The Role of Trans Fats in Cardiovascular Disease - Essay Example

Assignment Assignment Heath Studies 200, HLST200 Jacqueline Savage, jacquelinesavage@hotmail.com Mary Anne Yurkiw, maryy@athabascau.ca Student Number: 2610584 Submission date: Aug 15th, 2006 The Role of Trans Fats in Cardio-Vascular Disease: A Critical Assessment Introduction Public Health Promoters define the terms “health” and “wellness” as “the dynamic ever-changing process of trying to achieve one’s potential in each of several interrelated dimensions” (Donatelle 8). This definition includes various aspects of human life such as Intellectual, Social, Emotional, Environmental, Spiritual, and Physical health. Of these, physical fitness plays an important role in man’s ability to go about his routine, in other words, “activities of daily living” (Donatelle 9). Unfortunately, the importance of physical health, and its role in disease prevention, is too often neglected, leading to increasing deaths caused by diseases; this can be inferred from the 1997 figures of the Health Division of Statistics Canada (Table 1). It is desirable to be more aware of the factors affecting human health and the prevention and remedial measures, to be taken. Modern media like the internet and electronic mail are utilized to promote health awareness, but are not always reliable or easily understandable to lay persons. Hence it is important to assess and discern between reliable and unreliable information. This essay is a step taken towards improving awareness regarding health. Herein, an article titled “Trans Fat”, electronically published by Health Canada (2005), in It’s Your Health, will be assessed critically by this student (article enclosed), in the perspective of the learning gained from the ‘Health Studies 200’. The statements made in the article will be analyzed for their presentation of facts without bias, the simplicity of presentation and, usefulness in promoting health awareness; in the process, the student shall try to learn and understand the issues involved in the prevention of diseases and promotion of physical health and fitness. CVD - Increasing Incidence The Canadian Institutes of Health Research (CIHR), the Canadian Government’s premier agency for health research, in a report reviewed in the year 2004 states that, “Cardio-Vascular Disease is the leading cause of death in Canada, accounting for at least 36% of all deaths 37% among women, 35% among men, or about 80,000 people each year”. According to Statistics Canada, Health Statistics Division, 1997 figures, Cancer caused 27.2% of all deaths, and was the leading cause, and Cardio-Vascular Diseases (CVD) was behind with 26.6% (see Table 1). Other leading causes for death are (also diseases) Cancer, Cerebro-vascular diseases etc. Deaths caused by ‘unintentional injuries’ is a negligible .4 %. CVD seem to have increased since the year 1997; but, on the brighter side, “88% of those under the age of 65 will be able to return to their usual work” (Donatelle 417). However, this may be more easily achieved when one gains knowledge and understanding of the role of cholesterol, in CVD and its link with eating habits, as eloquently stated by “The Heart and Stroke Foundation of Canada” (2004). Your diet can influence your risk for heart disease and stroke. Eating habits that will lower your risk include eating a high-fiber, lower-fat diet, eating lots of vegetables and fruit, and eating portions of food that are in line with your level of physical activity. A large number of people requiring cholesterol-cutting drugs (nearly 36 million in the US) to avoid CVD problem (Donatelle 427). While family history, diabetes, stress, obesity, eating habits, regular exercise or the lack of it, age, gender etc, are said to determine the chances of an attack for a given person, additional factors like high cholesterol, high blood pressure, and smoking, ‘compound’ the other existing risks (Donatelle 418). The significance of the article “Trans Fats” (Health Canada 1-2) can be understood, in the light of all the above information, keeping in mind that, a simple act of awareness of what one eats, can go a long way in minimizing heart-attack/stroke risks. Focusing on Fat Facts The article is quite focused and addresses CVD stating that, “Scientific evidence has shown that dietary trans-fats can increase” one’s “risk of developing heart disease”. Reduction of this risk is possible by consciously choosing healthier foods with little or no trans-fat (Health Canada 1). Fats and