LAST MINUTE TIPS AND TRICKS
Some meat is good for you, but try and stick to these:
Eye of the round roast. A lean 3 ounce serving has 143 calories, 59 milligrams of cholesterol and just over 4 grams of fat. Protective nutrients include vitamins B12 and B6, zinc, niacin, potassium, riboflavin and magnesium.
Top loin steak. One lean 3 ounce serving with fat trimmed contains 168 calories, 65 milligrams of cholesterol and 7 grams of fat. Protective nutrients include vitamins B12 and B6, zinc, niacin, potassium, riboflavin and magnesium.
Lamb foreshank. One lean 3 ounce serving of the meat gives you 159 calories, 88 milligrams of cholesterol and 5 grams of fat. Protective nutrients include vitamin B12, zinc, niacin, riboflavin, magnesium and potassium.
Pork tenderloin. One lean 3 ounce serving contains 139 calories, 67 milligrams of cholesterol, and 4 grams of fat. Protective nutrients include vitamins B12 and B6, riboflavin, zinc and magnesium.
Supplement Smartly
Choose a high quality multivitamin.
Check the expiration date to make sure you will use it all in time.
Add an antioxidant supplement that contains 100 to 400 IU of vitamin E, 250 to 1,000 milligrams of vitamin C, 6 to 20 milligrams of beta-carotene, plus 70 to 100 micrograms of selenium.
Add a calcium supplement or be sure to get enough calcium through your diet. For women over age 50 and men over 65, take a total of 1,500 milligrams per day (1,000 milligrams a day for med aged 60 to 65). Be sure and take calcium in divided doses so that it is fully absorbed.
Buy a product that has equal percentages of the daily value for copper and zinc.
Choose a multivitamin that contains little or no iron.
Take your multivitamin and antioxidant supplements with meals or low-fat snacks to get the full benefit of fat and water soluble vitamins.
Buy dairy products that are fortified with vitamin D.
Do not take doses larger than those recommended by experts or without approval from your doctor.
Don't take calcium and your multivitamin supplement together.
Don't take calcium without checking with your doctor if you are on tetracycline.
Don't over consume magnesium products like certain laxatives, antacids and pain relievers if you have kidney problems.
Don't increase your consumption of supplements without checking with your doctor first, especially if you are on other medications.
Low Calorie Treats To Enjoy
3 Chocolate kisses – 75 calories, 4.5 grams of fat
24 fresh grapes – 81 calories, 0 grams of fat
1 cup fresh strawberries with 1 tablespoon powdered sugar – 86 calories, 0 grams of fat
½ cup of cranberry juice over ice with club soda and an organge slice - 91 calories, 0 grams of fat
5 vanilla wafers – 93 calories, 3 grams of fat
19 pieces of candy corn – 95 calories, 1.9 grams of fat
2 tablespoons low-fat yogurt topped with ½ cup of cherries and 2 teaspoons sliced almonds – 96 calories 3 grams of fat
2 cups air-popped popcorn tossed with 1 teaspoon melted margarine and 1 teaspoon honey - 97 calories, 3.8 grams of fat
½ cup sugar free instant pudding made with skim milk and ½ teaspoon shaved semi-sweet chocolate – 99 calories, 0.6 grams of fat
10 (1 inch) cubes of angel food cake topped with ¼ cup frozen raspberries in light syrup – 100 calories, 0 grams of fat
Health Screenings Are Important!
There are many health insurance programs that cover preventive health care like health screenings. Here are screenings that are important as you age:
Screenings for breast, cervical, vaginal, colorectal and prostate cancer including mammography.
Testing for loss of bone mass, which causes osteoporosis.
Diabetes monitoring and self-management.
Flu, pneumonia and Hepatitis B vaccinations.
Get your blood pressure checked annually.
Check your HDL and LDL cholesterol levels every year.
Get a Pap smear every year.
Use an inexpensive fecal occult-blood test to check for colon cancer.
Have a sigmoidoscopy done at least every three to five years or a colonoscopy done at least every 10 years.
Get a simple blood test to check for diabetes.
Check your skin often for changes to freckles and moles.
Don't just automatically get every test available to you. Discuss with your doctor the positive and negative aspects of certain tests.
Using Indoor Plants To Clean The Air
Lady palm, peace lily, ficus, golden pothos and areca palm are easy to grow, insect resistant and can absorb many of the cancer causing chemicals like benzene, arsenic and formaldehyde found in secondhand smoke and other household pollutants.
A normal houseplant can filter about six cubic feet of air or about the size of a overstuff chair. Position the plant on a table or floor beside your bed or favorite chair to maximize the amount of clean air in your breathing zone.
Don't Get Burned!
American over 65 account for half of all new cases of skin cancer. Damage to the skin doesn't happen overnight but accumulates over years.
Use a sunscreen with an SPF of at least 15.
Look for the UV Index in your local newspaper.
Wear a broad-brimmed hat and sunglasses in the sun.
Conduct a self-exam of your skin once a month looking for any new growths or changes in moles, freckles or birthmarks.
Don't be fooled by clouds. Sunlight and UV rays penetrate the clouds so wear sunscreen even on cloudy days.
Don't forget to apply sunscreen to ears, neck and the back of your hands.
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