Archive for the ‘Disease Prevention’ Category

Women’s Health – Through the Decades

Women of all ages need to make sure to stay healthy and most experts break down women’s health routines by their age.  Here are some different checks and measures that should be met as women age, through their 60s.

Article 5

 

 

 

 

 

 

 

 

In your 20s…

Kick your unhealthy habits.  Sure we all drank too much, ate too much, and maybe smoked too much during our college days, but those days should be left at college. Many habits that you form in your 20s stick with you throughout your life, so let go of the bad ones!

Plan for an annual physical.  Schedule an annual check-up into your life and stick to it.  You will thank yourself and will be assured that you are doing as well as you feel.

Get your fill of calcium and vitamin D.

In your 30s…

Keep an eye on the scale as many women begin to deal with weight struggles in their 30s.

Get your sleep – all eight hours – if you can!

Pay attention to irregular periods as they can be telling you something about your ovaries or thyroid as you age.

In your 40s…

Get a mammogram.

Have a diabetes screening done, as your chances of having Type II diabetes is more common in your 40s.

Try to get at least 20 to 30 minutes of exercise in per day.

In your 50s…

Pay attention to your heart and your risk factors like cholesterol and blood pressure.

Schedule a colonoscopy.

Get the flu vaccine every year.

In your 60s…

Have a bone density test done.

Make sure to increase your intake of vitamin B12, which helps to produce healthy red blood cells.

Inquire about getting a shingles vaccine and be careful of your risk factors for catching pneumonia.

Break those Bad Habits

From overeating to watching too much TV, there’s really only one way to break a bad habit – make a plan!  Unfortunately what may work for one person, may not work for another.  So here are some ways to break some of the most popular bad habits.  Hopefully it works for you!

Article 4

 

 

 

 

 

 

 

 

 

 

 

Watching too much TV. – Studies show that people watch an average of 4 hours of television each day and these studies also show that excessive T.V. watching can be linked to developing Type 2 diabetes and heart disease.  Here are some ways to avoid watching too much TV: only watch when there is something specific you want to see, do chores during commercials, make a list of things you need to accomplish before sitting down to watch TV, and create a TV-watching plan and stick to it.

Drinking too much alcohol. – Tired of being hung over and sluggish? Then you should do everything you can to cut back on drinking too much alcohol.  To cut back try these tips: drink one glass of water for every alcoholic drink you have, drink only when you are having a meal, or try drinking something that looks like an alcoholic drink, like rootbeer or a drink with a slice of fruit in it.

Smoking. – While this may be one of the hardest habits to break, it’s still possible as many, many people do it every year. The best plan is to talk things over with your doctor because they can offer the best cessation treatment for you.  But some other approaches that you may consider include: hypnotherapy, exercise or electronic cigarettes.

Overeating. – No matter how hard you try to cut calories, it still seems like sometimes the cravings are still there.  Experts say that sometimes it is best to give into those cravings.  When people do give into their cravings every once in awhile they have a better chance of losing weight and keeping it off, than those who ignore their cravings and avoid certain foods.  Experts also advise that if you can avoid nighttime eating that you will be well on your way to prevent overeating as well.

Overcoming Obesity

abcAny way you look at it the statistics regarding obesity are unbelievable:

Article 7

In the U.S., 55% of adults are overweight, nearly 25% are obese. 

Each year there are approximately 280,000 deaths in the U.S. that can be attributed to obesity.

 There is no longer any doubt that the most widespread and the largest threat to our health is being overweight or obese.

 And while these statistics are shocking to most, there are still as many as 80 million people in the United States dealing with obesity.

What experts, like those at Prevention Magazine, are trying to get across to these millions of people who are dealing daily with this disease is that obesity is not going to cure itself overnight.   There is not a magic pill that someone can take that will reverse the toll we have taken on our bodies over the years.

We, as a society, need to learn that losing weight and keeping that weight off is a commitment – a lifelong commitment – and something that won’t come easy to many people.

 

Weight loss is not a short term goal.  Instead it is a long term lifestyle change that you must be ready to take on before you start any type of diet or fitness regimen.

 

Keep in mind there are plenty of support groups out there that will help you get you where you need to be as far as diet and fitness goals and most importantly: don’t give up!

Spotlight on: Spinach

  • Leafy, green vegetables, like spinach, provide more nutrients than any other food.
  • Researchers have found at least 13 different flavonoid compounds in spinach that have been known to act as antioxidants and as anti-cancer agents, combating specific cancers like ovarian and prostate cancer.
  • The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.

Article 2

Recipe: Wilted Spinach Salad

  • 10 to 12 ounces spinach, washed and torn into pieces
  • ¼ cup minced red onion
  • 5 to 6 radishes, thinly sliced
  • 2 hard-cooked eggs, 1 chopped and 1 sliced
  • 2 to 4 slices bacon
  • 1 to 1 ½ tablespoons bacon drippings
  • 1 ½ tablespoons sugar
  • 3 tablespoons vinegar
  • 1 tablespoon water
  • ½ teaspoon salt
  • 1/8 teaspoon pepper

 

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

 

Recipe: Spinach Lasagna

  • 2 egg whites
  • 26 oz of prepared spaghetti sauce
  • 24 oz of ricotta cheese
  • 10 oz of Lasagna noodles, cooked
  • 10 oz of frozen spinach, thawed and chopped, then squeezed dry
  • 2 cups of mozzarella cheese, grated, reserve ½ cup
  • ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
  • ½ teaspoon of salt
  • ½ teaspoon of black pepper
  • Olive oil

Preheat oven to 350°. Prepare a 9-in. by 13-in.baking dish for lasagna. Prepare lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.

