health websites
Merck Manuals (The Trusted Provider of Medical Information since 1899) - https://www.merckmanuals.com/
Merck Manuals Consumer Version - https://www.merckmanuals.com/home
About: The Merck Manuals are a comprehensive medical information source covering thousands of topics in all fields of medicine. They are offered as a free public service to health care professionals and the general public.
A.D.A.M. Medical Encyclopedia (MedlinePlus) - https://medlineplus.gov/encyclopedia.html
Cleveland Clinic Health Library - https://my.clevelandclinic.org/health
Complementary & Alternative Medicine Definitions - https://www.schoolofhealth.com/be-better/natural-health-definitions/
eatright.org | Health - https://www.eatright.org/
Everyday Health, Trusted Medical Information, Expert Health Advice, News, Tools, ... - https://www.everydayhealth.com/
FamilyDoctor, Trusted medical advice from the American Academy of Family Physicians - https://familydoctor.org/
Family Practice Notebook, a rapid access, point-of-care medical reference… - https://familydoctor.org/
Genetic Literacy Project (woke) - https://geneticliteracyproject.org/
Harvard Health - www.health.harvard.edu/
Health A to Z, NHS, UK - https://www.nhs.uk/conditions/
HealthDirect Symptom Checker (Australia) - https://www.healthdirect.gov.au/symptom-checker/tool?symptom=GNRC
Health.gov (Office of Disease Prevention & Health Promotion) - https://health.gov/
Healthgrades Health Library (browse comprehensive health info) - https://www.healthgrades.com/right-care/health-content-a-z
Healthline, Medical information and health advice you can trust - https://www.healthline.com/
Human Body Map (healthline) - https://www.healthline.com/human-body-maps
Informed Health, Independent & evidence-based - https://www.informedhealth.org/
Johns Hopkins Medicine, Health Information - https://www.hopkinsmedicine.org/health/
Live Healthily, Your Health Questions Answered - https://www.livehealthily.com/
MSD Manual, Consumer Version - https://www.msdmanuals.com/home
Mayo Clinic - www.mayoclinic.org/
MedicineNet, Health and Medical Information Produced by Doctors - https://www.medicinenet.com/
MedlinePlus, Health Information from the National Library of Medicine - https://medlineplus.gov/
MedPage Today, A Medical News Service - https://www.medpagetoday.com/
Today on MedScape, Latest Medical News, Clinical Trials, Guidelines - https://www.medscape.com/
NetDoctor (UK): Health Advice, Nutrition Tips, Trusted Medical Information - https://www.netdoctor.co.uk/
NHS (UK), Helping you take control of your health and wellbeing - https://www.nhs.uk/
OnHealth, by WebMD (Medical, Health, and Lifestyle Information) - https://www.onhealth.com/
OpenMD Health Search Engine - https://openmd.com/
Patient.info Symptom Checker, Health Information and Medicines Guide | Patient - https://patient.info/
PubMed - https://pubmed.ncbi.nlm.nih.gov/
Testing.com, News & Resources - https://www.testing.com/resources/
Tufts University, Friedman School of Nutrition Science & Policy - nutrition.tufts.edu/news
University Health News Free Guides - universityhealthnews.com/free-guides/
URMC Health Encyclopedia Search - https://www.urmc.rochester.edu/encyclopedia.aspx
VeryWell Health, Know more. Feel Better. - https://www.verywellhealth.com/
Veterans Health Library - https://www.veteranshealthlibrary.va.gov/
*WikEM, Point of Care Categories - https://wikem.org/wiki/Portal:Categories
*NOT to be trusted—claims (as does CDC) there is no cure for COVID! In reality, there are a multitude of natural remedies that can speed recovery, keep one out of the hospital, and actually save lives—most notably high-dosage Vitamin C, HCQ, and Ivermectin.
A helpful hint: Do NOT trust any US government agency, as they have shown us their corruption (pro-vaccine/anti-natural remedy) during 2020. I suggest Mayo Clinic, Tufts, Harvard, and Cleveland Clinic.
Merck Manuals Consumer Version - https://www.merckmanuals.com/home
About: The Merck Manuals are a comprehensive medical information source covering thousands of topics in all fields of medicine. They are offered as a free public service to health care professionals and the general public.
A.D.A.M. Medical Encyclopedia (MedlinePlus) - https://medlineplus.gov/encyclopedia.html
Cleveland Clinic Health Library - https://my.clevelandclinic.org/health
Complementary & Alternative Medicine Definitions - https://www.schoolofhealth.com/be-better/natural-health-definitions/
eatright.org | Health - https://www.eatright.org/
Everyday Health, Trusted Medical Information, Expert Health Advice, News, Tools, ... - https://www.everydayhealth.com/
FamilyDoctor, Trusted medical advice from the American Academy of Family Physicians - https://familydoctor.org/
Family Practice Notebook, a rapid access, point-of-care medical reference… - https://familydoctor.org/
Genetic Literacy Project (woke) - https://geneticliteracyproject.org/
Harvard Health - www.health.harvard.edu/
Health A to Z, NHS, UK - https://www.nhs.uk/conditions/
HealthDirect Symptom Checker (Australia) - https://www.healthdirect.gov.au/symptom-checker/tool?symptom=GNRC
Health.gov (Office of Disease Prevention & Health Promotion) - https://health.gov/
Healthgrades Health Library (browse comprehensive health info) - https://www.healthgrades.com/right-care/health-content-a-z
Healthline, Medical information and health advice you can trust - https://www.healthline.com/
Human Body Map (healthline) - https://www.healthline.com/human-body-maps
Informed Health, Independent & evidence-based - https://www.informedhealth.org/
Johns Hopkins Medicine, Health Information - https://www.hopkinsmedicine.org/health/
Live Healthily, Your Health Questions Answered - https://www.livehealthily.com/
MSD Manual, Consumer Version - https://www.msdmanuals.com/home
Mayo Clinic - www.mayoclinic.org/
MedicineNet, Health and Medical Information Produced by Doctors - https://www.medicinenet.com/
MedlinePlus, Health Information from the National Library of Medicine - https://medlineplus.gov/
MedPage Today, A Medical News Service - https://www.medpagetoday.com/
Today on MedScape, Latest Medical News, Clinical Trials, Guidelines - https://www.medscape.com/
NetDoctor (UK): Health Advice, Nutrition Tips, Trusted Medical Information - https://www.netdoctor.co.uk/
NHS (UK), Helping you take control of your health and wellbeing - https://www.nhs.uk/
OnHealth, by WebMD (Medical, Health, and Lifestyle Information) - https://www.onhealth.com/
OpenMD Health Search Engine - https://openmd.com/
Patient.info Symptom Checker, Health Information and Medicines Guide | Patient - https://patient.info/
PubMed - https://pubmed.ncbi.nlm.nih.gov/
Testing.com, News & Resources - https://www.testing.com/resources/
Tufts University, Friedman School of Nutrition Science & Policy - nutrition.tufts.edu/news
University Health News Free Guides - universityhealthnews.com/free-guides/
URMC Health Encyclopedia Search - https://www.urmc.rochester.edu/encyclopedia.aspx
VeryWell Health, Know more. Feel Better. - https://www.verywellhealth.com/
Veterans Health Library - https://www.veteranshealthlibrary.va.gov/
*WikEM, Point of Care Categories - https://wikem.org/wiki/Portal:Categories
*NOT to be trusted—claims (as does CDC) there is no cure for COVID! In reality, there are a multitude of natural remedies that can speed recovery, keep one out of the hospital, and actually save lives—most notably high-dosage Vitamin C, HCQ, and Ivermectin.
A helpful hint: Do NOT trust any US government agency, as they have shown us their corruption (pro-vaccine/anti-natural remedy) during 2020. I suggest Mayo Clinic, Tufts, Harvard, and Cleveland Clinic.
Preventive Health
Preventive:
adjective: designed or serving to prevent the occurrence of disease
preventive medical care
noun: as in precaution
a measure taken to preclude loss or injury
if people took the simple preventive of frequently washing their hands, the spread of germs could be greatly reduced
This lifestyle health approach centers around practices that focus on prevention, promotion, and maintenance of health and wellbeing, such as finding ways to boost your immunity and avoid illness.
Genetics is only a small indicator of future health risks; it may present a predisposition, but each of us is able to dramatically change our individual risks for the better.
The common illnesses of cancer, heart disease, diabetes, and chronic lung disease all have one thing in common: the impact of one’s lifestyle. Choices such as too little physical activity and poor eating habits can increase your risk of long-term health conditions. The CDC reports that practicing prevention can lower your healthcare costs. Americans spend upwards of $3.3 trillion on healthcare each year—90% of which arises from chronic physical and mental health conditions.
Here are some preventive measures we all can take for our health:
adjective: designed or serving to prevent the occurrence of disease
preventive medical care
noun: as in precaution
a measure taken to preclude loss or injury
if people took the simple preventive of frequently washing their hands, the spread of germs could be greatly reduced
This lifestyle health approach centers around practices that focus on prevention, promotion, and maintenance of health and wellbeing, such as finding ways to boost your immunity and avoid illness.
Genetics is only a small indicator of future health risks; it may present a predisposition, but each of us is able to dramatically change our individual risks for the better.
The common illnesses of cancer, heart disease, diabetes, and chronic lung disease all have one thing in common: the impact of one’s lifestyle. Choices such as too little physical activity and poor eating habits can increase your risk of long-term health conditions. The CDC reports that practicing prevention can lower your healthcare costs. Americans spend upwards of $3.3 trillion on healthcare each year—90% of which arises from chronic physical and mental health conditions.
Here are some preventive measures we all can take for our health:
- Health screenings that can detect chronic conditions and infections early so that you can get proper treatment and slow down the progression of disease. Lifetime Prevention Schedule Practice Guide 2023 (BC, Canada):https://www2.gov.bc.ca/assets/gov/health/about-bc-s-health-care-system/health-priorites/lifetime-prevention-schedule/lps-practice-guide-2023.pdf
- Seeing your doctor every year for a thorough exam.
- Choosing to eat a healthy diet decreases your risk of developing conditions like obesity and high cholesterol.
- The amount of stress in your life is critical to overall well-being; too much stress can cause headaches, upset stomach, chest pain, and decrease your ability to fight colds and infections.
