At the doctor's office this week for an annual physical, one of the TBFC coaches came home with a clean bill of health and a piece of paper with "Tips for Preventative Health"! We liked it so much we wanted to share it.
Here are the tips from Dr. Washburn, adapted for TBFC. Sure most of it might seem like common sense, but what a great reminder for everyone. These tips affirm all the things we strive to do to live a healthy life!
Print a copy for yourself! Share it with friends and loved ones. Let's live healthy!
CLICK HERE TO >>> DOWNLOAD AND PRINT TIPS FOR HEALTHY LIVING
o Get 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise to maintain hearth health as recommended by the AHA. Physical exercise has many benefits! o Maintain a lean body mass. Strength train 1-2 times per week targeting every major muscle group. This increases HDL cholesterol and improves the body’s response to insulin. o Minimize starch foods in the diet: bread, rice, pasta, corn, potatoes, and sugar. Whole grain bread, rice, and pasta is better. Sweet potatoes are healthier than white potatoes. o Minimize saturated fat (animal fat) and consume lean meat like boneless skinless poultry and fish. Pork and beef in moderation. o Eat from a farm not a factory. Shop the perimeter of the supermarket (produce and fresh foods). Avoid the center of the supermarket (processed foods). o Read food ingredient lists. Beware of foods with ingredients that are hard to pronounce. o Limit alcohol to no more than 1 drink per day. o Consume low-fat or no-fat dairy products. o Take care of your teeth. See a dentist regularly. o Drink water. Don’t drink your calories (sodas, fancy coffee drinks, milkshakes, and “sports” drinks) o Limit sodium intake. Avoid high fructose corn syrup. Avoid added sugar and added salt. o Tobacco is poison. Avoid it. o Wear sunscreen. o Wear seatbelts. o Take care of your eyes. o Wear helmets and protective pads with any activity that calls for it. o Keep firearms stored away and in a locked position and out of reach of children. o Have an emergency safety kit in your car. o Turn off the phone while driving. o Pray. o Be an active member of your community. o Surround yourself with like-minded and encouraging people. o Read. Do crossword puzzles. Challenge your brain regularly. o Wash your hands. o Use a food thermometer, wash you cutting boards, and refrigerate food within 2 hours of serving. o Change the batteries in smoke and carbon monoxide detectors in the spring and fall. o Learn how to swim and never swim alone. o Conduct fire drills at home. Have a plan. o Learn self-defense and be aware of your surroundings at all times. o Smile and have fun. Do things that you enjoy. Make the most of every day. o See your doctor once a year for regular checkups. |
CLICK HERE TO >>> DOWNLOAD AND PRINT TIPS FOR HEALTHY LIVING
