THAT SUGAR FILM - Watch This Movie

 Watch this with your kids and/or grandkids. Shows the negative physical, mental, and societal costs that sugar on us. This is public enemy #1.  regarding your health.

https://www.amazon.com/That-Sugar-Film-Damon-Gameau/dp/B0132TVFL8?tag=androidbeat-20

http://thatsugarfilm.com/film/watch-now/

best of health,
emmett

HOW LONG WILL YOU LIVE?

Came across a very cool life expectancy calculator. Just takes a minute to complete.

https://www.projectbiglife.ca/life/index.php?le=1&hosp=0

Found this at the website of a Salt Lake cardiologist. Contains much good information in the form of newsletters, blogs, and podcasts.

http://drjohnday.com/


best of health,
emmett

BLOOD TEST PREDICTS CANCER, DEMENTIA and TYPE II DIABETES RISKS

Hemoglobin a1c is a blood test which measures of  average blood sugar over the past 90 days. It is a good predictor for rick of Type II Diabetes, Cancer, and Dementia. It gives you a good idea of how well your body is aging. The following links will give you more info and how is works and what your levels should be.

http://www.wheatbellyblog.com/2015/08/the-great-glycation-race-an-excerpt-from-wheat-belly/

http://www.mayoclinic.org/tests-procedures/a1c-test/home/ovc-20167930

http://www.drperlmutter.com/important-blood-test/

best of health,
emmett

PREVENTING ALZHEIMERS

Alzheimer's is the fastest growing disease in the U.S. Yet, it is preventable.

1. Reduce your blood sugar. Alzheimer's is  frequently referred to as  type III diabetes because of the direct correlation to blood sugar levels.
2. Eat more saturated fat. Foods like grass fed butter, avocado's, nuts, coconut oil. pastured eggs. Your brain is made up of water, saturated fat, and cholesterol.
3. Eat omega 3 fats. Evidence shows the DHA in omega 3 fatty acids  can prevent alzheimer's  and dementia. These include cold water fish such as salmon, mackerel, seaweed, tuna, and krill.
4. Exercise regularly. This will help grow new neurons and brain cells throughout your life.
5. Staying cognitively acrtive throughout your live will reduce your life can reduce your risk. Reading, puzzles, learning a language, etc.

http://www.drperlmutter.com/prevention-alzheimers/

http://articles.mercola.com/sites/articles/archive/2014/05/22/alzheimers-disease-prevention.aspx

best of health,
emmett

EAT REAL FOOD

 One of the best ways to improve your physical and mental health is to eat real food. You can lower your risk of cancer, type II diabetes, heart disease, dementia, gout, autoimmune disorders, etc. Single ingredient, unprocessed food is low in unhealthy chemicals (which you don't need) and higher in nutrients (which you do need). 

https://authoritynutrition.com/21-reasons-to-eat-real-food/

Another reason to eat real food, the large food companies have learned a few things from the cigarette companies, mainly how to manipulate ingredients and make their products (I won't call them food) highly addictive. A chicken sandwich at Carl's Jr. has over 100 ingredients (most of these are not really good for you or remotely food related). General Mills strawberry fruit snacks don't even contain strawberries. I bet you can't even pronounce most of the ingredients.

  This mass consumption of these chemical laced fake foods can lead to obesity, diabetes, heart disease, cancer, alzheimer's, etc.....

  What can you do?  Fight with your pocket book. Buy real food, support your farmers market, shop at a local food co-op, grow a garden. Not only will you be healthier but you will also have peace of mind knowing that you are not poisoning your loved ones.


http://mobile.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?pagewanted=all&_r=0

http://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/

http://www.utahcoop.org

best of health,

emmett

MEDITERRANEAN DIET REDUCES COGNATIVE DECLINE

  Recent research has shown that a mediterranean diet plus extra nuts and/or olive oil can slow dementia in older adults and improve cognitive function.



http://www.drperlmutter.com/making-the-mediterranean-diet-even-better/

http://www.livescience.com/50792-mediterranean-diet-cognitive-function.html

best of health,
emmett

GROUNDING

 Earthing (or grounding) refers to the discovery of benefits—including better sleep and reduced pain—from walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems that transfer the Earth's electrons from the ground into the body.

