SUGAR is WORSE THAN SMOKING

In the long term smoking will kill you, usually by lung cancer or emphysema.

SUGAR will kill you by a wide variety of ailments: obesity, heart disease, cancer, alzheimer's, type II diabetes, etc., etc., etc. Please watch the following short video's to educate yourself on this subject. You can take charge of your health.

https://youtu.be/Yda8RtOcVFU

https://youtu.be/wlctZ6mrU0Q


Interested in quitting? It is the number one way to improve your health.

https://www.asweetpeachef.com/how-to-quit-sugar/

best of health,
emmett

JUST MOVE!

  All movement improves the quality and quantity of your life.

https://mobile.nytimes.com/2017/11/16/well/move/even-light-activity-may-increase-your-chances-of-living-longer.html?referer=https://t.co/EheFrbnSBW?amp=1

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp#

Best of Health,
emmett

SITTING is WORSE THAN SMOKING!

 You have heard the term "sitting is the new smoking". It is actually worse than that, excess sitting shortens your life more than smoking does.

• For every hour you sit down, your life expectancy decreases by two hours. For comparison, every cigarette smoked reduces life expectancy by 11 minutes

Please read the following article and/or watch the short video.

https://articles.mercola.com/sites/articles/archive/2016/11/27/sitting-standing-moving.aspx

best of health,
emmett

http://emmettmurphy.blogspot.com/2016/08/deskbound-more-sitting-is-new-smoking.html

Thanksgiving - Eat This Not That

6 Minute Video on what you should eat and what not to eat for Thanksgiving


https://youtu.be/VSG9i5JMK2Q


best of health,
emmett

EGGS

 What type of eggs are best for your health, regular, organic, free range, pastured?  Eggs can be one of natures most beneficial foods. The following reports grade the different types of eggs, and which is best for your health and the environment.

https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs

https://www.cornucopia.org/scrambled-eggs-separating-factory-farm-egg-production-from-authentic-organic-agriculture/

best of health,
emmett

"CORPORATE TAKEOVER of OUR MINDS and BODIES"

 Great interview with Dr. Perlmutter and Dr. Robert Lustig (Sugar: The Bitter Truth) on how our lifestyle has fueled the current epidemic of addiction, anxiety, depression, and chronic disease. How  Corporate America is not concerned with our health, only corporate profits. Watch the following short video.

https://www.drperlmutter.com/the-empowering-neurologist-david-perlmutter-md-and-dr-robert-lustig/?utm_source=DrPerlmutter.com+Newsletter&utm_campaign=73fc231fa4-EMAIL_CAMPAIGN_2017_10_17&utm_medium=email&utm_term=0_3e059546f6-73fc231fa4-98994069&mc_cid=73fc231fa4&mc_eid=24688745d6

best of health,
emmett

STAND UP DESK REVIEW

 MOVE or DIE. One of the biggest keys to good health is to spend as much time as possible moving and as little time as possible sitting. The more time you spend sitting the higher your rate of morbidity and mortality will be. Below is a review to the best standing desk options.


https://www.reviews.com/standing-desk/


http://emmettmurphy.blogspot.com/2016/08/deskbound-more-sitting-is-new-smoking.html

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


best of health,
emmett

EAT MORE CHOCOLATE!

Watch the following short video

https://youtu.be/tEIxqsxpUBw


best of health,
emmett

GMO's

  How do genetically engineered (GE) foods effect your health. The negative effects can include loss of nutrition, increased risk of cancer, increased food allergy's, exposure to toxic chemicals (roundup),
chronic inflammation, etc.  GMO's have not been studied sufficiently and their safety has not been proven. Eat them at your own peril.


http://articles.mercola.com/sites/articles/archive/2016/04/24/gmo-myth-truth.aspx

https://emmettmurphy.blogspot.com/2016/06/roundup-and-cancer.html

https://www.centerforfoodsafety.org/issues/311/ge-foods/ge-food-and-your-health?key=93347457


