1. Practice patience. Couples should engage in plenty of foreplay and have lubrication handy.
2. Masturbate. Pleasuring yourself regularly can keep her vagina sexually “fit,” as in flexible and suppler.
3. Experiment. Couples will also want to try positions offering greater comfort, like spooning, or ones where she’s more in charge, like woman-on-top.
4. Take steps to boost self-perception. You need to believe that you’re sexually desirable. Maintaining positive body image is a huge part of this.
5. Have regular sex. Doing so helps to prevent the pain from thinning vaginal walls, which can become severe with menopause and aging.
6. Communicate. Talk to your partner and let him or her know about any issues or changes.
Thursday, June 4, 2009
Mom and baby alike may benefit from exercise
A thoughtful exercise program is good for both mother and child, according to medical experts.
"We know that women who exercise during pregnancy have less chance of developing certain conditions like gestational diabetes," said Dr. Raul Artal, chairman of obstetrics, gynecology and women's health for the Saint Louis University School of Medicine. "Not only that, exercise maintains musculoskeletal fitness. Women can cope with the anatomical and physiological changes of pregnancy better when they're in good shape. They also tolerate labor better and recover more quickly from delivery."
The baby also benefits. One study found that when an expectant mother works out, her fetus reaps cardiac benefits in the form of lower fetal heart rates.
"We know that women who exercise during pregnancy have less chance of developing certain conditions like gestational diabetes," said Dr. Raul Artal, chairman of obstetrics, gynecology and women's health for the Saint Louis University School of Medicine. "Not only that, exercise maintains musculoskeletal fitness. Women can cope with the anatomical and physiological changes of pregnancy better when they're in good shape. They also tolerate labor better and recover more quickly from delivery."
The baby also benefits. One study found that when an expectant mother works out, her fetus reaps cardiac benefits in the form of lower fetal heart rates.
Pets bring health, happiness and healing
A growing body of evidence confirms the holistic health benefits people gain from animals, including social, mental, physical, psychological and emotional health.
While we know the health benefits of animals can include a reduction in blood pressure, reduced risk of heart disease, increased sense of well-being and an increased feeling of connectedness to their community, what is less known is the value of animal-assisted interventions for children.
While we know the health benefits of animals can include a reduction in blood pressure, reduced risk of heart disease, increased sense of well-being and an increased feeling of connectedness to their community, what is less known is the value of animal-assisted interventions for children.
These real foods fill common nutritional needs
According to the U.S. Department of Agriculture's "What We Eat in America" report, the seven most neglected nutrients are calcium, potassium, fiber, magnesium and vitamins A, C and E.
• 97 percent of people need potassium (regulates blood pressure). Fill the gap: citrus, cantaloupe, bananas, lima beans, potato, spinach. Menu tip: spinach salad with orange sections.
• 96 percent need fiber (aids digestion, lowers cholesterol and linked to cancer prevention and appetite satiety). Fill the gap: oatmeal, brown rice, whole grains, beans, fruits, vegetables. Menu tip: brown rice sushi with cucumber salad.
• 93 percent need vitamin E (supports immune system, healthy skin , works as antioxidant to lower risk of heart disease and cancer). Fill the gap: vegetable oils, avocados, nuts. Menu tip: sliced avocado sandwich with low-fat mayo.
• 70 percent need calcium (supports bone health, healthy blood pressure). Fill the gap: fat-free or low-fat dairy (milk, yogurt, cheeses), almonds and canned salmon. Menu tip: carton of nonfat milk with handful of almonds as snack.
• 56 percent need magnesium (needed for bone, muscle health, including heart health). Fill the gap: bran cereal, spinach, Brazil nuts, pumpkin seeds, salmon, halibut. Menu tip: grilled salmon with sauteed spinach.
• The numbers are lower, but 44 percent need vitamin A, and 31 percent need vitamin C.
• 97 percent of people need potassium (regulates blood pressure). Fill the gap: citrus, cantaloupe, bananas, lima beans, potato, spinach. Menu tip: spinach salad with orange sections.
• 96 percent need fiber (aids digestion, lowers cholesterol and linked to cancer prevention and appetite satiety). Fill the gap: oatmeal, brown rice, whole grains, beans, fruits, vegetables. Menu tip: brown rice sushi with cucumber salad.
• 93 percent need vitamin E (supports immune system, healthy skin , works as antioxidant to lower risk of heart disease and cancer). Fill the gap: vegetable oils, avocados, nuts. Menu tip: sliced avocado sandwich with low-fat mayo.
• 70 percent need calcium (supports bone health, healthy blood pressure). Fill the gap: fat-free or low-fat dairy (milk, yogurt, cheeses), almonds and canned salmon. Menu tip: carton of nonfat milk with handful of almonds as snack.
• 56 percent need magnesium (needed for bone, muscle health, including heart health). Fill the gap: bran cereal, spinach, Brazil nuts, pumpkin seeds, salmon, halibut. Menu tip: grilled salmon with sauteed spinach.
• The numbers are lower, but 44 percent need vitamin A, and 31 percent need vitamin C.
Do you know beans about beans?
1. A half-cup of dry beans contains as much protein as a 1-ounce serving of lean meat.
2. Of the 116 calories in a half-cup of dry beans, 22 come from fat.
3. Dry beans and canned beans contain the same amount of simple sugars (sucrose).
4. Dry beans are a poor source of methionine, an amino acid essential to nutrition.
5. The three things to look for when selecting dry beans are uniform color, uniform size and lack of defects such as pinholes in seed coats.
Answers: 1: true (7 grams); 2: false (0 fat); 3: false (canned, 4 percent; dry, less than 1 percent); 4: true; 5: true.
2. Of the 116 calories in a half-cup of dry beans, 22 come from fat.
3. Dry beans and canned beans contain the same amount of simple sugars (sucrose).
4. Dry beans are a poor source of methionine, an amino acid essential to nutrition.
5. The three things to look for when selecting dry beans are uniform color, uniform size and lack of defects such as pinholes in seed coats.
Answers: 1: true (7 grams); 2: false (0 fat); 3: false (canned, 4 percent; dry, less than 1 percent); 4: true; 5: true.
Top 10 tips for parenting an autistic child
1. TAKE CARE OF YOUR OWN EMOTIONAL HEALTH FIRST
For parents to be effective in guiding the development of their child with autism, it is very important for them to work through their own emotional reactions.
2. OBSERVE! TAKE THE TIME TO LEARN ABOUT YOUR CHILD’S EMOTIONAL RESPONSE SETS TO A VARIETY OF SITUATIONS, INCLUDING HIS/HER REACTIONS TO YOU.
