What to Eat on Thanksgiving

1. What to eat. Veggies, Fruit, Turkey, Fish, and any of the options below.


Here are the main contributors to empty calories.

2. STUFFING

Healthier Stuffing for any Diet.

 Gluten Free
http://www.sheknows.com/food-and-recipes/articles/1022965/gluten-free-quinoa-stuffing-recipe

 Paleo
http://www.sheknows.com/food-and-recipes/articles/1022965/gluten-free-quinoa-stuffing-recipe

Vegan
http://minimalistbaker.com/simple-vegan-stuffing/


2. MASHED POTATOES

Mashed Potato Alternatives - here are 3 options to significantly lower your carb consumption.
http://www.brit.co/alt-mashed-potatoes/

3. BREAD

No healthy alternatives here - SKIP

4. Deserts

http://paleogrubs.com/dessert-recipes


best of health,

emmett

BENEFITS of QUITTING SUGAR

Here are some of the main health benefits of quitting sugar.

1. Lose Body Fat

http://emmettmurphy.blogspot.com/2014/06/why-we-get-fat.html

2. Reduce your risk of type 2 diabetes, cancer, metabolic syndrome, cardiovascular disease, dental decay, among other health issues. Below is a great video by Dr. Robert Lustig detailing many of these health issues (Sugar: the Bitter Truth.) Long Video

https://youtu.be/dBnniua6-oM

3. Improve your brain health. Reduce your risk of alzheimer's and dementia. (short video)

http://www.drperlmutter.com/elevated-blood-sugar-shrinks-brain/?hvid=4x5QO


How to Quit - Here are some resources to help.

http://www.mindbodygreen.com/0-10492/how-to-quit-sugar-in-5-days.html

http://www.naturallivingideas.com/how-to-quit-sugar/

best of health,
emmett

EXERCISE and ALZHEIMERS

 Fastest growing disease in the US is Alzheimer's disease.  #1 thing you can do for prevention is exercise on a consistent basis.  The latest research shows that at least 150 minutes per week of a combination of aerobic exercise and strength training can reduce your risk by up to 50%. What type is best? Whatever you like (swimming, biking, hiking, tennis, etc.) 150 minutes is easy to accomplish, try 30 minutes per day x 5 days per week or 50 minutes per day x 3 days per week.

  Exercise helps to decrease inflammation in the brain, as well as increasing blood flow. Below is a shot video explaining how exercise can increase neurogenesis (growth of new brain cells).

http://www.drperlmutter.com/exercise-neurogenesis/

best of health,
emmett

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