- When you get enough sleep (about eight hours of sleep every day) and good quality rest, your overall state of mental, physical, and emotional health will improve.
- If you commit to a minimum of 30 minutes of exercise each day, you’ll get several benefits such as weight control, combating illness, and boosting your energy levels.
Websites:
The Barletta Declaration - https://www.dr-rath-foundation.org/the-barletta-declaration/
What is Preventive Healthcare @Wikipedia - https://en.wikipedia.org/wiki/Preventive_healthcare
The Barletta Declaration - https://www.dr-rath-foundation.org/the-barletta-declaration/
What is Preventive Healthcare @Wikipedia - https://en.wikipedia.org/wiki/Preventive_healthcare
Medications
Drugs.com (Find Drugs & Conditions) - https://www.drugs.com/
PDR Prescriber's Digital Reference - https://www.pdr.net/browse-by-drug-name
RX List, the Internet Drug Index for prescription drug information, interactions,... - https://www.rxlist.com/
SingleCare (mostly $selling but does have some helpful RX info) - https://www.singlecare.com/
PDR Prescriber's Digital Reference - https://www.pdr.net/browse-by-drug-name
RX List, the Internet Drug Index for prescription drug information, interactions,... - https://www.rxlist.com/
SingleCare (mostly $selling but does have some helpful RX info) - https://www.singlecare.com/
Determining Credibility of Online Medical Information*
- Analyze the source. Institutions such as Mayo Clinic (a nonprofit academic medical center) are nonprofit, publicly funded, or university-affiliated medical centers. As a general rule, one can consider information from these sources to be impartial and correct.
- Websites ending in ".gov" (government) or ".edu" (top level domain for education) tend to be the most credible.
- What information is offered? If a medical information website is telling the visitor to buy a specific product, it's likely not reliable.
- Is the information current? Always check for a publication date.
- Where did the information come from? Consider: What evidence does it provide? Is the evidence from a respectable, peer-reviewed medical publication? If the website provides studies as sources, do the studies back up the website author's claims?
- Why does this website exist? As a general rule, credible online medical resources inform, they do not diagnose; they may recommend treatments, but they do not sell medication. Informative articles from the Mayo Clinic, for example, exist to provide an objective understanding of a medical issue. If a website pushes a treatment or recommends self-diagnosis without a doctor present, beware!
Debunking Epoch Times Health Scams (there are lots of them!) here - https://healthfeedback.org/outlet/the-epoch-times/
Current Health Scams:
Traditional Chinese Medicine (TCM)
Qi Gong
Ayurvedic
Meditation (New Age)
Yoga (many links to Hinduism)
Chiropractic
Fasting (dangerous for the body!)
Most diets (Keto being the worst); if you MUST diet, choose the Mediterranean
Homeopathic (sugar pill)
Placebo - nonsense!
To be continued…
Health & nutrition topics
What is the Gut Microbiome?
https://www.vecteezy.com/members/buravleva_stock
The gut microbiome is made up of trillions of microorganisms and their genetic material that live in your intestinal tract. These microorganisms, mainly comprising bacteria, are involved in functions critical to your health and wellbeing. These bacteria live in your digestive system and play a key role in digesting food you eat, helping to absorb and synthesize nutrients. The gut microbiome affects the body from birth and throughout life by controlling the digestion of food, metabolism, body weight, the immune system, central nervous system and other bodily processes. The gut microbiome may affect brain health by producing brain chemicals and communicating with nerves that connect to the brain.
There are many ways to improve your gut microbiome, including:
There are many ways to improve your gut microbiome, including:
Read More
Eat the rainbow- Choose colorful fruits and vegetables and try to eat 30 different plants, nuts and seeds every week
Eat more fiber - (recommended 30g a day) High-fiber foods include legumes, beans and fruit
Eat fermented foods - kombucha, kefir, kimchi, tempeh, miso, natto, sauerkraut, raw cheese (Dr. Axe list here)
Limit intake of artificial sweeteners
Avoid processed foods - Cut back on salt and sugar, both of which seem to affect microbial diversity in the gut
Eat prebiotic-rich foods including artichokes, bananas, asparagus, oats and apples
Take a probiotic supplement
Eat whole grains
Eat more omega 3 - New research suggests a relationship between gut microbes, omega 3 and brain health
Eat foods rich in polyphenols (plant compounds found in red wine, green tea, dark chocolate, olive oil and whole grains)
Take antibiotics only when necessary
Eat more fiber - (recommended 30g a day) High-fiber foods include legumes, beans and fruit
Eat fermented foods - kombucha, kefir, kimchi, tempeh, miso, natto, sauerkraut, raw cheese (Dr. Axe list here)
Limit intake of artificial sweeteners
Avoid processed foods - Cut back on salt and sugar, both of which seem to affect microbial diversity in the gut
Eat prebiotic-rich foods including artichokes, bananas, asparagus, oats and apples
Take a probiotic supplement
Eat whole grains
Eat more omega 3 - New research suggests a relationship between gut microbes, omega 3 and brain health
Eat foods rich in polyphenols (plant compounds found in red wine, green tea, dark chocolate, olive oil and whole grains)
Take antibiotics only when necessary
Read Less
In simple terms, see here - https://www.medicalnewstoday.com/articles/307998
Why the Gut Microbiome is Crucial for Your Health - https://www.healthline.com/nutrition/gut-microbiome-and-health
Books/PDFs on the Gut Microbiome - https://www.pdfdrive.com/searchq=Gut+Microbiome&pagecount=&pubyear=&searchin=&em=
What is the Gut Microbiome @Everyday Health - https://www.everydayhealth.com/digestive-health/gut-microbiome/
Researchers have acknowledged for decades the connection between a healthy body and a healthy mind. Recent research is extending that link to draw a connection between oral health and Alzheimer’s disease and dementia.
A recent analysis led by National Institute on Aging (NIA) scientists suggests that the bacteria associated with periodontal disease that causes the chronic inflammation are also associated with the development of Alzheimer’s disease and related dementias, especially vascular dementia. The results were reported in the Journal of Alzheimer’s Disease.
For more information, see Alzheimer’s Association website - https://shorturl.at/EIPQU
Contaminated Ingredients to Avoid in your Pills:
- Titanium Dioxide
- Magnesium Stearate
- Carrageenan
- Silicon Dioxide
- Calcium Carbonate
- Glucose Syrup
- Sucrose
- Dextrose
- High Fructose Corn Syrup
- Chromium
- Cholecalciferol
- Soy
Overview of Diets
Personally, I do not recommend any diet. That said, if you feel you must find structure for your eating habits, I recommend the Mediterranean Diet (covered in detail in Nutrition Section).
Diet Reviews @Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
Personally, I do not recommend any diet. That said, if you feel you must find structure for your eating habits, I recommend the Mediterranean Diet (covered in detail in Nutrition Section).
Diet Reviews @Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
brain health
tips for brain health
Key Points:
- NUTRITION Eating healthy is good for your brain. Nourish your brain.
- HEART HEALTH To protect your brain, take care of your heart. A heart-healthy lifestyles reduces the risk of cognitive decline.
- BRAIN-HEALTHY HABITS Choose Brain-Healthy Habits
- SUPPLEMENTS Dietary supplements are not recommended for brain health.
- MUSIC Engage in music for better brain health.
- SOCIAL As we age, feeling connected + purpose in life = better brain health.
- SLEEP You need 7-8 hours sleep for better brain health.
- EXERCISE Keep your brain young by staying fit. As we age, an active lifestyle + regular exercise = better brain function
Websites:
Brain Health Network - https://brain.health/
Brain Health @Administration for Community Living - https://acl.gov/brain-health
Brain Health @National Institute on Aging - https://www.nia.nih.gov/health/topics/brain-health
Global Council on Brain Health @AARP (membership may be required) - https://www.aarp.org/health/brain-health/global-council-on-brain-health/
Healthy Brains @Cleveland Clinic - https://healthybrains.org/
Tools (assessment) @Comprehensive Center for Brain Health - https://umiamibrainhealth.org/tools/
alzheimer’s & dementia
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What is Alzheimer’s Disease?
Alzheimer's is a progressive neurodegenerative disorder affecting memory, thinking, and behavior. It is the most common cause of dementia, accounting for up to 70% of all cases. The disease is characterized by the accumulation of beta-amyloid plaques and tau protein tangles in the brain, leading to brain cell death and a progressive decline in cognitive function. Read More What is Alzheimer’s Disease? Alzheimer's is a progressive neurodegenerative disorder affecting memory, thinking, and behavior. It is the most common cause of dementia, accounting for up to 70% of all cases. The disease is characterized by the accumulation of beta-amyloid plaques and tau protein tangles in the brain, leading to brain cell death and a progressive decline in cognitive function. As the disease progresses, individuals with Alzheimer's may experience memory loss, difficulty with language and communication, mood and personality changes, and eventually lose their ability to perform daily activities. Currently, there is no cure for Alzheimer's disease, but treatments are available to manage symptoms and slow the progression of the disease. What are the symptoms of Alzheimer’s Disease? The symptoms of Alzheimer’s Disease can become much more debilitating than simple memory loss. According to the Mayo Clinic, people with Alzheimer’s may:
A combination of genetic, lifestyle, and environmental factors may cause the onset of Alzheimer’s. The exact cause is unknown, but scientists do know that Alzheimer’s coincides with the brain’s inability to function normally. Alzheimer’s may also be characterized by an increase in amyloid and tau protein buildup within the brain; though this is a symptom of Alzheimer’s, it has not been proven to cause the disease. Read Less
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Websites & Articles:
Alzheimer’s Association - https://www.alz.org/
Preventing Alzheimer’s Disease: What Do We Know? - https://www.nia.nih.gov/health/preventing-alzheimers-disease-what-do-we-know
Alzheimer’s Association - https://www.alz.org/
Preventing Alzheimer’s Disease: What Do We Know? - https://www.nia.nih.gov/health/preventing-alzheimers-disease-what-do-we-know
elements of health
Photo by sydney Rae @Unsplash
Like the other aspects of a well-balanced life, health consists of a daily consistency of activities, including:
Proper nutrition
Eat from the 5 food groups:
Eat the Rainbow - see Eat the Rainbow Section below.
