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A listing of various websites, books, online tools, and other health-related items that our physicians recommend. Every effort was made to provide relevant and quality informational suggestions, but Dr. Hamill and Dr. Pumilia cannot be held responsible for all content and do not necessarily endorse all the information presented.
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General Prevention Guidelines and Recommendations for Screening: detailed information on the evidence available for and against a variety of preventive services and screenings. (US Preventive Task Force recommendations)
https://www.uspreventiveservicestaskforce.org/uspstf/
Blood Pressure Cuff for home monitoring: our general advice: get a BASIC cuff (Omron Bronze BP 5100) or other Omron 5-series (Omron Silver or Omron Platinum). Periodically monitor your blood pressure - follow technique guidelines from heart.org noted below. Can check blood pressure twice daily for 1 week. Record blood pressure results and review with us as needed. *always use an upper arm cuff (NOT a wrist cuff!)
https://www.ama-assn.org/sites/ama-assn.org/files/corp/media-browser/public/about-ama/iho-bp-self-measured-blood-pressure-monitoring_0.pdf
https://stridebp.org/bp-monitors/37-pdfs/734-home?format=pdf&tmpl=component&box=home
https://www.validatebp.org
https://www.heart.org/en/news/2020/05/22/how-to-accurately-measure-blood-pressure-at-home
Healthy eating plans:
General guidelines and recommendations for everyone: limit sugar and processed carbs! Try to avoid sweetened drinks. Increasing veggie and fruit intake - focus on brightly colored fruits and vegetables. Dark greens, purples, reds, blues. These have more antioxidants. Other guidelines/eating plans as noted and individualized.
https://www.nhlbi.nih.gov/health-topics/dash-eating-plan. (Focus on high blood pressure)
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801. (Generally recommended, Mediterranean-type eating plan)
Dr. Michael Greger’s info on healthy diet/eating plans: https://nutritionfacts.org/?fbclid=IwAR1WIHYQmtSkOmrqObj9VqwF0Hv1z6ddWZj_jVmvpyuZtcTLkqJl_vcmr64
More info on “low carb” eating plans. We recommend everyone limit sugar and processed carbs! We don’t endorse full “keto” eating for most patients. This website shows some “low carb” options and recipes.https://www.dietdoctor.com/pmp-3
More info on “plant-based” eating plans: https://www.forksoverknives.com
Weight Control Tools:
Free calorie and/or macros counter: https://www.myfitnesspal.com (includes BMI-calculator)
Fitness/exercise Tools:
https://www.mapmyrun.com. (or MapMyWalk) - these are phone apps that help track activity
https://www.fitnessblender.com (wide variety of free exercise Youtube video workouts)
https://www.youtube.com/c/LeslieSansonesWalkatHome/videos
Mindfulness Apps:
These have programs geared to general “mindfulness”, but also specific programs targeted toward anxiety, insomnia, pain, etc. Download app to your phone.
Headspace https://www.headspace.com
Calm. https://www.calm.com. https://apps.apple.com/us/app/calm/id571800810
Insomnia Resources:
https://mobile.va.gov/app/cbt-i-coach. (Free app from VA to help with CBT for insomnia)
https://slumbercamp.co (CBT - cognitive behavioral therapy course focused on insomnia)
The Sleep Solution, W.Chris Winter, M.D.
Say Good Night to Insomnia, Gregg D. Jacobs, PhD
No More Sleepless Nights (book and workbook), Peter Hauri, PhD
Sleep Apnea Resources (OSA; obstructive sleep apnea):
https://my.clevelandclinic.org/health/articles/12131-sleep-studies?_ga=2.258745162.1561872682.1615747767-1002701925.1615747767
Anxiety Resources:
https://www.clevelandclinicwellness.com/Pages/StressFreeNow.htm
The Worry Cure; Robert L. Leahy, PhD
Suggested books:
The Obesity Code by Dr. Jason Fung
The China Study by T. Colin Campbell
How Not to Diet by Dr. Michael Greger
How Not to Die by Dr, Michael Greger
The Blue Zones: Lessons for Living Longer From People Who’ve Lived the Longest and The Blue Zones Solution by Dan Buettner
Suggested documentaries/movies:
That Sugar Film (Amazon Prime) by Damon Gameau
https://www.uspreventiveservicestaskforce.org/uspstf/
Blood Pressure Cuff for home monitoring: our general advice: get a BASIC cuff (Omron Bronze BP 5100) or other Omron 5-series (Omron Silver or Omron Platinum). Periodically monitor your blood pressure - follow technique guidelines from heart.org noted below. Can check blood pressure twice daily for 1 week. Record blood pressure results and review with us as needed. *always use an upper arm cuff (NOT a wrist cuff!)
