What does the Bible Say about Health?
Health @BibleHub - https://biblehub.com/topical/h/health.htm
Some Bible Verses on the topic of health:
- Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?
- The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full. (John 10:10)
- You are not your own; you were bought at a price.Therefore honor God with your bodies. (1 Cor. 6:19-20)
- Then he taught me, and he said to me, “Take hold of my words with all your heart; keep my commands, and you will live. (Proverbs 4:4)
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
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
A.D.A.M. Medical Encyclopedia (MedlinePlus) - https://medlineplus.gov/encyclopedia.html
BJC Healthcare Health Encyclopedia - https://www.bjsph.org/Health-Library/Encyclopedia
Cleveland Clinic Health Library - https://my.clevelandclinic.org/health
Complementary & Alternative Medicine Definitions - https://www.schoolofhealth.com/be-better/natural-health-definitions/
eatright.org | Health - https://www.eatright.org/
Everyday Health, Trusted Medical Information, Expert Health Advice, News, Tools, ... - https://www.everydayhealth.com/
FamilyDoctor, Trusted medical advice from the American Academy of Family Physicians - https://familydoctor.org/
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/
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
Vaccines info:
CDC Vaccine Information Statements (VISs) - https://www.cdc.gov/vaccines/hcp/vis/current-vis.html
Vaccine Calculator (far-right-conspiracy) - https://www.vaccinecalculator.com/
VAERS Data (Vaccine Adverse Event Reporting System) - https://vaers.hhs.gov/data.html
BJC Healthcare Health Encyclopedia - https://www.bjsph.org/Health-Library/Encyclopedia
Cleveland Clinic Health Library - https://my.clevelandclinic.org/health
Complementary & Alternative Medicine Definitions - https://www.schoolofhealth.com/be-better/natural-health-definitions/
eatright.org | Health - https://www.eatright.org/
Everyday Health, Trusted Medical Information, Expert Health Advice, News, Tools, ... - https://www.everydayhealth.com/
FamilyDoctor, Trusted medical advice from the American Academy of Family Physicians - https://familydoctor.org/
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/
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
Vaccines info:
CDC Vaccine Information Statements (VISs) - https://www.cdc.gov/vaccines/hcp/vis/current-vis.html
Vaccine Calculator (far-right-conspiracy) - https://www.vaccinecalculator.com/
VAERS Data (Vaccine Adverse Event Reporting System) - https://vaers.hhs.gov/data.html
Preventive:
adjective: designed or serving to prevent the occurrence of disease
preventive medical care
noun: as in precaution
a measure taken to preclude loss or injury
if people took the simple preventive of frequently washing their hands, the spread of germs could be greatly reduced
This lifestyle health approach centers around practices that focus on prevention, promotion, and maintenance of health and wellbeing, such as finding ways to boost your immunity and avoid illness.
Genetics is only a small indicator of future health risks; it may present a predisposition, but each of us is able to dramatically change our individual risks for the better.
The common illnesses of cancer, heart disease, diabetes, and chronic lung disease all have one thing in common: the impact of one’s lifestyle. Choices such as too little physical activity and poor eating habits can increase your risk of long-term health conditions. The CDC reports that practicing prevention can lower your healthcare costs. Americans spend upwards of $3.3 trillion on healthcare each year—90% of which arises from chronic physical and mental health conditions.
Here are some preventive measures we all can take for our health:
adjective: designed or serving to prevent the occurrence of disease
preventive medical care
noun: as in precaution
a measure taken to preclude loss or injury
if people took the simple preventive of frequently washing their hands, the spread of germs could be greatly reduced
This lifestyle health approach centers around practices that focus on prevention, promotion, and maintenance of health and wellbeing, such as finding ways to boost your immunity and avoid illness.
Genetics is only a small indicator of future health risks; it may present a predisposition, but each of us is able to dramatically change our individual risks for the better.
The common illnesses of cancer, heart disease, diabetes, and chronic lung disease all have one thing in common: the impact of one’s lifestyle. Choices such as too little physical activity and poor eating habits can increase your risk of long-term health conditions. The CDC reports that practicing prevention can lower your healthcare costs. Americans spend upwards of $3.3 trillion on healthcare each year—90% of which arises from chronic physical and mental health conditions.
Here are some preventive measures we all can take for our health:
- Health screenings that can detect chronic conditions and infections early so that you can get proper treatment and slow down the progression of disease. Lifetime Prevention Schedule Practice Guide 2023 (BC, Canada):https://www2.gov.bc.ca/assets/gov/health/about-bc-s-health-care-system/health-priorites/lifetime-prevention-schedule/lps-practice-guide-2023.pdf
- Seeing your doctor every year for a thorough exam.
- Choosing to eat a healthy diet decreases your risk of developing conditions like obesity and high cholesterol.
- The amount of stress in your life is critical to overall well-being; too much stress can cause headaches, upset stomach, chest pain, and decrease your ability to fight colds and infections.
- When you get enough sleep (about eight hours of sleep every day) and good quality rest, your overall state of mental, physical, and emotional health will improve.
- If you commit to a minimum of 30 minutes of exercise each day, you’ll get several benefits such as weight control, combating illness, and boosting your energy levels.
Websites:
The Barletta Declaration - https://www.dr-rath-foundation.org/the-barletta-declaration/
What is Preventive Healthcare @Wikipedia - https://en.wikipedia.org/wiki/Preventive_healthcare
The Barletta Declaration - https://www.dr-rath-foundation.org/the-barletta-declaration/
What is Preventive Healthcare @Wikipedia - https://en.wikipedia.org/wiki/Preventive_healthcare
Medications
Drugs.com (Find Drugs & Conditions) - https://www.drugs.com/
PDR Prescriber's Digital Reference - https://www.pdr.net/browse-by-drug-name
RX List, the Internet Drug Index for prescription drug information, interactions,... - https://www.rxlist.com/
SingleCare (mostly $selling but does have some helpful RX info) - https://www.singlecare.com/
PDR Prescriber's Digital Reference - https://www.pdr.net/browse-by-drug-name
RX List, the Internet Drug Index for prescription drug information, interactions,... - https://www.rxlist.com/
SingleCare (mostly $selling but does have some helpful RX info) - https://www.singlecare.com/
Health & nutrition topics
What is the Gut Microbiome?
The gut microbiome is made up of trillions of microorganisms and their genetic material that live in your intestinal tract. These microorganisms, mainly comprising bacteria, are involved in functions critical to your health and wellbeing. These bacteria live in your digestive system and play a key role in digesting food you eat, helping to absorb and synthesize nutrients. The gut microbiome affects the body from birth and throughout life by controlling the digestion of food, metabolism, body weight, the immune system, central nervous system and other bodily processes. The gut microbiome may affect brain health by producing brain chemicals and communicating with nerves that connect to the brain.
There are many ways to improve your gut microbiome, including:
There are many ways to improve your gut microbiome, including:
Read More
Eat the rainbow- Choose colorful fruits and vegetables and try to eat 30 different plants, nuts and seeds every week
Eat more fiber - (recommended 30g a day) High-fiber foods include legumes, beans and fruit
Eat fermented foods - kombucha, kefir, kimchi, tempeh, miso, natto, sauerkraut, raw cheese (Dr. Axe list here)
Limit intake of artificial sweeteners
Avoid processed foods - Cut back on salt and sugar, both of which seem to affect microbial diversity in the gut
Eat prebiotic-rich foods including artichokes, bananas, asparagus, oats and apples
Take a probiotic supplement
Eat whole grains
Eat more omega 3 - New research suggests a relationship between gut microbes, omega 3 and brain health
Eat foods rich in polyphenols (plant compounds found in red wine, green tea, dark chocolate, olive oil and whole grains)
Take antibiotics only when necessary
Eat more fiber - (recommended 30g a day) High-fiber foods include legumes, beans and fruit
Eat fermented foods - kombucha, kefir, kimchi, tempeh, miso, natto, sauerkraut, raw cheese (Dr. Axe list here)
Limit intake of artificial sweeteners
Avoid processed foods - Cut back on salt and sugar, both of which seem to affect microbial diversity in the gut
Eat prebiotic-rich foods including artichokes, bananas, asparagus, oats and apples
Take a probiotic supplement
Eat whole grains
Eat more omega 3 - New research suggests a relationship between gut microbes, omega 3 and brain health
Eat foods rich in polyphenols (plant compounds found in red wine, green tea, dark chocolate, olive oil and whole grains)
Take antibiotics only when necessary
Read Less
In simple terms, see here - https://www.medicalnewstoday.com/articles/307998
Why the Gut Microbiome is Crucial for Your Health - https://www.healthline.com/nutrition/gut-microbiome-and-health
Books/PDFs on the Gut Microbiome - https://www.pdfdrive.com/searchq=Gut+Microbiome&pagecount=&pubyear=&searchin=&em=
What is the Gut Microbiome @Everyday Health - https://www.everydayhealth.com/digestive-health/gut-microbiome/
Researchers have acknowledged for decades the connection between a healthy body and a healthy mind. Recent research is extending that link to draw a connection between oral health and Alzheimer’s disease and dementia.
