Visit us at www.metroplus.org You’re #1 with us!

WIN

TE

R 2

013

WE CARE FOR OUR OWNVISIT US AT WWW.METROPLUS.ORG

FIN

D M

ET

RO

PLU

SH

EA

LTH

ON

HealthNEWSPRSRT STD

U.S. Postage PaidMHP Inc 160 Water St., 3rd Floor

New York, NY 10038Phone: 1-800-303-9626

www.metroplus.org

YOUR KIDS CAN LOVE VEGGIES

PAGE 3

HOW MUCH IS TOO MUCH TO DRINK?

PAGE 5

YOUR NEXT BREAKFAST

PAGE 8

NO MORE EXCUSES,

MEN Put your family first by visiting

your doctorPAGE 7

MGH-16975_MMF1301NMET.indd 1 1/21/13 2:14 PM

2 • GOLDHealthNews

MGH-2

Kids Can love Broccoli

A diet rich in fruits and vegetables can help reduce the risk of obesity

in children. So how do you get your kids to dig into their peas? Follow these tips:

-Offer a choice between at least two vegetables at lunch and dinner. A study presented in the Brain Research Bulletin showed that kids under age 6 ate 80 percent more vegetables when they were given a choice of veggies to eat.

-Try serving veggies first. Hungry children are more likely to eat what’s in front of them.

-Keep a bowl of cut veggies, such as carrots or cucumbers, out for snacking.

-Serve chopped veggies with a healthy dip, such as hummus, dill and Greek yogurt, black or white bean, or guacamole.

-Add vegetables to favorite foods. Try broccoli, spinach or peppers on top of pizza.

-Shred zucchini, pumpkin and carrots and bake them into breads or muffins.

-If your child rejects a vegetable, keep trying, and present it in different forms—raw, steamed, baked, stir-fried or sautéed—to find the ways that your child likes it best.

Health, by the Numbers

-

1 in 6 The number of adults in the u.S. who have high cholesterol and a doubled risk for heart disease.

2 in 3adults with high cholesterol who don’t have it under control

100,000The number of deaths from high cholesterol and high blood pressure each year that may have been prevented by an improved diet, exercise and stopping smoking.

ANTIBIOTICS? NOT ALWAYS!Antibiotics treat bacterial infections, but cannot cure viruses like the cold or flu. Taking an antibiotic when it's not needed can cause bacteria to become stronger and more resistant, prolonging your illness.

The Centers for Disease Control and Prevention recommends against taking unnecessary antibiotics. Your doctor will tell you if you need an antibiotic.

If you want help finding a doctor or making an appointment, call our Customer Services department at 1-800-303-9626.

6975_MMF1301NMET.indd 2 1/17/13 12:46 PM

www.metroplus.org • 3

MGH-3

What Is CO Poisoning?As it gets colder, many of us use additional heat sources in our homes. Just beware of possible carbon monoxide (CO) poisoning.

CO can’t be seen or smelled, but inhaling high levels of the gas can be deadly. Any fuel produces CO when burned. In tight spaces like apartments, CO can easily become trapped.

Symptoms of CO poisoning include headache, nausea, dizziness, chest pain and confusion. If you have these symptoms, open a window for fresh air, turn off your heating device, and seek medical attention. Have a trained professional check your fuel-burning appliances and ventilation.

According to New York City law, landlords are required to provide tenants with a CO detector. Tenants are responsible for maintaining the detector and keeping it in good, operable shape. Kids Can Love Broccoli

The Energy You Don’t NeedEnergy bars and drinks are full of sugar and salt to replenish fuel and electrolytes lost during exercise. But unless you’re a high-performance athlete who’s running marathons, most energy products contain far more sugar and salt than you need.

Replenish instead with water and a banana, which provides sugar and potassium, to balance electrolytes. Other options are coconut water, which contains half the sugar of sports drinks, but also potassium and sodium; and low-fat chocolate milk, whose milk protein and sugar help the body’s muscles rebuild.

Keep That Smile SparklingAvoid costly dental work by being diligent with your oral hygiene, starting by properly brushing your teeth. Here are some simple tips:

Brush at least twice a day, for at least two minutes at a time, and floss at least once daily. Experts suggest flossing before you brush, so your toothbrush removes anything the floss has uncovered.

