Helping Women Lead Healthier Lives

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Healthy Holiday Recipes	Herb-Rubbed Turkey Au Jus from Mayo Clinic TIP: Instead of adding butter to the turkey and serving it with gravy, this healthy version is complemented with an herbal rub and a flavorful au jus. Serves 10. Full Recipe Grapes and Walnuts with Lemon Sour Cream Sauce from Mayo Clinic   TIP: The colorful outermost layer of the lemon, called the zest, is full of essential oils that contribute lively flavor and aroma to this sour cream sauce. Remove the zest by grating it with the fine rasps of a hand-held grater to form fine particles. Full Recipe Fresh Fruit Kebabs with Lemon Lime Dip from Mayo Clinic TIP: These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears. To prevent fruit from browning, dip in pineapple or orange juice. Full Recipe
ABOUT US: The Every Woman Matters program and the Nebraska Colon Cancer Screening program provide free or low-cost health screenings to eligible men and women. Our Programs
Tips for Keeping Your New Year's Resolutions   People have great hopes of changing what they do not like about themselves, yet within a couple of weeks after New Year, they have broken or given up on their New Year's Resolutions. Full Articl e
Do-It-Yourself Gifts
Peppermint Pretzels These peppermint pretzels are really simple to create, and they make terrific inexpensive gifts for the holidays. Full Article	Recipes In a Jar Making recipes in a jar is so quick and easy! I've given these out for Christmas in gift baskets, and people always love to get them. Full Article
Chocolate Spoons Making chocolate spoons is really quick and super simple! Use them in warm milk to make hot chocolate, or in coffee to give it a yummy flavor. Full Article	Personalized Magnets Learning how to make magnets is quite simple if you follow the directions below. Full Article
Healthy Fast Food By Jennifer R. Scott, About.com	This holiday season don't let shopping-inspired hunger cause your healthy eating to fall by the wayside. Healthy food court meals are on the menu! Mix and match choices from this list to create calorie-smart and healthy meals on the go.Click on links below for a list of healthy menu choices.
	Anne's Pretzels Arby's Boston Market Burger King Dairy Queen KFC McDonald's	Panda Express Panera Bread Starbucks Coffee Subway Taco Bell Wendy's
Stuff the Turkey, Not Your Belly By Dr. Jack Smith It’s easy to “pig out” during the holidays. Dinner dates, family breakfasts, holiday lunches, brunches and traditional family dinners provide ample opportunities for eating, eating and more eating. A study by the National Institute of Health (NIH) shows that most Americans gain two pounds between Thanksgiving and New Year’s Day. The Centers for Disease Control and Prevention (CDC) offers a few tips to help overcome the urge to overeat. Full Article
Dry Skin: Stop the Itch-Scratch Cycle From: mothernature.com You don't need an expert to tell you if your skin is dry. Look for rough, scaly patches on your legs, back, arms or waist. They're the areas that you forget about in your concentration on moisturizing your face and hands, and they can itch.   Full Article	Tips to Prevent Holiday Stress and Depression By Mayo Clinic When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past. Full Article

Our Programs Every Women Matters provides free or low-cost health screenings to women, ages 40 through 64, who have little or no health insurance, and who meet specific income guidelines. Services may include the following: Breast & Cervical Screening: • Pelvic exam with a Pap test • Clinical breast exam • Mammogram • Teaching of breast self exam Heart Disease& Diabetes Screening: • Cholesterol check • Blood pressure check • Blood sugar (glucose) check • Personalized information and support for living a healthier life. The Nebraska Health and Human Services’ Colon Cancer Screening Program helps Nebraska men and women who are 50 years of age and older, make decisions about important colon cancer screenings. Upon receipt of a colon cancer enrollment, program staff reviews personal and family history to assist clients in deciding which tests are best. Services may include the following: • Fecal Occult Blood Test (FOBT) kit for at-home testing • Colonoscopy • Personalized information and support for living a healthier life.

Information regarding the programs and services within the Nebraska Office of Women’s and Men’s Health can also be found by calling 1-800-532-2227.

HEALTHY FAST FOOD Auntie Anne's Pretzels original pretzel without butter, half - 170 calories Arby's Junior roast beef - 273 calories Martha's Vineyard Market Fresh Salad (no dressing) - 277 calories Martha's Vineyard Market Fresh Salad with Light Buttermilk Ranch dressing - 389 calories Market Fresh Mini Turkey & Cheese Sandwich - 235 calories Boston Market Asian grilled chicken salad (no dressing/hold the noodles) - 300 calories Tortilla soup (no toppings) - 80 calories Burger King Fire-grilled chicken garden salad (no dressing or toast) - 310 calories Whopper Jr. - 370 calories BK Veggie Burger (no mayo) (340 calories) and small fries (230 calories) - 570 calories 4-piece chicken tenders - 170 calories Garden salad with Ken's Border Ranch Dressing - 125 calories Dairy Queen Grilled chicken salad (no dressing) - 240 calories Grilled chicken sandwich - 340 calories DQ Homestyle burger - 290 calories KFC One original recipe drumstick - 140 calories Honey BBQ KFC Snacker (220 calories) and corn on the cob (70 calories) - 290 calories Baked beans - 230 calories Tender Roast Chicken Sandwich (no sauce) - 390 calories Original Recipe Chicken Sandwich (no sauce) - 320 calories Panda Express Beef with broccoli - 150 calories Black pepper chicken - 200 calories Mandarin chicken - 250 calories Panera Bread Low-fat vegetarian black bean soup - 160 calories Low-fat vegetarian garden vegetable soup - 90 calories Smoked turkey breast sandwich on sour dough - 230 calories Classic Café Salad - 170 calories Starbucks Coffee Caffe Mocha, tall (nonfat milk, no whip) - 174 calories Cappuccino, tall (nonfat milk) - 75 calories Subway Turkey breast 6" sandwich - 280 calories Veggie Delite salad - 60 calories Grilled chicken breast strips salad - 140 calories Sweet onion chicken Teriyaki 6" sandwich - 370 calories 6" Oven Roasted Chicken Breast with swiss cheese and light mayo - 410 calories 6" Veggie Delite - 230 calories 6" Bourbon chicken sub - 350 calories 6" roast beef sub - 290 calories Taco Bell Two "Fresco Style" Ranchero chicken soft tacos - 280 calories One spicy chicken soft taco - 190 calories Taco salad (no shell) - 420 calories Soft taco, Fresco style - 190 calories Pintos 'n Cheese - 180 calories McDonald's Chicken McNuggets Happy Meal (4 piece chicken McNuggets, small fries, and 12-oz. beverage) - 500 calories One regular hamburger - 250 calories Hamburger Happy Meal with Apple Dippers and 1% milk as side choices - 460 calories McChicken sandwich - 360 calories Fruit 'n Yogurt Parfait - 160 calories Wendy's Small chili (220 calories) and a plain baked potato (270 calories) - 490 calories Ultimate Chicken Grill Sandwich - 370 calories Mandarin Chicken Salad and small soda - 310 calories Roasted Turkey and Basil Frescata - 420 calories Roasted Turkey and Basil Frescata without pesto - 350 calories Kids' size fries - 280 calories Jr. cheeseburger - 240 calories

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