A recent analysis led by National Institute on Aging (NIA) scientists suggests that the bacteria associated with periodontal disease that causes the chronic inflammation are also associated with the development of Alzheimer’s disease and related dementias, especially vascular dementia. The results were reported in the Journal of Alzheimer’s Disease.
For more information, see Alzheimer’s Association website - https://shorturl.at/EIPQU
Contaminated Ingredients to Avoid in your Pills:
- Titanium Dioxide
- Magnesium Stearate
- Carrageenan
- Silicon Dioxide
- Calcium Carbonate
- Glucose Syrup
- Sucrose
- Dextrose
- High Fructose Corn Syrup
- Chromium
- Cholecalciferol
- Soy
Overview of Diets
Personally, I do not recommend any diet. That said, if you feel you must find structure for your eating habits, I recommend the Mediterranean Diet (covered in detail in Nutrition Section).
Diet Reviews @Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
Personally, I do not recommend any diet. That said, if you feel you must find structure for your eating habits, I recommend the Mediterranean Diet (covered in detail in Nutrition Section).
Diet Reviews @Harvard TH Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
brain health
tips for brain health
Also see The Mind Diet in Misc. Nutrition section, below
Key Points:
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/
Key Points:
- NUTRITION Eating healthy is good for your brain. Nourish your brain.
- HEART HEALTH To protect your brain, take care of your heart. A heart-healthy lifestyles reduces the risk of cognitive decline.
- BRAIN-HEALTHY HABITS Choose Brain-Healthy Habits
- SUPPLEMENTS Dietary supplements are not recommended for brain health.
- MUSIC Engage in music for better brain health.
- SOCIAL As we age, feeling connected + purpose in life = better brain health.
- SLEEP You need 7-8 hours sleep for better brain health.
- EXERCISE Keep your brain young by staying fit. As we age, an active lifestyle + regular exercise = better brain function
Websites:
Brain Health Network - https://brain.health/
Brain Health @Administration for Community Living - https://acl.gov/brain-health
Brain Health @National Institute on Aging - https://www.nia.nih.gov/health/topics/brain-health
Global Council on Brain Health @AARP (membership may be required) - https://www.aarp.org/health/brain-health/global-council-on-brain-health/
Healthy Brains @Cleveland Clinic - https://healthybrains.org/
Tools (assessment) @Comprehensive Center for Brain Health - https://umiamibrainhealth.org/tools/
alzheimer’s & dementia
What is Alzheimer’s Disease?
Alzheimer's is a progressive neurodegenerative disorder affecting memory, thinking, and behavior. It is the most common cause of dementia, accounting for up to 70% of all cases. The disease is characterized by the accumulation of beta-amyloid plaques and tau protein tangles in the brain, leading to brain cell death and a progressive decline in cognitive function. Read More What is Alzheimer’s Disease? Alzheimer's is a progressive neurodegenerative disorder affecting memory, thinking, and behavior. It is the most common cause of dementia, accounting for up to 70% of all cases. The disease is characterized by the accumulation of beta-amyloid plaques and tau protein tangles in the brain, leading to brain cell death and a progressive decline in cognitive function. As the disease progresses, individuals with Alzheimer's may experience memory loss, difficulty with language and communication, mood and personality changes, and eventually lose their ability to perform daily activities. Currently, there is no cure for Alzheimer's disease, but treatments are available to manage symptoms and slow the progression of the disease. What are the symptoms of Alzheimer’s Disease? The symptoms of Alzheimer’s Disease can become much more debilitating than simple memory loss. According to the Mayo Clinic, people with Alzheimer’s may:
A combination of genetic, lifestyle, and environmental factors may cause the onset of Alzheimer’s. The exact cause is unknown, but scientists do know that Alzheimer’s coincides with the brain’s inability to function normally. Alzheimer’s may also be characterized by an increase in amyloid and tau protein buildup within the brain; though this is a symptom of Alzheimer’s, it has not been proven to cause the disease. Read Less
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Websites & Articles:
Alzheimer’s Association - https://www.alz.org/
Preventing Alzheimer’s Disease: What Do We Know? - https://www.nia.nih.gov/health/preventing-alzheimers-disease-what-do-we-know
Alzheimer’s Association - https://www.alz.org/
Preventing Alzheimer’s Disease: What Do We Know? - https://www.nia.nih.gov/health/preventing-alzheimers-disease-what-do-we-know
health & nutrition fraud
Unfortunately, in these extremely partisan-divided current times in which we live, with untrustworthy national and global health organizations trying to dictate health rules for all of us, 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, we should not decline medical testing/intervention/pharmaceuticals 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!
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/
Health scams abound! Note that since Google appears to be hijacked by BIG Government, I'll need to research each scam/hoax individually on an alternative browser. Section in progress.
Read More
Health Scams:
Traditional Chinese Medicine (TCM); Acupuncture; Qi Gong
Ayurvedic (India)
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
Applied Kinesiology - http://www.cinam.net/AK.html
Meditation (New Age)
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
Homeopathic (sugar pill)
Hypnotism
Iridology - http://www.cinam.net/iridol.html
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.
Ozone therapy
Grounding - one supposedly accumulates healthy "electrons" from the earth
Magnets
Massage:
Unani Medicine - Perso-Arabic traditional medicine as practiced in Muslim culture in South Asia and modern day Central Asia
Yoga (links to Hinduism)
More to be added...
Traditional Chinese Medicine (TCM); Acupuncture; Qi Gong
Ayurvedic (India)
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
Applied Kinesiology - http://www.cinam.net/AK.html
Meditation (New Age)
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
Homeopathic (sugar pill)
Hypnotism
Iridology - http://www.cinam.net/iridol.html
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.
Ozone therapy
Grounding - one supposedly accumulates healthy "electrons" from the earth
Magnets
Massage:
- 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
- Acupuncture & Acupressure - "Acupressure is acupuncture without the needles. 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"
Unani Medicine - Perso-Arabic traditional medicine as practiced in Muslim culture in South Asia and modern day Central Asia
Yoga (links to Hinduism)
More to be added...
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:
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.
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.
Read Less
mental health
Section in progress
100 Bible Verses about Mental Health - https://www.openbible.info/topics/mental_health
Websites:
Association of Certified Biblical Counselors/Topic Index - https://biblicalcounseling.com/resource-library/topic-index/
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/
100 Bible Verses about Mental Health - https://www.openbible.info/topics/mental_health
Websites:
Association of Certified Biblical Counselors/Topic Index - https://biblicalcounseling.com/resource-library/topic-index/
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/
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, emotional & mental (Luke 2:52)
- Forgiveness helps us let go of bitterness, anger, resentment and other health-impacting negative attitudes
- Exercise is good for brain health--walking, stretching, weights, daily activity--it all adds up and is good for you.
- Go outside and get some fresh air, and sunshine, if it's a sunny day.
- Rest - take periodic intervals of downtime to renew and refresh
- Eat well - 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/
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/
Anxiety and Depression
Bible verses for - https://www.mentalhealthcenter.org/bible-verses-for-anxiety-and-depression/
Bible verses for - https://www.mentalhealthcenter.org/bible-verses-for-anxiety-and-depression/
The Phil. 4:8 "Filter"
Section in progress
The apostle Paul tells us how to replace sinful, wrong thinking by instead thinking thoughts that are God-honoring in Philippians 4:8. This verse serves as a spiritual filter for any and every area of our lives; it works for our thoughts, words, actions, etc...
What is a filter and what is its purpose? A filter is something that keeps the good and the bad separated. A filter is put into place to allow the good to flow through while catching harmful things.
We need to be proactive in the thoughts that enter our minds. We must work on our thought life, since our thoughts become our actions. If your thoughts are the beginnings of ungodly actions, then refrain and retrain them. Let's not forget that what we meditate and think on does matter (Proverbs 23:7a For as he thinks within himself, so he is.)
