EAT more FAT!

  The latest time magazine cover  "Eat Butter",  is the war on fat over? For the past half century saturated fat and cholesterol have been vilified as the primary cause of heart disease. During that time Americans have gone from 30% overweight to almost 80% overweight. The experts got it wrong. Fat is not the problem. Processed foods, sugar, refined carbohydrates, processed carbohydrates, anything that immediately breaks down into sugar is the problem. Over consumption of refined carbohydrates leads to type II diabetes, heart disease, dental disease, autoimmune problems. dementia, alzheimer's, cancers, etc.

The  fat you really need to avoid is trans fat (artificial fat). If you see the word hydrogenated this means trans. You won't find trans fat in REAL food. Vegetable oils are also a problem. They are often processed to trans fats by hydrogenating them at high temps. They also are made from genetically modified crops such as corn, soy, canola, etc. They contain high amounts of Omega 6 fatty acids which can lead to inflammation and other health problems. You need saturated fat (animal fat, coconut oil, shellfish) and cholesterol for hormone production as well as the health of you brain, nervous system, and immune system. Monounsaturated fat (think olive oil, nuts, seeds, etc.) provides protection from heart disease and several types of cancer. Omega 3 fatty acids found in fish are very important to your brain health (wild salmon, krill oil, cold water fish oil). Omega 3 fatty acids found in nuts and seeds (chia and flax seeds especially) can help maintain a normal metabolism.

  The answer is to eat REAL,  unprocessed food. Eat fruits and vegetables, organic if you are eating the skin. Eat animal products that are wild caught, grass fed, pastured, etc. Cows, buffalo, elk, etc.  are herbivores, they are meant to eat grass, not corn and soy. Buy grass fed whenever possible. Fish are meant to eat bugs, worms, algae, etc., buy wild caught fish. If you don't have access to wild caught fish buy high potency fish or krill oil, this is a great source of omega 3 fatty acids. Chickens are omnivores, they are meant to eat bugs, seeds, grass, whatever they can scratch up, buy pastured eggs (from chickens that are out in the fields). Eat a variety of nuts and seeds, organic if possible. Eat coconut, it is extremely healthy and tasty, eat only organic grass fed butter, yogurt and kefir. Drink only grass fed, organic milk, or substitute almond or coconut milk.

EAT REAL UNPROCESSED FOODS!

best of health,

emmett

WHY WE GET FAT!

INSULIN and BODY FAT

  Almost 80% of Americans are obese or overweight. WHY? There are gyms and diet programs everywhere. There can be medical issues such as hypothyroidism, side effects of medications, hormonal changes, etc. There are many reasons from a socioeconomic standpoint, fast food, candy, soda, convenience stores, junk food, etc.. From a physiological standpoint the primary reason we get fat is insulin. Insulin is produced by your pancreas in response to rising blood sugar. At high levels insulin acts like a drug and converts most of your food intake into body fat. If you control your insulin production you will reduce your body fat. If you control your insulin you can solve many health related issues. Many Dr.'s feel that fasting insulin is most important blood test you can get. 

HOW?

1. Eat less carbofydrates. Our body produces insulin in response to dietary sugars, grains, etc., any food that has a large number of carbohydrates per serving has  a high glycemic load (measure of the sugar content per serving). Avoid foods which go into double digits for their glycemic load. In general leafy green veggies, most fruits, and foods high in protein and fat, have a low glycemic load.

  http://www.alsearsmd.com/glycemic-index/

2. Eat More Fiber. Try and slow down your daily intake of sugars by eating  fiber-rich meals.  Consume meals that consist  of beans, fruits, and especially vegetables. 

3. Eat More Fat. Yes, there are "healthy" fats out there (monounsaturated, omega 3 polyunsaturated, and saturated, but you just have to research to find the real kind (not trans fats, not omega 6 polyunsaturated such as corn oil, vegetable oils , soybean oil, margerine, etc.). Saturated fats have been vilified for last 30 years but actually they are good for you, because your body needs a consistent amount each day. Saturated fats are the building blocks for most hormones, especially the ones that promote extra fat loss. They also promote neurogenesis (development of nerve and brain matter) which can help improve brain function (read the book Brain Grain). 

