Monday, April 2, 2012

Healthy Lifestyle Choices

By Sam Yang - Get similar updates here

Goal: Increase immune system and white blood cells. Creating better health at the cellular level.


Think no carcinogens. Think organic, nonrefined, nonprocessed, simple (not only food but for everything). Food eaten in combination. Caveman lifestyle. Ask yourself, "could people over a hundred years do this," before you dry clean something or get too fancy with your cooking. Active lifestyle and stress reduction through ancient methods e.g., meditation, breathing, exercise, martial arts, etc.

Physical Activity:


30 mins a day 6 days a week or 50-60 mins a day 3 days a week. Based on health level can be walking, yoga movements, tai chi, qi gong. For the more fit, athletic movements and exercises, running, combative martial arts. Avoid sedentary lifestyle or sitting for prolonged periods.

Stress Management (stress increases noradrenaline and cortisol which lowers immune system):


  • Meditation
  • Breathing exercises
  • Yoga or tai chi movements
  • Mental imagery
  • Relaxation and massage
  • Group meditation, prayer, chant, rosary, or individual (must be said out loud to get into breathing rythmn)
  • Support at least once a week. Getting together with friends or family or being part of a bigger group that shares a hobby
  • Avoid isolation, despair, anger – use support, calm music, serenity, quiet, calm light, candles, incense, laughter, lightheartedness, prayers, cards, pictures
  • Feeling of control over stress is more important than lack of stress in studies
  • Helplessness promotes cancer

Dietery Needs (foods with high glycemic index increase insulin, which promotes inflammation and cancer growth and lowers immunity):


  • Avoid traditional western diet (pro-inflammatory) – use Mediterranean, Indian, Asian, Paleo (anti-inflammatory).
  • Glass of water as soon as you rise to flush your system.
  • Principally made of vegetables and organic meats, accompanied by olive oil, garlic, herbs, spices. Variety. More than 50% of vegetables and fruits should be consumed raw.
  • Vitamin E, C, D (especially for people with little sun exposure), Selenium.
  • Omega 3 fatty acids (not omega 6 which is already in heavy abundance in our foods).
  • Variety of fruits and vegetables (27 or more) – preferably in natural state.
  • Oily fish – Salmon, small mackerel, whole anchovies, sardines, eel, cod liver, occasional white albacore, catfish. Can even be farmed.
  • Organic red meat that has been grass fed.
  • Unprocessed pork and red meat, and poultry, eggs, organic and pasture raised.
  • Japanese green tea – pour hot water (only let it rolling boil then let sit for a bit to cool then pour) over bag or leaves and let sit for 8-10 minutes before drinking. Tea only has lasting effects for 2 hours so no use reusing leaves after that. 3 – 5 cups a day.
  • Garlic, onions, leeks, shallots, ginger, chives, endives, mixed with foods (should be mixed into food whenever possible). Garlic is released when clove is crushed or minced and dissolved in oil. Chopped garlic and onions can be gently fried in oil mixed with steam or stir fried vegetables and combined with curry or turmeric. Can also be consumed raw, mixed in salads, or eaten in a sandwich.
  • Turmeric (found in yellow curry) in conjunction with black pepper or ginger dissolved in oil. Mix ¼ teaspoon turmeric powder with ½ of olive oil and generous pinch of black pepper. Add to vegetables, soups, salad dressings.
  • Mushrooms – shiitake, maiitake, kawaratake, enokitake, oyster mushrooms, enokidake, cremini, portobello, turkey tail, thistle – soups, vegetables, broths, oven grilled, stir fried.
  • Seaweed – Nori, kombu, wakame, arame, dulse.
  • Carrots, yams, sweet potatoes, squash, pumpkins, persimmons, apricots, beets, bright colored fruits and vegetables (orange, red, yellow, green).
  • Scallions
  • Brussels sprouts
  • Broccoli
  • Asparagus
  • Berries – Blackberries, raspberries, strawberries, blueberries.
  • Cherries
  • Cranberries
  • Walnuts, hazelnuts, pecans, almonds.
  • Stone Fruits – Plums, peaches, nectarines.
  • Spices – Mint, thyme, marjoram, oregano, basil, rosemary, cumin.
  • Tomatoes – Need to be cooked in oil to release phytochemicals.
  • Herbs – Need to be infused in teas, soups, and made into stock, added to flavor water.
  • Do not boil broccoli or cauliflower, cabbage, brussels sprouts, bok choy, turnips, radish, daikon – Cover and steam briefly or stir fry rapidly in a wok with a little olive oil.
  • Avoid freezing fish, steam or slow oven bake at low heat.
  • Ginger root – Add grated ginger to a vegetable mix while it is cooking in a wok or pan. Or marinate fruits in lime juice and grated ginger.
  • Citrus – Oranges, tangerines, lemons, grapefruit – Skin can be grated and sprinkled over foods, or added to teas or hot water.
  • Pomegranate juice
  • Probiotic – sauerkraut, kimchi.

