Active Living 10

GETTING YOUR GARDEN IN “MINT CONDITION”

By Michele Robert Poche

Useful in everything from refresh ing beverag es and exotic entrees to mouthwatering desserts and DIY home me dicinal remedies, mint comes in many varieties that can be grown in your herb garden. Their tastes and uses may vary, but they all have broad, green leaves that release a menthol scent when muddled and bruised. And bonus! They’re all very easy to grow!

Select your variety. Choose from pepper mint, spearmint, pen nyroyal, apple mint, orange mint or even chocolate mint – to name only a few. Most types can be grown from seeds, but for more immediate gratification, it’s easier to pick up a small pot from a garden store or simply plant

a root cutting from an established mint.

Define your location carefully. Famously fast-growing and hardy, the roots of the mint plant (called runners) are known to be very invasive and can easily overtake a flowerbed or herb garden in no time. For that reason, plant mint in separate con tainers outside of your garden or in crack-free pots sunken into your beds to keep them from spreading across the whole space.

Create the right envi ronment. Mint is best planted in the spring but can also be planted in the fall in frost-free climates. Optimally, it should receive plenty of morning sun and partial afternoon shade. Choose soil that is well-drained and nutrient-rich. Keep

it damp (perhaps with the help of a water-re taining polymer additive) but not soaked.

Maintain it to retain it. A little fertilizer every few weeks will fortify

your mint, especially if your harvests are fre quent. Trimming back the plant not only keeps it from overgrowing but also ensures the leaves stay larger and more fragrant. Pinch off any flowering buds as they appear to extend the harvesting season.

Mint is best planted in the spring but can also be planted in the fall in frost-free climates.

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Executive Publishers

Creative Team

Greg

and Suzanne Fox Jumpstart Publishing, LLC

Managing Editor

Suzanne Fox Editor

Liz McGehee Copy Editor Chad Ruiz

Contributing Writers

Patricia Danflous

Michele Robert Poche

Anja Springthorpe Chad Ruiz

Director

Dianne Waller Design

Tra Pham Production

Claire Thomas

© 2018 Jumpstart Publishing, LLC New Orleans, LA

All rights reserved Printed in the USA by Fox Print Services igofox.com

© 2018 Jumpstart Publishing, LLC, New Orleans, LA

All rights reserved Printed in the USA by Fox Print Services, igofox.com

The information contained in Active Seniors is intended for educational purposes only. A reader should never substitute information contained in Active Seniors for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Active Seniors and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Active Seniors. Readers should not use the information in Active Seniors for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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HOW TO MAKE FRIENDS AFTER A MOVE

By Liz McGehee

oving to a new city is hard at any age, but it can feel especially tough when you’re older. Maybe you’ve retired or your kids are all grown up now. Many of the things that made up your identity a decade ago have changed and you’re not sure where you’ll fit in now. The process of finding friends in a new place may seem daunting, but it’s never too late to make new friends. Here are a few ways to make new connections:

 Volunteer. Whether reading to a group of

Mchildren at your local li brary, helping out at the VA hospital or building houses for displaced families, giving back to your new community will help you meet new people.

 Find your tribe. If you love books, find or start a book club. Walking, dancing, cheese-tasting, writing, cooking, spirituali ty, crafts, museums, adventures—whatever you’re into, there’s a group waiting for you to join. Meetup.com also allows you to con tact local groups with particular interests.

 Don’t limit your self. New city, new you. One of the perks of starting over in a place where no one knows you is the opportunity to redefine yourself and try new things without judge ment. Take a crack at yoga, dye your hair, go on the Mediterranean diet or just change up your wardrobe. When you feel like your best self, others can’t help but gravitate to you.

 Wear a red hat. The Red Hat Society (RHS) is a group of women 50 or older dedicated to having

a blast, and there are chapters all across the country to help you form life-long, female friendships. Go to red hatsociety.com to find your local chapter.

 Trust your gut. Putting yourself out there is difficult for most of us. However, if you see an oppor tunity to make a new friend, take it! Pay attention to people and conversations around

you. Be helpful when ever you can, however you can. Your new best friend could be standing in front of you in the post office line, waiting behind you to order coffee or sitting next to you at the movies. You just never know where life will lead you.

Whatever you’re into–books, walking, cooking–there’sdancing, a group waiting for you to join.

