Health Notes:
The following information I took from a Oprah show with Doctor M. Oz on health. It seemed like a ton of great information and so I typed it all down and put it here to look at.
Mike and I have been for the past 6 years have been slowly making better health choices with our foods and what we give our children. We want to live healthy lives and to live our current life as close as we can to the ideals of what we believe in. Much of the stuff here reflects what we are trying to do. So having it all written out is a nice thing to have.
LIVING YOUR BEST LIFE!
THE ULTIMATE HEALTH CHECKLIST:
1. Schedule a Checkup
2. Know the 5 Ingredients to Avoid
3. Add Healthy Food to Diet
4. Take a Multivitamin
5. Know your Numbers
6. Find a Health Advocate (should be someone you trust not necessarily your spouse)
7. Organize your Health Information
8. Know the Medical Tests you should have
9. Exercise
10. Get 7-8 Hours of Sleep a Night
1. Schedule a Checkup
Get an Annual Physical
Every 6 months go to the dentist
Get an Eye Exam every 2 years
Women
starting no later than age 21, get an annual: Pap Smear, Pelvic Exam
between the ages 35 - 40 start getting annual mammograms
monthly self breast exams
Bone Density (by age of 60)
Men
in your 20s, get a yearly testicular exam
Digital Rectal Exam (can't recall at what age it was best to start these.)
BOTH Men & Women (checking for heart disease)
At age 50 get: echocardiogram and stress test
Colonoscope (if clear once every 10 years)
Once a year, get a Skin Test (To dermatologist once a year)
In your 60's get a yearly hearing exam
Healthy body fat percentage for women is between 25 and 31%.
Healthy body fat percentage for men is between 18 and 25%.
2. Know the 5 Ingredients to AVOID:
High-fructose corn syrup
sugar
"Enriched" anything
Trans fats (like hydrogenated fats, anything that has a long shelf life)
Saturated fat
3. Add Healthy Food to your Diet.
Eating Healthy Foods:
Antioxidants: 5-7 servings daily (fistful size)
Omega 3's: 3g daily
Fiber: 25g
Olive Oil: 1 tablespoon daily (no processed, or heated)
Antioxidant rich foods:
Tomatoes
Broccoli
Red, Kidney and Pinto Beans
Blueberries
Artichokes
Dried Prunes
(foods with lots of vibrant color)
Omega 3's
Flax seeds
Walnuts (a handful daily)
Salmon
Scallops
Soybeans
Squash
The lack of Omega 3's for post-partum women can cause depression. Fresh is the best.
Fiber
Lentils
Black Beans
Peas
Raspberries
Pine Nuts
Oatmeal
Things that say 100% whole grain or wheat
4. Take a Multivitamin
Pre-menopausal Women: (usually women between the age of 30 and 50)
-no more than 5000IU of Vitamin A
-iron
Post-Menopausal Women, and all Men (women usually over the age of 50)
-no more than 2500IU of Vitamin A
-no iron
5. Know your Numbers
*Know your waist size (right around your belly button)
(Your waist size should be less than half your height, for men that means less that 40 inches, for women less than 37 inches)
*Know your blood pressure
(Ideal pressure is 115/75)
*Cholesterol Ratio
LDL less than 100
HDL greater than 40
*Resting Heart Rate
(before you get out of bed in the morning, take your pulse rate... how many beats a minute.
if the rate is over 83 at resting first warning signs of a problem. Close to 60 is ideal.)
*Blood Sugar
Vitamin D (need at least 15 minutes of sun a day for your body to get enough, or 1000IU.)
*C-Reactive Protein (made in the liver, shows body irritations and inflammations.)
*TSH: Thyroid Stimulating Hormone
9. Exercise
10,000 steps a day (start with walking.)
Heart rate up 60 minutes/week
Flexibility: 5 minutes a day
Strength: 30 minutes a day
10. Sleep
Keep a routine (get up same time every day.)