The next common challenge that faces most parents of children with autism involves the child’s emotional reaction to the parent.
3. FOLLOW YOUR CHILD’S LEAD! PARTICIPATE WITH YOUR CHILD IN THOSE ACTIVITIES THAT BRING HIM PLEASURE—EVEN IF IT FEELS STRANGE TO YOU.
Joining your child in his world requires an essential parenting skill—imitate and follow.
4. FEELINGS TALK! PUT WORDS TO YOUR CHILD’S FEELINGS.
Whenever possible, label your child’s feelings for him. Children who are able to identify their internal experiences have a better sense of who they are.
5. POSITIVELY PRAISE! PRAISE YOUR CHILD’S APPROPRIATE BEHAVIOR.
It is important to remember basic behavioral principles: whatever behavior you pay attention to - and attention can be either positive or negative - will increase.
6. CAPITALIZE ON SPECIAL-NESS! FIND OUT WHAT IS SPECIAL AND UNIQUE ABOUT YOUR CHILD AND CAPITALIZE ON IT.
Your child may have special needs and he may be different from other children, but he is also special in his own ways.
7. READ EMOTIONAL SIGNALS! RESPOND TO YOUR CHILD’S DEPENDENCY NEEDS AND ASSERTIVENESS BY KNOWING WHEN YOUR CHILD NEEDS YOUR WARMTH AND WHEN YOUR CHILD NEEDS YOU TO LET HIM GROW.
Have an open mind about yourself, get lots of reality checks by asking others to provide you with feedback, and be willing to bear a little of your child’s suffering along with her so that she can grow.
8. ADJUST YOUR LEVELS! KEEP YOUR INTERACTIONS AT THE CHILD’S PHYSICAL AND DEVELOPMENTAL LEVEL.
Whenever you talk to your child, give directions, set limits, etc., do it in a way that will be meaningful for your child.
9. WAIT! DON’T REPEAT YOUR INSTRUCTIONS OVER AND OVER.
Many children with autism have delays in response time.
10. ASK FOR HELP! HOW TO KNOW WHEN TO SEEK PROFESSIONAL HELP.
Follow your instincts, and don’t be afraid to ask for help. Taking this step can ensure a positive future for both you and your child.
For parents to be effective in guiding the development of their child with autism, it is very important for them to work through their own emotional reactions.
2. OBSERVE! TAKE THE TIME TO LEARN ABOUT YOUR CHILD’S EMOTIONAL RESPONSE SETS TO A VARIETY OF SITUATIONS, INCLUDING HIS/HER REACTIONS TO YOU.
The next common challenge that faces most parents of children with autism involves the child’s emotional reaction to the parent.
3. FOLLOW YOUR CHILD’S LEAD! PARTICIPATE WITH YOUR CHILD IN THOSE ACTIVITIES THAT BRING HIM PLEASURE—EVEN IF IT FEELS STRANGE TO YOU.
Joining your child in his world requires an essential parenting skill—imitate and follow.
4. FEELINGS TALK! PUT WORDS TO YOUR CHILD’S FEELINGS.
Whenever possible, label your child’s feelings for him. Children who are able to identify their internal experiences have a better sense of who they are.
5. POSITIVELY PRAISE! PRAISE YOUR CHILD’S APPROPRIATE BEHAVIOR.
It is important to remember basic behavioral principles: whatever behavior you pay attention to - and attention can be either positive or negative - will increase.
6. CAPITALIZE ON SPECIAL-NESS! FIND OUT WHAT IS SPECIAL AND UNIQUE ABOUT YOUR CHILD AND CAPITALIZE ON IT.
Your child may have special needs and he may be different from other children, but he is also special in his own ways.
7. READ EMOTIONAL SIGNALS! RESPOND TO YOUR CHILD’S DEPENDENCY NEEDS AND ASSERTIVENESS BY KNOWING WHEN YOUR CHILD NEEDS YOUR WARMTH AND WHEN YOUR CHILD NEEDS YOU TO LET HIM GROW.
Have an open mind about yourself, get lots of reality checks by asking others to provide you with feedback, and be willing to bear a little of your child’s suffering along with her so that she can grow.
8. ADJUST YOUR LEVELS! KEEP YOUR INTERACTIONS AT THE CHILD’S PHYSICAL AND DEVELOPMENTAL LEVEL.
Whenever you talk to your child, give directions, set limits, etc., do it in a way that will be meaningful for your child.
9. WAIT! DON’T REPEAT YOUR INSTRUCTIONS OVER AND OVER.
Many children with autism have delays in response time.
10. ASK FOR HELP! HOW TO KNOW WHEN TO SEEK PROFESSIONAL HELP.
Follow your instincts, and don’t be afraid to ask for help. Taking this step can ensure a positive future for both you and your child.
Feeling stressed? Six tips for managing
Set limits with emotional vampires. Emotional vampires are people who sap your energy and leave you feeling fatigued, agitated or craving comfort food.
Stay in the "now." When you feel yourself being overwhelmed by responsibilities, deadlines and pressures, stay focused on the positive changes you can make and the practical steps you can take today.
Use humor to counter frustration. Searching for humor in a situation immediately counteracts stress.
Evaluate the anxiety. Thoughtfully consider if a real threat exists or if you're blowing things out of proportion.
Change your stress chemistry. 5-HTP is a plant extract that converts into serotonin in the brain, gently reducing anxiety and improving sleep.
Express gratitude. One of the quickest ways to defuse stress is to take a breath and make a mental list of five things for which you are grateful.
Stay in the "now." When you feel yourself being overwhelmed by responsibilities, deadlines and pressures, stay focused on the positive changes you can make and the practical steps you can take today.
Use humor to counter frustration. Searching for humor in a situation immediately counteracts stress.
Evaluate the anxiety. Thoughtfully consider if a real threat exists or if you're blowing things out of proportion.
Change your stress chemistry. 5-HTP is a plant extract that converts into serotonin in the brain, gently reducing anxiety and improving sleep.
Express gratitude. One of the quickest ways to defuse stress is to take a breath and make a mental list of five things for which you are grateful.
These back exercises will give you a solid support system
SEATED LOWER BACK STRETCH
Works on: Stretches the lower back and increases thoracic rotation.
SQUATTING LUMBAR SPINE STRETCH
Works on: Spine mobility, lumbar flexibility, lower-extremity flexibility and strength.
REVERSE FLIES ON A STABILITY BALL
Works on: Rhomboids, posterior deltoid, trapezius and core muscles.
