Wellness for Life

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Wellness for Life
Dorothys Top Ten Ways to Improve Personal
Wellness for Longevity and Quality of Life
Dorothy H. Wood, Ph.D.
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10. Pay a Visit to the Doctor
Make sure you start off with a clean slate have
a physician give you the green light to begin a
wellness program Im sure theyll be delighted!
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9. Use Good Judgement (!)
Do you always wear your seatbelt? Do you
smoke? Do you drink more than 2 alcoholic drinks
/ day? Do you multitask while driving? Do you get
enough sleep? Do you wear sunscreen?
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8. Shop the Periphery
Have you ever noticed whats around the outside
of the grocery store?
If you remember to shop the periphery instead of
the aisles, youll load your cart with
vegetables, fruits, good breads, fish, high
quality meats and dairy
Remember, the less packaging, the better the
product
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Empty calories vs. good nutrition
Losing weight is simply a matter of consuming
less energy (in the form of food) than you
expend (in the form of physical activity)
You could do that by eating five jelly biscuits a
day but would it be healthy? Definitely not!
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7. Sort Out the Carbohydrates
Whats with all this Atkins and South Beach
business?
Do carbohydrates really make a difference? Absolu
tely!
Controlling blood sugar is not just for diabetics
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Good Carbs vs Bad Carbs
High fructose corn syrup Refined sugar Refined
flour
Fruits Grains Vegetables
Starchy vegetables
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6. Read Labels
When eating prepared foods become an avid label
reader
It will take you longer to grocery shop at first
Your body will thank you later
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Food labels are they really useful?
Be mindful of the portion size
Calories vs calories from fat
The bad guys
Look for high fiber
The more of these the better
The greater the gap between Total Carbohydrate
and Sugars the better
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5. Lift Something
Muscle Youth
It is NEVER too late to begin a weight lifting
regime
This can range anywhere from self-resistance
exercises at home to joining a gym and engaging a
personal trainer
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• Exercises may include
• Toning exercises without weights
• Compound exercises (push-ups / sit-ups)
• Pilates
• Modified weight exercises
• Weight room

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4. Control Those Portions
One of the greatest downfalls of the American
diet is the lack of portion control
If an overweight individual cut every meal in
half, they would still eat enough calories to
sustain their bodies
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Your plate should look like this.
High quality for mental alertness (more at
lunchtime less at night)
Fresh or lightly sauteed in olive oil you cant
get enough!
Low on the glycemic index to avoid crash and
burn
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3. Start Smart
5 easy ways to cut high, empty calories and bad
fats from your diet

• Absolutely no regular soda (drink water)
• Cut out mayonnaise
• Olive oil and vinegar on salads (no bottled
  dressing)
• Reduce amount of cheese consumed (not cottage)
• Not empty calories, but very high in animal
  fat
• 5. Cut out alcoholic beverages (1 glass of red
  wine OK)

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2. Become a Fat Connoisseur
Despite a bad rap, fats are essential to our diet
however
Not all fats are created equal
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Good Fats vs Bad Fats
Naturally occurring fats Nuts Olive
oil Avocados Fish oils Butter
Partially hydrogenated fats Margarine Fried
foods Refined oils Most polyunsaturated fats
In a healthy nutritional program, approximately
30 of total calories can come from fats 10 as
saturated fat
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• Saturated fats found in meat and dairy
• Increase total and LDL (bad) cholesterol levels
• Cause heart disease
• Monounsaturated fats found in olive and peanut
  oils, nuts/nut butter
• Do not raise cholesterol
• Keeps HDL (good) cholesterol raised
• Polyunsaturated fats
• Omega-3 found in fatty fish, walnuts, canola oil
  
• Protect against heart attack
• Omega-6 found in corn oil, soybean oil
• Promote inflammation

limit intake of these
Eat mainly these
good
bad
Then there are those you want to avoid altogether
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Hydrogenated / Partially Hydrogenated Fats (Trans
Fats)
These are man made fats and should be avoided as
much as possible They are polyunsaturated
(liquid) fats that have been made solid at room
temperature by adding hydrogen It loses the good
traits of a polyunsaturated fat and takes on the
bad qualities of a saturated fat Not listed on
the food label on many food yet you need to
check the ingredients
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Reprinted with permission S. Joseph esq.
www.bantransfats.com
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And the 1 way to promote wellness in your life
is......
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1. Move, Move, Move!
Get that blood flowing a little faster
This should be something that you enjoy, not a
form of torture!
There are many ways to improve cardiovascular
health incorporate a variety to stimulate your
heart
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3 Main Methods
Exercising to Lose Weight Exercise at a low
intensity for long periods (1 hour )
Exercising to Promote a Healthy Heart Exercise 5
days a week for 20 30 min at moderate
intensity
Exercising to Improve Cardiovascular
Endurance Higher intensity (sweating and 60-80
maximal HR)
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Aerobic (cardiovascular) exercises include

• Walking / hiking
• Bike riding
• Running / jogging
• Golf
• Playing competitive sports
• Ice skating / rollerblading
• Skiing
• Dancing
• Playing with children!

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IMPORTANT
You should NOT eat less than your body requires
to operate

• Find out your basal metabolic rate (BMR) and
  dont eat fewer calories than that
• Eat the right amount, then exercise off calories
  for a net loss overall

I like to call it my Burn off your Breakfast
program
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Helpful hints to make your program work for you

• Make exercising fun workout with your partner
  or a friend, and do something you enjoy
• Beware of low fat or fat free foods theyre
  often loaded with sugar
• Beware of low carb foods theyre often loaded
  with fat!
• Water, water, water
• Keep a large bag of almonds with you theyre
  the worlds best snack food
• Eat breakfast always and NEVER skip meals

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My Favorite Book
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