healthy habits

1. JAMES MITCHELL, MD

6. HEALTHY LIVING
 FOOD
 DRINK
 MEDICATION
 EXERCISE

7. HEALTHY LIVING
 FOOD
 FRUIT/VEGETABLES
 BERRIES
 MEAT/FISH/POULTRY
 DAIRY
 LABELS
 FOOD AS MEDICINE
 WHAT TO AVOID

8. HEALTHY LIVING
 IMMUNE SYSTEM
PEYER’S PATCHES-The gut-associated lymphoid tissue
(GALT) consists of both isolated and aggregated
lymphoid follicles [1] and is one of the largest lymphoid
organs, containing up to 70% of the body’s
immunocytes.

9. HEALTHY LIVING

10. HEALTHY LIVING

11. HEALTHY LIVING
 FRUITS/VEGETABLES
 ANTI-INFLAMMATORY
 PROBIOTICS
 ANTI-CANCER
 ROOTS
 FIBER
 VITAMINS/MINERALS

12. HEALTHY LIVING
 ANTI-INFLAMMATORY
 VARIETY OF COLORS- GREEN, RED, ORANGE,
YELLOW (Anti-oxidants)
 SUPERFOODS- SPINACH, BROCCOLI, CABBAGE,
BLUEBERRIES
 OILS- Olive
 ROOTS- Ginger/Turmeric
 COOKING- Wet vs. Dry Cooking-- (steam, roasting,
grilling, stir fry, microwave)

13. HEALTHY LIVING
 PROBIOTICS
 FERMENTED- CABBAGE, KIMCHI, OLIVES, TEMPEH,
MISO, PICKLES

14. HEALTHY LIVING
 ANTI-CANCER
 Cruciferous vegetables- cabbage, broccoli
 Alliums vegetables- garlic, onions
 Green tea
 Citrus fruits
 Tomatoes
 Berries (Elderberry/Elderflower
[https://www.herbwisdom.com/herb-elderflower.html])
 Ginger
 Cherimoya/Guanabana
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4319340/)

15. HEALTHY LIVING

16. HEALTHY LIVING

17. HEALTHY LIVING
 ROOTS
 BEETS, CARROTS, TURNIPS, SWEET POTATOS,
ONIONS, TURNIPS, GINGER, GARLIC, TURMERIC,
RADISH

18. HEALTHY LIVING
 FIBER
 Oats, Papaya, Melons, Apples, Vegetables, Beans,
Berries, Bananas, Pears, Mango, Pineapple

19. HEALTHY LIVING
 VITAMINS/MINERALS
 VITAMINS
 Water Soluble- B Vitamins (Niacin[B3], Thiamine[B1],
pyridoxine[B6], Cobalamin[B12], Riboflavin[B2], Folic Acid),
Vit C, Biotin, Pantothenic Acid
 Fat Soluble- Vit K, A, D, E
 MINERALS-
 Major- Sodium, Potassium, Chloride, Sulfur, Magnesium,
Calcium, Phosphorus
 Iron, Copper, Zinc, Fluoride, Iodine, Selenium, Manganese,
Chromium

20. HEALTHY LIVING
 Potassium- Bananas, Grapefruit, Figs
 Sodium- Hyponatremia
 Magnesium- Green Veggies (Spinach)
 Calcium- Dairy
 Iron- Beef, Beans, Green Veggies
 Iodine- Salt

21. HEALTHY LIVING
 MEAT/FISH/POULTRY
 Use of Antibiotics and Steroids
 Free Range
 Feed

22. HEALTHY LIVING

23. HEALTHY LIVING

24. HEALTHY LIVING

25. HEALTHY LIVING

26. HEALTHY LIVING
 MEATS
 BEEF- Lean, Organic?
 PORK
 LAMB
 OTHER- Venison, Elk, Wild Boar, Rabbit, Goat

27. HEALTHY LIVING
 FISH
 SALTWATER- Mercury levels (Tuna)
 FRESHWATER- Pollution
 SHELLFISH- Pollution
 FARMED VS WILD

28. HEALTHY LIVING
 POULTRY
 CHICKEN- Eggs
 TURKEY
 OTHER- Quail, Grouse

29. HEALTHY LIVING
 DAIRY
 LOW FAT- Preferred
 PROBIOTICS- Kefir, Yogurt
 ORGANIC- No use of steroid, antibiotics

30. HEALTHY LIVING

31. HEALTHY LIVING
 LABELS
 INGREDIENTS
 SODIUM
 HIGH FRUCTOSE CORN SYRUP

32. HEALTHY LIVING

33. HEALTHY LIVING
 FOOD AS MEDICINE

34. HEALTHY LIVING
 WHAT TO AVOID
 PROCESSED- Microwaveable, Canned
 HFCS- High Fructose Corn Syrup
 FRIED FOODS

35. HEALTHY LIVING

36. HEALTHY LIVING
 DRINK
 WATER
 COCONUT WATER
 COFFEE
 JUICES- No added sugar
 DAIRY- Low Fat

37. HEALTHY LIVING

38. HEALTHY LIVING

39. HEALTHY LIVING
 MEDICATION
 RX- PERSCRIPTION
 OTC- OVER THE COUNTER
 SUPPLEMENTS

40. HEALTHY LIVING
 PRESCRIPTION MEDICATIONS

41. HEALTHY LIVING
 OVER THE COUNTER
 ASPIRIN (asa)
 ANTI-INFLAMMATORIES
 PAIN
 GASTRIC

42. HEALTHY LIVING
 SUPPLEMENTS
 VITAMINS
 MINERALS
 OTHER

43. HEALTHY LIVING
 EXERCISE
 WALK/HIKE
 SWIM
 POOL WALK
 BICYCLE
 STATIONARY BICYCLE
 AEROBICS- LOW/HIGH IMPACT
 WEIGHT LIFTING