Handy acronym: THRPLGEP:
8 Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things.
IS IT…
Section in progress
The apostle Paul tells us how to replace sinful, wrong thinking by instead thinking thoughts that are God-honoring in Philippians 4:8. This verse serves as a spiritual filter for any and every area of our lives; it works for our thoughts, words, actions, etc...
What is a filter and what is its purpose? A filter is something that keeps the good and the bad separated. A filter is put into place to allow the good to flow through while catching harmful things.
We need to be proactive in the thoughts that enter our minds. We must work on our thought life, since our thoughts become our actions. If your thoughts are the beginnings of ungodly actions, then refrain and retrain them. Let's not forget that what we meditate and think on does matter (Proverbs 23:7a For as he thinks within himself, so he is.)
Handy acronym: THRPLGEP:
8 Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things.
IS IT…
- True – If it’s not true, it’s false. 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 our minds with the truth of His Word and help us 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 that are going on 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 refrain 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 our lives should be a striving to stay pure and undefiled in all areas. (Eph.1:4)
- Lovely – Conduct that is amiable, gracious, or pleasing. If our minds dwell on things that are lovely or pleasing to God, then our actions towards others will be kind and gracious.
- Commendable – We should be dwelling and thinking about morally respectable things. Are we thinking about the best of others, or do we dwell on their failures?
- Excellent – virtuous?
- Worthy of praise – would God commend me as “doing well” in this activity?
Cognitive Behavioral Therapy (CBT)
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.
Read More
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.
Read More
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
In 2 Cor. 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, 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. Scripture exhorts us to challenge our thinking:
Christian CBT can function more truly as CBT since the Bible provides an authoritative standard far superior to the empirical or pragmatic standards used in secular treatment.
Renewing our minds:
In Romans 12:2 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:
Romans 12:2: 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.
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://seattlechristiancounseling.com/articles/how-does-thought-replacement-work-in-cognitive-behavioral-therapy
See more here - http://christthetruth.net/wp-content/uploads/2015/03/cbt.htm
ABCDE's:
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/
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
In 2 Cor. 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, 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. Scripture exhorts us to challenge our thinking:
Christian CBT can function more truly as CBT since the Bible provides an authoritative standard far superior to the empirical or pragmatic standards used in secular treatment.
Renewing our minds:
In Romans 12:2 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:
Romans 12:2: 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.
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://seattlechristiancounseling.com/articles/how-does-thought-replacement-work-in-cognitive-behavioral-therapy
See more here - http://christthetruth.net/wp-content/uploads/2015/03/cbt.htm
ABCDE's:
- 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 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 challenge 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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elements of health
Like the other aspects of a well-balanced life, health consists of a daily consistency of activities, including:
Proper nutrition
Eat from the 5 food groups:
Eat the Rainbow - see Eat the Rainbow Section below.
Avoid too much fat, saturated fat, and cholesterol.
Avoid too much sugar and sodium.
Limit processed foods (ex: cold cuts, etc.).
Drink several glasses of water daily—more during hot weather.
Add fresh fruit (grapes, berries, etc.) for more flavor. Tea is nice for cold weather and can take many forms/flavors.
Article here, “Water: How much should you drink every day?” - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Exercise - See Exercise Section below.
Maintain ideal weight - See BMI Calculators below
Get adequate sleep (7-8 hours)
Link to a handy Sleep Calculator - sleep-calculator.com/
Other Elements:
Fresh air - Open windows to let fresh air into your home when possible. Get outside when the weather allows.
Sunlight - Aim for 10-15 min. on sunny days (boosts mood & immunity)—more if you live in a northern climate. Otherwise, take a Vitamin D supplement along with K2, Zinc & Magnesium.
Periodic rest (The Lord's Sabbath is a day of rest)
Control stress, with a variety of methods such as exercise, walks in nature, trust in God, Christian prayer & meditation, spa, etc.
Abstain from harmful and addictive substances such as alcohol, cigarettes, and drugs (if you do drink, maximum1 drink per day).
Laughter takes our mind off our troubles, helps us put things in perspective, and more.
Social connection provides many physical and mental health benefits (according to psychiatry)
Take a vacation several times a year (even a short trip will shake up your status quo).
Proper nutrition
Eat from the 5 food groups:
- Fruit - choose a variety of colors
- Vegetables - choose a variety of colors
- Protein - meat, fish, poultry, nuts, and beans
- Grains - rice, buckwheat, quinoa, etc.
- Dairy - milk, cheese, yogurt, etc.
Eat the Rainbow - see Eat the Rainbow Section below.
Avoid too much fat, saturated fat, and cholesterol.
Avoid too much sugar and sodium.
Limit processed foods (ex: cold cuts, etc.).
Drink several glasses of water daily—more during hot weather.
Add fresh fruit (grapes, berries, etc.) for more flavor. Tea is nice for cold weather and can take many forms/flavors.
Article here, “Water: How much should you drink every day?” - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Exercise - See Exercise Section below.
Maintain ideal weight - See BMI Calculators below
Get adequate sleep (7-8 hours)
Link to a handy Sleep Calculator - sleep-calculator.com/
Other Elements:
Fresh air - Open windows to let fresh air into your home when possible. Get outside when the weather allows.
Sunlight - Aim for 10-15 min. on sunny days (boosts mood & immunity)—more if you live in a northern climate. Otherwise, take a Vitamin D supplement along with K2, Zinc & Magnesium.
Periodic rest (The Lord's Sabbath is a day of rest)
Control stress, with a variety of methods such as exercise, walks in nature, trust in God, Christian prayer & meditation, spa, etc.
Abstain from harmful and addictive substances such as alcohol, cigarettes, and drugs (if you do drink, maximum1 drink per day).
Laughter takes our mind off our troubles, helps us put things in perspective, and more.
Social connection provides many physical and mental health benefits (according to psychiatry)
Take a vacation several times a year (even a short trip will shake up your status quo).
Like the other aspects of a well-balanced life, health consists of a daily consistency of activities, including:
Proper nutrition
Eat from the 5 food groups:
Eat the Rainbow - see Eat the Rainbow Section below.
Avoid too much fat, saturated fat, and cholesterol.
Avoid too much sugar and sodium.
Limit processed foods (ex: cold cuts, etc.).
Drink several glasses of water daily—more during hot weather.
Add fresh fruit (grapes, berries, etc.) for more flavor. Tea is nice for cold weather and can take many forms/flavors.
Article here, “Water: How much should you drink every day?” - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Exercise - See Exercise Section below.
Maintain ideal weight - See BMI Calculators below
Get adequate sleep (7-8 hours)
Link to a handy Sleep Calculator - sleep-calculator.com/
Other Elements:
Fresh air - Open windows to let fresh air into your home when possible. Get outside when the weather allows.
Sunlight - Aim for 10-15 min. on sunny days (boosts mood & immunity)—more if you live in a northern climate. Otherwise, take a Vitamin D supplement along with K2, Zinc & Magnesium.
Periodic rest (The Lord's Sabbath is a day of rest)
Control stress, with a variety of methods such as exercise, walks in nature, trust in God, Christian prayer & meditation, spa, etc.
Abstain from harmful and addictive substances such as alcohol, cigarettes, and drugs (if you do drink, maximum1 drink per day).
Laughter takes our mind off our troubles, helps us put things in perspective, and more.
Social connection provides many physical and mental health benefits (according to psychiatry)
Take a vacation several times a year (even a short trip will shake up your status quo).
Proper nutrition
Eat from the 5 food groups:
- Fruit - choose a variety of colors
- Vegetables - choose a variety of colors
- Protein - meat, fish, poultry, nuts, and beans
- Grains - rice, buckwheat, quinoa, etc.
- Dairy - milk, cheese, yogurt, etc.
Eat the Rainbow - see Eat the Rainbow Section below.
Avoid too much fat, saturated fat, and cholesterol.
Avoid too much sugar and sodium.
Limit processed foods (ex: cold cuts, etc.).
Drink several glasses of water daily—more during hot weather.
Add fresh fruit (grapes, berries, etc.) for more flavor. Tea is nice for cold weather and can take many forms/flavors.
Article here, “Water: How much should you drink every day?” - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Exercise - See Exercise Section below.
Maintain ideal weight - See BMI Calculators below
Get adequate sleep (7-8 hours)
Link to a handy Sleep Calculator - sleep-calculator.com/
Other Elements:
Fresh air - Open windows to let fresh air into your home when possible. Get outside when the weather allows.
