oliver, the personalized report below provides a detailed analysis of your individual SuperFoodsRx HealthStyle Challenge performance.
The SuperFoods
Your survey indicates that you haven't been including very many SuperFoods in your regular diet. The SuperFoods are vitamin-packed whole foods that have the benefit of nutrient synergy. Nutrients do not work alone. Instead they work together to protect and strengthen our cells and organs. Our bodies benefit from the specific proportions and amounts of vitamins, minerals, and plant nutrients in the SuperFoods. Scientific research has shown that certain foods, the SuperFoods, provide an optimal amount of antioxidants and anti-inflammatories for the best possible health. Eating the SuperFoods is associated with heart protection, lower rates of cancer, a strong immune system, and brain health. Try to increase the number of SuperFoods that you include in your diet. For a complete list of superfoods visit us online.
Sleep:
You are getting the optimum 7 to 8 hours of sleep each day. Keep it up!
Aerobic Exercise:
You are getting the recommended amount of cardiovascular exercise by the American Heart Association and the American College of Sports Medicine. Great work! Be sure to try different types of exercise to keep your workouts interesting. Keep it fun!
Resistance exercise:
You are doing a great job of meeting the recommended guidelines for strength and resistance training. The American Heart Association and the American College of Sports Medicine recommend strength training at least 2 nonconsecutive days a week. During the muscle strengthening workout, 8 to 10 exercises focusing on the major muscle groups should be performed. The appropriate weight for the exercise will yield ten to fifteen repetitions before fatigue.
Hydration:
You probably aren't getting enough water during the day which leads to dehydration. Dehydration can lead to fatigue, poor skin texture, dry eyes, and sinus irritation from dryness of your mouth and nose. Try to drink eight, 8-ounces glasses of water during the day. Caffeinated sodas and coffee can actually cause dehydration and should not be counted in the total.
Stress management:
Stress is a part of our modern lives. Since stress can lead to lower productivity, mood instability, and even illness, stress management needs to be part of our daily routine. By successfully managing stress, we can lead happier lives, improve our vitality, and have more useful time for ourselves and our families.
Try to find time everyday to take part in yoga, meditation, quiet personal time, a spiritual activity, prayer, or a relaxing hobby. You will begin to see a benefit with as few as 15 minutes a day.
Multivitamin:
SuperFoods Rx recommends that everyone take a daily multivitamin supplement. Due to our inconsistent diets, it can be difficult to obtain all of the recommended vitamins and minerals in the appropriate amounts on a daily basis. Choose a complete multivitamin supplement, and try to find a supplement that also contains phytonutrients from whole foods that complement the basic vitamins and minerals.
Omega-3 fish oil supplement:
Omega-3 fatty acids have many health benefits for the heart, blood vessels, immune system, and brain. Eating fish is one way to get these important fatty acids, but taking an omega-3 fish oil or marine algae supplement with 500 to 1000 mg of omega-3 (including DHA and EPA) can provide even more benefit. SuperFoodsRx recommends taking a fish oil or marine algae supplement daily.
Alcohol:
Unfortunately, you are consuming an unhealthy amount of alcohol. Medically, you are considered a heavy drinker. The American Heart Association recommends that alcohol consumption be kept to a moderate level or less. Moderate alcohol consumption is considered to be one or fewer drinks a day for women and two or fewer drinks a day for men. At SuperFoodsRx, we consider healthy alcohol consumption to be three or fewer drinks a week for women and eight or fewer drinks a week for men. While there has been scientific research showing a health benefit to moderate alcohol consumption, consuming larger amounts of alcohol can injure the liver, raise blood pressure, permanently damage brain tissue, cause ulcers, and has been associated with a higher risk of developing cancer.
Please decrease your alcohol consumption. If you are having problems "cutting-back" please contact your physician about effective ways to effectively manage your drinking. Remember, pregnant women or women who are trying to get pregnant should not drink alcohol.