UNSUPPORTED BENT-OVER ROW
Works on: Whole back strength and stability. It also works the biceps and posterior shoulders.
BODY WEIGHT RESISTANCE ROW
Works on: Latissimus, posterior deltoid and core stability strength.
CHILD'S POSE
Works on: Back relaxation.
Works on: Stretches the lower back and increases thoracic rotation.
SQUATTING LUMBAR SPINE STRETCH
Works on: Spine mobility, lumbar flexibility, lower-extremity flexibility and strength.
REVERSE FLIES ON A STABILITY BALL
Works on: Rhomboids, posterior deltoid, trapezius and core muscles.
UNSUPPORTED BENT-OVER ROW
Works on: Whole back strength and stability. It also works the biceps and posterior shoulders.
BODY WEIGHT RESISTANCE ROW
Works on: Latissimus, posterior deltoid and core stability strength.
CHILD'S POSE
Works on: Back relaxation.
Fuelling up: spring and summer sports nutrition
Things to consider in a pre-workout meal:
* Hydrate.
* Avoid high-fat foods.
* Watch high-fibre foods.
* Choose carbohydrate rich foods.
* A small amount of protein if eating 2-4 hours before exercising.
* Timing before your workout meaning the less time you have, the smaller the amount of food generally tolerated.
* Liquid meals for the nervous and those with sensitive stomachs.
Meal ideas for 2 or more hours before exercise:
* Smoothie with fruit, yogurt, milk.
* Yogurt with banana and cereal.
* Cereal, milk and dried fruit.
* Oatmeal, milk and orange juice.
* Toast, banana, and small amount of peanut butter.
* Pancakes, milk, strawberries.
* Toast, egg(s) and apple juice.
* Bagel with cream cheese.
* Meal replacement drink or instant breakfast shake.
* One sports bar and sports drink.
* One sandwich with turkey/roast beef/ham.
* Chicken noodle or vegetable soup with crackers and flavoured tuna.
* Cottage cheese and canned fruit with a low-fat blueberry muffin.
* Wrap with ham, lettuce, red peppers and cheese.
* Hard-boiled egg(s), grapes, crackers.
* Pasta salad with low-fat dressing, chicken breast and veggies.
* Hydrate.
* Avoid high-fat foods.
* Watch high-fibre foods.
* Choose carbohydrate rich foods.
* A small amount of protein if eating 2-4 hours before exercising.
* Timing before your workout meaning the less time you have, the smaller the amount of food generally tolerated.
* Liquid meals for the nervous and those with sensitive stomachs.
Meal ideas for 2 or more hours before exercise:
* Smoothie with fruit, yogurt, milk.
* Yogurt with banana and cereal.
* Cereal, milk and dried fruit.
* Oatmeal, milk and orange juice.
* Toast, banana, and small amount of peanut butter.
* Pancakes, milk, strawberries.
* Toast, egg(s) and apple juice.
* Bagel with cream cheese.
* Meal replacement drink or instant breakfast shake.
* One sports bar and sports drink.
* One sandwich with turkey/roast beef/ham.
* Chicken noodle or vegetable soup with crackers and flavoured tuna.
* Cottage cheese and canned fruit with a low-fat blueberry muffin.
* Wrap with ham, lettuce, red peppers and cheese.
* Hard-boiled egg(s), grapes, crackers.
* Pasta salad with low-fat dressing, chicken breast and veggies.
4-step plan to end your emotional eating binge
Step 1: Forget food bans
Many diets have "bad" foods that you're supposed to swear off of, which is unrealistic. A better approach is to plan in advance to eat your favorite foods in moderation.
Step 2: Figure out what true hunger feels like
Many of us mistake thirst for hunger, but ruling out thirst isn't that hard: Just drink a tall glass of water and see if the urge to eat disappears. The other issue might be a craving for a specific food. To distinguish between a craving and genuine hunger, ask yourself:
"Would I be interested in eating a healthy snack, like an apple, a salad or a slice of whole-wheat bread?"
If you can't get that chocolate bar out of your mind, you're probably dealing with a craving.
Step 3: Get past a craving
The next time you're drawn toward the kitchen, stop and ask yourself: "How will I feel later if I devour a bag of chips or a pint of ice cream right now?"
There's a good chance that you're going to feel guilty, disappointed, and possibly bloated and sick.
Hold off for just 10 minutes and distract yourself with something other than food. If 10 minutes have passed and you're still thinking about cookie dough ice cream, go ahead and indulge a little.
Step 4: New ways to cope
The key to stopping the emotional eating pattern is to plan ahead so you'll know what to do when that feeling strikes that makes you want to eat a whole pizza.
For example: Keep your sneakers handy. Running, brisk walking or dancing to your favorite tunes for even just 10 minutes can boost your mood and combat the effects of stress. Keep it up for 20-30 minutes and you'll prompt your body to produce endorphins natural feel-good chemicals.
Or calm down by doing a relaxing activity, such as yoga.
Make a list of all reasons you want to eat healthfully and post it on your fridge so they stay fresh in your mind. Think beyond fitting into a bathing suit.
Find a diet role model who has good eating habits. Promise to phone, e-mail or text her before heeding the call of junk food.
Many diets have "bad" foods that you're supposed to swear off of, which is unrealistic. A better approach is to plan in advance to eat your favorite foods in moderation.
Step 2: Figure out what true hunger feels like
Many of us mistake thirst for hunger, but ruling out thirst isn't that hard: Just drink a tall glass of water and see if the urge to eat disappears. The other issue might be a craving for a specific food. To distinguish between a craving and genuine hunger, ask yourself:
"Would I be interested in eating a healthy snack, like an apple, a salad or a slice of whole-wheat bread?"
If you can't get that chocolate bar out of your mind, you're probably dealing with a craving.
Step 3: Get past a craving
The next time you're drawn toward the kitchen, stop and ask yourself: "How will I feel later if I devour a bag of chips or a pint of ice cream right now?"
There's a good chance that you're going to feel guilty, disappointed, and possibly bloated and sick.
Hold off for just 10 minutes and distract yourself with something other than food. If 10 minutes have passed and you're still thinking about cookie dough ice cream, go ahead and indulge a little.
Step 4: New ways to cope
The key to stopping the emotional eating pattern is to plan ahead so you'll know what to do when that feeling strikes that makes you want to eat a whole pizza.
For example: Keep your sneakers handy. Running, brisk walking or dancing to your favorite tunes for even just 10 minutes can boost your mood and combat the effects of stress. Keep it up for 20-30 minutes and you'll prompt your body to produce endorphins natural feel-good chemicals.
