Aug 23, 2011
In sports, victory may be the overall goal, but the winning run in baseball cannot be achieved without touching all the bases. The most efficient way to slam that winning homerun is by eating healthy, living well, and protecting your heart. The same is true for winning in the game of Life.
Nutrition: First Base
Food is fuel for your body. As you round first base, take inventory of your diet to ensure adequate energy for the course ahead. Fruits and Vegetables? Check. Plenty of water? Check. Lean meats? Healthy fats? Less added sugar? Check, check, check. The first base check list highlights key ingredients for a well-balanced diet that supports high energy, good mental focus, and optimal performance.
Healthy Diet: Fruits and vegetables provide important vitamins, minerals, and free-radical fighting antioxidants necessary to protect your cells and promote normal bodily functions, including immune system function. Try to incorporate a wide range of color through your fruit and vegetable intake to maximize nutrient consumption. In addition, it is important to select lean meats such as pork tenderloin or ground turkey. Not only are these low-fat options, but they supply complete proteins for healthy bones, muscles, and skin. If meat is not a part of your diet, consider alternative protein sources such as nuts, tofu, beans, and whole grains. These choices are also low in dietary fat and rich in fiber, vitamins, and minerals. For an afternoon snack, grab a handful of almonds or walnuts. Nuts deliver protein as well as healthy fats such as the heart-healthy omega-3 fatty acids.
Hydration: Did you know that water is the single largest component of your body? It is an essential fluid that plays numerous roles including, but not limited to, digestion and body temperature regulation. Keep a reusable water bottle within arms reach as a reminder to stay hydrated.
Lifestyle: Second Base
You hit second base feeling well-nourished and ready to review your everyday life. Do you engage in regular exercise? When do you schedule time for yourself? Was this your year to quit smoking? Have you kept in touch with your friends? Do you take nutritional supplements? While a wholesome diet goes a long way towards promoting well-being, so too does a healthy lifestyle.
Stop smoking: According to the American Heart Association, cigarette smoking is the most preventable cause of premature death in the United States . Make this your year to quit and direct your focus towards health-promoting habits and hobbies such as exercise or traveling.
Physical Activity: Whether you prefer shooting hoops in a game of basketball, pumping iron at the local community center, or hiking mountain trails aim for at least 30 minutes of moderate activity five times a week. In addition to weight control, studies have found exercise helps maintain healthy blood pressure levels and strong bones.
Core Supplements: It is easy to spread yourself too thin when juggling work, family, friends, finances, diet, and exercise, and sometimes your meals aren’t as nutritious as you’d like. Dietary supplements can offer a great way to support your health by filling nutritional gaps. A men’s multivitamin, calcium, vitamin D, and omega-3 fish oil are good supplement options for your daily regimen. Discuss your intention to supplement your diet with your doctor.
Time For Self: When you create time for yourself, you can positively influence diverse aspects of your life. Yoga and meditation are two approaches that encourage personal reflection, and can help with stress reduction, organization, mental processing, and positive thinking. You may be surprised to see how finding time for yourself can improve your relationships with others, too.
Health: Third Base
In route to third, you are encouraged to stay healthy as the umpire motions you towards home plate. Annual check ups and doctor visits are critical when keeping on track with your health goals. Areas of special interest include prostate exams, testicular exams, weight management, cholesterol assessment, blood pressure screening, blood sugar screening, colorectal health screening, and bone health screening. Just remember, detection is the first step. Take it upon yourself to be proactive and schedule an appointment with your physician today.
Once you make your way around the bases, you will confidently stride to home plate with the scoreboard flashing “Victory”. A roar of applause will explode from the stands as your friends and family celebrate your success. A winner? Yes!
MEN – Give yourself a point for every health area below that you score “On Track”. If your final score is under 10, don’t give up. You can do it! The following self assessment is meant to help you understand your current health state. It is not meant to diagnose or treat a condition. If you think you may have a medical condition, be sure to contact your health care professional.
Healthy Diet --Eat a well-balanced diet rich in fruits, vegetables, whole grains, lean meats, healthy fats. Reduce intake of added sugars, sodium, saturated and trans fats.
Hydration --Drink 6-8 glasses of water per day. Try to limit alcohol intake.
Quit Smoking --Set a goal date. Seek alternative relief via healthy habits and hobbies
Physical Exercise --Aim for 30 minutes 5 times per week of cardiovascular or resistance training. Take the stairs instead of the elevator
Time For Self --Try yoga, golf, or another activity of enjoyment
Core Nutritional Supplements Consider a men’s multivitamin, calcium, vitamin D, and omega-3 fish oil supplement
Weight Management --Achieve a healthy weight for your body
Health Concern --Schedule regular appointments with your doctor
Prostate Exam --Once a year starting at age 40
Testicular Exam --Monthly, self-administered exam from ages 18-39
KEY :
1-4 Points--Base Hit
5-8 Points--Homerun
9-10 Points--Grand Slam