QUEENSHEALTH CENTER

37-11 Queens BlvdLong Island City, NY 11101

(718) 361-5100

HARLEMHEALTH CENTER

133 Morningside Ave.New York, NY 10027

(212) 923-2525

BROOKLYNHEALTH CENTER

68-80 Schermerhorn StreetBrooklyn, NY 11201

(718) 858-7200

MIDTOWNHEALTH CENTER

773-775 9th Ave (Off 52nd St.)

New York, NY 10019(212) 586-1550

14 PENN PLAZADental Only

34th & 8th AveNew York, NY 10019

(212) 563-0095

Women’s Health WeekA Funds Health & Wellness Event

Monday October 24th

- October 28th

Time 9:00 AM – 5:00 PM

Screenings available for:

•High Blood Pressure

•Breast Cancer

•Diabetes

•HIV/VIH

Support Family Health! All eligible

members & their enrolled family are welcome!

Relax Your Mind,

Strengthen Your Body

18+ years of age? Go online to set appointments, see non-sensitive lab results & more…WWW.HAPPYHEALTHYME.ORG

Women’s Health

Week presents

WELCOME TO WOMEN’S HEALTHAWARENESS WEEK 2016!

Learn to relax and keep yourself healthy!

This annual event offers information on important Women’s Health Issues and an opportunity for you to obtain screening exams for these and other common female health concerns. You may also visit our Dental Center to receive a screening for oral cancer and schedule an Annual Dental Check-up.

You will receive a General Assessment today! If any screening exams are required they may be done today or scheduled for a later date because some screenings may need special preparation or more time than you have today. If that happens, you will receive instructions and an appointment for when you should return to the Health Center or specialist for the screening exam.

Create a free, secure patient portal account for WWW.HappyHealthyMe.ORG & review your non-sensitive lab results on your mobile device, then discuss them with your Primary Care Provider. Appointments can be made through WWW.HappyHealthyMe.ORG to review your labs /follow-up.

Completing your patient portal account this week, will automatically enter you into a raffle.

Thank you for participation in Women’s Health Week and remember to find healthy ways to RELAX!

-Your Health Center Staff

Check Non-Sensitive Lab Results,Make Appointments & More!

SELF-REGISTRATION NOW OPEN!English & Español

WWW.HappyHealthyMe.ORG/start

Read the easy steps on WWW.HappyHealthyMe.ORG/start

❶ Confirm your IDENTITY

❷ Patient MATCH: Your ID must exactly match our records!

❸ COMPLETE the I NEED AN ACCOUNT section

20 ways to relax & relieve stress in just five minutes or less!

1. Sip Green Tea. Instead of turning purple withrage, get green with a cup of herbal tea. Green teais a source of L-Theanine, a chemical that helpsrelieve anger..

2. Nosh on Chocolate. Just a square (about 1.4ounces) of dark chocolate regulates levels of thestress hormone cortisol and stabilizesmetabolism.

3. Slurp Some Honey. Replace stress withsweetness and try a spoonful of honey. Besidesbeing a natural skin moisturizer and antibiotic,honey also provides compounds that reduceinflammation in the brain, meaning it fightsdepression and anxiety.

4. Bite into a Mango. Take a tropical vacationwithout leaving the desk chair. Mangoes packs acompound called linalool that helps lower stresslevels.

5. Chew Gum. Minty, fruity, or bubble-gumflavor, a stick of gum is a surprisingly quick andeasy way to beat stress. Just a few minutes ofchewing can actually reduce anxiety and lowercortisol levels.

6. Munch a Crunchy Snack. Eat a handful oftrail mix or a small bag of celery sticks.

7. Meditate. No need to go on a retreat to themountains—find a comfortable spot in a quietplace, concentrate on your breath, and feel thoseanxieties start to disappear.

8. Lay Your Head on a Cushion or Pillow. Ifyou’ve got a pillow, lay your head down for a fewminutes and imagine the pillow is a spongesucking up all your worries.