Avoid too much fat, saturated fat, and cholesterol.
Avoid too much sugar and sodium.
Limit processed foods (ex: cold cuts, etc.).
Drink several glasses of water daily—more during hot weather.
Add fresh fruit (grapes, berries, etc.) for more flavor. Tea is nice for cold weather and can take many forms/flavors.
Article here, “Water: How much should you drink every day?” - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Exercise - See Exercise Section below.
Maintain ideal weight - See BMI Calculators below
Get adequate sleep (7-8 hours)
Link to a handy Sleep Calculator - sleep-calculator.com/
Other Elements:
Fresh air - Open windows to let fresh air into your home when possible. Get outside when the weather allows.
Sunlight - Aim for 10-15 min. on sunny days (boosts mood & immunity)—more if you live in a northern climate. Otherwise, take a Vitamin D supplement along with K2, Zinc & Magnesium.
Periodic rest (The Lord's Sabbath is a day of rest)
Control stress, with a variety of methods such as exercise, walks in nature, trust in God, Christian prayer & meditation, spa, etc.
Abstain from harmful and addictive substances such as alcohol, cigarettes, and drugs (if you do drink, maximum1 drink per day).
Laughter takes our mind off our troubles, helps us put things in perspective, and more.
Social connection provides many physical and mental health benefits (according to psychiatry)
Take a vacation several times a year (even a short trip will shake up your status quo).
Proper nutrition
Eat from the 5 food groups:
- Fruit - choose a variety of colors
- Vegetables - choose a variety of colors
- Protein - meat, fish, poultry, nuts, and beans
- Grains - rice, buckwheat, quinoa, etc.
- Dairy - milk, cheese, yogurt, etc.
Eat the Rainbow - see Eat the Rainbow Section below.
Avoid too much fat, saturated fat, and cholesterol.
Avoid too much sugar and sodium.
Limit processed foods (ex: cold cuts, etc.).
Drink several glasses of water daily—more during hot weather.
Add fresh fruit (grapes, berries, etc.) for more flavor. Tea is nice for cold weather and can take many forms/flavors.
Article here, “Water: How much should you drink every day?” - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Exercise - See Exercise Section below.
Maintain ideal weight - See BMI Calculators below
Get adequate sleep (7-8 hours)
Link to a handy Sleep Calculator - sleep-calculator.com/
Other Elements:
Fresh air - Open windows to let fresh air into your home when possible. Get outside when the weather allows.
Sunlight - Aim for 10-15 min. on sunny days (boosts mood & immunity)—more if you live in a northern climate. Otherwise, take a Vitamin D supplement along with K2, Zinc & Magnesium.
Periodic rest (The Lord's Sabbath is a day of rest)
Control stress, with a variety of methods such as exercise, walks in nature, trust in God, Christian prayer & meditation, spa, etc.
Abstain from harmful and addictive substances such as alcohol, cigarettes, and drugs (if you do drink, maximum1 drink per day).
Laughter takes our mind off our troubles, helps us put things in perspective, and more.
Social connection provides many physical and mental health benefits (according to psychiatry)
Take a vacation several times a year (even a short trip will shake up your status quo).
my healthfinder
trusted information to help your family stay healthy
https://health.gov/myhealthfinder
https://health.gov/myhealthfinder
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Make sure your family is up-to-date on preventative services:
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Unsplash Photo by Brooke Lark
natural health
What is Integrative Medicine?
Using natural healing methods, integrative medicine focuses on you as a whole person (mind, body, and spirit), and not just your illness or disease. While it seeks to determine the underlying cause of your symptoms or condition, it also takes into account diet, exercise, sleep habits, stress, and other lifestyle factors. It brings together conventional healthcare approaches (like medication and psychotherapy) and complementary therapies (like acupuncture and yoga). In this way, integrative medicine “integrates” (combines) all aspects of your well-being to achieve optimal health and healing.
More from Cleveland Clinic here:
https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
Using natural healing methods, integrative medicine focuses on you as a whole person (mind, body, and spirit), and not just your illness or disease. While it seeks to determine the underlying cause of your symptoms or condition, it also takes into account diet, exercise, sleep habits, stress, and other lifestyle factors. It brings together conventional healthcare approaches (like medication and psychotherapy) and complementary therapies (like acupuncture and yoga). In this way, integrative medicine “integrates” (combines) all aspects of your well-being to achieve optimal health and healing.
More from Cleveland Clinic here:
https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
What is Holistic Medicine?
Holistic medicine is an all-encompassing term for all alternative and complementary medicine practices. The word holistic is defined as exploring all aspects of a whole entity in a comprehensive way. Holistic medicine focuses on treating physical, mental, emotional, and spiritual health to achieve improved health outcomes.
Read More
Holistic medicine is an all-encompassing term for all alternative and complementary medicine practices. The word holistic is defined as exploring all aspects of a whole entity in a comprehensive way. Holistic medicine focuses on treating physical, mental, emotional, and spiritual health to achieve improved health outcomes.
Read More
Holistic medicine is an all-encompassing term for all alternative and complementary medicine practices. The word holistic is defined as exploring all aspects of a whole entity in a comprehensive way. Holistic medicine focuses on treating physical, mental, emotional, and spiritual health to achieve improved health outcomes.
Some commonly practiced examples of holistic medicine include:
What is the difference between holistic and integrative medicine?
Integrative medicine is a form of holistic medicine. Based on treating a person as a whole, all forms of holistic medicine aim to improve a person’s health in a wide variety of aspects.
Some commonly practiced examples of holistic medicine include:
- Mindfulness meditation
- Homeopathy
- Yoga and Tai Chi
- Chiropractic care
- Massage therapy
- Acupuncture
- Integrated functional medicine
What is the difference between holistic and integrative medicine?
Integrative medicine is a form of holistic medicine. Based on treating a person as a whole, all forms of holistic medicine aim to improve a person’s health in a wide variety of aspects.
Read Less
Most natural medicines can be used alongside conventional medicine (Complementary Medicine).
Read More
Read More
Most natural medicines can be used alongside conventional medicine (Complementary Medicine).
Some reasons natural medicine is gaining popularity:
Complementary vs. Alternative:
If a non-mainstream approach is used together with conventional medicine, it’s considered “complementary.” These may be nutritional (e.g., special diets, dietary supplements, herbs, and probiotics); psychological (e.g., mindfulness); or physical (e.g., massage, spinal manipulation). See Chart below.
If a non-mainstream approach is used in place of conventional medicine, it’s considered “alternative.” See this site for Alternative Therapy examples and more information, https://www.verywellmind.com/alternative-therapies-types-and-uses-5207962
Most people who use non-mainstream approaches also use conventional health care.
Some reasons natural medicine is gaining popularity:
- A growing disillusionment with drugs and conventional medicine
- Increasing concern regarding the practices of "Big Pharma" and their research methods
- A desire for medicines derived from nature which do not contain toxic or synthetic chemicals
- A holistic (whole person) approach
- Patients are able to look after their own health, maintain wellness, and prevent disease.
Complementary vs. Alternative:
If a non-mainstream approach is used together with conventional medicine, it’s considered “complementary.” These may be nutritional (e.g., special diets, dietary supplements, herbs, and probiotics); psychological (e.g., mindfulness); or physical (e.g., massage, spinal manipulation). See Chart below.
If a non-mainstream approach is used in place of conventional medicine, it’s considered “alternative.” See this site for Alternative Therapy examples and more information, https://www.verywellmind.com/alternative-therapies-types-and-uses-5207962
Most people who use non-mainstream approaches also use conventional health care.
Examples of complementary health approaches that fall within the categories: Psychological, Physical, and Nutritional (NCCIH)
Read Less
natural health websites
Balanced Living by Dr. Weil - https://www.drweil.com/health-wellness/balanced-living/
Bel Marra Health*$ - https://www.belmarrahealth.com/blog/
Green Med Info, The Science of Natural Healing*$ - https://greenmedinfo.com/
Johns Hopkins Herbal Medicine - https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine
Institute for Natural Medicine - https://naturemed.org/
Institute for Natural Medicine, Natural Health e-library - https://naturemed.org/natural-health-e-library/natural-health-solutions/
Integrative Medicine at Cleveland Clinic - https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
IM & Health at Mayo - https://www.mayoclinic.org/departments-centers/integrative-medicine-health/sections/overview/ovc-20464567
Joy Bauer’s Food Cures - https://joybauer.com/food-cures/
Dr. Sina McCullough (blog) - https://www.drsinamccullough.com/blog
Dr. Sina McCullough articles in The Epoch Times - https://www.theepochtimes.com/author-sina-mccullough
Nature Medicine (subscription required for full content) - https://www.nature.com/nm/
Natural Medicine Journal - https://www.naturalmedicinejournal.com/
Natural Medicines Advisor - https://natmed-advisor.therapeuticresearch.com/en/Home/NMC?referer=kaiser/intranet.urls
National Center for Complementary and Integrative Health - https://www.nccih.nih.gov/
Nutrition Stripped, Articles - https://nutritionstripped.com/articles/
The Practical Herbalist Herbal Encyclopedia - https://thepracticalherbalist.com/herbalism/advanced-herbalism/herbal-encyclopedia/
Preventative Medicine Research Institute - https://pmri.org/
True Relaxations, Natural Medicine* - https://www.truerelaxations.com/category/healthandwellbeing/natural-medicine/
Andrew Weil, M.D. | Integrative Medicine & Healthy Living - https://www.drweil.com/
*Note:
Many of these natural health sites promote New Age, Buddhist, Hindu, and other false religions under the guise of "health". Christians—use proper discernment; if something is not aligned with Biblical theology, just say no. Also, do some extra research on each new product you intend to take, to ensure safety. You may wish to ask your doctor, check out negative drug interactions, learn how to properly take herbs and supplements, dangers of overdose, etc.
$Note: Many of these natural health sites are selling products—most often supplements. Be wary of these sites, as they will easily misinform to sell their merchandise.
natural remedies
What is Homeopathic Medicine?
Homeopathy focuses on overcoming the body's ailments with natural options. Its approach is holistic, which means viewing each individual as a whole, rather than looking solely at their imbalance. Homeopathy is a belief that the body has an innate ability to heal itself with a little support.
