Wellness Tips

Here are some links related to rheumatology wellness:

• www.arthritis.org
• www.uptodate.com
• www.rheumatology.org
• www.niams.nih.gov
• www.nof.org

Here are some links related to endocrinology wellness:

• UpToDate Medical Resources Search Tool
• American Diabetes Association
• National Osteoporosis Foundation
• American Thyroid Association
• Official Website of the Glycemic Index

Doc Brown's 7 Quick Diet tips:

• 1) Decrease calorie intake and read food labels:
  • Understand calories and serving size per container
  • Understand carbohydrates: “good” Carbs vs “Bad” Carbs
  • Avoid calories from saturated fats


• 2) Avoid WHITES "Bad Carbs":
  • White bread >>> whole wheat bread
  • White potato >>> sweet potato
  • Pasta >>> whole wheat pasta


• 3) Portion Control
  • Use smaller plates: 8 inch salad plate is best
  • Eat only 2/3 or less of meals at restaurants
  • Take the rest home, and have it another day


• 4) How to eat a meal?
  • First eat vegetables/fruit
  • Then LEAN protein: fish, poultry, soy, etc
  • Leave carbohydrates for last: brown rice, wheat pasta, sweet potato


• 5) Avoid liquid calories
  • No regular soda, sweeten iced tea, fruit drinks
  • OK: 2% milk, flavored water, diet soda
  • Lemon flavored ice cold water is refreshing & filling


• 6) Avoid skipping meals: may make you more prone to gain weight
  • Avoid unhealthy snacking
  • OK: Nuts, vegetables, fruit, yogurt, cheese


• 7) Be good to yourself
  • Moderate exercise for 150 min/week with target Heart Rate = 170 – your age
  • Your mind & body work best with 7-9 hrs per night of RESTFUL sleep
  • Take a good multivitamin daily