Is it legit? Probably, the list of benefits includes improved sleep, increased energy, less stress, improved blood flow, improved cardiac health. It is definitely an easy thing to try. 

https://youtu.be/XumPQLTzPWI

http://articles.mercola.com/sites/articles/archive/2012/11/04/why-does-walking-barefoot-on-the-earth-make-you-feel-better.aspx

www.bulletproofexec.com/does-grounding-work/


best of health,
emmett

DESKBOUND - more SITTING is the NEW SMOKING

 A Sedentary Lifestyle has many negative health consequences. The facts are that sitting shortens your lifespan. Dr. Kelly Starrett, a noted author, coach, physical therapist has written DESKBOUND which details the many problems associated with sitting and sedentary lifestyle. and possible ways to fix this.

https://www.youtube.com/watch?v=d4x6NrBdJA4

Kelly Starrett, physical therapist and author of the new book “Deskbound: Standing Up to a Sitting World” a guide that aims to mitigate back pains, carpal tunnel aches and myriad other ailments currently afflicting desk jockies worldwide....Science backs him up: A recent study published in the American Journal of Clinical Nutrition found that physical inactivity is a bigger risk factor in mortality than obesity. - New York Post

best of health, 

emmett

GREAT WORKOUT WHEN YOU ARE SHORT ON TIME (HIIT)

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods.


 As long as you are in relatively good shape and don't have any orthopedic issues it is a viable option when you are short of time. All you need is 10-20 minutes, most forms of exercise will work. You can bike, sprint, lift weights, row, swim, calisthenics, Etc. HIIT can help to increase your metabolism, burn fat, build endurance, and maintain muscle mass.

http://www.precisionnutrition.com/all-about-hiit

http://dailyburn.com/life/db/hiit-workouts-for-beginners/

http://www.healthfitnessrevolution.com/top-10-health-benefits-hiit-high-intensity-interval-training/

http://fitness.mercola.com/sites/fitness/archive/2016/05/13/intense-exercises.aspx?utm_source=twitter.com&utm_medium=referral&utm_content=twittermercola_ranart&utm_campaign=20160809_intense-exercises


best of health,
emmett

GLUTEN FREE GRAIN FREE BREAD RECIPES

  Here are some gluten and grain free bread recipes that are delicious and relatively easy to make.


http://theheartysoul.com/fat-burning-gluten-free-bread/?t=MAM&utm_content=buffera9f64&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

http://www.momables.com/easy-grain-free-sandwich-bread-recipe-blender-bread/

http://paleogrubs.com/bread-recipes


best of health,
emmett

NATURE THERAPY

There are many positive mental and physical benefits when you get out in nature (ecotherapy). These include better mood, improved sleep, reduction in  depression and anxiety, reduction in ADHD symptoms. People who exercise outside also have a lower risk of obesity, cancer, type II diabetes, and osteoporosis. More and more positive research continues to come out. The current recommendations for exercise are 60 minutes per day. Try to exercise in nature at least half of that, make it a habit year round.

http://www.theatlantic.com/magazine/archive/2015/10/the-nature-cure/403210/

http://mobile.nytimes.com/blogs/well/2015/07/22/how-nature-changes-the-brain/?em_pos=small&emc=edit_ml_20160722&nl=well-family&nl_art=5&nlid=74794762&ref=headline&te=1&_r=0&referer=

http://www.theatlantic.com/health/archive/2013/03/how-nature-resets-our-minds-and-bodies/274455/


best of health,
emmett

DON'T SIT!