Keep bedroom dark and cool
Bedroom should be for adult intimacy and sleep only
No caffeine 4 hours before bed
No TV in the bedroom
Take calcium and magnesium
Mike and I have been for the past 6 years have been slowly making better health choices with our foods and what we give our children. We want to live healthy lives and to live our current life as close as we can to the ideals of what we believe in. Much of the stuff here reflects what we are trying to do. So having it all written out is a nice thing to have.
LIVING YOUR BEST LIFE!
THE ULTIMATE HEALTH CHECKLIST:
1. Schedule a Checkup
2. Know the 5 Ingredients to Avoid
3. Add Healthy Food to Diet
4. Take a Multivitamin
5. Know your Numbers
6. Find a Health Advocate (should be someone you trust not necessarily your spouse)
7. Organize your Health Information
8. Know the Medical Tests you should have
9. Exercise
10. Get 7-8 Hours of Sleep a Night
1. Schedule a Checkup
Get an Annual Physical
Every 6 months go to the dentist
Get an Eye Exam every 2 years
Women
starting no later than age 21, get an annual: Pap Smear, Pelvic Exam
between the ages 35 - 40 start getting annual mammograms
monthly self breast exams
Bone Density (by age of 60)
Men
in your 20s, get a yearly testicular exam
Digital Rectal Exam (can't recall at what age it was best to start these.)
BOTH Men & Women (checking for heart disease)
At age 50 get: echocardiogram and stress test
Colonoscope (if clear once every 10 years)
Once a year, get a Skin Test (To dermatologist once a year)
In your 60's get a yearly hearing exam
Healthy body fat percentage for women is between 25 and 31%.
Healthy body fat percentage for men is between 18 and 25%.
2. Know the 5 Ingredients to AVOID:
High-fructose corn syrup
sugar
"Enriched" anything
Trans fats (like hydrogenated fats, anything that has a long shelf life)
Saturated fat
3. Add Healthy Food to your Diet.
Eating Healthy Foods:
Antioxidants: 5-7 servings daily (fistful size)
Omega 3's: 3g daily
Fiber: 25g
Olive Oil: 1 tablespoon daily (no processed, or heated)
Antioxidant rich foods:
Tomatoes
Broccoli
Red, Kidney and Pinto Beans
Blueberries
Artichokes
Dried Prunes
(foods with lots of vibrant color)
Omega 3's
Flax seeds
Walnuts (a handful daily)
Salmon
Scallops
Soybeans
Squash
The lack of Omega 3's for post-partum women can cause depression. Fresh is the best.
Fiber
Lentils
Black Beans
Peas
Raspberries
Pine Nuts
Oatmeal
Things that say 100% whole grain or wheat
4. Take a Multivitamin
Pre-menopausal Women: (usually women between the age of 30 and 50)
-no more than 5000IU of Vitamin A
-iron
Post-Menopausal Women, and all Men (women usually over the age of 50)
-no more than 2500IU of Vitamin A
-no iron
5. Know your Numbers
*Know your waist size (right around your belly button)
(Your waist size should be less than half your height, for men that means less that 40 inches, for women less than 37 inches)
*Know your blood pressure
(Ideal pressure is 115/75)
*Cholesterol Ratio
LDL less than 100
HDL greater than 40
*Resting Heart Rate
(before you get out of bed in the morning, take your pulse rate... how many beats a minute.
if the rate is over 83 at resting first warning signs of a problem. Close to 60 is ideal.)
*Blood Sugar
Vitamin D (need at least 15 minutes of sun a day for your body to get enough, or 1000IU.)
*C-Reactive Protein (made in the liver, shows body irritations and inflammations.)
*TSH: Thyroid Stimulating Hormone
9. Exercise
10,000 steps a day (start with walking.)
Heart rate up 60 minutes/week
Flexibility: 5 minutes a day
Strength: 30 minutes a day
10. Sleep
Keep a routine (get up same time every day.)
Keep bedroom dark and cool
Bedroom should be for adult intimacy and sleep only
No caffeine 4 hours before bed
No TV in the bedroom
Take calcium and magnesium