Keep your food choices as close to their natural source as possible. Less processed options are best, such as fresh fruits or vegetables.

Linda Chio, MS, RD & Jennifer Crum, MS, RD
Registered Dietitians
Clinical Cancer Center
The Cancer Institute at NYU Langone Medical Center

Portion size does matter—even when it comes to snacks. Make it easy by choosing a snack that comes in a single serving size, such as the 100-calorie packs. This will help prevent eating more than you should. But if you snack on fruits and vegetables, there is really no limit. Eating every 4 hours keeps your hunger in check and can help you prevent bad food decisions.

Bob Harper from 'The Biggest Loser'

Start your day with a well-balanced breakfast - like low fat yogurt or cottage cheese with fruit, or whole grain cereal with skim milk or 1% milk.

Andrea Brekke, MPH, RD, CDN
NewYork Presbyterian Hospital
Ambulatory Care Network / Nutrition Wellness Center

Artificial sweeteners can trigger your craving for something truly sugary -- like pie or ice cream.

Bob Harper from 'The Biggest Loser'

Replace calorie-laden desserts with stewed fruit, seasonal fruit salad, or fresh fruit pieces with a dollop of low-fat yogurt.

Andrea Brekke, MPH, RD, CDN
NewYork Presbyterian Hospital
Ambulatory Care Network / Nutrition Wellness Center

Always have snacks with you to help resist fast food and processed or pre-packaged foods. Fiber rich foods are more filling, increase your fiber intake you will feel full quicker, and stay full longer. Fiber can be found in whole grains, fruits, vegetables, nuts, beans, and seeds.

Bob Harper from 'The Biggest Loser'

One glass of low fat milk and 10 minutes of sunlight a day will improve your calcium and vitamin D levels.

Judy Tung
Weill Cornell Internal Medicine Associates

Water keeps everything moving through you. It also enriches your skin and will help you lose weight. Drink as much water as you can each day.

Bob Harper from 'The Biggest Loser'

Studies show that second-hand smoke leads to ear infections in young children.

R. Clifford Mihail, MD, FACS
Mid Hudson Medical Group, Fishkill NY
ENT/Allergy/Facial Plastic Surgery

Bottle-feeding has long been associated with iron deficiency, anemia, dental issues and poor nutrition. It is best to wean your child to the cup by 15-18 months of age.

Dr. Vito Sessa
Pediatrician
The Westchester Medical Group, White Plains, New York

Pollen counts are usually highest between 5 a.m. and 10 a.m.; so minimizing early morning activities may help to get a jump-start on a symptom-free day.

Dr. Ronit Herzog
NewYork-Presbyterian Hospital/Weill Cornell Medical Center

To prevent spread of infection, sneeze into your elbow.

Dr. Eric Rosenberg
Weill Cornell Medical Associates

Use nets for infants in their strollers during summer time to prevent unnecessary insect bites.

Dr. Audrey Olivera Schwabe
Weill Cornell Medical Associates

Parents need to make sure children receive all the recommended vaccines on time, including the yearly flu vaccine.

Dr. Eric Rosenberg
Weill Cornell Medical Associates

"Time-ins" of uninterrupted time for parents to play, talk, read or eat with kids builds security and self esteem.

Anita Gurian, Ph.D.
Clinical Assistant Professor
Child Study Center, Department of Child and Adolescent Psychiatry
NYU Langone Medical Center

Minimize the risk of developing osteoporosis later in life by making sure that children develop strong bones. Encourage them to eat a diet rich in calcium and be as active as possible.

Angela Stolfi, PT, DPT
Supervisor of Acute Care Physical Therapy
Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Kids who play sports build strong bodies, learn teamwork, combat obesity and learn how to handle losing.

Anita Gurian, Ph.D.
Clinical Assistant Professor
Child Study Center, Department of Child and Adolescent Psychiatry
NYU Langone Medical Center

Strength training can potentially damage a child’s growth plates, so it is important that they not strain and only lift weights with which they can comfortably do twelve repetitions.

David Feldman, MD
Chief of Pediatric Orthopaedic Surgery
Department of Orthopaedic Surgery
NYU Hospital for Joint Diseases

Studies show that teens who have two or fewer family dinners a week are twice as likely to smoke daily and to get drunk monthly than teens who have family dinners five times a week.

