Do you know the numbers to track and prevent TROUBLE in your life?

This book will give you guidelines to learn about your health numbers, so that you can be in control of your health and take action steps to improve the chances of living a life without the major health concerns that could stop you from enjoying a full life. Dr. Scott Conard will share seven life giving principles to empower you as you take charge of your health. You will be more knowledgeable as you work with your health team to improve your numbers that will create the life that you want to live.
The Seven Numbers are: Training, Roundness, Oil, Unacceptable Sugar, Blood Pressure, Lousy Habits, Exploding Plaque. With the knowledge of The Seven Numbers, you can identify the areas for improvement and celebrate the areas where you are doing well.

Know Your Numbers!

 Ignorance is bliss–until it kills us or debilitates us through blindness, amputation, kidney failure, a stroke or a heart attack. Often the process of overcoming our ignorance comes too late, when too much damage has already been done and there is no way to slow or reverse the process.

The timeless truth holds true; “People are destroyed for lack of knowledge–(Hosea 4:6) I have witnessed firsthand the destruction a lack of knowledge can bring. Irreversible conditions, including going to dialysis three times a week, needing a seeing eye dog, or living life paralyzed i n a wheelchair or a nursing home all as a result of when people are uninformed of the consequences of poor lifestyle choices or choose not to act on the knowledge they have.

You were created to live an abundant life – one that is healthy, vibrant, and full of purpose. By learning how to set and achieve your health goals, you can focus on the important things in life, such as enjoying relationships, developing your talents, having peace in your heart and sharing love and joy with others. From there, it is my desire that you will become an outspoken advocate, sharing what you learn with others so they too experience an abundant life.

The Pushup Test

The Pushup Test measures muscular strength and endurance, a combination that better reflects your fitness level than strength tests like the one rep max. Besides being dangerous, single rep max tests also require a lot of equipment (bench press or squat rack, barbells, and other weights). A timed pushup test, on the other hand, can be done anywhere.

Equipment needed: A stop watch or timer that can measure one full minute; a friend to help keep count and time you (optional).

Goal: Do as many pushups as you can in one minute.

Execution: Men will assume a traditional push up position and females can use the modified push up position (on knees). When the pushups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.

What this measures: Strength and endurance in your chest, shoulders, and triceps.

Scoring: Above are the age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM)

Maybe you’ll find that you’re doing really well. But even if you weren’t able to do enough reps to register on the chart, that’s OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how many repetitions someone else can do.

How to improve: To improve your scores in this test, focus on strength training the specific muscles of the chest, shoulders, and triceps. Good exercises that target these muscles include:

Without equipment: Decline Pushups, Incline Pushups and Two-Part Pushups
At home: Chess Press with Band, Dumbell Chest Press on Ball
At the gym: Bench Press, Seated Chess Press Machine, or Chest Flys on a Cable Cross Machine
How to know its working: When you’re done testing, keep track of your progress! Over time, you should be able to do more pushups in subsequent assessments. Try to retest yourself every 4-8 weeks.

This test is a great tool to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine.

Maybe you’ll find that you’re doing really well. But even if you weren’t able to do enough reps to register on the chart, that’s OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how many repetitions someone else can do.

How to improve: To improve your scores in this test, focus on strength training the specific muscles of the chest, shoulders, and triceps. Good exercises that target these muscles include:

Without equipment: Decline Pushups, Incline Pushups and Two-Part Pushups
At home: Chess Press with Band, Dumbell Chest Press on Ball
At the gym: Bench Press, Seated Chess Press Machine, or Chest Flys on a Cable Cross Machine
How to know its working: When you’re done testing, keep track of your progress! Over time, you should be able to do more pushups in subsequent assessments. Try to retest yourself every 4-8 weeks.

This test is a great tool to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine.

Lifestyle Changes that Last!

You’re once again feeling motivated to eat better, exercise more, drink less caffeine or make any number of the positive lifestyle changes you’ve been telling yourself you want to make. You’ve tried before — probably declaring another attempt as a New Year’s resolution — but without feeling much success. Making a lifestyle change is challenging, especially when you want to transform many things at once. This time, think of it not as a resolution but as an evolution.

Lifestyle changes are a process that take time and require support. Once you’re ready to make a change, the difficult part is committing and following through. So do your research and make a plan that will prepare you for success. Careful planning means setting small goals and taking things one step at a time.

