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eLearning Series:
Live Healthy, Eat Healthy & Be Healthy
Health and Fitness Tips
( 10 pages )
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.
| 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 |
22.
Water
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.
23.
Seatbelts
You may be wondering
what seatbelts have to do with health. Statistics show that
wearing seatbelts keeps you safe and therefore allows you to
live longer. To keep yourself safe and healthy, it is critical
that you buckle up every time you get in any car. Do not be
fooled into thinking that going the few blocks to the corner
store is not big deal. Most accidents happen close to home so
whether you are traveling one block or across the country, buckle
up.
24.
Do Not Forget the Teeth
Often the care
of teeth and gums is overlooked as potential health risks. However,
with the oral cavity being the main way in which parasites,
bacteria, yeast, and fungus get into the body, taking time to
thoroughly brush and floss your teeth is important. Keeping
your mouth clean is a great way to benefit your health.
25.
Attitude
A negative attitude
can have a negative impact on your health just as a positive
attitude can affect your health in a positive manner. Living
well has a direct correlation with a positive outlook. Keep
smiling and try to find the good in life, even when things are
tough.
26.
Fighting Cancer
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.
27.
Be Careful with the Sun
Everyone loves
basking in the warm sun, especially if it is lying on a beautiful
sandy beach. While the sun has many benefits, too much sun without
proper protection can be harmful. Being sunburned not only hurts,
but also damages skin and promotes wrinkles and cancer. If you
are going to spend any time in the sun, even 10 minutes, protect
your skin with sunscreen for both UVA and UVB rays.
28.
Tasty Almonds
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.
29.
Wash your Hands
This is something
you have probably heard your whole life. Disease is easily spread
from touch, whether from person to person or object to person.
Giardia is the number one germ that is transferred from touching
something infected. Once you have Giardia, you can get very
ill. In addition, germs can be passed from your pet that has
been rolling on the grass, something dropped on a dirty floor,
just allow your imagine to roam if you dare. Washing your hands
is a quick, easy way to reduce the spread of germs.
30.
Flaxseed
A great way to
maintain a healthy cardiovascular system is by adding flaxseed
to your daily diet. Flaxseed actually contains what is called
alpha-linolenic 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.
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