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How to Perform a Self Breast Exam
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October is almost upon us, which means it’s nearly breast cancer awareness month. While we applaud the cause, we believe it’s important for women to be aware of the symptoms and preventative measures of breast cancer every month. And one of the best places to start is with a self-examination.

Although the risk of this type of cancer increases with age, it’s a good idea for women of all ages to conduct a self-exam on a regular basis. The self-exam allows you to become familiar with how your breasts feel normally, making it much easier for her to note any changes.

What to feel for:
Slight changes in size or tenderness may occur naturally due to hormonal fluctuations associated with the menstrual cycle. During the self-exam, you are looking for changes in thickness or hardness of tissues. These changes are usually described as a ‘lump’.

When and how:
The self-exam should be performed once a month. In the shower, you can use the pads of your finger to move around your breast in a circular fashion from the outermost portion of tissue to the area around the nipple. You should also examine the area under your armpit where the major lymph node is located.

What to look for in the mirror:
After your shower, you should stand in front of the mirror and look at the shape, size and lower contour of your breasts with your arms at your sides. Raising your arms above your head causes your breasts to rise up slightly and gives you a different viewpoint of how they normally look. Changes you want to look for include swelling, skin dimpling or changes in contour…anything that looks different.

Hands on the hips:
If you place your hands on your hips, you can flex your chest (pectoral) muscles to give yourself another viewpoint. You can face the mirror and then turn to each side to see if you notice anything different. You will usually notice some difference between your right and left breasts, but if the difference is new, talk to your doctor.

Lying down position:
Lying down is sometimes the easiest way to notice any new lumps because the breast tissue spreads out evenly and you can press down against the chest wall. It is generally recommended that you vary the pressure, move your fingertips in a circular fashion as you did in the shower, and squeeze the nipple to check for any discharge after completing the full circle.

If you do find a lump
If you do find a lump, you should see your doctor, but don’t worry too much. Most lumps are not cancerous. The purpose of breast cancer awareness is to find those that are cancerous and find them sooner, rather than later. is a thoroughly modern, free online financial resource for women in Canada today. Born out of the notion that too many smart women let their financial situation be ignored, swept under the rug or dictated by others, is rebranding finance with a feminine spin to engage women of all ages to take a greater interest—and play a greater role—in those financial issues that affect their everyday lives and financial futures.
Comments | Tagged under health, cancer, wellness, breasts
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the toxic food you eat everyday
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The word ‘toxic’ is so confusing it needs to be divided into two categories.

Category 1: There are things that we know are toxic and that will kill you quickly, like ingesting rat poison or inhaling caustic chemicals. These things have an immediate and perhaps irreparable impact on your body simply because your body can’t process them, can’t clear them fast enough, so it overwhelms the system. It takes its toll and kills you.

Category 2: The word ‘toxic’ is applied to all kinds of other things in our world from indoor air, to relationships to pesticide sprayed broccoli. These things won’t take your legs out from under you and make you turn blue; instead, they make their impact over time. Much depends upon how effectively you/your body deal with them or eliminate them. This category is HUGE and but humans are designed to handle little baby assaults that would have the capacity to kill us… slowly. The trick is to mitigate risk all day, every day by making wise choices and having healthy habits.

There is one insidious thing that does exist in our daily lives that heretofore has been believed to be in category 2 (not that bad) that turns out to be a category 1 (really bad).


  • You likely consume it every single day and sometimes even feel bad about doing so
  • Most of us know already know that we are supposed to reduce its consumption
  • Kids today consume an exorbitant amount of it
  • It, alone, may just be the explanation for our rising obesity crisis
  • You can even pour it into a glass daily when you think you are doing a good thing.

That’s right. Sugar.

(sometimes known as juice. Even pure, ‘freshly squeezed’ fruit juice, also known as brown sugar, no better than High Fructose Corn Sugar.)

There is a YouTube video lecture called Sugar: The Bitter Truth given by a specialist on paediatric hormone disorders (like diabetes) and the leading expert in childhood obesity, Dr. Lustig, that has become a bit of a legendary sensation normally reserved for pop artists. This lecture makes a persuasive argument about sugar and its toxic impact on your body. He makes it clear that we can no longer just think of sugar as ‘empty calories’ that can be ‘worked off’ as long as you are otherwise healthy. The impact of sugar goes way beyond that to actually become toxic. He walks through the biochemical reasons why a glass of juice or soda is no different than a shot of bourbon. The impact on the liver is the same either way and it is killing us…sweetly. Worth switching categories for, right?

Knowing this begs the question: is it ALL sugar? Certainly all white sugar/brown sugar/corn sugar that is consumed in liquid form. There is no doubt that we need to reduce the estimated 40+ pounds of that stuff that we swallow in our snacks and pour into our cups each year. Then, you want to find alternatives to them as often as you can.


Theresa is a Food Communications Specialist and Nutritionist. Her French Canadian influences are a part of her 'no bologna' style as everything is on the table...not just the dinner. She has the unique ability to distill complex health concepts into simple, savvy steps to improve any lifestyle choice. Theresa is a sought after media commentator and lifestyle pundit on many topics with a particular fascination with human relationships with food and culture. She has two books published in Canada and the US: Cook Once a Week, Eat Well Every Day and Ace Your Health, 52 Ways to Stack Your Deck. She can be found on Twitter as @theresaalbert and at
Comments | Tagged under kids, health, sugar, wellness
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