s always followed up by, “Sure I’ll babysit (as I quietly think to myself I’ll load you’re kid up on enough sugar that he won’t come down from his hyper high for about a week) but sure, send them my way, I’ll watch them!”

I’m kidding….well partially.

If you are expecting, congratulations!  This is an exciting time for you!  I’m sure you probably have a bazillion questions running through your mind, can I eat that?  Can I do that?  Can I smell that?  Can I be around that?

And of course you always have those friends that think they’re the experts.  You know the ones who are always questioning everything you do and looking at you with their all-judging eye.  Yeah, you know the ones.

Instead of relying on the “expertise” of your friends, rely on the expertise of Dr. Nathan Ward an OB/GYN extraordinaire from Lakeview OB/GYN Clinic in Bountiful.  With more than 20 years experience and hundreds of successful deliveries, Dr. Ward gave me the scoop on the need-to-know facts about being pregnant.

Nutrition

A sensible, proportionate diet is the best thing for you and your baby. This diet should include healthy choices of grains, fruits, vegetables, low-fat or non-fat dairy products, lean meats and beans.  The foods you eat are the main source of nutrients for your baby, and it’s especially important to have good sources of protein, iron, calcium and folic acid.

Other important things to avoid during pregnancy are alcohol and excessive amounts of caffeine. No amount of alcohol is safe during pregnancy; caffeine appears to be safe when consumed in moderate amounts, such as 200 mg per day (equivalent to a 12 oz. of coffee).

Exercise

It is recommended that healthy pregnant women get at least 2 hours and 30 minutes of aerobic activity per week (roughly 20 minutes per day). There are several benefits of staying active during your pregnancy, some of which include:

• Can ease and prevent aches/pains of pregnancy such as constipation, varicose veins, back aches, and exhaustion
• Better prepares you for labor and delivery, and you recover more quickly
• May lower the risk of preeclampsia and gestational diabetes during pregnancy
• May improve sleep during pregnancy
• Can make it easier for you to return to a healthy weight after delivery

The best types of activity for pregnant women are low-impact, moderate-effort activities like walking, swimming, cycling or low-impact aerobics. You should avoid doing high-impact exercise or any exercise at an altitude higher than 6,000 feet. Be sure you are always balanced well, and do not exercise on your back after the first trimester.

Medicines/Herbs

Many medicines and herbs are known to cause problems during pregnancy. If you are unsure about taking medicine while you are pregnant, check with your doctor, who can give you recommendations and guidance. Always speak with your doctor before starting or stopping any medicine.

Environmental Risks

During pregnancy, you should avoid exposure to:

• Lead
• Mercury
• Arsenic
• Pesticides
• Solvents
• Cigarette Smoke

Smoking

Do not smoke, or quit if you already do. Smoking is not only harmful to your own health, it can affect the health of your baby. Women who smoke during pregnancy are more likely to miscarry, and also put their babies at risk of birth defects such as cleft lip or palate, or sudden infant death syndrome (SIDS).