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RECIPE CORNER Eat Healthy and be Happy
Chicken Milano
2016 CALENDAR
OF EVENTS
June
4
13-19
14 19
20
21-26 Cancer Survivors Day
Men’s Health Week
Flag Day
Father’s Day
Summer Solstice
CNMI Nurses Week
♦ Men’s Health Month
♦ National Safety Month
July 4
Independence Day
10 -12 National Financial Managements Conference
11
World Population Day
17-23 Pretrial, Probation and Parole Supervision Week
24
Parents Day
28
World Hepatitis Day
30
International Friendship Day
30
World Day Against trafficking in Persons
♦ National Parks Month
♦ National Picnic Month
♦ UV Safety Month
“A delicious pasta and chicken dish with garlic, sun-dried tomatoes
and fresh basil. Use the dry packaged sun-dried tomatoes instead
of the tomatoes packed in olive oil. The sauce can be kept, covered,
for one day in the refrigerator; heat again over low heat. Try it with
some crusty bread if desired.”
Ingredients:
1 tablespoon butter
2 cloves garlic, minced
1/2 cup sun-dried tomatoes, chopped 1 cup chicken broth, divided
1 cup heavy cream
1 pound skinless, boneless chicken breast halves
salt and pepper to taste 2 tablespoons vegetable oil
2 tablespoons chopped fresh basil 8 ounces dry fettuccine pasta
Directions:
1) In a large saucepan over low heat, melt butter; add garlic and cook for 30 seconds.
Add the tomatoes and 3/4 cup of the chicken broth; increase to medium heat and
bring to a boil. Reduce heat and simmer, uncovered, for about 10 minutes or until the
tomatoes are tender. Add the cream and bring to a boil; stirring. Simmer over medium
heat until the sauce is thick enough to coat the back of a spoon.
2) Sprinkle the chicken with salt and pepper on both sides. In a large skillet over medium
heat, warm oil and saute chicken. Press on chicken occasionally with a slotted spatula.
Cook for about 4 minutes per side or until the meat feels springy and is no longer pink
inside. Transfer to a board; cover and keep warm. Discard the fat from the skillet.
3) In the same skillet, over medium heat, bring 1/4 cup chicken broth to a boil; stirring
the pan juices. Reduce slightly and add to the cream sauce; stir in basil and adjust
seasonings to taste.
4) Meanwhile, bring a large pot of lightly salted water to a boil. Add fettuccine and
cook for 8 to 10 minutes or until al dente; drain, transfer to a bowl and toss with 3 to 4
tablespoons of the sauce.
Can you guess these
words and expressions?
over
over
over
over
over
bit
1. think twice
2. Tuesday
3. leftovers
4. stepmother 5. yearly checkup 6. little bit
7. crosswalk 8. missing you 9. just between
you and me
pp. 4
COMMUNITY
GET BACK INTO A FITNESS
ROUTINE
BIBLE QUOTES
“I can do all things
through Christ who
strengthens me.”
Philippians 4:13
[email protected]
Always remember, a Happy Life is a Healthy
Life, and a Healthy Life is a Happy Life. Inquire
at our Welcome Center for more details.
(670) 233-4646
JUNE IS MEN’S
HEALTH MONTH!
Regular trips to the doctor are important. So
is watching what MEN eat and getting more
exercise—which is why this month is all about
MEN. The goal of Men’s Health Month is to
raise awareness about preventable health
problems and to encourage early detection and treatment of disease among men and
boys. Here are some quick (and eye-opening) facts:
• Women are 100% more likely than men to visit the doctor for annual exams and
preventive services
Preparation: 10min. / Cooking: 20min.
Tip: Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.