oils are mostly formed of fatty acids and, form a vital part of any balanced diet. They are store-houses of energy (calories), and also help the body to absorb important vitamins like A, D and E (fat soluble vitamins). Trans-fats are classified as the last of the four main types of fatty acids, the article goes on to explain, giving both plant and animal sources; Viz. 1) Polyunsaturated Fatty acids ex. Corn and Sunflower oil and Herring and Salmon fatty fish oils 2) Monounsaturated Fatty acids ex. Olive, Canola, high Oleic Sunflower oil, avocados and certain nuts like cashew, almonds etc, 3) Saturated Fatty acids ex. Coconut, palm and palm kernel oils; animal fats such as pork and beef, butter, cheese and all dairy products. What are Trans-fats? The last of the four is the Trans Fatty acids. Very simply put, trans-fats are found naturally in minor amounts in many food items, ex. dairy products, beef and lamb. Some minor amounts are also formed when liquid vegetable oils like Canola and Soybean oil are refined. Furthermore, the process of "partial hydrogenation" or turning liquid oil into a semi-solid form, such as shortening or margarine, is also used to manufacture “trans-fats” (Health Canada 1), the article elucidates. The reason why saturated fats and trans-fats are so popular with food product manufacturers and bakers is that, they increase shelf life of the product. Moreover, they are the very ingredients that add flavor, as well as give the smooth texture to bakery products. In other words, these two types of fats give the characteristic “melt-in-your-mouth” richness to pastries etc (Health Canada 1). But, this richness is far from healthy. The Cholesterol Connection This section of the article contains the most important information to health and fitness awareness. Herein, the consequences of dietary fat consumption on human health are explained. ‘Monounsaturated and Polyunsaturated’ fatty acids are termed as “good” fats, while ‘Saturated and Trans’ fatty acids are “bad” since “they tend to raise your risk of heart disease” (Health Canada 1). It substantiates its classification as good and bad, by explaining the role of trans-fats on increasing heart disease: 1) Low Density Lipoprotein or LDL cholesterol is a risk factor for heart disease, and trans-fats tend to increase the blood-levels of LDL 2) High Density Lipoprotein or HDL cholesterol is protection against heart disease, and trans-fats lower the blood-levels of this good cholesterol. Hence, trans-fats are doubly dangerous, not only because they increase LDL levels in blood, but, they further weaken the natural protection mechanism, by lowering the HDL levels in blood. The view that, trans-fatty acids are a factor not only in raising cholesterol levels, but also some types of cancer (Donatelle 232), is generally agreed upon by public health promoters. However, there have been some doubts on the conclusiveness of the above, which shall be discussed later in this essay. The next few paragraphs of the article are of special relevance to Canadians, as it explicates the dietary sources through which the trans-fats are consumed by them; “Most of the trans-fat in a typical Canadian diet comes from margarines (especially hard margarines), commercially fried foods and bakery products” it states (Health Canada 1). Importantly, the article states that trans-fats may constitute up to 45% of the fats used in products like, crackers, cookies, donuts, cakes, pastries, muffins, croissants, snack foods and fried foods, while making for 2%-6% of levels in dairy products, beef lamb etc. This gives valuable information to the health-conscious reader, as to what should be avoided, to eat smart and healthily. Tit-bit Tips to Reduce Risks Another useful aspect of this article is that it offers some sensible tips to minimize the risk of CVD, with especial reference to trans-fats. With pragmatic approach, the article suggests reducing initially, the consumption of high content trans-fat products and, switch over to products with lower trans-fat content, rather than totally stopping the intake quite suddenly. The article also emphasizes on children being taught and encouraged to develop health eating practices, away from eating junk food, to more healthy, vegetable-fruit oriented eating habits. Other useful suggestions are a) Educating oneself by reading the Nutrient information given in the label of products regarding fat facts b) Following Canada’s Food Guide to Healthy Eating c) Choosing soft margarines that are