Snack Solutions: 100 Calorie Snacks
Tame the cravings without blowing your diet. Snacking in itself is not a bad thing, but can turn into a full-blown carlorie-fest if your hunger isn’t tamed.

Experts say that the size of the snack is what does a dieter in. "Supersized" pertains to snack foods as well. Most snacks in individual packages are at least 2 or 3 servings. So if you eat the entire package, you have overdone it.

One solution is to make a rule to 		have your snacks but limit them to 100 calories or fewer. If you stick to this basic rule it is easier to control your snacking habits.

To keep your appetite in check, eat balanced snacks. Peanut butter on a whole wheat cracker, a light cheese on a pear are examples of snacks that will satisfy your appetite and help reduce the amount of food you’ll eat at your next meal.

Try to avoid fat and sugar when snacking. Look instead for 		protein and fiber. But, when only a cookie will do, remember moderation. There are pre-packaged snack foods on the market pre-measured to 100 calories each. Having these 100-calorie snacks on hand could be beneficial in getting a sensible portion and get you past the rough spots.

If your favorite snack isn’t already pre-packaged in 100-calorie servings, buy a regular snack and divide it up into single serving packets on your own.

Screening for Lung Cancer
Lung cancer is the leading cause of cancer death in the United States. There are four main types of lung cancer:
  • Small cell lung cancer
  • Squamous cell carcinoma
  • Large cell carcinoma
  • Adenocarcinoma
Tobacco smoking is strongly linked to the first three but only weakly linked to the adenocardinoma. However, this type of lung cancer has been linked to the use of low-tar cigarettes.

The goal of a screening program is to find cancers at an early stage when there are fewer or no symptoms and treatment leads to a higher cure rate. Early detection of lung cancer is critical to improving survival. Testing people that are known to be at high risk for developing lung cancer can help to find tumors that are small and more easily treated.

Risk factors for lung cancer include:
  • Smoking cigarettes, cigars or pipes now or in the past.
  • Being exposed to second-hand smoke.
  • Breathing industrial chemicals such as asbestos, arsenic and polycyclic hydrocarbons or the natural radioactive gas, radon.
Those at high risk for lung cancer include both men and women:
  • 60 years of age who currently smoke or have a history of smoking
  • with previous lung tumors
  • with chronic obstructive pulmonary disease (COPD)
Tests that have commonly been used to screen for lung cancer include:
  • Chest X-Ray: X-ray of the organs and bones inside the chest. An x-ray is a
    type of energy beam that can go through the body and onto film making a picture of the areas inside the body.
  • Sputnum cytology: a sample of sputnum (mucus that is brought up from the lungs by coughing) is viewed under a microscope to check for cancer cells.
  • Spiral CT Scan: a procedure that makes a series of very detailed pictures of areas inside the body using an x-ray machine that scans the body in a spiral path. The pictures are made by a computer linked to the x-ray machine.
In an effort to provide more screening options and perhaps more effective prevention strategies, researchers continue to explore new techniques for the screening and early detection of cancer. Before having any screening test, discuss risks with your doctor.

















What is Metabolic Syndrome?
Metabolic Syndrome or "Syndrome X" are terms to describe a collection of health risks that increase your chance of developing heart disease, stroke and diabetes. It is estimated that more than 50 million Americans have Metabolic Syndrome.

The following characteristics of Metabolic Syndrome include central obesity, elevated insulin, elevated triglycerides, low HDL, high blood pressure and glucose intolerance.

You could be diagnosed with Metabolic Syndrome if you have:
  • A waistline of 40 inches or
    more for men and 35 inches or more for women (measured across the belly)
  • A blood pressure of 130/85 or higher.
  • A triglyceride level above 150 mg/dl
  • A fasting blood glucose (sugar) level greater than 100 mg/dl
  • A high density lipoprotein level (HDL) less than 40 mg/dl for men and under 50 mg/dl (women)
The exact cause of Metabolic Syndrome is not known. Most researchers believe that it is caused by a combination of genetic makeup and life choices 		including diet and exercise.

If you have one of the above characteristics your body experiences a series of biochemical changes. Overtime these changes lead to the development of one or more associated with medical conditions.

The primary goal of clinical management of the metabolic syndrome is to reduce the risk for cardiovascular disease and type 2 diabetes. The first-line therapy is to reduce the major risk factors for cardiovascular disease: stop smoking and reduce LDL cholesterol, blood pressure and glucose levels to 		the recommended levels.

For management of long-term as well as short-term risk, lifestyle therapies are the first-line interventions to reduce the metabolic risk factors. These lifestyle interventions include:
  • Weight loss to achieve a desirable weight (BMI less than 25)
  • Increased physical activity, with a goal of at least 30 minutes of moderate-intensity activity on most days of the week
  • Healthy food habits that include reduced intake of saturated fat, trans fat and cholesterol.
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Access to Hospice Care
Did you know that you have a Hospice Benefit?
Hospice is a focused team approach to providing health care and other needed services to members with a terminal illness.

The Hospice Team is comprised of physicians, nurses, social workers, therapists, pastoral representatives, home health 		aids, volunteers and family caregivers. It’s mission is to provide comfort care to patients and their families.

Hopsice:
  • Provides relief from pain and other distressing symptoms
  • Affirms life and regards
    dying as a normal process
  • Intends neither to hasten or postpone death
  • Integrates the psychological and spiritual aspects of patient care
  • Offers a support system to help the family cope during the patients and in their own bereavement
  • Uses a team approach to
    address the needs of patients and their families, including bereavement counseling, if indicated;
  • Will enhance quality of life, and may also positively influence the course of an illness.
  • Call your benefits phone number for Hospice Benefit questions.
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