Anita Gurian, Ph.D.
Clinical Assistant Professor
Child Study Center, Department of Child and Adolescent Psychiatry
NYU Langone Medical Center

If you are over age 50, have a colonoscopy at least every ten years (or more frequently if instructed by your physician) for the early detection/treatment of colon polyps that can develop over time and may lead to colon cancer.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

For weight control, cardiovascular activity and lifting weights will burn calories more effectively. The greater your muscle mass, the more calories you need to sustain it. Therefore, the more muscle you have, the more calories you’ll burn doing the same cardio activity you did before you added the extra muscle.

Dr. Michael Cushner
Orthopedic Surgeon
The Westchester Medical Group, White Plains, New York

Try to stay as close to ideal body weight as possible. and if you are over 35 years old, have your blood pressure and cholesterol levels checked at least once a year.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

Get 30 minutes of moderate exercise five days per week.

Dr. Adam Stracher
Weill Cornell Medical Associates

African American men over the age of 40 and Caucasian men over the age of 50 should have an annual prostate exam and discuss having a PSA blood test with their doctor.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

To help prevent prostate cancer, eat a variety of fruits and vegetables, especially those containing lycopene such as apricots, guava, pink grapefruit, tomatoes and watermelon. Dietary supplements that claim to substitute for fruit and vegetable consumption are not recommended.

Dr. Judd Boczko
Urologist
The Westchester Medical Group, White Plains, New York

Women over 50 should have a yearly mammogram for early detection/treatment of breast cancer.Those under age 65 who are sexually active should have a PAP smear every 1-2 years.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

Women should consume 1000 mg of calcium with vitamin D and do regular weight-bearing exercise to limit the chances of developing osteoporosis.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

To prevent and minimize bone loss, exercise programs should include weight bearing activities (e.g. walking, running), resistance and strengthening exercises (e.g. free weights, circuit training). Start exercising 3x week and work up to 5-7x week.

Ting-Ting Kuo, PT, DPT, MS
Assistant Supervisor, Women's Health Outpatient Physical Therapy
Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Being overweight (having a body mass index above 25) decreases fertility and increases several pregnancy risks. Losing weight during pregnancy is not advised, it is best to lose weight before becoming pregnant. It is also best to stop smoking and drinking alcohol before conception. Both smoking and alcohol decrease fertility and increase risks to the baby.

Amos Grunebaum
MDDirector of Obstetrics and Chief of Labor & Delivery
NewYork Presbyterian Hospital/Weill Cornell Medical Center

Women should empty their bladders every 2-4 hours. Voiding regularly can minimize the risk of developing urinary tract infections.

Ting-Ting Kuo, PT, DPT, MS
Assistant Supervisor, Women's Health Outpatient Physical Therapy
Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Reading, doing crossword puzzles and socializing all contribute to your alertness, mental health and well being.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

Exercise is the fountain of youth; however consult with your physician before beginning or changing your exercise regimen

Dr. Holly Anderson
NewYork Presbyterian Hospital/Weill Cornell Medical Center

Have periodic vision and hearing tests, as directed by your doctor.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

Studies show that simply tripping over the family dog’s water bowl can lead to breaking a bone or other serious long-term consequences.

Scott Breidbart, M.D.
Chief Medical Officer
Empire Blue Cross Blue Shield

If over age 60, make sure to have the Shingles Vaccine to prevent the development of this painful illness. If you are over age 65, get the annual Pneumonia Vaccine to prevent the development of pneumococcal pneumonia.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

Stay physically active, follow a low sodium diet, understand your treatment plan, take your medications as prescribed and do your best to stay well.

Shirley Ackerman, PhD, CRRN-A, CDE, Education Coordinator
The Joan and Joel Smilow Cardiopulmonary Rehabilitation and Prevention Center
NYU Langone Hospital Center

For those whose schedules permit, taking a short nap is beneficial. Some studies indicate that memory, the ability to learn, and one’s general alertness increase after a nap. If you can still sleep through the night after taking a nap, the best time to nap is between 12 noon and 3 p.m.