trans-fat free d) Reducing the frequency of preparing deep-fried foods, and more significantly, avoiding the re-use of deep-fried oils more that twice e) Cross-checking with the authorities regarding the use of trans-fats, on eat-out trips. Finally, the article also talks about the role of the Canadian Government in promoting this cause. Fro example, the prompt was action taken in this regard, to introduce mandatory labeling of nutrient facts from the December of 2005. This enables the consumer to educate themselves on the nutrient facts and put into practice their knowledge and awareness, thereby aiding prevention of disease. A Few Points to Ponder While the article is indeed precise, and easily understandable with its easy-to-follow tips, there are a few things that merit further investigation and research. Another article titled “Fats &Cholesterol” (2006:3), published by the Harvard School of Public Health, offers a simple explanation as to why HDL cholesterol is good and why LDL cholesterol is bad? This article states nearly all the details stated by the “Heath Canada” article under consideration, while providing slightly more information in some aspects. The Harvard School’s article is pertinent here, so as to understand the above better. LDLs are carriers of cholesterol from the liver to the rest of the body, so if there is too much of this in the blood, gets deposited on the walls of the coronary arteries, thus making it “bad” cholesterol. Whereas, HDLs are carriers of cholesterol from the blood, back to the liver. Liver processes the cholesterol for elimination from the body, thereby making HDL the less likely cholesterol in the blood to get deposited in the coronary arteries. This is why it is called “good” cholesterol. Understanding the roles of cholesterol levels in blood, shall help modify eating habits, and thereby promote health. Having analyzed the Health Canada article titled “Trans Fat”, in depth and cross verifying the facts presented therein, it is the opinion of this student, that the article indeed, presents useful information, pertinent and relevant to the maintenance of physical health and fitness, especially in the perspective of disease prevention. Furthermore, the student finds no evidence of bias or irrelevant advice in the article, and hence finds it a valuable reading for those interested in general self-education in matters related to CVD, and the role of cholesterol, trans-fats as risk factors. It is also the opinion of this student, that the article is quite simple and easily understandable by lay persons, though a little more explanation could have made it better. Conclusion The Health Canada article on Trans-fats, offers valuable information in promoting awareness regarding the role of trans-fats and cholesterol levels in blood and their effects. Understanding this article as a part of the many steps necessary to promote health and prevent CVD, shall help balance the perception of readers interested in health and fitness issues. List of works Cited CIHR. Canadian Institutes of Health Research “Heart Disease” in CIHR website. July 25, 2006. Donatelle, J. Rebecca. Access to health (8th ed.). San Francisco: Pearson Education, Inc., Benjamin Cummings. (2004):3-651. Harvard School of Public Health. Fats & Cholesterol. (2006). July 25, 2006. Health Canada. “Trans Fat” in It’s Your Health (2005). July 25, 2006 Milloy, J. Steven. “Fear of margarine: The trans fat myth”. July 25, 2006 Payne, Cynthia. “Trans Fats 101” in Feature Stories. University of Maryland, Medical Center. (2006). July 25, 2006. The Heart and Stroke Foundation of Canada. Heart & Stroke Points of View - Trans Fatty Acids (Trans Fat) and Heart Disease and Stroke. (2004). July 25, 2006. Statistics Canada. Health Statistics Division. Selected leading causes of death by sex , (1997). (2006). July 25, 2006. Table 1 Selected leading causes of death by sex   1997   Number % Total Males Females     Rate1 All causes 215,669 100.0 658.7 844.0 521.6 Cancers 58,703 27.2 181.5 229.7 148.5 Diseases of the heart 57,417 26.6 173.0 230.8 129.7 Cerebrovascular diseases 16,051 7.4 47.8 52.8 43.9 Chronic obstructive pulmonary diseases and allied conditions 9,618 4.5 29.0 44.5 20.1 Unintentional injuries 8,626 4.0 27.6 37.8 17.9 Pneumonia and influenza 8,032 3.7 23.7 31.5 19.2 Diabetes mellitus 5,699 2.6 17.4 20.6 14.8 Hereditary and degenerative diseases of the central nervous system 5,049 2.3 15.0 16.7 13.9 Diseases of arteries, arterioles and capillaries 4,767 2.2 14.3 19.5 10.6 Psychoses 