QUICK TIPS TO FURTHER YOUR CHARITABLE DONATIONS

By Chad Ruiz

Donating and helping the less fortunate reinforces the fabric of humanity. This was especially evident through the recent ef forts of NFL defensive superstar, J. J. Watt, who raised over $18 million in a week’s time following Hurricane Harvey.

While no donation is a bad donation, believe it or not, some contri butions are better than others. The next time you give to a charity or a relief effort, consider the following tips.

 Vet Your Charities Research the organization

before turning over your hard-earned assets. Review its practices and policies or better yet, utilize impartial sites like CharityNavi gator.org, Give.org and GuideStar.org.

 Donate Directly Fundraising events provide great exposure to important causes, but in most cases, the venue and organization hosting the fundraiser

collect a percentage of the proceeds— sometimes as much as half. Further your donation by giving directly to the charity via their website or phone number.

 Cause Vs. Charity

Some charities allow donations for specific causes while others deposit the funds into a general account. If you wish to contribute to relief efforts after a particular event (like Hurricanes Harvey and Irma), verify the donations actually fund that cleanup work.

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“No one is useless in this world who lightens the burdens of another."

-Charles Dickens.

The UnsaturatedGood:Fats & Omega 3 Fats

THE LOWDOWN ON HEALTHY FATS

By Anja Springthorpe

Ketogenic diets are gaining more and more popularity.

Low intake of car bohydrates combined with high intake of protein and healthy fats formulates the main idea behind keto diets. By removing carbs, the body’s main source of energy, we begin to breakdown fat, which leads to weight-loss and long-term weight control. While this is a simple concept, the role of fats in ketogenic di

ets is somewhat misunderstood.

Keto diets, and most other successful dietary approaches, emphasize adequate intake of good fats. Fat is an important food group, required for optimal health. It is also a structural component of all cells, it plays a pivotal role in hormone synthesis and it is important for mental health. Needless to say, a lowfat, or no-fat diet, can be detri mental to health.

The Good, the “Bad” and the Ugly

 THE GOOD: UNSATURATED FATS AND OMEGA-3 FATS

Unsaturated fats are found in seeds, nuts, avocados, olives and soy. Consuming these foods or their oils has been found to lower cholesterol and reduce the risk of heart disease as well as stroke. Because unsaturated fats are required for many metabolic processes, they are less likely to be stored in fat cells.

Omega-3 fats are a subgroup of unsaturated fats. These fats are the superstars of healthy fats. Abundant in oily fish, ome

ga-3 fats reduce inflammation, lower your risk of cardiovascular disease and support cognitive health. In fact, they make up around 60 percent of our brain.



THE BAD: SATURATED FATS

Saturated fats are largely derived from animal sources like beef, pork, whole-fat dairy, butter, cheese, lard or ice cream. Saturated fats have received a lot of bad press over the years as they are linked to heart disease, obesity and elevated cholesterol. However, it is not the fat itself that is bad, but the fact that we eat too much of it. The average US diet is laden with saturated fats, yet often lacks unsaturated fats. Consuming more unsatu rated fats and less saturated fats improves your overall health and longevity.



THE UGLY: TRANS FATS

Trans fats are the real bad

The Bad: Saturated Fats

guys. Industrially produced to increase the shelf-life of prod ucts, these fats have numerous detrimental health impacts such as weight-gain, increased inflammation as well as raising bad cholesterol while lowering good cholesterol. There is no safe amount and these types of

fats should be avoided alto gether. Trans fats are com monly found in processed foods like baked goods, chips and dips, chocolate bars or ready-made meals.

The TransUgly: Fat

IT IS EASY TO IDENTIFY AN UNSATURATED FAT.

Is it liquid at room temperature? If yes, it is an unsaturated fat. Is it solid? It is classified as saturated fat.

FRESH BERRY, MINT & CREAM SHORTCAKE

INGREDIENTS

• 1 Cup prepared pancake mix

• 2 Cups heavy cream

• 1 Tsp Stevia (for cream)

• 1 Tsp vanilla extract

• 2 Cups Strawberries

• 2 Cups other berries

• 2 Tbs Stevia (for berries)

• ¼ Cup Mint leaves

DIRECTIONS

Place aluminum bowl and blender beaters in freezer.

 Toss sliced berries in a separate bowl with 2 Tbs. stevia & ¾ of mint leaves. Place in refrigerator.

 With prepared batter make two 8” pancakes, cool on wire rack.

 Using the cold aluminum bowl from freezer and cold beaters, blend heavy cream.

 Slowly add stevia and vanilla extract.

