Ultimate Health Checklist

22 Jul 2021

1
 1. Why I am worthy of being healthy

• I was created healthy, strong and vital; being healthy is

the fulfillment of my creation and I owe it to myself and
loved ones to be a good steward of this God-given state
of being, which is the foundation for all other good
things.

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 2 of 27
2008/1
 Ultimate Health Checklist - Body

♦ Schedule a medical checkup

♦ Know the 5 Ingredients to avoid
♦ Add healthy foods to your diet
♦ Take a milt-vitamin daily
♦ Know your numbers
♦ Find an health advocate
♦ Organize your health records
♦ Know the medical tests you should have
♦ Exercise consistently and regularly
♦ Sleep for 7-8 hours every night

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 3 of 27
2008/1
 Ingredients to avoid (not within 'Top 5' on label)

High-fructose corn syrup (simple carbohydrate)

•Used in soft drinks
Sugar (simple carbohydrate)
•Brain gets a schizophrenic message; "I got calories, but no
nutrients"; so you'll keep eating until you get nutrients
"Enriched" (simple carbohydrate)
•All goodness removed, but some put back during production
Trans fats (linked to macular degeneration)
•Hydrogenated fats; extends "shelf-life"
Saturated fats
•From animals, extends "shelf-life"; used in baked products
File: Being Healthy.ppt
DeltaSygma Pty Ltd Page 4 of 27
2008/1
 Add healthy foods to your diet

Antioxidants
•5-6 servings daily

Omega 3
•3g daily

Fiber
•25g daily

Olive oil
•1 tablespoon daily
File: Being Healthy.ppt
DeltaSygma Pty Ltd Page 5 of 27
2008/1
 Antioxidants (foods with colour)

• Tomatoes
• Broccoli
• Beans: Red, Kidney, Pinto (protein source)
• Blueberries
• Artichokes
• Dried prunes

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 6 of 27
2008/1
 Omega 3

Benefits
•Nutrient for brain tissue (80% of the brain is fat)
•Helps resilience to stress
•Aids learning (good for child development)
Sources include
•Flax seeds (ground up)
•Walnuts
•Salmon
•Scallops
•Soy beans
•Squash
File: Being Healthy.ppt
DeltaSygma Pty Ltd Page 7 of 27
2008/1
 Fiber

• Oat meal
• Lentils
• Black beans
• Peas
• Raspberries
• Pine nuts

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 8 of 27
2008/1
 Olive oil

Benefits:
•Contains phenols
•Virgin / Extra-Virgin

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 9 of 27
2008/1
 Take a milt-vitamin daily

Pre-menopausal Women
•Iron
•No more than 5,000 IU Vitamin A

Men and Post-menopausal Women

•No Iron
•No more than 2,500 IU Vitamin A

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 10 of 27
2008/1
 2. Three foods to stop / start eating

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 11 of 27
2008/1
 Know your numbers

Waist Resting Heart Rate

•Measured at navel •> 83 bpm - no reserve
(should be < 50% height) (check after sleeping)
Blood Pressure •50-60 bpm - good
•115 / 75 (ideal) •40-50 bpm - athletes
•systolic > 140 (see MD) Blood Sugar
•diastolic > 90 (see MD) •Leaves extra molecules
Cholesterol Ratio (sharp, glass-like) that,
•HDL > 40 (good) over a long time, cause
•LDL < 100 (bad) problems

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 12 of 27
2008/1
 Know your numbers

Vitamin D C-Reactive Protein

•15 min sunlight daily •Made by liver / by fat
•Measure of body irritations
OR
(gut inflammations, gingivitis)
•1,000 IU supplement •Pre-disposed to forming blood
•Prevents heart disease, clots; stroke, heart attack
cancer (esp. colon), MS,
diabetes, auto-immune Thyroid Stimulating Hormone
ailments, thyroid problems •Unexplained weight gain
Body Mass Index (BMI) •Hair changed / Lethargy
•6 x Wt (kg) / Ht (cm) •Libido suppressed
nominally 29-31 •Essential for metabolism
File: Being Healthy.ppt
DeltaSygma Pty Ltd Page 13 of 27
2008/1
 3. Select an health advocate

Guardianship Power of Attorney

•. •.
…
•.