Or calm down by doing a relaxing activity, such as yoga.
Make a list of all reasons you want to eat healthfully and post it on your fridge so they stay fresh in your mind. Think beyond fitting into a bathing suit.
Find a diet role model who has good eating habits. Promise to phone, e-mail or text her before heeding the call of junk food.
Vitamin B6 takes on colon cancer
A new study from Harvard Medical School shows high levels of vitamin B6 may reduce the risk of getting colon cancer by 58 percent. Patients in the study with the highest levels of the nutrient in their blood had the lowest levels of colon cancer.
Vitamin B6 is found in multivitamins and as stand-alone supplements, but foods like beans, nuts, eggs and fish may be even better sources.
"Vitamins do play important roles, but not as pills, not as supplements -- if you get your vitamins from the nutrients, from the foods," Dr. Enker said, "in which they originate naturally, that's when they have an effect."
Vitamin B6 is found in multivitamins and as stand-alone supplements, but foods like beans, nuts, eggs and fish may be even better sources.
"Vitamins do play important roles, but not as pills, not as supplements -- if you get your vitamins from the nutrients, from the foods," Dr. Enker said, "in which they originate naturally, that's when they have an effect."
Five ways your workout can weather the recession
1. GET A DEAL FROM YOUR GYM. Strategies like looking for discounts through outside groups and never paying an initiation fee--hold true now more than ever. Try buying in bulk: Purchase a discounted package of classes or personal training sessions. Or split the cost of a training session with a friend.
2. SET UP A HOME GYM. You can make an investment in a few simple, multipurpose pieces of equipment, like an inflatable exercise ball, and use them in your own living room. The step used in step aerobics class can double as a weight bench.
3. USE TECHNOLOGY TO YOUR ADVANTAGE. There are free or inexpensive workouts online. On iTunes, you can download free fitness podcasts with instructions and music.
4. SIMPLIFY YOUR ROUTINE. If you're in a sport or activity that requires an expensive facility or equipment, maybe it's time to try something else for a while.
5. CUT YOUR GEAR ALLOWANCE. Remember the fancy brand-name workout shorts are nice, but the cheapies from Target are very likely just as functional. Just don't cheap out on anything that may put you at risk of injury, like a repair to crucial equipment or a pair of new shoes.
2. SET UP A HOME GYM. You can make an investment in a few simple, multipurpose pieces of equipment, like an inflatable exercise ball, and use them in your own living room. The step used in step aerobics class can double as a weight bench.
3. USE TECHNOLOGY TO YOUR ADVANTAGE. There are free or inexpensive workouts online. On iTunes, you can download free fitness podcasts with instructions and music.
4. SIMPLIFY YOUR ROUTINE. If you're in a sport or activity that requires an expensive facility or equipment, maybe it's time to try something else for a while.
5. CUT YOUR GEAR ALLOWANCE. Remember the fancy brand-name workout shorts are nice, but the cheapies from Target are very likely just as functional. Just don't cheap out on anything that may put you at risk of injury, like a repair to crucial equipment or a pair of new shoes.
Monday, June 1, 2009
The pros and cons of condiments
Ketchup
What's Good: A tablespoon of Heinz ketchup has just 15 calories and no fat. Its main ingredient is tomato concentrate made from actual tomatoes, which contain Vitamin C, folate and potassium. Processing tomatoes to create products such as ketchup actually concentrates the lycopene therein; studies have found a correlation between lycopene, an antioxidant, and a reduced incidence of cardiovascular disease, some cancers and macular degeneration.
What's Bad: Though it doesn't taste all that salty, ketchup has lots of sodium: That single tablespoon delivers 190 milligrams (mg). Yes, Heinz contains high-fructose corn syrup, or HFCS, as do many processed foods.
Want an Alternative? Salsa, which recently bypassed ketchup as the nation's top-selling condiment, can be a more healthful choice, particularly if you buy a refrigerated version rather than one sold in room-temperature jars; the latter are more likely to contain added sweeteners and sodium.
Mayonnaise
What's Good: Mayonnaise is made mostly of eggs and oil; eggs are a good source of alpha-linolenic acid, an omega-3 fatty acid that appears to promote cardiovascular health. Look for mayo made with olive or canola oil, both of which are also good for your heart.
What's Bad: Full-fat mayonnaise has about 90 calories per tablespoon and 10 grams of fat; the same amount of a reduced-fat variety has 35 calories and 3.5 grams of fat. And watch out for the sodium: 130 mg per tablespoon.
Want an Alternative? Why not mash up a ripe avocado and spread it on your burger bun? Avocado, like mayonnaise, is pretty much pure fat (about five grams per tablespoon) -- but most of it is oleic acid, the kind that's good for your cardiovascular system.
Mustard
What's Good: Dijon (such as Grey Poupon) and plain yellow (such as French's) mustards both contain mustard seed, which is full of selenium, a nutrient thought to protect against some cancers, and omega-3 fatty acids. The little seeds are also surprisingly good sources of iron, calcium, zinc, manganese, magnesium, protein, niacin and even fiber.
What's Bad: Dijon has lots of sodium: 360 mg per tablespoon. Yellow has 165 mg.
Want an Alternative? Since mustard is already so healthful, why bother?
Pickle Relish
What's Good: Despite being sweetened with HFCS, pickle relish is low in calories: just 10 per tablespoon. It's also low in sodium, with just 85 mg in that tablespoon.
What's Bad: Sodium benzoate, to which some people have allergic reactions.
Want an Alternative? Try sauerkraut. This pungent pickled cabbage provides a bit of fiber and a little bit of Vitamin C for just 2.5 calories per tablespoon; its sodium content, at 90 mg per tablespoon, is comparable to relish's.
What's Good: A tablespoon of Heinz ketchup has just 15 calories and no fat. Its main ingredient is tomato concentrate made from actual tomatoes, which contain Vitamin C, folate and potassium. Processing tomatoes to create products such as ketchup actually concentrates the lycopene therein; studies have found a correlation between lycopene, an antioxidant, and a reduced incidence of cardiovascular disease, some cancers and macular degeneration.
What's Bad: Though it doesn't taste all that salty, ketchup has lots of sodium: That single tablespoon delivers 190 milligrams (mg). Yes, Heinz contains high-fructose corn syrup, or HFCS, as do many processed foods.