9. Remember to Breathe. Slow, deep breathscan help lower blood pressure and heart rate.

10. Try Progressive Relaxation. Just squeeze,release, and repeat. Progressive relaxationinvolves tensing the muscles in one body part ata time to achieve a state of calm.

11. Count Backward. When worries are runningrampant, try slowly counting to 10 and then backagain to calm down.

12. Use Creative Visualization. Littledaydreams, also known as “creativevisualization,” involve thinking of something thatmakes us feel happy. It’s an instant mood booston hectic days when we’re feeling tense.

13. Close Your Eyes. Take a quick break from abusy office or a chaotic household by justlowering your eyelids. It’s an easy way to regaincalm and focus.

14. Give Yourself a Hand Massage. Carry someluxurious lotion and start kneading the base of themuscle under the thumb to relieve stress in theshoulders, neck, and scalp.

15. Try Acupressure. Acupressure’s a kind oftouch therapy that works by balancing thecirculation of fluids and energies in the body. Usethe thumb and forefinger to massage the soft areabetween the thumb and index finger of the otherhand.

16. Rub Your Feet over a Golf Ball. You canget an impromptu relaxing foot massage byrubbing your feet back and forth over a golf ball.

17. Squeeze a Stress Ball. It’s an easy, portable,and non-violent way to relieve tension.

18. Drip Cold Water On Your Wrists. Whenstress hits, head for the bathroom and drop somecold water on your wrists and behind yourearlobes. There are major arteries rightunderneath the skin, so cooling these areas canhelp calm the whole body.

19. Brush Your Hair. Running a brush throughyour hair or knitting can cause the body to relax.

20. Be Alone. Not everyone needs a cabin thewoods, but five minutes of alone time can helpyou collect your thoughts and clear your head.

U.S. Department of Health and Human ServicesCenters for Disease Control and Prevention

Tips for a Safe and Healthy LifeTake steps every day to live a safe and healthy life. Eat healthy.

• Eat a variety of fruits, vegetables, and whole grains every day.• Limit foods and drinks high in calories, sugar, salt, fat, and alcohol.• Eat a balanced diet to help keep a healthy weight.

Be active. • Be active for at least 2½ hours a week. Include activities that raise your

breathing and heart rates and that strengthen your muscles.• Help kids and teens be active for at least 1 hour a day. Include activities

that raise their breathing and heart rates and that strengthen theirmuscles and bones.

Protect yourself. • Wear helmets, seat belts, sunscreen, and insect repellent.• Wash hands to stop the spread of germs.• Avoid smoking and breathing other people’s smoke.• Build safe and healthy relationships with family and friends.• Be ready for emergencies. Make a supply kit. Make a plan. Be informed.

Manage stress. • Balance work, home, and play.• Get support from family and friends.• Stay positive.• Take time to relax.• Get 7-9 hours of sleep each night. Make sure kids get more, based on

their age.• Get help or counseling if needed.

Get check-ups. • Ask your doctor or nurse how you can lower your chances for health

problems based on your lifestyle and personal and family health histories.• Find out what exams, tests, and shots you need and when to get them.• See your doctor or nurse as often as he or she says to do so. See him or

her sooner if you feel sick, have pain, notice changes, or have problemswith medicine.

CS115665

EARLY DETECTION IS IMPORTANT!Cancer is a disease in which cells in the body grow out of control. When cancer starts in the breast, it

is called breast cancer. Except for skin cancer, breast cancer is the most common cancer in American

women.

Breast cancer screening means checking a woman’s breasts for cancer before she has any symptoms.

A mammogram is an X-ray picture of the breast. Mammograms are the best way to find breast cancer

early, when it is easier to treat and before it is big enough to feel or cause symptoms.

Most women who are 50 to 74 years old should have a screening mammogram every two years. If

you are 40 to 49 years old, or think you may have a higher risk of breast cancer, ask your doctor

when to have a screening mammogram.

Some things may increase your risk

If you have risk factors, you may be more likely to get breast cancer. Talk

to your doctor about ways to lower your risk and about screening.