Sunlight - Aim for 10-15 min. on sunny days (boosts mood & immunity)—more if you live in a northern climate. Otherwise, take a Vitamin D supplement along with K2, Zinc & Magnesium.
Periodic rest (The Lord's Sabbath is a day of rest)
Control stress, with a variety of methods such as exercise, walks in nature, trust in God, Christian prayer & meditation, spa, etc.
Abstain from harmful and addictive substances such as alcohol, cigarettes, and drugs (if you do drink, maximum1 drink per day).
Laughter takes our mind off our troubles, helps us put things in perspective, and more.
Social connection provides many physical and mental health benefits (according to psychiatry)
Take a vacation several times a year (even a short trip will shake up your status quo).
my healthfinder
trusted information to help your family stay healthy
https://health.gov/myhealthfinder
https://health.gov/myhealthfinder
|
Make sure your family is up-to-date on preventative services:
|
natural health
What is Integrative Medicine?
Using natural healing methods, integrative medicine focuses on you as a whole person (mind, body, and spirit), and not just your illness or disease. While it seeks to determine the underlying cause of your symptoms or condition, it also takes into account diet, exercise, sleep habits, stress, and other lifestyle factors. It brings together conventional healthcare approaches (like medication and psychotherapy) and complementary therapies (like acupuncture and yoga). In this way, integrative medicine “integrates” (combines) all aspects of your well-being to achieve optimal health and healing.
More from Cleveland Clinic here - https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
What is Holistic Medicine?
Holistic medicine is an all-encompassing term for all alternative and complementary medicine practices. The word holistic is defined as exploring all aspects of a whole entity in a comprehensive way. Holistic medicine focuses on treating physical, mental, emotional, and spiritual health to achieve improved health outcomes.
Using natural healing methods, integrative medicine focuses on you as a whole person (mind, body, and spirit), and not just your illness or disease. While it seeks to determine the underlying cause of your symptoms or condition, it also takes into account diet, exercise, sleep habits, stress, and other lifestyle factors. It brings together conventional healthcare approaches (like medication and psychotherapy) and complementary therapies (like acupuncture and yoga). In this way, integrative medicine “integrates” (combines) all aspects of your well-being to achieve optimal health and healing.
More from Cleveland Clinic here - https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
What is Holistic Medicine?
Holistic medicine is an all-encompassing term for all alternative and complementary medicine practices. The word holistic is defined as exploring all aspects of a whole entity in a comprehensive way. Holistic medicine focuses on treating physical, mental, emotional, and spiritual health to achieve improved health outcomes.
Read More
Holistic medicine is an all-encompassing term for all alternative and complementary medicine practices. The word holistic is defined as exploring all aspects of a whole entity in a comprehensive way. Holistic medicine focuses on treating physical, mental, emotional, and spiritual health to achieve improved health outcomes.
Some commonly practiced examples of holistic medicine include:
What is the difference between holistic and integrative medicine?
Integrative medicine is a form of holistic medicine. Based on treating a person as a whole, all forms of holistic medicine aim to improve a person’s health in a wide variety of aspects.
Some commonly practiced examples of holistic medicine include:
- Mindfulness meditation
- Homeopathy
- Yoga and Tai Chi
- Chiropractic care
- Massage therapy
- Acupuncture
- Integrated functional medicine
What is the difference between holistic and integrative medicine?
Integrative medicine is a form of holistic medicine. Based on treating a person as a whole, all forms of holistic medicine aim to improve a person’s health in a wide variety of aspects.
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Most natural medicines can be used alongside conventional medicine (Complementary Medicine).
Read More
Read More
Some reasons natural medicine is gaining popularity:
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.” See this site for Alternative Therapy examples and more information, https://www.verywellmind.com/alternative-therapies-types-and-uses-5207962
Most people who use non-mainstream approaches also use conventional health care.
- A growing disillusionment with drugs and conventional medicine
- Increasing concern regarding the practices of "Big Pharma" and their research methods
- A desire for medicines derived from nature which do not contain toxic or synthetic chemicals
- A holistic (whole person) approach
- Patients are able to look after their own health, maintain wellness, and prevent disease.
Complementary vs. Alternative 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.” See this site for Alternative Therapy examples and more information, https://www.verywellmind.com/alternative-therapies-types-and-uses-5207962
Most people who use non-mainstream approaches also use conventional health care.
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natural health websites
Bel Marra Health*$ - https://www.belmarrahealth.com/blog/
Green Med Info, The Science of Natural Healing*$ - https://greenmedinfo.com/
Institute for Natural Medicine - https://naturemed.org/ | e-library - https://naturemed.org/natural-health-e-library/natural-health-solutions/
Integrative Medicine at Cleveland Clinic - https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
IM & Health at Mayo - https://www.mayoclinic.org/departments-centers/integrative-medicine-health/sections/overview/ovc-20464567
Joy Bauer’s Food Cures - https://joybauer.com/food-cures/
Dr. Sina McCullough - https://www.drsinamccullough.com/blog | Epoch Times - https://www.theepochtimes.com/author-sina-mccullough
mindbodygreen ($) - https://www.mindbodygreen.com/
Nature Medicine (subscription required for full content) - https://www.nature.com/nm/
Natural Medicine Journal - https://www.naturalmedicinejournal.com/
Natural Medicines Advisor - https://natmed-advisor.therapeuticresearch.com/en/Home/NMC?referer=kaiser/intranet.urls
National Center for Complementary and Integrative Health - https://www.nccih.nih.gov/
Nutrition Stripped, Articles - https://nutritionstripped.com/articles/
The Practical Herbalist Herbal Encyclopedia - https://thepracticalherbalist.com/herbalism/advanced-herbalism/herbal-encyclopedia/
Preventative Medicine Research Institute - https://pmri.org/
True Relaxations, Natural Medicine* - https://www.truerelaxations.com/category/healthandwellbeing/natural-medicine/
Andrew Weil, M.D. | Integrative Medicine & Healthy Living - https://www.drweil.com/
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.
$Note: Many of these natural health sites are selling products—most often supplements. Be wary of these sites, as they will easily misinform to sell their merchandise.
natural remedies
What is Homeopathic Medicine?
Homeopathy focuses on overcoming the body's ailments with natural options. Its approach is holistic, which means viewing each individual as a whole, rather than looking solely at their imbalance. Homeopathy is a belief that the body has an innate ability to heal itself with a little support.
Natural Remedy Websites
Herbs:
A Guide to Herbal Remedies (featuring safety) - https://medlineplus.gov/ency/patientinstructions/000868.htm
A-Z List of Herbs (for ID purposes/$) - 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
Herbal Medicines Encyclopedia*$ - https://www.chrysalisnaturalmedicine.com/herb-encyclopedia/
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
*NOT to be trusted
A-Z List of Herbs (for ID purposes/$) - https://www.herbalhaven.com/collections/a-z-of-herbs
Ailments, Natural Remedies A-Z (crowdsourced) - https://www.earthclinic.com/ailments.html
Find a Herbal Remedy (UK) @SAGA Health - https://shorturl.at/gsIY1
Guide to Common Medicinal Herbs (use Search Encyclopedia for more) - https://shorturl.at/evxNZ
Herbal Medicines Encyclopedia*$ - https://www.chrysalisnaturalmedicine.com/herb-encyclopedia/
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
*NOT to be trusted
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
Home Remedies & Natural Treatments (India) - https://www.homenaturalcures.com/
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/
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
Home Remedies & Natural Treatments (India) - https://www.homenaturalcures.com/
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: |
Natural Pain Relief:
Can Supplements Help with Pain?@webmd - https://www.webmd.com/pain-management/features/chronic-pain-relief
A Comprehensive Guide on the Strongest Natural Pain Reliever ($) - https://shorturl.at/hrBR6
The Ultimate List of 30 Natural Pain Relievers - https://cfah.org/natural-pain-relievers/
5 Best Natural Painkillers from your Kitchen to Soothe Pain ($, India) - https://shorturl.at/kqDPV
Can Supplements Help with Pain?@webmd - https://www.webmd.com/pain-management/features/chronic-pain-relief
A Comprehensive Guide on the Strongest Natural Pain Reliever ($) - https://shorturl.at/hrBR6
The Ultimate List of 30 Natural Pain Relievers - https://cfah.org/natural-pain-relievers/
5 Best Natural Painkillers from your Kitchen to Soothe Pain ($, India) - https://shorturl.at/kqDPV
Notes:
Treat these websites with extreme caution. It never hurts to try healthy herbs and spices, but always check first with a reputable doctor or website.