4,645 2.2 13.6 13.3 13.4 Suicide 3,681 1.7 12.0 19.5 4.9 Nephritis, nephrotic syndrome and nephrosis 2,654 1.2 8.0 11.0 6.1 Chronic liver diseases and cirrhosis 2,030 0.9 6.4 8.9 4.2 Neurotic disorders, personality disorders and other nonpsychotic mental disorders 1,163 0.5 3.5 4.8 2.5 HIV infection 626 0.3 2.0 3.6 0.5 1 Age-standardized mortality rate per 100,000 population. Source: Statistics Canada, Health Statistics Division. For more information, consult the Guide to health statistics at Statistics Canada. For more information on the concepts, methods and quality of the data contained in this table, consult the Statistical data documentation. If you have any questions or would like to obtain more information, contact infostats@statcan.ca Health Division of Statistics Canada http://epe.lac-bac.gc.ca/100/205/301/statcan/canada_e-book-ef/05-01-21/www.statcan.ca/english/Pgdb/health36.htm Assignment Title: Assignment #2 Course: Heath Studies 200, HLST200 Student: Jacqueline Savage, jacquelinesavage@hotmail.com Tutor: Mary Anne Yurkiw, maryy@athabascau.ca Student Number: 2610584 Submission date: Aug 15th, 2006 Student Manual Copyright Date: 2005 Personal Health: Self-Assessment Introduction Thomas Carlyle (1795-1881) in the second part of his work titled On Sir Walter Scott (1838) wrote, “Ill-health, of body or of mind, is defeat... Health alone is victory. Let all men, if they can manage it, contrive to be healthy”. Indeed, since the early nineteenth century, scientific-research and advancement have made a great deal of progress in fighting diseases and increasing longevity of human lives. However, the responsibility of individual well-being largely rests on him/her self - to make concerted efforts to lead healthy and full life. The term “Health” no longer pertains to mere physical wellness; it is rather “a quality of life, involving social, emotional mental, spiritual and biological fitness on the part of the individual, which results from adaptations to the environment” (Dubos 15). This explanation of all-round health and wellness is very pertinent to me, not merely for academic reasons as a student (‘Health Studies’ 200), but also, as a step towards awareness and knowledge of the different dimensions that enrich life. This essay shall therefore, use the various health assessment techniques and analyze the ways in which health, wellness and eating habits can be improved, in the light of additional knowledge gained through ‘Health studies’ 200. A brief Self-Introduction I am a thirty-one year old Caucasian, owning a small, profitable business; and live in a common-law relationship and have no children. “Although the accompanying grief causes painful emotions”, death and loss “can also bring strength” (Donatelle 565) and I have come to terms with personal losses like, my mother succumbing to breast cancer and, my sister battling against it; my father being diagnosed to have Crohn’s disease - an ongoing disorder that causes inflammation of the digestive tract (NDDIC 1). I have a pet-dog, whose companionship helps me relax. My business - keeps me occupied for nearly forty to fifty hours a week. Additionally, I pursue two courses in Athabasca Online University. Health - Self-Discovery “How Healthy Are You?” asks the self-assessment questionnaire set by Donatelle (10-14), that helps one uncover the facts regarding “Health” categories, Viz. “Physical, Social, Emotional, Environmental, Spiritual, Intellectual, Personal Health Promotion/Disease Prevention”. Interpreting my scores from the score-card readings was a revelation to me, in at least in some aspects of my overall health. The scores are attached in Table 1. Physical Health: Out of an ideal score of 40, I have scored 35, which is in the highest range. According to Donatelle, the scores indicate an “awareness of the importance” of the overall health (p 14). By putting gained knowledge to work and “by practicing good health habits”, I am actually reducing my “overall risks” (p 14); especially relevant and encouraging, since by way of “family history”, there is a “risk factor” for breast cancer (Donatelle 454). Social Health: Scoring 35/40 marks, puts my social health too in the highest range of awareness. My capacity to be a good listener, genuinely reach out to others are my strengths. Emotional Health: Though a score of 30/40 indicates that, “health practices in these areas are very good”, yet, “there is room for improvement” (p 14), it may be due to emotionally stressed times experienced in recent