BETTER FITNESS REDUCES RISK of DEMENTIA

Another reason to stay physically fit.


https://www.aan.com/PressRoom/Home/PressRelease/1634

https://healthybrains.org/pillar-physical/

best of health,
emmett

EXERCISE and BLOOD PRESSURE

Exercise is as effective as prescription drugs at lowering blood pressure according to a meta-analysis of several hundred studies. This includes aerobic exercise, high intensity intervals, and resistance training.

https://www.sciencedaily.com/releases/2018/12/181218185823.htm

best of health,
emmett

CELLULAR FOUNTAIN of YOUTH

  High intensity interval training (HIIT) has been shown to improve your cellular aging process, especially mitrochondria function (improved energy production). You get all the benefits of exercise in a shortened time span.

https://www.webmd.com/healthy-aging/news/20170328/exercise-the-cellular-fountain-of-youth#1

https://www.healthline.com/nutrition/benefits-of-hiit#section7

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

best of health,
emmett

FOUNTAIN of YOUTH

Consistent exercise can help keep you young and improve your quality of life.


https://www.nytimes.com/2018/11/21/well/move/regular-exercise-may-keep-your-body-30-years-younger.html

http://emmettmurphy.blogspot.com/2014/01/exercise-best-drug.html

best of healh,
emmett

MUSCLE STRENGTH INCREASES LONGEVITY

Easy way to improve your quality of life and increase your lifespan, and improve  physical and mental health . Do Strength Training.

https://www.ncbi.nlm.nih.gov/pubmed/28991040

https://health.usnews.com/wellness/fitness/articles/2018-03-23/11-benefits-of-strength-training-that-have-nothing-to-do-with-muscle-size

best of health,
emmett

PLASTICS -BAD for YOU!

 Free Seminar on the adverse health effects of plastics and how to avoid them.

Natural Grocers Sugarhouse Thurs Nov 8th  6:00 pm

https://ecologycenter.org/factsheets/adverse-health-effects-of-plastics/

best of health,
emmett

KETOGENIC DIET

The benefits of a ketognic diet (high fat,low carb) are many, including:
- burning abdominal fat for energy;
 -lower blood sugar and risk of type II diabetes,
-lower triglycerides and higher HDL (lower rates of heart disease);
-improved brain health and cognitive function (lower rates of dementia and alzheimer's).

https://youtu.be/mpl2om711cM

https://youtu.be/MUlA3Pwi5O8

https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section1

https://www.healthline.com/nutrition/ketogenic-diet-101

best of health,
emmett

SULFORAPHANE can PREVENT ALZHEIMERS!

One of the best things you can add to your diet to improve your health is sulforaphane. It is a compound found primarily in cruciferous vegetables (broccoli, kale, arugula, cabbage, etc., and the real rock star - BROCCOLI SPOUTS)

The health benefits of sulforaphane are many. Including lower risk of cancer, heart disease, alzheimer's, dementia, mental illness, etc.. It is the best anti-aging compound available in food.


https://articles.mercola.com/sites/articles/archive/2018/06/07/sulforaphane-may-prevent-alzheimers.aspx?utm_source=twitter.com&utm_medium=referral&utm_content=twittermercola_ranart&utm_campaign=20180929_sulforaphane-may-prevent-alzheimers

https://emmettmurphy.blogspot.com/2018/06/sulforaphane.html

best of health,
emmett

BACKYARD FARMS

Improve your health, the health of the planet, and the quality of the food you eat. Backyard Organic Farming.

http://emmettmurphy.blogspot.com/2018/03/organic-gardening.html

https://www.huffingtonpost.com/entry/permaculture-food-sustainable-productive_us_5b8e3618e4b0162f47266755

best of health,
emmett

HARVEST BASH - This Weekend

Support Green Urban Lunch Box Harvest Bash fundraiser to support local food production and provide healthy food to all.

https://www.thegreenurbanlunchbox.com/harvestbash

https://www.thegreenurbanlunchbox.com/

best of health,
emmett

Our Mission: To empower people to engage in local food production by using the resources available in their community. We do so by connecting people to a creative network of spaces and opportunities.

​

Our Mission: To empower people to engage in local food production by using the resources available in their community. We do so by connecting people to a creative network of spaces and opportunities.Our Mission: To empower people to engage in local food production by using the resources available in their community. We do so by connecting people to a creative network of spaces and opportunities.

EAT YOUR GREENS!

