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


                                 Low-fat                                   
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 o meat, poultry or seafood.

Lean: Less than 10 grams of fat, 4.5 g of saturated fat, and95 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 theamount 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.

11. If you are like any other person on the face of the planet, you have cravings for sweet foods. To help with these cravings, you can use Normoglycaemia to help normalize your blood glucose levels.
This supplement is very rich in magnesium, B Vitamins, and Chromium and has been proven successful for many years.

12. When you finish with your bath or shower, you can actually help your body’s circulation and improvement in which lymph glands drain, all by the way that you towel off your body. Very simply, when drying your arms and legs as well as torso, always towel away toward the groin for your legs and toward your armpits for the arms and torso. This might sound funny, but studies have shown this works.

13. If you suffer from asthma, you already know that some sports should be avoided, depending on the severity. If you have trouble on a daily basis and love sports, be encouraged to know that some sports are asthma-friendly and in fact, can be helpful in that they help make the lungs stronger. These sports include swimming, cycling, and fishing, walking, and canoeing.
Again, check with your physician before getting involved with any sport if you have a health condition.

14. Hot, spicy foods that contain curry, chilies, or other hot peppers such ascayenne, help to trigger endorphins. These hormones are what make people feel good and well balanced. In fact, endorphins are like a natural morphine that helps ease pain and provide a sense of well being. The next time you are feeling a little down or have some minor pain, try eating something
spicy.

15. Ah, the sweet taste of fresh berries! Berries are actually good for you and contain plant nutrients called anthocyanidins.
These are incredible antioxidants and some have high levels of resveratrol, which helps fight
heart disease and cancer. The next time you want something sweet, juicy, and good for you, reach for blueberries, grapes, or strawberries, and do not ,feel guilty!

16. Both of these products can help in certain situations. For example, aspirin is an analgesic, used for pain while ibuprofen is both an analgesic and anti-inflammatory. Therefore, the next time you have to deal with sore muscles after a good workout, remember that you can get some needed relief from these over the counter remedies.

17. If you love nuts, then you are in luck. Almonds are not only delicious and make a great snack food, medical studies show they contain as much protein per ounce as red meat. In addition, they aid in reducing the risk of heart attacks by up to 50%. The next time you need something crunchy,
reach for a handful of almonds.

18. With today’s breakthroughs, there are many innovative ways to fight cancer.
Although you may find this difficult to believe, the American Institute for Cancer Research has come up with a surprising way to fight cancer.
After conducting thorough studies, researchers found that drinking tea, which contains antioxidants to help neutralize “free radicals” helps to fight cancer.
While it is not a cure-all, if cancer runs in your family, it certainly will not hurt to add tea to your daily consumption.

19. Water is excellent for the body and good health. Water helps flush out toxins and other unwanted things lingering in the body. Water also replenishes fluids that help lubricate the internal body, keeps you hydrated, reduces hunger, which helps with weight loss, and helps to make skin look smooth and young. If you are not used to drinking water, it may seem hard at first, but very quickly, you will enjoy the clean, refreshed way it makes you feel.
At a minimum, you should drink 64-ounces a day and more if you can.

20. Many people do not realize how dangerous mixing medications can be In fact, some combinations are lethal.
If you are on medication, make sur your physician knows everything you take, including herbs and supplements.
To take it one-step further, when you have a new prescription filled, ask the
pharmacist if there are any bad interactions with your other current
medication.

21. The practice of Yoga is actually a spiritual practice. However, with the many benefits received it has quickly become a popular choice to thousands of people strictly for health. Yoga helps stretch out muscles and ligaments, tone the body, and the greatest benefit is that it helps to clear the mind.
Having a clear mind works toward a healthy body.

22. The medical field has proven that laughter actually works with your body toward good health. Have you ever heard the expression, “Laughter is the best medicine”? The truth is, when you laugh, several positive things happen.
Your muscles relax; stress hormone product is reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!

23. People often confuse “dieting” with nutrition. Your body needs to hav nutrients replaced, whether through foods being eaten or supplements.
Do you remember what you learned in elementary school about the four major food groups? As adult, eating balanced meals from these groups still applies.
It is important to remove the “junk food” from your diet and stick with healthy foods.
If you do not like certain things such as fruits or vegetables, be sure you are taking a supplement to get the nutrients needed.
Another consideration is if you are a vegetarian. There are certain benefits taken from meat such as iron and B-12 that you should consider taking a supplement for in exchange for the meat.

