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Eat Well to be Well: Triple Berry Salad
Ingredients 6 cups coarsely chopped romaine lettuce 3 cups quartered fresh strawberries 1/2 cup fresh raspberries 1/2 cup fresh blueberrries 1/4 cup cream of coconut 2 tablespoons lemon juice 1 tablespoon water 1 tablespoon Dijon-style mustard 1/2 teaspoon ground ginger Salt Ground black pepper
Directions 1. Place lettuce in a very large bowl Top with strawberries, raspberries, and blueberries. If desired, cover and chill for up to 1 hour. 2. For dressing, in a small bowl whisk together cream of coconut, lemon juice, the water, mustard, and ginger. Season to taste with salt and pepper. If desired, cover and chill until ready to serve. 3. To serve, pour dressing over salad; toss gently to coat.
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Tips and tricks to stay healthy and fit this Summer:
Get Outdoors and Move:
Put on your hat and sunscreen, and adventure to one of our beautiful parks or nature reserves, such as Astwood Park or Spittal Pond Nature Reserve. Just walking 30 minutes a day every day has the ability to increase your cardiovascular fitness, reduce your risk of heart disease and stroke, and decrease body fat.
Eat Well to Reduce Your Cancer Risk:- Limit processed meats (such as bacon, sausage, lunch meats, and hot dogs) and red meat.
- Choose fish, poultry or beans instead of red meat or, if you eat red meat, choose lean cuts and smaller portions
- Eat a wide variety of whole vegetables and fruits each day at every meal
- Choose 100% juice if you drink vegetable or fruit juices
- Limit your use of creamy sauces, dressings, and dips with fruits and vegetables
- Choose whole-grain bread, pasta, and cereals (such as barley and oats) instead of bread, pasta, and cereals made from refined grains, and choose brown rice instead of white rice.
- Limit your intake of pastries, candy, sugar-sweetened breakfast cereals, and other high-sugar foods.
- Limit alcohol intake to no more than one drink per day for women and two drinks per day for men (one drink equals 12 ounces of beer, five ounces of wine, or 1.5 ounces of hard liquor).
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Find Cancer Early.The American Cancer Society reports that half of all men (1 in 2) and one-third of all women (1 in 3) will develop cancer in their lifetimes. Do what you can to avoid becoming a part of these statistics.
Talk to your doctor about recommended cancer prevention vaccines and screenings:
- Children aged 11 or 12 years should get two Gardasil 9 HPV vaccine shots 6 to 12 months apart. If the two shots are given less than 5 months apart - details here.
- Women 21yrs+ to begin regular Pap screening for cervical cancer and to have an annual pelvic exam - details here.
- Women 40yrs+ to receive an annual mammogram for breast cancer detection - details here.
- Men 50yrs+ (45yrs if black or have family history) to receive annual DRE tests and PSA if indicated to spot early warning signs of prostate cancer - details here.
- Men and Women 45yrs+ to begin screening for colorectal cancer - details here.
- At the time of menopause, all women should be told about the risks and symptoms of endometrial cancer - details here.
- Yearly lung cancer screening with a low-dose CT scan (LDCT) for certain people at higher risk for lung cancer who meet the following conditions - details here:
- Are aged 55 to 74 years and in fairly good health and
- Currently smoke or have quit smoking in the past 15 years and
- Have at least a 30 pack-year smoking history.
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7 Stress Fighting Foods to Add to Your Diet
Stress coupled with poor eating habits exacerbates any existing health conditions you may have. Here are the seven foods to stock your kitchen with that can help you beat the negative effects of stress.
1. 100% Whole Wheat Pasta - Pure whole-wheat products naturally contain an amino acid called tryptophan, which is consumed and then converted to serotonin, commonly known as the "feel-good" hormone. Regularly consuming tryptophan found in rich whole grains could offset stress levels by upping serotonin production naturally.
2. Quinoa and Bulgur - Both are chock-full of fiber, which can help you to feel fuller longer. When you’re full, you’re less likely to reach for food like cookies that contain lots of refined sugar. 3. Salmon - Rich in omega-3 fatty acids, which have been linked to decreased levels of anxiety and depression.
4. Chilean Sea Bass and Other Fatty Fish - These fish contain high levels of acids that can reduce stress levels over time. Other fatty fish includes trout, herring, and sardines.
5. Avocado - Rich in B vitamins, avocados are good for stabilizing moods: A good reason to eat more of them!
6. Almonds - High in magnesium which has been shown to decrease stress levels.
7. Raspberries - Loaded with vitamin C which has been linked to a reduction in cortisone levels, helping to alleviate stress.
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Stay Well Bermuda: Get Tested!
To protect the health and safety of Bermuda, the Government has implemented a COVID-19 testing regime, offering free PCR and antibody testing to the general public and are asking citizens to get tested.
For the month of July, the Ministry of Health has partnered with The MarketPlace stores across the island to offer this free service.
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