14
7
SAVE YOUR
SKIN
N°
N°
8
GATHER
TOGETHER
SAVOR THE SLAW
9
PUNCH IT,
SPIKE IT,
CLIMB IT
BUTT
OUT
FOR
GOOD
MAKE THE
SWITCH
SUBTRACT ADDED SUGARS
12
N U M B E R
SNORE NO
MORE
0
13
N°
11
Resolve to have a primary care physician in 2014. Go
to find the one for you.
Being sun-smart
may save you from
wrinkles. But it could
also save your life. At
least one American
dies every hour from
skin cancer, accord-
ing to estimates from
the American Cancer
Society. To reduce
your exposure to
cancer-causing rays,
always use sunscreen
and stay out of tan-
ning beds.
Researchers keep discovering more
reasons why eating together as a
family matters. It leads to healthier
meals, for one. And kids who eat
with the family may have better emo-
tional health and enjoy an improved
outlook on life. So set a dinnertime,
turn off the electronics and eat side
by side.
Need new ways to get
more fruits and veggies
into meals? Spice up an old
favorite—coleslaw. Cab-
bage and carrots are tradi-
tional ingredients, but you
can add kale, beets, pine-
apple, jicama, peppers and
squash. Experiment with
a variety of low-fat yogurt
and vinegar dressings.
Has your exercise routine
become too routine? Jazz it
up by adding kickboxing to
your aerobic activity or free
weights to your machine
circuit. You might even try
something altogether new—
a team sport that you’ve
never played (volleyball,
anyone?) or a climb up an
indoor rock wall.
If you smoke, you know by now that it’s bad
for you and that you really should quit. Talk to
your doctor about all the tools available that
can help make you a nonsmoker. Also
check out
.
Looking for a quick way
to lower the fat and
calories in your diet?
Switch to low-fat or
nonfat dairy products.
Evaporated fat-free milk
is a creamy alternative
to whole milk. Reduced-
fat feta and part-skim
mozzarella can take
the place of higher-fat
cheeses.
Snoring may be more
than annoying. It can be a
sign of sleep apnea, which
disrupts your rest and
your oxygen supply. That
can result in mood and
memory problems or lead
to high blood pressure
and heart disease.
Added sugars in foods add extra calories to your
diet. What they don’t contribute is nutrients. Con-
trol weight and health by cutting down on added
sugars—like the ones found in soft drinks, cookies,
sweetened yogurts and even some breads.
Additional sources: Academy of Nutrition and Dietetics; American Academy of Family
Physicians; American Heart Association; Centers for Disease Control and Prevention; National
Institutes of Health
N U M B E R
Number
W I N T E R 2 0 1 4
5
H E A L T H
B E A T