Want an Alternative? Salsa, which recently bypassed ketchup as the nation's top-selling condiment, can be a more healthful choice, particularly if you buy a refrigerated version rather than one sold in room-temperature jars; the latter are more likely to contain added sweeteners and sodium.
Mayonnaise
What's Good: Mayonnaise is made mostly of eggs and oil; eggs are a good source of alpha-linolenic acid, an omega-3 fatty acid that appears to promote cardiovascular health. Look for mayo made with olive or canola oil, both of which are also good for your heart.
What's Bad: Full-fat mayonnaise has about 90 calories per tablespoon and 10 grams of fat; the same amount of a reduced-fat variety has 35 calories and 3.5 grams of fat. And watch out for the sodium: 130 mg per tablespoon.
Want an Alternative? Why not mash up a ripe avocado and spread it on your burger bun? Avocado, like mayonnaise, is pretty much pure fat (about five grams per tablespoon) -- but most of it is oleic acid, the kind that's good for your cardiovascular system.
Mustard
What's Good: Dijon (such as Grey Poupon) and plain yellow (such as French's) mustards both contain mustard seed, which is full of selenium, a nutrient thought to protect against some cancers, and omega-3 fatty acids. The little seeds are also surprisingly good sources of iron, calcium, zinc, manganese, magnesium, protein, niacin and even fiber.
What's Bad: Dijon has lots of sodium: 360 mg per tablespoon. Yellow has 165 mg.
Want an Alternative? Since mustard is already so healthful, why bother?
Pickle Relish
What's Good: Despite being sweetened with HFCS, pickle relish is low in calories: just 10 per tablespoon. It's also low in sodium, with just 85 mg in that tablespoon.
What's Bad: Sodium benzoate, to which some people have allergic reactions.
Want an Alternative? Try sauerkraut. This pungent pickled cabbage provides a bit of fiber and a little bit of Vitamin C for just 2.5 calories per tablespoon; its sodium content, at 90 mg per tablespoon, is comparable to relish's.
7 Steps to meditation
1. Choose a sacred word, one or two syllables, with spiritual meaning but not distractingly important to you. -- Mine is "Oneness."
2. Sit comfortably. -- I kneel with a sitting cushion, or sit in a chair, as long as I can plant my feet with my back supported.
3. Time 20 minutes. Use a method where you don't have to check. -- I use a timer. You can record 20 minutes of silence followed by a sound and hit play.
4. Eyes open or closed. -- I keep mine open, unfocused and glancing down slightly. I learned early on that if my eyes are closed I'm more prone to daydream. Open helps keep me more alert. Others prefer eyes closed.
5. Settle briefly, and silently introduce the sacred word as the symbol of your consent to God's presence and action within.
6. Resist no thought; retain no thought; react to no thought. When you realize you are engaged with your thoughts, including sensations and feelings, return ever-so-gently to the sacred word. -- This is what it's all about. You may drift into not needing the word, just "resting in God." Or you may stay in this attachment-surrender loop the whole time.
7. At the end of the period, remain in silence for a couple of minutes.
2. Sit comfortably. -- I kneel with a sitting cushion, or sit in a chair, as long as I can plant my feet with my back supported.
3. Time 20 minutes. Use a method where you don't have to check. -- I use a timer. You can record 20 minutes of silence followed by a sound and hit play.
4. Eyes open or closed. -- I keep mine open, unfocused and glancing down slightly. I learned early on that if my eyes are closed I'm more prone to daydream. Open helps keep me more alert. Others prefer eyes closed.
5. Settle briefly, and silently introduce the sacred word as the symbol of your consent to God's presence and action within.
6. Resist no thought; retain no thought; react to no thought. When you realize you are engaged with your thoughts, including sensations and feelings, return ever-so-gently to the sacred word. -- This is what it's all about. You may drift into not needing the word, just "resting in God." Or you may stay in this attachment-surrender loop the whole time.
7. At the end of the period, remain in silence for a couple of minutes.
A strand of gray hair on my child
There are some health conditions that can cause gray hair in children. One such condition is alopecia areata, which causes patches of hair loss on the scalp and other parts of the body. As the hair grows back, it may be gray at first.
Vitamin B12 deficiency can also cause gray hair. This vitamin is found in animal products (such as fish, meat, milk and eggs) but is also added to fortified cereals and multivitamin supplements. Abnormal thyroid hormone levels in the body (either too low or too high) can also cause gray hair. Your pediatrician may perform a blood test if one of these conditions is suspected.
Less commonly, gray hair may be associated with childhood disorders such as vitiligo (which also causes a decrease of pigment in the skin), tuberous sclerosis, neurofibromatosis and Waardenburg syndrome. These disorders run in families and have other symptoms such as seizures, tumors under the skin, and hearing loss.
Vitamin B12 deficiency can also cause gray hair. This vitamin is found in animal products (such as fish, meat, milk and eggs) but is also added to fortified cereals and multivitamin supplements. Abnormal thyroid hormone levels in the body (either too low or too high) can also cause gray hair. Your pediatrician may perform a blood test if one of these conditions is suspected.
Less commonly, gray hair may be associated with childhood disorders such as vitiligo (which also causes a decrease of pigment in the skin), tuberous sclerosis, neurofibromatosis and Waardenburg syndrome. These disorders run in families and have other symptoms such as seizures, tumors under the skin, and hearing loss.
Triangle yoga pose
Hold this position for two to three breaths, and then go to the other side. Work up to holding position for five to six breaths on each side.
With Pilates and yoga, inhale while lengthening the pose, and exhale to fold or exert energy for a deeper stretch.
Quick pep talks help with weight maintenance
Checking in with a nurse every couple of weeks is just as effective for helping people maintain weight loss as an intensive and much more expensive program involving longer sessions with dieticians and exercise trainers, New Zealand researchers report.
After two years of the program, 54% of people in the intensive support group and 84% in the nurse support group said the visits were frequent enough to help them manage their weight, while 70% of those in both groups said they would like to continue receiving support indefinitely. And the average weight loss the women had been able to maintain -- 2 kilograms, or about 4.4 pounds -- was the same in both groups.
After two years of the program, 54% of people in the intensive support group and 84% in the nurse support group said the visits were frequent enough to help them manage their weight, while 70% of those in both groups said they would like to continue receiving support indefinitely. And the average weight loss the women had been able to maintain -- 2 kilograms, or about 4.4 pounds -- was the same in both groups.
Living near trees improves physical, mental and social health
People living in areas with more parks, trees and grass live longer and happier lives, with less violence and improved mental and physical health, according to research presented at the conference of the American Association for the Advancement of Science in Chicago.
