Sitting is the New Smoking

Very informative short TED animated video on why sitting is new smoking.

http://ed.ted.com/lessons/why-sitting-is-bad-for-you-murat-dalkilinc


More Info

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


best of health,

emmett

PROTEIN for WEIGHT LOSS

  There are several biological mechanism's by which protein can help you lose weight.
These include
1. decreasing the effect of your hunger hormone (ghrelin)
2. increasing the number of calories burned through the digestive process (thermic effect of food)
3. helping you maintain muscle mass, which will improve your metabolism.
4. decreasing your cravings and late night snacking (the attached article has some interesting study results)

http://authoritynutrition.com/how-protein-can-help-you-lose-weight/

If you are trying to lose weight 30-40% of your total calories should come from protein.
For overall good health and longevity 10-20% is generally ideal.

best of health,
emmett

INTERMITTENT FASTING

  Intermittent Fasting (IF) is a simple dietary strategy that can help you lose belly fat, gain lean mass, and improve the overall health for your body and brain. IF is about the timing of how you eat, not what you eat. IF involves eating within a certain time period and then fasting for a certain time period.  The benefits also include decreased insulin levels, and increased growth hormone levels which can lead to fat loss and muscle gain. IF has been shown to reduce your risk of heart disease, cancer, dementia,  alzheimers disease, and slow the cellular ageing process. Studies with rats have shown that IF can dramatically increase your lifespan. In a nutshell IF can improve your quality of life and increase your longevity.

  There are several ways to incorporate IF into your lifestyle.

http://authoritynutrition.com/intermittent-fasting-guide/

http://dailyburn.com/life/health/intermittent-fasting-methods/


best of health, 

emmett

YOGA Benefits

  I recently started Yoga training once a week. It is hard both physically and mentally, but I feel like a fantastic by the end of class. Researchers and starting to study the many benefits of Yoga.

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

add some variety to your fitness routine, give it a try

if you live in the salt lake area try Schole Yoga, http://scholeyoga.com/, which has classes at XCEL Fitness as well as seminars around the valley.


best of health,
emmett

Healthy Food on a Budget

   Thrive Market is a new business that offers organic, unprocessed, healthy vegan, paleo, all natural, low carb, etc., food at 25-50% off retail prices (over 4000 products). Their mission is to make healthy living easy and affordable. If you want to eat healthier and spend less $$ check out the following link, it comes with a 2 month trial and $10 off your first order.

https://thrivemarket.com/partner/authoritynutrition?ccode=authoritynutrition&utm_source=affiliate&utm_campaign=ThriveMembership&aff_i

best of health,
emmett

BRAIN MAKER - Dr. Perlmutter

  The author of Brain Grain has a new book out and it is very empowering, based on the latest science and research. The basic premise is, Heal Your Gut, Heal Your Brain. Dr. Perlmutter makes the complex connection between optimal gut health and a highly functioning brain as you age. He is able to impart this information in a very understandable and actionable way.

  Hippocrates stated "all disease begins in the gut." This book expands on that topic. Each of us has 100 trillion microbes which occupy our inside and out. Their health largely determines our health. If you or anyone you know has allergies, asthma, ADHD, cancer, diabetes, or dementia (alzheimer's) you definitely want to read this book. Gut microbes are involved in a wide variety of actions including immune function, inflammation, neurotransmitter production, mood, libido, metabolism, and other important issues. If you have a family risk or are at all concerned about Alzheimer's I suggest you read both Brain Grain and Brain Maker. They are the best books I have read concerning optimal brain health.

here is a link to a recent podcast with Dr. Perlmutter

http://robbwolf.com/2015/05/05/episode-268-dr-david-perlmutter-brain-maker/


best of health,

emmett

YOU CAN CHANGE

I have had 3 back surgeries in 6 years and with the first two surgeries my recovery consisted of lying in bed, pain, and depression.    When you have pain it changes who you are.  I ate my feelings. It probably didn’t help that I live very close to Iceburg and ate a shake every time I hurt or felt bad. This last surgery I decided to do something different. I began nutrition coaching with Emmett, he told me to move. Move every single day.  Didn’t matter what it was, just move.  Then he worked on what I ate.  Every day I log in and put in what I eat and he tracks it.  He is with you every single day.  Not just once or twice a week, every single day you hear from him.   It keeps you accountable and makes you feel like he cares.

I have never felt this good in years.  I don’t hurt.  I am moving, eating good food and oh yeah, LOOSING WEIGHT! (8 weeks - 24 pounds)

Thank you Emmett, you have changed my life.

LP (48, female)



The NUTRITION COACHING PROGRAM is convenient and all done online, it works as follows

No perfect diet for everyone. However, there are basic principles of nutrition that will improve your health and help you reach your goals.

Exercise and Nutrition information and daily feedback from me.

Introduction and implementation of healthy lifestyle habits.

Personal accountability and support (unlimited email support).

Weekly shopping tips that will save you $$ on Healthy Food (Sprouts Market and Amazon).

The cost is $99 per month, which you will most likely save in food costs.

If you are interested or know someone who could benefit from this program send me an email.
emmettmurphy1@gmail.com


best of health,
emmett