The link below shared a free docuseries. 8/22/17 - 8/31/17

http://www.gmosrevealed.com/

best of health,
emmett

AIR POLLUTION KILLS

Air pollution shortens your life span.

http://www.nejm.org/doi/full/10.1056/NEJMoa1702747#t=articleTop

Dr. Rhonda Patrick (@foundmyfitness) tweeted at 0:26 PM on Mon, Jul 03, 2017:
Prolonged exposure to air pollution below US safety standards is linked to a 7.3% increase in all-cause mortality. https://t.co/sGz0NIheSe
(https://twitter.com/foundmyfitness/status/881942358635364352?s=03)


Air pollution affects our health in many negative ways, including respiratory irritation, reduced cardiovascular function, increased heart attacks, increased strokes, etc. You want to check air quality before you exercise outdoors.

https://www.sciencedaily.com/releases/2017/05/170519153547.htm

http://www.lung.org/our-initiatives/healthy-air/sota/?referrer=https://www.google.com/

http://www.who.int/mediacentre/factsheets/fs313/en/

http://fundrogertorne.org/health-childhood-environmental/2016/01/11/how-does-pollution-affect-my-childs-health/

http://articles.mercola.com/sites/articles/archive/2016/10/12/world-air-pollution.aspx

best of health,
emmett

Dr. GUNDRY - The Plant Paradox

  Dr. Steven Gundry has written a new nutrition and lifestyle book, The PLANT PARADOX: the Hidden Dangers in "Healthy Foods" that Cause Disease and Weight Gain. This is definitely the most interesting nutrition and lifestyle book I have ever read. If you have ANY chronic health issues, please read this book, it could literally change your life, read some of the readers reviews to get a idea of how it can help. The following podcast is also worth listening to.

http://urbanmonk.libsyn.com/


The Publishers book description:

Most of us have heard of gluten—a protein found in wheat that causes widespread inflammation in the body. Americans spend billions of dollars on gluten-free diets in an effort to protect their health. But what if we’ve been missing the root of the problem? In The Plant Paradox, renowned cardiologist Dr. Steven Gundry reveals that gluten is just one variety of a common, and highly toxic, plant-based protein called lectin. Lectins are found not only in grains like wheat but also in the “gluten-free” foods most of us commonly regard as healthy, including many fruits, vegetables, nuts, beans, and conventional dairy products. These proteins, which are found in the seeds, grains, skins, rinds, and leaves of plants, are designed by nature to protect them from predators (including humans). Once ingested, they incite a kind of chemical warfare in our bodies, causing inflammatory reactions that can lead to weight gain and serious health conditions.

At his waitlist-only clinics in California, Dr. Gundry has successfully treated tens of thousands of patients suffering from autoimmune disorders, diabetes, leaky gut syndrome, heart disease, and neurodegenerative diseases with a protocol that detoxes the cells, repairs the gut, and nourishes the body. Now, in The Plant Paradox, he shares this clinically proven program with readers around the world.

The simple (and daunting) fact is, lectins are everywhere. Thankfully, Dr. Gundry offers simple hacks we easily can employ to avoid them, including:

• Peel your veggies. Most of the lectins are contained in the skin and seeds of plants; simply peeling and de-seeding vegetables (like tomatoes and peppers) reduces their lectin content.
• Shop for fruit in season. Fruit contain fewer lectins when ripe, so eating apples, berries, and other lectin-containing fruits at the peak of ripeness helps minimize your lectin consumption.
• Swap your brown rice for white. Whole grains and seeds with hard outer coatings are designed by nature to cause digestive distress—and are full of lectins.