A growing number of studies are showing that humans living in settings lacking living plants show physical, psychological and social disorders similar to those developed by other animals that have been removed from their natural habitats.
College students have been found to perform higher on tests of cognitive function if they live in rooms overlooking living plants, while people living far from natural settings demonstrate not only worsened cognitive function, but also impulse control and management of life conflicts. A walk in a park has been proven to reduce hyperactivity in children as much as standard drug treatments.
A growing number of studies are showing that humans living in settings lacking living plants show physical, psychological and social disorders similar to those developed by other animals that have been removed from their natural habitats.
College students have been found to perform higher on tests of cognitive function if they live in rooms overlooking living plants, while people living far from natural settings demonstrate not only worsened cognitive function, but also impulse control and management of life conflicts. A walk in a park has been proven to reduce hyperactivity in children as much as standard drug treatments.
Yoga may soothe breast cancer patients
Yoga can improve the emotional health of breast cancer patients, contends a U.S. study.
Women in the yoga group participated in 75-minute classes in restorative yoga -- a more passive and gentle form of yoga that uses props such as cushions and blankets for support.
After 10 weeks of classes, the yoga participants showed greater improvements in areas of mental health such as depression, positive emotions and spirituality -- feeling calm and peaceful -- than did the women still waiting to begin the yoga program.
The yoga group reported, on average, a 50 percent reduction in feelings of depression and a 12 percent increase in feelings of peace and meaning.
Yoga participants also reported less fatigue than the others, the study found.
Women in the yoga group participated in 75-minute classes in restorative yoga -- a more passive and gentle form of yoga that uses props such as cushions and blankets for support.
After 10 weeks of classes, the yoga participants showed greater improvements in areas of mental health such as depression, positive emotions and spirituality -- feeling calm and peaceful -- than did the women still waiting to begin the yoga program.
The yoga group reported, on average, a 50 percent reduction in feelings of depression and a 12 percent increase in feelings of peace and meaning.
Yoga participants also reported less fatigue than the others, the study found.
Unearthing the benefits of mushrooms
Along with their anti-cancer properties, mushrooms also boast small amounts of several vitamins and minerals. These small wonders are rich in the important minerals selenium, copper, potassium and zinc. They also provide the B vitamins thiamin, riboflavin, niacin and pantothenic acid, which help break down proteins, fats and carbohydrates so they can be used for energy. In addition to these nutritional highlights, crimini and portabella also contain trace amounts of B6 and B12. And mushrooms are the only plant food known to naturally contain high levels of Vitamin D, a vitamin important for bone health.
Secrets to a successful diet
Cut Calories
A study published in the New England Journal of Medicine in February compared four different diet types with one commonality: each had 750 fewer calories than a baseline diet. The results offer convincing evidence that weight loss is strongly related to calorie restriction as opposed to diet type.
Know Your Triggers
Efforts to eat well and eat less are often affected by several factors, including genetics, marketing pressures, finances and time. The trick, he says, it's to understand which triggers derails your diet and learn how to fight that dynamic.
Nutrition Counseling
Attendance "strongly predicted weight loss," a conclusion that has been reached by other research as well. Experts believe consistent counseling and participation in peer support and education groups helps dieters adhere to the guidelines.
Physical Activity
No weight-loss program is complete without an exercise regimen. The most successful individuals do a "crazy amount" of exercise. Most walk 11,000 steps per day, the equivalent of five miles.
Keep Track
Dietitians recommend tracking weight loss with a food diary and daily weigh-ins. Phelan says dieters under-report calorie intake by as much as 30%, which is why it's important to match weight loss (or gain) against a food diary.
Commit to a Long-Term Plan
Rudy Termini, a participant in the NEJM study, says he started shedding pounds in the first few months of the program and reached his goal weight quickly. He credits his success with continued calorie-cutting, vigorous exercise and committing to the two-year-long study.
The Right Environment
A small study in France aimed at school children, for which sporting facilities were built, families were given cooking instruction and walking was promoted. The program was successful, supporting the idea that changing the surrounding environment can be an effective strategy.
Consistency
Many of the individuals who are tracked by the National Weight Control Registry have consistent diets. Many of the successful dieters actually stuck to five or so food types from each category.
A study published in the New England Journal of Medicine in February compared four different diet types with one commonality: each had 750 fewer calories than a baseline diet. The results offer convincing evidence that weight loss is strongly related to calorie restriction as opposed to diet type.
Know Your Triggers
Efforts to eat well and eat less are often affected by several factors, including genetics, marketing pressures, finances and time. The trick, he says, it's to understand which triggers derails your diet and learn how to fight that dynamic.
Nutrition Counseling
Attendance "strongly predicted weight loss," a conclusion that has been reached by other research as well. Experts believe consistent counseling and participation in peer support and education groups helps dieters adhere to the guidelines.
Physical Activity
No weight-loss program is complete without an exercise regimen. The most successful individuals do a "crazy amount" of exercise. Most walk 11,000 steps per day, the equivalent of five miles.
Keep Track
Dietitians recommend tracking weight loss with a food diary and daily weigh-ins. Phelan says dieters under-report calorie intake by as much as 30%, which is why it's important to match weight loss (or gain) against a food diary.
Commit to a Long-Term Plan
Rudy Termini, a participant in the NEJM study, says he started shedding pounds in the first few months of the program and reached his goal weight quickly. He credits his success with continued calorie-cutting, vigorous exercise and committing to the two-year-long study.
The Right Environment
A small study in France aimed at school children, for which sporting facilities were built, families were given cooking instruction and walking was promoted. The program was successful, supporting the idea that changing the surrounding environment can be an effective strategy.
Consistency
Many of the individuals who are tracked by the National Weight Control Registry have consistent diets. Many of the successful dieters actually stuck to five or so food types from each category.
Start with the legs
You know that resistance training is the best way to increase lean muscle tissue, and lean muscle tissue is the best way to increase metabolism. The best thing to do is start with your legs. Here are a few exercises:
Dumbbell Squats
This exercise works all the muscles in the legs including the quads, hamstrings and glutes.
Semi-Straight Deadlift
This exercise works your back and your glutes.
Slow Lunge
This is the mother of all quadriceps exercises!
These three exercises are a simple way to work your legs and begin your strength training routine. It will also jump start your metabolism, increase your strength and shape and tone your body. As always, consult with a doctor or a certified trainer before begin this or any fitness program.
Dumbbell Squats
This exercise works all the muscles in the legs including the quads, hamstrings and glutes.
Semi-Straight Deadlift
This exercise works your back and your glutes.