Using toothpaste, gently brush the front and insides of your teeth in a circular or up-and-down motion (not horizontal).

Aim the toothbrush at a 45-degree angle toward the gum line so the bristles can get underneath the gums, where food and bacteria get trapped.

Brush your molars using a back-and-forth stroke.

Don’t forget: Gently brush your tongue, and rinse. Massage your gums to promote good circulation.

which contains half the sugar of sports drinks, but also potassium and sodium; and low-fat

medical attention. Have a trained professional check your fuel-burning appliances and ventilation.

6975_MMF1301NMET.indd 3 1/21/13 2:01 PM

4 • GOLDHealthNews

MGH-4

Small Steps to Fight CancerStay ahead of this serious illness.

More ways to lower your risk1 . eaT Well: Add more antioxidant-rich foods like dark leafy greens, fruits and vegetables to your diet. The antioxidants will help prevent cancer-causing free radicals from affecting your cells.

2. eXeRCiSe MORe: Needinspiration? Call 311 or visit www.nycgovparks.org/programs to get information about Shape Up NYC. This program offers free fitness classes throughout New York City.

Who should get the HPV vaccine? The human papillomavirus (HPV) is the most common sexually transmitted infection in the United States. While most HPV infections have no symptoms, certain strains can cause cervical cancer. In fact, a vast majority of cervical cancer cases are caused by HPV.

There are now two types of HPV vaccines that help prevent cervical cancer. Because HPV is most common in people in their late teens and early 20s, the Centers for Disease Control and Prevention recommends the vaccine for all girls beginning at age 11 (before they are sexually active). Girls and women ages 12 to 26 who haven’t been vaccinated should get the vaccine. It is also recommended that the HPV vaccine be administered to boys ages 9 to 18 to reduce their likelihood of acquiring genital warts.

C ancer. It’s the word no one wants to hear the doctor say. But in one year alone, more than

1.5 million Americans will be diagnosed with cancer and more than half a million people will die from it. Ignoring cancer won't make it go away. You can lower your chances of becoming a statistic by following a healthy lifestyle and getting recommended screenings.

1 Make prevention a priorityTwo-thirds of all cancers are

related to lifestyle choices. By simply avoiding tobacco you greatly reduce your risk of getting lung, bladder, cervical and kidney cancer.

Exercising, eating well, and maintaining a healthy weight will lower your risk for breast, lung, prostate, colon and kidney cancer.

Add using sunscreen to your list of healthy habits, and you'll also reduce your risk for skin cancer.

2 Take Screenings SeriouslyThe American Cancer Society

recommends the following screenings for adults:

MGH-4

Med Check Tips for reviewing your prescriptions and avoiding side effects.

It’s normal to take an increasing number of prescription and over-the-counter (OTC) medications as you get

older. And if you have a chronic condition, you may already be toting a long list of pills.

When taking any kind of medicine, it’s important to follow your doctor or pharmacist’s instructions. Not doing so can cause harmful side effects that can ultimately lead you right back to the doctor’s office.

Next time you make an office visit, take a few minutes to discuss

CanCeR Type SCReening guideline

Breast Cancer • Mammogram is recommended every one to three years; yearly, if at-risk

• Clinical breast exam should be part of the Annual Preventive Health Care visit, beginning at age 20

• Regular self breast exam beginning at 20

Colorectal Cancer • Beginning at age 50, talk to your doctor about the best screening schedule for you

Cervical Cancer • Pap tests beginning at age 21, regardless of sexual activity

• Women 21 to 29: Pap test every two years• Women over 30: Pap test every three years

after three consecutive normal results

6975_MMF1301NMET.indd 4 1/17/13 12:46 PM

www.metroplus.org • 5

MGH-5

www.metroplus.org • 5

Med Check Tips for reviewing your prescriptions and avoiding side effects.

It’s normal to take an increasing number of prescription and over-the-counter (OTC) medications as you get

older. And if you have a chronic condition, you may already be toting a long list of pills.

When taking any kind of medicine, it’s important to follow your doctor or pharmacist’s instructions. Not doing so can cause harmful side effects that can ultimately lead you right back to the doctor’s office.

Next time you make an office visit, take a few minutes to discuss

your medications and any side effects you may have noticed. Here are a few suggestions to help you prepare for this discussion:

- Write up a list of all your medications, including prescription and OTC (this includes vitamins or supplements), their doses, and how frequently you take them. Or brown bag the bottles and bring them with you.

