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"Dr. Ann has been invaluable to our administration's effort to encourage people to make healthier choices in their day-to-day lives. Far too many people in our state eat the wrong things and don't get enough exercise, leading to a host of health problems that could be prevented. Dr. Ann is a key part of our work to change those trends."
-- Mark Sanford, Governor, South Carolina
"Dr. Ann’s passion and knowledge about improving our health and well-being are contagious. She is a terrific speaker who motivates while she educates."
-- Samuel E. "Sandy" Beall, Chairman and CEO, Ruby Tuesday, Inc.
"I have heard many experts talk about nutrition and exercise over the years and she is by far the most inspiring speaker I have ever heard."
-- Steven C. Cole, President and COO, Support Services Alliance, Inc., An Excellus Company
"My folks loved the message and the messenger. Dr. Ann presents wellness and a healthy lifestyle with unrivaled passion and energy. She makes you want to swear off french fries for the rest of your life."
-- Art Lucas, Founder and President, The Lucas Group
"A presentation by Dr. Ann is a must for the successful start of any company’s wellness program. Her clear, concise and energetic delivery of crucial health information has enabled us to establish a wellness culture throughout our entire organization."
--Tim Simmons, Chairman and CEO, Security Federal Bank
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Wellness - 8 Steps to Lifelong Wellness and Vitality, Part 2
(continued from Part 1)
- Do
Your PROTEINS right!
- Consume
them in the healthiest packages
- Healthy
protein packages – fish (oily fish best), shellfish, skinless
poultry, beans/legumes, wild game, soy, omega 3 eggs, nuts/seeds and
low-fat dairy products (yogurt best).
- Limit
the unhealthy protein packages – red meat (especially
processed and fatty cuts) and whole dairy products.
- Restrict
red meats to 2 servings or less a week. Choose lean cuts when
you do.
- Strive
to have some healthy protein at each feeding/meal. Protein is
nature’s diet pill.
- Drink
the “make-me-healthier” beverages.
- Clean
water (should be your primary
beverage)
- 100%
fruit or vegetable/tomato juice (avoid fruit juice if weight an issue)
- 1%
or skim milk or soymilk
- Freshly
brewed tea (green, black or white)
- Coffee
(in moderation)
- Alcoholic
beverages in moderation – 2 drinks or less for men, 1 drink
or less for women. Best for those >age 50 and/or those
at high risk for cardiovascular disease. Strictly avoid if
medically contraindicated; red wine is best.
- Just
say “NO” to soda (including diet), fruit drinks and
sports beverages.
- Maintain
an optimal weight (BMI <25; waist size <31.5”
for females; <37” for males). This is the
single most powerful means to protect your health.
Overweight/obesity
is a significant risk factor for almost all forms of chronic
disease. BMI, weight gain after age 20, and belly size are
the relevant aspects here.
- Exercise
daily the rest of your life
- Consume
the right foods (see steps 1-5)
- Eat
mindfully – become a “defensive” eater
- Control
your portions
- Take
Your Supplements.
- Comprehensive
multivitamin/mineral daily with food – check it for:
- 400
mcg folate
- 400
IU vitamin D
- 15
mg of zinc
- 2
mg vitamin B6
- 6
mcg vitamin B12
- no
more than 5000 IU of vitamin A (palmitate)
- The
“USP” symbol.
- No
iron (Fe) - males and post-menopausal females should not take iron from
supplements unless directed by physician.
- Long
chain omega 3 fatty acids from pharmaceutical grade fish oil:
- Dose
– approximately 1 gram (combined DHA/EPA) daily.
- Those
on blood thinners consult your physician first.
- If
you take pharmaceutical grade fish oil supplements.
- Exercise
regularly the rest of your life! An absolute for any wellness
program.
- Benefits
almost too numerous to count.
- “Perfect
program” – what you know you can do on most days of
the week the rest of your life.
- “Idealized
program” – 30 minutes or more of aerobic activity
on 5 or more days a week, combined with 10-20 minutes or more of
resistance exercise (weights) 2-3 times a week.
- Use
of a pedometer is an invaluable tool for objectifying your aerobic
activity – strive for 10,000 or more steps per day.
Wellness
and healthy eating guidance that fits in the palm of your
hand (literally!) - check out Dr. Ann's purse-sized "What's
for Dinner..."
Menu & Recipe Booklet.
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