Slow Lunge
This is the mother of all quadriceps exercises!
These three exercises are a simple way to work your legs and begin your strength training routine. It will also jump start your metabolism, increase your strength and shape and tone your body. As always, consult with a doctor or a certified trainer before begin this or any fitness program.
Vacations good for your mental, physical health
What you should do:
--Don't work so hard to support your family that you have no time to spend with them. There are people outside of work who deserve your attention.
--When you take a vacation, don't take the office with you. Avoid frequent checks of your voice mail and e-mail.
--Prepare to go on vacation so you can be worry-free. Set a budget and save for your vacation. Try not to schedule meetings for the day you return to the job.
--Don't feel guilty for taking time off. You earned it.
--Value your personal life as much as you respect your role as a worker. Make time for family, friends and time alone to think and relax.
--Don't plan a vacation that substitutes other work and stress for your regular work.
--Don't work so hard to support your family that you have no time to spend with them. There are people outside of work who deserve your attention.
--When you take a vacation, don't take the office with you. Avoid frequent checks of your voice mail and e-mail.
--Prepare to go on vacation so you can be worry-free. Set a budget and save for your vacation. Try not to schedule meetings for the day you return to the job.
--Don't feel guilty for taking time off. You earned it.
--Value your personal life as much as you respect your role as a worker. Make time for family, friends and time alone to think and relax.
--Don't plan a vacation that substitutes other work and stress for your regular work.
Organic foods that are worth the cost
If cost is an issue, it is recommended to "go organic" when choosing foods that conventionally are more heavily sprayed with pesticides.
Known as "The Dirty Dozen," these foods are considered best bets, organically: Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, imported grapes, pears, potatoes, spinach and lettuce.
Nonorganic cattle may be fed hormones, although chickens and pigs may not. But in order to be 100 percent organic, cattle must be fed organic feed as well, which is pricey.
The next best thing might be choosing meats coined "natural." While the term "natural" is not regulated, many ranches growing natural beef feed livestock grass rather than corn and are free of hormones and antibiotics.
Organics might be a plus for families who drink a lot of milk, as some studies have found that organic milk contains higher levels of healthier fats and antioxidants, as well as being antibiotic- and hormone-free.
Keep in mind, if you can't remember the entire list, remember the foods with protective peels like citrus, avocado and onion don't necessarily need to be organic because they have their own little coat of armor.
Known as "The Dirty Dozen," these foods are considered best bets, organically: Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, imported grapes, pears, potatoes, spinach and lettuce.
Nonorganic cattle may be fed hormones, although chickens and pigs may not. But in order to be 100 percent organic, cattle must be fed organic feed as well, which is pricey.
The next best thing might be choosing meats coined "natural." While the term "natural" is not regulated, many ranches growing natural beef feed livestock grass rather than corn and are free of hormones and antibiotics.
Organics might be a plus for families who drink a lot of milk, as some studies have found that organic milk contains higher levels of healthier fats and antioxidants, as well as being antibiotic- and hormone-free.
Keep in mind, if you can't remember the entire list, remember the foods with protective peels like citrus, avocado and onion don't necessarily need to be organic because they have their own little coat of armor.
Look closely - Your tofu and soy milk may not be organic
In news that may make supermarket label readers and organic consumers even more wary, a recent report raised serious questions about many brands of soy products.
As part of their study, The Cornucopia Institute created an Organic Soy Scorecard which is a terrific summary of the dozens of producers of soy products, their market area, and an overall rating.
- White Wave and Silk soy products (owned by industry giant Dean Foods) currently source most of their soybeans from China, not the United States.
- Organic certification in China is questionable at best. The USDA only recently visited China for the first time to survey organic soy farms, but on the trip only visited 2 farms, and found rampant and systemic non-compliance with US organic certification standards on those 2 farms.
- Widespread use of the chemical hexane (a neurotoxin) during production. The chemical is used by non-organic producers as a cheap method to separate the soy oil from the protein and fiber.
As part of their study, The Cornucopia Institute created an Organic Soy Scorecard which is a terrific summary of the dozens of producers of soy products, their market area, and an overall rating.
Four fitness tips to get and stay in shape
Do your homework. Check out the gym you are considering. See who their target clients are. See if they offer initial training with staff experienced in boomer-aging concerns. Take some lessons and most of all, listen to your body as to what feels right during/after the workout.
Seek our things that keep you coming back. I'm sure that the most important aspect of exercise is not what you choose, but that you keep going back.
Get a personal trainer. We all have friends that can show us a couple of exercises. But if you are interested in having a balanced program that suits your individual needs, one-on-one training is essential.
A few tips on finding a trainer are as follows:
A few tips on finding a trainer are as follows:
Healthy diet. Healthful grains, fruit, eggs, and yogurt are a great way to start the day. ALWAYS eat a good breakfast! This will help you eat well the rest of the day and reach your ideal weight. Also eat chicken, fish, beans, vegetables, salads and lots of water. Beware of sports drinks, supplements (unless supervised by your doctor), and fad diets. A well balanced meal, lots of water, exercise and rest go a long way. Consistency is key and when you are new to anything, practice makes perfect. This is something you will do the rest of your life. The sooner you start doing it correctly, the sooner you will reap the wonderful benefits.
Seek our things that keep you coming back. I'm sure that the most important aspect of exercise is not what you choose, but that you keep going back.
Get a personal trainer. We all have friends that can show us a couple of exercises. But if you are interested in having a balanced program that suits your individual needs, one-on-one training is essential.
A few tips on finding a trainer are as follows:
A few tips on finding a trainer are as follows:
1. Find the busier trainers. They are usually more sought-after for a reason.
2. Fit trainers exercise themselves regularly. They are usually more effective than an out-of-shape trainer.
3. They are certified, motivating, creative, focused and punctual.
4. They suit your individual needs and personality. It’s called "personal training" for a reason.
Healthy diet. Healthful grains, fruit, eggs, and yogurt are a great way to start the day. ALWAYS eat a good breakfast! This will help you eat well the rest of the day and reach your ideal weight. Also eat chicken, fish, beans, vegetables, salads and lots of water. Beware of sports drinks, supplements (unless supervised by your doctor), and fad diets. A well balanced meal, lots of water, exercise and rest go a long way. Consistency is key and when you are new to anything, practice makes perfect. This is something you will do the rest of your life. The sooner you start doing it correctly, the sooner you will reap the wonderful benefits.
Getting more out of wellness perks
What benefits does your company wellness program offer? It’s worth finding out. Many employees fail to take advantage of perks like discounted gym memberships and financial incentives for staying healthy.