$ indicates sellers
Treat these websites with extreme caution. It never hurts to try healthy herbs and spices, but always check first with a reputable doctor or website.
$ indicates sellers
Spotlight on Natural Home Remedies
Section in Progress
Section in Progress
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
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/
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 |
my natural health remedies
Honey & Cinnamon for Respiratory Distress
Pour some pure honey into a tablespoon and sprinkle on some Ceylon cinnamon. This usually helps when I have the sniffles, cough, or feel I may be coming down with an ailment.
Honey & Lemon for Sore Throat
An old-fashioned, tried & true remedy!
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Ginger for Nausea
Whenever your stomach feels upset or you feel like vomiting, take some ginger (fresh, dried, or crystallized); it always works for me!
Jewel Weed
The gel from stems can be used to treat the discomfort of poison ivy/poison oak. |
Mint for breath freshener
Aloe Vera Gel for Sunburn
Another of my go-to remedies. Whenever I accidentally overdo the sun, I rub some gel from an aloe vera leaf (pictured above/purchase at your local supermarket) over the areas. It provides a cooling sensation and alleviates the burn. The best thing to do is use sunscreen (SPF 30+) on your face/body, which I do. Having skin that burns very easily, I still find use for this remedy. Remember to store the cut leaf sections in an airtight container in the refrigerator; they will last several weeks this way.
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MY COVID REMEDY ARSENAL
Treatments and potential cures for COVID and later variants*
Read More
Treatments and potential cures for COVID and later variants*
General behaviors
*Notes: There are no guarantees as to the efficacy of the above. However, they are generally healthy substances and behaviors and will not hurt! Many ideas taken from The Epoch Times, Natural Remedy suggestions.
- Vitamin C - IMPORTANT: take a high dosage at FIRST signs of COVID (up to3,000 MG)
- Vitamin D3, 2000 IU (50 mcg) + Vitamin K2 + Magnesium + Zinc (take Vitamin D3, K2 & Magnesium together for maximum Vitamin D absorption)
- HCQ - can be ordered online at https://pharmacious.com/
- Quercetin - important natural supplement for immunity
- Ivermectin (if you can find it) - Note I did not try to procure, although it has been proven to be a safe & effective remedy
- Xylitol nasal spray - helpful, as the virus initiates in the sinuses
- Black Seed Oil (beware—it tastes horrible)
- Melatonin, (up to 3mg.; take only before bedtime, as it causes drowsiness)
- Moringa tea
- Organic Marshmallow Root
- Licorice Root (dried cut root)
- Lemon Balm Leaf, organic
- Purslane Herb
- Curcumin (also, Turmeric - root or powder)
- Wild Harvested Bei Mu (Zhe), Fritillary (Fritillaria Thunbergi)
General behaviors
- Get lots of sleep
- Take it easy, reduce stress, stay home (of course!)
- Get some fresh air and sunshine if possible
- Drink a lot of fluids, including water and teas (with above healthy herbs—marshmallow & licorice root, lemon balm & purslane)
- take aspirin for fever reduction
*Notes: There are no guarantees as to the efficacy of the above. However, they are generally healthy substances and behaviors and will not hurt! Many ideas taken from The Epoch Times, Natural Remedy suggestions.
Read Less
immune system care
Websites
How to boost your immune system, Harvard Health - https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Nutrition and Immunity - https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
Staying Healthy with Immune Boosting & Anti-Inflammatory Foods (PDF) - https://shorturl.at/fHKLS
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
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
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.
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. |
Plant Therapy Fragrance Wheel
For explanation of wheel, click on image
Plant Therapy Resource Center: https://www.planttherapy.com/resource-center Plant Therapy Fragrance Wheel PDF:
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aromatherapy websites
Aromatherapy Websites:
AromaWeb - https://www.aromaweb.com/
Essential Oils Directory @AromaWeb - https://www.aromaweb.com/essentialoils/index.php
Introduction to roll-on blends - https://sedonaaromatics.com/how-to-make-an-aromatherapy-roll-on-blend/
AromaWeb - https://www.aromaweb.com/
Essential Oils Directory @AromaWeb - https://www.aromaweb.com/essentialoils/index.php
Introduction to roll-on blends - https://sedonaaromatics.com/how-to-make-an-aromatherapy-roll-on-blend/
Essential oils charts
NOW Foods Essential Oil Chart: https://www.nowfoods.com/healthy-living/articles/essential-oil-chart PDF:
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Essential Oils Benefits Chart PDF - https://shorturl.at/cehiG
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A Beginner's Guide to Essential Oils, PDF:
Essential Oils Guide Chart: https://www.unifragrance.com.my/essential-oils-guide-chart |
make your own perfume
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/
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: |
Heart Attack Signs in Women
As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms—particularly shortness of breath, nausea/vomiting, and back or jaw pain.
Know these 7 commonly missed warning signs of Silent Heart Attacks:
As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms—particularly shortness of breath, nausea/vomiting, and back or jaw pain.
- Uncomfortable pressure, squeezing, fullness, or pain in the center of your chest that lasts more than a few minutes, or goes away and comes back.
- Pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
- Shortness of breath with or without chest discomfort.
- Other signs such as breaking out in a cold sweat, nausea, or lightheadedness.
Know these 7 commonly missed warning signs of Silent Heart Attacks:
- Shortness of breath
- Weakness
- Dizziness
- Nausea or vomiting
- Unusual fatigue
- Indigestion
- Unexplained pain in the back, jaw, or elsewhere
How to Survive a Heart Attack when alone:
to be advised
to be advised
cardiac arrest symptoms
Cardiac arrest can strike without warning
Do you suspect someone is experiencing cardiac arrest? The signs are:
What to do - https://www.heart.org/en/health-topics/cardiac-arrest/emergency-treatment-of-cardiac-arrest
Do you suspect someone is experiencing cardiac arrest? The signs are:
- Sudden loss of responsiveness. The person doesn’t respond, even if you tap them hard on the shoulders or ask loudly if they're OK. The person doesn’t move, speak, blink or otherwise react.
- No normal breathing. The person isn’t breathing or is only gasping for air.
What to do - https://www.heart.org/en/health-topics/cardiac-arrest/emergency-treatment-of-cardiac-arrest
stroke symptoms
stroke symptoms
For more information, visit
https://www.stroke.org/en/about-stroke/stroke-symptoms
https://www.stroke.org/en/about-stroke/stroke-symptoms
Stroke Symptoms - Spot a Stroke F.A.S.T.
FACE DROOPING
Does one side of the face droop or is it numb? Ask the person to smile.
ARM WEAKNESS
Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
SPEECH DIFFICULTY
Is speech slurred, are they unable to speak, or are they hard to understand? Ask the person to repeat a simple sentence, like "the sky is blue." Is the sentence repeated correctly?
TIME TO CALL 911
If the person shows any of these symptoms, even if the symptoms go away, call 911 and get them to the hospital immediately.
FACE DROOPING
Does one side of the face droop or is it numb? Ask the person to smile.
ARM WEAKNESS
Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
SPEECH DIFFICULTY
Is speech slurred, are they unable to speak, or are they hard to understand? Ask the person to repeat a simple sentence, like "the sky is blue." Is the sentence repeated correctly?
TIME TO CALL 911
If the person shows any of these symptoms, even if the symptoms go away, call 911 and get them to the hospital immediately.
safety & disaster tips
About the American Red Cross:
"The American Red Cross shelters, feeds and provides comfort to victims of disasters; supplies about 40% of the nation's blood; teaches skills that save lives; distributes international humanitarian aid; and supports veterans, military members and their families. The Red Cross is a nonprofit organization that depends on volunteers and the generosity of the American public to deliver its mission."
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red cross emergency app |
CPR
Learn Hands-Only CPR
Hands-Only CPR consists of two easy steps:
For a visual comparison of Hands-Only CPR vs. Conventional CPR, view the CPR Guide Infographic (PDF).
Hands-Only CPR Videos here - https://cpr.heart.org/en/cpr-courses-and-kits/hands-only-cpr
Poster Here:
https://www.redcross.org/content/dam/redcross/atg/PDF_s/ConsciousChokingPoster_EN.pdf
- Call 9-1-1 (or send someone to do that)
- Push hard and fast in the center of the chest
For a visual comparison of Hands-Only CPR vs. Conventional CPR, view the CPR Guide Infographic (PDF).