Here are five tips from the American Psychological Association to help you make lasting, positive lifestyle and behavior changes:

Make a plan that will stick. Your plan is a map that will guide you on this journey of change. You can even think of it as an adventure. When making your plan, be specific. Want to exercise more? Detail the time of day when you can take walks and how long you’ll walk. Write everything down, and ask yourself if you’re confident that these activities and goals are realistic for you. If not, start with smaller steps. Post your plan where you’ll most often see it as a reminder.

Start small. After you’ve identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured. Is your long-term goal to lose 20 pounds within the next five months? A good weekly goal would be to lose one pound a week. If you would like to eat healthier, consider as a goal for the week replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you’ll feel successful knowing you met your goal.

Change one behavior at a time. Unhealthy behaviors develop over the course of time, so replacing unhealthy behaviors with healthy ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal or change at a time. As new healthy behaviors become a habit, try to add another goal that works toward the overall change you’re striving for.

Involve a buddy. Whether it is a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Perhaps it can be someone who will go to the gym with you or someone who is also trying to stop smoking. Talk about what you are doing. Consider joining a support group. You can join www.gameofhealth.com and be part of a global community sharing goals, ideas and accountability. Having someone that you can share your struggles and successes make the work easier and the mission less intimidating.

Ask for support.  Accepting help from those who care about you and will listen strengthens your resilience and commitment. If you feel overwhelmed or unable to meet your goals on your own, consider seeking help from a psychologist. Psychologists are uniquely trained to understand the connection between the mind and body, as well as the factors that promote behavior change. Asking for help doesn’t mean a lifetime of therapy; even just a few sessions can help you examine and set attainable goals or address the emotional issues that may be getting in your way.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor missteps on the road to your goals are normal and okay. Resolve to recover and get back on track. You are never a failure, unless you quit trying.  Don’t stop.

The Seven Numbers Assessment

On the Comprehensive Assessment there are a number of questions that ask for 1 – 10 rating. For these questions use this scale: 1 = Never, 3 = Sometimes, 5 = 50/50, 7 = Mostly, 10 = Always. Don’t think too much about your answer. Research has shown that if you go with your first impression your answer is more accurate than if you spend time trying to figure it out. 

QUICK ASSESSMENT:

My vaccines are up to date (see below for names and indications)
My blood tests are up to date (see below for names and indications)
The last time I had a full physical exam was: Month _____ Year ________
I do not take medicine or I take medicine as prescribed by my doctor
The last time I had a full physical exam was: Month _____ Year ________
 

Shots
Flu Month _____________ Year _____________
Tetanus  Month _____________ Year _____________
Pneumonia Month _____________ Year _____________
Shingles Month _____________ Year _____________
Varicella Month _____________ Year _____________
Human Papilloma Virus (HPV) Month _____________ Year _____________
 

Tests
 

Sodium, Potassium, BUN and Creatinine
Month _____________ Year _____________
Kidney function 
Month _____________ Year _____________
Liver function
Month _____________ Year _____________
U/A
Month _____________ Year _____________
TSH
Month _____________ Year _____________
Vitamin D level
Month _____________ Year _____________
Bone Density
Month _____________ Year _____________
 

Physical Exam 

The last time I saw my doctor 
Month _____________ Year _____________
The last full physical exam with my doctor
Month _____________ Year _____________

What does your inheritance include? Have your blood relatives, whether they are still alive or not, ever been diagnosed with the following: 

[  ]  I don’t know my family history

[  ]  Yes[  ]  No[  ]  I don’t know
Heart disease Father or brother age 55, or mother or sister before age 65
[  ]  Yes[  ]  No[  ]  I don’t know
Diabetes Mother, father, sister, brother, son or daughter at any age
[  ]  Yes[  ]  No[  ]  I don’t know
Stroke Mother, father, sister, brother, son or daughter at any age
[  ]  Yes[  ]  No[  ]  I don’t know
Colon or rectal cancer Mother, father, sister, brother, son or daughter at any age
[  ]  Yes[  ]  No[  ]  I don’t know
Prostate cancer Father or brother at any age
[  ]  Yes[  ]  No[  ]  I don’t know
Breast cancerMother or sister at any age
[  ]  Yes[  ]  No[  ]  I don’t know
Lung cancerFather or Mother at any age
 

TRAINING
Life is meant to be fun and active! Our bodies thrive with “playing.” Going from sitting at work and home to putting 20 or 30 minutes of walking or playing (moving around) can cut your risk of heart attacks or strokes in half. It also helps you lose weight, relieve stress, reduce blood pressure and the risk for diabetes and osteoporosis. 

