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.

“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