 More research continues to come out on the dangers of sitting for extended periods of time. The risk of death is increased by 50% for people who spend too much time sitting. The threshold seems to be 3 hours, after which your vascular function is compromised. Set an alarm every 90 minutes or less to make sure you get up and move around.

http://fitness.mercola.com/sites/fitness/archive/2015/10/16/excessive-sitting-damages-blood-vessels.aspx?utm_source=twitter.com&utm_medium=referral&utm_content=twittermercola_ranart&utm_campaign=20160713_excessive-sitting-damages-blood-vessels

http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005


best of health,
emmett

THE BIG FIVE - For LONGEVITY

THE BIG FIVE by Dr. Sanjiv Chopra. 5 Simple Things You Can Do For Health and Longevity. Dr. Chopra is a professor and medical researcher at Harvard Medical School. Dr Chopra covers in great detail with research included, 5 things you can do that will greatly improve your health and prevent disease. Very simple, effective, and achievable.

1. Drink Coffee

2. Take Vitamin D

3. Move

4. Eat Nuts

5. Meditate

http://sanjivchopra.com/

Get a copy of the book and/or listen to the following podcast.

https://bengreenfieldfitness.com/2016/06/live-a-longer-healthier-life-podcast-with-dr-sanjiv-chopra/


best of health,
emmett

NEW NUTRITION LABELS

The FDA has finalized the new nutrition labels on food. It is a big improvement and includes the following:

1!  ADDED SUGAR  Will list the actual amount of sugar added by the manufacturer. No more guessing on how much is natural and how much is added.

2. Serving Size will more accurately reflect the amounts people eat.

3. Will show the amounts of Vit D and Potassium in the product.

4. Daily Values will reflect the latest science.

They will be rolled out over the next two years. Below is more detailed info including what the new labels look like.

http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm


best of health,
emmett

EXERCISE is the BEST MEDICINE

 Exercise has an immense number of positive benefits for your physical and mental health including:
1. It will improve your mood. Exercise acts as a natural antidepressant.
2. It reduces stress and anxiety.
3. Improves your brain efficiency and cognitive ability.
4. It reduces your risk of diabetes and metabolic syndrome.
5. It strengthens your muscles including your heart, bones, and connective tissue.
6. It improves your sleep quality.
7. It can decrease common pain (arthritis)
8. Lowers risk of certain cancers.
9. Increases Longevity
10. Improves your quality of life.
etc.


http://mobile.nytimes.com/2016/06/21/upshot/why-you-should-exercise-no-not-to-lose-weight.html?em_pos=large&emc=edit_nn_20160621&nl=morning-briefing&nlid=68716556&_r=0&referer=

best of health,
emmett

SLEEP

 Getting enough high quality sleep is one of the most important things you can do for your mental and physical health, as well as your quality of life. Sleep deficiency can lead to a decrease in cognitive function, mood swings, depression, and increased risk for high blood pressure, obesity, stroke, heart disease, etc.

https://authoritynutrition.com/10-reasons-why-good-sleep-is-important/

There are numerous things you can do to improve your sleep quality and duration. It is all about creating a consistent routine. Some simple things you can do are don't drink caffeine after 2 pm, turn off all electronic devices 1 hour before  bed, cool your bedroom off at night, make sure it is void of any light, keep your phone out of your bedroom so your not checking it before you sleep,  You will notice a big improvement in your cognitive mental health, mood, energy, weight, motor skills, etc. Further tips below:

http://www.businessinsider.com/why-sleep-is-important-2014-12

https://sleepfoundation.org/excessivesleepiness/sleep-tools-tips/healthy-sleep-tips

https://authoritynutrition.com/17-tips-to-sleep-better/

http://www.huffingtonpost.com/news/sleep--wellness/



best of health,
emmett

ROUNDUP and CANCER

Does Roundup (glycosphate) cause cancer. PROBABLY

https://www.drugwatch.com/2015/11/18/roundup-weed-killer-causing-cancer/

http://www.ewg.org/agmag/2014/05/study-glyphosate-doubles-risk-lymphoma

Most Americans have elevated levels of glycosphate in their urine which is very problematic.

http://livingmaxwell.com/93-percent-americans-glyphosate-urine#more-11224

What can you do? Don't buy or use it, don't let your kids near it. There are organic lawn care options available.

http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=organic+lawn+care

best of health,
emmett

GREAT HEALTHY LIVING APP

  EWG has created a great app for healthy living. You can research food, cosmetics, sunscreen, etc.