times. The positive side is that, there is no residual feeling of bitterness. However, I can do better by perceiving problems as an opportunity for growth. Intellectual Health: A score 30 out of 40 equates it to my scores in ‘emotional health’ category. I like being engaged in learning and mental exercises. Such intellectual activities, help me organize my priorities; still a long way to go, but in the right track. Personal Health Promotion / Disease Prevention: Score: 37/40. Here too the scores fall in the highest range. The scores highlight my positive side, particularly, in viewing the family history of breast cancer as learning experience– am more alert to the symptoms, risk factors, prevention, self-checking techniques (Donaltelle 443-57). However, two partially inter-related categories merit extra attention from me, they are: Environmental health - “referring to an appreciation of the external environment and the role individuals play in preserving … environmental conditions” (Donatelle 9); and closely inter-related, Spiritual health, which involves “a belief in a supreme being” and “includes the feeling of unity with the environment” (p 9). I need to work on these two aspects, with more effort and conviction. I have started using recycled paper and reusing PET bottles; I try to introspect regarding my role in the larger scheme of things; probably herein is a good starting point. Food Consciousness “Eating is one of the best things that life has to offer” (Food Guide 3). While enjoying the gastronomic pleasures that life has to offer is important, it should not be overdone, either. My typical day includes three major eat-times and one snack time in the morning (Table 2): Breakfast: large bowl of cereal and milk (2 serving size of bread and grain and 1 serving of milk), one glass of orange juice (approx 250 ml) and one serving of coffee. Snack: yogurt, or medium sized apple. Lunch: brown bag it – 2 sandwiches brown bread and tuna and mayo, 280ml size bottle of V8 juice (approximately 2 servings). Dinner: One plate of pasta (about 2 – 3 serving size) lasagna or, penne, garlic bread. Other liquids (sugar servings included): During the course of the day (No specific time) Coke: 2 cans; Coffee (including cream and 2 sugar-cubes) 5 – 6 cups of coffee; Water: 1 Lit (I reuse the same bottle). Red wine: 2 – 3 glasses, along with dinner. Other foods (Not in the four food groups) include, 1 multi vitamin: 2 (am/pm); Rhodiola 50mg: 1; B100 caplet (B1, 2, 12, Biotin 100mg), and 1 melatonin 3mg: 1; and Tomato Sauce. Evaluating my diet as per the Health and Welfare Canada Food Guide, my score card reads: Grain Products – 6, Vegetables and Fruit – 6, Milk Products - 2, Meat & Alternatives – 2. This means that, while the number of servings in each group, almost fall well within the limits of the recommended range, my intake approximately matches with the consumption-level of inactive women (Food Guide 7). Therefore, it may be important to increase the quantity slightly, especially the intake of vegetables/salads (Donatelle 248) and, include a broader variety of foods. Furthermore, my intake of caffeinated-drinks and coke is well above the recommended range and should be reduced. The Health and Welfare Canada Food Guide also gives the precise names of vitamins (p. 5), and nutrients present in each food group, to derive a balanced diet that includes all the specific nutrients, imperative for our well-being. Attention should be directed to consuming adequate amounts of key nutrients; a) Products rich in vitamin A, folacin, and iron: beef and green leafy and orange vegetables b) Lower-fat milk products with lesser calories and a lower Milk Fat percentage c) Leaner meats, poultry and fish d) Use more fiber rich foods like dried peas, beans and lentils and salads e) using lesser oils and fats by broiling, roasting or micro-waving instead of frying (Food Guide 4-6). It will also be better, to reduce my consumption of vitamin supplements, and increase the intake of natural foods that contain the vitamins. My weight and shape “Measure your health by your sympathy with morning and spring” said Thoreau (1817-1862, as cited in Health Quotations). A more precise method for the assessment of health is done here, through measurement of Body-Mass-Index (BMI Calculator). Body Mass Index (BMI) is the technique of weight assessment based on the relationship of weight to height (Donatelle 269). My weight is 125 pounds and height is 5’5”. The calculated BMI is 21 (Donatelle 271). My BMI