https://www.ama-assn.org/sites/ama-assn.org/files/corp/media-browser/public/about-ama/iho-bp-self-measured-blood-pressure-monitoring_0.pdf
https://stridebp.org/bp-monitors/37-pdfs/734-home?format=pdf&tmpl=component&box=home
https://www.validatebp.org
https://www.heart.org/en/news/2020/05/22/how-to-accurately-measure-blood-pressure-at-home
Healthy eating plans:
General guidelines and recommendations for everyone: limit sugar and processed carbs! Try to avoid sweetened drinks. Increasing veggie and fruit intake - focus on brightly colored fruits and vegetables. Dark greens, purples, reds, blues. These have more antioxidants. Other guidelines/eating plans as noted and individualized.
https://www.nhlbi.nih.gov/health-topics/dash-eating-plan. (Focus on high blood pressure)
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801. (Generally recommended, Mediterranean-type eating plan)
Dr. Michael Greger’s info on healthy diet/eating plans: https://nutritionfacts.org/?fbclid=IwAR1WIHYQmtSkOmrqObj9VqwF0Hv1z6ddWZj_jVmvpyuZtcTLkqJl_vcmr64
More info on “low carb” eating plans. We recommend everyone limit sugar and processed carbs! We don’t endorse full “keto” eating for most patients. This website shows some “low carb” options and recipes.https://www.dietdoctor.com/pmp-3
More info on “plant-based” eating plans: https://www.forksoverknives.com
Weight Control Tools:
Free calorie and/or macros counter: https://www.myfitnesspal.com (includes BMI-calculator)
Fitness/exercise Tools:
https://www.mapmyrun.com. (or MapMyWalk) - these are phone apps that help track activity
https://www.fitnessblender.com (wide variety of free exercise Youtube video workouts)
https://www.youtube.com/c/LeslieSansonesWalkatHome/videos
Mindfulness Apps:
These have programs geared to general “mindfulness”, but also specific programs targeted toward anxiety, insomnia, pain, etc. Download app to your phone.
Headspace https://www.headspace.com
Calm. https://www.calm.com. https://apps.apple.com/us/app/calm/id571800810
Insomnia Resources:
https://mobile.va.gov/app/cbt-i-coach. (Free app from VA to help with CBT for insomnia)
https://slumbercamp.co (CBT - cognitive behavioral therapy course focused on insomnia)
The Sleep Solution, W.Chris Winter, M.D.
Say Good Night to Insomnia, Gregg D. Jacobs, PhD
No More Sleepless Nights (book and workbook), Peter Hauri, PhD
Sleep Apnea Resources (OSA; obstructive sleep apnea):
https://my.clevelandclinic.org/health/articles/12131-sleep-studies?_ga=2.258745162.1561872682.1615747767-1002701925.1615747767
Anxiety Resources:
https://www.clevelandclinicwellness.com/Pages/StressFreeNow.htm
The Worry Cure; Robert L. Leahy, PhD
Suggested books:
The Obesity Code by Dr. Jason Fung
The China Study by T. Colin Campbell
How Not to Diet by Dr. Michael Greger
How Not to Die by Dr, Michael Greger
The Blue Zones: Lessons for Living Longer From People Who’ve Lived the Longest and The Blue Zones Solution by Dan Buettner
Suggested documentaries/movies:
That Sugar Film (Amazon Prime) by Damon Gameau