Getting your guy healthy

by: AndreaDow
Total views: 1053
Word Count: 365

Why is it that women always have at least one option for a physician they could see this week while men often cannot remember their last visit to the doctor, let alone what year it was? Case in point, my husband is going to see a doctor for a check-up for the first time in 10 years! Men need to be just as vigilent as women to stay healthy. So, let's help our brothers, dads, husbands, sons and friends beat 5 major diseases? See the list below to help prevent heart disease, hypertension, diabetes, prostate cancer and colorectal cancer and encourage your guy to get into a new groove!

*This list is compliments of Nutrition Action Newsletter

Consume More:

Fruits and Vegetable 5-10 servings/day

Fish 2-3 servings/ week

Fiber 30 grams/day for 50+ (38g for younger men)

Tomato Sauce at least 2x per week

Phytosterols 800 mg/day (Take Control & other products)

Whole-grain breads and cereals instead of refined grains

Unsaturated Fats instead of saturated fats (red meat, full fat dairy,
butter, fatty sweets, etc.)

Potassium 4,700 mg/day

Consume Less:

Saturated Fat no more than 20 g/day

Trans Fat as little as possible

Red Meat no more than 3 servings/week

Sodium 2,300 mg/day

Alcohol no more than 2 drinks/day

Calcium no more than 1,500 mg/day

Sweets no more than 5 servings/week

Weight & Exercise:

Waist if it's over 40 inches, cut calories & exercise more

Moderate-intensity aerobic exercise at least 30 min/day (60 min/day for weight loss)

Strength training 8-10 exercises 2x week (arms, shoulders, chest,

back, hips, legs, abdominals)

Stretching routine at least 2-3 times/week

Tests:

Heart (cholesterol & triglycerides) check every 5 years

Blood Sugar check every 3 years if 45+

Prostate (PSA test) yearly if 50+ or if 45 and high risk

Colon check every year starting at age 50

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