 Beat until stiff peaks form.

 Place pancake on cake plate with rim to hold in juices.

 Spoon half of the berries over pancake.

 Spoon half of the whipped cream over the berries.

 Place second pancake on top and layer with remaining berries and cream.

 Garnish with berries and mint leaves.

Start to finish: 30 minutes (30 minutes active)

Servings: 4

GINGER-SESAME GLAZED SALMON WITH CAULIFLOWER RISOTTO

This keto-diet friendly dish is low in carbohy drates but packed with protein and healthy fats. Salmon delivers the inflammation fighting omega-3 fats dha and epa. Sesame oil

INGREDIENTS

• 4 tablespoons soy sauce

• 3 tablespoons sesame oil

• 2 tablespoons ginger, minced

• 1 tablespoon garlic, minced

• 4 salmon filets

DIRECTIONS

Preheat oven to 400 F.

In a bowl, combine soy sauce, sesame oil, ginger and garlic. Place salmon filets on baking tray, skin side down. Spoon mixture evenly over salmon filets.

Bake in oven for 15 minutes or until fish flakes easily with a fork.

In the meantime, prepare the cauliflower risotto.

CAULIFLOWER RISOTTO INGREDIENTS

• 4 cups cauliflower florets

• 1 tablespoon olive oil

• 1 shallot, chopped

• 1 cup vegetable stock

• 2 tablespoons coconut cream, unsweetened

• 2 tablespoons parsley, chopped

• ½ cup Parmesan cheese, grated

DIRECTIONS





In a blender, pulse cauliflower florets until it resembles rice.

In a skillet, over medium heat, cook shallot in olive oil until tender.



Add cauliflower, toss to com bine. Add stock and cook around 8 minutes or until tender.



Add coconut cream, parsley and Parmesan cheese. Gently stir to combine.

 Season to taste with salt and pepper.

 Serve with salmon.

OLD SCHOOL FUN AND EXERCISE YARD GAMES

By Liz McGehee

stepping into your own backyard and turning back the clock with a friend for an old-school yard game.

Exercise can improve your health and keep you fit. So why does it seem like a chore? According to American Family Physician Journal, to stay active and limber, you should aspire to participate in four categories of exercise: aerobic, strength or re sistance, balance and stretching. There are lots of ways to incor porate these types of exercises into your daily schedule without going to a gym or hiring a per sonal trainer.

If you aren’t accustomed to exercise, start slowly. Always check with your physician to see if you are capable or have any restrictions. If you are willing and able, take a trip to the grocery! Simply getting out of the house

and going to the grocery store can be a beneficial activity to get you moving. Brisk walking to and from the car can be a form of aerobic exercise. Bending for groceries on the lower shelf can be considered a stretch if done properly. Walk, bend. Walk, bend. Walk with purpose. Don’t meander. Lifting items such as a pound of sugar or flour can help as a strength activity. Work on your balance while standing in the check out line. Simply lift one foot and count to five then alternate with the other. When you leave the grocery, you will feel refreshed and have more energy for what comes next.

Take it outside. Want to get a little fresh air and exercise at the same time? It can be as easy as

HORSESHOES. Two players (or two teams) take turns throw ing horseshoes at a vertical metal stake positioned 40 feet away. (This distance can vary according to space and ability.) If the horseshoe lands around the stake (called a ringer), it’s scored at three points. If the horseshoe lands within six inches of the stake, it’s scored at one point. The first player (team) to reach 21 points wins the game.

The average horseshoe usual ly weigh between two and three pounds. Lifting it in a curling motion five or six times before you toss helps with strength and resistance. Stand comfortably with your arms hanging at your sides and a horseshoe in your right hand. Slowly bend the right elbow until your arm is at a right angle. Hold for two seconds. Lower your arm slowly back to the hanging position by your side. Repeat five times on each side.

CORNHOLE. While there are many homemade versions,

cornhole is easiest to set up when purchased where toys and games are sold. The game is played in singles or doubles and involves taking turns tossing corn-stuffed bags through six-inch holes on an angled wooden board. If the bag goes into the hole, the toss is scored at three points. If the bag lands on the platform, it’s scored at one point. The first player (team) to reach 21 points wins. This game helps as a stretch ing activity while tossing the bean bag. The more you stretch, the more agile you are. The more agile, the better you can move around. From a standing position, bend slightly forward. With the bag in your hand, swing your arm forward and backward to a 45 degree angle, then back by your side. Repeat five times before you throw.