24. Eating bland foods is boring, unsatisfying, and if that is what your diet consists of, more than likely, you will be off it shortly after you start.
If you enjoy good tasting food, some sauces and spices can enhance your food while not adding calories to your food.
The next you grill meat, consider
using one of these:
Reduced-salt Soy Sauce
Mustard
Salsa
Worcestershire Sauce
Vinegar (this comes in wonderful flavors)
Teriyaki Sauce
Tomato Sauce
Hot Sauce



25. While some supplements and vitamins on the market are not worth buying and some, such as Ephedrine, have been proven dangerous, other sources are healthy. Most important, you need to understand what it is you are taking, and strictly follow dosage just as you would medication that has been prescribed.
If you are unsure, check with your physician, a nutritionist, or a reputable health food store.
Many supplements that are good for overall health include grape seed extract, Glucosamine, aloe vera, and Selenium.
Vitamins to consider would include Vitamin E, Vitamin C, B-12, Iron, Magnesium, and Calcium.

26. Everyone knows, whether they want to admit it or not, reducing calories will help you to lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that should not be missed. Lunch should be healthy but a less than what you ate for breakfast. As you approach dinner,
eat healthy but light. Avoid after dinner snacks or eating before bed!

27. High cholesterol leads to hardening of arteries, which in turn, leads to heart disease or attack. Keep your intake of food healthy, limit the amoun of sugar you eat, and have your cholesterol checked. If it is higher than 200, ask your doctor for ways to reduce it.

28. Most jobs in today’s society require the use of a computer. If you sit in front of a computer all day or work any job or hobby that requires your eyes to work hard, be sure to take breaks throughout your day.
For soothing relief, you can use eye drops, close your eyes for a few minutes to allow
them to rest, and look away to something other than what you are working on.
Also, ensure that you are working with appropriate lighting, which is an oversight many people make. These are ways in which to give your eyes a much-needed break.
Eyestrain can cause eye problems as well as headaches.

29. These are oestrogen-like compounds found in plants that act as hormone blockers any place in the body where there are excess hormones that could cause such cancers such as breast cancer. Flavonoids are also strong antioxidants, which can be found in foods such as beans, onions broccoli apples, and soy products.

30. As a way of reducing blood pressure, which is bad on the heart, reduce the amount of sodium (salt) you intake.
You may be thinking of table salt but you should know that many canned vegetables, soups, even soda, are very high in sodium. Look at your labels and try to cut back on processed
foods.
If you have a craving for salt, switch to natural seasoning and just a little salt.

31. Often people think by drinking fruit juices or eating low-fat fruit rollups and such, they are cutting out or eliminating sugar. The fact is that some fruit juices have more sugar than a soda. Reduction of sugar is important to good health; therefore always check out the sugar content of anything you put in your mouth, even if it appears to be healthy.

32. Find some time away from noise and distractions for you.
Meditation can come in many forms. Whatever way you meditate, ensure that you are in a quiet place with soft lighting, sit with good posture and in a comfortable position, practice slow, rhythmic breathing, and concentrate on something calm and relaxing.
Meditation is a great stress reducer, which is vital for good health.

33. Does sleep really affect health? You bet it does.
During sleep, you body is resting and recovering from all the work is has done throughout the
day.
Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day.
If you are not getting the proper amount of sleep, you will notice it in a physical way.
While there is no magic number, usually between six and eight hours a night is appropriate.
If you have difficulty getting to sleep, before you climb int bed, try Yoga, listening to soft, relaxing music, a glass of wine, or if you can talk someone into it, a good massage.

34. You have probably heard this before Stress is a key contributor to poo health. Study after study has found that when a person is stressed, the body reacts.
The result of stress could be high-blood pressure, tension headaches,The Safe Way To Getting Healthy And Staying Healthy upset stomachs, poor posture, and so on. Keeping stress in check will help you manage your overall health much better.

35. If you have bathroom scales, you should either get rid of them or pu them away for a while. Weight does not accurately reflect the level of you fitness.
If you should be measuring anything, it should be body fat, not the weight.
Being healthy ensures that you live a long life. Take a look around your right now.
If you don’t get healthy and stay that way you’ll miss every single one of those things.
I hope this guide helps you, and I wish you much success on your journey to getting healthy and staying that way!


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