Dr. Bruno DiCosmo
Pulmonary and Critical Care Physician
The Westchester Medical Group, White Plains, New York

There is no proven benefit to drinking water with added minerals, vitamins and electrolytes. Your money is better spent on fruit and vegetables, and eating a balanced diet.

Dr. Louis Aronne
Obesity Specialist and National Weight Management Expert
The Westchester Medical Group, Purchase, New York

For optimal eye protection, when buying sunglasses look for a pair that provides over 95% UV protection.

Dr. Donald J. D’Amico
NewYork Presbyterian Hospital/Weill Cornell Medical Center

Dr. Stephen Trokel
NewYork-Presbyterian Hospital/Columbia University Medical Center

See a doctor experienced in travel medicine to determine if vaccines are needed for yellow fever, typhoid, hepatitis A, etc.

Dr. Scott Weissberg
NewYork Presbyterian Hospital/Weill Cornell Medical Center

Every adult should establish a health-care relationship with a primary care physician, who is responsible for helping him or her maintain overall health. This relationship serves as a patient’s entry into the health care system and their “medical care home.” Studies have shown that patients who have a primary care physician are more likely to receive preventive services, have better management of chronic diseases, fewer hospitalizations, and are more satisfied with their care.

Dr. Barney Newman
Medical Director at The Westchester Medical Group, and an internist
White Plains, New York

Be sure to discuss any family history of cancer with your physician; you may be a candidate for further evaluation, counseling, screening, and/or testing.

James L. Speyer, MD
Medical Director
Clinical Cancer Center
The Cancer Institute at NYU Langone Medical Center

Ask the Human Resources department about wellness programs offered at your workplace. Studies have shown that worksite wellness programs are extremely effective at helping employees learn about their health and make positive lifestyle changes.

Paula Kramer Weiss
Director, Center for Corporate Wellness
NYU Langone Medical Center

Manage and protect your personal health information; it’s a vital resource for you and your healthcare team.

Cindy Boester, MS, RHIA
Manager Health Information Management
Clinical Cancer Center
The Cancer Institute at NYU Langone Medical Center

Sitting up straight and being mindful of posture improves core muscle tone and can prevent or decrease low back pain. When typing, sit up straight with feet flat on the floor, keep elbows at a 90-degree angle and take a break every hour to stand, walk, and stretch.The computer display should be near eye level to avoid neck, back, and eye strain.

Claudette Lajam, MD, Joint Replacement Surgeon
NYU Hospital for Joint Diseases Department of Orthopaedic Surgery
Phone: 212-598-7650

Steve Lee, MD, Associate Chief of the Hand Division
Department of Orthopaedic Surgery
NYU Hospital for Joint Diseases

To maintain a pain-free spine, if you are regularly seated at your desk all day, regularly stand upright, bend backward 5-6 times a day and walk for a few minutes every hour.

Olga Kalandova, PT, MS, Cred.MDT
Supervisor of Outpatient Physical Therapy
Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Stretch your muscles before and after exercising. Regularly incorporating stretches into your fitness routine can help you maintain your flexibility and minimize your risk of injury. Ramp up your exercise intensity gradually over days to weeks.

Steve Lee, MD, Associate Chief of the Hand Division
Department of Orthopaedic Surgery
NYU Hospital for Joint Diseases

Angela Stolfi, PT, DPT
Supervisor of Acute Care Physical Therapy
Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

No time to go to the gym? Work exercise into your day. For example, instead of the elevator or escalator take the stairs. Taking the stairs is a great way to increase endurance and the strength of lower extremities.

John R. Corcoran, PT, DPT, MS, Cert.MDT
Associate Director of Physical Therapy
Clinical Assistant Professor, Dept. of Rehab Medicine
Center Coordinator of Clinical Education
NYU Langone Medical Center - Rusk Institute

To avoid sty formation, soak a face cloth in warm tap water, ring it out and apply it to the surface of your closed eyelids. After a minute, several more times. During the last application, gently rub the cloth to dislodge any materials that may have built up at the base of the eyelashes. This process will help prevent problems down the road.

