Hey fitness nerds!

One of my close relatives had a health scare recently. 

She never used to go to the doctor. Even if she felt ill or unwell, even to my great efforts to convince her otherwise. 

She doesn’t trust all the tablets and antibiotics. And fair enough. One of my colleagues in the hospital told me an alarming statistic. 70% of people either don’t start or finish completely a course of antibiotics when they are prescribed. 

Anyway, I insisted for her to see a doctor asap. 

Thankfully, everything is fine and well

Now let’s dive into the newsletter. Read 🔽 below. 

🤚 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Are health checkups useless?

• Article Explained Simple: Are healthier people more likely to do health checks?

• Tips of the Day

• High Protein Eggs Benedict Recipe

Are health checks useless?

What is a health check and when should you start doing them?

A health check is a series of medical tests and examinations that assess your overall health.

It's usually recommended for people over 40, or those with a family history of certain medical conditions.

It is never too early to start. I am in my mid 20s and I have done one.

No need to do them every year. But every 3 years is appropriate.

So, what's included in a health check?

Typically, it includes a physical examination, blood tests, and sometimes even imaging tests like X-rays or ultrasounds.

These tests screen for a range of medical conditions, including high blood pressure, diabetes, and certain types of cancer.

My aunt was diagnosed with high blood pressure during a routine health check. She was given Amlodipine and her blood pressure is fine now.

According to statistics, people who regularly undergo health checks are more likely to detect health problems early on.

A study found that regular health checks can reduce the risk of premature death by up to 30%.

On the other hand, people who don't undergo regular health checks are more likely to be diagnosed with advanced stages of diseases.

So, are health checks useless?

Absolutely not.

By catching health problems early, you can take control of your health and make changes to prevent more serious issues down the line.

They're essential for maintaining good health and detecting potential problems early on.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 things to do when you are 40 so you won’t be ill when you are 60

My dad neglected his fitness when he was 40. He worked a lot and as many others, he did not have time to exercise or watch his diet.

Now, he has regular lower back pains, carpal tunnel syndrome and high cholesterol.

Three things that he could do in his 40s to avoid this:

1. Maintain Regular Physical Activity and Healthy Diet
   
   Engage in regular exercise such as brisk walking, swimming, or cycling.
   
   Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days a week.
   
   Focus on a diet rich in fruits, vegetables, and lean proteins.
   
   Limit: processed foods, high sugar, and high-fat foods.
   

2. Regular Health Screenings
   
   Regular check-ups and screenings are crucial.
   
   This includes screenings for cholesterol levels, blood pressure, diabetes, cancer (such as colonoscopy for colorectal cancer, mammograms for breast cancer, and skin checks for skin cancer), and bone density tests.
   
   Early detection of problems allows for early and more effective treatment.
   

3. Healthy sleep habits

   
   Aim for 7-9 hours of quality sleep per night.
   
   Poor sleep is linked to various health issues, including obesity, heart disease, diabetes, and depression.

Some of these tips helped me in my mid 20s as well.

It is never too early to start being mindful about future health.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

High Protein Eggs Benedict Recipe (makes 2 servings)

I love egg breakfasts.

And eggs benedict is one of my favourites. The only problem is that it is quite high in fats (due to Hollandaise sauce) and carbs (toast/bun).

So this is my alternative that I can eat any day because it is macro/calorie friendly.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 350 kcal

• Protein: 25 g

• Carbohydrates: 20 g

• Sugars: 4 g

• Fat: 20 g

The Ingredients

• 4 large eggs

• 2 whole wheat low carb English muffins (120g total)

• 100g smoked salmon or cooked turkey breast

• 1 cup fresh spinach (30g)

• 1 tablespoon white vinegar

For the Hollandaise Sauce:

• 1/2 cup plain Greek yogurt (120ml)

• 1 tablespoon lemon juice

• 1/2 teaspoon Dijon mustard

• 1/4 teaspoon turmeric (for color)

• Salt and pepper to taste

• Optional: 1 tablespoon melted butter for a richer flavor

The Instructions

1. Prepare the Hollandaise Sauce:

   • In a bowl, combine Greek yogurt, lemon juice, Dijon mustard, and turmeric. Whisk until smooth. If desired, whisk in melted butter for extra richness. Season with salt and pepper to taste. Set aside.

2. Poach the Eggs:

   • Fill a medium saucepan with water and bring to a gentle simmer. Add a tablespoon of white vinegar.

   • Crack each egg into a small cup, then gently pour it into the simmering water. Cook for about 3-4 minutes for soft yolks or longer for firmer yolks. Remove with a slotted spoon and drain on a paper towel.

3. Prepare the Muffins and Protein:

   • Toast the English muffins until golden brown.

   • Quickly sauté the spinach in a pan with a drop of oil until just wilted.

   • Arrange the smoked salmon or turkey slices on each muffin half.

4. Assemble the Eggs Benedict:

   • Place a generous amount of wilted spinach on each muffin half.

   • Top each with a poached egg.

   • Spoon the Greek yogurt hollandaise sauce generously over the eggs.

5. Serve Immediately:

   • Serve your high-protein Eggs Benedict immediately while warm.

Vote for the next week’s Recipe by clicking the button below

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