indicates that, the level of body fat is well within the healthy range, associated with longevity and, low risk category for serious illness. Waist-to-Hip Ratio: Waist circumference is 26” and my Waist-to-Hip Ratio is 0.72 as calculated with the help of the waist-to-hip-ratio-calculator. This ratio, “greater than 1 in men and .8 in women indicates increased health risks” (Cummings, Goodrick and Foreyt 71-75), and since my ratio is only .72, I do not fall under the risk category (Table 3). From both the above tabulations of my BMI and waist-to-hip ratios, it can be safely inferred that, I am a low risk candidate for such diseases as diabetes, heart disease. Personal Physical Activity Chart Being active and regulating my physical activity on a daily basis, helps me manage my weight while having fun and strengthening my heart, lungs and muscles (Food Guide 14). Given below is a chart of my daily and weekly activities (also given as Table 4). Daily Dose of the Fun and Activity Combination - Light Effort Activities: 1) House-Cleaning: any one area 2) Climb approximately 6 flights of stairs to the 2nd floor 3) Morning Routine: 15 min stretch-out while watching the news. Moderate Effort Activities: 1) Walk the dog for 30 min twice a day. Weekly Shots of the Fun and Activity Combination - Light Effort Activities: 1) Yoga session: 1 hour – for flexibility 2) Leisurely walk through shops: 2 hours. Vigorous Effort Activities: Fast bike ride: 2 hours with boyfriend. My Cardio-respiratory Endurance level is “Good” (Donatelle 302), covering 1.5 mile run in 12 minutes and 30 seconds. Max. Heart rate = 220 – 31 = 189, usually ride at 50% - 60% heart rate = 189 X .5 = 94.5 // 189 X .6 = 113.4 == between 95 – 113 BPM. Additionally, am attempting (at the gym) to perform one repetition maximum, for a dumbbell curl (Donatelle 309: Fig 10.6); 1RM: 19lbs. All the above data, indicate that my physical activities are within the recommended activity list (Canadas Physical Activity Guide for Healthy Active Living 2) and, within the range marked “Range needed to stay health” by the Public Health Agency of Canada (Table 5). Other Factors Influencing Health Since I firmly believe that, “Investment in healthy behaviors contributes to how well you live each day” (Donatelle 20), I take adequate precaution in matters regarding ‘other factors’ influencing health such as: sun exposure, stress, tobacco use, alcohol use etc. For example, I minimize the effects of sun exposure (Donatelle 560), by using Sun-block of SPF 25 half-an-hour before walking my pet-dog, on exposed skin. I also walk, jog or exercise, with a long sleeve shirt and comfortable pants (yoga) along with proper walking/running shoes (Donatelle 312). My stress-levels, caused by the management of a small business and pursuit of school studies, are kept under control by effective application of time-management techniques (Donatelle 85). Minor emotional stress occurring due to relationship problems are overcome with distressing activities like, taking a deep breath, and counting 25 before reacting etc. Alcohol consumption includes two to three glasses of red wine per day during the evening meal. Though this is within acceptable levels, it shall probably be better to reduce this, because for the same amount of alcohol consumed, “the woman’s Blood Alcohol Concentration” is “approximately 30% higher” than a man’s, and therefore women are more vulnerable to drinking related impairments (Donatelle 348). However, I do not smoke or use drugs. Furthermore, I adopt healthy practices like regular self-breast examinations (Donatelle 455), visits to the dentist and doctor. I remain loyal to one sexual partner and use an IUD. I am also aware of ‘the great restoration’ brought about by sleep (Donatelle 46) and ensure that I get 7 – 8 hours sleep/per day. My Pro-Active ‘Stairway’ to a Healthy Future Taking a comprehensive view of my overall health status, the assessment test results have been satisfactory in five of the seven health categories; yet, there is scope for improvement and there is no place for complacency. Based on the guidelines of the Public Health Agency of Canada and the knowledge gained from ‘Health Studies 200’, the analysis of my personal diet and exercise routines indicate a positive relationship to health and wellness. Rather than wait for Time to take charge, a pro-active health-plan consisting of concrete steps to be taken within set time frame, shall ensure that I enjoy a healthy future too. Some of the steps in the stairway are