Patricia A. McLaughlin, MD
Laser Lasik

Avoid excess alcohol and excess caffeine – both can dry the vocal folds. Minimize intake of dairy products as they can create thick mucus, causing more frequent throat clearing. Warm up your voice before heavy voice use – hums and words/phrases using the letter ‘M’ work well.

Milan Amin, MD
Director NYU Voice Center
Department of Otolaryngology
NYU Langone Medical Center

To enjoy crisp hearing throughout life, avoid exposure to loud noises. Listen responsibly.

Anil K. Lalwani, MD
Mendik Foundation Professor and Chair
Department of Otolaryngology
Professor of Pediatrics & Professor of Physiology and Neuroscience
NYU Langone Medical Center

Familiarize yourself with the recommendations of the US Preventative Services Task Force and learn which screenings are advised at different ages and stages of life.
Go to: http://www.ahrq.gov/CLINIC/uspstfix.htm#Recommendations

Paula Kramer Weiss
Director, Center for Corporate Wellness
NYU Langone Medical Center

Skin is the body’s largest organ, help it do its job of preventing infections by never letting it get cracked or dried out. Moisturize often, especially in the winter.

Angela Stolfi, PT, DPT
Supervisor of Acute Care Physical Therapy
Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

To prevent dry skin in the wintertime, limit yourself to 5 to 10 minutes for your shower or bath. Then, moisturize right after you bathe. You can trap in at least 50 percent more moisture by applying moisturizer while your body is still damp.

Dr. Diana Hurwitz
Dermatologist
The Westchester Medical Group, White Plains, New York

Avoid prolonged exposure to the sun, even in the winter. If you will be out in the sun for more than 20-30 minutes, make sure to cover up with a hat, long pants and a long-sleeved shirt. To exposed areas, apply water/perspiration-resistant sunscreen with SPF 45 to protect from harmful UV Rays.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

R. Clifford Mihail, MD, FACS
Mid Hudson Medical Group, Fishkill NY
ENT/Allergy/Facial Plastic Surgery

Try to avoid direct midday sun. It is strongest between 10 am and 4 pm and can do the most damage to your skin during those hours.

Jennifer Stein, MD PhD, 212-263-5889
Associate Director, Pigmented Lesion Section
Ronald O. Perelman Department of Dermatology
NYU Langone Medical Center

A biotin supplement will improve the look of your hair and nails, as will fish-oil supplements.

Dr. Diana Hurwitz
Dermatologist
The Westchester Medical Group, White Plains, New York

Boost the effectiveness of your antiperspirant by applying it before you go to sleep. By leaving it on for 6 - 8 hours, it will block the sweat ducts for up to 24 hours. You can still shower in the morning, with no need to reapply. (When applying antiperspirant in the morning after a shower, there is still moisture on the skin, which will dilute/dissolve the product before it reaches and blocks sweat ducts.)

Dr. Saryna Young
Dermatologist
The Westchester Medical Group, White Plains, New York

Exercise increases your metabolism, increases blood flow to the face and helps remove toxins. Eat a diet rich in fruit, berries, and vegetables, which contain the necessary vitamins and antioxidants to keep your skin healthy.

W. Matthew White, M.D.
Facial Plastic and Reconstructive Surgery
Department of Otolaryngology
New York University School of Medicine

Most creams and lotions are created equal. They’re either oil in water (the lotions) or water in oil. The differences in the prices have very little to do with the content of these products, and more to do with the added ingredients that give a product its fragrance or increase the elegance of application.

Dr. Erin Walker
Dermatologist
The Westchester Medical Group, White Plains, New York

Honey produced by the bees from the area in which you live helps minimize allergies.

R. Clifford Mihail, MD, FACS
Mid Hudson Medical Group, Fishkill NY
ENT/Allergy/Facial Plastic Surgery

For frequent users of the i-Phone, BlackBerry or other personal digital assistants, take immediate steps to prevent injury. Learn how to use shortcut keys to reduce the need for scrolling. Instead of typing the same things over and over, learn how to use the auto text feature. Answer e-mails that are of low priority from a computer. Keep hands and fingers loose while typing to prevent tightening of the hand muscles and take frequent breaks.