Hands-Only CPR Videos here - https://cpr.heart.org/en/cpr-courses-and-kits/hands-only-cpr
Poster Here:
https://www.redcross.org/content/dam/redcross/atg/PDF_s/ConsciousChokingPoster_EN.pdf
first aid for choking
The best way to dislodge an obstruction is the Heimlich Maneuver. And if you're alone, you can perform the Self-Heimlich.
Here's how you can save your life with the Self-Heimlich:
Even though you won't be able to speak when you're choking, call 911 (or text to 911) so help is on the way if needed. Then take action to dislodge the obstruction.
- Position yourself behind a chair or on the edge of a table.
- Press your abdomen (the same area you'd place your fist on another person) against a table or chair with quick inward and upward thrusts.
- Repeat until the object is dislodged.
How to perform the Heimlich Maneuver on yourself, with illustrations:
https://www.wikihow.com/Perform-the-Heimlich-Maneuver-on-Yourself
The Flake maneuver for choking when alone (discovered many years ago, preserved and posted here).
Food & nutrition
eat healthy with myplate
Get your Personalized MyPlate Plan
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/
MyPlate Kitchen - https://www.myplate.gov/myplate-kitchen
Shop Simple with MyPlate - https://www.myplate.gov/shopsimple
Start Simple with My Plate (PDF) - https://myplate-prod.azureedge.us/sites/default/files/2022-01/SSwMP%20Mini-Poster_English_Final2022.pdf
MyPlate Interactive - https://www.myplate.gov/
Interactive Healthy Eating Plate - https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
MyPlate Kitchen - https://www.myplate.gov/myplate-kitchen
Shop Simple with MyPlate - https://www.myplate.gov/shopsimple
Start Simple with My Plate (PDF) - https://myplate-prod.azureedge.us/sites/default/files/2022-01/SSwMP%20Mini-Poster_English_Final2022.pdf
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
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
Healthy Eating with the Mediterranean Diet Pyramid - oldwayspt.org
New Mediterranean Diet Kit @Oldways PDF:
The Mediterranean Diet Brochure (Arkansas SNAP Ed) PDF:
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Misc. Websites:
anti-inflammatory diet
What is Inflammation?
Inflammation is the normal response of your immune system to injury, illness, or other harm. If you have an infection, wound, tissue damage, or buildup of toxins in your body, your immune system will respond and be triggered to deal with it. Without inflammation, your injuries wouldn’t be able to heal.
Chronic inflammation occurs if this process continues for too long, making it harder for the body to heal. This often leads to chronic pain. There are other health conditions related to chronic inflammation, including:
Inflammation is the normal response of your immune system to injury, illness, or other harm. If you have an infection, wound, tissue damage, or buildup of toxins in your body, your immune system will respond and be triggered to deal with it. Without inflammation, your injuries wouldn’t be able to heal.
Chronic inflammation occurs if this process continues for too long, making it harder for the body to heal. This often leads to chronic pain. There are other health conditions related to chronic inflammation, including:
- Arthritis (Osteoarthritis and Rheumatoid arthritis)
- Diabetes
- Heart disease (High blood pressure, coronary heart disease, peripheral artery disease)
- Some cancers (i.e., colon, pancreatic, and liver cancers)
Dr. Weil's Anti-Inflammatory Diet:
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-diet/
Dr. Weil's Interactive Anti-Inflammatory Food Pyramid:
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-diet/
Dr. Weil's Interactive Anti-Inflammatory Food Pyramid:
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/
Anti-Inflammatory Diet @Harvard T.H. Chan - https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/
Anti-Inflammatory Foods PDF:
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misc. nutrition
Food Pyramids:
A collection of food pyramids from around the world - https://food-pyramid.org/category/food-guide-pyramids/
Healthy Eating Pyramid by Harvard TH Chan - https://food-pyramid.org/category/food-guide-pyramids/
Other:
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/
CSPI on Pinterest - https://www.pinterest.com/cspinutrition/
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/
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/
CSPI on Pinterest - https://www.pinterest.com/cspinutrition/
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/
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:
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.
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
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
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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.
What should you eat on the MIND diet?
Here are 10 foods to incorporate, according to Healthline.
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eat the rainbow
Fruit and vegetables fall into five different color categories: red, purple/blue, orange/yellow, green, and white/brown.
Read More
Read More
Each color has unique disease-fighting chemicals called phytochemicals, which give fruits and vegetables their vibrant color and some of their health properties.
RED
Red fruits and vegetables get their color from the natural plant pigment lycopene, a powerful antioxidant that can help reduce the risk of cancer and keep the heart healthy.
Sources include:
tomatoes, red bell peppers, radishes, strawberries, rhubarb, cherries, red grapes, raspberries, watermelon, red apples, chillies
PURPLE /BLUE
The plant pigment anthocyanin gives blue/purple fruits and vegetables their distinctive color. Anthocyanin also has antioxidant properties to protect cells from damage, and can help reduce the risk of cancer, stroke and heart disease.
Sources include:
beetroot, red cabbage, blackberries, purple grapes, plums
ORANGE/YELLOW
Carotenoids give this group their vibrant color. A well-known carotenoid called betacarotene (B-carotene) is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.
Sources include:
carrots, lemons, pumpkin, butternut, pineapple, mango, corn, oranges, squash, peaches, nectarines, apricots
GREEN
Green vegetables contain a range of phytochemicals including carotenoids, indoles, and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.
Sources include:
spinach, asparagus, avocado, broccoli, peas, green beans, green apples, limes, kiwifruit, lettuce, cabbage, celery, green bell peppers
BROWN/WHITE
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.
Sources include:
cauliflower, brown pears, mushrooms, white peaches, garlic, potatoes, sweet potatoes, dates, onions, ginger, parsnips, turnips
RED
Red fruits and vegetables get their color from the natural plant pigment lycopene, a powerful antioxidant that can help reduce the risk of cancer and keep the heart healthy.
Sources include:
tomatoes, red bell peppers, radishes, strawberries, rhubarb, cherries, red grapes, raspberries, watermelon, red apples, chillies
PURPLE /BLUE
The plant pigment anthocyanin gives blue/purple fruits and vegetables their distinctive color. Anthocyanin also has antioxidant properties to protect cells from damage, and can help reduce the risk of cancer, stroke and heart disease.
Sources include:
beetroot, red cabbage, blackberries, purple grapes, plums
ORANGE/YELLOW
Carotenoids give this group their vibrant color. A well-known carotenoid called betacarotene (B-carotene) is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.
Sources include:
carrots, lemons, pumpkin, butternut, pineapple, mango, corn, oranges, squash, peaches, nectarines, apricots
GREEN
Green vegetables contain a range of phytochemicals including carotenoids, indoles, and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.
Sources include:
spinach, asparagus, avocado, broccoli, peas, green beans, green apples, limes, kiwifruit, lettuce, cabbage, celery, green bell peppers
BROWN/WHITE
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.
Sources include:
cauliflower, brown pears, mushrooms, white peaches, garlic, potatoes, sweet potatoes, dates, onions, ginger, parsnips, turnips
Read Less
Add Color with Fruits & Vegetables PDF:
Phytonutrients: Paint your plate with the colors of the rainbow (Harvard Health 2019): https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 Eat the rainbow for good health (Mayo Clinic 2022): https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/ |
Click on infographics above for more information
More Websites & Articles:
Nutrition facts (food labels, etc.)
