Evidence-based Medicine for All Medical Professionals and the General Public
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"Our mission is to provide up to date evidence based medical information dealing with nutrition, wellness, and common diseases. This is an evolutionary science and changes quickly. Often books and articles are inaccurate and misleading. "

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The Keys to a Healthy Lifestyle by    Alan V. Safdi, MD, FACG

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. Simply put, foods derived from plants--vegetables, fruits, whole grains, and legumes (that is, beans, peas, lentils)--should make up the bulk of the calories you consume.

Most of the rest should come from fish, poultry, lean meat, and nonfat dairy products. Also important is to choose healthful oils, such as olive and canola oil.

Studies show that people who eat this way have a reduced risk of heart disease, diabetes, and, possibly, cancer.

Keep in mind that a healthy diet doesn't have to mean eating foods that are bland or unappealing. In fact, you should view healthy eating as an opportunity to expand your range of choices by trying new foods (especially vegetables, whole grains, and fruits) that you don't normally eat.

Healthy eating doesn't mean you have to give up your favorite foods, either. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with a cheeseburger or a dish of ice cream on occasion. Just be sure to limit how frequently you eat such foods, and eat them in small portions.

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods.

Not all the nutrients and other substances in foods that contribute to good health have been identified, so eating a wide assortment of foods helps ensure that you get all of the disease-fighting potential that foods offer. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in a particular food.
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   Tips to help with loss weight

       I will give you a few suggestions to live by that are not short term solutions but long term rules.

1. Never eat in front of a TV or Newspaper

2. Only eat at a table with a plate and never eat out of a bag or serving dishes.

3. Always put everything away before you start to eat. No bags or serving dishes left out are allowed.

4. If you are hungry while watching TV you have to turn the TV off and put your healthy snack on a plate and eat at the table while doing nothing else.

5. Daily exercise is a must even if it is only a 20 minute walk.

6. Keep healthy snacks around to eat between meals such as an apple or orange. Small measured bags of whole wheat crackers or things like carrots are good to keep around. Greek yogurt which is around 140 calories is an extremely good snack.

7. Make sure you eat at least 3 small meals a day and a healthy snack between meals. Lots of water is helpful between meals and during the meal. Eat very slowly.

8. Keep a log of the food you are eating that is honest and complete. Have someone review the log regularly or email it to me for constructive comments.

If you follow these rules a slow maintained weight loss is obtainable but more importantly you will feel better and be healthier.
Exercise
In the recent JAMA study, they looked at 661,000 adults, over 14 years, and stratified them by their weekly exercise time, from those who did not exercise at all to those who worked out for 10 times the current recommendations (25 hours a week or more). The people who did not exercise at all were the highest risk of early death.

Surprisingly, however, those who exercised only a little (not meeting the current recommendations, but doing something), lowered their risk of premature death by 20 percent.

Those who exercised the recommended 150 minutes a week lowered their risk of early death by 31 percent.

So what about more exercise than the recommended amount?
 Here are also some surprising results. Those who exercised triple the recommended amount of time, 450 minutes per week (or a little more than an hour per day), lowered their risk the most, a whopping 39 percent.

Exercising beyond this 450 minutes (10 times or more than the recommended) did not see benefits beyond those who just exercised the 150 minutes. Those avid exercisers also did not decrease their risk of dying young.

What’s the bottom line?

Two things. First, make sure you exercise every day. It could lower the risk of premature death by 20 percent.

Second, if you want to benefit the most from exercise (and lowering your risk about 39 percent), try to get about a hour a day of exercise.