• Approximately 30,000 men in the U.S. die each year from prostate cancer
• 13 million American men have diabetes
• Depression is the #7 cause of death in U.S. men
• Men are more likely to be uninsured than women
Throughout the month, and especially during National Men’s Health Week (from June
13-19, 2016, leading up to and including Father’s Day), share these three important tips
to your friends, family members and community:
• Eat Healthy - Experts recommend starting with small steps such as portion control
(no super sizing) and remembering to eat a healthy breakfast. A diet high in lean
protein sources—at least 12 portions daily—will help keep your appetite satisfied
throughout the day. In addition, opt for plenty of low-sugar, high-fiber fruits, nonstarchy vegetables and healthy fats.
SIMPLE HEALTH TIPS
Garlic
This super-food inhibits
72
known
infectious
agents, including those
that cause the common
cold. Garlic also protects
against ulcers and may help eliminate
metals, such as lead, from the body. A
cornerstone of many cuisines, it’s also
great on its own, roasted and spread on
warm bread.
Source: http://www.wholeliving.com/
• 1 in 2 men is diagnosed with cancer in his lifetime (compared to 1 in 3 women)
• The #1 threat to men’s health is heart disease. Contributing factors are high blood
pressure, obesity and high cholesterol
Puree 1 1/2 cups low-fat
buttermilk, 1 banana, 1
1/2 cups fresh or frozen
berries, and 1/4 cup
honey or agave syrup in
a blender until smooth.
Pour mixture into ice-pop molds and
freeze. Makes 10 pops (75 calories each).
• Get Moving - Regular exercise helps maintain a healthy body weight and supports
cardiovascular health. Other benefits include a better mood, improved sleep and
even improved sexual function. Aim for at least 30 minutes a day, five times a week.
Visit us at:
Marianas Health Building
Suite 103, Ghiyeghi Street,
San Jose, Saipan
Phone: (670) 233-4646
Fax: (670) 233-4648
e-mail: [email protected]
www.marianashealth.com
• Make Prevention a Priority - Because many health conditions can be prevented
or detected early with routine checkups from a healthcare practitioner, men are
encouraged to get regular screenings for blood pressure, cholesterol, blood sugar,
prostate health and more.
Our Subsidiaries:
Phone: (670) 233-4646
Visit our website to register
for a free subscription
of this newsletter, or you
can send us an e-mail at
Introducing the Wellness Cards. Come and
join us now and obtain the ultimate goal of
preventing and/or managing any and further
health issues.
• In 2000 there were fewer than 80 men for every 100 women by the time they
reached age 65 – 74
Banana, Berry,
and Buttermilk Ice Pops
3rd EDITION Vol. II 2016
For June & July
Providing QUALITY and EXPERIENCED health care solutions throughout the Pacific Region
5) Cut each chicken breast into 2 to 3 diagonal slices. Reheat the sauce gently if needed.
Transfer the pasta to serving plates; top with chicken and coat with the cream sauce;
serve.
Source: http://allrecipes.com/
FUNTIME WITH WORDS
healthTALK
www.marianashealth.com
Fax: (670) 233-4648
e-mail: [email protected]
Call us at
EAT MORE
FRUITS AND
VEGETABLES
AS PART OF A
HEALTHY DIET
• Add fruit to your cereal, low-fat or
fat-free yogurt, or oatmeal
• Snack on fruit during the day. Grab
an apple, banana, or some grapes on
your way out the door
• Eat a colorful salad at lunch. Try
mixed greens with tomatoes, carrots,
broccoli, and bell peppers
• Make fruits and vegetables about
half your plate
• Snack on raw veggies with a healthy
low-fat or fat-free dip
• Enjoy your favorite beans and peas.
Add them to salads and low-fat dips
• Eat at least two vegetables with
dinner
• Have fruit for dessert
A Healthy Promo
Pack for our
Hardworking Men
It’s Reigning
Men in June
25% OFF on Annual Membership
Fee with FREE Men’s Health Tool Kit
20% OFF on 3 Months Membership
Fee with FREE Men’s Health Tool Kit
10% OFF on the $20 or $40
Wellness Card with FREE
Men’s Mini Tool Kit
HURRY, Offer is valid only up to June 30, 2016
For more information, please visit our
Welcome center or call us at 233-4646.
