Maintaining health through proper diet and exercise should not a difficult pursuit. Here are 4 things to do daily that will facilitate your road to health:
- Walk! Don’t wait to buy the latest fitness gadget from an infomercial (who needs another ab machine? How many shirts can you hang on your neatly folded treadmill?), instead turn off the television and walk for 45 minutes. It will lower your blood pressure and blood sugar at the same time increase your metabolism so that even at rest you are still burning calories. Try to get in about 10,000 steps per day. You may want to get a tracking device that will remind you of how you are doing.
- Eat Fresh! Fresh fish, chicken, vegetables, nuts and fruit along with healthy oils like olive oil are the mainstays of a healthy “Mediterranean diet”. Remember beans are a great source of protein so getting your protein doesn’t always require meat. Remember, processed meats are not fresh. Just because Subway advertisements say eat fresh doesn’t mean what they are serving is fresh, deli meats in general have added chemicals to increase the shelf life of food but are associated with a lower life expectancy. Eat as naturally and organically as possible.
- Read labels! There are a multitude of added chemicals in food added to enhance color and shelf life. Some investigators are suspecting some of them as being obesogenic I.E. may promote weight gain. Remember, we have evolved to digest whole foods, our bodies are not a lab experiment food processors who add chemicals to their food products. Avoid these chemicals and review the list of 75 additives and chemicals to avoid. For reference you can pin it to your smart phone for easy reference when grocery shopping.
- Be educated! Try to read one health blog article twice week. It’ll take less than 5 minutes of your time. I try to make scientific research available for you in understandable, everyday language. There are a lot health blogs filled with misinformation by authors trying to promote a “fix all” health product. In this blog, I just want to share real scientific data in an easy to read format to increase your awareness and health, information I have learned to become healthier myself. My goal is to help you become an educated decision maker for you and the one’s you love.
Happy healthy eating and walking!
A Simple Guide to Safely Consume Rice
Arsenic in Rice? Yes
Changes of Arsenic levels in rice compel us to rethink the amount of rice we eat, as well as the type of rice and where it is grown. More than ever we need to read labels if we are going to make choices that will have a positive effect on our health.
Rice consumption is rising. As more individuals are finding themselves gluten intolerant, we have seen a rice as a replacement for wheat products. In addition, many of us are sushi lovers. We would never have suspected something as benign and presumed healthy to contain Arsenic.
Continue reading Time to Rethink Rice? (Arsenic in Rice)
My friends at ZebraHealth gave me a Fitbit a few months ago and while I had heard of Fitbits, I was not overly impressed at first. It’s a little device you put in your pocket or wear on your belt. When you pick it up in the morning it gives you a little message of encouragement, “I like U”, “It’s on” “You Rock”, etc. You actually grow to like these little messages. It also tells you the time, steps you’ve taken, distance you covered, floors you climbed and calories burned. Not bad.
Continue reading Why I’m a Fitbit fan!
There are a lot of canned foods including beans, soup, soft drinks and beer. Aside from the ingredients, are they healthy and can they be part of a healthy diet?
Many patients tell me they eat canned soup on a regular basis and stay away from additives that are on my “Nasty List”. It is a good start to look at additives, but let’s take a closer look at the can and containers that foods are stored in. Most cans are made of tin or aluminum, and are lined with a plastic to prevent the food from interacting with the metal, because it’s not attractive to have rust in your canned goods.
Continue reading Are canned foods healthy? How can we avoid BPA?
Here is sleep advice that has worked well for me and my patients:
- No exercise for at least 6 hours before sleep. Exercise is good for you but raises your adrenalin levels. Exercise early afternoon or morning as late workouts will hinder a good sleep.
- Do not watch television for at least one hour before bedtime. High action shows and news that upsets you is not the way to relax before bedtime.
Continue reading Eight Habits to Improve your Sleep!
Learn how to reduce your risk.
A recent study published in Lancet shows the risk of developing type 2 diabetes is at almost 41% for men and almost 40% for women. That is each of us has a 2 in 5 chance of developing diabetes. For Hispanic men and women, the rates exceed 50%. This is a terrible reality for all of us as well as our national health care expenditures.
Continue reading Diabetes, your risk is 40%
These are the most common Additives and Food Preservatives to avoid, that are found in foods we consume frequently. I have developed a comprehensive “Nasty List” of unnatural ingredients to avoid but have developed this short list as a starting point as you begin your journey to wholesome eating and a long life.
Continue reading Top Five Food Preservatives to Avoid
Are fish oil supplements as healthy for us as fish?
Fish oil supplements line the shelves of most grocery stores, Costco, Walmart and pharmacies. They are popular supplements and many of my patients take them. It is common knowledge that fish eaters live longer and have less heart disease and strokes than non-fish eaters. Medical studies support this claim. These facts have led to the assumption that the benefit from fish is the oil in the fish. Most of my patients that take fish oil supplements believe that taking fish oil supplements is as healthy as eating fish. Much of the medical community assumes this as well.
Continue reading Fresh Fish or Fish Oil?
Eating healthy doesn’t have to be boring. Here we list Healthy Ways to Cook Salmon. Make sure to look for wild caught salmon rather than farm raised salmon. When preparing your salmon dish look for the additional ingredients that are natural and preservative free (See “The Nasty List” of preservatives to avoid).
Continue reading 10 Healthy Ways to Cook Salmon
What is a Libertarianism? Dictionary.com defines a libertarian as a person who advocates liberty, especially with regard to thought or conduct. Telling individuals what to do in their personal lives is reprehensible to Libertarians and to me as well.
I am a food libertarian.
Continue reading Food and Libertarianism