Interactive Nutrition Facts Label:
https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro
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 Analysis websites:
CalorieKing Food Nutritional Database - https://www.calorieking.com/us/en/foods/
fatsecret (nutrition counter) - https://www.fatsecret.com/calories-nutrition/
Foodstruct Nutrition Search - https://foodstruct.com/nutrition-search
HappyForks Diet Analysis & Food Diary - https://happyforks.com/
MyFoodDiary - https://www.myfooddiary.com/foods/
Nutrition Facts Search Tool - https://tools.myfooddata.com/nutrition-facts
Nutrition Facts @WolframAlpha - https://www.wolframalpha.com/input/web-apps/culinary-mathematics-assistant/nutrition/nutrition-facts
Nutrition Search API (Demo) - https://developer.edamam.com/edamam-recipe-api
Find Nutritional Value of a Product - https://www.nutritionvalue.org/
USDA Online Tools - https://www.nutrition.gov/topics/basic-nutrition/online-tools
CalorieKing Food Nutritional Database - https://www.calorieking.com/us/en/foods/
fatsecret (nutrition counter) - https://www.fatsecret.com/calories-nutrition/
Foodstruct Nutrition Search - https://foodstruct.com/nutrition-search
HappyForks Diet Analysis & Food Diary - https://happyforks.com/
MyFoodDiary - https://www.myfooddiary.com/foods/
Nutrition Facts Search Tool - https://tools.myfooddata.com/nutrition-facts
Nutrition Facts @WolframAlpha - https://www.wolframalpha.com/input/web-apps/culinary-mathematics-assistant/nutrition/nutrition-facts
Nutrition Search API (Demo) - https://developer.edamam.com/edamam-recipe-api
Find Nutritional Value of a Product - https://www.nutritionvalue.org/
USDA Online Tools - https://www.nutrition.gov/topics/basic-nutrition/online-tools
processed foods & health
“Often referred to as convenience or pre-prepared foods, processed foods are suggested to be a contributor to the obesity epidemic and rising prevalence of chronic diseases like heart disease and diabetes.” See article from Harvard T.H. Chan School of Health for more:
https://www.hsph.harvard.edu/nutritionsource/processed-foods/
Lists of Unhealthy Foods:
72 Unhealthiest Foods on the Planet @EatThis,NotThat - https://www.eatthis.com/unhealthiest-foods-on-the-planet/
83 Unhealthiest Fast Foods on the Planet @EatThis,Not That - https://www.eatthis.com/unhealthiest-fast-food/
https://www.hsph.harvard.edu/nutritionsource/processed-foods/
Lists of Unhealthy Foods:
72 Unhealthiest Foods on the Planet @EatThis,NotThat - https://www.eatthis.com/unhealthiest-foods-on-the-planet/
83 Unhealthiest Fast Foods on the Planet @EatThis,Not That - https://www.eatthis.com/unhealthiest-fast-food/
About Fast Food
What is “fast food”?
Highly processed, mass-produced food that’s prepared quickly—usually on a grill, in a fryer or in a microwave. It’s cheap and convenient.
What is “junk food”?
Any food that is highly processed, high in calories and low in nutrients. Junk food is also usually high in added sugars, salt and saturated or trans fats. Junk foods can be addictive.
Long-term effects of eating junk food:
Eating a poor quality diet high in junk food is linked to a higher risk of obesity, depression, digestive issues, heart disease and stroke, type 2 diabetes, cancer, and early death.
According to Dr. Joel Fuhrman, examples of fast foods include:
- French fries
- Bagels
- Croissants
- Energy bars
- Soda
- Frozen entrees
- Deli meats and cheeses
- Cookies, cakes, and candy
- Products made with white flour
- Processed snack foods
Fast Food Nutrition Facts - https://fastfoodnutrition.org/
Fast Food Ingredients - http://www.fastfoodingredients.com/
How fast food can affect your body from Cleveland Clinic:
https://health.clevelandclinic.org/heres-how-fast-food-can-affect-your-body/
17 Serious Side Effects of Eating Fast Food, from EatThis,NotThat!:
https://www.eatthis.com/what-happens-to-your-body-when-you-eat-fast-food
https://health.clevelandclinic.org/heres-how-fast-food-can-affect-your-body/
17 Serious Side Effects of Eating Fast Food, from EatThis,NotThat!:
https://www.eatthis.com/what-happens-to-your-body-when-you-eat-fast-food
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) |
PDF:
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This tool will calculate daily nutrient recommendations based on the Dietary Reference Intakes (DRIs) established by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine. Click on website link above and enter height, weight, age, and activity level to generate a report of the following items:
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basal metabolic rate & body mass index calculators
BMr Calculator
BMR Calculator
What is BMR?
The rate at which energy (calories) is used for the essential life functions is called Basal Metabolic Rate (BMR). Basal metabolism includes most of the involuntary things the human body does to support life – such as breathing, blood circulation, body temperature regulation, nervous system operations, etc., but not the extra energy needed for any additional physical activity such as gym exercise. In other words, if you laid in bed all day doing nothing else, then you would need to eat at least the number of calories roughly equal to your BMR in order to maintain your normal body functions.
The rate at which energy (calories) is used for the essential life functions is called Basal Metabolic Rate (BMR). Basal metabolism includes most of the involuntary things the human body does to support life – such as breathing, blood circulation, body temperature regulation, nervous system operations, etc., but not the extra energy needed for any additional physical activity such as gym exercise. In other words, if you laid in bed all day doing nothing else, then you would need to eat at least the number of calories roughly equal to your BMR in order to maintain your normal body functions.
bmi calculator
What is your BMI?
Your BMI is a measurement of your body weight based on your height and weight. Although your BMI does not actually “measure” your percentage of body fat, it's useful for estimating a healthy body weight based on your height. Your BMI “number” will inform you if you are underweight, of normal weight, overweight, or obese.
Your BMI is a measurement of your body weight based on your height and weight. Although your BMI does not actually “measure” your percentage of body fat, it's useful for estimating a healthy body weight based on your height. Your BMI “number” will inform you if you are underweight, of normal weight, overweight, or obese.
food magazines & blogs
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/
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/
Coffee & tea
Coffee
coffee&health - https://www.coffeeandhealth.org/ Coffee Review - https://www.coffeereview.com/ National Coffee Association - https://shorturl.at/EHQ05 |
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 Read Less
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 has a floral aroma and taste. Click on the photo below to read about its health benefits. |
Tea
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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:
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
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
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
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
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
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/
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
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
A helpful website with simple recipes and templates (see below for more on recipe templates)
Cooking Matters eBook (with recipe templates) - https://cookingmatters.org/wp-content/uploads/2022/03/CM-In-Your-Food-Pantry.pdf
Cooking Matters Handouts - https://cookingmatters.org/wp-content/uploads/2023/08/CM_Handouts_Digital_FINAL.pdf
Making Recipes Work for You - https://cookingmatters.org/wp-content/uploads/2022/09/Making-Recipes-Work-For-You.pdf
Recipe Collection #1 (with templates) - https://cookingmatters.org/wp-content/uploads/2023/08/CM_Recipes_Digital_FINAL.pdf
Recipe Collection #2 (with templates) - https://cookingmatters.org/wpcontent/uploads/2023/08/CM_Recipe_NewRecipes_Digital.pdf
Recipe Finder - https://cookingmatters.org/recipe-finder/
cooksmarts
COOKSMARTS
https://www.cooksmarts.com/
a subscription-based meal-planning service offering helpful online cooking tips and infographics
https://www.cooksmarts.com/
a subscription-based meal-planning service offering helpful online cooking tips and infographics
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/
Guide to 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/
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/
Guide to 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
How to use TEMPLATES for quick and simple cooking:
My style of cooking involves general recipe "templates" using whatever is handy in the refrigerator and/or pantry. I don't accurately measure items, but they turn out well nevertheless. Being gluten-free, I've compiled a variety of one-serving meals for myself. A concept I use is adding my favorite veggies (onions, peppers, mushrooms, kale, etc.) to each dish, whether it be a skillet, stir-fry, pasta dish, etc. This is an excellent way to get those very-nutritious vegetables into each meal you prepare. Being a carnivore, I incorporate a meat/poultry/seafood/egg option into most dinner meals. Vegans can tweak accordingly. Seasoning with a variety of healthy herbs and spices adds taste and flavor.
I'll share a few recipe template ideas here. Someday I would like to compile a cookbook of my GF recipes.
I'll share a few recipe template ideas here. Someday I would like to compile a cookbook of my GF recipes.
fried rice skillet template
INGREDIENTS:
3 Eggs
2 tbsp. Butter
Veggies - onion, pepper, mushrooms, kale or other greens, etc.
1 pack Minute Rice
2 slices cheese (American, Mozzarella, Provolone, Swiss, or any you choose)
1 tsp. Milk
Herbs, such as black & red pepper, Paprika, parsley, chives, turmeric, cilantro, etc.
INSTRUCTIONS:
Microwave rice 45 seconds in microwave.
Melt butter in medium skillet, crack open 3 eggs, and let it start to "gel".
Add veggies and cheese, stirring and chopping constantly
Pour in milk and continue to stir and chop.
Makes 1 or 2 servings.
sausage & pasta template
roasted sheet pan template
Meal ideas to try
Breakfast
Never skip breakfast—it’s important! Include some dairy (cereal or granola with milk is an excellent choice), fruit, and a protein, if desired (ie, eggs).
