The biggest threat to your health is chronic sugar consumption. It has been linked to increased rates of obesity, diabetes, heart disease, cancer, autoimmune disorders, dementia, mood disorders, etc. The list of negative physical and mental side effects is long. Below is a 5 min video which summarizes this health crisis.
https://youtu.be/HMpmAV7ZPmE
https://www.theguardian.com/society/2017/jan/05/is-sugar-worlds-most-popular-drug?CMP=oth_b-aplnews_d-1
http://www.sugarscience.org/too-much-can-make-us-sick/#.WIYl-ogrLnA
best of health,
emmett
Saturday, January 28, 2017
Saturday, January 14, 2017
WALKING and WATER
Drinking clean water has many benefits including improved vitality, energy, cellular function, weight loss, stomach and intestine functioning, etc. The many benefits of walking include improved mood, weight control, blood pressure, stronger bones and muscles, etc. I have decided to combine the two in 2017 for a great cause.
https://my.charitywater.org/emmett-murphy/walk
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
http://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html
http://emmettmurphy.blogspot.com/2016/04/how-many-steps.html
best of health,
emmett
https://my.charitywater.org/emmett-murphy/walk
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
http://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html
http://emmettmurphy.blogspot.com/2016/04/how-many-steps.html
best of health,
emmett
Friday, January 6, 2017
HEALTH and WEIGHT
I recently had a client who lost 50 pounds in 6 months by eating real food and moving every day. Sounds very simple, yes it is. If you want to improve your health this is the best way to do it.
MOVE. Walk, bike, lift weights, yoga, pilates, swimming, etc., whatever you like to do. DO NOT SIT ALL DAY, IT WILL KILL YOU.
http://www.medscape.com/viewarticle/838356
http://emmettmurphy.blogspot.com/2014/10/sitting-is-new-smoking.html
No processed foods, nothing with multiple ingredients you can't pronounce. Eat only real plants and animals which are healthy and free of chemicals. Avoid garbage and fake foods (most packaged processed foods) including GMO's. Foods with sugars and grains, flours, high fructose corn syrup, vegetable oils and industrial seed oils (corn, canola, soy, etc. )
Dr. Mark Hyman is the Director for Functional Medicine at the Cleveland Clinic and he has some great resources for healthy lifestyle on his website: books, videos, podcasts, etc.
http://www.mindbodygreen.com/revitalize/video/dr-mark-hyman-on-sugar-the-only-rules-you-need-to-eat-healthy
http://drhyman.com/
Below is a list of my personal favorites regarding foods.
“In the United States and most Western countries, diet-related chronic diseases represent the single largest cause of morbidity and mortality.” – Origins and Evolution of the Western Diet
MOVE. Walk, bike, lift weights, yoga, pilates, swimming, etc., whatever you like to do. DO NOT SIT ALL DAY, IT WILL KILL YOU.
http://www.medscape.com/viewarticle/838356
http://emmettmurphy.blogspot.com/2014/10/sitting-is-new-smoking.html
No processed foods, nothing with multiple ingredients you can't pronounce. Eat only real plants and animals which are healthy and free of chemicals. Avoid garbage and fake foods (most packaged processed foods) including GMO's. Foods with sugars and grains, flours, high fructose corn syrup, vegetable oils and industrial seed oils (corn, canola, soy, etc. )
Dr. Mark Hyman is the Director for Functional Medicine at the Cleveland Clinic and he has some great resources for healthy lifestyle on his website: books, videos, podcasts, etc.
http://www.mindbodygreen.com/revitalize/video/dr-mark-hyman-on-sugar-the-only-rules-you-need-to-eat-healthy
http://drhyman.com/
Below is a list of my personal favorites regarding foods.
Top Foods for Good Health and Anti-Aging
FRUITS
Blueberries, Blackberries, Strawberries, Tomato, Kiwi, Raspberries, Avocado, Grapefruit, Lemons, Limes. (organic and/or local when available)
VEGGIES
Any and all, the more color generally the higher the antioxidant content, stay mainly with above ground veggies (they have a lower glycemic load)
(potatoes and corn are not veggies, yams are fine in moderation)
(organic and/or local when available)
PROTEIN - organic, grass fed, free range is best, fish should to be wild caught, eggs should be pastured
Organic Chicken Salmon (alaskan wild caught)
Bass Cod
Cottage Cheese Lobster
Tuna Haddock
Wild Game Lobster
Mackerel Buffalo
Turkey Breast Eggs
Grass Fed Beef Sardines
Oysters Mussels
High Quality Fats
Extra Virgin Olive Oil Fish or Krill Oil
Olives Organic Grass Fed Butter
Flax Oil Avocado
Coconut Oil Avocado Oil
Macadamia Oil Grapeseed Oil
Nuts and Seeds
Most beneficial - Almonds, Macadamia, Walnuts, Pistachio, etc. Chia, Pumpkin, Sunflower seeds.
(almonds, pecans, walnuts, should be soaked overnight to remove the phytic acid content which can deplete nutrient absorption)
Least beneficial - Peanuts ( actually a legume).
Other Important Foods
Yogurt or Kefir (full fat, unflavored, grass fed)
Almond or coconut milk - Unsweetened
Kombucha (fermented tea)
Liquids
Water Green Tea
Water Organic Coffee (5 cups max per day)
Water Unsweetened Almond or Coconut Milk
If you are interested in nutrition coaching let me know. Good nutrition and lifestyle can change your life.
best of health,
emmett
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