Health, Fitness & Diet

Healthy Living for Women

by Tracee Cornforth

Staying healthy at any age begins with eating a balanced diet, maintaining proper weight, and a regular schedule of physical fitness. In 1996, a report from the Harvard Center for Cancer Prevention concluded that 50% of all cancer risks could be reduced by following a modified diet that contains low- fat, high fiber, and little or no red meat, as well as, through increased exercise, limiting alcohol use, and quitting smoking. Regular exercise and a heart-healthy diet can also significantly reduce a woman's risk of heart disease.

One of the most important things that women can do to maintain optimum health is to visit their gynecologist for annual physical examinations that include a Pap smear for all women beginning at the age of 18 or younger if sexually active. The Pap smear is the only screening tool for cancer that has resulted in a significant decrease in the cervical cancer rate.

There is debate about the age women should begin annual mammograms, however it is generally sometime between the ages of forty and fifty. Breast self-exam should begin as soon girls reach puberty so that it becomes a habit by the time girls reach maturity.

Women from 25 to 64 should have basic screens annually that include height, weight, blood pressure, and after the age of 50 all women should be tested for colorectal cancer.

Tips for Healthy Living

Practice safe sex by always using a condom, unless you are in a long-term monogamous relationship to prevent HPV (the most common cause of cervical cancer) and other sexually transmitted diseases.
Calcium is important for women of all ages--recent studies suggest that calcium supplementation may prevent up to 50 percent of all PMS symptoms including cramps, and daily calcium supplementation is a critical factor in the prevention of osteoporosis after menopause.
Folic acid supplementation significantly reduces the risk of birth defects and should be used by all women considering pregnancy.
Vitamin E 400-800 mg per day is recommended to help menopausal women reduce hot flashes and night sweats, and helps protect the cardiovascular and immune systems.
If you smoke--quit!
Stress plays a key role in many illnesses and finding ways to reduce stress may add years to your life.
The importance of hormonal balance increases for women after the age of thirty and may require the use of over-the-counter or prescription hormone replacement therapy.
Visit your dentist regularly to maintain a beautiful smile and a healthy mouth.
Find ways to incorporate exercise into your daily schedule. If you don't have time for a gym--take a walk or take stairs instead of elevators, garden or do yard work, park your car far from the door, ect.
Drink at least eight, eight ounce glasses of water everyday to help flush impurities from your body and maintain proper hydration.
Always use sunscreen and/ or wear a hat when you are in the sun to protect your skin from possible future skin cancer.
Follow your doctor's recommendations for diet, exercise, and nutrition, as well as his recommendations for routine preventative health care.

50 Easy Ways to Cut 100 Calories (Or More)
Simple swaps for a slimmer, healthier you
Melissa Walker

When it comes to your diet, small changes make a big impact. “The average American gains 1 to 2 pounds a year,” says James Hill, PhD, cofounder of America On the Move and director of the Center for Human Nutrition at the University of Colorado at Denver. That may not seem like a lot, but over time it can really add up. Fortunately, that gain can be prevented by cutting just 100 calories a day. Any of these tiny tweaks will do the trick.

1. Have a lowfat mini-muffin instead of a full-sized muffin Calories saved: At least 110
A typical muffin can pack anywhere from 300 to 600 calories! ÅgIt really is a form of cupcake,Åh says Barbara Capozzi, DO, a certified nutrition specialist affiliated with Hofstra University in Hempstead, New York.

2. Choose 1 1/2 cup fresh grapes instead o f 1/2 cup raisins Calories saved: 125

3. Drink nonfat milk instead of whole Calories saved: 140 (if you drink two glasses a day)

4. Start your meal with a cup of chicken noodle soup instead of French onion soup Calories saved: 340 The melted cheese may be tasty, but itÅfs also why French onion soup has a whopping 420 calories a cup.

5. Swap a 12-oz can of regular cola for diet soda Calories saved: 145

6. Scoop out the inside of a bagel Calories saved: 100 Scooping it out removes about 1Å^3 of the carbs while still retaining the crunchy/soft appeal.

7. Enjoy 12 large cocktail shrimp instead of eating a crab cake Calories saved: 155

8. Order fat-free cream cheese on the side Calories saved: 105 Many delis slather 3 Tbsp of fattening cream cheese onto your bagel. Limit yourself to 1 Tbsp of the fat-free stuff (just 14 calories).

9. Replace 2 chocolate chip cookies with 11 Nilla wafers Calories saved: 140

10. When eating guacomole, skip the tortilla chips and dunk baby carrots instead Calories saved: 110

11. Grill a sandwich with nonstick spray (like Parkay Buttery Spray) instead of butter Calories saved: 100

12. Make salmon salad with celery and lemon instead of tuna salad with mayo Calories saved: 120 The major calorie saver here is skipping the mayo. Choosing salmon (cold-poached or canned) over tuna gives you an omega-3 boost.

13. Opt for roasted chicken instead of fried Calories saved: 120 Four ounces of roasted white meat chicken without the skin has 190 calories, but the same size serving of fried chicken has 310.

14. Dilute your juice Calories saved: 100 to 120 (if you drink two cups a day) Mix 4 oz juice with 4 oz water for some calorie-controlled flavor.

15. Hold the cheese on your sandwich Calories saved: 100

16. When you hit the vending machine, pick a cereal bar instead of a packaged apple pie Calories saved: 100 to 300

17. Eat a whole-wheat English muffin with 1 Tbsp light butter instead of a bagel with 1 Tbsp regular butter Calories saved: 225 Bonus: The fiber will fill you up and help prevent swings in blood-sugar levels, says Elisa Zied, RD, spokeswoman for the American Dietetic Association.