You can also visit our website at
www.marianashealth.com and
our
page at www.facebook.com/
marianashealth
Some conditions may
apply. A limited time offer.
Conditions may change
with or without notice. See
Welcome Center for details
CANCER EXPLAINED
What is cancer? Cancer is a disease which occurs when changes
in a group of normal cells within the body lead to uncontrolled
growth causing a lump called a tumor; this is true of all cancers
except leukemia (cancer of the blood). If left untreated, tumors
can grow and spread into the surrounding normal tissue, or
to other parts of the body via the bloodstream and lymphatic
systems, and can affect the digestive, nervous and circulatory
systems.
Tumors (lumps) can be benign or malignant
• Benign tumors are not cancerous and rarely threaten life. They
tend to grow quite slowly, do not spread to other parts of the
body and are usually made up of cells quite similar to normal/
healthy cells. They will only cause a problem if they grow very
large, becoming uncomfortable or press on other organs - for
example a brain tumor inside the skull
• Malignant tumors are faster growing than benign tumors and
have the ability to spread and destroy neighboring tissue. Cells
of malignant tumors can break off from the main (primary) tumor
and spread to other parts of the body through a process known
as metastasis. Upon invading healthy tissue at the new site they
continue to divide and grow. These secondary sites are known as
metastases and the condition is referred to as metastatic cancer
Cancer can be classified according to the following
categories:
• Carcinoma – A cancer that arises from the epithelial cells (the
lining of cells that helps protect or enclose organs). Carcinomas
may invade the surrounding tissues and organs and metastasis
to the lymph nodes and other areas of the body. The most
common forms of cancer in this group are breast, prostate, lung
and colon cancer
• Sarcoma – A type of malignant tumor of the bone or soft tissue
(fat, muscle, blood vessels, nerves and other connective tissues
that support and surround organs). The most common forms
of sarcoma are leiomyosarcoma, liposarcoma and osteosarcoma
• Lymphoma – Lymphoma is a cancer of the lymphatic system,
which runs all through the body, and can therefore occur
anywhere. The two main forms are non-Hodgkin’s which begins
with uncontrolled growth of the - white blood cells -lymphocytes
- of the immune system) and Hodgkin’s lymphoma in which cells
of the lymph nodes become cancerous
• Leukemia - Leukemia is a cancer of the white blood cells and
bone marrow, the tissue that forms blood cells. There are several
subtypes; common are lymphocytic leukemia and chronic
lymphocytic leukemia
There are about 200 known types of cancer. As with most
illnesses cancer is multi factorial, meaning there is no single
cause for any one type of cancer.
•Cancer-causing substances (carcinogens) - Genes are coded
messages inside a cell that tell it how to behave (i.e. which proteins
to make). Mutation or changes to the gene, such as damage or
loss, can alter how that cell behaves. For example, a mutation
may mean that too much protein is made, or that protein is not
made at all. Significantly, there needs to be a number of genetic
mutations within a cell before it becomes cancerous. Something
that damages a cell, changing its behavior and makes it more
likely to be cancerous is called a ‘carcinogen’
•Age – Many types of cancer become more prevalent with age.
