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A Better Health List

August 16, 2020 by  
Filed under blog

To continue with the ideas from last week’s post, I want to share with you a list of great health and longevity methods from Joel Fuhrman’s book Eat To Live, and from Lisa Walford’s book The Longevity Diet, as well as from my own experience.

1. Try to keep your daily calories intake to 30-40% less than average (for me, that’s 1500 to 1750 calories per day)

2 Know that your body, over time, will adjust to fewer calories.

3. Raw vegetables are the biggest anti-cancer foods that exist.

4. Make a written contract with yourself as to your health and eating habits and review it monthly.

5. No more than 10% of your diet should come from animal products. Meat, poultry, dairy, and eggs are all linked to arthritis, depression, and other diseases.

7. Studies show that as fruit and veggie consumption increases, chronic diseases, and pre-mature death decreases.

8. A poor diet can be connected to depression. Many times, a highly nutritious diet can help overcome depression.

9. Make a point to eat foods that help boost dopamine such as fish, turkey, eggs, beans and legumes, soy, coffee, green tea, seeds and nuts as well as those that boost serotonin such as whole wheat, brown rice, fresh vegetables (especially root crops and squash, apples, bananas, and other fresh fruit), chocolate (in moderation), ginseng, and peppermint. Turkey and eggs are linked to some nasty stuff though so keep your consumption of these two limited.

10. Regular cheese is one of the most dangerous foods in the world–only eat low-fat cheese, and very small portions.

11. High fiber foods prevent cancer (but it must come from foods not fiber supplements).

12. There are many huge benefits to eating broccoli.

13. People with cholesterol levels lower than 150 almost never have heart attacks.

14. Leafy greens are the most nutrient rich foods that exists.

15. The best advice for life is to use no oil because of its high calorie content per tablespoon.

16. There are great benefits to fasting (fast for 1 or 2 days twice a month–drink water only).

17. Ground flax seeds are much better than flax seed oil.

18. Try to eat one pound of greens per day.

19. Try to eat 100 grams of natural fiber per day.

20. Eat lots of strawberries, blueberries, and melons–these are great anti-cancer food.

21. There are virtually no heart attacks for vegetarians or people who get 10% or fewer calories from animal products.

22. Drink lots of water–1 1/2 to 2 liters per day.

23. Challenge yourself to try a six-week diet without any animal or dairy products except fish and Egg Beaters.

24. Don’t buy or bring foods into your house that are not healthy. Why tempt yourself?

25. Leave trays or bowls of fresh fruit and vegetable out on your desk or kitchen counter.

26. Last, but not least, your life will be greatly empowered in everything you do if you firmly set goals for great health.

I am so very happy that I came across these words of wisdom from these two great books because I had been out of the great health habit. As soon as I finished with this list I went to the kitchen and placed a cup of fruit and some veggies on a platter and starting eating. We all need big reminders of what is good for us since it’s so easy to change good habit into a bad one. I hope it hits you the same way and you take some good healthy actions for a long healthy life!

Boosting the Brain with Thanks

November 23, 2018 by  
Filed under blog

 

Here’s a good question for you: Did you find yourself giving a lot of thanks yesterday? Or were you distracted by all the turkey, dressing and pumpkin pie? I hope you were taking time to give a ton of thanks! Isn’t that what we all should do on that day? After all it is called “Thanksgiving”! But that isn’t the only reason to give thanks this holiday season and throughout the year.

I recently heard on a broadcast that there is one big benefit we all can receive from saying “thanks” or “thank you”. Research into the human brain has shown that saying thank you, or otherwise giving verbal appreciation or gratitude, signals the brain to release the feel good, feel happy brain chemical dopamine.

Sometime ago, I wrote about how when a person smiles, even if it is a forced smile, the brain releases three of the four feel good brain chemicals – dopamine, serotonin, and endorphins (the forth brain chemical is oxytocin). These four chemicals, produced by the brain, not only make you feel more relaxed, they also could lower your blood pressure and your heart rate. Some studies even suggest that if they are released often enough, they can even help you live longer.

Another big benefit from giving thanks to others is that, if accompanied by a big sincere smile, your gesture will cause the other person to smile right back at you and then they are more likely to smile at the next person they encounter. So, you see, you are spreading some good stuff and helping others just by being thankful and letting other people know it.

And here’s another thing that has been shown to lift people’s spirits and that is simply to keep a journal in which you make note of the things you are thankful for. By writing down what, and who, you are grateful for, you are giving your brain more determination. This helps improve and lift your attention, enthusiasm and even lifts your energy.