Their mission is to "KNOW YOUR ENVIRONMENT, PROTECT YOUR HEALTH"

Check out your app store for ewg Healthy Living app, free and definitely great info.

They also have a great website.

http://www.ewg.org/

best of health,
emmett

PREVENTING CANCER

 A new study in JAMA Oncology shows that we can reduce the incidence of cancer 50% by following this simple advice.

No Smoking
Drinking alcohol in Moderation
Maintaining a Healthy Weight
Exercising

Other factors that can reduce it even further are
Eat plenty of fruits and veggies
Avoid processed meats
Protect  yourself from the sun

https://www.washingtonpost.com/news/wonk/wp/2016/05/19/scientists-have-determined-how-we-can-prevent-half-of-all-cancer-deaths/

http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/cancer-prevention/art-20044816?pg=2

Below is a list of foods with their potential role in cancer prevention.

http://www.aicr.org/foods-that-fight-cancer/coffee.html

best of health,
emmett

PREVENTING ALZHEIMER'S

 Many studies show a close relationship between Alzheimer's disease, type II diabetes, and elevated insulin levels. Lab tests that best detect this risk are fasting insulin and A1C (measure of your average blood sugar over the past 3 months).


http://www.drperlmutter.com/alzheimers-news-front-page/


 In short you can significantly reduce your risk of Alzheimer's and dementia by reducing your Blood Sugar and Insulin levels.  The best way to do this is to eat a low carb diet.

https://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/

http://draxe.com/low-carb-diet/

best of health,
emmett

MOVEMENT for BRAIN HEALTH

  Recent research has shown exercise to be essential for good mental health and to  reduce your risk of age related mental decline.

http://emmettmurphy.blogspot.com/2015/12/sitting-is-new-smoking-mental-health.html


What type of exercise is best? Probably whatever you like to do most!

http://mobile.nytimes.com/blogs/well/2016/04/07/sweat-smart/?utm_source=other&_r=0&utm_campaign=notifications.auto.vVPUrgXrEeasQwqoBuGdqQ&referer=http%3A%2F%2Fwww.drudgereport.com%2F&utm_medium=email

best of health,
emmett

HEALTHY MOVEMENT

 You have heard "SITTING is THE NEW SMOKING", movement is beneficial in a multitude of ways.

http://emmettmurphy.blogspot.com/2014/10/sitting-is-new-smoking.html

What type of movement is most important. I just read a great article on the hows and whys. Here it is.

http://www.precisionnutrition.com/healthy-movement

best of health,
emmett

Restaurant Review - AUBERGINE

  EXCELLENT. Great new local restaurant with locations locations along the Wasatch Front. Serves fresh and healthy, salads, soups, sandwiches, acai bowls, smoothies, fresh juices. Have gluten free, vegan, and dairy free options. Their salad dressings are home made and the best I've ever had. Not expensive, most items around $10.

-Grilled or Baked, Never Fried
-Foods that contain good fats (avocados, fish, nuts, etc.)
-NO added sugar (sweeten with fruit when needed)
-Made fresh daily (no cans or preservatives)


http://aubergineandcompany.com/

best of health,
emmett

HOW MANY STEPS?

  Fitbit, Jawbone, pedometers are all the rage this last year. The basic function is to measure your activity each day. So how many steps are best for you. The first thing is to establish where you are right now. 10,000 steps per day is a great goal for most people. The average American averages about 5000 per day which is NOT VERY GOOD. The negative health consequences of inactivity include increased risk of diabetes, stroke, heart disease, obesity, cancer, etc.
  It takes a consistent effort to go from 5000 to 10,000 per day. Simple things to do  are go for a walk every evening when you get home from work, take a walk for lunch, take a walk with your kids after dinner, always take the stairs, park far away from work, grocery store, etc., and walk, take longer phone calls on your headset and walk.

