Holiday Weight Gain

  Studies show the average american gains about 2-3 pounds between Halloween and New Years. You would hardly even notice that. No big deal, you have the rest of the year to lose it. Wrong, most people don't ever lose it, so after 20 years you have gained 40-60 pounds. Estimates are that 90% of adult Americans will be overfat or obese by the year 2050. Sugar is a drug and we have become a nation of addicts. No way can our society afford the cost that goes with this. What to do?

1. Quit eating sugar or anything that immediately breaks down to sugar in our stomach. Your will be amazed at how much better you feel. Here are some tips that can help you get started.

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

  For further reading my favorite book on this subject is Brain Grain by Dr. David Perlmutter.

best of health,

emmett

SUGAR - THE BITTER TRUTH

 Dr. Robert Lustig will be giving a free lecture at the University of Utah thursday at 6:00. If you haven't heard of Dr. Lustig, he became an internet sensation (over 10 million views) while giving a lecture called SUGAR: THE BITTER TRUTH. If you can't make it to see his lecture watch the following video.

http://youtu.be/dBnniua6-oM

Next Lecture:

Thursday, November 6, 2014

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Title: Darwin, diet, disease, and dollars: how the sugar in processed foods changed society

Featuring Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology, Director of the Weight Assessment for Teen and Child Health (WATCH) Program, and Member of the Institute for Health Policy Studies at UCSF

Abstract: The Western diet is a primary factor in the etiology of metabolic syndrome. This lecture will explain the two phenomena most closely associated with the metabolic syndrome; that is, leptin resistance, which leads to obesity; and insulin resistance, which leads to chronic metabolic disease (diabetes, hypertension, dyslipidemia, cardiovascular disease; and likely cancer and dementia as well). In each case, we will explore the specific relation between dietary sugar and the pathogeneses of these two phenomena, in order to explain how these two processes, which in the past were adaptive, but which in our current dietary environment have become maladaptive. These maladaptations belie our current global pandemic of chronic metabolic disease, which threatens the healthcare budget of every country. We will also investigate how the food industry has usurped these evolutionary mechanisms for their own purposes, in order to foment continued consumption and our current global health crisis.

http://youtu.be/dBnniua6-oM

Next Lecture:

Thursday, November 6, 2014

---

Title: Darwin, diet, disease, and dollars: how the sugar in processed foods changed society

Featuring Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology, Director of the Weight Assessment for Teen and Child Health (WATCH) Program, and Member of the Institute for Health Policy Studies at UCSF

Abstract: The Western diet is a primary factor in the etiology of metabolic syndrome. This lecture will explain the two phenomena most closely associated with the metabolic syndrome; that is, leptin resistance, which leads to obesity; and insulin resistance, which leads to chronic metabolic disease (diabetes, hypertension, dyslipidemia, cardiovascular disease; and likely cancer and dementia as well). In each case, we will explore the specific relation between dietary sugar and the pathogeneses of these two phenomena, in order to explain how these two processes, which in the past were adaptive, but which in our current dietary environment have become maladaptive. These maladaptations belie our current global pandemic of chronic metabolic disease, which threatens the healthcare budget of every country. We will also investigate how the food industry has usurped these evolutionary mechanisms for their own purposes, in order to foment continued consumption and our current global health crisis.

SITTING is the NEW SMOKING

  "Every Hour We Sit We Lose Two Hours Of Our Lives"   Dr. James Levine, Mayo Clinic

  Do the math on that, it is very scary. What can you do to fight this in a world which is very sedentary. I am writing this from a standing work station. The answer is intermittent movement. The following is a copy of a presentation I did for Duke Corporate Education. If you or anyone would like more information on this topic or a presentation for your business please contact me.


Personal Trainer: Emmett Murphy

HEALTH is the ONLY REAL WEALTH - Gandhi

1. Sitting is the New Smoking

http://youtu.be/tyneXl8zmvI


Movement is key to protecting both your physical and mental health (improved blood flow).

Researchers at Harvard and Stanford reviewed hundreds of studies and found that exercise
benefits are better than prescription drugs related to mortality and morbidity of heart
disease, stroke, diabetes, obesity, certain cancers, etc. EXERCISE is the best option to improve your
health.

 Exercise can positively effect you body and brain in many positive ways.

1. Maintain Muscle Mass - very important for your metabolism, bone health, and preventing
age related strength and function. Weight bearing exercise will reduce your risk of
osteoporosis.

2. Brain Health - can reduce your risk of cognitive impairment by up to 50% by increasing
blood flow and also stimulating neurogenesis (increased nerve cell production). Exercise
can help decrease symptoms of mild to moderate forms of depression while also reducing
stress and anxiety.

3. Heart and Lung Health - can improve the functioning of both your heart and lungs. Will
also aid in diabetes (type 2) prevention, lower your risk of coronary heart disease, lower
blood pressure, reduce bad cholesterol (LDL), and increase good cholesterol (HDL).