QUICK ASSESSMENT:
On average, how many times per week do you engage in physical activity of at least 20 minutes?
[  ] 1 or less[  ] 2-4[  ] 5 or more
What is your current exercise level? 
[  ] Low[  ] Moderate[  ] High
COMPREHENSIVE ASSESSMENT: 

Minutes of exercise per week :
min
Average number of steps per day (using a pedometer) :
steps
 

1-10
I am active and play for at least 150 minutes per week or over 10,000 steps/day.
1-10
I incorporate resistance training (core training, callisthenic or weights) in my program.
1-10
I incorporate aerobic activity (running, swimming, biking, skating, dancing, circuit training, active work or play) into my exercise program.
1-10
I incorporate flexibility exercises (pilates, yoga, stretching) into my exercise program.
 

ROUNDNESS
Are you overweight or obese? These conditions will shorten, or decrease how long and how well you live. Obesity is linked to just about every health problem, including cancer, heart disease, strokes and diabetes. The best way to avoid or treat obesity is to maintain good eating habits, watch out how much you eat, and “play” as much as possible. 

QUICK ASSESSMENT – calculating your Body Mass Index   (BMI):
Height:
In Inches
In Centimeters
Weight:
In Pounds
In Kilograms
 

COMPREHENSIVE ASSESSMENT:
Waist
In Inches
In Centimeters
Neck Circumference 
In Inches
In Centimeters
Body Fat
%
 
 

1-10 
I monitor and manage the quantity of food I eat (like the Hand Signals of Health), especially when eating out!
1-10
I eat balanced meals and snacks (lean protein, healthy carbohydrates and fats).
 

OIL = Lipids 
How much fat do you have floating in your blood? Is it healthy fat (HDL) or lethal fat (LDL)? Is there extra energy (triglycerides) present in your blood? Energy you take in (food) when it comes from saturate or trans fat increase the lethal fats; monounsaturated fats and burning energy (exercise) use the triglycerides and elevate the HDL. 

QUICK ASSESSMENT:
[  ]
I do not know what my cholesterol, triglycerides or HDL are
[  ]
My cholesterol, triglycerides and HDL are within normal limits
[  ]
I am being treated for an abnormal LDL, HDL, or triglycerides
[  ]
I take fish oil (omega 3) supplements every day
 

COMPREHENSIVE ASSESSMENT:
Cholesterol
mg/dl
Month
Year
Triglycerides
mg/dl
Month
Year
LDL-C 
mg/dl
Month
Year
HDL-C
mg/dl
Month
Year
VAP
 
Month
 
Liposcience
 
Month
 
Berkley
 
Month
 
 

- Servings of red meat per week 
 
 

1-10
I am a success in reducing saturated fat (e.g. whole milk, fried foods, processed foods and fatty meats), trans fats (processed foods), refined carbohydrates (made from white flour and sugar), and high fructose corn syrup (prepackaged food) – read the labels!!
1-10
I successfully add monounsaturated fats (nuts, avocado, + olive products) and deep water fish (or fish oil supplements) to my diet.
 

UNACCEPTABLE SUGAR
Sugar (glucose) in your blood is vital for good health. Taking in foods with high levels of sugar causes extra stress inside the body. Weight gain, high blood pressure, diabetes, heart attacks or strokes, and other diseases soon begin to appear in your body. Over 5 – 15 years this will lead to diabetes. Discovering this problem inside your body and taking action can prevent this from occurring! The longer you wait the harder it is to stop or reverse! 

 QUICK ASSESSMENT:
 [  ]
My blood sugar is always normal.
 [  ]
My blood sugar before a meal is sometimes between 100-125 or hours after a meal between 140 and 180.
 [  ]
I have diabetes.
 [  ]
I do not know my blood sugar.
COMPREHENSIVE ASSESSMENT: 

I eat a rainbow of vegetables and fruits at the first part of my meals each day.
1-10
 

Glucose                
mg/dl
Albumin      
mg/dl
C peptide     
mg/dl
PreDx Score
1 – 10
Insulin
mg/dl
Hb A1C
mg/dl
 

 BLOOD PRESSURE
When your heart pumps it leads to more pressure in the arteries, when it relaxes the pressure is lowest. How hard your heart has to work to move the blood and how strong your heart is determines how long and how well your heart lasts. Eating salt (sodium), gaining weight, and not exercising are three ways to make this worse. Over time this leads to heart and kidney failure, strokes, eye damage and heart attacks. Keeping the blood pressure under control makes a big difference in your health! The way you eat and exercise, the weight you maintain, and the supplements and medicine you take can make a big difference to you. 