Dr. Joseph Cole
Department of Physical Medicine and Rehabilitation
The Westchester Medical Group, Rye, New York

Reduction or elimination of modifiable risk factors for stroke can reduce your risk of having a stroke by up to 80%. This includes efforts to stop smoking, control your blood pressure, eat a healthy diet, exercise every day, lower your cholesterol, use alcohol in moderation, lose weight, learn to cope with stress in a healthy manner, and getting a regular check-up to look for silent heart problems.

Matthew Fink, MD
NewYork Presbyterian Hospital/Weill Cornell Medical Center

Take five deep breaths three times a day, sleep at least 7 - 8 hours a night, exercise with moderate intensity (preferably outdoors), and don’t worry about things over which you have no control.

Dr. Geo Espinosa
Director, the Integrative Urological Center
Department of Urology
NYU Langone Medical Center

Break the habit of using food to treat your mood, especially when negative mood states (anger, anxiety, depression, loneliness, stress) stimulate consumption of "comfort" foods that are usually rich in starch, salt, sugar or fat. This can lead to slow but steady weight gain around the waist. Instead, reach for substitute non-fat foods (e.g., fruits or veggies), have a glass of water or unsweetened fruit juice, or redirect yourself to an activity such as meditation, deep breathing, diversion of any kind, a short walk, or physical exercise.

William J. Waked, Ph.D.
Senior Psychologist and Clinical Assistant Professor of Psychology,
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center, Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Ask yourself if your thoughts are exacerbating a stressful situation. If they are, replace them with positive ones, i.e. “I’m doing the best I can,” “ This too shall pass,” or “This is a neutral event that I can’t control.”Practice good communication. Be assertive and ask for what you need.

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center, Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

To manage stress when looking for employment, take control of your job search and schedule a set time daily for job-hunting activity. Keep to your schedule and maintain accurate records of the positions you apply for and the contacts you make. Find a worthy organization where you can volunteer your skills in order to structure your time, stay active and network.

Robert Lindsey, CRC, LMHC
Acting Director
Vocational Services Department
Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Know your stressors and their warning signs. Keep a “stress inventory” to help you identify triggers and how you react to them physically, emotionally and behaviorally. Have a plan of action and mentally rehearse how to successfully handle a situation.

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center, Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Find a friend, family member, pastor, rabbi or whomever you can talk with regularly. Having a sounding board can offer great comfort.

Mid-Hudson Medical Group, PC
Joseph A. Garvey, M.D.
President and Chairman of the Board
Fishkill, New York

Allow yourself to be a kid again and remember what you enjoyed as a child; draw, paint, dance, listen to music, be silly!

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center, Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Track what you are doing and how you are feeling when smoking. Often we’re not aware of our triggers that spur us to light up. Write down all the reasons why you want to quit and keep them with you. Ask yourself, “How important is it for me to quit smoking?” using a scale of 1-10, with 1 being not important and 10 being very important. Continue this same type of questioning, asking yourself how confident and/or how motivated you feel about quitting.

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center,
Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Learn as much as you can about quitting prior to your quit date. Investigate nicotine replacement therapies and how to change your behavior and thinking. Attend lectures, speak to your doctor, and visit websites that offer advice.

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center,
Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Review what nicotine replacement therapy or medication you will use. Think about joining a smoking cessation program that teaches how to act and think differently about cigarettes. Review your smoking triggers and how you will deal with them as a nonsmoker (i.e. what will you do on your work breaks instead of smoking, etc.).

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center,
Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Throw out all cigarette and smoking paraphernalia (i.e. lighters, ashtrays, or anything that reminds you to light up) and tell people that you are quitting on that day. Calculate how much money you are saving. Reward yourself each week with a gift of your choosing.

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center,
Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center

Learn to relax and have an understanding of your individual stressors (See Tip #68) and how to cope with them without a cigarette. Have a list of things to do to distract yourself when urges occur, e.g. deep breathing, etc.

Bette Jean Rosenhagen, LCSW
Co-Coordinator of the Comprehensive Smoking Cessation Program & Coordinator of the Integrative Health and Wellness Program
The Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center,
Of the Rusk Institute of Rehabilitation Medicine
NYU Langone Medical Center