 Non Exercise Movement

Sitting is the new smoking. The more you sit, the poorer your health, and the earlier you
may die even if you exercise regularly. Sitting stimulates a low gravity environment and your
body deteriorates at a more rapid pace. What can you do?

1. Move - walk whenever you can. (no elevator

2. Stand Up at Regular Intervals - Stand and Move at regular intervals when you are sitting
for long periods of time.





MOVE, MOVE, MOVE

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

http://fitness.mercola.com/sites/fitness/archive/2014/04/11/intermittent-movement.aspx

http://www.cbsnews.com/videos/is-sitting-the-new-smoking/


2. Basic Office Exercises (We will all do these)

These can be done multiple times per day.

Squats            Quadriped

Lunges           Mountain Climber

Press ups       Step Ups

Windmill         Jumping Jacks

Walk the Stairs


3. Tips

Use a Headset and Stand or Walk when on the phone.

If possible convert to a standing work station.

Take the Stairs (always!)

Park as far away as you can.

Move Every Hour - do not sit longer than 1 hour without moving (stairs, squats, hurdlers

stretch, etc.)


4. Exercise vigorously 4-6 days per week (even 15 minutes

Lift Weights 2-4 times per week

http://www.emmettmurphy.blogspot.com/2014/04/top-reasons-to-lift-weights.html


5. Eat Real Food - Organic, Unprocessed, Wild Caught, Grass Fed, etc.

Recommended Books and Websites

Wheat Belly - Dr. Davis

Brain Grain - Dr. Perlmutter

The Paleo Diet Revised - Dr. Cordain

Dr. Gundry's New Evolution Diet

Eat, Move, Sleep - Rath

The Primal Blueprint - Sisson

www.marksdailyapple.com

www.drperlmutter.com/blog/

www.mobilitywod.com

www.whole9life.com


6. Questions - ?


best of health,

emmett

PROCESSED FOOD is as ADDICTIVE as CIGARETTES

  Another reason to eat real food, the large food companies have learned a few things from the cigarette companies, mainly how to manipulate ingredients and make their products (I won't call them food) highly addictive. A chicken sandwich at Carl's Jr. has over 100 ingredients (most of these are not really good for you or remotely food related). General Mills strawberry fruit snacks don't even contain strawberries. I bet you can't even pronounce most of the ingredients.

  This mass consumption of these chemical laced fake foods can lead to obesity, diabetes, heart disease, cancer, alzheimer's, etc.....

  What can you do?  Fight with your pocket book. Buy real food, support your farmers market, shop at a local food co-op, grow a garden. Not only will you be healthier but you will also have peace of mind knowing that you are not poisoning your loved ones.


http://mobile.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?pagewanted=all&_r=0

http://foodbabe.com/2014/09/17/general-mills-or-generally-toxic-after-you-see-this-product-i-know-which-one-youll-choose/

http://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/

http://www.utahcoop.org


best of health,

emmett

Brain Health

New Info on Brain Health

  The cost of alzheimer's disease  in the US is now over $250 billion per year. It is the most expensive condition in the nation and also the fastest growing. Yet, it is preventable. Listen to the following podcast with Dr. David Perlmutter as he talks about the latest research and how you can prevent alzheimer's and other types of dementia. He shares recent research including Tufts School of Medicine that a high carbohydrate diet is associated with a 89% increased risk of dementia, while a high fat diet decreases your risk by 44%. If you are concerned with brain health and dementia please listen to the following interview.

 In addition to nutrition, exercise if one of the best things you can do for your brain (any type of exercise that you like).

http://youtu.be/LTj9Vfx3CNg

best of health,

emmett

Spiralize!

  Looking to eat more veggies. I am not the greatest cook but the veggie spiralizer really helps turn your summer veggies into a great meal. . The spiralizer allows you to turn zucchini, cucumbers, carrots, etc., into a very healthy meal. Once you shred the veggie into noodles just add olive oil, salsa, spices, or whatever you want into a healthy low carb meal. IF you want protein just add a couple of eggs, cold shrimp, etc.. Takes about 1 minute to shred each vegetable and is easy to clean.
  I am not an expert gardener either, however along the Wasatch Front, Kale and Zucchini are two crops that give you a big yield with a minimum amount or work.

best of health,

emmett

HIKE!

  There are many physical and mental benefits to hiking. It is my number one activity and I will definitely vouch for the following benefits. It is something almost anyone can do,  if you have knee or back problems hiking with poles will often help. If you live in the Wasatch Front there are literally hundreds of hiking trails within 60 minutes.

http://www.huffingtonpost.com/2014/07/18/how-taking-a-hike-can-mak_n_5584809.html?&ir=Green&ncid=tweetlnkushpmg00000048


best of health,

emmett