 QUICK ASSESSMENT:
 [  ]
My blood pressure is always normal
 [  ]
My blood pressure is sometimes greater than 140/90
 [  ]
I take medicine for high blood pressure
 [  ]
I do not know my blood pressure
COMPREHENSIVE ASSESSMENT: 

I add salt (sodium) to my food
y/n
I read labels and try to keep the sodium (Na) under 2000 mg/day
y/n
 

Blood pressure
mm Hg
Mm Hg
Heart rate
bpm
 

LOUSY HABITS 
Lousy habits drive and worsen, or improve and lessen, many health problems. Our hearts and brains are especially susceptible to cigarette smoking or chewing tobacco, excess alcoholic consumption, poor eating habits, not drinking enough water and poor sleep habits. Correcting these will increase the quality and length of your life!

 QUICK ASSESSMENT:
 [  ]
I have more than 2 glasses of wine, beers, or ounces of hardalcohol per day 
 [  ]
I currently smoke cigarettes or chew tobacco
 [  ]
I get less than 54 hours of sleep per week
 

COMPREHENSIVE ASSESSMENT:
Do you currently consume alcohol?
12 oz beer
 
[  ] Yes
5 oz wine
 
[  ] No
1 oz liquor
 
 
 
 
Do you currently use tobacco?
Packs/day
 
[  ] Yes
Chews/day
 
[  ] No
 
 
 

 
I sleep at least 54 hours each week.
 
I am consistent with the time of night that I go to sleep and/or the time of morning that I wakeup.
 
I reach my water-drinking goal every day (enough water to make my “water” clear or light yellow).
 
I substitute water for sugared and/or caffeinated beverages.
 

EXPLODING PLAQUE AND CELLS
Heart attacks and strokes occur when a plaque containing cholesterol breaks open. Age, high lipids, high sugars, sleep deprivation, weight gain, high blood pressure and/or tobacco have drive the buildup of plaque – lowering or eliminating these slow the process. Cancer occurs when cells in the body begin to grow out of control. Our immune system tries to monitor and prevent this from happening. Many of the same things that lead to plaque build up lead to increased risk of cancer. 

 QUICK ASSESSMENT: I have been diagnosed with the following
 [  ]
Heart disease
 [  ]
Cancer
 [  ]
Lung disease
 

 COMPREHENSIVE ASSESSMENT: Have you had
 [  ]
Heart attack
 [  ]
Heart surgery
 [  ]
Angioplasty or stent
 [  ]
Stroke
 [  ]
Emphysema
 [  ]
Heart failure
 [  ]
Mitral or aortic valve disease or heart murmur
 [  ]
Other cardiovascular disease
 [  ]
Enlarged heart
 [  ]
Atrial fibrillation
 [  ]
Lung cancer
 [  ]
Colon or rectal cancer
 [  ]
Prostate cancer
 

PSA
Month
Year
Colonoscopy
Month
Year
Mammogram
Month
Year
Pap Smear 
Month
Year
Hs CRP 
Month
Year
Lp PLA
Month
Year
CTA
Month
Year
Calcium score
Month
Year
 

 STRESS AND EMOTIONS
Stress makes a big difference in the choices you make. How much we eat, exercise, take care of your self and how well your immune system and other body systems operate are directly affected. This increases or decreases the quality of your life. Recognizing and treating stress can be very challenging – often it changes slowly so you fail to notice it getting worse. Addressing and managing it improves relationships and the fun you have. 

1-10
I am aware of my body and take deep breathes to manage my stress.
1-10
I put aside time to practice deep breathing exercises (the relaxation response, progressive relaxation, or meditation).
 

1-10
I spend time with friends who call me to be my best and encourage me in my life.
1-10
I give without expectation to the people with whom I come in contact.
1-10
I forgive myself and others for things that don’t go well.
 

1-10
I am living a life of freedom and peace.
1-10
I am grateful for all that I have been given in life.
1-10
I am managing the things I control, encouraging those I influence, and trusting things will work out with the things I don’t control.