14. Drink Wisely
There is nothing wrong with a couple of social drinks or a glass of wine or beer with dinner, but if you drink, you need to be wise. First, if you drink to the point of being drunk, keep in mind that you are causing damage to your liver. Second, if you drink, NEVER drink and drive.
15. Young at Heart
Regardless of your age, if you start acting too old, you will actually not benefit yourself at all. Studies have shown that people who act old, feel old, and can actually suffer from problems before their time. Do not be afraid to be youthful, within reason. The next time you see a man in his seventies running a marathon or a woman keeping up in aerobic class, you can see that by refusing to give into age, they are healthier and live much longer lives.
16. Regular Checkups
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.
17. Cholesterol Levels
High cholesterol leads to hardening of arteries, which in turn, leads to heart disease or attack. Keep your intake of food healthy, limit the amount of sugar you eat, and have your cholesterol checked. If it is higher than 200, ask your doctor for ways to reduce it.
18. Meditate
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.
19. Listen to ME
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.
20. Body Fat
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.
21. Read the Label
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.
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Fat-Free |
Less than 0.5 grams of fat per serving, with no added fat or oil |
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Low fat |
3 grams or less of fat per serving |
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Less fat |
25% or less fat than the comparison food |
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Saturated Fat Free |
Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving |
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Cholesterol-Free |
Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving |
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Low Cholesterol |
20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving |
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Reduced Calorie |
At least 25% fewer calories per serving than the comparison food |
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Low Calorie |
40 calories or less per serving |
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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 |
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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 |
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Light (fat) |
50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese) |
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Light (calories) |
1/3 fewer calories than the comparison food |
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High-Fiber |
5 grams or more fiber per serving |
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Sugar-Free |
Less than 0.5 grams of sugar per serving |
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Sodium-Free or Salt-Free |
Less than 5 mg of sodium per serving |
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Low Sodium |
140 mg or less per serving |
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Very Low Sodium |
35 mg or less per serving |
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