32. Order wine instead of ordering dessert Calories saved: about 475 A 5-oz glass of wine typically has 125 calories, but a restaurant-sized serving of chocolate cake can have more than 600 calories!

33. Treat yourself to a fat-free fudge ice pop instead of a milk chocolate bar Calories saved: 110

34. Order your pizza with half the cheese Calories saved: 100 or more Ask for half the amount of mozzarella on your pie; most places are used to this request, says Helen Thompson, RD, director of America On the Move in Colorado.

35. Have a large baked potato and top it with 1 Tbsp fat-free sour cream instead of eating a medium-sized order of french fries Calories saved: 100 ÅgEat the skin for added fiber,Åh says Gans. ÅgThe more fiber you have, the fuller youÅfll feel.Åh

36. Have spaghetti without meatballs, or just one meatball (instead of three) Calories saved: 180 to 270 An average meatball has 90 calories, so removing just two from your pasta bowl saves 180 calories. Tip: Cut up one meatball into a few pieces so itÅfll last longer.

37. In a restaurant, avoid sauteÅLed dishes; ask for your food broiled plain Calories saved: 100

38. Swap a Philly cheesesteak for a boneless rib-eye steak Calories saved: 300 to 600 Top an 8-oz rib-eye with two onion rings and itÅfs still substantially lighter than a cheesesteak with the works.

39. Use 1 Tbsp mustard instead of 1 Tbsp mayo Calories saved: 100 40Put veggies in your omelet instead of meat Calories saved: 100 Losing just 2 oz of meat saves 100 calories. Try adding a ÅgmeatyÅh vegetable like portobello mushrooms.

40. Put veggies in your omelet instead of meat. Calories saved: 100 Losing just 2 oz of meat saves 100 calories. Try adding a "meaty" vegetable like portobello mushrooms.

41. When eating Mexican, order a taco salad (without any shell) Calories saved: 200 or more

42. Halve the amount of butter you add when making boxed macaroni and cheese Calories saved: 100 (assuming you eat half a box and prepare the whole package using 1Å^8 cup butter instead of 1Å^4 cup)

43. Choose pumpkin pie over pecan pie Calories saved: 250 Pumpkin pie has more fiber and calcium, and itÅfs also got vitamin A, which strengthens the immune system and promotes healthy vision.

44. Top pasta with 1Å^2 cup marinara sauce instead of 1Å^2 cup Alfredo sauce Calories saved: 170

45. Choose a bottle of beer instead of a margarita on the rocks Calories saved: 200 or more Hard liquor has more calories per ounce than beer or wine. Calorie counters should also steer clear of drinks that are mixed with juice, regular soda or sugary syrups.

46. Top pancakes or waffles with 1 cup of strawberries instead of 3 Tbsp syrup Calories saved: 100

47. On a hot day, cool down with 1Å^2 cup sorbet instead of 1Å^2 cup ice cream Calories saved: 130

48. Pick angel food cake over devilÅfs food cake Calories saved: 120 Angel food cake has no fat or cholesterol. The other choice, wellÅcitÅfs not called devilÅfs food cake for nothing!

49. When stir-frying veggies, use 2 Tbsp broth instead of 2 Tbsp oil Calories saved: 235 YouÅfll get extra flavor without extra fat.

50. At the ballpark, go for a hot dog instead of a hamburger Calories saved: about 200

18. Try a white-meat turkey burger in place of a hamburger Calories saved: 115 Or cut even more with a meatless Boca burger. If you go with the turkey burger, remember to ask if itÅfs made with white meat, or make your own, says Keri Gans, MS, RD, CDN, a spokeswoman for the American Dietetic Association.

19. At the movies, leave the butter off popcorn Calories saved: 180 (for a small)

20. Skip the yolks Calories saved: 115 (for two egg whites instead of two eggs)

21. Treat your sweet tooth to 6 cinnamon graham crackers instead of a cinnamon donut Calories saved: 100 or more

22. Start your day with a cup of puffed wheat cereal instead of a cup of granola with raisins Calories saved: 385 ÅgPuffy cereal has more air in itÅ\and fewer caloriesÅ\than dense, crunchy cereals,Åh says Zied.

23. Order a grande (16 oz) Frappuccino Light instead of a regular grande Frappuccino Calories saved: 100 Even better, order regular coffee; add skim milk and artificial sweetener, and itÅfs still only 25 calories.

24. Instead of a candy bar, have a 100-calorie pudding cup Calories saved: 180

25. Split a Snickers bar with a friend Calories saved: 140

26. Warm up your sandwich and eat it open-faced (with just one slice of wheat bread) Calories saved: 100

27. Try a Kudos M&MÅfs snack bar instead of a pack of M&MÅfs Calories saved: 140 These snack bars combine chocolate, crispy rice, oats, nuts and M&MÅfs, and you still save calories over plain M&MÅfs.

28. Leave three bites of protein- or carb-rich food on your plate at each meal Calories saved: 100 or more The calorie count varies depending on what youÅfre eating, but by the end of the day youÅfll have saved at least 100 calories with this technique, says Dr. Capozzi.

29. Measure your chocolate chips instead of eating out of the bag Calories saved: 140 or more ItÅfs easy to eat at least 3 Tbsp of chocolate chips when youÅfre popping them straight from the package. Limit your sweet snack to 70 calories by portioning out a 1-Tbsp serving.

30. Use just 1 Tbsp of olive oil (measure it!) when youÅfre cooking Calories saved: 120 or more Yes, itÅfs healthy for you, but a Tbsp of olive oil has 120 calories and the big bottles pour fast, so you can easily end up using twice as much if youÅfre not paying attention.

31. Skip the bread when youÅfre eating out Calories saved: 150 (for one slice of French bread with butter)