Health information:

Healthy LOW refined carbohydrate lifestyle:

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).


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LIMIT TOTAL DAILY SCREEN tiME

Limit screen time (especailly in youth) to prevent permanent NEGATIVE cognitive changes (like ADHD)

Put your phone down = talk to people

   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"

https://www.youtube.com/watch?v=awFQtX7tPoI

Dangers of Social Media

   This video sums up the dangers of Social Media/ screen addiction:

  Simon Sinek, The Dangers Of Social Media Addiction

https://www.youtube.com/watch?v=YPmNf362_K0


Have Smartphones Destroyed a Generation?

https://www.theatlantic.com/magazine/archive/2017/09/has-the-smartphone-destroyed-a-generation/534198/

ADDITIONAL HEALTH INFORMATION:

Berries are full of healthy antioxidants.

Keys to staying healthy:

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:

https://www.nytimes.com/2018/11/14/well/eat/how-a-low-carb-diet-might-help-you-maintain-a-healthy-weight.html


https://www.bmj.com/content/363/bmj.k4583


https://www.ted.com/talks/william_li?language=en


Books to read:

"Always Hungry" by Ludwig

"The Truth About Food" by Katz

"Eat to Live" by Fuhrman

"Anti-Cancer Living" by Cohen/ Jefferies

Breast Cancer Risk

Drinking milk every day could increase your risk of breast cancer:

 https://apple.news/AEOvAj1e8TfOpt9-sIP9NCA

 

Eating Fruit Cuts Heart Disease Risk by 40% | TIME



WEIGHT LOSS IS THE CURE!

   CARDIOVASCULAR EXERCISE

Running of any length or speed reduces risk of death:

http://www.usatoday.com/story/news/nation/2014/07/28/running-speed-duration-study-health-fitness-mortality-risk-death/13282817/


   EAT ORGANIC

You can cut your cancer risk by eating ORGANIC

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2707948


Study of Organic Crops Finds Fewer Pesticides and More Antioxidants

http://mobile.nytimes.com/2014/07/12/science/earth/study-of-organic-crops-finds-fewer-pesticides-and-more-antioxidants-.html?_r=0&referrer=


Eat a Plant based diet

https://www-m.cnn.com/2019/07/22/health/plant-based-diet-diabetes-study/index.html


Food additives on the rise as FDA scrutiny wanes

http://www.washingtonpost.com/national/food-additives-on-the-rise-as-fda-scrutiny-wanes/2014/08/17/828e9bf8-1cb2-11e4-ab7b-696c295ddfd1_story.html


Aspartame: By Far the Most Dangerous Substance Added to Most Foods Today

http://articles.mercola.com/sites/articles/archive/2011/11/06/aspartame-most-dangerous-substance-added-to-food.aspx#!


Mother's Exposure to Pesticides During Pregnancy May Raise Children's Autism Risk

http://time.com/5555300/pesticide-exposure-autism/

https://www.bmj.com/content/364/bmj.l962


   DO NOT DRINK ALCOHOL or SMOKE

No amount of alcohol is good for your overall health, global study says

https://www.cnn.com/2018/08/23/health/global-alcohol-study/index.html

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31310-2/fulltext


Another study finds no link between autism and measles, mumps and rubella vaccine

https://www.nbcnews.com/health/kids-health/another-study-finds-no-link-between-autism-measles-mumps-rubella-n979176


Air Pollution Contributes to More Than 20,000 Deaths a Year

https://www.nytimes.com/2017/12/27/well/live/air-pollution-smog-soot-deaths-fatalities.html


   WEIGHT LOSS towards your ideal weight

Parents think their overweight kids are healthy

http://www.nydailynews.com/life-style/health/parents-overweight-kids-healthy-study-article-1.1916008

Eating seafood 2-3 days per week decreases the risk of dementia by 33%.

Eating seafood 2-3 days per week decreases the risk of dementia by 33%.

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