- Record any noticeable side effects or discomfort, no matter how trivial it may seem at the time.

Your doctor will review this information with you and advise you on what you can do to simplify your medicines and improve the effects on your body. You can even ask your doctor if there are any generic options for your prescriptions. Generic medications can help you save money at the counter and still give you the same medicine that you need.

Safely dispose of medicationsClearing out your medicine cabinet? Then follow these guidelines from the Food and Drug Administration:

1 . Don’t flush medications down the toilet unless the label or patient information instructs you to do so.

2. If the medication cannot be flushed, you can dispose unwanted medications in the trash. First, mix them with undesirable substances like used coffee grounds or cat litter. This will make them unappealing to humans and animals, and prevent misuse.

3. You can also call 311 for information on any drug take-back programs. Visit dontflushyourdrugs.net for more recommended disposal methods in New York state.

CanCeR Type SCReening guideline

Breast Cancer • Mammogram is recommended every one to three years; yearly, if at-risk

• Clinical breast exam should be part of the Annual Preventive Health Care visit, beginning at age 20

• Regular self breast exam beginning at 20

Colorectal Cancer • Beginning at age 50, talk to your doctor about the best screening schedule for you

Cervical Cancer • Pap tests beginning at age 21, regardless of sexual activity

• Women 21 to 29: Pap test every two years• Women over 30: Pap test every three years

after three consecutive normal results

6975_MMF1301NMET.indd 5 1/17/13 12:46 PM

6 • GOLDHealthNews

MGH-6

Men’s Health MattersWhat’s your excuse for not visiting your doctor?

MGH-6

Metroplus can helpMetroplus has a Case Management program

that can help you fight your addiction. please call our Customer Services department to be connected

with a Case Manager, or for information on the available case management programs at 1-800-303-9626 (TTY 1-800-881-2812).

How Much is Too Much?Know when it’s time to ask for help.

Could you have a drinking problem? Ask yourself these questions:

þ does drinking hurt my relationships?

þ does it aff ect my job?

þ do i take risks when i drink, like driving a car?

þ do i often drink just to get drunk?

þ do my loved ones worry about my alcohol use?

If you answered yes to any of these questions, talk to your doctor. He or she can suggest a treatment plan that’s right for you. You can get better, but only if you first open up and ask for help.

Signs of addictionWhen you’re addicted, you are physically and mentally dependent on a substance. Physical signs include changes

in sleeping and eating habits; losing or gaining weight; feeling ill when you stop using the substance; feeling shaky without it; and needing a greater quantity to feel the same high.

Psychological signs you are addicted include mood swings; feeling angry, anxious or depressed; withdrawing from family and friends, except those who also drink; needing a drink to relax or cope; and being disinterested in activities that were once important, like work or school.

Reach outYou may feel like you can stop the addiction by yourself, but the truth is it’s very hard to do without professional help.

Counseling and self-help groups, such as Alcoholics Anonymous, are two treatment options. You can join outpatient treatment programs through a local hospital, or an inpatient program with an addiction facility, which may better fit your needs.

ü

ü

ü

ü

ü

I t’s not uncommon for men to skip routine visits. In fact, half of men between ages 18 and 50 don’t even have a primary

care physician, and one-third haven’t had a checkup in more than a year, according to a 2011 survey commissioned by Esquire magazine.

But the consequences of ignoring your health could be serious. Read on for tips that will help you put away the excuses and take charge of your health.

6975_MMF1301NMET.indd 6 1/17/13 12:46 PM

www.metroplus.org • 7

MGH-7

www.metroplus.org • 7

Men’s Health MattersWhat’s your excuse for not visiting your doctor?

Metroplus can help

Your physician can help you spot and prevent many deadly diseases—including heart disease, cancer, high blood pressure, and diabetes—that do not have symptoms. Waiting to go to the doctor can make any unknown illnesses worse. Simple steps like getting flu shots, checking blood pressure and cholesterol levels, and monitoring your weight can lengthen your life, keeping you around for your family much longer.

I t’s not uncommon for men to skip routine visits. In fact, half of men between ages 18 and 50 don’t even have a primary

care physician, and one-third haven’t had a checkup in more than a year, according to a 2011 survey commissioned by Esquire magazine.

