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

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 plant sale coming up.

Sat May 7th

https://wasatchgardens.org/events/annualplantsale

Also, Traces Organic Garden has seedlings available right now.

http://www.tracesgarden.com/

best of health,

emmett

PREVENTING ALZHEIMER'S and DEMENTIA

 New research shows insulin resistance in the brain can lead to Alzheimer's and Dementia. What can you do?

1. Sugar and Carbohydrate consumption lead to insulin production. This can lead to inflammation and plaque buildup in the brain. Eating a diet lower in sugar and high glycemic carbohydrates can prevent and reverse this process.

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

2.Exercise - Exercise helps to improve insulin sensitivity throughout your brain and body. Move every day. Any activity that gets you moving and your heart rate elevated works fine. This is one of the most beneficial things you can do for your physical and mental health. 20 or more minutes a day is great.

2. High DHA Fish Oil. DHA has been shown to help protect your brain and neurological processes. Often referred to as high dose or pharmaceutical grade fish oil. Easy to find in health food stores or amazon.

http://www.lef.org/magazine/2008/1/report_dhafishoil/Page-01

3. Probiotics and Prebiotics. Strange as it is, there is increasing evidence that the bacteria that lives in you gut can affect you brain health. Probably by preventing inflammation throughout your body. Probiotics are good bacteria found in your GI tract. You can increase these levels by eating foods with live and active cultures (yogurt, kefir, kombucha, fermented foods and/or a probiotic supplement. Prebiotics are greens, garlic, onions, chicory root, inulin, etc. 

http://articles.mercola.com/sites/articles/archive/2013/06/20/gut-brain-connection.aspx

best of health, 

emmett

BEST OILS to COOK WITH

What are the best oils to cook with, use for marinades, salad dressings, saute, etc.? Here is a short guide. 

1. Don't use trans fats for anything as they increase your risk for coronary heart disease, dementia, and other health problems. These are not natural fats but are generally produced artificially in food production. Generally vegetable and seed oils are used in this process of hydrogenation (very bad for your health), 

2. Monounsaturated Fats and Oils (MUFA). These oils are generally known for their positive health benefits and are usually associated with the mediterranean diet. These oils include olive, avocado, grapeseed, and macadamia nut oil. They are great for marinades, salad dressings, sauteing, and cooking. There seems to be some controversy on high heat cooking with extra virgin olive. Here is an article describing why it is relatively safe. 

http://authoritynutrition.com/is-olive-oil-good-for-cooking/

3. Saturated Fats and Oils. These are very stable and are the most resistant to oxidation at  high heat. In my opinion Coconut Oil and Grass Fed Butter are the best to cook at high heat with, and have many positive health benefits (especially for your brain). In the past 40 years they have an undeserved bad health reputation, however the  Feds and Conventional Medicine have finally started to come around. 

http://emmettmurphy.blogspot.com/2015/02/new-cholesterol-guidelines-from-feds.html

http://emmettmurphy.blogspot.com/2015/03/cleveland-clinic-you-can-eat-fat-if-you.html

4, Polyunsaturated Fats and Oils (PUFA). Should not be used for any type of cooking. These include all vegetable and seed oils (corn, soybean, canola, sunflower, etc.)  These oils are oxidized with heat and can cause your good cholesterol (HDL) to be converted to bad cholesterol (certain types of LDL). Another problem is these oils generally contain trans fats as they are highly processed. 

Fish Oil is a type of PUFA that is great for your brain health because it is high in omega 3 fatty acids and DHA, however it should not be used for cooking for the same reasons. 

http://www.drperlmutter.com/tag/fish-oil/

http://articles.mercola.com/sites/articles/archive/2014/02/09/fish-oil-brain-health.aspx

best of health, 

emmett

Cleveland Clinic "You Can Eat Fat If You Choose Wisely"

  The worm has really turned. Go ahead and eat fat! just not trans fat (hydrogenated man made fat).

SATURATED, monounsaturated, polyunsaturated (especially omega 3) are all ok. The nations most well respected heart clinic has completely changed their tune.

http://health.clevelandclinic.org/2015/02/you-can-eat-fat-if-you-choose-wisely/?utm_campaign=hvi+enews&utm_medium=email&utm_source=hv1503&utm_content=fats+moderation

  The advice from Dr. Gundry, Dr. Davis, Dr. Perlmutter (much of which is 10 years old) is probably the way to go. EAT REAL FOOD. NOT PROCESSED FOOD

 best of health,

emmett

Food of the Week - AVOCADO and AVOCADO OIL

  Avocado's are one of natures superfoods.
1. They contain primarily monounsaturated fats along with over 20 important nutrients including fiber, vitamin a, b vitamins, potassium (more than twice that of a banana). Diets high in monounsaturated fats have been shown to reduce belly fat.
2. Can raise HDL  cholesterol and lower triglycerides, both of which are very positive.
3. Monounsaturated fats help your mitochondria run more efficiently and help protect them from free radicals.
4. According to the CDC eating half an avocado a day was correlated to a higher dietary quality and 50% reduced rick of metabolic syndrome (pre-diabetes).
5. Avocado oil has the highest smoke point of any vegetable oil so it works great for high heat cooking.
6. Researchers at Ohio State found avocado oil improves the absorption of antioxidants found in vegetables. Great for salad dressings.
7. Fills you up. Avocado's work great with salads because they take longer to digest and help keep you satiated.

Best of Health,

emmett