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: protein (nuts/ seeds/ beans etc or an omelette of 2 egg whites) with veggies or berries
Lunch: Kale/ Spinach salad (NO croutons), Olive oil dressing, fruit/ veggies/ avocado, or protein
Dinner: 1/2 plate veggies, 1/2 plate of protein (fish, nuts, beans, seeds, 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) plus lift weights every other day.
ADDITIONAL HEALTH INFORMATION:
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.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
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
Reduce your risk of Alzheimers
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
Breast Cancer Risk
Drinking milk every day could increase your risk of breast cancer:
https://apple.news/AEOvAj1e8TfOpt9-sIP9NCA
Limit screen time in kids to prevent cognitive harm:
https://people.com/parents/screen-time-linked-to-adhd-kids-circle-app-solution-exclusive/
Parents, put down your cellphones- Your kids are watching.
Eating Fruit Cuts Heart Disease Risk by 40% | TIME
http://time.com/3263737/eating-fruits-cuts-heart-disease-risk/
Study finds 5 servings of produce is enough, but we're not eating it
http://www.latimes.com/science/sciencenow/la-sci-sn-5-servings-produce-20140729-story.html
WEIGHT LOSS IS THE CURE!
CARDIOVASCULAR EXERCISE
Running of any length or speed reduces risk of death:
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
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
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
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
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%.
The Family Doctors
