What is a Portion Size? Finding it hard to determine what a serving or portion size is? Below are some ways you can picture a serving or portion size using everyday objects. Note: hand and finger sizes vary from person to person! These are GUIDES only. The bread, cereal, rice and pasta group 1 cup of potatoes, rice, pasta = is a tennis ball, ice cream scoop 1 pancake = is a compact disc (CD) 1/2 cup cooked rice = is a cupcake wrapper full 1 piece of cornbread = is a bar of soap 1…

Grocery Shopping for Healthy Foods You want to shop healthy, but that trip to the grocery store can be daunting. With so many choices and misleading advertising, it’s hard to know what to put in your cart. We need to decrease obesity in America — and with it, the risks of obesity-related illnesses, including: Diabetes Heart disease Stroke Some cancers Healthy Eating Tips Increasing the "nutrient-dense" foods we eat. That is stop "junk food." Reducing our intake of…

Mood Swings During Menopause Declining estrogen levels associated with menopause can cause more than those pesky hot flashes, it can also make a woman experience the following emotions: Irritability Feelings of sadness Anxiety Difficulty concentrating Fatigue Mood changes Tension If you are feeling irritable and sad there is a good chance it could be related to menopause, but the above listed symptoms are not linked only to menopause but also depression. There are a number…

Complementary and Alternative Therapies Complementary and alternative therapies are medical treatments that are considered nontraditional. They include: Dietary and herbal supplements Acupuncture Chiropractic Massage therapy Biofeedback Homeopathy Eating certain foods that are thought to prevent disease or heal Alternative treatments are often used alone, while complementary treatments are alternative treatments that are used in combination with traditional treatments, such as…

6 Tips to Help you Make Exercise a Lifelong Routine Make short term goals. Big change does not occur over night. With time, you will notice you have improved and made strides toward your target exercise goal. Find an Activity that Fits into your SchedulePick a time of day that you feel the best to exercise. Write it down as you would other appointments. Don’t depend on exercise classes to meet your exercise needs. If you miss the class one day, use that time to take a walk outside or in the…

What is a Hysterectomy? Hysterectomy is the surgical removal of the uterus. It ends menstruation and the ability to become pregnant. Depending on the reason for the surgery, a hysterectomy may also involve the removal of other organs and tissue. A partial hysterectomy is the removal of the upper part of the uterus. A total (or complete) hysterectomy is the removal of the uterus and cervix. A total hysterectomy with bilateral salpingo-oophorectomy is the removal of the uterus, cervix,…

10 Heart Health Tips For Women 1. Know the facts Cardiovascular disease is the number 1 killer of women over age 25 in the United States. 2. Don’t smoke Even one or two cigarettes a day dramatically increases the risk of heart attack, stroke and other serious conditions. 3. Exercise Just 30 minutes of brisk walking reduces the risk of cardiovascular disease and has been shown to reduce the risk of breast cancer, too. 4. Manage your weight Normal body mass index (BMI) ranges from 18.5 to…

Is Colonic Cleansing Safe and Necessary? While it may seem like a recent health phenomenon, the practice of colonic cleansing dates back to the late 19th and early 20th centuries. Dr. James Kellogg promoted “detoxification” therapy by colonic cleansing combined with the use of surgery to achieve better health and well-being. But, by the early 1900s, researchers were disproving many of his unscientific theories, which in turn led the American Medical Association to condemn these practices. By…

March is Colon Cancer Awareness MonthStudies suggest that people can help reduce their risk of colon cancer by living a healthy lifestyle. You have the power to stop colon cancer before it starts!7 steps to reduce colon cancerGet regular colon cancer screenings beginning at age 45. Talk to your doctor about earlier screening if you have a personal or family history of colon cancer or polyps.A diet high in fat, processed foods and red meats increases colon cancer. Limit your consumption of these…

What we eat affects how we feel. Food should make us feel good. It tastes great and nourishes our bodies. When eaten in too little or in excessive quantities, however, our physical appearance can be altered, which can create negative feelings toward food. By learning how to make better choices, you might be able to control compulsive eating, binging, and gaining weight. In addition to better appetite control, you might also experience feelings of calmness, high energy levels, or alertness from…