With a full list of lectin-containing foods and simple substitutes for each, a step-by-step detox and eating plan, and delicious lectin-free recipes, The Plant Paradox illuminates the hidden dangers lurking in your salad bowl—and shows you how to eat whole foods in a whole new way.

best of health, 

emmett

ARTIFICIAL SWEETENERS INCREASE RISK of STROKE and ALZHEIMERS

 Headline speaks for itself. The best sweeteners are stevia and monk fruit, available in most grocery and health food stores, and amazon.

http://www.drperlmutter.com/artificial-sweeteners-alzheimers-and-stroke/

best of health, 

emmett

SUGAR ADDICTION

Many of the marketing ideas are similar to what the cigarette industry did 50 years ago. They are turning most of us into addicts with false and misleading marketing. Sugar triggers the same brain addiction center (limbic system) as cocaine and heroin.  When you are on the sugar roller coaster it is really hard to get off. The best thing to do for your health is avoid sugar completely

http://www.drperlmutter.com/elevated-blood-sugar-shrinks-brain/

https://mobile.nytimes.com/2017/01/13/opinion/sunday/big-sugars-secret-ally-nutritionists.html?action=click&pgtype=Homepage&clickSource=story-heading&module=opinion-c-col-right-region&region=opinion-c-col-right-region&WT.nav=opinion-c-col-right-region&_r=1&referer=https://t.co/oxxWAbv7fB

http://drhyman.com/blog/2016/11/01/sugar-industrys-big-cover/


best of health,
emmett

CELLULAR ANTI-AGING

  Aging begins on the cellular level. Our cells don't regenerate as fast or function as efficiently as we get older. New research shows that high intensity interval training will improve the functioning of mitochondria which generate power inside your cells. This has a very positive effect on the functioning on your cells and can have a profound anti-aging effect. It is very time efficient as well, you can get a great workout in 10-20 minutes.


https://www.sciencedaily.com/releases/2017/03/170307155214.htm

https://www.nytimes.com/2017/03/23/well/move/the-best-exercise-for-aging-muscles.html?
smprod=nytcore-ipad&smid=nytcore-ipad-share

http://emmettmurphy.blogspot.com/2016/08/great-workout-when-you-are-short-on.html

best of health,
emmett

PREVENTING MUSCLE LOSS AS WE AGE

“As a rule, muscle mass declines with age, starting in the 40's and picking up speed after about age 50. Then the typical rate of muscle loss really begins to outpace the rate of muscle gain, so that there's an increasing net deficit.” 

~ Dr. Robert Wolfe
Director, Center for Translational Research in Aging and Longevity
University of Arkansas for Medical Sciences

This decrease includes size, shape, and aerobic capacity. How can you slow this process?

1. EXERCISE - be active every day, lift weights 2-3 times per week. This can help improve muscular strength, size, and function, as well as improve your hormone levels (especially growth hormone and testosterone.)

2. EAT QUALITY PROTEIN - sources include free range eggs, grass fed beef, whey protein, wild caught fish, etc,. Foods that are high in BCAA's (branch chain amino acids) which make up the bulk of protein in muscle.


Below are some further strategies

http://fitness.mercola.com/sites/fitness/archive/2015/10/02/preventing-age-related-muscle-loss.aspx

https://draxe.com/sarcopenia/

best of health,
emmett

CBD OIL

 Cannabidiol (CBD) oil is a a botanical derivative of hemp, it is non-psychoactive (does not cause any type of high). Scientific research shows that CBD oil has many positive health benefits including reduction of inflammation, pain, nausea, and anxiety. It can help with conditions ranging from cancer, arthritis, mood disorders, and neurological disorders.

https://greenreliefnow.com/

https://cbdoilreview.org/cbd-cannabidiol/cbd-benefits/

best of health,
emmett

SUGAR DESTROYS YOUR BRAIN

 The two most important things you can do to protect your cognitive function (avoid dementia) are aerobic exercise and avoid sugar and processed carbs in your diet. The following interview with Dr. Perlmutter (author of Brain Grain) is worth listening to if you are concerned about preventing dementia and alzheimers.

http://fatburningman.com/dr-david-perlmutter-intermittent-fasting-epigenetics-what-sugar-really-does-to-
your-brain/

http://www.sciencealert.com/watch-this-is-how-sugar-affects-your-brain

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


best of health,
emmett

SUGAR, the MOST DANGEROUS DRUG. Part 1

  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

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

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