Natural Remedy Websites
Photo by lil artsy @Pexels
Herbs
A Guide to Herbal Remedies (featuring safety) - https://medlineplus.gov/ency/patientinstructions/000868.htm
A-Z List of Herbs (for ID purposes/sales site) - https://www.herbalhaven.com/collections/a-z-of-herbs
Ailments, Natural Remedies A-Z (crowdsourced) - https://www.earthclinic.com/ailments.html
Herbs & Supplements @MedlinePlus - https://medlineplus.gov/druginfo/herb_All.html
Herbs at a Glance (NIH) - https://www.nccih.nih.gov/health/herbsataglance
List of Plants used in Herbalism (Wikipedia) - https://en.wikipedia.org/wiki/List_of_plants_used_in_herbalism
NatMed@ Kaiser) - https://natmed-advisor.therapeuticresearch.com/en/Home/NMC?referer=kaiser/intranet.urls
Guide to Common Medicinal Herbs (use Search Encyclopedia for more):
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=1169
Find a Herbal Remedy @SAGA Health:
https://www.saga.co.uk/magazine/health-wellbeing/treatments/herbal-remedies/a-z-herbal-remedies
Natural Cures
AllRemedies Natural Home Remedies, Search (US) - https://allremedies.com/search/?q=
Consumer Reports Guide to Natural Cures - https://www.consumerreports.org/alternative-medicine/guide-to-natural-cures-alternative-medicine/
About Herbs, Botanicals & Other Products - https://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs
Healing Foods & Natural Remedies (PDF) - https://shorturl.at/fiwK9
Healing from Home Remedies - http://www.healing-from-home-remedies.com/
Herbal Medicine Index - https://herbalismcourse.com/herbal-medicine-index/
Herbs, Vitamins & Supplements - https://www.urmc.rochester.edu/encyclopedia/collection.aspx?subtopicid=3602
Home Remedies & Natural Treatments (India) - https://www.homenaturalcures.com/
Natural Health Research Discovery @GMI (some content subscription-🔐) - https://greenmedinfo.com/greenmed/display/keyword
50 Natural Remedies that Really Work - https://www.thehealthy.com/alternative-medicine/natural-remedies-that-really-work/
35 All-time Natural Remedies - https://www.prevention.com/health/a20477585/35-all-time-favorite-natural-remedies/
30 Old-Time Home Remedies that Actually Work - https://www.readersdigest.ca/health/healthy-living/old-time-home-remedies/
Top 8 Home Remedies, Index (US) - https://www.top8homeremedies.com/home-remedies/
Top 10 Home Remedies, Index - https://www.top10homeremedies.com/index-page
Wellness Mama, Natural Remedies - https://wellnessmama.com/remedies/
Note: Treat these websites with extreme caution. It never hurts to try healthy herbs and spices, but always check first with a reputable doctor or website.
Natural Home Remedies
Section in Progress
Section in Progress
Honey has natural antibiotic qualities. https://www.webmd.com/a-to-z-guides/manuka-honey-medicinal-uses#1-1 |
Olive oil can help relieve arthritis pain.
https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/olive-oil-benefits-arthritis |
Mint is a calming herb that people have used for thousands of years to help soothe an upset stomach or indigestion.
https://www.medicalnewstoday.com/articles/275944#possible-benefits |
Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process.
https://draxe.com/nutrition/health-benefits-cinnamon/ |
Tea
Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease. https://shorturl.at/evBF4 
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Ginger
Gingerol is the main bioactive compound in ginger and is responsible for many of ginger’s medicinal properties. Gingerol has powerful anti-inflammatory and antioxidant effects, according to research. Ginger’s antimicrobial properties could make it useful for fighting bacterial and fungal infections.
https://www.healthline.com/nutrition/11-proven-benefits-of-ginger |
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Moringa
Moringa oleifera is a tree with antioxidant and anti-inflammatory properties. Its health benefits may range from speeding up wound healing to managing blood glucose. Called a “wonder plant” by some, moringa is available in powder form, in capsules and gummies, and as a tea. https://www.medicalnewstoday.com/articles/319916 |
Natural Remedies, Misc. (various sources, unproven)
Eating red grapes is a promising way to cut your Alzheimer’s risk. A chemical in the skin, resveratrol, is a powerful antioxidant. Grapes also protect against diabetes and cancer.
my natural health remedies
Honey & Cinnamon for Respiratory Distress
Pour some pure honey into a tablespoon and sprinkle on some Ceylon cinnamon. This usually helps when I have the sniffles, cough, or feel I may be coming down with an ailment.
Honey & Lemon for Sore Throat
An old-fashioned, tried & true remedy!
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Ginger for Nausea
Whenever your stomach feels upset or you feel like vomiting, take some ginger (fresh, dried, or crystallized); it always works for me!
Jewel Weed
The gel from stems can be used to treat the discomfort of poison ivy/poison oak. |
Mint for breath freshener
Aloe Vera Gel for Sunburn
Another of my go-to remedies. Whenever I accidentally overdo the sun, I rub some gel from an aloe vera leaf (pictured above/purchase at your local supermarket) over the areas. It provides a cooling sensation and alleviates the burn. The best thing to do is use sunscreen (SPF 30+) on your face/body, which I do. Having skin that burns very easily, I still find use for this remedy. Remember to store the cut leaf sections in an airtight container in the refrigerator; they will last several weeks this way.
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MY COVID REMEDY ARSENAL
Treatments and potential cures for COVID and later variants*
Read More
Treatments and potential cures for COVID and later variants*
General behaviors
*Notes: There are no guarantees as to the efficacy of the above. However, they are generally healthy substances and behaviors and will not hurt! Many ideas taken from The Epoch Times, Natural Remedy suggestions.
- Vitamin C - IMPORTANT: take a high dosage at FIRST signs of COVID (up to3,000 MG)
- Vitamin D3, 2000 IU (50 mcg) + Vitamin K2 + Magnesium + Zinc (take Vitamin D3, K2 & Magnesium together for maximum Vitamin D absorption)
- HCQ - can be ordered online at https://pharmacious.com/
- Quercetin - important natural supplement for immunity
- Ivermectin (if you can find it) - Note I did not try to procure, although it has been proven to be a safe & effective remedy
- Xylitol nasal spray - helpful, as the virus initiates in the sinuses
- Black Seed Oil (beware—it tastes horrible)
- Melatonin, (up to 3mg.; take only before bedtime, as it causes drowsiness)
- Moringa tea
- Organic Marshmallow Root
- Licorice Root (dried cut root)
- Lemon Balm Leaf, organic
- Purslane Herb
- Curcumin (also, Turmeric - root or powder)
- Wild Harvested Bei Mu (Zhe), Fritillary (Fritillaria Thunbergi)
General behaviors
- Get lots of sleep
- Take it easy, reduce stress, stay home
- Get some fresh air and sunshine if possible
- Drink a lot of fluids, including water and teas (with above healthy herbs—marshmallow & licorice root, lemon balm & purslane)
- take aspirin for fever reduction
*Notes: There are no guarantees as to the efficacy of the above. However, they are generally healthy substances and behaviors and will not hurt! Many ideas taken from The Epoch Times, Natural Remedy suggestions.
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immune system care
Websites
How to boost your immune system, Harvard Health - https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Nutrition and Immunity - https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
alternative medicine - a christian perspective
Complementary and alternative medicine are often rooted in Eastern religion and mysticism. You will notice the underlying goal of treatment is often to achieve a balance in the flow of "vital energy" by various means. A good example of this Traditional Chinese Medicine (TCM). This is prevalent in The Epoch Times, as they are based upon the false religion Falun Gong. Remember to delve further into each natural remedy to ascertain its religious roots (are there spiritual dangers involved?), its safety, and if it has a scientific basis.
See more about this topic here - https://www.cmf.org.uk/resources/publications/content/?context=article&id=1124
See more about this topic here - https://www.cmf.org.uk/resources/publications/content/?context=article&id=1124
Other helpful websites regarding Christianity and alternative medicine:
Alternative Medicine, A Christian Perspective (Probe for Answers) - https://probe.org/alternative-medicine/
Should a Christian consider alternative medicine? (Got Questions) - https://www.gotquestions.org/alternative-medicine.html
aromatherapy
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Regarding this practice, I cannot prove any actual health benefits. However, I can attest that certain aromas are mood-lifters, similar to perfume (these are all-natural and therefore healthier).
Try enjoying various fragrances depending upon the season. For example: Pleasing autumn aromas include cinnamon and pecan; spice up winter and holidays with pine scents; and, for warm weather, try florals. In this section, I'll share some hints and tips for enjoying fragrance. 
Making EO Rollerball Fragrance
Pick 3 essential oils you like (or think you may like), mix them together with a carrier (base) oil like coconut (my favorite) or almond oil, and pour into a roller bottle. A helpful ratio for blends is 30/50/20 ratio: 30% for your base note 50% middle, and 20% top. Carrier Oil Base Dilution Chart 
Your base oil is usually a warm or earthy oil (ex: vanilla, sandalwood, yang-ylang). Middle notes make up the widest variety of fragrances; some examples are cinnamon, lavender, etc. Top notes evaporate quickly but can be very strong, such as lemon, orange, and mint. NOW Foods Essential Oil Chart online:
https://www.nowfoods.com/healthy-living/articles/essential-oil-chart PDF: 
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Essential Oils Benefits and Uses Chart PDF:
A Beginner's Guide to Essential Oils, PDF:
Plant Therapy Fragrance Wheel
For explanation of wheel, click on image
Plant Therapy Resource Center: https://www.planttherapy.com/resource-center Plant Therapy Fragrance Wheel PDF:
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How to Make Your Own Perfume @WikiHow - https://www.wikihow.com/Make-Perfume
How to Make Your Own Perfume Infographic - https://www.fix.com/blog/learn-how-to-make-diy-perfume/
Aromatherapy Websites:
Aromaweb - https://www.aromaweb.com/
Introduction to roll-on blends - https://sedonaaromatics.com/how-to-make-an-aromatherapy-roll-on-blend/
first aid
heart attack & Cardiac arrest symptoms
heart attack symptoms
For more information, visit American Heart Association - https://www.heart.org/en/
Some heart attacks are sudden and intense, but most of them start slowly, with mild pain or discomfort. Here are signs that can mean a heart attack is happening:
- Chest Discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
- Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
- Shortness of breath. This feeling often comes along with chest discomfort. But it can also occur without chest discomfort.
- Other Signs may include breaking out in a cold sweat, nausea or lightheadedness.
Common Heart Attack Warning Signs infographic (click on image above for website) & PDF:
| heart_attack_warning_signs_infographic.pdf |
Heart Attack Signs in Women
As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms—particularly shortness of breath, nausea/vomiting, and back or jaw pain.
Know these 7 commonly missed warning signs of Silent Heart Attacks:
As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms—particularly shortness of breath, nausea/vomiting, and back or jaw pain.
- Uncomfortable pressure, squeezing, fullness, or pain in the center of your chest that lasts more than a few minutes, or goes away and comes back.
- Pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
- Shortness of breath with or without chest discomfort.
- Other signs such as breaking out in a cold sweat, nausea, or lightheadedness.
Know these 7 commonly missed warning signs of Silent Heart Attacks:
- Shortness of breath
- Weakness
- Dizziness
- Nausea or vomiting
- Unusual fatigue
- Indigestion
- Unexplained pain in the back, jaw, or elsewhere
How to Survive a Heart Attack when alone:
to be advised
to be advised
cardiac arrest symptoms
Cardiac arrest can strike without warning
Do you suspect someone is experiencing cardiac arrest? The signs are:
What to do - https://www.heart.org/en/health-topics/cardiac-arrest/emergency-treatment-of-cardiac-arrest
Do you suspect someone is experiencing cardiac arrest? The signs are:
- Sudden loss of responsiveness. The person doesn’t respond, even if you tap them hard on the shoulders or ask loudly if they're OK. The person doesn’t move, speak, blink or otherwise react.
- No normal breathing. The person isn’t breathing or is only gasping for air.
What to do - https://www.heart.org/en/health-topics/cardiac-arrest/emergency-treatment-of-cardiac-arrest
stroke symptoms
stroke symptoms
For more information, visit
https://www.stroke.org/en/about-stroke/stroke-symptoms
https://www.stroke.org/en/about-stroke/stroke-symptoms
Stroke Symptoms - Spot a Stroke F.A.S.T.
FACE DROOPING
Does one side of the face droop or is it numb? Ask the person to smile.
ARM WEAKNESS
Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
SPEECH DIFFICULTY
Is speech slurred, are they unable to speak, or are they hard to understand? Ask the person to repeat a simple sentence, like "the sky is blue." Is the sentence repeated correctly?
TIME TO CALL 911
If the person shows any of these symptoms, even if the symptoms go away, call 911 and get them to the hospital immediately.
FACE DROOPING
Does one side of the face droop or is it numb? Ask the person to smile.
ARM WEAKNESS
Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
SPEECH DIFFICULTY
Is speech slurred, are they unable to speak, or are they hard to understand? Ask the person to repeat a simple sentence, like "the sky is blue." Is the sentence repeated correctly?
TIME TO CALL 911
If the person shows any of these symptoms, even if the symptoms go away, call 911 and get them to the hospital immediately.
safety & disaster tips
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About the American Red Cross:
"The American Red Cross shelters, feeds and provides comfort to victims of disasters; supplies about 40% of the nation's blood; teaches skills that save lives; distributes international humanitarian aid; and supports veterans, military members and their families. The Red Cross is a nonprofit organization that depends on volunteers and the generosity of the American public to deliver its mission."
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red cross emergency app
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CPR
Learn Hands-Only CPR
Hands-Only CPR consists of two easy steps:
For a visual comparison of Hands-Only CPR vs. Conventional CPR, view the CPR Guide Infographic (PDF).
Hands-Only CPR Videos here - https://cpr.heart.org/en/cpr-courses-and-kits/hands-only-cpr
Poster Here:
https://www.redcross.org/content/dam/redcross/atg/PDF_s/ConsciousChokingPoster_EN.pdf
- Call 9-1-1 (or send someone to do that)
- Push hard and fast in the center of the chest
For a visual comparison of Hands-Only CPR vs. Conventional CPR, view the CPR Guide Infographic (PDF).
Hands-Only CPR Videos here - https://cpr.heart.org/en/cpr-courses-and-kits/hands-only-cpr
Poster Here:
https://www.redcross.org/content/dam/redcross/atg/PDF_s/ConsciousChokingPoster_EN.pdf
first aid for choking
The best way to dislodge an obstruction is the Heimlich Maneuver. And if you're alone, you can perform the Self-Heimlich.
Click on picture for PDF
Here's how you can save your life with the Self-Heimlich:
Even though you won't be able to speak when you're choking, call 911 (or text to 911) so help is on the way if needed. Then take action to dislodge the obstruction.
- Position yourself behind a chair or on the edge of a table.
- Press your abdomen (the same area you'd place your fist on another person) against a table or chair with quick inward and upward thrusts.
- Repeat until the object is dislodged.
How to perform the Heimlich Maneuver on yourself, with illustrations:
https://www.wikihow.com/Perform-the-Heimlich-Maneuver-on-Yourself
The Flake maneuver for choking when alone (discovered many years ago, preserved and posted here).
The Flake Maneuver for Choking when Alone
Food & nutrition
Photo by Alexandr Podvalny @unsplash
eat healthy with myplate
mediterranean diet
Photo by Brooke Lark @Unsplash
Healthy Eating with the Mediterranean Diet Pyramid - oldwayspt.org
High-Resolution Food Pyramid PDF here:
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The Mediterranean Diet Brochure PDF:
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Mediterranean Diet @Harvard T.H. Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/
anti-inflammatory diet
What is Inflammation?
Inflammation is the normal response of your immune system to injury, illness, or other harm. If you have an infection, wound, tissue damage, or buildup of toxins in your body, your immune system will respond and be triggered to deal with it. Without inflammation, your injuries wouldn’t be able to heal.
Chronic inflammation occurs if this process continues for too long, making it harder for the body to heal. This often leads to chronic pain. There are other health conditions related to chronic inflammation, including:
Inflammation is the normal response of your immune system to injury, illness, or other harm. If you have an infection, wound, tissue damage, or buildup of toxins in your body, your immune system will respond and be triggered to deal with it. Without inflammation, your injuries wouldn’t be able to heal.
Chronic inflammation occurs if this process continues for too long, making it harder for the body to heal. This often leads to chronic pain. There are other health conditions related to chronic inflammation, including:
- Arthritis (Osteoarthritis and Rheumatoid arthritis)
- Diabetes
- Heart disease (High blood pressure, coronary heart disease, peripheral artery disease)
- Some cancers (i.e., colon, pancreatic, and liver cancers)
Dr. Weil's Anti-Inflammatory Diet:
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-diet/
Dr. Weil's Interactive Anti-Inflammatory Food Pyramid:
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-diet/
Dr. Weil's Interactive Anti-Inflammatory Food Pyramid:
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/
Anti-Inflammatory Diet @Harvard T.H. Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/
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Anti-Inflammatory Foods PDF:
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misc. nutrition
Food Pyramids:
A collection of food pyramids from around the world - https://food-pyramid.org/category/food-guide-pyramids/
Healthy Eating Pyramid by Harvard TH Chan - https://food-pyramid.org/category/food-guide-pyramids/
Other:
Dr. Joel Fuhrman Beginner's Guide to the Nutritarian Diet - https://www.drfuhrman.com/blog/210/beginners-guide
Dr. Joel Fuhrman’s “Dietary Protocols to Maximize Disease Reversal and Long-Term Safety”:
https://www.drfuhrman.com/contentimage.ashx/65m12vcixnbh5n98z3hgwd/AJLM580971_REV2.pdf
Food @eartight.org (Academy of Nutrition & Dietetics) - https://www.eatright.org/
The Nutrition Source by Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/
Optimum Nutrient Recommendations - https://nutritionfacts.org/optimum-nutrient-recommendations/
Produce for Better Health Foundation - https://fruitsandveggies.org/stories/about-produce-for-better-health-foundation/
PBH have a plant - https://fruitsandveggies.org/
Nutrition Search API (Demo) - https://developer.edamam.com/edamam-recipe-api
A collection of food pyramids from around the world - https://food-pyramid.org/category/food-guide-pyramids/
Healthy Eating Pyramid by Harvard TH Chan - https://food-pyramid.org/category/food-guide-pyramids/
Other:
Dr. Joel Fuhrman Beginner's Guide to the Nutritarian Diet - https://www.drfuhrman.com/blog/210/beginners-guide
Dr. Joel Fuhrman’s “Dietary Protocols to Maximize Disease Reversal and Long-Term Safety”:
https://www.drfuhrman.com/contentimage.ashx/65m12vcixnbh5n98z3hgwd/AJLM580971_REV2.pdf
Food @eartight.org (Academy of Nutrition & Dietetics) - https://www.eatright.org/
The Nutrition Source by Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/
Optimum Nutrient Recommendations - https://nutritionfacts.org/optimum-nutrient-recommendations/
Produce for Better Health Foundation - https://fruitsandveggies.org/stories/about-produce-for-better-health-foundation/
PBH have a plant - https://fruitsandveggies.org/
Nutrition Search API (Demo) - https://developer.edamam.com/edamam-recipe-api
What is a whole food diet?
A whole food diet consists of unprocessed or unrefined food including grains, nuts, seeds, fruit, and vegetables.
How are whole foods different from organic foods? Whole foods have little to no preservatives or additives; organic food, on the other hand, is grown or raised without the use of pesticides, growth hormones, or bio-engineering.
A whole food diet consists of unprocessed or unrefined food including grains, nuts, seeds, fruit, and vegetables.
How are whole foods different from organic foods? Whole foods have little to no preservatives or additives; organic food, on the other hand, is grown or raised without the use of pesticides, growth hormones, or bio-engineering.
Read More
Whole food diet benefits: weight loss (they contain fewer calories than processed food); lower blood sugar levels; improve digestion; and reduce muscle pain. In addition to better health and greater strength, you’ll feel happier and have more energy.
Key nutrients help fight against nutritional deficiencies and chronic disease. Also referred to as “clean eating,” a whole foods diet is based on legumes, nuts and seeds, whole grains, colorful fruits and a variety of vegetables that can reduce risk of diabetes, cancer, heart disease, arthritis, depression, and Alzheimer’s. Unprocessed (“whole”) foods retain the good components which may be removed upon processing. Whole foods often have higher levels of vitamins, minerals, antioxidants, good fats, fiber, and phytochemicals.
Key nutrients help fight against nutritional deficiencies and chronic disease. Also referred to as “clean eating,” a whole foods diet is based on legumes, nuts and seeds, whole grains, colorful fruits and a variety of vegetables that can reduce risk of diabetes, cancer, heart disease, arthritis, depression, and Alzheimer’s. Unprocessed (“whole”) foods retain the good components which may be removed upon processing. Whole foods often have higher levels of vitamins, minerals, antioxidants, good fats, fiber, and phytochemicals.
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eat the rainbow
Fruit and vegetables fall into five different color categories: red, purple/blue, orange/yellow, green, and white/brown.
Read More
Read More
Each color has unique disease-fighting chemicals called phytochemicals, which give fruits and vegetables their vibrant color and some of their health properties.
RED
Red fruits and vegetables get their color from the natural plant pigment lycopene, a powerful antioxidant that can help reduce the risk of cancer and keep the heart healthy.
Sources include:
tomatoes, red bell peppers, radishes, strawberries, rhubarb, cherries, red grapes, raspberries, watermelon, red apples, chillies
PURPLE /BLUE
The plant pigment anthocyanin gives blue/purple fruits and vegetables their distinctive color. Anthocyanin also has antioxidant properties to protect cells from damage, and can help reduce the risk of cancer, stroke and heart disease.
Sources include:
beetroot, red cabbage, blackberries, purple grapes, plums
ORANGE/YELLOW
Carotenoids give this group their vibrant color. A well-known carotenoid called betacarotene (B-carotene) is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.
Sources include:
carrots, lemons, pumpkin, butternut, pineapple, mango, corn, oranges, squash, peaches, nectarines, apricots
GREEN
Green vegetables contain a range of phytochemicals including carotenoids, indoles, and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.
Sources include:
spinach, asparagus, avocado, broccoli, peas, green beans, green apples, limes, kiwifruit, lettuce, cabbage, celery, green bell peppers
BROWN/WHITE
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.
Sources include:
cauliflower, brown pears, mushrooms, white peaches, garlic, potatoes, sweet potatoes, dates, onions, ginger, parsnips, turnips
RED
Red fruits and vegetables get their color from the natural plant pigment lycopene, a powerful antioxidant that can help reduce the risk of cancer and keep the heart healthy.
Sources include:
tomatoes, red bell peppers, radishes, strawberries, rhubarb, cherries, red grapes, raspberries, watermelon, red apples, chillies
PURPLE /BLUE
The plant pigment anthocyanin gives blue/purple fruits and vegetables their distinctive color. Anthocyanin also has antioxidant properties to protect cells from damage, and can help reduce the risk of cancer, stroke and heart disease.
Sources include:
beetroot, red cabbage, blackberries, purple grapes, plums
ORANGE/YELLOW
Carotenoids give this group their vibrant color. A well-known carotenoid called betacarotene (B-carotene) is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.
Sources include:
carrots, lemons, pumpkin, butternut, pineapple, mango, corn, oranges, squash, peaches, nectarines, apricots
GREEN
Green vegetables contain a range of phytochemicals including carotenoids, indoles, and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.
Sources include:
spinach, asparagus, avocado, broccoli, peas, green beans, green apples, limes, kiwifruit, lettuce, cabbage, celery, green bell peppers
BROWN/WHITE
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.
Sources include:
cauliflower, brown pears, mushrooms, white peaches, garlic, potatoes, sweet potatoes, dates, onions, ginger, parsnips, turnips
Read Less
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Add Color with Fruits & Vegetables PDF:
Phytonutrients: Paint your plate with the colors of the rainbow (Harvard Health 2019): https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 Eat the rainbow for good health (Mayo Clinic 2022): https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/ | ||
Click on infographics above for more information
More Websites & Articles:
Nutrition facts (food labels, etc.)
How to Understand and Use the Nutrition Facts Label (FDA):
https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Find out about the Nutrition Facts Label (AHA):
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/making-the-most-of-the-nutrition-facts-label
https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Find out about the Nutrition Facts Label (AHA):
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/making-the-most-of-the-nutrition-facts-label
Food Analysis websites:
CalorieKing Food Nutritional Database - https://www.calorieking.com/us/en/foods/
Foodstruct Nutrition Search - https://foodstruct.com/nutrition-search
HappyForks Diet Analysis & Food Diary - https://happyforks.com/
MyFoodData Nutrition Fact Search Tool - https://tools.myfooddata.com/nutrition-facts
MyFoodDiary - https://www.myfooddiary.com/foods/
Nutrition Facts @WolframAlpha - https://www.wolframalpha.com/input/web-apps/culinary-mathematics-assistant/nutrition/nutrition-facts
Find Nutritional Value of a Product - https://www.nutritionvalue.org/
USDA Online Tools - https://www.nutrition.gov/topics/basic-nutrition/online-tools
CalorieKing Food Nutritional Database - https://www.calorieking.com/us/en/foods/
Foodstruct Nutrition Search - https://foodstruct.com/nutrition-search
HappyForks Diet Analysis & Food Diary - https://happyforks.com/
MyFoodData Nutrition Fact Search Tool - https://tools.myfooddata.com/nutrition-facts
MyFoodDiary - https://www.myfooddiary.com/foods/
Nutrition Facts @WolframAlpha - https://www.wolframalpha.com/input/web-apps/culinary-mathematics-assistant/nutrition/nutrition-facts
Find Nutritional Value of a Product - https://www.nutritionvalue.org/
USDA Online Tools - https://www.nutrition.gov/topics/basic-nutrition/online-tools
processed foods & health
“Often referred to as convenience or pre-prepared foods, processed foods are suggested to be a contributor to the obesity epidemic and rising prevalence of chronic diseases like heart disease and diabetes.” See article from Harvard T.H. Chan School of Health for more:
https://www.hsph.harvard.edu/nutritionsource/processed-foods/
Lists of Unhealthy Foods:
72 Unhealthiest Foods on the Planet @EatThis,NotThat - https://www.eatthis.com/unhealthiest-foods-on-the-planet/
83 Unhealthiest Fast Foods on the Planet @EatThis,Not That - https://www.eatthis.com/unhealthiest-fast-food/
https://www.hsph.harvard.edu/nutritionsource/processed-foods/
Lists of Unhealthy Foods:
72 Unhealthiest Foods on the Planet @EatThis,NotThat - https://www.eatthis.com/unhealthiest-foods-on-the-planet/
83 Unhealthiest Fast Foods on the Planet @EatThis,Not That - https://www.eatthis.com/unhealthiest-fast-food/
About Fast Food
What is “fast food”?
Highly processed, mass-produced food that’s prepared quickly—usually on a grill, in a fryer or in a microwave. It’s cheap and convenient.
What is “junk food”?
Any food that is highly processed, high in calories and low in nutrients. Junk food is also usually high in added sugars, salt and saturated or trans fats. Junk foods can be addictive.
Long-term effects of eating junk food:
Eating a poor quality diet high in junk food is linked to a higher risk of obesity, depression, digestive issues, heart disease and stroke, type 2 diabetes, cancer, and early death.
According to Dr. Joel Fuhrman, examples of fast foods include:
- French fries
- Bagels
- Croissants
- Energy bars
- Soda
- Frozen entrees
- Deli meats and cheeses
- Cookies, cakes, and candy
- Products made with white flour
- Processed snack foods
Fast Food Nutrition Facts - https://fastfoodnutrition.org/
Fast Food Ingredients - http://www.fastfoodingredients.com/
How fast food can affect your body from Cleveland Clinic:
https://health.clevelandclinic.org/heres-how-fast-food-can-affect-your-body/
17 Serious Side Effects of Eating Fast Food, from EatThis,NotThat!:
https://www.eatthis.com/what-happens-to-your-body-when-you-eat-fast-food
https://health.clevelandclinic.org/heres-how-fast-food-can-affect-your-body/
17 Serious Side Effects of Eating Fast Food, from EatThis,NotThat!:
https://www.eatthis.com/what-happens-to-your-body-when-you-eat-fast-food
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The Effects of Fast Food on the Body:
https://www.healthline.com/health/fast-food-effects-on-body 
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What Happens 1 Hour after Eating a Big Mac?
(click on image for link) 
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This tool will calculate daily nutrient recommendations based on the Dietary Reference Intakes (DRIs) established by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine. The data represents the most current scientific knowledge on nutrient needs. Individual requirements may be higher or lower than DRI recommendations. Enter height, weight, age, and activity level to generate a report of the following items:
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basal metabolic rate & body mass index calculators
BMr Calculator
BMR Calculator
What is BMR?
The rate at which energy (calories) is used for the essential life functions is called Basal Metabolic Rate (BMR). Basal metabolism includes most of the involuntary things the human body does to support life – such as breathing, blood circulation, body temperature regulation, nervous system operations, etc., but not the extra energy needed for any additional physical activity such as gym exercise. In other words, if you laid in bed all day doing nothing else, then you would need to eat at least the number of calories roughly equal to your BMR in order to maintain your normal body functions.
The rate at which energy (calories) is used for the essential life functions is called Basal Metabolic Rate (BMR). Basal metabolism includes most of the involuntary things the human body does to support life – such as breathing, blood circulation, body temperature regulation, nervous system operations, etc., but not the extra energy needed for any additional physical activity such as gym exercise. In other words, if you laid in bed all day doing nothing else, then you would need to eat at least the number of calories roughly equal to your BMR in order to maintain your normal body functions.
bmi calculator
What is your BMI?
Your BMI is a measurement of your body weight based on your height and weight. Although your BMI does not actually “measure” your percentage of body fat, it's useful for estimating a healthy body weight based on your height. Your BMI “number” will inform you if you are underweight, of normal weight, overweight, or obese.
Your BMI is a measurement of your body weight based on your height and weight. Although your BMI does not actually “measure” your percentage of body fat, it's useful for estimating a healthy body weight based on your height. Your BMI “number” will inform you if you are underweight, of normal weight, overweight, or obese.
food magazines & blogs
Websites featuring food, recipes, and inspiration
A Culinary Journey with Chef Dennis (Restaurant Style Recipes) - https://www.askchefdennis.com/
America’s Test Kitchen - https://www.americastestkitchen.com/
AmieSue.com/Nouveauraw Site, Whole Food Lifestyle | No Matter Your Eating Style - https://nouveauraw.com/reference-library-2/
BUDGETBYTE$ - https://www.budgetbytes.com/
Desserts for your Tastebuds - https://peanutbutterpluschocolate.com/
EatingWell - https://www.eatingwell.com/
Forks Over Knives (whole-food, plant-based recipes) - https://www.forksoverknives.com/recipes/
Half-Baked Harvest - https://www.halfbakedharvest.com/
kitchn Daily Food Magazine - https://www.thekitchn.com/
Kraft Canada - https://www.kraftcanada.ca/recipes/recipes-1000001
Love and Lemons - https://www.loveandlemons.com/
Oh She Glows - https://ohsheglows.com/
olive - https://www.olivemagazine.com/
once upon a chef with Jenn Segal - https://www.onceuponachef.com/
pinch of yum - https://pinchofyum.com/
The Pioneer Woman (recipes, country life & style) - https://www.thepioneerwoman.com/
purely Elizabeth - https://purelyelizabeth.com/blogs/purely-elizabeth
Savory Online Magazine (Search and shop our 5,000+ recipes) - https://www.savoryonline.com/
Serious Eats, Good Cooks Know How - https://www.seriouseats.com/
The Spruce Eats - https://www.thespruceeats.com/
A Culinary Journey with Chef Dennis (Restaurant Style Recipes) - https://www.askchefdennis.com/
America’s Test Kitchen - https://www.americastestkitchen.com/
AmieSue.com/Nouveauraw Site, Whole Food Lifestyle | No Matter Your Eating Style - https://nouveauraw.com/reference-library-2/
BUDGETBYTE$ - https://www.budgetbytes.com/
Desserts for your Tastebuds - https://peanutbutterpluschocolate.com/
EatingWell - https://www.eatingwell.com/
Forks Over Knives (whole-food, plant-based recipes) - https://www.forksoverknives.com/recipes/
Half-Baked Harvest - https://www.halfbakedharvest.com/
kitchn Daily Food Magazine - https://www.thekitchn.com/
Kraft Canada - https://www.kraftcanada.ca/recipes/recipes-1000001
Love and Lemons - https://www.loveandlemons.com/
Oh She Glows - https://ohsheglows.com/
olive - https://www.olivemagazine.com/
once upon a chef with Jenn Segal - https://www.onceuponachef.com/
pinch of yum - https://pinchofyum.com/
The Pioneer Woman (recipes, country life & style) - https://www.thepioneerwoman.com/
purely Elizabeth - https://purelyelizabeth.com/blogs/purely-elizabeth
Savory Online Magazine (Search and shop our 5,000+ recipes) - https://www.savoryonline.com/
Serious Eats, Good Cooks Know How - https://www.seriouseats.com/
The Spruce Eats - https://www.thespruceeats.com/
recipes
Usplash Photo by Social.Cut
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COOKSMARTS
https://www.cooksmarts.com/ Meal-planning service with many helpful cooking tips and infographics. Just enter your term in the Search box at top right. Some cooking instructions with helpful visuals here: Learn to Cook Like a Chef: https://www.cooksmarts.com/goals/learn-to-cook/ |
Food & Nutrition Infographics - https://www.precisionnutrition.com/blog/infographics
Food & Nutrition Download links - https://www.ag.ndsu.edu/publications/food-nutrition
Glossary of Cooking Terms - https://www.escoffier.edu/blog/culinary-arts/the-complete-glossary-of-cooking-terms-for-the-culinary-arts/
Glossary of Common Cooking Terms - Culinary Terms: A-Z
Alphabetical List of Produce with Interesting Facts - https://www.education.ne.gov/wpcontent/uploads/2017/07/FactsNutritionSection.pdf
Seasonal Produce Guide - https://www.freshapproach.org/wp-content/uploads/2018/03/2017-Select-and-Store-Guide.pdf
recipe websites
All Recipes - https://www.allrecipes.com/
Betty Crocker - https://bettycrocker.com
Bon Appétit - https://www.bonappetit.com/
Cookies & Cups ingredients index - https://cookiesandcups.com/recipe-index/
Cookpad (recipe search) - https://cookpad.com/us?via=jp
delish (recipes) - https://www.delish.com/cooking/recipe-ideas/
Eating Well Healthy Recipes - https://www.eatingwell.com/recipes/
edamam.com, Find the Best Recipes from across the web - https://www.edamam.com/results/recipes/?search=
epicurious - https://www.epicurious.com/
Food.com - https://www.thekitchn.com/
Food combo, Find recipes by ingredients (excellent!) - https://foodcombo.com/
Food52, Recipes - https://food52.com/recipes
Food Network - https://www.foodnetwork.com/
HelloFresh Recipes based on ingredients - https://www.hellofresh.com/recipes/ingredients
Just the Recipe (clear away the clutter on any recipe website; it works!) - https://www.justtherecipe.com/
Martha Stewart, Recipes by Ingredient - https://www.marthastewart.com/1520452/recipes-ingredient
MyFridgeFood (What’s in your fridge?) - https://myfridgefood.com/
myrecipes - https://www.myrecipes.com/ | Ingredients @myrecipes - https://www.myrecipes.com/ingredients
NYT Cooking - https://cooking.nytimes.com/
USDA Nutrition.gov, Recipes - https://www.nutrition.gov/recipes
Recipe Finder, FOODWISE (Australia) - https://www.foodwise.com.au/recipe-room/our-recipe-finder/
RecipeKey, Unlocking a World of Cooking Possibilities - http://www.recipekey.com/browse.php
Recipe Search - https://www.reciperadar.com/
Recipes by Ingredients - https://recipeland.com/recipes/by_ingredient
Simply Recipes - https://www.simplyrecipes.com/
Simply Recipes, Recipes by Ingredients - https://www.simplyrecipes.com/recipes-by-ingredients-5091192
Skinnytaste - https://www.skinnytaste.com/
Smoothie Recipes (What’s in your kitchen?) - https://smoothierecipes.com/ingredients/
Southern Living, Recipes - https://www.southernliving.com/recipes
Spend with Pennies, easy home cooked comfort - https://www.spendwithpennies.com/
Spoonacular - https://spoonacular.com
Taste of Home - https://www.tasteofhome.com/
Tasty, find recipes by ingredient - https://tasty.co/ingredient
Tasty (recipe videos) - https://tasty.co/
TESCO What can I make with… - https://realfood.tesco.com/what-can-i-make-with.html
Vintage Recipe Search - https://vintagerecipeproject.com/vintage-recipe-search/
What’s Cooking, USDA Mixing Bowl (archive) - https://web.archive.org/web/20191001181435/https:/whatscooking.fns.usda.gov/
Whole Foods Market, Recipes - https://www.wholefoodsmarket.com/recipes
Yummly - https://www.yummly.com/
All Recipes - https://www.allrecipes.com/
Betty Crocker - https://bettycrocker.com
Bon Appétit - https://www.bonappetit.com/
Cookies & Cups ingredients index - https://cookiesandcups.com/recipe-index/
Cookpad (recipe search) - https://cookpad.com/us?via=jp
delish (recipes) - https://www.delish.com/cooking/recipe-ideas/
Eating Well Healthy Recipes - https://www.eatingwell.com/recipes/
edamam.com, Find the Best Recipes from across the web - https://www.edamam.com/results/recipes/?search=
epicurious - https://www.epicurious.com/
Food.com - https://www.thekitchn.com/
Food combo, Find recipes by ingredients (excellent!) - https://foodcombo.com/
Food52, Recipes - https://food52.com/recipes
Food Network - https://www.foodnetwork.com/
HelloFresh Recipes based on ingredients - https://www.hellofresh.com/recipes/ingredients
Just the Recipe (clear away the clutter on any recipe website; it works!) - https://www.justtherecipe.com/
Martha Stewart, Recipes by Ingredient - https://www.marthastewart.com/1520452/recipes-ingredient
MyFridgeFood (What’s in your fridge?) - https://myfridgefood.com/
myrecipes - https://www.myrecipes.com/ | Ingredients @myrecipes - https://www.myrecipes.com/ingredients
NYT Cooking - https://cooking.nytimes.com/
USDA Nutrition.gov, Recipes - https://www.nutrition.gov/recipes
Recipe Finder, FOODWISE (Australia) - https://www.foodwise.com.au/recipe-room/our-recipe-finder/
RecipeKey, Unlocking a World of Cooking Possibilities - http://www.recipekey.com/browse.php
Recipe Search - https://www.reciperadar.com/
Recipes by Ingredients - https://recipeland.com/recipes/by_ingredient
Simply Recipes - https://www.simplyrecipes.com/
Simply Recipes, Recipes by Ingredients - https://www.simplyrecipes.com/recipes-by-ingredients-5091192
Skinnytaste - https://www.skinnytaste.com/
Smoothie Recipes (What’s in your kitchen?) - https://smoothierecipes.com/ingredients/
Southern Living, Recipes - https://www.southernliving.com/recipes
Spend with Pennies, easy home cooked comfort - https://www.spendwithpennies.com/
Spoonacular - https://spoonacular.com
Taste of Home - https://www.tasteofhome.com/
Tasty, find recipes by ingredient - https://tasty.co/ingredient
Tasty (recipe videos) - https://tasty.co/
TESCO What can I make with… - https://realfood.tesco.com/what-can-i-make-with.html
Vintage Recipe Search - https://vintagerecipeproject.com/vintage-recipe-search/
What’s Cooking, USDA Mixing Bowl (archive) - https://web.archive.org/web/20191001181435/https:/whatscooking.fns.usda.gov/
Whole Foods Market, Recipes - https://www.wholefoodsmarket.com/recipes
Yummly - https://www.yummly.com/
Cooking, template-style
How to use TEMPLATES for quick and simple cooking:
My style of cooking involves general recipe "templates" using whatever is handy in the refrigerator and/or pantry. I don't accurately measure items, but they turn out well nevertheless.
Read more
Read more
My style of cooking involves general recipe "templates" using whatever is handy in the refrigerator and/or pantry. I don't accurately measure items, but they turn out well nevertheless.
Being gluten-free, I've compiled a variety of one-serving meals for myself. A concept I use is adding my favorite veggies (onions, peppers, mushrooms, kale, etc.) to each dish, whether it be a skillet, stir fry, pasta dish, etc. This is an excellent way to get those very-nutritious vegetables into each meal you prepare. Being a meat-eater, I do incorporate a meat/poultry/seafood/egg option into most dinner meals. Vegans can tweak accordingly. Seasoning with a variety of healthy herbs and spices adds taste and flavor.
I'll share a few recipe template ideas here. Someday I would like to compile a cookbook of my GF recipes.
Being gluten-free, I've compiled a variety of one-serving meals for myself. A concept I use is adding my favorite veggies (onions, peppers, mushrooms, kale, etc.) to each dish, whether it be a skillet, stir fry, pasta dish, etc. This is an excellent way to get those very-nutritious vegetables into each meal you prepare. Being a meat-eater, I do incorporate a meat/poultry/seafood/egg option into most dinner meals. Vegans can tweak accordingly. Seasoning with a variety of healthy herbs and spices adds taste and flavor.
I'll share a few recipe template ideas here. Someday I would like to compile a cookbook of my GF recipes.
Close
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Some recipes to try
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Here is an idea for smoothies I like to make during the warmer months:
Banana & Strawberry Smoothie
Ingredients:
1/2 cup milk 1 banana red strawberries, cut up 1 tbsp. vanilla extract 5 chopped (cut) figs 2 chopped (cut) dates other fruit - blueberries, etc. Toppings: unsweetened shredded coconut cashews anything else—granola, nuts, seeds, raisins, etc. Directions: Blend and top with shredded coconut & cashews, or whatever toppings you choose. |
Tuna Spinach Bowl
Ingredients:
Spinach leaves 1 tomato, sliced sliced raw onion 1 can tuna in water mayo black pepper Directions: Combine tuna, mayo, onions and black pepper. Place spinach in bowl with sliced tomatoes, adding tuna on top. |
fried rice skillet template
INGREDIENTS:
3 Eggs
2 tbsp. Butter
Veggies - onion, pepper, mushrooms, kale or other greens, etc.
1 pack Minute Rice
2 slices cheese (American, Mozzarella, Provolone, Swiss, or any you choose)
1 tsp. Milk
Herbs, such as black & red pepper, Paprika, parsley, chives, turmeric, cilantro, etc.
INSTRUCTIONS:
Microwave rice 45 seconds in microwave.
Melt butter in medium skillet, crack open 3 eggs, and let it start to "gel".
Add veggies and cheese, stirring and chopping constantly
Pour in milk and continue to stir and chop.
Makes 1 or 2 servings.
sausage & pasta template
roasted sheet pan template
exercise & fitness
Unsplash Photo by Kelly Sikkema
fitness & exercise on the web
Exercise databases & Gifs
The American Council on Exercise (ACE) offers a web-based Fitness® Exercise Library (featuring helpful animated gifs) - https://www.acefitness.org/resources/everyone/exercise-library/#sthash.3hwa9cnd.dpbs
The National Institute on Aging offers a resource on exercise and physical activity that includes getting ready, sample exercises, activity logs, setting goals worksheets and more - https://www.nia.nih.gov/health/topics/exercise-and-physical-activity
SWORKIT Health Exercise Library - https://sworkit.com/exercises
DAREBEE, Fitness On Your Own Terms - https://darebee.com/
DAREBEE, Bookmarks - https://darebee.com/bookmarks.html
DAREBEE, Fitness On Your Own Terms - https://darebee.com/
DAREBEE, Bookmarks - https://darebee.com/bookmarks.html
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SPOTEBI Fitness & Nutrition (with animatedgif exercises):
https://www.spotebi.com/workout-routines/ |
Physical activity general info
In general, you need 30 minutes of moderate-intensity exercise (such as brisk walking) 5 days a week for health benefits, but some evidence suggests that longer stretches of gentler activity can be beneficial, says Bradley J. Cardinal, PH.D., president of the National Academy of Kinesiology. This may include tasks such as walking through a supermarket, climbing stairs at home, and household chores.
Ways to Sneak Fitness into Your Day
Anything that gets your body moving is physical exercise. And some movement is better than none.
Several small increments of exercise can be just as beneficial as a long workout, and they are easier to fit into a busy schedule.
Your goal should be to sit less and move more throughout the day.
Several small increments of exercise can be just as beneficial as a long workout, and they are easier to fit into a busy schedule.
Your goal should be to sit less and move more throughout the day.
- Improve your grip strength by doing ball squeezes
- While brushing your teeth - for balance practice, stand on one foot for 60 seconds and then switch. Also, you can try balancing while lifting your leg to the side.
- Arm circles - keep your arms out to the sides and do 15 circles in a clockwise direction, then 15 circles counterclockwise.
- Squats while your brush your teeth (I do this when cleaning my contact lenses).
- Park further away than you need to to get some extra steps in. It’s probably less crowded further back in the parking lot, as well.
- Choose to take the stairs (in lieu of the elevator or escalator) if they’re available to you. Or walk up and down your stairs at home 10 times to get your heart rate up. Stair climbing is a great cardiovascular exercise.
- Reorganize your home; you may find that moving things once in awhile is healthy for both your body and your mind.
- Clean your home. Keep things clean and neat by regularly dusting, vacuuming, sweeping, putting away, and cleaning surfaces.
- Stretch in bed before getting up in the mornings.
- Make it a habit to get up and move every half hour. I tend to sit a lot when I’m on my iPad. My legs get stiff if I don’t get up and walk around on a regular basis.
Physical Activity Guidelines for Americans
Note that these guidelines are far from“current” (2018)!
See more info on website here:
https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
Physical Activity Guidelines 2nd Edition PDF (online):
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Key Points
Note that these guidelines are far from“current” (2018)!
See more info on website here:
https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
Physical Activity Guidelines 2nd Edition PDF (online):
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Key Points
PDF:
| physical_activity_guidelines_2nd_edition.pdf |
Exercise & Physical Activity from National Institute on Aging
https://www.nia.nih.gov/health/topics/exercise-and-physical-activity
https://www.nia.nih.gov/health/topics/exercise-and-physical-activity
PDF:
| nia_exercise_and_physical_activity.pdf |
Fitness & exercise websitesExercise @Ideafit - https://www.ideafit.com/personal-training/personal-research-news/exercise/ Fitness @eatright.org - https://www.eatright.org/ Home Gym - https://www.creators.com/special-sections/spring-summer-home-improvement-2022/322595 JumpStart by WebMD - https://www.webmd.com/fitness-exercise/default.htm |
Misc. FItness
Weight Loss Calculator:
Calorie Burn Rate Calculator:
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=41&contentid=CalorieBurnCalc
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=41&contentid=CalorieBurnCalc
TYpes of exercise
- Stretching - forget the yoga (based on Hinduism), just STRETCH! I like to invent my own exercises rather than follow others' plans.
- Weightlifting - dumbbells, barbells, kettlebells, etc. Builds muscles in arms.
- Core/Abs - Those 50+ probably are familiar with "middle-age spread"; here's where core strengthening comes in. Try an ab roller. I recommend rolling out in front of a wall to stop yourself. Be warned, it's hard, so take it very easy at first.
- Aerobic - Walking is best. Also to get some great aerobic exercise indoors/all seasons, just jump on your mini-trampoline! Jogging is not recommended, especially for seniors--it's too hard on the joints.
- To be continued...
exercise equipment for the home
No need to pay expensive gym membership fees; there are plenty of fun and useful tools for exercising in the privacy and comfort of your own home. Take it from me, a former exercise-hater; equipment makes all the difference in getting in a daily workout. Most can be purchased for under $100 on amazon.com or kohl.com, and can be stored in a medium-sized home closet.
Note: information provided here is geared toward senior citizens.
Some examples:
Stamina Mini Trampoline - great fun and exercise, just jump! Beginners should find a door jamb or something else to hold onto for safety.
Bosu Balance Trainer - fun source of all sorts of exercises such as balance, core strengthening, stepping on/off, arms and abs
Hand weights - 2, 3, 5, 8, 10 pounds; heavier for pros
Ankle weights - 2, 3, 5 lbs.; sit on bench and lift legs singly or both at one time
Bench - foundation for many exercises
Kettlebell - (10 lbs. recommended) for arm strengthening
Yoga mat - prevents slipping and great to use on hard flooring
Foam roller - comes in various lengths and diameters, good for helping with back pain
Core sliders - just step on them and move your legs around for great stretching exercise
Stability Ball -
Donut Ball - sit on it, kick up your legs, etc. It's fun to sit on; and since it provides "imbalance", your core gets a good workout
Resistance Bands - These bands are simple to use anywhere for a variety of stretching and resistance exercises
to be continued…
Note: information provided here is geared toward senior citizens.
Some examples:
Stamina Mini Trampoline - great fun and exercise, just jump! Beginners should find a door jamb or something else to hold onto for safety.
Bosu Balance Trainer - fun source of all sorts of exercises such as balance, core strengthening, stepping on/off, arms and abs
Hand weights - 2, 3, 5, 8, 10 pounds; heavier for pros
Ankle weights - 2, 3, 5 lbs.; sit on bench and lift legs singly or both at one time
Bench - foundation for many exercises
Kettlebell - (10 lbs. recommended) for arm strengthening
Yoga mat - prevents slipping and great to use on hard flooring
Foam roller - comes in various lengths and diameters, good for helping with back pain
Core sliders - just step on them and move your legs around for great stretching exercise
Stability Ball -
Donut Ball - sit on it, kick up your legs, etc. It's fun to sit on; and since it provides "imbalance", your core gets a good workout
Resistance Bands - These bands are simple to use anywhere for a variety of stretching and resistance exercises
to be continued…
Credits: Health & Nutrition cover pic courtesy of (free) Adobe Stock Photos