"Ain't" No Gym Memberships in the Blue Zones! Try Some "Home" Work!

This excellent article notes the importance of getting "Blue Zone exercise" for longevity WITHOUT a gym membership!... There are no gym memberships in most Blue Zones where they live to be 90 to 110 and very functional!  Try these around the house tips for exercise for longevity and weight reduction! I will give you a hint...it's not about how many hours you sit in your recliner chair and watch TV!

I am absolutely not saying don't go to the gym! I go almost every day....BUT you should not make your life too "convenient" at home. Constant, low intensity household work can burn a lot of calories each day! We call this "Non-Exercise" Exercise!!! It adds up!

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Vitamin D for Fibromyalgia is a Good Thing!

While I don't think vitamin D deficiency is the cause of fibromyalgia, taking adequate amounts of vitamin D is so easy, safe and cheap to do and test for, and, it is beneficial in so many other conditions that it is a "no brainer" to take.  I can tell you from testing and giving vitamin D to hundreds if not thousands of patients that 5000 IU daily will get you into the sufficient range and I have NEVER seen this dose come close to toxic levels. In fact, I will put brand new patients on 10,000 IU per day and measure them in a month and have never seen anything close to toxicity. I have seen patients get high levels when they have "mistakeningly" taken 40,000-50,000 IU daily by mistake for several months. So ALWAYS have your vitamin D level checked within a month of taking your dose of vitamin D. Ideally do it at baseline then a month.  (Read More Here...)

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Berries Are Best for Your Arteries!

Improving your artery function doesn't mean use the most expensive products (foods).  Blackberries rule and green and black tea are excellent in improving artery (endothelial function). Watch this excellent 5 minute video. A hand full of berries daily with a cup or two of tea.... A must....

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Carbs That Are Good For Your Gut!

Carbs that are good for the gut contain resistant starch such as in whole grains, seeds, beans, fruits, potatoes, hi-maize corn and potato starch. These starches provide food (pre-biotics) for the bacteria in your gut (microbiome) that can... 

- Improve insulin sensitivity
- Assist with weight loss
- Decreases risk of colon cancer
- Used as a sauce thickener
- Reduce inflammation
- Improve your thinking and mood   

So eat your beans and try a healthy potato salad!  (Read More (Ornish.com)......)

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Some Longevity Foods for Your 4th of July Celebrations

While most will be eating foods that are harmful to their longevity and vitality this 4th
of July weekend, I thought I would share some simple dishes from the "Blue Zones" where
people live 10-12 years longer and with vitality and full participation in the communities
where they live. ...... Beans and colorful vegetables lead the pack. Even a Sardinian pasta
dish "snuck in" there!

Baked Ikarian Chickpeas    Raw Almonds - 1-2 palm fulls per day  
Kabocha Squash Soba Noodle Bowl    Simple Greek Bruschetta    
Mango and Black Bean Tacos    Sardinian Pasta Fagioli   

Kirk's Super Fast "What's Left in the Frig" Bean Salad....

DIRECTIONS: 1 can organic garbanzo beans, 1 can pitted black olives diced, 1 cup cooked organic pasta spirals, 1 cup organic diced mushrooms, 1 1/2 cup chopped read beat, 1 small
avocado, onion powder, garlic powder, salt, and 1 lime freshed squeezed. Mix in a steel bowl while drinking a half a cup of red wine (cabernet or pino noir) from your 34 year old daughters baby cup! That's my wine glass!

Enjoy! Love the people your around! Eat more good food than bad! Go for a nice
leisurely walk after your meals! Don't do anything stupid with fireworks or alcohol!

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Reversing Heart Disease Today is At Your Finger Tips!

FREE "Heart Disease Reversal" resource page at HealthyLivingforBusyPeople.com.

Over the last year I have put together a collection of proven resources for you, your friends or loved one's on how to reverse heart disease through - medical studies, interviews/podcasts (doctors, surgeons and patients), books & cookbooks, free recipes, cooking courses, home delivered meals, coaching programs, immersion programs, restaurant apps, Quick Start programs and more to help you Reverse Your Heart Disease Today! It's all at your fingertips and up to you! Watch my video (4:50) on how to use this resource page effectively.  

Heart Disease is still the Number 1 Killer in the World but is not only preventable but reversible by diet...Proven Not Hype! Watch this video and scroll down this page for you, your loved ones and friends!

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Eat Beans and Take a "Forest Bath" for Health!

These two simple longevity and wellness tips came from the Blue Zone newsletter.

THEE Anti-Aging Food - Beans!

Eat a cup of beans per day. The most consistent "anti-aging" food group consumed in all the
Blue Zones (Ikaria, Greece; Sardinia, Italy; Nicoya, Costa Rica; Okinawa, Japan; Loma
Linda, California)    Lentil Recipe       Beans

I generally get a can of organic, precooked black, white, pinto, garbanzo or kidney
beans (89-99 cents per can) and throw them on my salad, mashed in a bean dip,
mixed with rice or in a soup almost daily. Its simple. I don't soak and cook them. It's
just me so the organic, precooked canned beans work great. Start small if you have
some gas and work up. The resistant starch in beans is good for weight loss and
creating short chain fatty acids which is healing fuel for your gut health.

Kirk's Super Fast Bean Dip

Get a can of organic pinto or white beans (can be any bean). Open it and rinse off the
"Goo". Toss the beans in a bowl. Get a whole or half organic ripe avocado (use a whole
one if you want it smoother). Squeeze a lemon or lime in. 2-3 tablespoons of favorite
salsa. Any herbs and spices and mash. Either by hand or with a Cuisinart type machine.
Dip with fresh vegetables or homemade organic corn tortillas that I bake for 3-4 minutes
a side at 450... watch them and don't let them burn! Break then into small triangles and
munch away.