Why is it so Hard to Talk About Bladder Control? You may feel embarrassed to talk about such a personal thing. Or, like many women, you may feel ashamed about loss of bladder control. But when you learn it’s a medical problem, you know it’s not your fault. Millions of other women have the same problem. Your health care team can help you. Nearly everyone with a bladder control problem can be helped. You need to ask the doctor questions. And the doctor needs to ask you questions. By talking,…

Skin cancer is the most common form of cancer people get in the United States. If not treated, it can be deadly. But if treated early, skin cancer often can be cured. Moreover, by taking a few safeguards, you can greatly reduce your risk of ever getting skin cancer. What is Skin Cancer? Skin cancer is a tumor or growth of abnormal cells in our skin. The most common type of skin cancer is called basal cell carcinoma. Another common skin cancer is called squamous cell carcinoma. These cancers…

Stroke Information: What is a stroke? A stroke, sometimes called a "brain attack," occurs when blood flow to an area in the brain is cut off. The brain cells, deprived of the oxygen and glucose needed to survive, die. If not caught early, permanent brain damage can result from a stroke. How does a stroke occur? There are two types of stroke: Ischemic stroke is similar to a heart attack, except ischemic stroke occurs in the blood vessels of the brain. Clots can form either in the brain’s…

How common are headaches in adults? According to the National Headache Foundation, more than 45 million Americans suffer from chronic, recurring headaches and of these, 28 million suffer from migraines. About 20 percent of children and adolescents also have significant headaches. About 70% of headache sufferers are women. Headaches are the most common cause of absenteeism from work and school. Migraine sufferers lose more than 157 million work and school days annually because of headache…

Hot flashes (or hot flushes) are the most frequent symptoms of menopause and perimenopause. They occur in more than two-thirds of North American women during perimenopause. They occur in most women with induced menopause or premature menopause. What is a hot flash? A hot flash is a momentary sensation of heat that may be accompanied by a red, flushed face and sweating. The cause of hot flashes is not known, but may be related to changes in circulation. Hot flashes occur when the blood…

Conditions of the skin are as varied as the human beings who have them. The condition of your skin is created from a variety of factors, including age, ethnicity, environmental factors including sun exposure level, diet, personal habits, and your family tree (that is, heredity). The information contained here is intended to serve only as an overview of general skin care concerns and should not replace the advice of a skin care professional, or dermatologist. What are the some of the most…

Some risk factors associated with aging and menopause cannot be changed. However, healthy eating can prevent or reduce certain conditions that may develop during and after menopause. What are some basic dietary guidelines during menopause? Eat a variety of foods to get all the nutrients you need. Since women’s diets are often low in iron and calcium, follow these guidelines: Get enough calcium. Eating and drinking 2 to 4 servings of dairy products and calcium-rich foods a day will help…

What vaccinations do I need to have before traveling abroad? Once you decide that your travel plans will take you beyond the US borders, it’s wise to make an appointment with a travel health expert to discuss your general health and immunization needs. Whether or not you will need particular vaccines will depend on several factors, including: Your risk of exposure to diseases in the countries to be visited Your age, current health status, and vaccination history The presence of…

When it comes to the health of your skin, it’s a good idea to be proactive and keep an eye out for dangerous moles. This is especially true if you already have moles on your body, or if you have a family history (a close relative) of moles. In addition to limiting your exposure to sunlight and using sunscreens, examining yourself for moles can allow for early detection and treatment. If you or a close relative have moles, you should examine your body once a month. Most moles are benign…

What is self-image? Self-image is the personal view we have of ourselves. It is our mental image or self-portrait. Self-image is an internal dictionary that describes the characteristics of the self, including intelligent, beautiful, ugly, talented, selfish and kind. These characteristics form a collective representation of our assets and liabilities as we see them. How is self-image developed? Self-image is a product of learning. Parents or caregivers make the greatest contribution to our…