Studies show company incentives really can help you lose weight and get healthier. And the experience of workers at I.B.M. Corp., for instance, suggests that cash incentives can work in the real world. In 2004, the company introduced a rewards program encouraging workers to track their progress in healthful eating, exercise and smoking cessation. In return for making the effort and logging in their results, the employees earn up to $300 in incentives a year.
Studies show company incentives really can help you lose weight and get healthier. And the experience of workers at I.B.M. Corp., for instance, suggests that cash incentives can work in the real world. In 2004, the company introduced a rewards program encouraging workers to track their progress in healthful eating, exercise and smoking cessation. In return for making the effort and logging in their results, the employees earn up to $300 in incentives a year.
Give muscles time to recover, rebuild
A misperception about sore muscles is that the tissue itself is sore. The pain you feel when you are sore is actually localized swelling around the nerve endings corresponding with the muscle.
Do not work sore or fatigued muscles. That inflammation brings nutrients and healing to muscle fibers. Training a single muscle every day will further delay the recovery and rebuilding of the muscle; it may produce short-term growth but will lead to overtraining and fiber damage in the long run.
Do not work sore or fatigued muscles. That inflammation brings nutrients and healing to muscle fibers. Training a single muscle every day will further delay the recovery and rebuilding of the muscle; it may produce short-term growth but will lead to overtraining and fiber damage in the long run.
Tips to keep your kids safe from exercise equipment and cords
1. Do not allow children on or near exercise equipment when it's in use.
2. When not using a machine, unplug it or keep it in a locked room.
3. Do not put furniture near windows, where children could climb up to get to vertical blind cords.
4. Mount cords at least 5 feet above the floor if possible, where youngsters can't reach them.
5. Do not tie loops in a cord, instead use a device to tie it to the sill.
2. When not using a machine, unplug it or keep it in a locked room.
3. Do not put furniture near windows, where children could climb up to get to vertical blind cords.
4. Mount cords at least 5 feet above the floor if possible, where youngsters can't reach them.
5. Do not tie loops in a cord, instead use a device to tie it to the sill.
Free screening, clinic options put wellness within reach
Here are some resources to help you find low-cost or free screenings and care.
* Community health centers offer care on a sliding-scale basis, determined by income. You should be able to find one at www.findahealthcenter.hrsa.gov.
* National Breast and Cervical Cancer Early Detection Program provides referrals to free and low-cost mammograms. Go to www.cdc.gov /nbccedp and click on "free or low cost mammogram and pap tests" to the right of the home page.
* Zero -- the Project to End Prostate Cancer, offers free prostate screenings throughout the U.S; the next date in the L.A. area will be in Costa Mesa in September. (Local hospitals may offer free or low-cost screenings before then.) Call (888) 245-9455 or go to www.zerocancer.org and click "free screenings" in the middle of the home page.
* The Calendar of National Health Observances, hosted by Healthfinder.gov and produced by the U.S. Department of Health and Human Services, lists daily, weekly and monthly health observances. Go to www.healthfinder.gov/nho.
Not all groups offer screenings, but the calendar offers a guide to many health associations in the U.S. and when they're likely to offer such outreach. Contact the groups to find out about free and low-cost screenings.
For example, May is Melanoma/Skin Cancer Screening and Detection Month. Find screening information at www.melanomamonday.org.
* EyeCare America, a project of the American Academy of Ophthalmology, provides free vision screenings and some free care for people who are 65 and older or are younger and at high risk for glaucoma. Risk factors for the condition include a family history of glaucoma, elevated pressure in the eye and being an African American. Call (800) 222-3937 for participating ophthalmologists in your area.
* The Los Angeles Urban League holds monthly breast cancer screenings for low-income women over 40 who qualify and, occasionally, other screenings as well. Check for dates at www.laul.org. Click on "Special Events" and then "Calendar of Events." Or call (323) 299-9660.
* Most hospitals hold free health fairs, including free cholesterol and blood pressure checks, at least once a year. For information, call the community service division of hospitals close to your home or office. The fairs are usually, but not always, held on weekends.
* Although drugstore clinics, such as CVS' Minute Clinic, generally charge for screenings, they occasionally hold free screenings. Check the website of pharmacies near you to see if they offer the clinics.
But double-check about costs before agreeing to a screening test; you don't want to find yourself with an unexpected bill.
* Community health centers offer care on a sliding-scale basis, determined by income. You should be able to find one at www.findahealthcenter.hrsa.gov.
* National Breast and Cervical Cancer Early Detection Program provides referrals to free and low-cost mammograms. Go to www.cdc.gov /nbccedp and click on "free or low cost mammogram and pap tests" to the right of the home page.
* Zero -- the Project to End Prostate Cancer, offers free prostate screenings throughout the U.S; the next date in the L.A. area will be in Costa Mesa in September. (Local hospitals may offer free or low-cost screenings before then.) Call (888) 245-9455 or go to www.zerocancer.org and click "free screenings" in the middle of the home page.
* The Calendar of National Health Observances, hosted by Healthfinder.gov and produced by the U.S. Department of Health and Human Services, lists daily, weekly and monthly health observances. Go to www.healthfinder.gov/nho.
Not all groups offer screenings, but the calendar offers a guide to many health associations in the U.S. and when they're likely to offer such outreach. Contact the groups to find out about free and low-cost screenings.
For example, May is Melanoma/Skin Cancer Screening and Detection Month. Find screening information at www.melanomamonday.org.
* EyeCare America, a project of the American Academy of Ophthalmology, provides free vision screenings and some free care for people who are 65 and older or are younger and at high risk for glaucoma. Risk factors for the condition include a family history of glaucoma, elevated pressure in the eye and being an African American. Call (800) 222-3937 for participating ophthalmologists in your area.
* The Los Angeles Urban League holds monthly breast cancer screenings for low-income women over 40 who qualify and, occasionally, other screenings as well. Check for dates at www.laul.org. Click on "Special Events" and then "Calendar of Events." Or call (323) 299-9660.
* Most hospitals hold free health fairs, including free cholesterol and blood pressure checks, at least once a year. For information, call the community service division of hospitals close to your home or office. The fairs are usually, but not always, held on weekends.
* Although drugstore clinics, such as CVS' Minute Clinic, generally charge for screenings, they occasionally hold free screenings. Check the website of pharmacies near you to see if they offer the clinics.
But double-check about costs before agreeing to a screening test; you don't want to find yourself with an unexpected bill.
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