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