MetroPlus Health News - Winter 2013 | MetroPlus

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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 doctor
PAGE 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 3
adults with high
cholesterol who don’t
have it under control
100,000
The 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.
The Energy You Don’t Need
Energy 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
Sparkling
Avoid 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

MGH-4
Small Steps to
Fight Cancer
Stay ahead of this serious illness.
More ways to
lower your risk
1 . 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: Need
inspiration? 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.
1Make prevention a priority
Two-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.
2Take Screenings Seriously
The American Cancer Society
recommends the following
screenings for adults:
MGH-4
M
T
a
Iol
co
to
m
yo
in
ca
ca
to
vi
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

MGH-5
Med Check
Tips for reviewing your prescriptions
and avoiding side effects.
I
t’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
medications
Clearing 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.
6975_MMF1301NMET.indd 5 1/17/13 12:46 PM

MGH-6
M
W
no
MGH-6
Metroplus can help
Metroplus 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 aﬀect
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 addiction
When 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 out
You 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.
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6975_MMF1301NMET.indd 6 1/17/13 12:46 PM

MGH-7
Men’s Health Matters
What’s your excuse for
not visiting your doctor?
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 man
According 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 Protein
How 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 rancheros
Eggs 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

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MetroPlus Health News - Winter 2013 | MetroPlus