Spring Eating 101: Get the Freshest Produce

Before hitting the grocery store or produce stands this season, check out what fruits and veggies you should be getting:

Article 1

  • Apricots – slightly soft, not bruised
  • Artichoke – compact head, bright green color
  • Asparagus – closed and compact tips, bright green stalks
  • Avocado – should be a little “give” when squeezed
  • Carrots – crisp, healthy tops
  • Collard Greens – dark green, vibrant color
  • Mango – more orange/red than green
  • New Potatoes – last only a few days
  • Pineapple – sniff the bottom for sweet aroma, check for firmness
  • Rhubarb – check for bright, crisp stalks
  • Spinach – avoid dried out or yellow stems
  • Strawberries – pick fragrant, slightly soft ones
  • Sugar Snap/Snow Peas – bright green, should feel like they have a snap (not limp)

 

Foods that are Making you Sick

Every year, more than 9 million people come down with a food borne illness and according to the Centers for Disease Control (CDC) it is more than likely the foods that you are eating every day that are making you sick and not something out of the ordinary.

Article 6

While the Food and Drug Administration (FDA) is working hard to enforce higher safety standards on farms, they have linked many of these illnesses to three major areas.

Here are some examples of foods that may in fact be making you sick.

Green leafy vegetables – various strains of E.Coli have been found on green leafy vegetables and according to the CDC study resulted in the highest percentage of illness.

Poultry – diseases in poultry killed the highest number of people in the CDC study, with listeria being the cause.

Dairy – 14 percent of all food borne illnesses were the result of contaminated dairy products, including ice cream and cheese.

Benefits of Acai Berries

The acai berry represents a new trend in weight loss efforts, but its pound-dropping effectiveness may be questionable.

Although some claim that drinking the berry juice can stimulate weight loss, few studies can actually justify this theory according to www.webmd.com.

Although the acai berry may not actually help you lose weight, it is beneficial to you.  Like other berries in the same family, the acai berry has many antioxidants and is a good part of any diet.

Any fruit with high antioxidant content can help prevent heart disease and cancer.

Those with allergies to pollen, however, should be cautious.  Some allergy sufferers have been sensitive to this berry and should avoid it.

In conclusion, should you incorporate the acai berry into your diet?  Of course!  It has a place there, just like all fruits.

Should you base your weight loss regimen solely on this fruit?  Probably not.

Spotlight on: Dates

  • The history of date eating can be traced back to almost 6000 B.C.
  • There are various forms and kinds of dates, and the ways to eat dates are endless.
  • The fruit is packed with vitamins and minerals essential for daily intake, and is linked to preventing abdominal cancer, constipation, heart problems and even sexual problems.
  • The date also is ideal for daily intake because it helps digest food and prevent overeating.

 

Recipe: Date and Banana Cookies 

  • 3 oz. dried dates
  • 3 oz. walnuts, finely chopped
  • 3 medium bananas, mashed
  • 6 oz. oats
  • ¼ pint liver or sunflower oil
  • 1 tsp vanilla essence

 

Preheat the oven to 375 degrees.

Mix everything together really well and put tablespoons of the mixture onto an oiled baking sheet.

Flatten them down a bit and bake for about 20 minutes, until golden.

 

 

Recipe:  Date and Egg Breakfast 

  • 3 Tbsp corn oil
  • 1 medium (1/2 cup) onion, chopped
  • 1 cup pitted dates
  • 1/4 tsp pepper
  • 4 eggs
  • 1/2 tsp salt
  • Heat oil in skillet and stir-fry onions until golden. Add dates, pepper and stir-fry over low heat for 3 minutes.

 

Make four depressions in date/onion mixture and add one whole egg to each depression. Sprinkle with salt and fry for 3 minutes to cook eggs.

Serve warm.

Cuckoo for Coconut Water

You have seen people drinking it on the subway, in the elevator, at the gym and maybe even in those posh cafés and grills, but what’s the big deal about coconut water?

Article 4

Well, that’s easy, coconut water is incredibly healthy and one of the best drinks to hydrate the body.  And besides aiding in digestion and helping to remove harmful toxins from your body, coconuts have anti-viral, anti-microbial, AND anti-fungal properties that can help cure disease!

Coconut water is low in carbohydrates, low in sugars and is 99 % fat free.  Many nutritionists are calling coconut water the “sports energy drink” of today’s day and age because it is naturally good for you and full of the vitamins we need to ward off fatigue.

How about these little known facts about coconut water…

  • Coconut water is much healthier than orange juice because it has much fewer calories.
  • Coconut water is more nutritious than whole milk because it has less fat and no cholesterol.
  • Coconut water is better than processed baby milk because it contains lauric acid, which is present in mother’s milk.
  • Coconut water is a universal donor and is identical to human blood plasma.
  • Coconut water is naturally sterile.
  • Coconut water is a naturally isotonic beverage; the same level that we have in our blood.
  • Coconut water has saved lives in Third World Countries through Coconut IV.

Spotlight on: Mangoes

  • Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
  • An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
  • Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

Article 2

Recipe: Jamaican Jerk Chicken Salad

  • ½ cup prepared or purchased honey mustard dressing
  • 1 teaspoon finely grated lime zest
  • 4 chicken breast halves without skin, boneless
  • 1 tablespoon Jamaican Jerk seasoning
  • 2 large fresh mangoes
  • 10 to 12 cups mixed greens

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Recipe:  Mango Pork

  • 2 medium ripe mangoes
  • 1 pork tenderloin, about ¾ pound
  • Cooking spray or olive oil
  • Salt and pepper to taste
  • Hot pepper sauce

Put pulp of one mango in food processor or blender. Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste.

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping