Tuesday, December 14, 2010

BETTER ME: Here are some tips to help you achieve good health

The No. 1 symptom of lung cancer is a persistent cough. If you have one, tell your doctor. Smoking accounts for 80 to 90 percent of lung cancers.

HEARTBURN FACTS

It is estimated that 20 percent to 40 percent of the U.S. population suffers from Gastroesophageal Reflux Disease (GERD) commonly known as heartburn. Besides the pain, there is a cancer risk associated with chronic reflux. In fact, esophageal cancer has risen 600 percent since 1975! GERD is a significant disease with malignant (cancer causing) potential and often causes severe lifelong symptoms. Take it seriously, get the appropriate evaluation! For more information, call Christy at the SACMC Heartburn Center at 947-6888.

CALCIUM TIP

Add more calcium to your diet. Nutrition experts recommend 1,000 milligrams each day for premenopausal women and 1,200 milligrams a day for postmenopausal women. The best sources of calcium include milk and dairy products (nonfat or low-fat), so work plenty of milk, yogurt, and cheese into your diet.

FITNESS FACT

The American Heart Association recommends getting at least 30 minutes of physical activity a day. Pressed for time? It’s OK to break your exercise routine into 10- or 15-minute sessions. The important thing is just to do it.

DID YOU KNOW?

As many as 100,000 cases of cancer could be prevented in the U.S. each year if Americans get rid of their excess body fat. That’s according to estimates released by the American Institute for Cancer Research. The estimates suggest that heart disease, diabetes, and joint problems aren’t the only illnesses in which rampant obesity is causing havoc. The group says overweight and obesity could be the cause of more than 6 percent of all the estimated 1.6 million cancer cases diagnosed in the U.S. each year.

HEALTHY POTATO

Scoop out the flesh of a baked potato and mash with steamed broccoli and 1 percent cottage cheese to add protein and calcium (but few calories). Stuff filling back into the skin.

OSTEOPOROSIS PREVENTION TIP

Weight bearing exercises done at least three to four times a week are best for boosting bone strength and preventing osteoporosis. Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises.

EXERCISE TIP

On average, slim people are on their feet an extra 2½ hours per day — which can help burn off 33 pounds a year. Studies have shown that people often overestimate how active they really are by a third. Most people spend 16 to 20 hours a day just sitting. Wear a pedometer and see how close you get to the recommended 10,000 steps a day.

WAIST SIZE WIDENING

Between 1960 and 2000, average waist circumference expanded by almost 4 inches for men and nearly 7 inches for women.

HEALTHY RECIPE

Pig in a Pinwheel (Makes 30)

*5-ounce can chunk lean ham, drained

*¹/ cup reduced-fat cream cheese

*(2) 8-ounce cans reduced-fat refrigerated crescent roll dough

*Add ½ cup chopped onion and 1 tsp. dried oregano

Preheat the oven to 375 degrees. Mash the ham, onion, and oregano into the cream cheese. Separate the dough into 8 rectangles; squish up the remaining perforations to seal. Spread an equal amount of the ham’n’cheese mixture over each rectangle. Roll up each rectangle, starting at the short end. Cut each into 4 slices. Place on a cookie sheet and squash slightly. Bake for 15 to 20 minutes until golden. Each pinwheel has 75 calories, 4 g fat and 0 g fiber.

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