Monday thru Friday, work on stopping ALL bread/ pasta/ potatoes/ rice/ and added sugar (which is in the form of juice, soda, gatorade, creamers/ milk, cheese, pastries, cookies, cakes, chips, chocolates, pretzels, snacks, etc).
If you do this, then you can splurge "a little" on Saturday and Sunday.
Do NOT drink anything but water or black coffee/ tea (NO alcohol= it kills brain cells, causes cancer, etc).
Example of a healthy diet:
Breakfast: plain no sugar oatmeal (or wheats squares) with fruit/ nuts/ seeds, OR 2 eggs whites with veggies
Lunch: Kale/ Spinach salad (NO croutons), Olive oil dressing, fruit/ veggies/ avocado, or protein
Dinner: 1/2 plate veggies, 1/2 protein (nuts/ egg whites/ beans/ seeds/ fish/ chicken/ turkey)
Follow a healthy lifestyle consuming:
1. MOSTLY fruits/ veggies/ fiber/ nuts/ fish/ seeds.
2. RARELY animal products such as red meat (beef/ pork)
3. NO fatty/greasy/ fried foods, etc.
Go for a BRISK WALK daily for at least 10minutes (and if possible ADD a jog 3 times per week).
Here are some articles explaining the dangers of screen time to the young developing mind:
This is a great video (she also wrote a book about it) regarding the loss of empathy and social skills due to excess screen time, etc:
Sherry Turkle: "Reclaiming Conversation"
This video sums up the dangers of Social Media/ screen addiction:
Simon Sinek, The Dangers Of Social Media Addiction
Have Smartphones Destroyed a Generation?
Don't smoke or drink alcohol, cardiovascular exercise >3 time per week, get at least 7hours of sleep nightly, eat 4-6 servings of fruits & vegetables daily, eat berries/ handful of nuts daily, and fish 2-3 times per week.
Prevent viral illness acquisition from your surroundings (good hand washing with soap and water scrubbing for >30seconds EVERY TIME especially after using the bathroom, don't touch your eyes/ nose/ mouth/ or face to prevent self inoculation, cough into your elbow like Dracula to prevent spreading illness to others, etc).
Benefits of limiting refined carbs and following the Mediterranean diet:
"Always Hungry" by Ludwig
"The Truth About Food" by Katz
"Eat to Live" by Fuhrman
"Anti-Cancer Living" by Cohen/ Jefferies
Here are some other books that I recommend:
"A short history of nearly everything" by Bill Bryson
"Some Assembly Required" by Neil Shubin
"Sapiens: A Brief History of Humankind" by Yuval Noah Harari
"How We Got to Now- 6 Innovations that made the modern world" by Steven Johnson
"The Body" by Bill Bryson
"The Idea Factory- Bell Labs and the Great Age of American Innovation" by Jon Gertner
"The Innovators: Hackers, Geniuses, and Geeks Created the Digital Revolution"- Walter Isaacson
by 60% (even if you have the genes) with exercise, healthy diet, NO smoking or alcohol:
Researchers say Vitamin D deficiency raises Alzheimer’s risk
Drinking milk every day could increase your risk of breast cancer:
Parents, put down your cellphones- Your kids are watching.
Study finds 5 servings of produce is enough, but we're not eating it
Running of any length or speed reduces risk of death:
You can cut your cancer risk by eating ORGANIC
Study of Organic Crops Finds Fewer Pesticides and More Antioxidants
Eat a Plant based diet
Food additives on the rise as FDA scrutiny wanes
Aspartame: By Far the Most Dangerous Substance Added to Most Foods Today
Mother's Exposure to Pesticides During Pregnancy May Raise Children's Autism Risk
DO NOT DRINK ALCOHOL or SMOKE
No amount of alcohol is good for your overall health, global study says
Another study finds no link between autism and measles, mumps and rubella vaccine
Air Pollution Contributes to More Than 20,000 Deaths a Year
WEIGHT LOSS towards your ideal weight
Parents think their overweight kids are healthy
Eating seafood 2-3 days per week decreases the risk of dementia by 33%.
Click below to go to the Patient Portal (you can message us, request an appointment, view your lab results/ lab letter, pay your bill, view your medical information, etc):
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Phone: (708) 387-7000
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