Physical Health

Ample research strongly recommends a diet high in whole plant foods, including whole fruits, vegetables, nuts, beans, lentils and whole grains. As the attached “Blue Zones” presentation reveals, those with the healthiest diets consume a high proportion of whole plants as part of their daily meal. These are the slides from Rob Kramer’s Blue Zone lecture.

The links below provide you with YouTube food preparation demonstrations of delicious, low calorie and high anti-oxidant recipes, which you can use as complete meals or supplemented with small portions of meat and dairy.

Baking Yeast Breads Demonstration

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Cooking Demonstrations

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Helpful Articles on Physical Health

Lack of Sleep is Detrimental to your health

Neuroscientist Matthew Walker remarks that we have a sleep-deprivation epidemic happening. He lists the effects of insufficient sleep:

“It makes you dumber, more forgetful, unable to learn new things, more vulnerable to dementia…”

The Incredible Benefits of Forest Bathing

(No, you don’t have to take your clothes off.)

Forest bathing, or shinrin-yoku, is not exercise, hiking, or jogging, but taking in the forest through our senses.

Mindfulness

Mindfulness is the ability to be fully present, aware of our surroundings and what one is doing. When you are mindful, you bring your full attention and awareness to the present moment.

Balance Exercises for Seniors

As we get older, however, things such as vision problems, inner ear problems, or weakened hips and ankles can throw off our balance more often. When young people get off balance, they can react quickly. Muscles kick in to stabilize us and we don’t fall down. But as we age, we have to work a little harder to keep those muscles strong.

Calorie Density Chart

Click the link below to view the numbers from the USDA Standard Reference Release 26. All items were calculated at 454 grams (1 lb).

Nutrient Density Guide

The Aggregate Nutrient Density Index (ANDI) ranks foods according to micronutrients per calorie. Filling your diet with micronutrient-rich foods is a great step to maintaining optimal health.

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Do the benefits of dieting last?

Atkins, Paleo or Zone – whichever diet you follow, you will only lose a bit of weight, and improvements to your blood pressure and cholesterol will disappear within a year.

Fiber Guide

Check out this document from the USDA National Nutrient Database for Standard Reference to learn about the amount of fiber in different foods such as Chia seeds, carrots, brussel sprouts, and more!

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What happens when you drink tea every day

Black, green, or herbal, we know tea is the longevity drink enjoyed among the longest-lived people in the world, but how does it work to extend longevity, relieve stress, protect against cancer, and decrease the risk of heart disease?

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