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3 things for better health - Oct. 8

Need to be motivated to start the week off on a healthy note? Just try one or more of three things to start the week off on the right path.

1. Make an appointment for a mammogram. It's Breast Cancer Awareness Month and if it's been some time since a mammogram was on the to-do list, this is the week to call to schedule an appointment. Sage Screening Programs help keep Minnesotans healthy through screening and early detection of breast, cervical and colorectal cancers, the state health department notes. Screenings are provided at participating locations free of charge to people who qualify. Call 1-888-643-2584 to reach a navigator to help answer questions and assist with referrals to resources.

2. Try the office or home workout from Harvard Health. Equipment needed can be a desk, table or countertop, exercise mat, sturdy chair. Sit seated with feet pointed straight and knees apart with hands on thighs. Stand. Repeat. Use the table, desk or countertop to do a standup front plank. Lean forearms on the table, press feet back with heels off the floor and maintain the position. Lay on a floor mat with shoulders on the matt and feet with arms outstretched to the side and push the pelvis up creating a straight line from knee to chest. Hold the position—which is called a bridge—and repeat. Kneel down on the mat, put hands flat out in front so hands and knees are on the matt and contract the abdominal muscles.

3. WebMD created a list of filling foods that won't fill you out—cottage cheese, oatmeal, quinoa, broth-based soup, salad, a small handful of nuts, avocado, eggs, fish, beans, whole milk and popcorn. Other highly processed foods, candy, soda, white bread can put too much sugar into the blood at once, encouraging your body to store the extra as fat and leaving you hungry for more. WebMD notes whole grains, fruits and vegetables take longer to digest, meaning hunger is satisfied and energy provided. A healthy, balanced diet will serve best with a variety of nutritious foods, WebMD noted,along with sleep and exercise.

For more tips from the weekly Three Things list, check out the Monday Motivator page each week in the Dispatch or e-edition, or go to www.brainerddispatch.com and go to lifestyle to reach the drop-down menu for health or search using the keywords "Monday Motivator."

Questions or tips to share, contact Renee Richardson, managing editor, at renee.richardson@brainerddispatch.com or 218-855-5852.

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