CROQUET. As our cover game, this pastime is a perennial favor ite. Two teams (one to four peo ple each) take turns hitting balls with mallets through a course of nine wickets and two stakes. Each time the ball is hit in the right direction and sequence, a point is scored. The first side to earn points on every wicket and stake for each of its balls wins. Make it a fit game by walking around the course one complete lap each time it is your turn.

BOWLING. Using only recycled two-liter soda bottles and a ball (volleyball or soccer ball), you can go bowling in your own back yard. Set up the “pins” (painted red and white if you’re feeling creative) into the standard trian

air and exercise at the same time? It can be as easy as stepping into your own backyard.

little

gular formation and take turns going for spares, strikes and even turkeys. Get the most out of this game by stretching before each turn. Standing with your feet shoulder-width apart, hold the ball up to your waist. Extend the ball out and bend down to touch the ball as close to the ground as you can. Do not overdo it. Stay in a comfortable bend.

Wrap up the gameday with a refreshing strawberry-mint splash.

As with any exercise regimen, make sure you do not overdo it and always consult your physician first. The idea is to stay active and get moving for better health.

SIMPLE STRAWBERRY MINT SPLASH

• Crushed strawberries – Fresh strawberries are best but, if they're unavailable, the frozen variety are a good substitute.

• Half and Half sparkling water and Sprite®. By using half the Sprite®, you cut down on the sugar and maintain its freshness.

• Spear a strawberry and mint leaf with a toothpick. Top off the drink and serve.

Want to get a

fresh

To say that mag nesium is essen tial to health and well-being is an understatement. As the fourth most abundant mineral in the body, mag nesium plays a vital role in energy production, protein synthesis, muscle functioning, blood sugar control and gene control. In fact, almost every cell in our body requires it to function effectively.

Magnesium deficien cy correlates to many conditions. Osteoporosis, heart disease, hyperten sion, insulin resistance, migraines, fatigue and conditions of the nervous system. Muscle cramps,

MAGNESIUM

By Anja Springthorpe

which are usually trig gered by low levels of magnesium, should be taken seriously. Need less to say, we require sufficient amounts of this nutrient for optimal health.

 WHAT CAUSES MAGNESIUM DEFICIENCY?

A number of factors contribute to insuf ficient levels. A diet lacking certain foods, such as nuts, seeds, dark green leafy vege tables or sardines, can lead to a deficiency. Also, the body’s ability to absorb magnesium from the foods we eat weakens as we age.

Furthermore, frequent alcohol consumption is known to cause magne sium deficiency as well as kidney or gastroin testinal conditions.

 HOW MUCH DO WE NEED?

According to the National Institutes of Health, men aged 50 and above require around 420mg of magnesium per day. Women of the same age group should aim to consume around 320mg per day. This is equivalent to approx imately two cups of brown rice, one grilled mackerel, one cup of spinach and one cup

Epsom salts

of all-bran cereal for example.

Ideally, you should obtain magnesium via the food that we eat. However, supple mentation is a suitable alternative and most health stores stock a range of supplements. Actually, people that take the supplements often report an increased feeling of calmness, relaxation and improved sleep. This is likely due to the relaxing muscle effects of magnesium.

Interestingly enough, it is one of the few minerals you can absorb through the skin. Epsom salts, for example, contain high amounts of magne sium. A 15-minute soak in a bathtub containing one cup of Epsom salt can boost levels considerably.

*If you take prescription medication, please talk to your physician or pharmacists before taking magnesium supplements.

CHILDREN DIVORCE

By Patricia Danflous

Sara’s anger, quest for re venge and frus tration are not appropriate responses to the news of a cheat ing wife and her son’s upcoming divorce. It’s a natural reaction, however. The 60-yearold grandmother of two pre-teens is one of an increasing number of older adults facing the news that their children are divorcing.

There is no question that divorce is difficult on all members of the family. A dissolv ing family presents a unique challenge for grandparents who want to support their child while maintaining a strong connection with the grandkids.

“The most important thing to keep in mind— and it is not easy to do—is to remember that you are the grandparent, and you are there for those grandkids,” em phasizes Rebecca Moos, LPC, director of Mindful Movements in Metairie, Louisiana.

“Keep the communica tions lines open between you and your spouse’s ex, offer to help him or her with kid-related activities whether it is driving a carpool or shopping for school supplies. Main tain the same type of interaction with your grandkids as always –don’t decrease or increase the involvement. As a grandparent you represent stability,” says Moos.