Reproductive risk factors • Being younger when you had your first menstrual period.

• Never giving birth, or being older at the birth of your first child.

• Starting menopause at a later age.

• Using hormone replacement therapy for a long time.

Other risk factors

• Getting older.

• A personal history of breast cancer, dense breasts, or some other

breast problems.

• A family history of breast cancer (parent, sibling, or child).

• Changes in your breast cancer-related genes (BRCA1 or BRCA2).

• Getting radiation therapy to the breast or chest.

• Being overweight, especially after menopause.

Symptoms Some warning signs of breast cancer are—

• A lump or pain in the breast.

• Thickening or swelling of part of the breast.

• Irritation or dimpling of breast skin.

• Redness or flaky skin on the breast.

• Pulling in of the nipple or pain in the nipple area.

• Fluid other than breast milk from the nipple, especially blood.

• A change in the size or the shape of the breast.

Other conditions can cause these symptoms. If you have any signs that worry you, call your doctor right away.

PLEASE DON'T WAIT FOR

SYMPTOMS!

GET YOUR MAMMO TODAY WHILE YOU ARE

HERE IN THE HEALTH CENTER!

Keep ahealthy weight,especially after

menopause.

Limit alcoholic drinks to

one per day.

Get at least4 hours of exercise

each week.

Lifestyle

Motherhood

Having childrenafter age 35 ornever having

children.

Not breastfeeding your babies.

Having one or more of these risks doesn’t mean you’ll get breast cancer. Also, some women have breast cancer even when they don’t have any of these risks. So, talk to your doctor about what you can do to lower your risk, and the right screening for you.

Hormones

If you’re takinghormone replacementtherapy (HRT), ask your

doctor if you need it.

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Some types of HRT increase your riskfor breast cancer and can cause “dense breasts”

(more breast tissue than fat tissue). Dense breasts increase your risk for

breast cancer and make it harder for a mammogram to find cancer.

Startingyour period

beforeage 12.

Startingmenopause(the “changeof life”) after

age 55.

Menstruation

Radiationtreatment to

the chest area.

Breast canceror certain otherbreast problems

in the past.

Gettingolder.

Other Risk Factors

Changes in the BRCA1 or BRCA2 genes related to

breast cancer.

Relatives withbreast cancer or ovarian cancer at a young age.

Family History & Genetics

Many things can increase the chance that you’ll get breast cancer. They’re called risk factors. Some things you can change. Others you can’t.

Protect Yourself Breast Cancer

For more information, visit www.loveisrespect.org

Is This Abuse?

Dating abuse is a pattern of destructive behaviors used to exert power and control over a dating partner. While we define dating violence as a pattern, that doesn’t mean the first instance of abuse is not dating violence. It just recognizes that dating violence usually involves a series of abusive behaviors over a course of time.

Warning Signs of AbuseBecause relationships exist on a spectrum, it can be hard to tell when a behavior crosses the line from healthy to unhealthy or even abusive. Use these warning signs of abuse to see if your relationship is going in the wrong direction:

o Checking your cell phone or email without permissiono Constantly putting you downo Extreme jealousy or insecurityo Explosive tempero Isolating you from family or friendso Making false accusationso Mood swingso Physically hurting you in any wayo Possessivenesso Telling you what to do

NEW YORK STATE OFFICE for the PREVENTION of DOMESTIC VIOLENCE

For help or more information, call:

1-800-942-6906 English

1-800-942-6908 Spanish 24 / 7

Extreme jealousy and possessiveness are not signs of love. They are signs

of control, and they can lead to emotional and physical abuse.

If it doesn’t feel right, it probably isn’t.

In NYC call 311.

Oficina para la Prevención de la Violencia Doméstica del Estado de Nueva York

Si necesitas ayuda o más información, llama al:

1-800-942-6906 inglés

1-800-942-6908 español 24 / 7

Ser extremadamente celoso y posesivo no es un signo de amor. Es un signo de control, y puede derivar

en abuso emocional y físico.