Things To Avoid And Alternatives To Use Instead:



  • Deodorant - Instead use deodorant with no aluminum, parabens, or phthalates. Organic.
  • Cellphones - Use sparingly, check at regular intervals instead of constantly. Use a headpiece.
  • Shampoo, conditioner –  Instead use white organic soap.
  • Scented soaps – Instead use white soap.
  • Household cleaning products – Instead use white vinegar, white soap, baking soda, scrubbing harder.
  • Scratched teflon – Instead use stainless steel, carbon steel, cast iron, all-clad.
  • Pesticides - Instead use natural pesticides: Beer, coffee, lady bugs, seaweed, volcanic rock, diatomaceous earth, or made with garlic, essential oils, boric acid.
  • Cologne, lotions - Instead use organic lotions with no parabens, or phthalates. Toilet water AKA Eau de toilette or cologne spray which is much less concentrated.
  • Lip balm or chapstick – Instead use organic lip balm.
  • Hard plastics (BPA), PVC, plastic receptacles, plastic tubs, platic bowls, delivered water such as arrowhead – Instead use glass, dishware, recycled type 1 plastic, ceramic, stainless steel.
  • Warm plastic, water that smells like plastic, bottled water left in the sun or warm.
  • Microwaving in anything other than glass, dishware, or paper covering.
  • Aluminum – Even skin contact.
  • Carcinogens of any kind.
  • Soda cans and soda.
  • Flour
  • Red meat from industrially raised animals – Instead use organic meat from grass fed or pasture raised animals.
  • Oils rich in omega 6 (corn, vegetable, sunflower, safflower, soy) – Instead use Omega 3 cold pressed extra virgin olive oil, coconut oil, and other healthy cooking oils.
  • Regular Dairy – Instead use pure coconut milk, pure almond milk.
  • Evaporated milk (especially in foods like ice cream).
  • Eggs raised from corn or soybean fed hens – Instead use pasture raised eggs.
  • Atmospheric pollution (smokers, cleaning products, dry cleaning) – smokers must air out, house must be aired out when cleaned, dry cleaning opened out doors and left outside for 4 hours before being brought in.
  • Wheat and gluten.
  • Commercial breads and pastries.
  • Sugar (white or brown), honey, syrups (corn, maple, fructose, dextrose, etc), synthetic sugars.
  • Overcooked white pasta, muffins, bagels, croissants, puffed rice cakes.
  • Potatoes – Instead use sweet potatoes, yams, cauliflower.
  • Sweetened or bleached breakfast cereals.
  • Jams, jellies, fruit cooked in sugar, fruit in syrup – Instead use fruit in natural state, blueberries, cherries, raspberries.
  • Sweetened drinks, industrial fruit juices, sodas – Instead use water flavored with lemon, thyme, sage, or sparkling water.
  • Avoid in between meal snacks and candies - Instead, eat in combination with vegetables, fruit fibers, good fats.
  • Hydrogenated/transfats like pastries.
  • Ready made foods.
  • Fried foods, chips – Instead try olives, cherry tomatoes, sliced fennel.
  • Skins of nonorganic fruits and vegetables – Instead eat peeled fruits and vegetables or organic skin (skin can be rich in nutrients).
  • Tap water – Instead use filtered tap water, spring or mineral water provided plastic bottles have not warmed or smell of plastic.
  • Alcohol in moderation. Avoid alcohol made from corn, wheat, or potato. Avoid mixed drinks.

More About Organic


Prefer Organic – Apples, pears, peaches, nectarines, strawberries, cherries, raspberries, grapes

Organic optional – Bananas, oranges, tangerines, pineapple, grapefruit, melons, plums, kiwis, blueberries, mangoes, papayas

Prefer Organic – Peppers, celery, green beans, spinach, lettuce, cucumbers, squash, pumpkin

Organic optional – Broccoli, cauliflower, cabbage, mushrooms, asparagus, tomatoes, onions, eggplants, peas, radishes, avocados

Things to Consume Daily:


  • A glass of water as soon as you rise.
  • Raw vegetables
  • Green tea
  • Fish oils and Vitamin D (if required)
  • Garlic, turmeric

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Sam Yang from an early age has been obsessed with connecting the dots between martial arts and efficiency, health, mindset, business, science, and habits to improve optimal well-being. For more info, join his newsletterYou can also connect to All Out Effort on Facebook and Twitter.

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