"Forest Bathing" for Health

Japanese "forest bathing" was encouraged by the Japanese government in 1982 to
improve one's health. I don't need a study to know this is good for people. Makes me
very happy when I see my grand children go on hikes regularly in forests or near the
ocean with their parents.   ( Video )

Go take a "forest bath" today!

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Meat Eating, Gut Bacteria, Heart Attack Risk and TMAO Testing at Health Associates

The Cleveland Heart Lab does this test (TMAO) which I routinely do. People just can’t eat fish or take fish oil the “day before” for it to be accurate. I have done a fair amount of TMAOs and interestingly some “vegetarians (cheese eaters)” have had elevated levels as well as some meat eaters.

If you choose to eat meat (fish, eggs, dairy, poultry, etc.), which most people do you should have this test done irregardless of your other heart disease risk factors (such as cholesterol levels) to see if the TMAO is elevated. It can be added to the "Inflammation Panel" and "Omega Check" that I do from Cleveland Heart Lab. I have also found their service, Cleveland Heart Lab's, to be excellent with very reasonable pricing if you are paying cost to the patient.

Here are two short, excellent videos on TMAO and heart disease risk.
 
  1 minute from Cleveland Heart Lab
 
  6 minutes from NutritionFacts.org

Call me between 8-9 a.m. PST with any questions (916-489-4400) regarding this test or any other heart disease risk factor test (Go to my Heart Disease Reversal Resource page and scroll down for resources that will help you reverse your heart disease).

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

Eat All You Want....Lose Weight and Drop Your Cholesterol, High Blood Pressure and Inflammation!

This is not a "hyped" title for dramatics. It is an actual fact that patients who went on Dr. John McDougall's 10 day immersion program with UNLIMITED amounts of buffet style starch-rich plant food dropped in 7 days an average of 3 lbs, total cholesterol by 22 mg/dL systolic blood pressure 8 mm Hg and diastolic blood pressure by 4 mm Hg.

The unlimited diet was roughly 7% fat, 12% protein, and 81% carbohydrate by calorie. It's whole food plant-based with no added oil.  Medications had to be cut the first night of the program, especially diabetic andhypertensive medications otherwise blood pressures and blood sugars would drop to low and the patients would have obvious adverse health effects.

Also the same diet approach (no limit, whole food, low-fat plant based diet approach)
in the BROAD Study in New Zealand showed participants lost an average of 11.5 Kg (25.3 pounds) at one year. This is the largest weight loss of any randomized control trial (RCT) where participants had NO RESTRICTION on calories and were not required to exercise.

But its UNPROCESSED carbohydrate WITHOUT ADDED OILS. You won't get the same
results with processed carbohydrates or added oils.

So personally, as a clinician, I would love to see all my patients go through his 10 day
intensive where you are fed three meals per day and have the patients get educated
on how to prepare the foods without the stress of worrying about it initially.

Now in an "ideal" "ideal" world I would have patients go on Dr. Brooke Goldner's
green smoothie (64 oz of 75% packed greens/ 25% fruit / 1/4-1/2 cup flax or chia seed)
raw food diet x 1 month then transition to the whole-food diet above. You would
see a dramatic reduction in a wide variety of complaints and conditions.

"Us" health professionals wouldn't have half the patients we have because they would
be cured. And the truth is you can do the above very safely getting Dr. Goldner's
super fast read book "Goodbye Lupus" book right now and reading any one of Dr. McDougall's books - But start with "The Healthiest Diet on the Planet".

The order to follow the program would be to do a month or two on Dr. Goldner's diet
and then transition to a Dr. McDougall whole food plant-based diet....If that happened
I along with other health professionals would have to find new jobs :))!

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"

How to Live to 100...It's Your Lifestyle Not Your Genes...Learn From Those Who Have Done It!

I am a big "Blue Zones" fan on learning from societies that live to 90-100 without our chronic diseases and then die after a short decline, if at all. On my FREE "Living to 100" resource page start by watching a short Dan Buettner TED talk, then check out the "Power 9" and "Blue Zone Food Guidelines" handouts...Listen to my podcast with the Willcox brothers (Okinawan Centenarian Study).

As much as I am a diet geek, longevity goes well beyond diet... it is not just luck or just your genes! You can do something about it today and for your lifetime...

I will give you a hint. Your want to create an environment in your life that supports you living a longevity lifestyle without thinking about it. If you do just one thing watch one of Dan Buettner TED talks.

Hopefully you will be intrigued to get one of the Blue Zone books. Take his $19 courses which were well worth it....

All the links are there to help you live a long, functional healthy life.

While I use supplements and hormones in my medical practice they can be helpful in improving quality of life, but for longevity we don't know the answer at all yet. So lets incorporate what successful Blue Zone cultures do into our busy lives. This is possible and this is what the book "Blue Zones Solutions" is all about. How these principles work in cities in the U.S.....if they create the correct "longevity environments"!

Be and Stay Well,

Kirk

You can call for "brief" medical questions 8-9 a.m. PST Monday-Friday   916-489-4400    KwikerMedical.com     StayingHealthyToday.com     Kirk's Healthy Living Tips
Kirk's FREE "21 Day Healthy Living Program"  Kirk's FREE "Alzheimer's, Heart Disease, Diabetes Living to 100 and Obesity 'Reversal' Programs"