- Granola and milk
- Scrambled eggs - butter, 2 eggs, 1 slice American cheese, 1 tsp. milk, herbs (oregano, black pepper, onion flakes, parsley)
Lunch
The second largest meal of your day, lunch can include some fruit, a protein, grains, and/or veggies. Eat enough to give yourself enough energy until dinnertime.
- 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
Some of my favorite evening meal ideas are listed below. You will need to measure the ingredients so you’ll have enough to feed all the members of your family. I cook gluten-free only for myself. The key is to try to include a protein/vegetables/healthy oil (olive oil)/whole grains.
Emphasize the vegetables you like/taste good, and try to incorporate them in as many meals as possible. It’s what I do. For example, my favorite (healthy too) vegetables are: sweet onions, green onions, leeks, mushrooms, sweet peppers, broccoli, and several others. Incorporate beans/lentils if you like them (I don't), as they are very healthy and a good source of protein.
Emphasize the vegetables you like/taste good, and try to incorporate them in as many meals as possible. It’s what I do. For example, my favorite (healthy too) vegetables are: sweet onions, green onions, leeks, mushrooms, sweet peppers, broccoli, and several others. Incorporate beans/lentils if you like them (I don't), as they are very healthy and a good source of protein.
- 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
Some recipes to try
READERS:
Which recipe format do you like better--the one on the left or the right? Thanks! Here is an idea for smoothies I like to make during the warmer months:
Banana & Strawberry Smoothie
Ingredients:
1/2 cup milk 1 banana red strawberries, cut up 1 tbsp. vanilla extract 5 chopped (cut) figs 2 chopped (cut) dates other fruit - blueberries, etc. Toppings: unsweetened shredded coconut cashews anything else—granola, nuts, seeds, raisins, etc. Directions: Blend and top with shredded coconut & cashews, or whatever toppings you choose. |
Tuna Spinach Bowl
Ingredients:
Spinach leaves 1 tomato, sliced sliced raw onion 1 can tuna in water mayo black pepper Directions: Combine tuna, mayo, onions and black pepper. Place spinach in bowl with sliced tomatoes, adding tuna on top. |
exercise & fitness
fitness & exercise on the web
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 - barbells, kettlebell, etc. Builds muscles in arms.
- Core/Abs - Those 50+ are no doubt familiar with "middle-age spread"; here's where core strengthening comes in. Best exercise devices for core/abs TBA...
- Aerobic - Walking is best. For some indoor aerobic exercise, jump on a mini-trampoline. A fitness stepper is also helpful for indoor aerobic workouts. Jogging is not recommended, especially for seniors--it's too hard on the joints. I may have permanently injured my legs and/or knees by attempting to jog in the past. Jogging is also not good for those with osteoporosis or heart conditions, such as myself.
More information to be added...
exercise equipment for the home
Note: information provided here is geared toward senior citizens (50 and up); you may desire to consult with your physician before starting a fitness routine.
No need to pay expensive gym membership fees; there are plenty of fun, 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 for under $100 on amazon.com or on kohls.com and can be stored in an average walk-in closet.
Favorite Fitness Equipment:
Stamina Mini Trampoline - a fun mode for indoor exercise, and better for those such as myself with subpar legs/knees
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 (more muscle-building)
Bench - a basic foundation for many exercises
Kettlebell - lift, for arm strengthening (mine is 10 lbs.)
Mat - prevents slipping and provides cushioning for all bodyweight exercises
Foam roller (pictured) - available in various lengths and diameters and helpful in 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 (rocker effect) to sit on, and provides imbalance so your core gets a good workout
Resistance Bands- also known as Pilates bands, these are efficient for a variety of stretching and resistance exercises
Pilates Magic Circle (pictured) - use (squeeze in) between knees or push in with hands; either provides a good resistance workout
Ab Roller - this is the hardest one; roll out in front of a wall on a carpet (be warned you may fall flat on the floor--I always do)
No need to pay expensive gym membership fees; there are plenty of fun, 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 for under $100 on amazon.com or on kohls.com and can be stored in an average walk-in closet.
Favorite Fitness Equipment:
Stamina Mini Trampoline - a fun mode for indoor exercise, and better for those such as myself with subpar legs/knees
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 (more muscle-building)
Bench - a basic foundation for many exercises
Kettlebell - lift, for arm strengthening (mine is 10 lbs.)
Mat - prevents slipping and provides cushioning for all bodyweight exercises
Foam roller (pictured) - available in various lengths and diameters and helpful in 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 (rocker effect) to sit on, and provides imbalance so your core gets a good workout
Resistance Bands- also known as Pilates bands, these are efficient for a variety of stretching and resistance exercises
Pilates Magic Circle (pictured) - use (squeeze in) between knees or push in with hands; either provides a good resistance workout
Ab Roller - this is the hardest one; roll out in front of a wall on a carpet (be warned you may fall flat on the floor--I always do)
This provides an excellent workout for legs and/or arms. The resistance can be adjusted. I've been using with the setting it came with. One great feature is the ability to store and use anywhere due to small space footprint. Good for aerobic and arm strengthening. Use pedals and bands together or independently. (Above link takes you to purchase site on amazon.com.)
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Exercise databases & Gifs
The American Council on Exercise (ACE) offers a web-based Fitness® Exercise Library (featuring helpful animated gifs) - https://www.acefitness.org/resources/everyone/exercise-library/#sthash.3hwa9cnd.dpbs
The National Institute on Aging offers a resource on exercise and physical activity that includes getting ready, sample exercises, activity logs, setting goals worksheets and more - https://www.nia.nih.gov/health/topics/exercise-and-physical-activity
SWORKIT Health Exercise Library - https://sworkit.com/exercises
DAREBEE, Fitness On Your Own Terms - https://darebee.com/
DAREBEE, Bookmarks - https://darebee.com/bookmarks.html
DAREBEE, Fitness On Your Own Terms - https://darebee.com/
DAREBEE, Bookmarks - https://darebee.com/bookmarks.html
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.
Several small increments of exercise can be just as beneficial as a long workout, and they are easier to fit into a busy schedule.
Your goal should be to sit less and move more throughout the day.
- Improve your grip strength by doing ball squeezes
- While brushing your teeth - for balance practice, stand on one foot for 60 seconds and then switch. Also, you can try balancing while lifting your leg to the side.
- Arm circles - keep your arms out to the sides and do 15 circles in a clockwise direction, then 15 circles counterclockwise.
- Squats while your brush your teeth (I do this when cleaning my contact lenses).
- Park further away than you need to to get some extra steps in. It’s probably less crowded further back in the parking lot, as well.
- Choose to take the stairs (in lieu of the elevator or escalator) if they’re available to you. Or walk up and down your stairs at home 10 times to get your heart rate up. Stair climbing is a great cardiovascular exercise.
- Reorganize your home; you may find that moving things once in awhile is healthy for both your body and your mind.
- Clean your home. Keep things clean and neat by regularly dusting, vacuuming, sweeping, putting away, and cleaning surfaces.
- Stretch in bed before getting up in the mornings.
- Make it a habit to get up and move every half hour. I tend to sit a lot when I’m on my iPad. My legs get stiff if I don’t get up and walk around on a regular basis.
Physical Activity Guidelines for Americans
Note that these guidelines are far from“current” (2018)!
See more info on website here:
https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
Physical Activity Guidelines 2nd Edition PDF (online):
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Key Points
Note that these guidelines are far from“current” (2018)!
See more info on website here:
https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
Physical Activity Guidelines 2nd Edition PDF (online):
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Key Points
PDF:
physical_activity_guidelines_2nd_edition.pdf | |
File Size: | 15183 kb |
File Type: |
Exercise & Physical Activity from National Institute on Aging
https://www.nia.nih.gov/health/topics/exercise-and-physical-activity
https://www.nia.nih.gov/health/topics/exercise-and-physical-activity
PDF:
nia_exercise_and_physical_activity.pdf | |
File Size: | 7707 kb |
File Type: |
Fitness & exercise websitesExercise @Ideafit - https://www.ideafit.com/personal-training/personal-research-news/exercise/ Fitness @eatright.org - https://www.eatright.org/ Home Gym - https://www.creators.com/special-sections/spring-summer-home-improvement-2022/322595 JumpStart by WebMD - https://www.webmd.com/fitness-exercise/default.htm |
Misc. FItness
Weight Loss Calculator:
Calorie Burn Rate Calculator:
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=41&contentid=CalorieBurnCalc
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=41&contentid=CalorieBurnCalc
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Credits: Health & Nutrition cover pic courtesy of (free) Adobe Stock Photos