 Eating more green leafy vegetables can slow cognitive decline associated with aging.

http://n.neurology.org/content/90/3/e214

http://www.superlife.com/dark-leafy-greens/

best of health,
emmett

FOOD FORWARD

Great Documentary on healthy humans, healthy food and healthy planet.

https://www.pbs.org/video/food-forward-promo-food-forward/

also available on amazon prime.

best of health,
emmett

EARTHING (GROUNDING)

  The practice of earthing (also called grounding) can significantly improve your health in several ways. We are not nearly as connected with the earth as our ancestors were, and that has had negative health consequences. You can reduce inflammation and pain, improve sleep, and increase energy by simply connecting with the earth by walking barefoot in the grass.

https://draxe.com/earthing/

http://www.barefoothealing.com.au/v/what-is-earthing/22

https://www.washingtonpost.com/amphtml/lifestyle/wellness/could-walking-barefoot-on-the-grass-improve-your-health-the-science-behind-grounding/2018/07/05/12de5d64-7be2-11e8-aeee-4d04c8ac6158_story.html?__twitter_impression=true&noredirect=on

best of health,
emmett

1ST PODCAST

I am a guest on the Think Fitness Life podcast. We talk about several health topics including what to eat and what to avoid. Let me know what you think.

http://thinkfitnesslife.libsyn.com/episode-20-emmett-murphy

best of health,
emmett

GREAT CAUSE

Whole Foods (all salt lake county locations) will be donating 5% of their sales to GREEN URBAN LUNCH BOX on thurs 7/26. This is a great non profit which provides innovative solutions to the age old problem of hunger. The program includes fruit share, backyard gardens, small farms, and mobile markets. If you shop at Whole Foods please shop on thurs 7/26. If you happen to shop at the Trolley Square location between 4-6 stop and see me at the GULB info booth.

https://www.thegreenurbanlunchbox.com/what-we-do

best of health,
emmett

FREE SEIMINAR

  If you live in the Salt Lake area I will doing a free seminar at your home or place of business, with friends, family, anyone interested.   The seminar is called Primal Living - Optimal Health, 10 Lifestyle Habits to Create Optimal Health. It generally takes 45 minutes or so. If you are looking to make some positive lifestyle changes this can be very helpful.

PRIMAL HEALTH COACHING

2.5 million years of evolution=Primal Blueprint
Avoid Modern Disease

1.Eat Lots of Healthy Plants and Animals

-Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat.

2. Avoid Poisonous Things

-Primarily Sugar, Processed Carbs, Industrial Seed Oils

3. Move Frequently

-In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better.

4. Lift Heavy Things

-A Couple Times Per Week

5. Sprint Once in a While

-Once or Twice a Week, short maximal effort (8-20 seconds)

6. Plenty of Sleep

-Practice Good Sleep Hygiene,

https://articles.mercola.com/sites/articles/archive/2018/03/29/why-do-you-need-sleep.aspx

7. Play

-Have Fun (golf, tennis, frisbee, fishing, etc.)

8. Sunlight

-Vit D Prevents Cancer and Other Diseases,

9. Avoid Stupid Mistakes

-Texting and Driving, Drinking and Driving, Using Drugs, etc.

10. Use Your Brain

-If You Continually Learn New Things.  You won’t lose it.

best of health

emmett

WEIGHT TRAINING IMPROVES MENTAL HEALTH

 Weight Training not only improves you physical health (strength, muscular endurance, mobility, metabolic markers, injury prevention, etc.), but it also improves your mood and cognitive function. 2-3 sessions per week of 30-40 minutes each is enough to realize the benefits.

https://www.unm.edu/~lkravitz/Article%20folder/RTandMentalHealth.html

https://www.nbcnews.com/better/health/7-benefits-strength-training-go-way-beyond-building-muscle-ncna845936

best of health,
emmett

BONE HEALTH and PROBIOTICS

 Growing research on the positive effects of probiotics on your health (both mental and physical). Studies are now showing that probiotics can have a positive impact on your bone health and help prevent osteoporosis.

"A double-blinded placebo controlled trial finds that probiotic supplementation for 1 year resulted in 50% less bone loss compared to women that took a placebo." Dr. Rhonda Patrick
https://www.foundmyfitness.com/episodes


https://www.sciencedaily.com/releases/2018/06/180621101329.htm

https://www.healthline.com/nutrition/8-health-benefits-of-probiotics

best of health,
emmett

SULFORAPHANE!