THE GRANDPARENTS ASSOCIATION OF AMERICA ALSO RECOMMENDS YOU:

• Keep your home a neutral zone

• Discuss the divorce only if your grandchild brings it up, but don’t take sides

• Reinforce the message that divorce is not the grandchild’s fault

• Be positive and inclusive when talking about your child’s ex

GRANDPARENTS HAVE A CHALLENGING ROLE WHEN THEIR

If you’ve spoiled those grandkids in the past—and every grandparent has—now is not the time to stop that love.

PREVENTING CONTRACTOR FRAUD

By Chad Ruiz

Stop me if you've heard this one before. After answering your door, a self-proclaimed arborist says he was passing through and noticed the dead tree in your front yard. He claims that he can cut it down for you tomorrow and haul away the debris but first, he’ll need a $50 deposit to secure his services. He hands you a business card, and you notice the company name printed on his truck. While this may seem shady to some of you,

unfortunately, millions of people every year fall for these con artists. Last year, more than 15 million consumers gave up over $16 billion to scammers, according to the latest numbers from Javelin Strategy & Research. That’s up 16 percent year over year and 25 percent since 2011. With more and more consumers buying online, virtual transac tion theft experienced the highest uptick, grow ing by 40 percent.

Even with the latest security measures,

thieves and scammers continue finding new ways to tap into our wallets. Stay ahead of the con-game with these rules.

ASK FOR REFERENCES

All quality contrac tors and professionals have a long list of satisfied clients at the ready in case a new cli ent requests references. Demand a list of at least three of the most recent clients serviced by the contractor. I suggest asking the recent clients about the quality of work performed, clean liness, cost and comple tion duration.

USE THE BETTER BUSINESS BUREAU

The BBB suggests contacting them or vis iting BBB.org to check for complaints against the company, especially

“traveling” contractors who show up following a natural disaster.

AVOID PAYING ANYTHING

UPFRONT

In another life when I operated a landscap ing business, after my customer and I agreed upon the design, estimat ed cost and contract, I always asked for at least a third of the project total upfront. This protect ed my company from wasting money and time gathering materials, and it protected the consum er. The BBB echoes this practice and recommends that you “set up a sched ule of payments based on the job’s progress.”

HERE ARE SOME MORE TIPS FOR AVOIDING CONTRACTOR FRAUD.

• Always use printed contracts and read the fine print

• Request before/after pictures of previous jobs

• Watch out for “cheap” labor and materials

• Request license numbers and building permits

• Never hire a contractor on the spot

• Contact professionals referred by family and friends

It might surprise you to learn that most millionaires are frugal. They know how to budget, they don’t overspend and they often live below budget. You may not be a millionaire, but you can live well by practic ing these simple budget ing tips:

1.

Be thrifty. Practice restraint. Even millionaires aren’t above coupons, deals and penny-pinching. If anything, they capitaliz ing on these money-sav

ADing tricks more than any one else. Make sure you really get the best deal before forking over your hard-earned cash.

2

.

Ask yourself if you really need it Just like you don’t go grocery shopping on an empty stomach, don’t head to the mall when you need a pick-meup. It’s easy to make impulsive purchases. In fact, studies confirm that shopping releases dopamine acting much like a drug to the spend er. Whether it’s

COAST STARLIGHT TRAIN RIDE

By Liz McGehee

If you want to leave the hustle and bustle of the city and take in the West Coast on a one of a kind train ride, Amtrak’s Coast Starlight is an absolute must! The ride, which takes you through three breathtaking states, covers 30 destinations in 1,377 miles over the course of two days.

The best part? It can cost as low as $97 to go from Seattle to Los Angeles. Other options include L.A. to Portland, Seattle to San Francisco and more. You can also save 15 percent on your trip if you’re over the age of 62.

Travelers say the Cascade Mountain Range, Mount Shasta, San Francisco Bay, Mount Rainier and the Puget Sound are a few of the many natural wonders you’ll see on this trip. Travelers also advise booking your ticket in advance for the best prices, group accommodations and preferred sleeping arrangements. Amtrak also provides virtual tours of car and bedroom interiors on their website.

Want to bring your pet? As long as your dog or cat is under 20 pounds, and you’re willing to spend an extra $25 – you

can! If you want to explore stops on your own terms, bikes are also welcome. Passengers can bring up to two carry-on items for free.

