Tip One

If you are 40 years and over, pay attention to your waist size. Keep your waist less than half your height. OR Divide your waist by hip measurement

Waist/Hip = >.95 for men and > .87 for women 

puts you at a greater risk for heart disease and type II diabetes.

Tip Two

Cut cancer risk with regular exercise and sleep. New long term study found risk of cancer was reduced by 25% with regular exercise and sufficient sleep.

Young women sleeping less than 7 hours/night had a 47% higher risk of cancer diagnosis (presented at America Associate for Cancer Research)

Tip Three

The Canadian Heart and Stroke Foundation has created the Health Check system. Look for the Health Check on foods with low saturated fats. www.healthcheck.org

Tip Four

Healthy Holiday Eating Tips

1. Don’t go to a party hungry

2. Watch your portions, take smaller portions

3. Limit high fat items- fried foods, cream soup, eggnog

4. Try other versions of alcohol- avoid Bailey’s, Kahlua and try dry wine, spirits with diet mixer

5. Drink plenty of water

6. Physical Activity- nice brisk ½ hour walk at least 5 days/week.

Tip Five

Top Ten Diet Foods

1. Skinless boneless chicken breast
2. Blueberries- good antioxidants
3. Low fat cottage cheese- high in protein and calcium
4. Broccoli- high in calcium, vitamin C and fibre
5. Oatmeal- good fibre source and low glycemic
6. Tuna- high protein and low fat
7. Eggs- (whites) limit to 3 eggs/week if whole eggs
8. Spinach- high vitamin C, fibre, calcium, and antioxidants
9. Salsa- low fat and low calories
10. Apples- low glycemic, high in vitamin C and good fibre source

Tip Six

Food Labels:

Ingredients are listed in order of their amount by weight- largest first and smallest last.

Rule of thumb: check first three ingredients to ensure it is not high in fat.

Tip Seven

Tips on reading food labels

Lite or Light- Light foods are not always low in calories. It may describe colour, taste or texture.

Low Fat- it has no more than 3 g of fat per serving

Extra Lean Ground meat- maximum 10% fat content

Lean ground meat- maximum 17% fat content

Extra Tip: Mrs. Dash is a great seasoning with zero salt!

Tip Eight

Your blood vessels like higher levels of HDL (cholesterol related compound)

Omega 3 raises your HDL

Fish are high in Omega 3- salmon, tuna, mackerel, herring, sardines, trout

Eat fish 3x/week

Tip 9

Control High Blood Pressure without Medication:

“DASH” diet- designed by the National Institute of Health (NIH). See Results within 2 weeks. Lowers blood pressure, LDL (bad cholesterol) and your weight. Add the Wellness Belt to this diet and improve results.

Tip 10

The Heart and Stroke Foundation has issued a warning on mixing blood pressure medications. Taking an ACE inhibitor such as Ramipril in combination with an angiotensin receptor blocker such as Avapro can increase the risk of unexpected heart attack and kidney disease and need for dialysis.

Tip 11

Get your blood pressure checked!

ref. The DASH Diet for Hypertension by Thomas Moore MD and Mark Jenkins

Condition	Systolic Pressure	Diastolic Pressure	What to do
Normal	Less than 130	Less than 85	Recheck in 2 years
High Normal	130-140	85-90	Recheck in 1 year
Hypertension Stage 1	140-159	90-99	See doctor within 2 months
Stage 2	160-179	100-109	See doctor within 1 month
Stage 3	180 and up	110 and up	See doctor within 1 week