In This Issue: • Tips for Your Next Mammogram • Plan a Healthy Meeting • Recipe: Golden Cornbread Skillet

What to Know about Getting a MammogramGetting a mammogram every year is important in finding breast cancer early. That’s why the American Cancer Society recommends women age 40 and over get one every year, along with a breast exam by your doctor or nurse and letting your doctor know about any breast changes you find yourself. Whether you’re a mammogram newbie or a veteran, knowing what to expect may help you navigate the process more smoothly.

Where to go: Find a center that specializes in mammograms. The US Food and Drug Administration certifies mammogram facilities that meet high professional standards of quality and safety. Ask to see the FDA certificate if one isn’t posted near the receptionist’s desk when you arrive. And when you find a facility you like, stick with it. Having all your mammograms at the same facility will make it easier for doctors to compare images from one year to the next.

When to schedule: It’s best to schedule your mammogram for the week after your menstrual period. Your breasts won’t be tender or swollen, which means less discomfort during the X-ray and a clearer picture.

What (and what not) to wear: Wear a two-piece outfit because you will need to remove your top and bra. Do not apply deodorant, antiperspirant, powder, lotion, or ointment on or around your chest on the day of your mammogram. These products can appear as white spots on the X-ray. Instead, bring these items to your appointment and use them after the test.

What to expect: The entire procedure takes about 20 minutes. Each breast is compressed for a few seconds while 2 or more X-ray pictures are taken. Flattening the breast tissue, while uncomfortable for some women, provides a clearer view of the breast and lessens the amount of radiation needed to take an X-ray picture.

Getting the results: You should get your results within 30 days. If you don’t, you should call to ask about them. If doctors find something suspicious, you’ll likely be contacted within a week to take new pictures or get other tests. But that doesn’t mean you have cancer. A suspicious finding may just be dense breast tissue or a cyst. Other times, the image just isn’t clear and needs to be retaken. If this is your first mammogram, your doctor may want to look at an area more closely simply because there is no previous mammogram for comparison.

What you pay: Under the Affordable Care Act, Medicare and almost all private insurance plans now cover annual mammograms, with no co-pay or other out-of-pocket costs. Medicaid also covers mammograms. For uninsured or low-income women, free or low-cost programs are available. Some programs are held during National Breast Cancer Awareness Month in October, while others are offered year-round. Call the American Cancer Society at 1-800-227-2345 to find a program near you.

ClICK on this symbol throughout this e-newsletter for links to interactive simple solutions.

October 2012

ClICK here

to read the American

Cancer Society’s complete

recommendations for early

detection of breast cancer.

2October 2012

Plan a Healthier MeetingCreate an atmosphere of productivity, high energy, and health at your next meeting. Show your employees or members of your organization that you value a healthy lifestyle by making smart food choices available and by encouraging activity breaks throughout the day. Eating well and remaining active can lower the risk for conditions like obesity, heart disease, type 2 diabetes and cancer, and it can help keep minds sharp and focused for a more efficient and productive meeting.

Here are some tips to get you started:

•  Studies show eating breakfast helps people concentrate and perform complex tasks. Good choices for a morning meeting include fresh fruit, whole-grain bagels or mini-muffins with reduced-fat cream cheese, high-fiber cereals, and low-fat yogurt.

•  Offer skim milk in addition to half-and-half for coffee and tea.

•  High-protein foods help minds stay alert. Offer low-fat, high-protein options for lunch, such as grilled chicken salad, lean turkey breast, or hummus with pita bread.

•  Include a vegetarian alternative to all meals.

•  During breaks, offer 100% fruit and vegetable juices, vegetables with low-fat dip, pretzels, nuts, and popcorn.

•  Stock vending machines with healthier choices such as dried fruit, nuts, sunflower seeds, baked chips, animal crackers, and low-fat cereal bars.

•  Take activity breaks. Put on some music and demonstrate stretching exercises that can be done while seated.

•  Encourage participants to go for short walks while they have discussions.

Preventing Suicide

More than 30,000 people in the US commit suicide every year, according to the National Institute of Mental Health. Suicide is usually related to serious depression, other mental disorders, alcohol or other substance abuse, or a combination of these. People may consider suicide when they feel hopeless and can’t see any other solution to their problems.

According to the US Department of Health and Human Services, the following are warning signs that you or someone you care about should get help:

•  Threatening to hurt or kill oneself or talking about wanting to do it

•  Looking for ways to kill oneself by seeking access to firearms, available pills, or other means

•  Talking or writing about death, dying, or suicide when these actions are out of the ordinary for the person

•  Feeling hopeless

•  Feeling rage or uncontrolled anger or seeking revenge

•  Acting reckless or engaging in risky activities—seemingly without thinking

•  Feeling trapped—like there’s no way out

•  Increasing alcohol or drug use

•  Withdrawing from friends, family, and society

•  Feeling anxious, agitated, or unable to sleep or sleeping all the time

•  Experiencing dramatic mood changes

•  Seeing no reason for living or having no sense of purpose in life

Many people who have suicidal thoughts can be successfully treated with therapy and medication. If someone talks about suicide or attempts suicide, you should take it seriously. Urge them to get help from their doctor or the emergency room, or call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). It is available 24 hours a day, every day. You may call for yourself or for anyone you are concerned about.