The longer people live, the more exposure there is to carcinogens
and the more time there is for genetic changes or mutations to
occur within their cells
•Genetics – Some people are unfortunately born with a
genetically inherited high risk for a specific cancer (‘genetic
predisposition). This does not mean developing cancer is
guaranteed, but a genetic predisposition makes the disease
more likely. For example, women that carry the BRCA 1 and
BRCA 2 breast cancer genes have a higher predisposition to
developing this form of cancer than women with a normal
pp. 2
breast cancer risk. However, less than 5% of all breast cancer is
known to be due to genes. So although women with one of these
genes are individually more likely to develop breast cancer, most
cases are not caused by a high risk inherited gene fault. This is
true of other common cancers where some people have a genetic
predisposition - for example, colon (large bowel) cancer
•The immune system - People who have weakened immune
systems are more at risk of developing some types of cancer. This
includes people who have had organ transplants and take drugs
to suppress their immune systems to stop organ rejection, plus
people who have HIV or AIDS, or other medical conditions which
reduce their immunity to disease
Certain lifestyles and environmental factors are also known
to cause mutations that can cause cancer. Lifestyle and
environmental causes are to a large extent controllable or
avoidable. Examples include:
•Bodyweight, diet and physical activity - Maintaining a healthy
bodyweight, making changes to our diet and taking regular
physical activity could prevent about one in three deaths from
cancer. Many people eat too much red and processed meat and
not enough fresh fruit and vegetables. This type of diet is known
to increase the risk of cancer
•Overweight or obesity - Overweight or obese people have an
increased risk of bowel and pancreatic cancer, probably due to a
tendency towards higher insulin levels. Obesity can also increase
the risk of cancer of the food-pipe (oesophageal cancer), kidney
and gallbladder cancer, as well as breast or womb (uterine) cancer
in women
•Alcohol - Alcohol can increase the risk of a number of cancers,
including mouth, throat (which includes pharyngeal cancer),
laryngeal and cancer of the food-pipe, plus liver, breast and
bowel cancer (in men). Even moderate alcohol intake increases
the risk of cancer
•Tobacco – Tobacco smoke contains at least 80 different cancercausing substances (carcinogenic agents). When smoke is inhaled
the chemicals enter the lungs, pass into the blood stream and are
transported throughout the body. This is why smoking or chewing
tobacco not only causes lung cancer and mouth cancers, but is
also related to many other cancers. The more a person smokes,
the younger they start, and the longer they keep smoking, all
further increase the risk of cancer
•Ionizing radiation – Man made sources of radiation can cause
cancer and are a risk for workers. Prolonged and unprotected
exposure to ultraviolet radiations from the sun which can lead
to melanoma and skin malignancies. Fair skinned people, those
with lot of moles or who have a relative who has had melanoma
or non-melanoma skin cancer, are at highest risk
•Work place hazards - Some people risk being exposed to a
cancer causing substance because of the work that they do. For
example, workers in the chemical dye industry have been found to
have a higher incidence than normal of bladder cancer. Asbestos
is a well known work place cause of cancer - particularly a cancer
called mesothelioma, which most commonly affects the covering
of the lungs (pleura)
•Infection – A proportion of cancers can be caused by infection
with a virus. However, this does not mean that these cancers can
be caught like an infection; rather the virus can cause changes in
cells that make them more likely to become cancerous. Examples
include: Cervical cancer, linked to the Human Papilloma Virus,
primary liver cancer which can be caused by the Hepatitis B
and C virus and lymphomas linked to the Epstein-Barr virus.
Bacterial infections have not been thought of as cancer causing
agents in the past. But studies have shown that people who
have helicobacter pylori infection of their stomach develop
inflammation of the stomach lining, which increases the risk of
stomach cancer
3 ESSENTIAL SUPPLEMENTS FOR SUMMER
Summer is almost here! The weather is warm, the kids will soon be out of school, and
vacation is calling. But all summer travels have one thing in common: they can do a number
on your insides—from occasional constipation to an unexpected bout of heartburn or
indigestion. Here are three must-have supplements that can help safeguard your digestive
system and ease your journey:
• Don’t forget the Probiotics: Changes in your daily routine (including travel) can
upset the healthy balance of bacteria in your digestive tract, which may lead to tummy
troubles and occasional constipation. A daily, shelf-stable probiotic is perfect for
travel and can help maintain a healthy internal balance to support good digestion and
regular elimination. In addition, because up to 80% of your immune system is found in the gut, probiotics supplements help make
sure there are plenty of good bacteria to support healthy immune function away from home
• Natural Heartburn Relief On the Go: Something about being on vacation makes us feel a little braver than usual, and that
includes trying new foods! If your adventurous side experiences occasional heartburn or indigestion, make sure your carry-on
includes a daily digestive enzyme supplement to ensure more complete digestion and help relieve occasional gas, bloating and
indigestion. And for fast-acting, soothing relief from occasional heartburn, try a natural oral spray with soothing botanicals and
herbal extracts
• Daily Detox: No matter where you travel—even if your vacation is a “staycation”—your body is exposed to an overwhelming
number of toxins every day. They are in the air you breathe, in your food and water, and even in many of your personal care
products such as sunscreen. A natural total-body daily detox formula made with gentle whole herbs and nutraceuticals helps
support your natural cleansing channels—including the lungs, liver, lymphatic system, kidneys, skin, blood and bowel (or colon)
to promote healthy digestion, detoxification and elimination
Additional tip: when we’re on the go, we sometimes forget to stay hydrated. Drinking plenty of purified water (at least half your
body weight in ounces daily) is important for regular bowel elimination, but it also nourishes your body’s cells and tissues and even
helps with appetite control.