http://fitness.mercola.com/sites/fitness/archive/2015/07/03/walking-10000-steps-daily.aspx?x_cid=20160121_tweet_walking-10000-steps-daily_twitterdoc

best of health,
emmett

SPROUT's Shopping App

  If you shop at Sprout's Market they have a new app for your android or iphone. You can scan the weekly sale items and clip monthly coupons. It is very user friendly. Remember if you shop on Wednesday there are twice as many items on sale because their weekly flyers overlap.

https://www.sprouts.com/?utf8=%25E2%259C%2593&terms=shopping+app&commit=Submit

best of health,
emmett

EXERCISE HELPS MUSCLES FUNCTION BETTER as WE GET OLDER

 Recent study in the Journal of Applied Physiology shows that exercise can help our muscles age slower which is extremely important if we want to golf, hike, bike, etc. as long as we can.

http://mobile.nytimes.com/blogs/well/2016/03/30/exercise-makes-our-muscles-work-better-with-age/

Weight Training as we get older can improve your muscle strength, endurance, circulation, balance, bone density, increase metabolism, help reduce osteoarthritis pain, lower risk of type II diabetes, and improve independence and vitality.

It doesn't take a huge time commitment. 2-3 sessions per week, 30-45 minutes per session, to really improve your health.


best of health,
emmett

Restaurant Review - CUBBYS (Utah)

 A new restaurant in Utah with five locations along the Wasatch. A Sandwich, Soup,  and Salad restaurant that uses local, organic, grass fed, no hormones or antibiotics. They have vegan and vegetarian options, gluten free,  as well as grass fed organic beef and pastured organic chicken. The flavors of the items I have tried are fantastic. Support Local, Organic, Healthy restaurants.


http://cubbyschicagobeef.blogspot.com/

best of health,
emmeyy

$5 PER DAY UPDATE

 Here is an update on my quest to eat healthy on $5 per day. Hard to eat healthy for $5, but $8 per day is very realistic, daily planning is the key. Generally my daily calorie total will fall between 2000-2500. I also incorporate intermittent fasting, try to eat the majority of my calories between 12 pm and 6 pm by skipping breakfast. Or eating between 9 am and 3 pm and skipping my last meal of the day.

Sample Day
Breakfast - $1.25                                            Breakfast #2 $3.00
Organic Coffee                                                Organic Coffee
1/2 Teaspoon Grass Fed Butter                       6 oz. Greek Gods Full Fat Yogurt
1/2 Teaspoon Organic Coconut Butter             3 Tbsp. Shredded Unsweetened Coconut
                                                                       1/2 Cup Organic Frozen Blueberries

Lunch - $2.00
3 Cups Assorted Kale and Greens (whatever is on sale that week)
1 Tbsp Extra Virgin Olive Oil
3 Pastured Eggs

Snack - $2.50                        
Smoothie
16 oz. Coconut Milk
4 oz. Full Fat Organic Kefir
3 Pastured Eggs
2 Leafs Organic Kale
2 Tbsp Shredded Coconut
2 Tbsp Chia Seeds
1/2 Cup Frozen Organic Berries

Snack - $1.00
2 oz. Organic Broccoli
2 oz. Organic Celery
1/4 cup Pistachios

Benefits of Intermittent Fasting

http://emmettmurphy.blogspot.com/2015/07/intermittent-fasting.html?m=1

best of health,
emmett

BE HAPPY! HAVE an ORGANIC GARDEN

BEST THING for your HEALTH RIGHT NOW

 Have an ORGANIC VEGETABLE GARDEN. If you really want to improve your physical and mental health, this is the most important thing you can do this spring.

http://emmettmurphy.blogspot.com/2014_04_01_archive.html

https://www.planetnatural.com/start-organic-garden/

If you live around Salt Lake, Wasatch Community Gardens has their annual plant sale coming up.

