How to Live Better and Longer

How to Live Better & Longer You can help prevent the top three causes of death in America (Cheart disease, cancer and O stroke) by adopting a healthier lifestyle. Balance diet, exercise, stress and work to avoid these killers and live a long, happy life. Diet Food for thought: Most vending machine items contribute to a variety of health issues including obesity, diabetes and heart disease, as well as behavioral issues such as hyperactivity, fatigue and aggression. Include superfoods in your meals to take advantage of their proven benefits and essential nutrients. Eat: To: Legumes Beans Lower cholesterol Nutrient: Soluble Fiber Lentils Reduce the risk of heart disease Peas Help control blood sugar levels Berries Nutrient: Phytoflavinoids Vitamin C Potassium Purple Grapes Reduce the risk of heart disease Strawberries Lower the risk of cancer Blackberries Reduce blood pressure Greens Kale Help prevent certain cancers Nutrient: Lutein Spinach Improve eye health Collard Greens Fish Alaskan Halibut Reduce the risk of heart disease Nutrient: Omega-3 Fatty Acids Albacore Tuna Decrease some arthiritis symptoms Sardines Help improve depression Salmon Help with memory loss Nuts Almonds Lower cholesterol Nutrient: Mono- unsaturated Fats Pistachios Reduce the risk of heart disease Omega-3 Fatty Acids Plant Sterols Walnuts Reduce inflammation Flaxseed Fitness Feel the burn: Studies show that individuals who are 20% or more over- weight run a greater risk of developing type 2 diabetes, high blood pressure, heart disease, stroke, arthritis, and some forms of cancer. Regular exercise is the best way to burn calories to help you achieve and maintain a healthy weight. Time required to lose 1 Ib Cardio 7 hrs | Strength 16hrs | Flexibility 19 hre Cardio Jogging and Walking 00 500 Calories Burned per hour Strength X 18 06 Weight Lifting and Wall Squats Hours 214 Calories Burned per hour 12 Flexibility Yoga and Pilates 179 Calories Burned per hour *Estimated calories burned were calculated for a 150 Ib individual exercising at a light to moderate intensity level and doesn't include adjustments to diet. Stress Under Pressure: Unmanaged reactions to stress are a more dangerous risk factor for cancer and heart disease than either cigarette smoking or high cholesterol foods. While too much or too little stress can be an emotional burden and physical danger, the right balance can motivate productivity. Responses to Stress Optimum Alert Indecisive Stimulated Anxious Bored Exhausted Stress Level High Help relieve stress by: Writing Talking a Being Presento Meditating • Putting your emotions into words can help you focus as well as relieve Find a place-physical or mental -of peace and serenity in your life. It may be a retreat, a room in your house, a park near your work or a favorite vacation spot. Choose a friend or confidant you can trust to be impartial and empathetic. Being present in the moment will improve your personal relationships. your pent-up anxiety and frustration. Career Work it: Happier professionals are healthier professionals. But only three percent of professionals set career-driven goals to improve their productivity and happiness in the workplace. Set SMART goals to challenge yourself and grow in your career. Achieving professional goals will not only make you happier but keep you healthier. SMART Specific Be definitive and straightforward about the goals you want to achieve. Measurable Think about ways to measure and thus manage your goals. Attainable Determine goals you can achieve, especially if you need to stretch yourself to get there. Relevant Consider how your career goals relate to your personal and overall life goals. Timely Set a deadline to define when you should complete your goal. Make changes to your eating habits, workout plan, mental health, and career goals to help you live a better and longer life. O lifewellness institute Sources: worldlifeexpectancy.com | dosomething.org | livestrong.com lesstress.net | signs-of-stress.com | forbes.com | johnkapeleris.com Effective Inefficient How to Live Better & Longer You can help prevent the top three causes of death in America (Cheart disease, cancer and O stroke) by adopting a healthier lifestyle. Balance diet, exercise, stress and work to avoid these killers and live a long, happy life. Diet Food for thought: Most vending machine items contribute to a variety of health issues including obesity, diabetes and heart disease, as well as behavioral issues such as hyperactivity, fatigue and aggression. Include superfoods in your meals to take advantage of their proven benefits and essential nutrients. Eat: To: Legumes Beans Lower cholesterol Nutrient: Soluble Fiber Lentils Reduce the risk of heart disease Peas Help control blood sugar levels Berries Nutrient: Phytoflavinoids Vitamin C Potassium Purple Grapes Reduce the risk of heart disease Strawberries Lower the risk of cancer Blackberries Reduce blood pressure Greens Kale Help prevent certain cancers Nutrient: Lutein Spinach Improve eye health Collard Greens Fish Alaskan Halibut Reduce the risk of heart disease Nutrient: Omega-3 Fatty Acids Albacore Tuna Decrease some arthiritis symptoms Sardines Help improve depression Salmon Help with memory loss Nuts Almonds Lower cholesterol Nutrient: Mono- unsaturated Fats Pistachios Reduce the risk of heart disease Omega-3 Fatty Acids Plant Sterols Walnuts Reduce inflammation Flaxseed Fitness Feel the burn: Studies show that individuals who are 20% or more over- weight run a greater risk of developing type 2 diabetes, high blood pressure, heart disease, stroke, arthritis, and some forms of cancer. Regular exercise is the best way to burn calories to help you achieve and maintain a healthy weight. Time required to lose 1 Ib Cardio 7 hrs | Strength 16hrs | Flexibility 19 hre Cardio Jogging and Walking 00 500 Calories Burned per hour Strength X 18 06 Weight Lifting and Wall Squats Hours 214 Calories Burned per hour 12 Flexibility Yoga and Pilates 179 Calories Burned per hour *Estimated calories burned were calculated for a 150 Ib individual exercising at a light to moderate intensity level and doesn't include adjustments to diet. Stress Under Pressure: Unmanaged reactions to stress are a more dangerous risk factor for cancer and heart disease than either cigarette smoking or high cholesterol foods. While too much or too little stress can be an emotional burden and physical danger, the right balance can motivate productivity. Responses to Stress Optimum Alert Indecisive Stimulated Anxious Bored Exhausted Stress Level High Help relieve stress by: Writing Talking a Being Presento Meditating • Putting your emotions into words can help you focus as well as relieve Find a place-physical or mental -of peace and serenity in your life. It may be a retreat, a room in your house, a park near your work or a favorite vacation spot. Choose a friend or confidant you can trust to be impartial and empathetic. Being present in the moment will improve your personal relationships. your pent-up anxiety and frustration. Career Work it: Happier professionals are healthier professionals. But only three percent of professionals set career-driven goals to improve their productivity and happiness in the workplace. Set SMART goals to challenge yourself and grow in your career. Achieving professional goals will not only make you happier but keep you healthier. SMART Specific Be definitive and straightforward about the goals you want to achieve. Measurable Think about ways to measure and thus manage your goals. Attainable Determine goals you can achieve, especially if you need to stretch yourself to get there. Relevant Consider how your career goals relate to your personal and overall life goals. Timely Set a deadline to define when you should complete your goal. Make changes to your eating habits, workout plan, mental health, and career goals to help you live a better and longer life. O lifewellness institute Sources: worldlifeexpectancy.com | dosomething.org | livestrong.com lesstress.net | signs-of-stress.com | forbes.com | johnkapeleris.com Effective Inefficient