In This Issue: • How to Prepare for a Doctor Appointment • Working Out with a Personal Trainer • Make Your Own Hot Apple Cider

Preparing to See the DoctorIf your new insurance just kicked in, you’re changing doctors, you’re acting on a New Year’s resolution to take better care of yourself, or you just haven’t been to the doctor in a while, you may be a little rusty on how to get ready for a check-up. These tips from the US Department of Health & Human Services can help.

Bring to your appointment•  A list of questions you want to ask

•  Your health history, including current conditions and past surgeries or illnesses

•  Your family’s health history, including the health conditions of your parents, brothers, and sisters

•  All your current medications, including prescription drugs, over-the-counter drugs, and supplements

•  A friend or family member who can help you listen and understand, if you think it will be helpful

During your appointment•  Go over your list of questions with

your doctor, starting with the most important ones.

•  Listen carefully to the answers and take notes.

•  Explain your symptoms, health history, and any problems you have had with medicines you have taken in the past.

•  Ask follow-up questions during your visit. For example, if you are prescribed medicine, ask about the possible side effects. If a test is ordered, ask what it’s for and what the results will tell you. If a specific treatment is recommended, ask if there are any other options to treat your condition and what you might expect from each.

•  Tell your doctor if you have concerns about being able to follow your treatment plan.

After your appointment•  Follow your doctor’s instructions to fill

prescriptions or make appointments for tests, lab work, or follow-up visits.

•  Call your doctor if you are unclear about any instructions or if you think of more questions.

•  Call your doctor if you have side effects from your medications; if your symptoms get worse; or if you start taking any new medications, including prescriptions from another doctor, over-the-counter drugs, or supplements.

•  Call your doctor to get the results of any tests you’ve had or to ask about test results you don’t understand.

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

January 2013

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about cancer or another serious disease.

2January 2013

The Scoop on SupplementsYou might have heard that dietary supplements can prevent cancer. But the truth is, the jury is still out.

While one recent study suggested that taking a daily multivitamin was linked with a small reduction in cancer risk, the study looked only at older men, most of whom didn’t smoke. It’s not clear what, if anything, the results mean for other people. And other studies have found a higher risk of cancer in people taking certain supplements.

Supplements include vitamins, minerals, herbs, protein powders, botanicals, and other extracts. They are not regulated by the US Food and Drug Administration (FDA), so the ingredients in them aren’t necessarily safe or within non-toxic levels. People who take supplements are at risk of taking more of a nutrient than they need or is even healthy. That’s because, unlike the vitamins and minerals we get through eating food, supplements usually include isolated nutrients, often in much higher doses, and sometimes with different chemical forms.

So far, selenium, vitamin C, folate, and other supplements have not shown any promise in preventing cancer. Studies on a variety of supplements are ongoing, but much more research is needed before researchers can offer solid advice.

ClICk here to read an Expert Voices blog post about supplements.

Portion Control Made Easy

ClICk here for more tips on controlling portion sizes.

The amount of food on our plates has increased over the years. Average portion sizes are now 2 to 5 times as big as they were in the past. For example, 20 years ago, a regular serving of French fries weighed 2.4 ounces and had 210 calories. Today’s typical serving of fries is a whopping 6.9 ounces and 610 calories. That’s important because most people eat and drink more when served more.

Choosing smaller portions can help you lose weight and keep it off.

When eating out:•  Choose a regular single

hamburger at your favorite fast food stop instead of the larger burger or the double burger.

•  Have a small order of fries instead of a large one.

•  Order a small soda or, even better, drink water.

•  Share an entrée with a friend.

•  Save half of your meal and eat it for lunch the next day.

At home:•  Don’t “snack from the bag.”

Instead, place a few chips, crackers, or cookies in a bowl to help keep you from overeating. Or buy single-serving portions.

•  Use half the amount of butter, sour cream, or mayo you usually use – or save even more calories by using low-fat varieties.

ClICk here for more information about supplements during cancer treatment.

Use Caution with At-home Genetic Testing KitsOur DNA, our genetic code, determines our hair color, eye color, whether we can roll our tongues – and even our risk for some types of cancer and other diseases.

Over the past few years, it’s become easier to order genetic tests over the Internet. These tests can be taken at home, then mailed off for the results. But genetic testing is complex. Without proper background information and counseling, it can be hard to understand the full implications of such testing and interpret the results. That could lead to unnecessary fear or even medical procedures.