ClICK here for information on Meeting Well, a planning tool offered by the American Cancer Society to help companies organize meetings and events with good health in mind.

Freshman 15: Fact or Fiction?All-you-can-eat dining hall meals, added stress, less time to exercise, and late-night snack-and-study sessions can add extra pounds to many new college students. But the storied “freshman 15” is a bit of an exaggeration. Studies show that students actually gain an average of 3 to 10 pounds during their first 2 years of college, most of it during the first semester of their freshman year.

Some weight gain is normal as young bodies grow and metabolisms slow down. But exceeding a healthy weight can make high blood pressure, high cholesterol, breathlessness, and joint problems more likely. And unhealthy eating and exercise habits can set you up for more serious problems later in life, including obesity, heart disease, type 2 diabetes, and cancer.

Making smart eating and lifestyle choices now can have lifelong benefits:

•  Get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week.

•  Keep healthy snacks like fruit and vegetables in your room.

•  Replace empty-calorie soft drinks with water or skim milk.

•  Limit how much alcohol you drink.

•  Eat smaller portions during meals.

•  Don’t use smoking to curb your appetite – it makes exercise more difficult and leads to serious health problems.

•  Get enough sleep. Studies have linked adequate sleep to healthy weight maintenance and stress reduction.

Flying DiscsThe Frisbee was invented and patented more than 50 years ago, popularizing a form of recreation for college students, children, and fun-lovers all over the world. Today, many companies make their own versions of the flying disc. Games played with the toy, including golf, Ultimate, and Freestyle, have evolved into full-fledged sports with leagues, tournaments, and national rankings. But you don’t have to be a world-class player to have fun throwing around a flying disc while getting some good, healthy exercise.

The makers of the Frisbee recommend these games for beginners:

•  Throw the disc at a target, and try to get it as close as possible.

•  Play tag by hitting opposing players below the knees with the disc.

•  Set up targets like bowling pins and knock them down by throwing the disc.

Sports and active play are fun ways to increase the amount of physical activity in your life. Being active helps reduce your cancer risk by helping improve your weight, your hormone levels, and the way your immune system works. It helps you reduce your risk of heart disease and diabetes, too.

High Heels and Your HealthFor a lot of women, there’s just something delightful about shopping for a new pair of shoes. But if the shoes have high heels, the thrill may be short-lived. Walking in high-heeled shoes can cause pain and injury to the feet, legs, and back, foot experts say.

Wearing high heels changes the way you walk, which can contribute to back pain, bunions, and hammertoes. Heels higher than 2 inches increase stress on the knees. They can also cause foot and ankle swelling, nerve damage, and pain in the heels and balls of the feet. And the damage may be long-term.

So, how is a smart woman supposed to make stylish shoe choices? Low heels and flats can be fashionable, too, and they’re probably the safest bet. But to wear high heels as safely as possible, follow these common-sense tips from medical experts:

•  Look for wider heels that distribute the pressure.

•  Make sure they fit with plenty of room to wiggle your toes.

•  Go shopping at the end of the day when your feet are at their largest.

•  Measure your feet regularly; they may get bigger over time.

•  If the shoes pinch even a little in the store, don’t buy them (no matter how cute they are). The discomfort will only get worse.

3October 2012

ClICK here to discover more ideas for incorporating active play into your life.

ClICK here for the complete American Cancer Society guidelines on nutrition and physical activity.

4

In the Next Issue: • Adult Vaccination Checklist • Be Kind to Your Back • Recipe: Baked Sweet Potato Wedges

Articles contributed by Stacy Simon and Melissa Weber.

All content for HealthyLiving is provided by the American Cancer Society.

©2012, American Cancer Society, Inc. No.011534

To sign up for this e-newsletter, please ClICK here. To learn more about American Cancer Society programs, services, and upcoming events, please call 1-800-227-2345 or visit cancer.org.

October 2012

ClICK here to donate to the American Cancer Society.

Corn has been a staple food of native people in North and South America for thousands of years. Once dismissed as a starch with little nutrition value, it’s earning new respect as a good source of thiamin, folate, and vitamin C.

When purchasing fresh corn, choose ears with green husks, fresh silks, and tight rows of kernels. Refrigerate with husks on for use as soon as possible or within 1-2 days. A healthy way to eat corn is to grill, boil, or steam it, or add it to salads, soups, and relishes. Just go easy on the butter.

And be sure to try our healthy version of cornbread from The American Cancer Society’s Healthy Eating Cookbook.

All-American Corn

Golden Cornbread Skillet

Butter-flavored cooking spray

2 cups self-rising cornmeal mix

2 tablespoons sugar

1 tablespoon brown sugar

1½ cups 1% milk

1 egg, beaten

1 tablespoon canola oil

½ red pepper, diced

1 15-ounce can corn, drained

8 ounces fat-free cream cheese

ClICK here to order this and other great books from the American Cancer Society bookstore.

Preheat oven to 425 .̊ Spray a cast-iron skillet or an 8 x 8-square baking dish with cooking spray. In a medium bowl, mix cornmeal, sugars, milk, egg, and canola oil until well blended. Stir in pepper, corn, and cream cheese. Pour into skillet and bake for 25 minutes until golden brown. Makes 8 servings.

Approximately 230 calories and 4.5 grams of fat per serving.