listed below: a) Initial steps (as mentioned earlier in the essay) taken towards environmental health improvement, should be sustained and at least one more activity added, in the next six months b) Regarding spiritual health, concrete efforts should be taken to introspect and connect with the Universal Spirit, since this will help in overall healing/well-being of the body and mind (Six months). c) Regarding diet/nutrition intake, high fiber, green-yellow leafy vegetables, to increase iron and folacin intake and, slight increase in B12 rich foods, starting immediately. d) Gradually decrease my dependency on supplementary intake of vitamins over the next six months, while increasing the variety of fruits and foods. e) Reduction of coke and caffeine-rich drinks, as well as marginal reduction of alcohol, should be effected over the next six months. f) Maintain the present level of physical activity, with respect to daily levels and weekly levels, as it meets all the prescribed requirements and recommendations. Last, but not the least, paste these six steps in large fonts on the fridge/highly visible place, to remain motivated. Conclusion Health and Wellness are universal goals for everyone to aspire. Progress in medicine and treatment have helped improve general healthcare; by following the guidance of the public welfare authorities, and the updated knowledge accorded by ‘Health Studies 200’, individuals like me can equip ourselves to lead a healthy and enriching lives. The self-assessment tests have been very useful in revealing some hidden aspects of my health and made me more aware of how important it is to remain positive and active. Maintenance of all-round health and wellness is an on-going and continuous process, which everyone should invest in. It’s because, Health is wealth, indeed. List of Works Cited BMI Calculator (Body Mass Index). Internet. August 4, 2006. Carlyle, Thomas. “On Sir Walter Scott”. London and Westminster Review, No. 12. – Memoirs of the Life of Sir Walter Scott, Baronet, Vols. i. - vi., Edinburgh (1837-8). Electronically published in Modern History Sourcebook (August 1998). August 4, 2006. Cummings, S., K. Goodrick and Foreyt, J. “Position of the American Dietetic Association: Weight Management 97” (1997): 71-75. Dubos, Rene. So Human the Animal. New York. Scribners (1968): 15. Donatelle, J. Rebecca. Access to Health: 8th Edition. Benjamin Cummings. ISBN 0-8053-5564-2. (2004): 1-653. Food Guide. Health and Welfare, Canada. ISBN 0-662-19649-X (1992): 1-15. Health Studies 200. Athabasca Online University. NDDIC (National Digestive Diseases Information Clearinghouse). “Crohn’s Disease” in NIH Publication No. 06–3410 (February 2006). August 4, 2006. Public Health Agency of Canada. “Physical Activity Guide for Healthy Active Living”. (2003). August 4, 2006. Health Quotations. Future Health website (1995). August 4, 2006. Table 1 Health Self-Assessment Score-Card Table 2 Food Groups and the Consumption Details Food Group I Grain Products Food Group II Vegetables/ Fruits Food Group III Milk Products Food Group IV Meat Products Break fast Servings Servings Servings Servings 1) 2) 3) Cereals 2 Orange Juice 1 glass Coffee 1 glass Snacks Servings Servings Servings Servings 1) Medium size Apple 1 or Yoghurt 1 Lunch Servings Servings Servings Servings 1) 2) 3) Brown Bread Sandwich 2 V8 Juice 2 Tuna + Mayo 2 Dinner Servings Servings Servings Servings 1) 2) 3) Pasta - 3 Garlic Bread 1 Fruits 1 Table 3 Waist to Hip Ratio Chart Male Female Health Risk Based Solely on WHR 0.95 or below 0.80 or below Low Risk 0.96 to 1.0 0.81 to 0.85 Moderate Risk 1.0+ 0.85+ High Risk http://www.bmi-calculator.net/waist-to-hip-ratio-calculator/ Table 4 Fun & Activity Chart Daily Dose Weekly Once Light Effort 1) House Cleaning 2) Climbing 6 flight of stairs 3) Morning Stretch-out in front of TV News 1) Yoga Session for Flexibility 1 hour 2) Leisurely Walk through the shops - 2 hours Moderate Effort 1) Morning Walk with the pet-dog 2) Evening Walk with the pet-dog Vigorous Effort 1) Fast bike ride with boyfriend 2 hours 2) Dumbbell Curl 1RM: 19lbs Table 5 Very Light Effort Light Effort 60 minutes Moderate Effort 30-60 min. Vigorous Effort Maximum Effort Strolling Dusting Light walking Volleyball Easy Gardening Stretching Brisk Walking Biking Raking leaves Swimming Dancing Water aerobics Aerobics Jogging Hockey Basketball Fast swimming Fast Dancing Sprinting Racing   Range needed to stay healthy   http://www.phac-aspc.gc.ca/pau-uap/paguide/activity_enough.html Read More