 One of the best things you can add to your diet to improve your health is sulforaphane. It is a compound found primarily in cruciferous vegetables (broccoli, kale, arugula, cabbage, etc., and the real rock star - broccoli sprouts)

https://drjohnday.com/sulforaphane-broccoli-sprouts-best-food-prevent-cancer-heart-disease/

The health benefits of sulforaphane are many. Including lower risk of cancer, heart disease, alzheimer's, dementia, mental illness, etc.. It is the best anti-aging compound available in food.

https://www.selfhacked.com/blog/panacea-benefits-broccoli-sprouts-sulforaphane/

https://youtu.be/zz4YVJ4aRfg

Broccoli sprouts are also very easy to make.

https://youtu.be/-y8zVk5Dvms

best of health,
emmett

EXERCISE to REDUCE CANCER RISK

Exercise can help prevent cancer, and  slow the growth of cancer if you have it.

https://www.genengnews.com/gen-news-highlights/yoga-like-exercise-associated-with-smaller-tumors-in-breast-cancer/81255846

https://fitness.mercola.com/sites/fitness/archive/2016/06/03/exercise-can-help-lower-cancer-risk.aspx

best of health,
emmett

FASTING and STEM CELLS

One of the best ways to improve your health is intermittent fasting. It can help you lose weight, reduce your blood sugar and diabetes risk, lower inflammation, reduce risk of cancer and heart disease, improve your cognitive health, and lower your risk of dementia and alzheimers.

A new study from MIT shows it can double your metabolism as well as regenerating stem cells.

It is one of the most effective strategies to improve your health.

http://emmettmurphy.blogspot.com/2015/07/intermittent-fasting.html

http://bigthink.com/news/mit-study-24-hour-fasting-regenerates-stem-cells-doubles-metabolism

best of health,
emmett

DIRTY DOZEN 2018

 The following  12 foods you should definitely buy organic. Their  conventional counterparts contain high amounts of chemicals which can be dangerous to your health.

https://www.ewg.org/foodnews/dirty-dozen.php

https://www.thebalancesmb.com/reasons-to-buy-organic-food-2538039

best of health,
emmett

DR. GUNDRY THE PLANT PARADOX

Really good 15 minute review of my favorite nutrition book, The Plant Paradox.

https://youtu.be/rCoXMwANWzg

best of health,
emmett

#1 RULE for LONGEVITY

 The best way to improve your longevity. DON'T SIT. The more you move, the better chance for good health and longevity. Sitting is worse than smoking.


https://drjohnday.com/30-minute-rule-longevity/

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

best of health,
emmett

BRAIN HEALTH

How can you improve brain health and prevent dementia. Boosting BDNF (growth hormone for your brain) can boost cognitive health and help to keep your brain functioning at a high level. Top three ways to increase your production of BDNF.
1. Exercise
2. Avoid Sugar and Processed Carbs.
3. Sleep (6-8 hours per night).

Below is further info on BDNF and how to keep your brain young.

http://drjohnday.com/how-to-bulletproof-your-brain/

https://www.drperlmutter.com/high-bdnf-tied-lower-alzheimers-risk/

http://drjohnday.com/10-best-ways-optimize-bdnf-brain-function/

best of health,
emmett

EGG YOLKS

 The good nutrition an egg provides is primarily in the yolk. The yolk contains many vitamins (B complex,  Fat Soluble A, D, E, K) along with several minerals including selenium, calcium, patassium, zinc, etc. It is truly one of natures perfect foods. 

http://amp.timeinc.net/time/4536939/egg-white-yolk-cholesterol?__twitter_impression=true

https://www.healthline.com/nutrition/10-proven-health-benefits-of-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.cornucopia.org/2017/07/choosing-best-eggs/

best of health,
emmett

ORGANIC GARDENING

  Have you ever met a gardener who didn't seem happy and well adjusted. Neither have I.

  M.  Vaccae. This is a bacterium which is found in organic soil and compost. You breathe it while working around this type of soil. It can generally have a positive effect on your brain by increasing your levels of serotonin and stimulating neurogenesis. It is like an antidepressant without the side effects. M. vaccae can improve  mood and decrease anxiety levels. You also get a boost to your immune system. M.  vaccae has a positive effect on inflammatory disease such as asthma, cancer, eczema, IBS, etc.

  Here are some reasons to have and organic garden.

1. M Vaccae.

2. Vit D. Working outside in nature and sunshine can increase you natural Vit D. levels.

3. Movement.  Gardening involves movement in all planes of motion and is good for your muscular endurance, functional strength, balance, etc.

4. Family.  Great way to spend time with your friends and family.

5. Food.   You can grow your own nutritious and delicious food.

etc..