Si no te parece bien, probablemente no lo sea.

Spanish

En NYC llame al 311.

Cardiovascular Series – Cholesterol

Setting and Meeting HealthyEating Goals

Learn about Food Labels and Serving SizesGrocery stores are filled with many foods. It can be hard to knowwhat foods are healthy. That’s why you should learn to read foodlabels. You should also learn about serving sizes, or the right amountsof foods you should eat. These things will help you set and meethealthy eating goals.

Understanding Food Labels1

Here is a sample food label. The tips next to the label explain how toread it.

Start here.

Check thetotal caloriesper serving.

Limit thesenutrients.Foods that supply5% or less ofthese nutrientsare good.

Get enough ofthese nutrients.High-fiber foodsare good.

Nutrition FactsServing Size 1 slice (47g)Servings Per Container 6

Amount Per ServingCalories 160 Calories from Fat 90

% Daily Value*Total Fat 10g 15%Saturated Fat 2.5g 11%Trans Fat 2gCholesterol 0mg 0%Sodium 300mg 12%Total Carb 15g 5%Dietary Fiber less than 1g 3%Sugars 1gProtein 3g

Vitamin A 0% Vitamin C 4%Calcium 45% Iron 6%Thiamin 8% Riboflavin 6%Niacin 6%

*Percent Daily Values are based on a 2,000calorie diet. Your daily values may behigher or lower depending on your calorieneeds.

Quick Guide to% Daily Value:• 5% or lessis low.

• 20% or moreis high.

One of the best ways to

improve your health is to eat a

healthy diet.

Always Start withthe Serving SizeLook at the serving size andnumber of servings in thepackage. Everything on thelabel is for one serving. Onthis label, a serving is oneslice. If you eat one slice,you will be eating:

� 160 calories

� 10 g of total fat

� 300 mg of sodium

But if you eat two slices, youwill be eating twice as muchof everything.

Setting and Meeting HealthyEating Goals

To see oneDo this serving size For these foods

Make a fist. 8 oz Cold and hot drinks.

Cup both 1 C Cereal, soup, green salads, chili, stew,hands together. macaroni & cheese, Chinese food.

Cup one hand. 1/2 C Pasta, rice, fruits, vegetables,spaghetti sauce, beans, cottagecheese, mashed potatoes.

Open palm of 3 oz Cooked meats (hamburger patty,your hand. chicken breast, fish fillet, pork),

canned tuna.

Put both thumbs 1 Tbsp Peanut butter, salad dressing, sourtogether. cream, dips, whipped topping,

margarine, cream cheese, mayonnaise.

Rules of Thumb for Serving Sizes2

Many people eat servings that are too large. Use your hands to help you eatthe right amounts. A woman’s hands are the right size to use.3

Your Personal HealthyEating GoalsDecide on some healthy eatinggoals that you think you can meet.Eat less calories, fat, and salt. Eatmore fruits, vegetables, wholegrains, beans, brown rice, and fish.

Eat Less of These Foods:1.________________________________2.________________________________3.________________________________4.________________________________5.________________________________6.________________________________

Eat More of These Foods:1.________________________________2.________________________________3.________________________________4.________________________________5.________________________________6.________________________________

Follow-up with your Primary Care Provider

Health CenterBrooklyn (718) 858- 7200Harlem (212) 923- 2525Midtown (212) 586- 1550Queens (718) 361- 5100

Ask your doctor today! What kind of exercise or stretching is best for me?

save more at the grocery store.

10 MyPlate tips to stretch your food dollar.

Using coupons and looking for the best price are great ways to save money at the grocery store. Knowing how to find them is the first step to cutting costs on food. Use the MyPlate coupon tips to stretch your budget.

10 tips

Nutrition Education Series

Center for Nutrition Policy and PromotionUSDA is an equal opportunity provider and employer.

Go to www.ChooseMyPlate.gov for more information.

DG TipSheet No. 37

April 2014

United States Department of Agriculture

1 find deals right under your nose. Look for coupons with your receipt, as peel-offs on items, and on signs along aisle shelves.