But the consequences of ignoring your health could be serious. Read on for tips that will help you put away the excuses and take charge of your health.

Simply having an open conversation with your doctor about your family history and how often you smoke, drink and exercise can help you identify any issues—even if those concerns are of the romantic variety. Honest communication can lead to action, and action leads to empowerment. That’s something even the strong, silent type (and your partner!) can appreciate.

Let’s be honest, no one enjoys disrobing to be poked and prodded by a near-stranger. And if you’re a man over 50, you are encouraged to start getting prostate exams and colonoscopies—and who finds those any fun? The most important thing you can do is find a doctor who you trust and feel comfortable with. Remind yourself why you’re getting these tests and exams.

It’s important to find a doctor’s office that accommodates your schedule. Choose one close to work or one that is open on weekends. Some doctors encourage email correspondence and allow you to request prescriptions online.

Stand by your manAccording to data from the Centers for Disease Control and Prevention, 70 percent of American women had at least one doctor’s visit in a 12-month period—but only 50 percent of men saw a doctor in the same period. Women, take care of the man in your life by scheduling a check up for him and then joining him for the appointment. Make it a date by enjoying a movie or healthy meal afterward!

“i don’t want to talk about it.”“i don’t want to talk about it.”

“i don’t feel sick.”

“i can’t find the time.”

“exams are so uncomfortable.”

“i don’t feel sick.”

6975_MMF1301NMET.indd 7 1/17/13 12:46 PM

MGH-8

Just Add ProteinHow to get the right amount every day.

P rotein plays a critical role in developing muscles and your brain, and is a fundamental part of all our cells. It provides

the building blocks needed for nearly every part of your body, including blood, cartilage, skin, bones, hair and fingernails. Protein also provides your body with energy, supplying 10 to 15 percent of its needs, and is important for growth and repair.

Adult women should take in 46 grams a day, and adult men should take in 56 grams a day. Most of us get enough protein in our diets to meet this amount. But when you get too much, you may also be getting too many extra calories and fat. Eggs, lean meats, low-fat dairy products, nuts and legumes are healthy ways to get your protein.

Huevos rancherosEggs deliver plenty of protein—enough to help jump-start your day. For lasting energy in the morning, try this dish. Serves 4

INGREDIENTS: - Extra-virgin olive oil- 4 6-inch corn tortillas- 1 15-ounce can low-sodium

black beans - Hot sauce to taste- 4 medium eggs - 1 cup low-fat cheddar

cheese, shredded- 8 slices turkey bacon,

cooked and crumbled- 1 cup jarred salsa

DIRECTIONS: - Lightly oil a skillet and heat

over medium-high heat. Heat each tortilla until soft, turning frequently. Remove and lay on paper towels.

- Adding more olive oil if needed, fry each egg over-easy in the skillet.

- Combine black beans and hot sauce in a small saucepan until heated through.

- Place each tortilla on a separate plate, and divide the bean mixture among them. Top with cheese, a fried egg, crumbled bacon and a dollop of salsa. Serve immediately.

NUTRITION INFORMATION PER SERVING: Calories: 356.8, Saturated Fat: 4.9 g, Polyunsaturated Fat: 2.7 g, Monounsaturated Fat: 4.8 g, Cholesterol: 199.7 mg, Sodium: 768.1 mg, Potassium: 612.2 mg, Total Carbohydrate: 31.6 g, Dietary Fiber: 10.5 g, Sugars: 0.1 g, Protein: 28 g

Published by McMurry/TMG, LLC. © 2013. All rights reserved. No material may be reproduced in whole or in part from this publication without the express written permission of the publisher. The information in this publication is intended to complement—not take the place of—the recommendations of your health care provider. Consult your physician before making major changes in your lifestyle or health care regimen. McMurry/TMG makes no endorsements or warranties regarding any of the products and services included in this publication or its articles.

The Lincoln Medical and Mental Health Center's website features a cookbook called The Senior Cookbook. In it, you'll find a collection of recipes that reflect the diversity of New York City. Visit www.nyc.gov/hhc/lincoln/html/cookbook/cookbook.shtml to discover a new dish!

6975_MMF1301NMET.indd 8 1/21/13 1:57 PM