So, during this holiday season, and beyond, we all need to focus on giving thanks, showing and expressing our gratitude, and, yes, even thinking about our positive qualities and of happy memories in order to boost our serotonin levels.

One last thought… don’t forget that laughing and social interaction both cause the brain to release those great feel good chemicals as well! So, this holiday season, be sure you have plenty of opportunities to boost those feel good chemicals and show your thanks and appreciation.

 

A Passion for Your Goals

December 16, 2017 by  
Filed under blog

As we are quickly coming to the end of this year, and with the New Year just a couple weeks away, most of us are thinking not only about the holidays but all the shopping that we must do. I know most guys really don’t enjoy that part of the holidays but thank heaven for women! They do generally have a passion for shopping. But why are they so passionate about it while men aren’t? It really comes down to how we go about it. The people who like shopping aren’t just buying gifts, they are out to find the greatest stuff and to get the best bargains on them. It’s a challenge and an adventure. The rest of us just want to find something that will fill the bill and be done with it. So that’s the thing—when you have a passion for your particular goal and for how you reach it, it makes it much easier, and much more fun, to accomplish.

This is true for any goal, but not only do you need passion, you need the goal to be attainable or you may lose that passion. The thing is, if you set goals and objectives that are so big as to make it impossible to achieve, even by taking lots of baby steps, it can lead to a huge disappointment which can kill your passion. At that point, it can become very easy to beat yourself up and may eventually make you want to give up on goal setting itself. In other words, setting goals that are challenging but that you can achieve can help keep up your passion. Setting unattainable goals, on the other hand, can do major damage to your passion factor.

Passion is a very interesting feeling that is so very important in life and living but it can be an elusive pursuit. As people age, they have flashes of passion here and there and then they lose it and they don’t know why.  Unfortunately, there are physical reasons that passion starts to decline that make it hard to keep those fires going. From about age 25 or 30 your brain begins to produce less and less dopamine and serotonin–the hormones that make you feel good. A child’s body is awash in these hormones. There are things that stimulate and produce these hormones in young people that our aging bodies are missing.

The good news is, setting and reaching realistic goals can help the brain increase those important brain chemicals. Another helpful factor is eating the right foods and exercising, both of which will help restore those dopamine and serotonin levels. In the next week or two, I will talk more about what foods are best to eat that restore those 2 brain chemicals.

So, if you are like me, you will be thinking more and more about what next year will bring and what you want to accomplish in 2018.  Go big but with a touch of caution as you set your goals for the new year so that you’ll still have plenty of passion for each new dream you come up with.

 

The $2 High

October 29, 2010 by  
Filed under blog, Chapter 12

Last week I went on a hike to get some exercise, looking forward to the great feeling that the increase of serotonin and dopamine bring on from the exercise. In my pocket I had a handful of $2 bills which I give out to kids because it always brings a huge smile and a sincere thank you and I get a big boast myself from seeing how happy it makes them.

So while enjoying the beautiful sights of Millcreek Canyon, I passed a couple and their daughter. The little girl was crying because she had fallen on the trail. As I passed by I told the her “Be sure to keep your eyes on the trail for paper litter and if you pick some up you will be TWO lucky.” I then dropped a $2 bill a few feet on. The girl saw it, picked it up, her scrapes forgotten, and excitedly showed her parents. I kept on hiking, a big smile on my face, but soon heard them talking to another hiker about what I’d done, which made me smile even more.

A little while later I passed a slightly older girl and told her the same thing. When I dropped the $2 bill she very sweetly let me know I had dropped it. I told her to keep it for good luck. I passed this girl and her parents on the way back down and her parents stopped me, thanking me over and over and again and said their daughter thought I was an angel. That made my broad smile into an even broader grin that just wouldn’t leave my face.

By the time I’d gotten to the end of the trail, I was incredibly high on all the joy my little gestures produced as well as from the exercise. I couldn’t stop thinking about how something as small as a $2 bill could make both the giver and receiver so happy. We all go to great lengths to find a little happiness, something that makes us feel good or let’s us know what we do is worthwhile. And yet some of the smallest gestures can do this very thing, not just for you but also for others.

Take a look at Chapter 12 “The Benefits of a “God- Eye View” in my book, “How to Ignite Your Passion for Living”. And take a moment here and there to make someone’s day and yours as well.