Breakfast, lunch and dinner are included in the price of the ticket for First Class passengers, passengers with sleeping accommodations and all Auto Train passengers (of every class). Amtrak also allows passengers to bring their own food and beverages, which can save you quite a bit of money along the way. Go to Amtrak.com for more on the Coast Starlight and booking information.

The Cascade Mountain Range, Mount Shasta, San Francisco Bay, Mount Rainier and the Puget Sound are a few of the many natural wonders found along the route."

Remember When...1956

Lucille Ball almost drowned while stomping grapes!

In the "I Love Lucy" episode, titled “Lucy’s Italian Movie,” there was trouble on the set during the grape stomping scene. Said Dennis Sprick of The New York Times, “That was a real-life Italian grape stomper who was Lucy’s vat partner and who almost drowned the real-life Lucille Ball by pushing her down into the grapes and grape juice and fighting with her during the filming of that episode.”

Spot the 5 Differences

Key: (1) Lucille's belt turns colors. (2) Lucille's earring disappea rs. (3) Grapes disappear from the lady's chest.(4) The woman's earring changes. (5) Lucille's bandana changes.

Answer

Lucille Ball

WORD SEARCH: Find the words/ phrases in the puzzle and circle them. Have fun!

Babalu Beverly Hills Comedienne Cuban Desi Arnaz Desilu Studios Emmy Ethel Mertz Fred Mertz Heres Lucy I Love Lucy Icon Jamestown Laughter Lucie Arnaz

Lucy Ricardo Mame MGM Paramount Redhead Ricky Ricardo Show business Sitcom Technicolor Television The Lucy Show Vivian Vance Wildcat William Frawley Yours, Mine and Ours

3 LIFE-SAVING SELF-EXAMS YOU SHOULD PERFORM R E GULARLY

By Liz McGehee

Whether you are a man or a wom an, talking to your spouse, children and loved ones about the importance of self-examinations could save their lives one day. Here are a few self-exams you can and should per form regularly:

 BREAST EXAM

Although breast cancer isn’t as common in men as it is in wom en, men still make up one percent of breast cancer cases in the U.S., according to the Susan G. Komen Foundation. Women especially should self-examine breast tissue for abnormalities.

Self-exams are easy to perform and one of your first lines of defense when it comes to preventing fatal diseases like cancer. The lack of discussion around men’s health makes men less likely to perform a self-examination and puts them at greater risk of missing diseases in critical stages.

USING A CENTERS FOR DISEASE CONTROL AND PREVENTION (CDC) REPORT ON MEN’S HEALTH, EVERYDAY HEALTH RECENTLY REPORTED THAT:

• men are 80 percent less likely than women to use a regular source of health care

• men ages 18-50 don’t even have a regular source of health care

• a third of men in that age group hadn’t had a checkup in more than a year

• 40 percent had never had their cholesterol checked

Breastcancer.org says you should (1) begin a breast exam by looking for irregularities in a mirror with shoulders straight and arms on hips. (2) Next, raise your arms while continuing to look for irregularities in shape, size, color, symmetry or nipple fluid. (3) Lie down and use a circular motion to feel breast “from top to bottom, side to side—from collarbone to the top of your abdomen, and from your armpit to your cleavage.” (4) Repeat while standing or sitting. You can do this in the shower as well.

 TESTICLE EXAM

This exam only applies to men. The Testicular Cancer Society says the best time to examine yourself is after a warm shower or bath. (1) Stand in front of a mirror and

check for swelling on the scrotal skin. (2) Examine both testi cles individually with both hands by placing index and middle fingers under the testicle with the thumbs placed on top. Roll between your thumbs and fingers to feel for irregularities. (3) Find the soft rope-like structure on the back of the testicle and disregard during self-exam as a suspicious lump.

 SKIN EXAM

The Skin Cancer Foundation offers a free, printable body map and self-examination schedule. This is where you will record any moles, birthmarks, freckles and so on. Note any thing new during your next self-exam and follow up with a dermatologist.

OTHER EXAMS YOU MAY WANT TO CONSIDER INCLUDE:

• Oral Exam–oral cancer is twice as common in men, also checks for gum disease

• Belly Fat – this may reveal serious health issues like diabetes and heart disease

• Heart Rate Check – find out if you’re at risk for a heart attack

self-examinations

• Blood Pressure – high blood pressure is related to a number of serious health issues

talking to your spouse, children and loved ones about the importance of

could save their lives one day