HEALTHY TIP - October 26, 2009

Add naturally sweet vegetables to your meals. A healthy diet includes adding vegetables and fruit every day. If it is a sweeter taste that you need, try naturally sweet vegetables. These vegetables are relatively (depends on preparation) low in calories and high in fiber, vitamins, and minerals, including vitamins A, B and C. Eating these as snacks or working them into your meals 3 to 5 servings a day will help you get the nutrition you need. Kids and adults alike will be satisfied with these sweeter veggies.

• corn
• sweet potatoes or yams
• carrots
• winter squash
• onions
• beets

Speak with your doctor before you begin any nutrition changes or exercise programs. Click here for help making an appointment.  

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HEALTHY TIP - October 19, 2009

Give snacks a 200 calorie limit. Always read food labels to find the serving size and calorie amount. Buy pre-portioned snacks such as 100 calorie packs or use sandwich bags to divide your own portions for quick on-the-go treats. Put the main container out of sight after taking your snack portion.

Here are some snack ideas under 200 calories (be sure to check labels for exact nutrition).

• 1 piece of fruit such as a mango, apple, orange, grapes or banana
• raw vegetables with fat-free ranch dressing
• 1 serving whole wheat crackers
• sliced apple with 1 T peanut butter
• 1 stick of string cheese
• hard boiled egg
• 1 serving of almonds or other nuts, but watch portions because nuts can be higher in calories
• 2 cups fat-free popcorn
• low-fat cottage cheese
• energy bars or whole wheat cereal bars less than 200 calories
• whole grain cereal or single serve pack of oatmeal

Speak with your doctor before you begin any nutrition changes or exercise programs. Click here for help making an appointment.  

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HEALTHY TIP - October 12, 2009

Get your annual mammogram. As many as 1 in 8 women will be diagnosed with breast cancer in their lifetime. Mammography is important in the screening and early detection of breast cancer. Typically, mammograms are recommended every 1 to 2 years after age 40 or as recommended by your doctor based on your risk factors. Several risk factors you cannot change include age, gender, family history and genes. Also, women who began their periods before age 12 and went through menopause after age 55 have an increased risk for breast cancer. Other risk factors include, alcohol use, obesity, childbirth, use of DES or HRT and radiation treatments at an early age.

Learn more about what to expect during a mammogram and facts about breast cancer.

In addition to mammograms, monthly self examinations and regular clinical breast exams will help maintain breast health. Speak with your doctor immediately if you notice any changes. Early detection is key to surviving breast cancer. Click here for help making an appointment.  

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HEALTHY TIP - October 5, 2009

Keep track of headaches. Keep a headache diary to help identify the source or trigger of your symptoms. When a headache occurs, write down the date and time the headache began, what you ate for the past 24 hours, how long you slept the night before, what you were doing and thinking about just before the headache started, any stress in your life, how long the headache lasts, and what you did to make it stop. After a period of time, you may begin to see a pattern. Then modify your environment or habits to avoid future headaches.

A headache may be relieved by resting with your eyes closed and head supported. Relaxation techniques can help. A massage or heat applied to the back of the upper neck can be effective in relieving tension headaches. Also, over-the-counter medications or prescription medications may be necessary. Always consult your doctor before taking any medications.

You should discuss your headaches with your doctor, particularly if they occur after 50 years of age, if the headaches interfere with your ability to live a normal life or if they require medication more than two days a week. Click here for help making an appointment. 

Read more about the 3 types of headaches that may affect your life.   

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