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Health

WHAT DOES THE BIBLE SAY ABOUT HEALTH?
Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.
3 John 1:2, NKJV
​
Health encompasses not only the absence of mental and physical ailments, but also a harmonious balance between the mind, body, spirit, and relationships. (Luke 2:52).  As Christians, we recognize God’s command to honor Him with our bodies (1 Cor. 6:20).  The wellbeing of our physical bodies is inherently linked to our emotional, mental, and spiritual health—they are all interconnected.​
​
Websites:
Health topical verses @BibleHub - https://biblehub.com/topical/h/health.htm
Topical Bible:  Health - https://biblehub.com/topical/h/health.htm
What does the Bible say about health (GotQuestions) - https://www.gotquestions.org/Bible-health.html
​What does the Bible say about Health (OpenBible) - https://www.openbible.info/topics/health

A Prayer for Health (*Google AI Overview)
​
A prayer for health often asks for divine healing, strength, and restoration for the body, mind, and spirit, seeking peace, renewed energy, and wisdom to make healthy choices, while also lifting up others who are suffering, acknowledging God as the ultimate Healer and source of life.
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Common themes include thanking God for the gift of life, asking for protection from harm, and trusting in His perfect plan for wellness, using phrases like "Great Physician," and seeking strength to glorify Him. [1, 2, 3, 4, 5, 6, 7, 8] 

Sample Prayers: 
For Personal Healing & Strength 
  • "Heavenly Father, I come before You asking for Your healing touch. Renew my body, mind, and spirit. Take away all sickness, pain, and weakness. Restore my energy and help me live a healthy life to honor You. Amen." [1, 2, 4] 
  • "O Holy One, hold my heart and renew my mind, body, and soul. Guide me to better health and give me strength to move forward on the path You've laid out. In Jesus' name, Amen." [3, 9] 
For Protection & Wisdom [2, 8] 
  • "Lord, I pray for Your divine protection from everyday dangers. Help me be a good steward of the health You give me. Grant me wisdom to make healthy choices and live for Your glory. Amen." 
For Others [5, 10, 11] 
  • "Merciful God, comfort and relieve your sick servants. Give Your healing power to those who minister to them. Strengthen the weak and bring peace to all who suffer. Amen." 

Key Elements in Prayers for Health: 
  • Gratitude: Thanking God for the gift of life and the body. [2, 8, 12] 
  • Petition: Asking for physical healing, mental clarity, and spiritual renewal. [1, 3, 4] 
  • Trust: Placing complete faith in God's ability to heal and restore. [6, 13] 
  • Guidance: Seeking wisdom for healthy living and discerning the right help. [3, 8, 14] 
  • Intercession: Praying for sick loved ones and caregivers. [5, 10, 15] 
  • Submission: Acknowledging God's will and purpose in all things. [5, 16] 
*AI responses may include mistakes.​
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health websites
Merck Manuals:
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.
Merck Manuals website - https://www.merckmanuals.com/
​Merck Manuals Consumer Version - https://www.merckmanuals.com/home
Websites:
A.D.A.M. Medical Encyclopedia (MedlinePlus) - https://medlineplus.gov/encyclopedia.html
BJC Healthcare Health Encyclopedia - https://www.bjsph.org/Health-Library/Encyclopedia
Cancer Education and Research Institute - https://www.canceredinstitute.org/multi-language-cancer-blog.html
Cleveland Clinic Health Library - https://my.clevelandclinic.org/health
​Complementary & Alternative Medicine Definitions - https://www.schoolofhealth.com/be-better/natural-health-definitions/
Consumer Reports on Health - https://www.consumerreports.org/health/
Cooper Aerobics Blog - https://www.cooperaerobics.com/Blog/
The Cooperized Issues E-Newsletter/Health Tips - https://www.cooperaerobics.com/cooper-about/The-Cooperized-Issues/
Kenneth H. Cooper Institute - https://www.cooperinstitute.org/blog
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/
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/
The Healthy (Reader's Digest) - https://www.thehealthy.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/
Kaiser CFHL, Wellness Tools - https://centerforhealthyliving-southern-california.kaiserpermanente.org/wellness-tools/
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

Note that some of the above are "woke", being government agencies, public universities, etc.  Read critically.

Vaccines:
CDC Vaccine Information Statements (VISs) -  https://www.cdc.gov/vaccines/hcp/vis/current-vis.html
​Vaccine Calculator - https://www.vaccinecalculator.com/
VAERS Data (Vaccine Adverse Event Reporting System​) - https://vaers.hhs.gov/data.html
​
​
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.  America (and other countries) needs to change its view of healthcare.  Instead of focusing on vaccines, medical testing, and treatments with potentially hazardous pharmaceuticals, the key is preventing illness in the first place.  Of course, the above are necessary at times; such as during pandemics of contagious viruses, when new symptoms crop up, and when natural remedies fail, but they should not be the first priority.  On this Health & Nutrition Page, you will find many helpful ideas, including the Elements of Health section above.

Proper nutrition, regular exercise, adequate sleep, hydration, fresh air, movement, and many more are important factors in keeping our immune systems healthy and strong.  We need to be able to fight off potential viruses when exposed; a healthy immune system can do that.  It's similar to having a strong foundation of faith for when troubling times come, only for the physical body.  What is equally important is avoiding harmful substances and behaviors such as overeating, junk food, drugs, smoking, excessive stress, lack of sleep, unrestrained negative emotions, foolish risk-taking, and other bodily harms.  The "Do's and the Don't", if you will.  Also see "Immune System Care" under NATURAL HEALTH section.

​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.

Integrative medicine approaches the challenge of managing and preventing chronic diseases by addressing underlying factors, promoting lifestyle changes, and enhancing overall well-being.  Chronic conditions remain the leading causes of death, disability, and rising healthcare costs in the US, yet many of these conditions are not inevitable.  Research shows that 90% of type 2 diabetes, 80% of cardiovascular disease, 70% of strokes, and 70% of colon cancers are potentially preventable through lifestyle changes such as improved nutrition, regular physical activity, stress reduction, and avoiding harmful substances.1

Here are some preventive measures we all can take for our health:
  • 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 and Articles:
AHA Healthy For Good Infographics - https://www.heart.org/en/healthy-living/healthy-living-infographics
​​The Barletta Declaration - https://www.dr-rath-foundation.org/the-barletta-declaration/
Guide to Health Screenings by age group (2016) - ​https://www.tricitymed.org/2016/09/guide-health-screenings-age-infographic/
​What is Preventive Healthcare @Wikipedia - https://en.wikipedia.org/wiki/Preventive_healthcare
medications
Be wary of pharmaceuticals, as many contain dangerous chemicals and are prescribed unnecessarily.  Always read the fine print.  I'd recommend trying a natural remedy first, unless you have a serious illness such as cancer or diabetes.


​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/
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brain health

tips for brain health

Also see The Mind Diet in Misc. Nutrition section, below
​Key Points:Above adapted from AARP Resource Library - https://www.aarp.org/health/brain-health/global-council-on-brain-health/resource-library/

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.
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:
  • Forget conversations, appointments, and names
  • Get lost easier, lose their sense of direction
  • Have difficulty finding the correct word to associate with a familiar object
  • Repeat questions and statements
  • Eventually, forget the names of friends and family members
  • Changes in personality or behavior
Causes of Alzheimer’s Disease
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.
​

​Websites:
Alzheimer’s Association - https://www.alz.org/
Alzheimer's and dementia @NIH - https://www.nia.nih.gov/health/alzheimers-and-dementia
Alzheimer's Foundation of America - https://alzfdn.org/
Alzheimer's Research Forum - https://www.alzforum.org/
Alzheimer's Research & Prevention Foundation* - https://alzheimersprevention.org/
Alzheimer's Universe, Resources - https://www.alzu.org/caregivers/resources/
being patient, Interactive Guides - https://www.beingpatient.com/interactive-learning-guides/
Fisher Center for Alzheimer's Research Foundation - https://www.alzinfo.org/

Articles:
Articles @HelpGuide - https://www.helpguide.org/?s=alzheimer%27s
Brain Exercises to Prevent Alzheimer's & Dementia - https://shorturl.at/HT239
Preventing Alzheimer’s Disease: What Do We Know? - https://shorturl.at/JaScH

Aluminum & Alzheimer's Disease:
This issue is controversial and denied by many.  The best bet is to try to avoid this metal as much as possible.  Below are three websites that implicate aluminum in Alzheimer's Disease and Dementia.  Personally, I never use aluminum foil in the kitchen, as it's better to be safe.​

*Cult alert - site promotes yoga, Ayurveda, and other new-age, occult techniques

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health & nutrition fraud
In current society, the truth regarding health and nutrition is increasingly difficult to find.  As a result, many are retreating to ancient remedies (TCM, for example) or naturopathic/homeopathic remedies.  Nature-based is fine in some cases, and can be used freely regarding safe foods, herbs, and spices.  However, medical testing/intervention/pharmaceuticals should not be declined when necessary.  Even the following "fraud" information may not be reliable.  Do as I do:  use your own good common sense based on your body and individual needs.

​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!
*info from https://everfi.com/blog/k-12/how-to-find-credible-medical-websites-for-research/

​​Health and nutrition scams are rampant, especially with the increasing use of AI, social media, and technology.  Be cautious!
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Websites Exposing Health Scams:
Alternative Medicine @Wikipedia - https://en.wikipedia.org/wiki/Category:Alternative_medicine
American Council on Science and Health - https://www.acsh.org/
Common Consumer Health Scams @FTC - https://consumer.ftc.gov/articles/common-health-scams
Health Feedback - ​https://healthfeedback.org/​
​National Council Against Health Fraud Archive | Quackwatch - https://quackwatch.org/ncahf/
Quackwatch, your guide to Quackery, Health Fraud, and Intelligent Decisions - https://quackwatch.org/
Current Issues in Alternative Medicine (website under construction) - http://www.cinam.net/

​My Research on the topic:
The following two form the basis for many of the below health hoaxes:  Traditional Chinese Medicine (TCM) and Ayurvedic (India)  
  • Acupuncture & Acupressure - "Acupressure is acupuncture without the needles.  It recalibrates one's "qi," a mysterious undetectable energy which apparently violates the laws of thermodynamics.  Any genuine effects they may have appear to come from triggering the release of endorphins by way of intensity of sensation​​"​
  • Applied Kinesiology - http://www.cinam.net/AK.html​
  • Binaural Beats - "A binaural beat is an auditory illusion. It is perceived when two different pure-tone sine waves are presented to a listener, one tone to each ear."  Related to false religions (Hinduism, New Age, occult); read more here: https://www.gotquestions.org/binaural-beats.html
  • Vibrational medicine (or Energy medicine) - theory that all things are infused with a subtle form of energy; that is, everything vibrates at a certain frequency including rocks, crystals, microbes, plants, animals and of course humans. Everything is in essence energy, and contains a vital energy or life force. Many cultures have a name for this vital life force. In Chinese medicine it is called Qi, in Japanese medicine it is called Ki, and in the Ayurvedic system of healing this energy is known as Prana. This vital energy is said to regulate a person’s health and these systems are based on the concept that illness and disease result from the disruption in the flow of the vital life force.  
  • Breathwork - Christian response article here - https://shorturl.at/knH25
  • Chiropractic - the field of chiropractic based on the principle that all disease and ailments could be fixed by adjusting the alignment of someone's back.
  • Cupping therapy - a local suction is created on the skin with the application of heated cups
  • Detoxification Foot Baths
  • Frequency - "cycling through and applying specific frequency waves to the body... Research is being conducted to explore the potential of certain frequencies and their interactions with cellular structures."​​  Christianity & "Sacred Frequencies" - https://www.gotquestions.org/sacred-frequencies.html
  • Grounding - one supposedly accumulates healthy "electrons" from the earth by going barefoot
  • ​Hypnotism
  • Iridology - http://www.cinam.net/iridol.html
  • Oil pulling (Ayurveda) - swishing oil around in your mouth for 15-20 min. "cures diseases​"
  • Ozone therapy
  • ​Placebo - can be roughly defined as a sham medical treatment.  Common placebos include inert tablets (like sugar pills), inert injections (like saline), sham surgery, and other procedures.
  • Magnets
  • Massage
  • Meditation (New Age) - focus on a word or syllable such as "OM" repeated over and over, emptying the mind, and more.
  • ​Qi Gong - "qi" (TCM) falsehoods in this online encyclopedia - http://qi-encyclopedia.com/?portal=TCM
  • Reflexology - practice of diagnosing and treating illness through a person’s hands and feet (no evidence)
  • Reiki - practitioners lay their hands on client along “meridian lines” and “chakras” in order to fix imbalances with their “aura”.
  • Rolfing - type of deep tissue manipulation that is said to relieve tension
  • Med Beds (bunch of conspiracy theories all rolled into one) - https://antiagingbed.com/
  • Tree Hugging & Forest Bathing - one supposedly acquires electrons from trees (see Grounding)
  • ​Tainted Weight Loss Products - https://www.fda.gov/drugs/medication-health-fraud/tainted-weight-loss-products
  • ​​Unani Medicine - Perso-Arabic traditional medicine as practiced in Muslim culture in South Asia and modern day Central Asia
  • Yoga (New Age/links to Hinduism)
​
How to recognize reliable nutrition advice from media sources:
Internet: Websites should be from credible web addresses ending in .edu (an educational institution), .gov (government agency), or .org (non-profit).  Any web pages that end in .com (commercial) or .net (networks) should be reviewed with caution.
Books, newspapers, and magazines: Examine the author’s qualifications.  He or she should be educated in the field of nutrition/dietetics, and preferably hold a degree from an accredited university (RD, DTR, LD, or MD), and should also belong to a credible nutrition organization.
For all media sources: Make sure the information is referenced with cited sources.  Seek out multiple perspectives regarding nutrition advice, and ensure the information is current and informing, not attempting to advertise or sell a product.
​
Nutrition Scams:
Intermittent fasting - NOT recommended for most people 
Diets:  Most diets are outright scams--Keto (revised Atkins Diet) being the most dangerous.  I do not advise any diets; if you must, choose the Mediterranean Diet.
Common Diet Scams:
  • Metabolism-boosting pills based on herbal ingredients 
  • Fat- and carb-blocking pills 
  • Herbal weight loss teas 
  • Diet patches, jewelry, or other products worn on the body 
  • Body wraps or "slim suits" 

The above lists are far from inclusive (covering all); however, do the research and/or check with your trusted family doctor before embarking on any new or unusual treatment.  An exception is any healthy remedy such as natural herbs and spices or foods.
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mental health
​Christian Resources:
Bible Study Topics - https://www.scriptureside.app/topics
8 Prayers for Controlling Your Emotions - https://www.klove.com/resources/mental-health/8-prayers-for-controlling-your-emotions-6704
​"Get Unstuck" eBook by Our Daily Bread Ministries - https://shorturl.at/tp5Sl
Mental Health Resource Guide (PDF) - https://shorturl.at/forvT
100 Bible Verses about Mental Health - https://www.openbible.info/topics/mental_health
Overcoming Mental Health Problems with God's Help - https://shorturl.at/vN23k
​Prayers by Feeling - https://www.scriptureside.app/feelings
6 Heartfelt Prayers for Mental Health - https://www.logos.com/grow/min-six-prayers-for-mental-health/
​
Christian Websites:
Association of Certified Biblical Counselors/Topic Index - https://biblicalcounseling.com/resource-library/topic-index/
Biblical Counseling Database - https://www.biblicalcounselingdatabase.net/
Called to Obedience (CTO) Ministries | Tools for Disciples - https://ctoministries.org/media/
Counseling Worksheets - https://livinghopechurch.net/free/
Mental Health @ Focus on the Family - https://www.focusonthefamily.com/get-help/mental-health-resources/
​Mental Health Grace Alliance - https://mentalhealthgracealliance.org/
​
BGEA Resources
Answers - https://billygraham.org/answers?answer%5BsortBy%5D=answer%3ApublicationDate%3Adesc
​
Prayer:
To pray with someone about your concerns, call 888-388-2683. The Billy Graham Evangelistic Association will have prayer partners available to talk with you at any time. The prayer line is open 24-hours a day.

​Find Peace with God:
Learn more about how to have a relationship with Jesus Christ.
​
​Mental Health Resources
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US:
National Suicide Prevention Lifeline
Crisis Text Line
  • Website:  Crisis Text Line
  • Text:  Text HOME to 741741 to reach a volunteer Crisis Counselor.

National Alliance on Mental Illness (NAMI)
  • Website:  NAMI
  • Helpline:  Call 1-800-950-6264
  • Text:  Text "Friend" to 62640
  • Email:  Email [email protected] to connect with a representative.

SAMHSA National Helpline (Substance Abuse and Mental Health Services Administration)
International:
Befrienders Worldwide
International Suicide Prevention Directory
Samaritans:
Lifeline International
Other Mental Health and Legal Issues: ​

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Elements of Mental Health

  • Maintain a positive outlook (hope) - Be joyful in hope, patient in affliction, faithful in prayer.  (Rom. 12:12)
  • ​You are not alone (faith) - And surely I am with you always, to the very end of the age. (Matt. 28:20)
  • Take one day at a time; don't worry about the past nor the future.
  • Prayer - This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us (1 John 5:14).​
  • Try to keep your life in balance--spiritual, physical, social/emotional, and mental (Luke 2:52)
  • Forgiveness helps us let go of bitterness, anger, resentment and other health-impacting negative attitudes
  • ​Exercise for a healthy brain (ie, walking, stretching, weights, daily activity); it all adds up and it's good for you.
  • Go outside and get some fresh air and sunshine.  On cloudy days, remember your Vitamin D supplement.
  • Remember to rest by setting aside periodic intervals of downtime to renew and refresh.
  • ​Eat well, as many foods are beneficial for brain health.
  • Read God's Word for perspective on your life - All Scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness.  (2 Tim. 3:16 NKJV)
  • Practice gratitude -  In every thing give thanks: for this is the will of God in Christ Jesus concerning you.  (1 Thess. 5:18)​​
Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable--if anything is excellent or praiseworthy--think about such things.
Philippians 4:8, NIV
Our Thoughts, related to Mental Health:
Think on these things:
About Phil. 4:8 - https://www.bibleref.com/Philippians/4/Philippians-4-8.html
Think on these things - https://counselingoneanother.com/2016/10/26/think-on-these-things/
Do not think on these things - https://counselingoneanother.com/2012/03/06/do-not-think-on-these-things/
Overcoming Negative Thinking - https://www.gotquestions.org/negative-thinking.html
What does the Bible say about negative thoughts - https://www.openbible.info/topics/negative_thoughts


The Phil. 4:8 "Filter"
In this verse, the apostle Paul tells us how to replace sinful, wrong thinking by instead thinking thoughts that are God-honoring.  It serves as a spiritual filter for all areas of our lives--it works for our thoughts, words, actions, etc.  A filter is something that keeps the good and the bad separated and is put into place to allow the good to flow through while catching harmful things.  We need to control the thoughts that enter our minds and work on our thought life, since our thoughts become our actions.  If your thoughts are the beginnings of ungodly actions, then stop and retrain them.  Remember that what we meditate and think on does matter (Proverbs 23:7a, "For as he thinks within himself, so he is.")
IS IT…
  • True – We need to fix our minds on what is true.  Jesus is the embodiment of truth, and His gospel is truth.  Ask God to permeate your mind with the truth of His Word to help avoid falsehood.  As believers, we are to seek what is true in all areas of our lives. 
  • Honorable – The term for “honorable” means “noble” or “dignified.”  We are to set our thoughts on things that are above, not on things of this earth (Col. 3:3-4).  This doesn't mean we don't recognize wrong things occurring in the world, but these thoughts should not permeate our minds.  To think noble or reverent thoughts means we live with eternity in view.
  • Just – "Just” or “right”  means it conforms to God’s law.  Remember your thoughts become your actions.  If your thoughts are the beginnings of ungodly actions, then stop and retrain them.  Focus on the right things.
  • Pure – Moral purity in our thoughts, words, and actions.  God chose us to be holy and blameless, and we should strive to stay pure and undefiled in all areas.  (Eph.1:4) 
  • Lovely – Conduct that is agreeable, gracious, or pleasing.  If our minds dwell on things that are lovely or pleasing to God, then our actions towards others will be kind. 
  • Commendable – Reflect on morally sound things.  Are we thinking about the best of others or dwelling on their failures?
  • Excellent – virtuous/morally correct
  • Worthy of praise – would God commend me as “doing well” in this activity?
Here is a checklist for the above attributes - https://shorturl.at/bfoK2


​
​A Prayer for Anxiety and Depression

Dear Lord,
I come to You today to ask for help. You are my everything. Lord, I need rest. I give You my worry. Take it, Lord. I accept Your peace, love, and understanding. Help me to turn to You and not to myself, to stop doing and start trusting. Help me to wait on Your answers, because I know that they are good. Give me wisdom, hope, and peace. Thank you, Lord, for Your patience and grace. I love You, and I know You love me so much more than I could ever imagine.
Amen.
Misc. Topics
Addictions

also see Resources listed above
This is a common affliction in today's society.  Addictions can include:  social media and/or tech devices, alcohol, drugs, overeating, exercise, gambling, porn, and many more.  

The Bible provides guidance on how to overcome addiction; here are some Bible verses and principles that relate to addiction: 
  • Pray for God's strength
    The Bible teaches people to pray for God's strength, guidance, and mercy to help overcome addiction. 
  • Seek support
    Seek support from a community of God-fearing people and share your struggles with them.  Knowing that you’re not alone and that others have similar struggles can provide comfort and reassurance.
  • God's grace
    The Bible emphasizes the grace of God as a powerful tool in the recovery process.  Ephesians 2:8-9 says, "It is by grace we have been saved, not by our own efforts".  
  • Confession 
​           ​The Bible instructs us to confess our sins, then pray through the power of the Holy Spirit for strength to resist in the future.
  • Idolatry
    Addiction is a form of idolatry, where the substance or behavior becomes a false god. 
  • Self-discipline and sobriety
    The Bible emphasizes the importance of self-discipline and sobriety, and warns against the dangers of intoxication and excess.  For example, Thessalonians 5:6-8 says, "So then, let us not be like others, who are asleep, but let us be awake and sober".  We exercise self-discipline;  however, we realize we don't have to overcome alone; we have God's strength to help us.
  • Resist temptation
    The Bible instructs people to resist temptations and avoid places, people, and activities that may lead to unhealthy behaviors.  For example, 1 Corinthians 10:13 says, "No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability". 

More ideas:
  • Become involved in something bigger than yourSELF.  That can be constructive hobbies, volunteering, a career, politics, etc.
  • Seek balance.  Luke 2:52 speaks of the four areas of life which should be in balance for optimal living.  I cover this principle in many areas on my website. 
  • Find a meaning and a purpose for your life.  Set goals.  Being a Christian offers the best path to finding meaning in life. As children of God, we are called to serve others and contribute to the establishment of God’s kingdom in this world.
  • ​Replace bad behaviors with positive ones.  It's the same principle as replacing negative thoughts with positive.  For example, overeating could be replaced with daily exercise.  However, one needs to be careful not to get addicted to the exercise (it happens!).  ​​​
​
Fear

​“For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.”  --2 Timothy 1:7 KJV
Resources:
from GotQuestions - https://www.gotquestions.org/Bible-fear.html
​What does the Bible say about Fear - https://shorturl.at/udQVP
What Does the Bible say about Fear and Anxiety (Bible Verses) - https://www.openbible.info/topics/fear_and_anxiety

Grief, Loss & Sorrow
​
​"Blessed are those who mourn, for they will be comforted" (Matt. 5:4)
A Christian's response to grief and loss can include:
  • Leaning on faith and community: Christians can find comfort and hope in God's promises, and can rely on God and others for support.
  • Seeking help: A counselor can help individuals understand grief and begin the acceptance stage. 
  • Sharing grief: Christians can share their grief with others and listen to others' stories of overcoming.
  • Prayer: These practices can help with bereavement.  See below for Bible verses to focus on.

100 Bible verses about Grief and Sorrow - https://www.openbible.info/topics/grief_and_sorrow
Loneliness
"For God alone, O my soul, wait in silence, for my hope is from him." (Psalm 62:5)
Many people suffer from loneliness in current times.  I've read that social media has much to do with it.  That may or may not be true, depending upon the person.  Being an Introvert, I found social media was handy.  That is, until I realized the time-wasting, lie-spreading wasteland that social media has become.  You can read more about that under "Social Media" on my Home Page.  Here I will share some tips for overcoming loneliness, if you find yourself longing for companionship from others.  I also plan to write a blog entry about this subject.

In solitude, one can: 
Hear God's voice more clearly,
Receive direction, and
​Grow spiritually. 

A hint I can offer is to make sure your self-esteem is up to par.  That doesn't mean pride; it indicates you accept God's unique gifts and talents given you, striving to do your best to use them for His glory.  Also, don't compare your life with others'.  If you are an Introvert (like me), accept your personality and "bloom where you're planted."  Don't try to be an Extrovert (something you're not) surrounded by friends and going to parties.  I've learned the JOMO (Joy of Missing Out).  If you can convert from FOMO (Fear of Missing Out) to the more contented version, you will have "arrived".  I did it, but don't ask me how.  It came with maturity and having a higher self-esteem.  Find hobbies and interests to keep you busy.  Those hobbies could also lead you to meeting new people.  Stay close to the Lord at all times.  Jesus is our Best Friend and the Holy Spirit is our Comforter.

Some ways to find help during times of loneliness include: Volunteering, joining an organization or a club, finding a church, visiting a local pastor, seeking help from a counselor, reading positive books, listening to positive speakers, resting in Scripture and prayer.  Note:  If you are an Introvert like me, you may want to forgo the social-oriented suggestions.

Bible verses about Loneliness - https://www.openbible.info/topics/loneliness
​
Here's what Google AI Overview has to say about the topic of loneliness:
     Christian answers to loneliness center on finding ultimate fulfillment in God through intimacy with Jesus, who experienced isolation to redeem us, while also actively building community within the church, serving others, and finding purpose in God's bigger story. Key strategies involve deepening your personal prayer life, engaging in scripture, joining small groups, serving those in need, and recognizing that God designed humans for connection, making loneliness an opportunity to seek Him. [1, 2, 3, 4, 5, 6, 7]
    Spiritual Foundations
  • Intimacy with God: Recognize the "God-shaped hole" within; only He can truly fill it through relationship with Jesus, who experienced ultimate forsakenness on the cross for us.
  • God's Presence: Focus on the Holy Spirit's presence (John 14:16-17) and remember Jesus' promise, "I am not alone, for my Father is with me" (John 16:32).
  • Purpose in Suffering: View loneliness as a chance to draw closer to God, as He uses it to drive us to seek Him, similar to biblical figures like David and Jeremiah. [1, 3, 4, 8, 9, 10]
    Practical Steps
  • Cultivate Prayer: Don't just do duty-driven quiet time; make it an intimate conversation with God, telling Him your feelings.
  • Engage Scripture: Let God's Word fill your heart and mind, offering His perspective on your situation.
  • Build Community: Join church small groups, activate your network, and be present in the "body of the Church," where you belong to others (Romans 12:5).
  • Serve Others: Combat self-love by serving and loving others, looking for ways to help those who might also be lonely.
  • Get Out & Connect: Change routines, get out of the house, call friends/family, and look for opportunities to be a friend to make friends. [1, 2, 5, 7, 10, 11, 12]
    Theological Perspective
  • Jesus Understands: Jesus felt deep loneliness (Matthew 27:46) and rejection, so He understands your pain and offers a deeper friendship that makes suffering bearable.
  • You're Not Alone in Loneliness: All people, including great saints, experience loneliness; it's a universal human feeling, not a sign of spiritual failure. [1, 3, 10, 13, 14]
    AI responses may include mistakes.
​
Stress
Also see Home Page/A Christian's Response to Stress, for a Christian point of view

*What Causes Stress?  Stress is how your body reacts to a change or challenge, and many different things can lead to it. Stressors can also be positive or negative. For instance, getting a new job or losing a job can both cause stress. 
*Read more here - https://my.clevelandclinic.org/health/diseases/11874-stress

Summary of Stress Management Techniques:
(information curated courtesy of TwinMind app/Google Gemini)
Stress relief involves a mix of physical, mental, and social strategies.  Here are some of the most recommended approaches.

Physical and Relaxation Techniques
These methods focus on calming the body's physiological stress response.
  • Deep Breathing: This is one of the fastest ways to reduce stress. Slow, controlled breaths can lower heart rate and blood pressure. Read more below.
  • Progressive Muscle Relaxation: This involves tensing and then slowly releasing different muscle groups, which promotes a sense of deep physical calm.
  • Exercise: Regular physical activity is a powerful stress reducer. The CDC suggests about 2.5 hours per week, which can be broken into smaller, 20-30 minute sessions. Even a quick walk can clear your head.
  • Good Sleep: Aim for 8 or more hours of quality sleep per night. Sticking to a consistent sleep schedule is key.
  • Healthy Nutrition: A balanced diet rich in fruits, vegetables, lean protein, and whole grains supports emotional well-being.

Mental and Mindfulness Practices
These strategies help manage stressful thoughts and reactions.
  • Meditation and Mindfulness: Just five minutes of daily meditation can help relieve stress. Mindfulness is the practice of focusing on the present moment without judgment, which helps you respond to challenges more thoughtfully. Christians practice prayer and worship, putting the focus on God.
  • Journaling: Writing down your thoughts and feelings is a method to process them and reduce their intensity.
  • "Me Time": Setting aside time for activities you genuinely enjoy is crucial for recharging and creating balance.

Social and Lifestyle Strategies
Connecting with others and your environment can provide support and perspective.
  • Connect with Others: A strong social support network is a buffer against stress. Talking through problems with trusted friends or family can be helpful.
  • Spend Time in Nature: Even brief periods outdoors can improve focus and lower stress levels.
  • Help Others: Volunteering or even small acts of kindness can increase your own sense of resilience and well-being.

What to Avoid
It's also important to highlight common coping mechanisms that are ultimately counterproductive.
  • Unhealthy Habits: Relying on alcohol, smoking, or excessive caffeine can worsen stress in the long run.
  • Negative Media: Limiting exposure to a constant stream of negative news and social media can protect your mental state.
    
Some personal suggestions (I'm still working on this situation myself):  Try moving to a different location, exercising, viewing or going outside in nature, diverting my attention to something else such as an app, a project, reading a Bible devotion, a creative endeavor such as AI artwork, or listening to some music.  There are many options; you need to experiment to see what works best for you.
​
Cognitive Behavioral Therapy (CBT)
​ 
Read More
According to Got Questions, CBT (Christian version) may be helpful, but should used with care.  I will discuss the basic process, focusing on the Christian version.
Is CBT Biblical? - https://www.gotquestions.org/cognitive-behavior-therapy.html
​​
What is CCBT? 
Christian cognitive behavioral therapy integrates regular therapy techniques with Christian affirmations and encouragement.  It works by drawing links between what we think, what we feel, and what we do.  
CBT’s order of:  beliefs => thinking => emotional state => action can be seen in Scripture.

Examples of how CBT can be helpful for Christians:

Take every thought captive:  
We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ. – 2 Corinthians 10:5
Paul teaches that we are to take every thought captive, making it submissive to Christ.  In challenging our self-talk, we speak truth against lies.  We question what thoughts are truthful and what thoughts are lies about who we are, how we see the world around us, and how we think about situations.  Christian CBT is authentic, since the Bible provides an authoritative standard far superior to the secular principles used in regular CBT treatment.
​
Renewing our minds:
"Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect." (Romans 12:2)
In the above verse, we learn that we are "transformed by renewing our minds."  CCBT helps us find a new perspective on the way we think, feel, and behave by changing how we see situations.
Phil. 4:8 teaches that we are to think on "whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable."  CCBT encourages people to think positively and with a perspective of gratitude.  As we do this, our thoughts, feelings, and emotions will be changed for the better. ​ Sanctification and discipleship are ongoing processes which involve transforming our minds to conform to God’s Word.  Repentance involves taking self-inventory (including sinful/wayward thoughts) to discover where we have disobeyed God's law.

Articles:
How Does Thought Replacement Work in CBT? - https://shorturl.at/WJnqW
See more here - http://christthetruth.net/wp-content/uploads/2015/03/cbt.htm

ABCDE's of CBT:
  • Activating Event: Describe the situation around the time the negative emotion(s) began.
  • Beliefs: What negative thoughts or expectations automatically went through your mind when you  were in that situation?
  • Consequent Feelings and Behavior: What painful feelings did these thoughts or expectations​ lead to?  Rate each feeling using a scale of 1-10, where 10 is very intense.  What behavior(s) did these beliefs and feelings lead to?
  • Dispute the Beliefs and Deal with the Situation: Is there any evidence that those beliefs or expectations are not totally accurate or true?  Describe the contrary evidence.  Specify the unhelpful thought category that best describes the error in the belief.  Even if the situation can’t change, what evidence do you have that you could manage it (based on your gifts, past experience, support person(s), and/or resources)?  Christian Beliefs and Resources: How can your view of God, your Christian worldview, the Bible, etc. provide evidence that challenges your automatic negative beliefs and beliefs that you can’t cope?  Christian resources include, but are not limited to, prayer, journaling, social support from friends, conversations/counseling with clergy, Bible studies, repentance and forgiveness, attending Church or support groups, and more.
  • Effective New Belief and Consequence:  What is a different way to now look at the situation?  How did your feelings change after you looked at the situation differently?  Rate each feeling using a scale of 1-10, where 10 is very painful.
​
Resources:
CBT Worksheets:
Alphabetical List of CBT Worksheets & Information Sheets A - M
https://www.getselfhelp.co.uk/free-downloads-alphabetical-list-of-cbt-worksheets-information-sheets-a-to-m/

​Alphabetical List of CBT Worksheets & Information Sheets N - Z​
https://www.getselfhelp.co.uk/free-downloads-alphabetical-list-of-cbt-worksheets-information-sheets-n-to-z/

Alphabetical List of Cognitive Models & Formulations:
https://www.getselfhelp.co.uk/free-downloads-alphabetical-list-of-cognitive-models-formulations/

CBT Techniques - https://positivepsychology.com/cbt-cognitive-behavioral-therapy-techniques-worksheets/#cbt

Christian Therapist Worksheets (open in Adobe Reader) - https://christiantherapistod.com/worksheets/

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Sleep
Adequate sleep is vital for physical and mental well-being. Lack of it may increase your risk of: cardiovascular disease, type 2 diabetes, obesity, stress, anxiety, and depression, impaired learning, memory, and mood.

Per Google AI Overview:
Sleep basics involve cycling through NREM (light to deep) and REM (dreaming, paralysis) stages, regulated by circadian rhythms, crucial for body restoration, learning, memory, and hormone balance, with consistent schedules and avoiding screens before bed helping quality sleep. 
Two Main Types of Sleep:
  • Rapid Eye Movement (REM) Sleep: Eyes move quickly, brain activity increases (like being awake), dreaming occurs, and muscles temporarily paralyze (atonia). 
  • Non-REM (NREM) Sleep: Divided into stages, from light to deep sleep, where the body repairs and regenerates.
    • Stage 1 (N1): Drifting off, very light sleep.
    • Stage 2 (N2): Light sleep, heart rate and temperature drop, brain waves slow
    • ​Stage 3 (N3): Deep sleep, most restorative, crucial for physical recovery.

The Sleep Cycle
  • You typically cycle through NREM (N1, N2, N3) and then REM sleep about every 90-120 minutes, repeating 4-6 times nightly.
  • Early cycles have more deep sleep (N3); later cycles have longer REM periods. 

Why Sleep Matters
  • Restoration: Repairs tissues, boosts immune function, clears brain toxins.
  • Cognition: Consolidates memories, aids learning and focus.
  • Hormones: Regulates appetite hormones (ghrelin/leptin), stress hormones (cortisol), and growth hormone. 

Internal Clock & Regulation
  • Circadian Rhythm: Your 24-hour internal clock, synchronized by light, controls sleepiness and wakefulness.
  • Adenosine: Builds up while you're awake, increasing "sleep pressure" (caffeine blocks this).
  • Melatonin: Darkness triggers this hormone, promoting sleepiness. 

Websites:
American Academy of Sleep Medicine - https://aasm.org/
Brain Basics: Understanding Sleep - https://shorturl.at/HY4zu
Healthy Sleep @MedlinePlus - https://medlineplus.gov/healthysleep.html
​Sleep Health Topics @NSF - https://www.thensf.org/sleep-health-topics/
​
Tips for Getting to Sleep and Staying Asleep
To get to sleep, stick to a consistent schedule, create a cool, dark, quiet bedroom, and develop relaxing rituals like reading or warm baths to wind down; while avoiding screens, caffeine, heavy meals, and alcohol before bed to promote better sleep hygiene.  

  • Physical activity can improve sleep, but not too close to bedtime.  
  • Warm milk, chamomile tea, and tart cherry juice have been recommended for patients with sleep trouble.  
  • Ensure your mattress and pillows are comfortable and supportive.  If your mattress is lumpy, too soft or too hard, it will be difficult to get comfortable enough for sleep.  
  • Hide the clock. Watching the hours tick by can stress you out.  Turn the clock so you cannot see it from your pillow.  
  • Limit caffeine to the mornings.  You may have difficulty getting to sleep if you drink coffee, tea, or caffeinated sodas in the afternoon or evening. 
  • Eat smart, avoiding heavy meals before bedtime.  Try to eat 2 or 3 hours before bedtime. 
  • Make sure your bedroom is cool.  Your body temperature naturally decreases to initiate sleep.  A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.
  • Make sure your bedroom is quiet.  Turn off noisy distractions such as a TV.  Silence unwanted noise with earplugs or use “white noise,” such as from a fan, sound machine or an app.  I like to use "Earplug" app, Marpac white noise machine, and/or spiral-shaped earplugs.
  • Ensure your bedroom is dark.  Use blackout shades to block out unwanted light, and dim the lights on your digital clock.

Practice Relaxation:
  • Starting at your feet and working your way up to your head, tense each group of muscles for a second or two and then relax them.
  • Do belly breathing. Put your hand on your belly.  Take a breath in, letting it push your hand out as your belly rises.  Your chest should not move. Hold it for a count of 5, release for a count of 5. Repeat. 
  • Pray or meditate.
  • Try counting backwards from 100.

Personally, I take a daily Magnesium Citrate tablet along with my evening after-dinner vitamins to assist with sleep and overall health.  I've had a bad reaction to several sleep supplements including melatonin.  I've also tried Lavender and several others, to no avail.
More to come

Websites:
19 Simple Tips to Help You Fall Asleep Quickly - https://www.healthline.com/nutrition/ways-to-fall-asleep

​
A Prayer to Pray When You Can’t Sleep (template):
Dear God,
I'm in need of your peace and truth to soothe my heart and spirit.  Thank you that you have set me free from fear and worry and anxiety.  You are far greater than anything I face in this life.  I lay my burdens before you and surrender to you every anxious thought.  I choose to find rest in You. I choose faith over fear.  Thank you for being my refuge and strength, a very present help in times of uncertainty or trouble.
Help me to trust you more.  I choose to hope in You.
Amen.
elements of health
Like the other aspects of a well-balanced life, health consists of a daily consistency of activities.​
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Proper nutrition:
Eat from the 5 food groups:             
  1. Fruit - choose a variety of colors; many fruits provide an excellent source of Vitamin C
  2. Vegetables - choose a variety of colors; greens, carrots, mushrooms, onions, squash, peppers--any you like
  3. Protein - lean meat and poultry, fish, nuts, seeds and beans, eggs
  4. Grains - rice, buckwheat, quinoa, etc. 
  5. Dairy - milk, cheese, yogurt, etc.    
Eat more organic, whole foods.  More ingredients on food labels usually equals less healthy, so always check them.
​Eat the Rainbow - See section below
Avoid saturated fat and cholesterol.  Avoid the high-fat Keto Diet! 
Avoid vegetable and seed oils.  I recommend olive oil, as it's healthy and versatile for cooking.
Avoid too much sugar and sodium.  Bake your own desserts and eat real sugar (no substitutes) in moderation.  Use herbs and spices in your meals in lieu of salt.
Limit processed foods.  These (cold cuts, cereals, frozen meals, etc.) are getting a bad rap lately!  Learn more in sections below.
​Drink several glasses of water daily.  Drink more during hot weather.  Add fresh fruit (grapes, berries, etc.) for flavor.  Tea is very healthy and available in many forms such as green, black, jasmine, etc.
"Water: How much should you drink every day? @Mayo Clinic - https://shorturl.at/pADhX
Exercise - See Exercise Section below.  Maintain ideal weight (see BMI Calculators below)
Get adequate sleep (7 - 9 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 and Magnesium.
Periodic rest (The Lord's Sabbath, for example)
​Control stress.  Try methods such as exercise, walks in nature, faith/trusting in God, Christian prayer, spa, etc.
Laughter takes our mind off our troubles, helps us put things in perspective, and more
Social connection provides physical and mental health benefits 
Take a vacation several times a year (even a short trip will shake up your status quo)
Abstain from harmful and addictive substances such as alcohol, cigarettes, vaping, and drugs
Temperance - the quality of moderation or self-restraint
Move - Don't sit too long; get up and move every 20 minutes or so when doing sedentary work.

My Comments on Nutrition
I believe in preventative and integrative health approaches.  This means we should proactively prevent diseases from developing in the first place, and recognize that health encompasses the entire being--including the body, mind, and soul.
I am ignoring RFK Jr.'s new "Dietary Guidelines", and sticking with my tried-and-true My Plate and Mediterranean Diet as my nutrition templates.

Shopping & Healthy Eating Tips:
  • Save money and stay healthier by eating at home.  Save eating out for special occasions only.  
  • Cook (sauté, grill, etc.) with olive oil; it's the best and healthiest cooking oil and works with most everything.
  • Use stainless steel pots and pans for cooking.
  • Choose products with 5 or fewer ingredients when possible.  More ingredients are OK as long as they are all-natural.
  • Avoid sugar and butter substitutes.  Always use the REAL food!
  • Don't bother with "low-sodium", etc.  Buy the regular item (soup, etc.) and use in moderation.
  • Choose fresh over frozen; frozen over canned.  Canned is good for Prepper use, since these items can last for several years.
  • Ignore fad diets and associated products!  These come and go.  Healthy eating habits last a lifetime.  I always stress that one needs to eat wide range of healthy, whole foods, but keep it balanced (don't overdo or neglect any one type of food).  The exceptions are with food allergies or if you just don't like the taste of something.
  • Avoid highly-processed foods, packaged foods, etc.  Always read ingredient labels.  Too many chemicals listed?  Do not buy it.  
  • ​Don't eat fast food!  It's very unhealthy and contributes to weight gain.  Check out McDonald's ingredients listings if you wish to learn more.
  • Carbs are not bad, nor is meat in moderation.  It's best to ignore all this nonsensical nutrition advice being spread across the Internet.  Potatoes in their natural form, whole-grain brown rice, lean steak, roast beef, chicken and turkey--they are all good.  Each has nutritional content.  Just don't overdo any one of them.  Balance and moderation are key.

US Health & Nutrition, 2026
RFK Jr. is making some positive changes to our healthcare system.  
  • Fluoride is being removed from Americans' drinking water; it never should have been there in the first place.
  • Harmful food dyes are being removed
  • BIG Pharma will be addressed, and the corruption hopefully cleaned up
  • ​Vaccine efficacy and safety is being explored
  • HHS, CDC, etc. overhaul with new personnel
  • New Dietary Guidelines 2025 - 2030 (10 pages).  Personally, I believe the older guidelines were better.  See what you think.
  • Doctors need to change their perspective from treating symptoms to preventative measures; also natural remedies need to be given greater coverage.  The ideal is a combination ("complementary medicine") of mainstream and naturopathic.  Although many natural remedies are a waste of time and money since they do NOT work; many foods, herbs, and spices can help prevent and heal illnesses.  Not to mention the wonders of simple exercise.  Fresh air, sunshine, supplements, control of stress (see listing above) do also have major impacts.  It's time the health industry recognized this.​​
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aging well

General Resources for Senior Citizens:
​Aging @HHS - https://www.hhs.gov/aging/index.html
Guide to Benefits for Seniors - https://eldercare.acl.gov/Public/Resources/brochures/docs/Guide-to-Benefits_Final22-508.pdf
Caregiver's Handbook (PDF) - https://order.nia.nih.gov/sites/default/files/2023-03/caregivers-handbook-nia_0.pdf
Eldercare Locator - https://eldercare.acl.gov/public/resources/federal_websites.aspx
HelpGuide.org  - https://www.helpguide.org/aging/healthy-aging/staying-healthy-as-you-age
98 Bible Verses about Senior Citizens - https://stillfaith.com/topics/senior-citizens/
Resources by State (HHS) - https://www.hhs.gov/aging/state-resources/index.html
Senior Navigator (Virginia) - https://seniornavigator.org/
Senior Planet @AARP - https://seniorplanet.org/

protecting YOURSELF from fraud

Seniors need to be particularly vigilant in recognizing and preventing financial, health, and other types of fraud.  Senior financial exploitation and fraud is the illegal or improper use of a senior’s resources for another’s profit or advantage.  The key to protecting yourself is information and protective action. 
 Exploitation usually involves someone the senior knows, such as a family member or caregiver.
 Fraud is usually perpetrated by a stranger, such as a telemarketer or investment promoter.


Websites:
BBB Scam Tracker - https://www.bbb.org/scamtracker
Beware of Scams Targeting Older Adults - https://shorturl.at/aQ6kk
50 Internet Safety Tips for 2025 - https://banzai.org/wellness/resources/internet-safety-tips
Internet Safety - https://edu.gcfglobal.org/en/internetsafety/
National Elder Fraud Hotline - https://shorturl.at/XtGiS
National Cybersecurity Alliance - https://www.staysafeonline.org/
Online Safety Checklist (Australia) - https://www.esafety.gov.au/key-topics/domestic-family-violence/online-safety-checklist
Protecting older adults from fraud and financial exploitation - https://shorturl.at/svNYe
Scam and Fraud Prevention - https://www.ncoa.org/older-adults/money/management/avoiding-scams/
Secure Our World - https://www.cisa.gov/secure-our-world
Senior Scam Guide - https://ncdoj.gov/wp-content/uploads/2023/10/2023-Senior-Scam-Guide-10-01-23.pdf
The Ultimate Online Safety Guide for Senior Citizens - https://www.vpnmentor.com/blog/senior-citizens-guide-online-safety/​
Your Guide to Online Safety - https://www.staysafeonline.org/resources/online-safety-and-privacy
Fraud Prevention Toolkit  (PDF) - https://shorturl.at/8AfC2
​

safety

As we age and our bones become more brittle, we can be more susceptible to falls or other accidents.  Exercises such as stretching, aerobic, and balance practice can help a great deal, as well as eating nutritious foods.

Websites:
Home Safety Tips for Older Adults - https://www.healthinaging.org/tools-and-tips/tip-sheet-home-safety-tips-older-adults
​
​

health & fitness for seniors

Older adults have different needs than those in the younger stages of life.  Exercise needs vary, as well.  We are not as supple as we used to be and exercises tend to be simpler and easier on the joints.  

Senior citizens need to consider several key aspects to maintain their health and fitness effectively. These considerations are crucial in addressing the unique physiological and psychological changes that occur with aging:
  1. Balanced Diet:  Seniors should focus on a nutrient-rich diet that supports bone health, such as calcium and vitamin D.  A diet low in sodium and saturated fats can help manage blood pressure and cholesterol levels.  Avoid processed food, focusing on a balanced diet of colorful, whole foods--veggies, fruit, protein (meat, fish, poultry), healthy fats and oils, and whole grains.
  2. Regular Physical Activity:  Engaging in activities such as walking can improve cardiovascular health, flexibility, balance, and overall strength.  Exercise also supports mental health by reducing symptoms of anxiety and depression.  Stretching is useful for maintaining flexibility.  Activities such as taking the stairs, wiping the floor, vacuuming. and other household tasks provide helpful aerobic exercise.
  3. Hydration:  Older adults are more prone to dehydration, so it’s crucial to maintain adequate fluid intake even if you don’t feel thirsty.
  4. Sleep Quality:  Adequate rest is essential for general health; establishing a regular sleep routine can help improve sleep quality.
  5. Mental Health and Cognitive Engagement:  Staying mentally active through activities such as puzzles, reading, or learning new skills can enhance cognitive function and delay the onset of dementia-related symptoms.
  6. Social Connections:  Maintaining social interactions can improve emotional well-being and reduce feelings of isolation or loneliness.  If you can't get out due to physical limitations, the Internet has a myriad of opportunities to connect with others.
  7. Chronic Disease Management:  Regular check-ups and adherence to prescribed medication regimens are vital in managing conditions such as diabetes, hypertension, and arthritis.
  8. Fall Prevention:  Incorporating balance exercises and ensuring a safe living environment can help reduce the risk of falls, which are common among the elderly.

By focusing on the above points, seniors can lead healthier, more active lives, thus enhancing their quality of life significantly.

Fitness for Seniors
I thought I already had a section for exercises for seniors (stretching) but can't find it!

​Websites:
also see below under regular Exercises & Fitness section
Exercise & Physical Activity @National Institute on Aging - https://www.nia.nih.gov/health/topics/exercise-and-physical-activity​

​
health & nutrition topics
Make America Healthy Again
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About:
The President’s Make America Healthy Again Commission was established to address the alarming rise in chronic diseases in the United States, particularly among children.  The Commission studies the causes of childhood chronic diseases, including diet, medical treatments, lifestyle, environmental factors, and government policies.  It submits reports to the President outlining recommendations for policy and strategy to combat childhood chronic disease.

Websites:
​Establishing MAHA - https://shorturl.at/FJldI
MAHA website - https://www.maha.vote
RFK, Jr. MAHA plans - https://shorturl.at/TwPfE​


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How to Beat Inflammation
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Inflammation is your body's vital defense mechanism; a protective response by the immune system to injury, infection, or irritation, characterized by redness, swelling, heat, and pain (the fundamental signs) as white blood cells rush to the area to fight pathogens and start healing.  It can be short-term (acute, healing) or long-term (chronic, potentially harmful), occurring when the immune system attacks healthy tissue or can't clear a threat, linking to diseases like diabetes and heart disease.
​Read more @Cleveland Clinic:
https://shorturl.at/GznHt


Websites & PDFs:

Anti-Inflammatory Diet:
https://shorturl.at/zovgC

The Anti-Inflammatory Diet eBook:
https://shorturl.at/Ilo7A
​
​The Anti-Inflammatory Lifestyle:
https://shorturl.at/eUHMf

Chronic Inflammation @Mayo Clinic:
https://shorturl.at/41Q4T​​

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Tick-Borne Diseases
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​
Mayo Clinic Guide to different tick species and diseases they carry:
https://shorturl.at/9SONC

Lyme Disease:
Lyme disease is a bacterial infection you get from the bite of an infected tick.  At first, Lyme disease usually causes symptoms such as a rash, fever, headache, and fatigue.  But if it is not treated early, the infection can spread to your joints, heart, and nervous system.  Prompt treatment can help you recover quickly.
​
Websites:
Lyme Disease - https://shorturl.at/Ecvoa

Alpha-Gal Syndrome:
Galactose-alpha-1, 3-galactose, or Alpha-Gal for short, is a delayed allergy to mammal meat initially caused by a tick bite. 
Websites:
Alpha-Gal Syndrome - https://shorturl.at/F0djQ
Alpha-Gal Symptoms - https://shorturl.at/YKDu4
Facts about:
https://www.thermofisher.com/allergy/wo/en/living-with-allergies/food-allergies/10-new-and-surprising-facts-about-alpha-gal-syndrome.html
​
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Gum Disease and Health
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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 "Oral health and Alzheimer's risk" article on AA website:
https://shorturl.at/EIPQU
​
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SAD
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Seasonal depression, also called seasonal affective disorder (SAD), is a type of depression triggered by the change of seasons, usually beginning in late fall.  Symptoms include feelings of sadness, lack of energy, loss of interest in usual activities, oversleeping, and weight gain.  Treatments include light therapy, talk therapy (CBT), and antidepressants.  About 5% of adults in the U.S. experience SAD.

SAD Websites:
@Mayo Clinic - https://shorturl.at/o3HHk 
@Cleveland Clinic - https://shorturl.at/AIJ0k

My Personal Notes regarding SAD:
Living up north (Michigan) in the midst of winter, I find the lack of sunshine and abundance of snow somewhat gloom-inducing.  It's also exacerbated by the fact that cold temperatures prevent me from immersing myself in nature and walking.  Having big sliding glass doors overlooking the lake to the north and evergreen trees to the south, helps me enjoy nature from the warmth of indoors.  
Some hints:  
  • Open the door and let some sunshine in, if only for 30 seconds.  It feels so nice, in addition to those breathes of fresh air.  Sit in a location in your home where the sun can shine on you.  
  • Look out your windows often, wherever you may live.  Nature can often surprise you, such as pretty clouds, birds and other wildlife, or just gazing upon some greenery.  If you live in a city, do some people-watching.
  • If desired, invest in a "Light Box" for this specific purpose.  
  • Activities such as keeping busy, engaging in favorite hobbies, having a sense of purpose, prayer and Christian meditation, chatting with someone, and frequent exercise (these also can assist with regular depression) may also be helpful. 
​
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Read More
The Vagus Nerve:
*The vagus nerve is the longest cranial nerve, serving as a key communication pathway between the brain and the body's internal organs. Because of its long path through the human body, it has also been described as the “wanderer nerve”. As the main component of the parasympathetic nervous system (PNS), it is integral to the "rest and digest" response, counteracting the "fight or flight" response of the sympathetic nervous system. Research suggests that stimulating the vagus nerve can increase vagal tone, a measure of PNS activity, which is associated with improved emotional regulation, stress resilience, and reduced symptoms of anxiety and depression. 
*Read more here - https://www.meruhealth.com/blog/vagus-nerve-exercises-reduce-stress-anxiety

Diaphragmatic breathing:
Slow, deep breathing, specifically diaphragmatic (belly) breathing, is an effective way to stimulate the vagus nerve. The longer exhale triggers the PNS, signaling the body to calm down. How to do it: Inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, making the exhale longer than the inhale. Aim for a rhythm such as inhaling for a count of 4 and exhaling for a count of 6 or 8.

Vagus Nerve Websites:
5 Vagus Nerve Exercises to Try When You Need to Calm Down - https://www.uvahealth.com/healthy-balance/5-vagus-nerve-exercises
​Vagus Nerve: What to Know - https://www.webmd.com/brain/vagus-nerve-what-to-know
​
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​Toxins & Dangerous Foods/Meds.
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Hazardous Substances:
Various activities produce waste, some containing hazardous chemicals that can harm human health.  Exposure to chemicals can occur through inhalation, ingestion, or skin contact.  Factors like chemical type, amount, duration, frequency, and entry method influence the impact.  Age, gender, genetics, pregnancy, and health conditions also affect susceptibility.  Children and adolescents are more vulnerable to chemical exposure.  The body eliminates harmful substances through the liver, kidneys, sweat, and exhalation; however, removal depends on exposure level and duration.  Signs of toxin buildup include brain fog, hair loss, fatigue, brittle nails, bad breath, nausea, and weight gain.
​
How Toxins Damage your Body:
One of the main ways toxins damage your body is by poisoning your enzymes, preventing your body from functioning properly.   Your body relies on enzymes for every physiological function.  When toxins damage your enzymes, they prevent the production of hemoglobin in your blood, which can accelerate aging.  This damage also can lead to the failure of energy production and lower your protection against oxidated stress.   Failure of these normal body functions increases your risk of diseases like:
  • Cancer
  • Chemical pneumonia
  • Parkinson’s disease
  • Cardiovascular disease
​
PFA's vs. PFOA:
Nonstick pans typically use PFAS (Per- and Polyfluoroalkyl Substances) for their coating, with PFOA (Perfluorooctanoic Acid) being a specific, phased-out type of PFAS, but many modern pans still contain other PFAS like PTFE (Teflon) and its replacements, even if labeled "PFOA-free," creating confusion around true safety. While PFOA is largely gone, other PFAS remain, so look for "PFAS-free" labels for genuinely safer options, or choose alternatives like stainless steel or cast iron. 
(per Google AI Overview)
Personal Note:  I've recently replaced my old cookware with a stainless steel set.  I believe the old ones were ceramic and uncertain as to whether they were nonstick.  They were getting old though, and had scratches.  The stainless steel pots and skillets are PFA-free.
​
Websites:
Environmental Working Group Consumer Guides:
https://www.ewg.org/consumer-guides

Exposure and Health Effects of Chemicals:
https://shorturl.at/B7Rai

Hazardous substances - https://shorturl.at/b8MaQ

How Toxins affect the Body:
https://shorturl.at/ZDOan

OSHA Toxins List - https://shorturl.at/Tq1tG

Pet Poison Helpline:
https://www.petpoisonhelpline.com/poisons/

Plastic Toxins Listing - https://shorturl.at/ZEFOE

Poisons A-Z:
https://www.nnepc.org/poison-information

Toxic Chemicals:
https://toxicfreefuture.org/toxic-chemicals/
​
Toxic Air Pollutants - https://shorturl.at/LPcAe
​
Dangerous Food Additives:
  •  CARRAGEENAN: An additive derived from red seaweed and found in plant-based milk, processed foods, and even organic products.  Researchers found that overweight people who ate foods with the additive became more insulin resistant and had more inflammation.
  • SODIUM NITRITE: Found in processed meats, nitrites have been linked to a higher risk of several types of cancer when heated.
  • HIGH-FRUCTOSE CORN SYRUP:  This sweetener is associated with weight gain, diabetes, and inflammation.
  • TRANS FATS: Present in hydrogenated and partially hydrogenated oils, these fats can increase the risk of heart disease, stroke, and diabetes.
  • MONOSODIUM GLUTAMATE (MSG):  MSG can cause sweating, flushing, numbness, palpitations, and tingling in sensitive individuals.​
  • Red No. 3 - food additive; the FDA recently banned Red No. 3 from food and ingested drugs, pointing to animal studies that link the dye to cancer.  Examine ingredient labels for Red No. 3, which may appear as “FD& C Red No. 3” or “erythrosine.” Reading labels closely is the best way to avoid it.​
Dangerous Medications:
Top List of Black Box Warnings! (2022):
https://pharmafactz.com/list-of-black-box-warnings/

​Most Dangerous Prescription Meds:
​https://shorturl.at/3VEJG
​
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Protect Your Hearing
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Decibel Chart:
A decibel chart shows the intensity levels of common environmental sounds, which range from 0 dB to 140 dB (the threshold of pain). Some points of reference on the decibel chart include the following:
  • 0 dB - The softest sound a person can hear with normal hearing 
  • 10 dB - Normal breathing 
  • 20 dB - Leaves rustling, a ticking watch
  • 30 dB - A whisper
  • 40 dB - Refrigerator hum, a quiet office
  • 50 dB - Moderate rainfall 
  • 60 dB - Normal conversation, dishwashers
  • 70 dB - Vacuum cleaners, traffic
  • 80 dB - Police car siren, a noisy restaurant 
  • 90 dB - Hairdryers, blenders, power tools
  • 100 dB - Motorcycles, hand dryers
  • 110 dB - Nightclubs, sporting events
  • 120 dB - Thunder, concerts, a jet plane taking off
  • 130 dB - Jackhammers, ambulances
  • 140 dB - Fireworks, gunshot

Websites:
Hearing Health Foundation - https://shorturl.at/vWk8u​

I will also discuss some alternative disorders (which I have):  Hyperacusis and Misophonia.  Stay tuned.

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The Gut Microbiome
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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 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:
  • 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)
  • Avoid 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

​Websites:
Gut Microbiota -  https://shorturl.at/uyjOm
Gut Microbiome - https://shorturl.at/NM78I
​Why it's crucial for health https://shorturl.at/R4zB3

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Maintaining a Healthy Weight
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Nearly three quarters of American adults are overweight or obese, according to a study published in the Lancet.  More people are becoming overweight or obese at younger ages than in the past.  Both conditions can raise the risk of diabetes, high blood pressure and heart disease, and shorten life expectancy. (NYT11/14/24; read more*)

Many factors can affect your weight, including your genes, age, gender, lifestyle, family habits, culture, sleep, and even your residence and workplace.  Some of these can make it difficult to maintain or achieve a healthy weight.  Nevertheless, following a nutritious eating pattern and exercising regularly can help keep your body as healthy as possible as you age.  **Read more below (NIH)


*https://www.nytimes.com/2024/11/14/well/obesity-epidemic-america.html?smid=url-share

Websites:
**Maintaining  a Healthy Weight - https://shorturl.at/hIboU


​
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Natural Health

Integrative Medicine
Using natural healing methods, integrative medicine focuses on the WHOLE person (mind, body, and spirit), not just on the 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.
​Read more here - https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
​
Holistic Medicine
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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.  ​Integrative medicine is a form of holistic medicine.  

Some commonly practiced examples of holistic medicine include mindfulness meditation, homeopathy, Yoga and Tai Chai, chiropractic care, massage therapy, acupuncture, and integrated functional medicine.*
​
*Christians:  Beware of many of these practices.  Yoga, for example, is based on Hinduism and acupuncture is Buddhist-based.  "Meditation" for us means prayer.  Most alternative health methods are based on false religions, placebo mindset, or other questionable practices.  I'm all for trying healthy foods, herbs and spices though.
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Naturopathic Medicine
​Read More
Reasons for natural medicine's 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.​​
Websites:
6 Principles of Naturopathic Medicine

Principles of Naturopathy:
https://shorturl.at/D15bZ
Complementary vs. Alternative Medicine:
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.”  

​Alternative Therapy examples and more information:
https://shorturl.at/2taYB

Most people who use non-mainstream approaches also use conventional health care.

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natural health websites

Bel Marra Health*$ - https://www.belmarrahealth.com/blog/
​Dr. Axe$ - https://draxe.com/
Green Med Info, The Science of Natural Healing*$ - https://greenmedinfo.com/
Institute for Natural Medicine - https://naturemed.org/
Institute for Natural Medicine​| 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/
mindbodygreen ($) - https://www.mindbodygreen.com/
Mother Earth News Natural Health & Wellness - https://www.motherearthnews.com/natural-health/
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
Natural News (far-right/conspiracy theory) - https://www.naturalnews.com/category/health/
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/
Balanced Living by Dr. Weil - https://www.drweil.com/health-wellness/balanced-living/
*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
Picture
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/$) - https://www.herbalhaven.com/collections/a-z-of-herbs
​Ailments, Natural Remedies A-Z (crowdsourced) - https://www.earthclinic.com/ailments.html
Find a Herbal Remedy (UK) @SAGA Health - https://shorturl.at/gsIY1
Guide to Common Medicinal Herbs (use Search Encyclopedia for more) - https://shorturl.at/evxNZ
Herbs & Supplements @MedlinePlus - https://medlineplus.gov/druginfo/herb_All.html​
Herbs at a Glance (NIH) - https://www.nccih.nih.gov/health/herbsataglance
Johns Hopkins Herbal Medicine - https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine
List of Plants used in Herbalism (Wikipedia) - https://en.wikipedia.org/wiki/List_of_plants_used_in_herbalism
NatMed@ Kaiser - https://natmed-advisor.therapeuticresearch.com/en/Home/NMC?referer=kaiser/intranet.urls
Online Herbal Encyclopedia of Knowledge ($) - https://cloverleaffarmherbs.com/
​
​​$ indicates sellers
Natural Cures​
​Home Remedies:
About Herbs, Botanicals & Other Products - https://shorturl.at/uV124
Ailments @Earth Clinic - https://www.earthclinic.com/ailments.html
AllRemedies Natural Home Remedies, Search - https://allremedies.com/search/?q=
​​Consumer Reports Guide to Natural Cures - https://shorturl.at/oxGI4
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/
Herbal Medicines Encyclopedia ($) - https://www.chrysalisnaturalmedicine.com/herb-encyclopedia/
Herbal and Natural Medicine | Database of medical herbs ($) - https://www.herbal-organic.com/en
Herbs, Vitamins & Supplements - https://www.urmc.rochester.edu/encyclopedia/collection.aspx?subtopicid=3602
Home Remedies @Earth Clinic - https://www.earthclinic.com/remedies-all-natural.html
Home Remedies A-Z @howstuffworks - https://shorturl.at/xzEG9
Institute for Natural Medicine, Health Conditions (great!) - https://naturemed.org/health/
9 Home Remedies Backed by Science @healthline - https://www.healthline.com/health/home-remedies
Natural Health Research Discovery @GMI (some content subscription-🔐) - https://greenmedinfo.com/greenmed/display/keyword
35 All-time Natural Remedies - https://www.prevention.com/health/a20477585/35-all-time-favorite-natural-remedies/​
​50 Natural Remedies that Really Work - https://www.thehealthy.com/alternative-medicine/natural-remedies-that-really-work/
30 Old-Time Home Remedies that Actually Work - https://www.readersdigest.ca/health/healthy-living/old-time-home-remedies/
Top 8 Home Remedies (about) - https://www.top8homeremedies.com/home-remedies/
Wellness Mama, Natural Remedies  - https://wellnessmama.com/remedies/

The Healing Web PDF (use with care--new age/false religions/conspiracy theories/dangerous substances)
healing_web_11.17.22.pdf
File Size: 16482 kb
File Type: pdf
Download File
Natural Pain Relief
I would advise to pass on the acupuncture, chiropractic, and other TCM/Ayurvedic "cures".  They are based on false religions, not science.

Can Supplements Help with Pain?@webmd - https://www.webmd.com/pain-management/features/chronic-pain-relief
A Comprehensive Guide on the Strongest Natural Pain Relievers ($) - https://shorturl.at/hrBR6
The Ultimate List of 30 Natural Pain Relievers - https://cfah.org/natural-pain-relievers/
12 Natural Ways to Relieve Pain - https://www.medicalnewstoday.com/articles/324572
​
Remedies for itching 

Opt for the natural ones first.  If they provide no relief, then you can go for the store-bought creams (hydrocortisone, for example).

Home Remedies for Bug Bites - https://www.farmersalmanac.com/natural-itch-relief
How to Relieve Itching - https://www.medicalnewstoday.com/articles/323491
How to Relieve Itchy Skin - https://www.aad.org/public/everyday-care/itchy-skin/itch-relief/relieve-itchy-skin
Pruritus (Itchy Skin) - https://my.clevelandclinic.org/health/diseases/11879-pruritus
​
Natural Bug Repellents:
Homemade Bug Repellents - https://www.almanac.com/homemade-bug-sprays-stay-bite-free
Homemade Bug Spray Recipes - https://www.healthline.com/health/homemade-bug-spray
​
DEET (about) - https://www.nnepc.org/poisons/d/deet-diethyltoluamide

Notes:
Use caution with these natural-remedy websites.  It never hurts to try foods, herbs, etc., but check first with a reputable doctor or website.
$ indicates sellers
Spotlight on Natural Home Remedies
Section in Progress
​

honey


Honey has natural antibiotic qualities.

​https://shorturl.at/ipJO3

olive oil

Olive oil can help relieve arthritis pain.
​
​https://shorturl.at/imO48

mint

Mint is a calming herb that people have used for thousands of years to help soothe an upset stomach or indigestion.
​
​https://shorturl.at/hqAJV
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
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
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.

Natural Remedies, Misc.
​https://queens-mix-fk5.craft.me/dP9mE9uTV9zUSO

Section in Progress...
immune system care
Introduction:
Our immune systems are our built-in safety mechanisms for keeping our bodies health.  That said, this system requires care and maintenance (nutrition, exercise, sleep, etc.) to do its job optimally. 

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/
​Staying Healthy with Immune Boosting & Anti-Inflammatory Foods (PDF) - https://shorturl.at/fHKLS

Natural Antibiotics
  • Apple Cider Vinegar.  Apple cider vinegar has been used for centuries and is a versatile natural antibiotic. Such acetic acid content results in a product with very high antifungal and antibacterial properties. ACV fights infections like sore throat, skin irritation, and digestive problems. Daily powerful tonic may be prepared by mixing a tablespoon of apple cider vinegar, with water and honey.
  • Garlic
  • Ginger.  Ginger is a natural antibiotic renowned for its anti-inflammatory and antimicrobial effects.  The principal active compound in ginger is gingerol; it was discovered to cause the suppression of the growth of various bacteria and even act against drug-resistant strains.
  • Honey.  ​Honey, especially the raw type or Manuka, is a great natural antibiotic.
  • Vitamin C​
  • Cinnamon 
  • Clove Oil.  Used in home remedies for minor bacterial issues
  • Oregano Oil.  Oregano is not only a flavor booster for food, but its oil is also a powerful natural antibiotic.  The carvacrol and thymol substances in oregano oil have been proven to have very strong anti-bacterial and anti-fungal properties.  Oregano is associated with providing relief from asthma, coughs, and other respiratory ailments.
  • Rosemary
  • Thyme
  • Turmeric.  Turmeric, known for its health benefits, has been used for thousands of years.  Curcumin, the active element of turmeric, has strong antimicrobial properties that are beneficial for the treatment of bacterial infections.  It is the most effective herb for gaining immunity as well as for alleviating inflammation. 
  • Extra Virgin Coconut Oil.  Antifungal and antimicrobial​
  • Zinc
Tips for Warding off Impending Illness
At first signs of not feeling well, this is what I take/do:
  
  • Vitamin C (500 or 1000 mg), D3, K2, Magnesium & Zinc
  • Ginger
  • Garlic
  • Green or Black Tea
  • Cinnamon & Honey - great for stuffy or runny nose and/or cough​​
  • Nutritional Yeast
  • Turmeric & Black Pepper
  • Go to bed early and get some extra sleep 
  • Drink extra water
​
alternative medicine - a christian perspective
Complementary and alternative medicine are often rooted in Eastern religion and mysticism (see list of Health and Nutrition Scams above).  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

​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

​
Aromatherapy Introduction

Aromatherapy:  
​Do Essential Oils Really Work?

Read article here:
​https://shorturl.at/psL28
Regarding aromatherapy, I cannot prove any actual health benefits.  Apparently it depends upon the user, and a "placebo" effect may be activated (you BELIEVE it helps, so it does).  For me, certain aromas are very pleasant and even mood-lifters, similar to perfume (these are all-natural and therefore healthier).  Just remember that aromatherapy may be associated with the Mormons; Young Living and doTerra, both based on multilevel marketing schemes, are two that are questionable.  I purchase my oils from amazon.com.  Cliganic, Gya Labs, and now are my preferred essential oil brands.  P&J Trading is my favorite for fragrance oils (not as pure/for fragrance purposes only).  There are rules for use, websites which I will link to below.
​  
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.  
​
aromatherapy charts
Plant Therapy Fragrance Wheel
Picture
For explanation of wheel, click on image
Plant Therapy Fragrance Wheel PDF:
fragrance_wheel_planttherapy.pdf
File Size: 428 kb
File Type: pdf
Download File
Aromatherapy Reference Guide PDF:
aromatherapy-laminated-reference-guide.pdf
File Size: 1398 kb
File Type: pdf
Download File
​
​​
How-To's
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
Picture
Making EO Rollerball Fragrance

​Pick 3 essential oils you like and mix them together with a carrier (base) oil like coconut 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.  ​
aromatherapy websites
Essential oils charts

​NOW Foods Essential Oil Chart:
​https://www.nowfoods.com/healthy-living/articles/essential-oil-chart
PDF:
nowfoods_eochart_04-2022.pdf
File Size: 237 kb
File Type: pdf
Download File
Picture
Click on photo for website
Essential Oils Benefits Chart PDF - https://shorturl.at/cehiG
A Beginner's Guide to Essential Oils, PDF:
a_beginners_guide_to_essential_oils_v5.pdf
File Size: 2397 kb
File Type: pdf
Download File

Essential Oils Guide Chart:
https://www.unifragrance.com.my/essential-oils-guide-chart

​
title 2

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
File Size: 212 kb
File Type: pdf
Download File
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.
  • 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.
Adopted from American Heart Association, 2019

Know these 7 commonly missed warning signs of Silent Heart Attacks:
  1. Shortness of breath
  2. Weakness
  3. Dizziness
  4. Nausea or vomiting
  5. Unusual fatigue
  6. Indigestion
  7. Unexplained pain in the back, jaw, or elsewhere

How to Survive a Heart Attack when alone:
to be advised
​

cardiac arrest symptoms

Cardiac arrest can strike without warning
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
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.
safety & disaster tips
​https://www.redcross.org/​
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."

red cross emergency app

​https://www.redcross.org/get-help/how-to-prepare-for-emergencies/mobile-apps.html
CPR
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.
Picture
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.
You can also watch the Heimlich Heroes Self-Heimlich video for a closer look at how to perform the maneuver on yourself.

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).
Picture
The Flake Maneuver for Choking when Alone

Food & nutrition

Picture
Photo by Alexandr Podvalny @unsplash
eat healthy with myplate
https://www.myplate.gov/
Note:  Although RFK, Jr. has recently replaced this excellent model with an "upside down pyramid", I firmly believe this My Plate template (with a few minor tweaks for your personal nutritional needs) is the best.  The focus should be on vegetables, fruits, whole grains, nuts and seeds, fish, poultry, and meat in moderation.  Fat is not and never has been healthy, and neither is too much cholesterol.

Graphics, MyPlate - https://www.myplate.gov/resources/graphics
MyPlate Interactive - https://www.myplate.gov/
Interactive Healthy Eating Plate - https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
​Mediterranean Diet & Plate - https://www.nutrition.va.gov/docs/UpdatedPatientEd/Mediterraneandiet.pdf
MyPlate Kitchen - https://www.myplate.gov/myplate-kitchen
My Plate Tip Sheet - https://www.myplate.gov/resources/myplate-tip-sheets
Shop Simple with MyPlate - https://www.myplate.gov/shopsimple
Start Simple with My Plate (PDF)  - https://shorturl.at/CdnWX
Personalize your plate:
​Keeping in mind your individual nutritional needs and preferences as well as food allergies and intolerances, you can compose your own personal food plate.  Mine is below.  Made in Bazaart, the sections are not exact, but are helpful in visualizing meal organization.  What I like to do is incorporate items from 1) Vegetable; 2) Meat/Poultry/Fish; 3) Grains; 4) Cheese; 5) oils (olive oil) into my skillet meals.  Delicious, and I get a healthy variety of foods contributing to my daily dietary needs.  I liberally sprinkle on herbs and spices and always use olive oil, my go-to for healthy grilling/sautéing.  Pasta dishes incorporate a variety of vegetables, poultry or sausage, and cheese which I sprinkle on after serving.  Fruit makes a delicious snack or add-on to a regular meal.  Desserts are fine on occasion but I recommend baking your own.  Healthy beverages include water, tea, and coffee.
Picture
Barbara's Plate
Other Resources:

Food Guide Pyramid Guidelines, 2000 - https://www.dietaryguidelines.gov/sites/default/files/2019-05/Using%20Food%20Guide.pdf
Healthy Eating As You Age: Know Your Food Groups - https://shorturl.at/bwxJX
​
mediterranean diet
element_settings.Image_30621876.default
Photo by Brooke Lark @Unsplash
Healthy Eating with the Mediterranean Diet Pyramid​ - oldwayspt.org​
New Mediterranean Diet Kit @Oldways PDF:
newmediterraneandietkit.pdf
File Size: 2802 kb
File Type: pdf
Download File

The Mediterranean Diet Brochure (Arkansas SNAP Ed) PDF:
the_mediterranean_diet_ua.pdf
File Size: 27948 kb
File Type: pdf
Download File
My Plate, Mediterranean Style
​
Misc. Websites:
International Foundation of Mediterranean diet - https://dietamediterranea.com/en/nutrition/
Mediterranean Diet for Heart Health @Mayo Clinic - https://shorturl.at/pNcSM
Mediterranean Diet & Plate - https://www.nutrition.va.gov/docs/UpdatedPatientEd/Mediterraneandiet.pdf
Mediterranean Living - https://www.mediterraneanliving.com/
Mediterranean Diet @Harvard T.H. Chan - https://shorturl.at/jsAER
Mediterranean Diet @Cleveland Clinic - https://my.clevelandclinic.org/health/articles/16037-mediterranean-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:
  • 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/

Anti-Inflammatory Diet @Harvard T.H. Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/

Anti-Inflammatory Foods PDF:
anti-inflammatory-food-list-pdf.pdf
File Size: 301 kb
File Type: pdf
Download File


​​Anti-Inflammatory Lifestyle:
​https://shorturl.at/vBENU
​
misc. nutrition

Old Guidelines (2020 - 2025) - https://shorturl.at/dnyM4

2025 - 2030 Nutrition Guidelines, PDF:
https://cdn.realfood.gov/DGA.pdf

Fact Sheet for above - https://shorturl.at/nDPwe
​

​My take on the new guidelines set forth by RFK Jr.:  
They are recommending way too much meat, and whole grains are healthy in moderationl  Also, saturated fat and cholesterol clog arteries and lead to heart attacks/strokes, no matter what misinformation MAHA disseminates.  I recommend sticking with My Plate for your nutritional guidance, and tweak it to your particular needs.
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:
Canada’s Food Guide - https://food-guide.canada.ca/en/​
Center for Science in the Public Interest ("nutrition activists"/most info requires $subscription) - https://www.cspinet.org/
The Easy Way to Eat Healthy @AHA - https://shorturl.at/HVYRg
Encyclopedia of Foods (2002/Flipbook) - https://shorturl.at/agowB
Dr. Joel Fuhrman Beginner's Guide to the Nutritarian Diet - https://www.drfuhrman.com/blog/210/beginners-guide
Dr. Joel Fuhrman’s “Dietary Protocols to Maximize Disease Reversal and Long-Term Safety” - https://shorturl.at/etY35
​Food @eartight.org (Academy of Nutrition & Dietetics) - https://www.eatright.org/
Food & Nutrition Publications (links) - https://www.ag.ndsu.edu/publications/food-nutrition
Nutrition Infographics - https://www.precisionnutrition.com/blog/infographics
The Nutrition Source by Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/
​​​Optimum Nutrient Recommendations - https://nutritionfacts.org/optimum-nutrient-recommendations/
Precision Nutrition ($) Infographics (excellent!)- https://www.precisionnutrition.com/blog/infographics
What Should I Eat Infographic PDF (2019) - https://assets.precisionnutrition.com/2019/02/what-should-i-eat-infographic-tablet-1.pdf
Thrive Health & Wellness, Blog - https://www.thrivehealthnwellness.com/blog-news


​ANDI Scale - Aggregate Nutrient Density Index
Dr. Fuhrman's Health Equation:
Health = Nutrients / Calorie
​
​About:
"To help my patients, and later the entire world make the best possible food choices, I created the Aggregate Nutrient Density Index (ANDI) scoring system, and the Nutrient IQ ranking. The ANDI score shows the relative nutrient density of key foods, based on the amount of nutrients they deliver per calorie consumed. Nutrient IQ assigns each food a number of points that is based on the amount of nutrients it contains in a standard portion size. The total Nutrient IQ points at the end of the day are a convenient way to gauge the amount of nutrients consumed and the healthfulness of your diet. Eating enough foods with a high nutrient density, and avoiding “empty" calories is an important principle to achieve optimal health and longevity."
*Read more here - https://www.drfuhrman.com/blog/238/knowing-a-foods-nutrient-density-is-key-to-making-good-choices
*Note:  Be wary, as this Doctor is selling products and services on his site!
Criticisms here - https://rationalwiki.org/wiki/Joel_Fuhrman
Dr. Fuhrman's ANDI Scores Infographic PDF:
dr._fuhrman_andi_scores.pdf
File Size: 477 kb
File Type: pdf
Download File
The Aggregate Nutrient Density Index or ANDI - https://www.simplyfresh.info/andi-guide/
​
Overview of Diets
Personally, I do not recommend any specific diet.  However, if you feel you must structure and define your eating habits, I recommend the Mediterranean Diet (see above).

Diet Reviews @Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
​
Whole Foods Diet

A whole foods diet is based primarily on whole, fresh foods and minimally processed ingredients.  These include grains, nuts and seeds, fruit, and vegetables.
Read More
While it stresses eating plant-based, a whole food diet doesn’t follow a strict vegan, zero-processed food diet, but instead emphasizes whole foods over less healthy alternatives.

The three principles of a whole foods diet are:
  • Eat mostly fresh and minimally processed plant-based foods
  • Limit animal foods and oils
  • Limit refined and processed foods​​

Benefits:
Diet benefits include weight loss (they contain fewer calories than processed food); lowering blood sugar levels; improving digestion; and reducing muscle pain.  In addition to better health and greater strength, you’ll feel better 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.

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.

Whole Food Plant Based Diet Examples
More Resources:
What are Whole Foods?/Table of Contents/show 
Whole Foods Diet 101 - https://www.everydayhealth.com/diet-nutrition/whole-foods-diet/
​What is Whole Foods Diet? - https://www.verywellfit.com/what-is-a-whole-foods-diet-2241974
Read Less
The Mind Diet 
The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or MIND diet, targets the health of the aging brain.  It combines the DASH and Mediterranean diets to create a diet focused on reducing the risk of dementia and the decline in brain health often experienced as people age.
​
Read More
What should you eat on the MIND diet? 
​Here are 10 foods to incorporate, according to Healthline.
  • Green, leafy vegetables:  6+ servings per week
  • All other vegetables:  one daily, preferably non-starchy
  • Berries:  twice a week
  • Nuts:  5+ servings per week
  • Olive oil:  Use as your main cooking oil
  • Whole grains:  3 servings daily
  • Fish: at least once per week
  • Beans or Legumes:  4 times per week 
  • Poultry:  twice per week (chicken or turkey)
  • Wine:  1 glass per day (or purple grape juice if you don’t drink ​alcohol)
​
Picture
Click on Infographic for Be Brain Fit website
Read Less
Food- & Herb-Drug Interactions
​
What is a food-medicine interaction?
"A food-medicine interaction is when a food or drink changes how a medicine works.  This can happen with both prescription and over-the-counter (OTC) medicines, including:  Antacids, Vitamins, Iron pills, Herbs, Supplements, Prescribed medicines, such as some oral medicines for diabetes, antidepressants, and cholesterol medicines..."  Click on title above to read more.

Websites:
Drug Interaction Checker - https://reference.medscape.com/drug-interactionchecker
Food Interaction Checker - https://go.drugbank.com/food-interaction-checker​
Herb-Drug Interactions - https://www.nccih.nih.gov/health/providers/digest/herb-drug-interactions
Nutrient-Drug Interactions and Food - https://extension.colostate.edu/docs/pubs/foodnut/09361.pdf

eat the rainbow
Fruit and vegetables fall into five different color categories:  red, purple/blue, orange/yellow, green, and white/brown.
​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
​
Picture
My colorful veggie salad
Read Less
Add Color with Fruits & Vegetables PDF:
add_color_fruit_vegetable_toolkit.pdf
File Size: 1667 kb
File Type: pdf
Download File

​Healthy Eating - https://www.heart.org/en/healthy-living/healthy-eating
Eating From the Rainbow
Click on infographics above for more information

More Websites & Articles:
​Eat the Rainbow - ​https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/
Eat the rainbow for good health - https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/
​Phytonutrients - https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

 Nutrition facts (food labels, etc.)
Interactive Nutrition Facts Label:
https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro

​How to Understand and Use the Nutrition Facts Label (FDA) - https://shorturl.at/chDVW
​Find out about the Nutrition Facts Label (AHA) - https://shorturl.at/aHRY9
Food Labels - https://www.thrivehealthnwellness.com/blog/2024/9/5/understanding-food-labels-a-holistic-nutritionists-guide
Food Analysis websites:
fatsecret (nutrition counter) - https://www.fatsecret.com/calories-nutrition/
​Foodstruct Nutrition Search - https://foodstruct.com/nutrition-search
HappyForks Diet Analysis & Food Diary (good) - https://happyforks.com/
MyFoodDiary - https://www.myfooddiary.com/foods/
Nutrition Facts Search Tool (good!) - https://tools.myfooddata.com/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
​*More than 73% of the US food supply is ultra-processed.
​​
“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.”  
Read more here - https://www.hsph.harvard.edu/nutritionsource/processed-foods/

Food Additives:
CSPI's Food Additive Safety Ratings - https://www.cspinet.org/page/chemical-cuisine-food-additive-safety-ratings
Food Additives List - ​https://www.ehso.com/foodadditivelist.htm

Lists of Unhealthy Foods:
EWG's Food Scores (know your environment, protect your health) - https://www.ewg.org/foodscores/
TrueFood (Helpful!; "helps select less processed foods in grocery stores") - https://www.truefood.tech/
about TrueFood - https://www.truefood.tech/intro?store=all
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/

Misc. Articles:
*The Risks of Consuming Ultra-processed Foods (2024) - https://shorturl.at/ASlsM
Ultra-Processed Foods Infographic @The Epoch Times - https://shorturl.at/O5uYw

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

Websites:
​​CalorieKing Food Nutritional Database - ​https://www.calorieking.com/us/en/foods/
Decoding the Foodome - https://www.annualreviews.org/content/journals/10.1146/annurev-nutr-062322-030557
Fast Food Nutrition Facts -  https://fastfoodnutrition.org/
​Fast Food Ingredients - http://www.fastfoodingredients.com/
The NOVA Food Classification System PDF - https://shorturl.at/uOb2Z
TrueFood - https://www.truefood.tech/


Ingredients in (US) McDonald's French Fries:  
Potatoes, Vegetable Oil (Canola Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat and Milk Derivatives]*, Citric Acid [Preservative], Dextrose, Sodium Acid Pyrophosphate (Maintain Color), Salt. Prepared in Vegetable Oil: Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil with TBHQ and Citric Acid added to preserve freshness. Dimethylpolysiloxane added as an antifoaming agent. Contains: Wheat and Milk. *Natural beef flavor contains hydrolyzed wheat and hydrolyzed milk as starting ingredients.
McDonald's Ingredients List - https://www.canceredinstitute.org/uploads/2/3/8/8/23883109/mcdonalds_ingredientslist.pdf

How Fast Food Affects Your Body:
How fast food can affect your body @Cleveland Clinic - https://shorturl.at/Xn1kX
​17 Serious Side Effects of Eating Fast Food, from EatThis,NotThat! - https://shorturl.at/oYc2I
​
The Effects of Fast Food on the Body:
https://www.healthline.com/health/fast-food-effects-on-body
​​What Happens 1 Hour after Eating a Big Mac?
​(click on image for link)
food Safety
DRI Calculator
​https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator

​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.  Click on website link above and enter height, weight, age, and activity level to generate a report of the following items:
  • Body Mass Index (BMI)
  • Estimated daily calorie needs
  • Recommended intakes of macronutrients, water, vitamins, and minerals based on DRI data

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.
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. 

food magazines & blogs

food blogs
​​A Culinary Journey with Chef Dennis (Restaurant Style Recipes) - https://www.askchefdennis.com/
​AmieSue.com/Nouveauraw Site, Whole Food Lifestyle | No Matter Your Eating Style - https://nouveauraw.com/reference-library-2/
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/
Gimme Some Oven - https://www.gimmesomeoven.com/
Half-Baked Harvest - https://www.halfbakedharvest.com/
kitchn Daily Food Magazine - https://www.thekitchn.com/
Love and Lemons - https://www.loveandlemons.com/
Off The Cook, for people who are serious about food - https://offthecook.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/
Specialty Produce - https://www.specialtyproduce.com/
Tastefood - https://tastefoodblog.com/ | Instagram - https://www.instagram.com/tastefoodtravel/
The Spruce Eats - https://www.thespruceeats.com/
Whole Foods Market Tips & Ideas ($) - https://www.wholefoodsmarket.com/tips-and-ideas
Coffee & tea
Coffee
Tea
​

​Introduction:
Tea, a popular beverage consumed by two-thirds of the world’s population, is made from the processed leaf of Camellia sinensis.  Tea types, based on processing or harvested leaf development are black (fermented), green (non-fermented), and oolong (semi-fermented). 
Read More
Green and black teas contain important *polyphenols, which are micronutrients found in plant-based foods. The polyphenols found in these types of tea have been associated with the healthy regulation of cancer cell growth and survival, leading to a lower risk of developing cancer.

Black tea contains theaflavins and thearubigins (antioxidants), which have health benefits.  A study found that they help alleviate hypercholesterolemia (high cholesterol), and also contribute to lower risk of hyperglycemia (high blood sugar) when consumed in your diet.

Some teas, including chamomile, are consumed at the end of the day to aid in relaxation and sleep.

Some studies have indicated that consuming caffeine found in some teas, in low doses and regularly, may contribute to better focus and alertness.

​*Polyphenol-containing foods list - https://shorturl.at/aw569
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​Tea Websites:
Tea @ Brittanica - https://www.britannica.com/topic/tea-beverage​
Tea @Wikipedia - https://en.wikipedia.org/wiki/Tea
Tea recipes - https://recipes.net/drinks/tea/
​The Story of Tea Infographic - https://shorturl.at/zKNO4
Tea Types Infographic (PDF) - https://shorturl.at/giyB6

Health Benefits of Tea:
The Health Benefits of Tea - https://shorturl.at/pGT29
The Hidden Health Benefits of Tea - ​https://shorturl.at/lorvR
Tea and Health - https://shorturl.at/uGJTU
​
Jasmine Green Tea
Jasmine Green Tea has been my favorite since discovering it many years ago on our travels.  It possesses a pleasant floral aroma and taste.  Click on the photo above to read about its health benefits.

cooking & food reference
Cooking & Food Reference:
Food Glossary @BigOven - https://www.bigoven.com/glossary
Food & Nutrition Infographics - https://www.precisionnutrition.com/blog/infographics
Food & Nutrition Download links - https://www.ag.ndsu.edu/publications/food-nutrition
Cooking Encyclopedia | FoodSubs: Your ultimate guide to all the world's ingredients - https://foodsubs.com/
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

​Examples of Common Cooking Terms:
Cooking & Food Infographics:
14 Infographics to help you plan Healthier Meals - https://arsenicandoldplace.com/tag/infographics/
27 Diagrams that make Cooking so Much Easier - ​https://tasty.co/article/christinebyrne/cooking-charts#.cx1vvXPPK
Food Infographics (with search) - https://www.visualistan.com/search/label/Food?&max-results=12
​
Fruit & Produce Guides:
Alphabetical List of Produce with Interesting Facts - https://www.education.ne.gov/wpcontent/uploads/2017/07/FactsNutritionSection.pdf
Fruits and Veggies from A-Z Fun Facts PDF - https://www.nj.gov/agriculture/divisions/fn/pdf/azfunfacts.pdf
Produce for Better Health Foundation - https://fruitsandveggies.org/stories/about-produce-for-better-health-foundation/
​PBH have a plant - https://fruitsandveggies.org/
Seasonal Produce Guide​ PDF - https://www.usfoods.com/content/dam/usf/pdf/produce/Freshness-Guide.pdf
Seasonal Produce Guide @SNAP-Ed - https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
Home Food Storage Shelf Life - https://food.unl.edu/free-resource/food-storage
How to Store your Groceries Infographic - https://shorturl.at/mDPY1
How to Store your Groceries/Prepper version - https://www.offgridweb.com/preparation/infographic-food-storage-pantry-organization/
Keep it Fresh @AHA - https://www.heart.org/-/media/Healthy-Living-Files/Infographics/Food-Storage-Keep-it-Fresh-Infographic.pdf
​

recipes

RECIPE GENERATOR WEBSITE
​https://www.supercook.com/#/desktop
recipe websites
​
All Recipes - https://www.allrecipes.com/
​America’s Test Kitchen - https://www.americastestkitchen.com/
Betty Crocker - https://bettycrocker.com
Bon Appétit - https://www.bonappetit.com/
BUDGETBYTE$ - https://www.budgetbytes.com/
Cookies & Cups ingredients index - https://cookiesandcups.com/recipe-index/
Cookpad (recipe search) - ​https://cookpad.com/us?via=jp
COOKS.COM Recipe Search - https://www.cooks.com/
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/
Family Food on the Table - https://www.familyfoodonthetable.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/
​Kraft Canada - https://www.kraftcanada.ca/recipes/recipes-1000001
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 matters
cooksmarts
COOKSMARTS​
​https://www.cooksmarts.com/
​2026 update:  Jess (meal-planning service owner) plans to discontinue CookSmarts to focus on family and travel.​​
Website Links:
​Articles - https://www.cooksmarts.com/articles/
​Learn to Cook Like a Chef - https://www.cooksmarts.com/goals/learn-to-cook/
​Cooking Produce - https://www.cooksmarts.com/cooking-lessons/cooking-produce/
Cooking Proteins - https://www.cooksmarts.com/cooking-lessons/cooking-proteins/
Guide to flavoring with Fresh Herbs -https://www.cooksmarts.com/resources/infographics/guide-to-flavoring-with-fresh-herbs/
Guide to using Fresh Herbs  - https://www.cooksmarts.com/articles/guide-using-fresh-herbs/
Pantry Essentials Guide - https://www.cooksmarts.com/pantry-essentials-guide-optin/
Produce Prep Guide - https://www.cooksmarts.com/cooking-lessons/cooking-produce/produce-prep-guide/
Salads - https://www.cooksmarts.com/cooking-lessons/cooking-produce/salads/
The Ultimate Guide to Spices - https://www.cooksmarts.com/cooking-lessons/creating-flavor/spices/
Flavoring with Spices - https://cooksmartsv2.wpenginepowered.com/wp-content/uploads/2014/09/SpiceChart_Vert_Draft3.png
Guide to Stir-Frying - https://www.cooksmarts.com/articles/guide-to-stir-frying/
​Guide to Enjoying Vegetables - https://www.cooksmarts.com/cooking-lessons/cooking-produce/produce-prep-guide/
​

Cooking, template-style

PictureClick on logo to learn more about this organization
​​

​The Inter-Faith Food Shuttle features Recipe Templates, which are very helpful in putting together meals using items in your pantry.  It features simple mix & match recipes for flexibility and efficiency.
​
​https://www.foodshuttle.org/additional-resources
Picture
Cheesy Chicken Rice & Veggies

​My Cooking Methods
​
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​When preparing meals, I use general recipe "templates" from items available in the refrigerator and/or pantry.  I don't bother measuring ingredients, but they turn out well nevertheless.  ​​Being gluten-free, I've compiled a variety of one-serving nutritious and tasty meals.  The concept involves adding one's favorite veggies (mine are onions, sweet peppers, mushrooms, jalapeño peppers, etc.) to each dish--whether skillet, stir-fry, pasta dish, or other.  I incorporate protein in the form of steak, chicken, tuna, and/or eggs into many lunch and dinner meals.  Seasoning with a variety of healthy herbs and spices adds taste and flavor.  No salt is necessary.  This is a convenient method to get all your food groups (protein/grains/veggies/dairy/oils) in one dish.

For salads, I add to Baby Spinach & Spring Mix (Walmart):  1) my favorite veggies, chopped; 2) chicken, steak, tuna, or eggs; 3) sprinkle on herbs, cheese, and lastly a dollop of mayonnaise.  This makes a tasty and healthy lunch meal.  

A variety of colors and textures creates attractive meal presentations; and most importantly, ups the nutrition factor.  You can garnish with greens, celery leaves, jalapeño peppers, etc. for some green color.  Sliced tomatoes or carrots add red; radishes provide purple; sweet peppers or cheese, orange and yellow; and so on.  Use your imagination!

I'll share a few recipe template ideas below.  Someday I would like to compile a cookbook of my GF recipes.
​
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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
INGREDIENTS:
dry Pasta (one-third box or as desired)
1 tbsp. olive oil
​1 pkg. Sausage (chicken, turkey, or your favorite); ensure it is nitrate-free
Veggies - red or sweet onions, red, yellow or orange peppers, cooked mushrooms, jalapeño peppers, broccoli, green onions, or any you like
Herbs, such as black & red pepper, Paprika, parsley, chives, turmeric, cilantro, etc.

​INSTRUCTIONS:
Place dry pasta in pot, cover with water and add olive oil.
Boil on Medium or Medium/High until pasta is al-dente (chewy texture).  Stir occasionally.  Ensure pasta does not overcook, as it will break apart and become mushy.  Reduce heat to Low.
Prepare vegetables by chopping or slicing.  
Microwave sausage 1 1/2 - 2 minutes, then slice into segments approx. 1/4" thick.
Add sausage and veggies to pasta; stir until warm.  Sprinkle with herbs as desired.

​
Makes 1 or 2 servings.
roasted sheet pan template

An efficient method of preparing meals, I usually like to include a protein (eggs/chicken/meat) along with the vegetables.  I use the term "bake" synonymously with "roast".  Vegetables taste delicious baked in olive oil (use the type for sautéing).  Note about mushrooms:  I would add the mushrooms several minutes before the pan is done (at the same time as eggs, if using).  Overcooking mushrooms alters the taste.

Kale is also tasty when baked in olive oil; the key is not to over-bake (it will burn), but just until "crisp".  

Olive oil is the healthiest (I use it for everything); you can add herbs and spices too--improving taste and increasing health benefits.

​Serving size equals two, for most people. 

The basics:  
Preheat oven to 425 degrees.
Assemble your favorite veggies, such as potatoes, onions, kale, carrots, or any you like.  Process (chop, slice, cut as desired).
Pour olive oil in a sheet pan and add veggies.
Sprinkle with black pepper and other herbs/spices you like.
Spray with all with olive oil spray.
Bake approx. 10 min., turn veggies over; and bake another 10 minutes.  Times are approximate and you will need to experiment, depending on what you are cooking.  The goal with potatoes should be browned.

Potato preparation (Russet potatoes work best for boiling/baking):
Use your largest pot, fill two-thirds with water, and sprinkle in some salt.  Add potatoes.
Bring water to boil and cover.  Note that you'll need to wipe condensation frequently.  Time is approx. 30 min.  You want the potatoes partially cooked; however, they will still be a bit on the hard side.  Check by sticking with a fork.
Remove from pot and cut, slice or prepare as desired; then transfer to a baking sheet with olive oil to cook alone or with other veggies.

​Eggs:
If you plan to use eggs in your sheet pan, take the pan out approx. 5 minutes before done time.  Crack open an egg or two on top of meat/veggies.  Bake an additional 3 - 5 minutes, depending upon how done you want them.
​

Some recipes to try

Meal ideas

Breakfast
Picture
My scrambled eggs and GF English Muffin with butter

​Never skip breakfast; it's important.  Try to include:
  • Dairy - milk, cheese, etc.
  • Fruit - any you like
  • Protein - eggs, etc.
  • Grains - oats, etc.
I suggest avoiding fruit juices (natural sugar), opting for real fruit instead.  Veggies work too.  You can top your oatmeal with nuts, seeds, raisins, etc. for even more nutrition.  Ensure your granola or cereal contains only healthful ingredients (the fewer the better is the rule).  Avoid chemical preservatives or ingredients you do not recognize.  Canola oil seems to be a staple in granola; however, try to limit seed oils when possible, as their health impact is uncertain.  Coconut oil is a much better option.
Breakfast Ideas:
  • Granola and milk
  • Scrambled eggs - butter, 2 eggs, 1 slice American cheese, 1 tsp. milk,  herbs (oregano, black pepper, onion flakes, parsley), veggies-- chopped mushrooms, chopped onions, any others you like
  • Oatmeal - add some water and microwave 30 seconds.  Top with nuts, seeds, raisins, or anything you wish
​
Lunch
Picture
My Tuna Salad Bowl (tuna salad, spinach, and tomato)

​Include in your midday meal a protein, some fruit and/or veggies, and grains.  A sandwich, soup, salad, or wrap are good choices.
​
  • Bowl of Muesli (with water) microwaved 30 seconds, with added seeds such as pumpkin, chia, hemp hearts, etc. on top
  • Tuna bowl (greens, veggies, tuna, mayo, tomato, bacon bits, cucumber--anything you desire!)
  • Tuna & cheese roll-up
  • ​Tuna salad - I have my own special recipe
  • scrambled eggs - 2 eggs, 1 slice cheese, 1 tbsp. milk, pepper, scramble and serve.
  • ​more coming...
Dinner
My Shrimp, Rice, & Veggie Skillet

Some of my favorite evening meal ideas are listed below.  You'll need to measure ingredients for multiple family members.  I cook gluten-free only for myself.  You may include:  1)protein; 2) vegetables; 3) whole grains.  Always cook with healthy olive oil (stir-fry, etc.)  Dessert?  Several times a week, perhaps (it's advisable to limit sugar as much as possible).  Balance and moderation are needed--see the MyPlate template.

Emphasize your favorite vegetables, incorporating them into as many meals as possible.  I do this.  For example, my favorite healthy veggies include sweet onions, mushrooms, sweet peppers, broccoli, and several others.  Incorporate beans/lentils, as they are very healthy protein alternative.
​
  • Salmon & Rice Skillet - Salmon, 1 pkg. Minute Rice, plus your favorite veggies sautéed in olive oil
  • Shrimp & Rice Skillet - Shrimp with (see above)
  • Microwave Chicken Parmesean - chicken patty, mayo, cheese, tomato sauce, bacon bits, onions, and any others you like
  • more coming

exercise & fitness

Picture
Unsplash Photo by Kelly Sikkema
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 - Builds muscles in arms.  Some example equipment used are dumbells, kettlebell, etc.  Start light and work your way up to heavier weights.

  • Core/Abs - Those 50+ are no doubt familiar with "middle-age spread"; here's where core strengthening comes in.  Exercise devices for core/abs are a bosu ball, pilates bands, body exercises such as crunches, and more.

  • ​Aerobic - Walking is best.  For some indoor aerobic exercise, jump on a mini-trampoline.  A fitness stepper is also helpful for indoor aerobic workouts and saves space (see section below).  Walking up flights of steps is excellent, as well.  Make step-walking more challenging by carrying a weight in one hand.  

Note:  Jogging is NOT recommended (especially for seniors), as it's brutal on the knee joints.  My legs and/or left knee are permanently injured and I believe it may be due to past jogging attempts.  Some older, frequent joggers have required knee replacement surgery.  It is also ill-advised for those with osteoporosis or heart conditions, such as myself.​  Just walk!  You can make walking more challenging by increasing your pace, carrying weights (wrists, ankles, backpack, etc.), and/or by walking uphill.​
exercise equipment for the home
Note:  information provided here is geared toward seniors 60+; you may wish to consult with your physician prior to beginning a fitness routine.  If you have weak legs like myself, note that many of these exercises (bands, pilates balls, etc.) can be performed by laying on a bed, rather than trying to get down (and back up) using a floor mat. 
​
No need for an expensive gym membership. as there are many fun and effective 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.  Most items can be purchased online for under $100 on amazon.com or kohls.com, and can be stored in an average sized walk-in closet.  You may want to dedicate a spare room to all your equipment and have your own Home Gym.

Recommended Fitness Equipment:

Stamina Mini Trampoline - fun for indoor exercise, easier on the joints for those with knee problems, and a good aerobic workout
Bosu Balance Trainer - multipurpose exercise tool for balance, core strengthening, legs, arms, and more; use base up or down
Wrist weights - 2 or 3 lbs. fastened to each wrist, provide resistance when doing arm exercises
Barbells - 5, 8, or 10 lbs.; go heavier as you increase strength
Ankle weights - 2, 3, or 5 lbs.; sit on bench and lift legs to provide extra resistance
Bench - basic foundation for many exercises
Kettlebell - for arm strengthening, 10 lbs.  Put on floor, grab with both hands, lift midway, then raise up over head, repeat several times.
Mat - prevent slipping & provide cushioning for bodyweight exercises; a roll-up yoga mat is good for transport/space-saving
Foam roller - available in various lengths and diameters, and helpful for dealing with back pain
Core sliders - just step on them and move your legs around for great stretching exercise
Donut Ball - sit on it, kick up your legs, etc.; fun to sit on and provides imbalance so your core gets a good workout
Resistance Bands - (aka Pilates bands) used for a variety of stretching and resistance exercises
Pilates Magic Circle  - use (squeeze in) between knees or push in with hands; either provides a good resistance workout

Pictured above:  Kettlebell, bench, core sliders, weight wheel, step bench, AeroPilates Magic Circle, barbells, foam roller, Bosu ball, resistance bands, mini trampoline, fitness mat, foam step mat (instability)
​*Stamina Mini Fitness Trampoline

This 36" foldable Mini Trampoline provides a fun, secure and supportive workout that helps tone your legs, abs, glutes, and back. Trampoline workouts provide low-impact exercise, burn calories, support heart health, and improve cardiovascular fitness
​*link to purchase site on amazon.com


​*Sunny Health & Fitness Mini Stepper for Exercise Low-Impact Stair Step Cardio Equipment with Digital Monitor

​This Mini Stepper provides an excellent workout for legs and/or arms, and can be stored and used anywhere in the privacy of your own home.  The resistance can be adjusted as needed.  It's great for legs, general aerobic, and/or arm workouts.  You can use the pedals and bands together or independently.  If your balance is not good, I would suggest holding onto something, for safety.  
​*link to purchase site on amazon.com
Pure PT Stretching Strap
It's available from Walmart.com and is helpful for stretching exercises and/or physical therapy.  I find it useful to work on my legs (weak muscles) and hips (osteoporosis).  It's simple to use and easy to clean.  Click on screenshot to the left to go to the website for info and videos.
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
SPOTEBI Fitness & Nutrition (with animatedgif exercises):
​https://www.spotebi.com/workout-routines/

​merrithew Exercise Guides (PDFs) - https://www.merrithew.com/guide
​
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. 
  • 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.  

"As of early 2026, the current Physical Activity Guidelines for Americans (2nd ed.) recommend that adults achieve 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity weekly, plus muscle-strengthening at least 2 days/week. Key goals include moving more and sitting less for substantial health benefits." 
--Google AI Overview

Note:  I do not know why these Guidelines have not been updated since 2018!  Perhaps RFK, Jr./MAHA is working on it.

Physical Activity Guidelines for Americans:
https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines​
​
​Physical Activity Guidelines 2nd Edition PDF - 
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
PDF:
physical_activity_guidelines_2nd_edition.pdf
File Size: 15183 kb
File Type: pdf
Download File
Exercise & Physical Activity from National Institute on Aging - https://www.nia.nih.gov/health/topics/exercise-and-physical-activity
PDF:
nia_exercise_and_physical_activity.pdf
File Size: 7707 kb
File Type: pdf
Download File
Exercises for Senior Citizens
Websites:
9 Stretching Exercises for Seniors - https://www.hingehealth.com/resources/articles/stretching-exercises-for-seniors/
Physical Activity Guidelines for Older Adults - https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
Stretching for Seniors - https://www.silversneakers.com/blog/stretching-for-seniors-7-simple-moves-for-the-not-so-flexible-2/
​
to be continued...
Misc. FItness

How to Start a Fitness Journal - https://dayoneapp.com/blog/fitness-journal/


​fitness timer

DAREBEE Universal Timer:
https://darebee.com/timer.html

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