Physical Exam

As required by my company, I took my annual physical exam this afternoon.

My blood pressure is 120/80, pulse rate is 81/min, and my BMI is about 21.

According to this site:

Categories for Blood Pressure Levels in Adults*
(In mmHg, millimeters of mercury)
Category Systolic
(Top number)
(Bottom number)
Normal Less than 120 Less than 80
Prehypertension 120-139 80-89

High Blood Pressure Systolic Diastolic
Stage 1 140-159 90-99
Stage 2 160 or higher 100 or higher

Men's Health App for iPhone/iPod

I downloaded the Men's Health app for my iPhone, available from iTunes App Store for $1.99. It's got loads of fitness tips and workout routines, including Beach Ready workout, Better Abs, better metabolism, etc.

Scores of individual exercises are also search-able from the app.

Your best cholesterol numbers

I'll be taking my annual physical exam (as mandated by my company) this Friday. One of the few stats I would be interested in would be my cholesterol numbers.

According to this site, here are the numbers considered normal:

- Total cholesterol (in milligrams): 165-200
- LDL (in milligrams): 100 or less
- Triglycerides (in milligrams): less than 150

Normal cholesterol means a low ratio of low-density lipoproteins (LDL) to high-density lipoproteins (HDL). LDLs are fractions of cholesterol usually related to increased risk for cardiovascular disease. HDLs are fractions of cholesterol usually related to lower risks for cardiovascular disease. Triglycerides, a type of fat molecule measured separately from cholesterol, should  also be low.  

I would know this Friday if I measure up.

Sugar in Diet

Added sugar is something to watch out for when consuming processed food, according to the American Heart Association. 

According to the group, men should not consume more than 150 calories per day from added sugar (a can of soda contains 33 grams of sugar, about 130 calories).

To check for added sugar in processed foods, look for ingredients such as sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.

Here are some of the sneeky foods that contain lots of added sugar:
  • Baked beans - A one-cup serving of canned baked beans with no salt added has nearly 15 grams of added sugar.
  • Ketchup - a single one cup serving of the condiment has nearly 40 grams of added sugar.
  • BBQ sauce - a one-cup serving adds 9 grams of added sugar onto those ribs and chicken.
  • "Reduced" salad dressings - A one-cup serving of reduced-calorie French dressing heaps 58 grams of added sugar, and a one-cup serving of reduced-fat coleslaw dressing gets you 103 grams of added sugar.
  • Lemonade - a cup of lemonade powder has a massive 200 grams of added sugar. A single serving of the drink has almost 17 grams of added sugar.
I am trying to reduce my consumption of sodas lately, even the zero-calorie ones, as well as my consumption of liquid calories when eating out, such as iced teas.