Things to do with the kids this summer
• Play traditional card games or board games. Board game
nights and trivia nights are popular in bars around the country
• See free or cheap kids’ movies.
• Go to a free concert in the park. It’s a great way to introduce
kids to music and live performance without having to worry
about whether they’ll squirm in their seats.
• Let the kids help you cook. Not only does this sharpen math
skills with school out, but also kids are more likely to eat
healthy meals they help prepare. Plus, they’ll thank you later.
How many young adults do you know who can’t cook and
complain that their parents never taught them?
• Share a hobby or craft. Do you sew, scrapbook, collect coins or
do genealogy? Share that skill with your child or grandchild.
If the child has expressed interest in a topic you haven’t
mastered, do the research and create projects together.
• Take up a sport or pastime as a family. Yoga, karate, bicycling
and hiking are good sports for families to engage in
together. You can stay fit and spend quality time with your
family all at once.
• Go bowling. Bowling lanes nationwide offer free bowling
for kids in summer.
• Visit your town’s free attractions. Smaller, less popular
museums or attractions may seem cheesy to you, but
they’re magic to kids who have never seen them. They often
have much smaller admission fees than the most popular
museums and zoos.
• Give the kids a photography project. Everybody takes
pictures these days. Let the youngsters choose a theme
or subject and take photos all summer. They can then use
those photos in a scrapbook, storybook, collage online
slideshow or gift for relatives or friends.
• Do outdoor movie night. Put up a sheet and watch the film
under the stars while parents and grandparents visit, or vice
versa.
3 MORE GREAT REASONS TO QUIT SMOKING
3) Your Body Can Start to Repair Itself When You Quit Smoking:
Your body starts repairing itself within hours after that last cigarette. You start getting your strength back within a
week to 10 days after you quit. You also get back your sense of smell and taste. Your heart rate and blood pressure
drops almost immediately, and within weeks your circulation and ability to breathe improve dramatically. You’ll
also look better because smoking prematurely ages the skin, causing wrinkles, stains your teeth, fingers, and
fingernails, and causes bad breath.
4) People Will Like You More if You Quit Smoking:
Nearly all workplaces ban smoking from buildings. Some landlords don’t rent to smokers, due to higher maintenance costs and
more expensive insurance rates. Most public events are now smoke-free, and more states and communities are enacting laws to ban
smoking from all indoor public places, including bars and restaurants. A survey of current and former New York City smokers found
that 81 percent agreed that most folks wouldn’t hire a smoker to care for their children, 72 percent thought non-smokers would be
reluctant to date a smoker, and 39 percent believe most people think less of smokers.
5) You’ll Be Saving Money:
Smoking is a very expensive habit. The average smoker spends about $2,200 a year on tobacco use. Just add up all the money you’re
spending on a day’s worth of smokes, then multiply that by 365. Don’t forget to figure in higher health and life insurance rates, as well
as higher health care costs down the line when your habit catches up with you. What reason could you possibly have not to quit?
pp. 3