So there's this amazing book that gives you all kinds of insight to the body and invaluable information in the way of affordable and efficient lifesaving tips on things like eating habits, heart & arterial health, colon health, cancer preventatives, and healthy skin. It is very straightforward and uncomplicated without dumbing down the content. I recommend everyone read this book and pass it on to others. It is called You: The Owner's Manual
by Dr.'s Mehmet Oz, M.D. and Michael F. Roizen, M.D. Did you know:Pooping & You
People take their pooping habits for granted, and the sad fact is that most people don't pay enough (or any) attention at all. You should be listening to the sounds it makes as it hits the water in the toilet. Apparently, it should sound like a diver hitting the water, with a smooth sound instead of a series of plops. Plops indicate constipation and digestive problems. Also, there should be a larger solid mass in uniform shape (preferrably like an "S" or a banana, which is good - pieces and marbles are bad. For proper colon health and regularity, you need at least 25 grams of fiber daily along with 8 glasses of water. Coffee, tea, juices, flavored beverages, and soft drinks that CONTAIN water are not the same thing.Supplements & Foods to Eat Daily
You should have bowel movements daily, but at least once every 1-2 days to be considered in good health. Also, a small word on gas passing/farting/blowing a hot one/pooting/expelling flatus/you get the idea - the average male rips one off on average about 14 times daily, and for females the amount is roughly the same.It prevents you from feeling bloated, is a natural byproduct of digestion, and while embarrassing can be quite hilarious at times. So by all means, help your loved ones out and occaisionally pull their finger.
There is also this really wonderful fiber supplement called Benefiber that you can get at Walmart, Target, and most pharmacies and grocery stores. It has no taste of its own, it dissolves completely in both hot and cold liquids, and does not change the texture of anything. You can sprinkle it on cereal or oatmeal to boost up the fiber levels. Walmart even has a knock-off brand that we buy called EZ Fiber that is considerably cheaper and there are three tablespoons of it in my lemonade right now - and you'd never know it from the taste or the texture.
We should all be taking 800 IU (individual units) of Calcium daily for proper bone health. Being that calcium has a habit of constipating some people, there is another supplement you should take in conjunction with the calcium to help prevent that - plus, it's also essential for good health - and that's Magnesium, 400MG daily. Other good sources of Magnesium are beets, raisins, dates, and soybeans.
Cancer Reducers: Taking Folate (folic acid) along with Vitamin D and Lycopene daily (along with a high fiber/low fat diet and exercise) can reduce your chances of developing most cancers by a whopping 50% - 50%, can you believe that? More about Lycopene later.
Foods highest in fiber are artichokes, beans (soybeans - also called edamame, lima beans), berries, grapefruit, and whole grains like oats (in particular steel cut, Irish or Scottish oatmeal), spelt, bulgur, amaranth, and quinoa. Whole grains are high in antioxidants, they lower cholesterol levels in the blood and arteries, aid in proper digestion and colon health and cleanliness (heads up, all you bottoms!), and fill up your stomach, good for people trying to cut down on food portions. Remember when shopping for wholegrain products that there are a few keywords too look out for. First of all, 'multigrain' simply means a blending of different grains but not necessarily WHOLE grains. Same with phrases like 'stone ground', which is a processing method only, and 'all wheat'. Wholegrain items will soon carry the official sticker of the Whole Grains Council on them.
Blood pressure is the single biggest factor in determining overall health for the layperson and is the quickest indicator that you ned to reduce your stress levels and moderate your nutrition. Your blood pressure should be in the range of 115/75 to 120/80. You can check your blood pressure for free at almost any pharmacy or supermarket, or department store like Walmart or Target. They usually have machines that you can sit at to check your blood pressure located in or around the pharmacy. Get in the habit of checking your BP at least once weekly. People with high blood pressure are at a significantly higher risk for stroke, heart attack, wrinkles, dysfunctional orgasms (HELLO! Need another reason?), kidney and aortic damage. Potassium helps lower blood pressure. Foods high in potassium are bananas, avocadoes, peaches, baked potatoes (with the skin on), and watermelon. You can also get it in supplement form.
Tomatoes are the single highest source of Lycopene, which is a cancer fighter. There are higher concentrations of it in cooked tomato products than in raw tomatoes. It takes 165 tomatoes to equal the amount of lycopene in 10 tablespoons of tomato sauce, and tomato paste is the best. It is suggested to have the cooked tomatoes with extra virgin olive oil, as it helps aid in nutrient absorption. I put both in pasta sauce, soups, anything I can. Other sources of lycopene are brussels sprouts, broccoli, cauliflower, and cabbage. Lycopene also helps prevent premature arterial aging!
Heart healthy foods include garlic, onions, nuts & seeds, salmon and fish rich in Omega 3 oils, and red wine.
Coffee is a good source of antiodidants as well! 24oz of coffee daily is considered safe, and helps reduce your chances of liver cancer, Alzheimer's and Parkinson's diseases.
Taking 2 baby aspirin a day might help ward off a future heart attack, studies show
Daily Amounts (servings are roughly handful sized) of MUST HAVE foods:
Take care of your skin, it is the largest organ you have and is also very succeptible to more kinds of damage than you might think. Alpha Hydroxy Acid is an additive in many lotions, shampoos and such that is extremely good for your skin, and it is very affordable. It encourages new skin production and skin repair/renewal. Not only a benefit to the heart, but the daily 2 baby aspirin regimen also helps reduce skin inflamation and prevents wrinkles.
- 1 serving of nuts, preferrably skin on. Seeds like sunflower seeds are also recommended.
- 5 servings of fruit and vegetables
- Fish about 3 times a week minimum (good choices are salmon, flounder, tilapia, cod, and mahi mahi)
- 8-8oz glasses of water for proper hydration, organ function, skin tonality and wrinkle reduction
- 1 glass of red wine, which helps in lowering cholesterol
- 2-3 servings of milk and/or other dairy products for Vitamin D and calcium
- A multivitamin containing the proper amounts of both folate and vitamin D
So there you are, a sample of what the book contains - go buy it now, and pick up an extra copy for someone you love!