Also, according to the US Food and Drug Administration (FDA), which regulates the makers of genetic tests, some of these tests are not scientifically proven. Others give results that are only useful if the person has a full medical

work-up. The FDA recommends that the results be evaluated by a doctor or genetic counselor who understands the value of the test and how to best interpret and use the results.

If you are thinking about using an at-home testing kit, talk to a genetic counselor first (some testing companies offer counseling). This will help you decide if testing is right for you and help prepare you for what you might learn.

Antibiotics: Not Always the AnswerIf you or your child has had a cold, flu, or other virus this winter, you may have visited the doctor and expected a prescription for antibiotics. But antibiotics do not help fight viruses. And taking antibiotics when you have a virus may do more harm than good.

According to the Centers for Disease Control and Prevention (CDC), taking antibiotics when they are not needed increases your risk of getting an infection later that resists antibiotic treatment. Over the past decade, overuse of antibiotics has caused many kinds of bacteria to become resistant, which means antibiotics that worked against them in the past, don’t work anymore. It’s important to take antibiotics only when it is necessary to fight a bacterial infection.

Remember:

•  Antibiotics do not cure viral infections or symptoms such as colds, flu, most coughs, bronchitis, sore throats not caused by strep, or runny noses.

•  Taking antibiotics for viral infections will not cure the infections, keep others from catching the illness, or help you feel better.

•  When you are prescribed an antibiotic, take it exactly as the doctor tells you. Finish all the prescribed medicine, even if you are feeling better. If treatment stops too soon, some bacteria may survive and reinfect you.

3January 2013

Working with a Personal TrainerYou’ve made a resolution to work out regularly, but where do you start? A personal trainer can help you assess your goals and develop a plan to achieve them safely. And it might just give you the motivation you need to stay on track throughout the year.

It’s important to choose the right trainer, so make sure it’s someone you feel comfortable with and who has experience in your area of specialty – especially if you are working through an injury or are under a doctor’s care. Many organizations offer certifications for personal trainers, but the International Health, Racquet & Sportsclub Association (IHRSA) recommends working with one certified through an organization accredited by the National Commission for Certifying Agencies (NCAA).

To get the most out of your sessions once you’ve chosen a trainer, create clear, achievable goals, and revisit them often to make sure you’re on track. Be honest about how you’re feeling both mentally and physically throughout the process, so your trainer can adjust your program as needed. Know your exercise plan for the days you’re working alone, and keep yourself accountable.

Remember that exercise is only part of a healthy lifestyle. Support your workout by eating well, drinking plenty of water, and getting a good night’s sleep.

ClICk here to read about the link between physical activity and cancer.

ClICk here to learn more about genetic testing and cancer.

Cinnamon Spice – How Nice! Hot Spiced Cider

2 lemons

2 oranges

7 cups apple cider

5 cups cranberry juice cocktail

4 3-inch cinnamon sticks

2 teaspoons whole allspice

10 whole cloves

2¼-inch piece fresh ginger, peeled and thinly sliced

Using a citrus zester or sharp vegetable peeler, carefully remove the rind from the lemons and oranges.

Avoid peeling the white flesh beneath the rind. Slice the citrus rind into ¼-inch-thick strips.

Combine the rind, cider, cranberry juice, and spices in a large saucepan or Dutch oven. Over medium heat, bring the mixture to a simmer.

Reduce the liquid for 30 minutes.

Strain cider, discarding the solids. Serve warm.

Makes approximately 8 cups. Serves 8.

Approximately 196 calories and 0.2 grams of fat per serving.

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In the Next Issue: • Finding Reliable Health Information Online • All about Gluten • Valentine’s Day Dessert: Pears Hélène

Articles contributed by Kirsten Eidsmoe, Stacy Simon, and Becky Slemons.

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

©2013, American Cancer Society, Inc. No.0115.62

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January 2013

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Cinnamon comes from the bark of trees native to China, India, and Southeast Asia. A popular cooking spice in many cultures for centuries, cinnamon also has a long history of use as a folk or traditional medicine. However, scientific research has not shown that it is effective in any remedies.

It does have a fragrant aroma that blends well with apples and other sweet ingredients. Middle Eastern, African, and Asian recipes often include cinnamon in savory lamb, chicken, and seafood dishes.

Cinnamon bark is used to make powders, capsules, teas, and liquid extracts. Although there are many kinds of cinnamon, Ceylon cinnamon (sometimes referred to as “true” cinnamon) and cassia cinnamon (also known as Chinese cinnamon) are the most familiar.

This Hot Spiced Cider recipe from Celebrate! Healthy Entertaining for Any Occasion calls for cinnamon in the stick form. It’s a perfect treat for a cold winter night.

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