4. Sleep. More sleep means stable insulin levels, improved hormone production, and less appetite. Try to consistently get at least 7 hours per night.  Research has shown that less then 6 hours can lead to increased body fat levels. 

best of health, 
emmett

BRAIN HEALTH and GLUTEN

Dr. Perlmutter on Dr. Oz show

Great Video - Please Watch 

http://www.doctoroz.com/episode/diane-keaton-her-eating-disorder-confession?video_id=3547191046001

best of health

emmett

GET DIRTY

GARDENING!

another great reason to have an organic garden

  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.planetnatural.com/start-organic-garden/

best of health

emmett




  

Top Reasons to Lift Weights

Why Lift Weights?

  Resistance training can improve your health in many ways, both physical and mental. Here are a few of the top reasons to lift weights on a regular basis (2 or more times per week).

Lose More Fat  -  Gain More Muscle -  Increased Metabolism

  Weight Training can increase your resting metabolic rate by increasing your lean mass (muscle, bone, connective tissue), improve insulin sensitivity and glucose control. Your clothes will fit better because you have less fat and more muscle. As we age our metabolic rate declines, this can help to reduce the decline. 

Improve Functional Ability

  Weight Training can improve your balance and coordination. This can help you improve skiing, golf, tennis, hiking, etc. The best types of exercises are functional. http://en.wikipedia.org/wiki/Functional_training

Increase Testosterone and HGH

  Testosterone and HGH production decline with age. Lifting Weights will reduce the amount of decline. This generally has an anti-aging effect. 

Reduce Injuries

  Weight Training can help improve your bone density as well as strengthen muscles, joints, ligaments and tendons. This will reduce your risk of osteoporosis, osteoarthritis, and can help reduce injuries from activities and aging. 

Improve Mood and Cognitive Function

  Very important benefit that is often overlooked. Resistance Training can improve your mood, cognitive ability, reduce anxiety, improve sleep and self esteem. 

best of health 

emmett

EAT FOR COLOR

  Eating a wide variety of fruits and veggies is a great way to improve you overall health. Ideally, locally grown organic will offer the most nutritional value. If you are eating the skin of a particular fruit or vegetable, try and buy organic if you can. Here is a list of the dirty dozen and clean fifteen fruits and veggies. http://www.ewg.org/foodnews/  Eating a wide variety of colors will provide a range of vitamins, minerals, fiber, phytochemicals, and other micronutrients. Eating also involves sight, smell, and texture, a variety of fruits and veggies can enhance your eating pleasure. One way to add variety is to buy the sale items each week, this will save you money and force you to try new fruits and veggies.

Here is a quick breakdown on the colors.

Blue - lowers risk of certain cancers, promotes health aging including memory.
  blueberries, blackberries, cocoa, eggplant, etc.

White - lowers risk of certain cancers, healthy heart, healthy immune system.
  garlic, onions, green tea, white tea, coconut, etc.

Green - lowers risk of certain cancers, good vision, healthy bones and teeth.
  salad greens, kale, spinach, broccoli, chard, etc. etc.

Red -  lowers risk of certain cancers, heart and brain health
  tomatoes, strawberries, cherries, pomegranates, etc.

Yellow - lowers risk of certain cancers, heart and eye health, healthy immune system.
  yams, peaches, ginger, squash, etc.

best of health

emmett

REGULAR AEROBIC EXERCISE CAN PREVENT ALZHEIMERS

  Dr. Perlmutter with a great article on how aerobic exercise can prevent brain decline.

http://www.mindbodygreen.com/0-12526/why-exercising-is-great-for-your-brain-no-matter-how-old-you-are.html

best of health,  emmett