Sat May 7th

https://wasatchgardens.org/events/annualplantsale

Traces Organic Garden has seedlings on sale right now. 

http://www.tracesgarden.com/

best of health,

emmett

EATING HEALTHY on a BUDGET

  How can you eat healthy and not spend all your $$. It is much easier that it was 10 years ago. Here is an interesting article on how to eat healthy on $3.37 per day.

http://articles.mercola.com/sites/articles/archive/2015/01/05/healthy-diet-pattern.aspx?x_cid=20160131_tweet_healthy-diet-pattern_twitterdoc


I'm going to try eating healthy for $5 per day over the next month. I will let you know how it goes.

Here are some tips that can help you eat healthy and lower your food costs in the process.

1. Organic Produce - If you eat the skin (grapes, berries, spinach, etc.) it is worth buying organic. You will get more nutrition and not expose yourself to as many chemicals (herbicides, pesticides, GMO's, etc.) Smaller regional type grocers (Sprout's, Natural Grocers, etc.), Farmers Markets, and Food Coop's (www.utahcoop.org) generally have a good supply and lower prices. A good way to get variety is to buy whatever Organic Produce is on sale that week.

2. Beef, Chicken, Turkey, Eggs, Butter,  etc. - Farmers Markets  and Food Coops generally have local, organic, grass fed, sources at a good price. Sprouts, Natural Grocers, etc. also have decent prices. Smiths has a good selection of what they call Simple Truth, which is usually organic, no chemical, grass fed, etc.

3. Amazon Prime - Subscribe and Save - This Program works great for almost anything that is nonperishable. Coffee, Coconut Oil, Sardines. Canned Tuna, Canned Alaskan Salmon, etc. Items ship once a month and you can change your items and amounts every month.

Here are some items I will be eating each week. In no particular order.
1. Organic Kale - generally $0.99 per head at most stores. $0.49 per serving
2. Pastured Organic Eggs - $4 dozen at the food coop. http://www.utahcoop.org/, $1.00 per 3 eggs
3. Organic Coffee - can usually get at Sprouts or Amazon $6.99 per pound, $.33 per 12 oz. cup
4. Pistachios - $6.99 per pound at Sprouts. $0.75 per serving
5. Raw Almonds - $5.99 per pound at Sprouts, $0.65 per serving
6. Avocados - $0.77 each at Sprouts.
7. Grass Fed Organic Butter - $3.99 per 16 oz. Sprouts. $0.25 per 1 oz. serving.
8. Organic Coconut Oil - $14.44 for 54 ounces $0.27 per ounce. Amazon
9. Organic Broccoli - $0.98 per pound at Sprouts, $0.33 per serving.
10.Wallaby Organic Full Fat Kefir - $3.99 per 32 oz. at Sprouts. $0.49 per serving.
11. So Delicious Coconut Milk - $2.50 per 64 oz. at Sprouts, $0.48 per 12 oz. serving.


best of health,

emmett

STAND UP

  There are many positive health benefits if you stop sitting and start standing and moving.

http://emmettmurphy.blogspot.com/2015/12/sitting-is-new-smoking-mental-health.html

http://emmettmurphy.blogspot.com/2015/09/sitting-is-new-smoking.html

If you are stuck at a desk most of the day you may want to convert to a standing desk. Here is a great article on the health benefits, a very inexpensive way to improve your mental and physical health.

http://authoritynutrition.com/7-benefits-of-a-standing-desk/

best of health,

emmett

BAD BREAD!

 There is controversy about wheat and how it can negatively affect your health because of gluten, effect on blood sugar, etc. However there is no controversy about these bread and buns. THEY ARE BAD FOR YOU. Bread should not have 50 ingredients in it.

http://foodbabe.com/2016/01/27/when-you-see-whats-in-these-popular-fast-food-buns-youll-run/


best of health,

emmett

NEW FED FOOD GUIDELINES - MUCH IMPROVED!

  Better late than never. Definitely a step in the right direction toward less disease and better health.

Basically 1. Eat Less Sugar (MUCH LESS). 
              2. Eat More Greens.


http://www.usatoday.com/story/news/2016/01/07/federal-dietary-guidelines/77151060/


http://www.usatoday.com/story/news/nation/2015/02/19/diet-panel-recommendations/23632955/


best of health,
emmett