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 14 of 27
2008/1
 Organize your health records

D C
•. •.
…
•.

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 15 of 27
2008/1
 Know the medical tests you should have

6 monthly At 50
•Dental checkup •ECG
•Stress test
12 monthly •Colonoscopy
•Physical checkup •Rectal examination
•Testicular examination
•Skin examination At 65
•Hearing test (annual)
24 monthly
•Eye examination

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 16 of 27
2008/1
 Exercise consistently and regularly

• Cardio-vascular: 10,000 steps / day (walking)

• Cardio-vascular: Elevated heart rate for 60 mins / week

(cycling, jogging, running, swimming)

• Stretching: 5 min / day (flexibility training)

• Muscles: 30 min / week (weight / strength training)

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 17 of 27
2008/1
 Sleep for 7-8 hours every night

• Keep a routine (lack of sleep causes other cravings)

• Keep the bedroom dark and cool (melatonin causes drowsy)
• Use the bedroom for sex and sleep only
(double the amount of sex adds 3 years to male life; exercises
testes and prostate gland)

• Stop caffeine 4 hours before retiring (herbal teas ok)

(can cause interrupted sleep to urinate)
• TV off (stimulates the brain)
• Take calcium (Ca) and magnesium (Mg)
for restless legs and muscle spasms
File: Being Healthy.ppt
DeltaSygma Pty Ltd Page 18 of 27
2008/1
 4. Change 1 bad sleep habit

• .

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 19 of 27
2008/1
 Ultimate Health Checklist - Money

♦ Be honest with yourself about your financial position

♦ Credit Card Payment Plan
♦ Know your numbers
♦ Steps to Improve your Credit Rating
♦ Spending Action Plan
♦ Savings Action Plan
♦ Retirement Action Plan
♦ Action Plan Pledge

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 20 of 27
2008/1
 Credit Card Debt - Payment Plan

• Line up Credit Cards from highest to lowest interest rate

• Pay the monthly minimum on each card

• Pay any extra money to the highest interest rate card until
paid off

• Once the first card is paid off, roll that money over onto
the next card

• Continue this system until all cards are paid off

File: Being Healthy.ppt
DeltaSygma Pty Ltd Page 21 of 27
2008/1
 Know your numbers

FICO Scores (Fair Isaac Corp.)

•Created the Credit Scores

Credit Scores
•Range from 300-850
•Low FICO (< 700) = Higher Interest Rate
•High Fico = Lower Interest Rate
•Determine rental prospects

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 22 of 27
2008/1
 Steps to Improve your Credit Rating

Pay more than the monthly minimum on each card

• If you only pay the monthly minimum, Credit Card providers
note that you are not being smart
Pay Credit Card bills on time
• Contributes 35% to FICO Score ("Debt to Credit Limit" ratio)
Never exceed the Credit Card Limit
• Likely that interest rate will be increased
Keep Credit Card account open when paid off
• Maintain FICO Score
• Closing down a Credit Card closes down a Credit Limit
• Credit Card "Debt to Credit Limit" ratio increases FICO Score
File: Being Healthy.ppt
DeltaSygma Pty Ltd Page 23 of 27
2008/1
 Spending Action Plan

• Separate expenses - 'WANTS' from 'NEEDS'

• Identify 'WANTS'

• If you have debt or have no savings, stop spending on

the 'WANTS' !

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 24 of 27
2008/1
 Savings Action Plan

• Save enough to cover 8 months of expenses

(excl. 'WANTS')

• Decide how much you can save each month,

then add 20%

• Search around for a savings account with the highest

interest rate

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 25 of 27
2008/1
 Retirement Action Plan

• Don't panic when the market takes a dive

(esp. if you have 10+ years until retirement)

• Maintain contributions to your Superannuation Fund

• If you need money within 5 years, take it out of the stock

market

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 26 of 27
2008/1
 Action Plan Pledge

• Do not spend money for 1 day

• Do not use your credit card for 1 week

• Do not eat out at restaurants for 1 month

File: Being Healthy.ppt

DeltaSygma Pty Ltd Page 27 of 27
2008/1