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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