70 Quick and Easy Tips to Getting Healthy | 4

Get Healthy and Stay Healthy!

1. It is crucial that you have regular checkups, which could include mammograms, pap smears, checks for colon cancer, EKGs, etc. Many times, a regular checkup could have caught something earlier on, actually
saving a life. If you do not feel good, have your doctor check things out. If you are due for your annual mammogram, have it done. You could possibly be saving your own life.

2. If you know that you are not feeling “right” but the doctor tells you everything is fine, listen to your body. There is nothing wrong with getting a second opinion. If you are not comfortable with the doctor’s advice, get another exam. In addition, if you go to a doctor who tells you that what you feel is in your head, or you are crazy, get out of there immediately. You know your body better than anyone does and you need a doctor that believes in you and offers the right kind of support and encouragement.
3. Get into a habit of reading the labels on food. While they may have messages such as “Low Fat” or “Reduced Calorie” written all over the front of the package or can, when you read the label and understand what you are looking for, you will probably be surprised. Regardless of what the claim
may be, the label may tell another story. The FDA provides these important guidelines, therefore, should be what you look for. If the message and label do not jive, move on to a different product.

Fat-Free	Less than 0.5 grams of fat per serving, with no added fat or oil
Low fat	3 grams or less of fat per serving
Less fat	25% or less fat than the comparison food
Saturated Fat Free	Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving
Cholesterol-Free	Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving
Low Cholesterol	20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving
Reduced Calorie	At least 25% fewer calories per serving than the comparison food
Low Calorie	40 calories or less per serving
Extra Lean	Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Lean	Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Light (fat)	50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)
Light (calories)	1/3 fewer calories than the comparison food
High-Fiber	5 grams or more fiber per serving
Sugar-Free	Less than 0.5 grams of sugar per serving
Sodium-Free or Salt-Free	Less than 5 mg of sodium per serving
Low Sodium	140 mg or less per serving
Very Low Sodium	35 mg or less per serving

4. When you think about losing weight, more importantly than weight is the amount of fat you are carrying around. This fat is measured with what is called Body Mass Index, or BMI. For women, if you are fit, your percent of body fat should range from 21% to 31%. If you are in incredible shape, that could be as low as 10%. For men, fit should be between 14% and 25%, and excellent shape, as low as 2%.

To calculate your body fat, write down how much you weigh (be honest – no one will see this but you). Multiply your weight by 703. Next, write down your height, in inches. Multiply by that same number. Then you will divide your weight number by your height number. That is your BMI. For example, if your weight were 150 pounds x 703, your weight answer would be 105,450. If your height is 5’4”, that would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of

25.7.

5. A great way to maintain a healthy cardiovascular system is by adding flaxseed to your daily diet. Flaxseed actually contains what is called alphalinolenic acid, which is a fatty acid essential in controlling blood pressure.

They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.

6. Most people know that sunscreen is important for shoulders, backs, legs, and arms when out in the sun but there are other parts of the body that are often overlooked. When enjoying the beautiful sun, be sure to use sunscreen on your ears, slips, and even the tops of your feet as well!

7. Make sure you conduct regular breast examines. This can quickly and painlessly be done during your shower or lying down when going to bed. Contact your primary physician or gynecologist for a free pamphlet showing the proper way this is done. Taking proactive steps could save your life.

8. Caffeine can dehydrate your body so try to remove it from your daily intake. This may require some weaning, but when done, you will feel better. If you feel that you need something, instead of grabbing a cub of caffeinated coffee or soda, try drinking herbal tea.

9. Whole wheat is actually better for you. It offers more fiber, which helps reduce the risk of heart disease, stroke, cancer, diverticulosis, diabetes to name a few. When possible, set aside the white flour and bread and reach for products that are made from oats, barley, buckwheat, bulgur, rye, brown

rice, millet, and wheat.

10. If you are not sure what your family history is in relation to health, now is a good time to find out. This can be especially true if you are adopted or disconnected from immediately family members. There might be certain types of cancer, diabetes, asthma, or other illnesses that you could get a jump on if you knew they were prevalent in your family. Once you discover any risks, talk with your physician for recommendations.