Easy to get started.

https://www.rodalesorganiclife.com/garden/beginners-guide-organic-gardening

best of health
emmett

BODYWEIGHT WORKOUTS

 When you are stuck at home, hotel, etc., you still can get a good body weight in a short period of time without equiptment. Below are five short videos of great body weight workout routines.

https://blog.bulletproof.com/ten-minute-workout-routines/?utm_source=twitter&utm_medium=social&utm_content=dave


keep moving,
emmett

FOOD. WHAT THE HECK SHOULD I EAT?

"If everyone followed his advice we could reduce the incidences of preventable disease and lower the cost of health care for everyone."  Toby Cosgrove , MD, CEO of Cleveland Clinic

  Dr. Hyman gives the straight story when he talks about what Big Food has done to our food supply. His outrage is crystal clear and I share it. This book is very informative and practical as he analyzes each food group telling us how we got so much so wrong and what we can do to improve.  When I finish reading about each food group I know what to avoid and what to eat. One of the best nutrition books I have read. This is a GREAT BOOK. Listen to Dr. Hyman on podcast link below:

https://chriskresser.com/dr-mark-hyman-on-the-future-of-medicine/

best of health,
emmett

YOGA BENEFITS!

-improve mobility and flexibility
-increased muscle strength
-improved balance
-improved posture
-improved breathing and respiration
-injury prevention
-stress management
-improved mood
-improves sleep

https://www.marksdailyapple.com/slow-moving-training-yoga/


best of health,
emmett

SUGAR CONSUMPTION and DEMENTIA

Most recent research draws a direct parallel between sugar consumption, high blood sugar, and dementia.

https://www.theatlantic.com/amp/article/551528/?__twitter_impression=true


If you want to improve your health and prevent disease the #1 thing you can do is stop consuming sugar and processed carbohydrates.

http://emmettmurphy.blogspot.com/2017/12/sugar-is-worse-than-smoking.html

best of health,
emmett

BENEFITS of a KETOGENIC DIET

 The Ketogenic Diet is a low carb, high fat, moderate protein diet. It has become quite popular recently for weight loss and other health issues. A recent study published in the Journal of Experimental and Clinical Cardiology concluded that a long term ketogenic diet resulted in lower body fat, as well as lower triglycerides, LDL cholesterol, and blood sugar. It also resulted in an increase in HDL cholesterol. These are all good things!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

 IF you are interested in the benefits of a ketogenic diet here are some further resources.

https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section3

https://www.drperlmutter.com/ketogenic-diet-benefits/

A great how to for beginners

http://www.mercola.com/calendar/2018/keto.htm

best of health,
emmett

ARE PAINKILLERS BAD for YOUR HEALTH?

 Yes, long and short term use can negatively effect your liver, kidneys, and gut bacteria. There are natural alternatives for pain and inflammation.

https://mobile.nytimes.com/2017/07/05/well/move/bring-on-the-exercise-hold-the-painkillers.html?referer=https://t.co/R5DIE4TO1v?amp=1#click=https://t.co/R5DIE4TO1v

https://draxe.com/natural-painkillers/

https://www.drperlmutter.com/nsaids-gut-inflammation/

https://www.everydayhealth.com/pain-management/6-surprising-sideeffects-of-over-the-counter-painkillers.aspx

best of health,
emmett

BETTER BRAIN HEALTH!!

Free Weekend of Broken Brain Docuseries by Dr. Mark Hyman (Cleveland Clinic).

Episodes 7 and 8 are great.

https://brokenbrain.com/replay/

best of health,
emmett

EAT DAILY GREENS for BRAIN HEALTH

 Eating daily greens slows cognitive decline. Another great reason to eat veggies.

https://www.rush.edu/news/press-releases/daily-leafy-greens-may-slow-cognitive-decline

best of health,
emmett

WHAT I EAT

I get asked a lot what I eat. It is basically a high fat, low sugar, low-moderate protein, low lectin plan utilizing intermittent fasting for cellular and mitochondrial health. Based on everything I have read it is the best program for reducing disease and improving vitality.

http://gundrymd.com/food-pyramid/

https://blog.bulletproof.com/wp-content/uploads/2016/02/BulletproofRoadmap_Rebrand_outlined.pdf


best of health,
emmett

GMO's Are VERY BAD for YOU!

   GMO's and Roundup go hand in hand and are everywhere in America. They will kill you.
Watch the following short video.

https://youtu.be/9Sz9TvSVJcA

best of health,
emmett