2 search for coupons Many stores still send ads and coupons for promotion, so don’t overlook that so-called “junk mail.” You can

also do a Web search for “coupons.” Go through your coupons at least once a month and toss out any expired ones.

3 look for savings in the newspaper. Brand name coupons are found as inserts in the paper

every Sunday—except on holiday weekends. Some stores will double the value of brand name coupons on certain days.

4 join your store’s loyalty program. Signup is usually free and you can receive savings and electronic coupons when you provide your email

address.

5 buy when foods are on sale.

Maximize your savings by using coupons on sale items. You may find huge deals such as “buy one get

one free.”

6 find out if the store will match competitors’ coupons. Many stores will accept coupons, as long as they are

for the same item. Check with the customer service desk for further details.

7 stay organized so coupons are easy to findSort your coupons either by item or in alphabetical

order. Develop a system that’s easiest for you and make finding coupons quick and hassle-free. Ideas for coupon storage include 3-ring binders, accordion-style organizers, or plain envelopes.

8 find a coupon buddy. Swap coupons you won’t use with a friend. You can get rid of clutter and discover additional discounts.

9 compare brands. Store brands can be less expensive than some of the name brand foods. Compare the items to find

better prices.

10 stick to the list. Make a shopping list for all the items you need. Keep a running

list on your phone, on the refrigerator, or in a wallet. When you’re in the store, do your best to buy only the items on your list.

ahorre más en elsupermercado

10 consejos de MiPlato para estirarel valor de su dinero

Las mejores maneras de ahorrar en el supermercado son usando cupones y buscando los mejores precios. El primer paso es saber dónde los encuentra. Use los consejos de MiPlato para estirar el valor de su dinero.

Center for Nutrition Policy and PromotionEl USDA es un proveedor y empleador que ofrece igualdad de oportunidades para todos.

Visite www.ChooseMyPlate.gov para obtener más información.

DG TipSheet No. 37Abril 2014

United States Department of Agriculture

10 consejos

Serie de Educación en Nutrición

1encuentre buenos “descuentos en sus manos”Busque cupones en sus recibos, avisos en los

productos y en los estantes de productos de los supermercados.

2 busque cupones Varios supermercados envian cupones para promocionar productos, así que no los pierda entre el

llamado “junk mail.” Usted también puede buscar cupones en internet. Revise sus cupones por lo menos una vez al mes y deseche los que ya expiraron.

3 busque ahorros en el periódico En los periódicos del domingo

van insertados cupones para marcasde productos conocidos—excepto en los días feriados. Algunos supermercados duplican el valor del cupón en días específicos.

4 afíliese al program de amigos del supermercado La suscripción es usualmente gratis y usted puede

recibir ofertas y cupones a través de su correo electrónico.

5 compre los productos cuando estén en oferta Maximice sus ahorros usando cupones en productos

de oferta. Usted podría encontrar buenos ahorros como “page por uno y lleve dos.”

6 infٕórmese acerca de los cupones de tiendas competidoras Varios supermercados aceptan cupones de otras

tiendas para el mismo producto. Para más información, chequee en la oficina de Servicio al Consumidor.

7 organice sus cupones de manera que sean fáciles de encontrar

Organice los cupones por producto or en orden alfabético. Adapte un sistema que sea fácil para usted. Guárdelos en folders, organizadores de acordión o sobres.

8 encuentre un “amigo de cupones”Intercambie los cupones que no usará con un amigo, se podrá deshacer de los que no usa y encontrará

descuentos adicionales.

9 compare las marcas Los productos del supermercado pueden ser menos costosos que los de marcas conocidas. Compara los

precios de diferentes marcas para encontrar mejores precios.

10 compre sólo lo que está en su lista Haga una lista de compras con

los productos que necesita. Mantenga una lista en su teléfono celular, en el refrigerador o en su billetera. Cuando estés en el super-mercado asegúrese de comprar sólo losproductos de su lista.