FOOD FOR BEAUTIFUL SKIN
Modern research has developed a number of effective skin care products to repair damaged skin and maintain a more youthful appearance. But if you're the old-fashioned type who likes to do things the natural way, there are still things you can do to reduce the signs of aging, and they start in your kitchen.

Water is the most overlooked and under-utilized beauty product around. Drinking 8 glasses of water a day will keep your skin hydrated for a fuller, brighter look. Sweating is a great way to clean out the pores and detoxify the skin.

Whole grains help detoxify the body through fiber. Many whole grains also contain Vitamin B, which is found in many anti-aging creams. Vitamin B comes in many forms, which are necessary for healthy skin. One important form is Biotin, found in almonds and peanuts, milk, eggs, yogurt and cheese, along with chicken turkey and beef, kale spinach and cabbage and some fruits.

Salmon contains Omega-3 fatty acids and zinc, which promote new cell growth. Omega-3 fatty acids are also anti-inflammatory and promote healthy circulation.

Dark chocolate (Hooray!) contains high amounts of antioxidants. It also reduces skin roughness and protects from sun damage.

Moderate portions and a healthy diet may be all you need to have beautiful skin for life!

BACK TO NEWS & EVENTS

HEALTHCARE CHECKLIST

The following are general recommendations for health maintenence screenings. Your physician may recommend a different schedule based on your personal medical and family history.

GIRLS  11-26 YEARS OLD

HPV- A 3 dose series

WOMEN  18-40 YEARS OLD

Dental exam every 6 months Breast self-exam monthly Breast exam by a medical provider annually Pelvic exam and PAP smear annually Mammogram baseline between 35 and 40 years old

Eye exam every 1 to 2 years

Physical exam with blood pressure check every 3 years

Skin cancer check every 3 years

Cholesterol test every 5 years (if test is normal)

Tetanus every 10 years

Meningococcal vaccine (recommended for college students or military living in communal housing   like dorms or barracks)

Varicella (chickenpox) given to those who haven’t had chickenpox. *Pregnant women should not get   the vaccine

Hepatitis A two dose series for those with life style indications, including medical workers

Hepatitis B three dose series for those with life style indications, including medical workers

Thyroid test every 5 years beginning at age 35

WOMEN 41-60 YEARS OLD

Dental exam every 6 months Breast self-exam monthly

Breast exam by a medical provider annually

Eye exam every 1 to 2 years for glaucoma, macular degeneration or cataracts

Skin exam for skin cancer every 2 to 3 years

Diabetes screening, especially if BMI is over 25, every 3 years after age 45

Blood sugar test every 3 years

Pelvic exam and cervical cancer screening annually

Rectal exam with test for fecal occult blood annually

Mammogram annually

MMR (measles, mumps, rubella) vaccine for women of childbearing years

TDAP (tentanus, diptheria and pertussis) vaccine every 10 years

Cholesterol test every 3 years (if test is normal)

Physical exam with blood pressure check annually

Colonoscopy every 5 years after age 50 EKG every 3 to 5 years if you have heart disease risk factors Hepatitis A two dose series for those with life style indications, including medical workers

Hepatitis B three dose series for those with life style indications, including medical workers

Bone density scan and osteoporosis screening after the age of 50

Flu vaccine annually

Thyroid test every 5 years beginning at age 35

WOMEN AGES 61 AND OVER:

Dental exam every 6 months

Breast self-exam monthly

Pneumovax vaccine, one time only after age 65

Zoster or shingles vaccine after age 65 if there is no history of shingles

Mammogram annually

Pelvic exam and Pap smear annually

Physical exam with blood pressure check annually

Rectal exam and test for fecal occult blood annually

Eye exam annually

Skin cancer check annually

Cholesterol test annually

Flu vaccine annually

Diabetic screening every 3 years

EKG every 3 to 5 years if you have heart disease risk factors

TDAP (tetanus, diptheria and pertussis vaccine) every 10 years

Colonoscopy every 10 years

Hepatitis A two dose series for those with life style indications, including medical workers

Hepatitis B three dose series for those with life style indications, including medical workers

Thyroid test every 5 years beginning at age 35

BACK TO NEWS & EVENTS

THE NEW DIET MODEL
Gone are the days of starving yourself, eating 3 tiny meals a day, or eating only one food group. New studies show that by listening to your body cues you can lose weight and feel better. Some people are more successful eating several small snacks throughout the day, while others are happier eating 2 or 3 larger meals. The important factor is to select foods with the least amount of calories, and foods that are high volume, low calories. But it's also critical to include some protein and healthy fats. Fat slows down the rate of digestion while protein takes longer to digest than veggies and fruit. As a result, you'll feel full longer and over time lose weight, without being hungry. So listen to what your body is telling you, make healthy food choices, and get ready to rock that bathing suit.

BACK TO NEWS & EVENTS

5 GOOD FATS
By now we all know that a healthy diet must include some fats. But all fats are not the same; some may sabotage our health goals while others help us achieve them. So the big question is, which fats should be included in our diets?

Fish. Fish like salmon, tuna, herring, mackerel and sardines contains omega-3 fatty acids. Most experts recommend 2 servings a week.

Olive oil. Heart-healthy oils such as olive, canola nd peanut are excellent sources of fat. They have been shown to lower bad cholesterol and reduce the risk of heart disease. And it only takes about a teaspoon each day. Overuse will add unwanted calories to your diet.

Avocados. Avocados also help your body absorb more phytonutrients like lutein and beta-carotene. About 1/4 of an avocado is around 75 calories.

Nuts. Almonds, walnuts, pecans and peanuts are full of antioxidantsm, minerals and monounsaturated fat. A 14 year study of 86,000 nurses showed those who are nuts regularly weighed less than those who didn't.

Flaxseeds. Flaxseed is rich in omega-3 fatty acids and fiber, and helps keep blood pressure stable.

 

BACK TO NEWS & EVENTS