Color Me Healthy: With Exercise and Nutrition

By Daniel Dolgin Ph.D

To combat the epidemic of weight gain, improve cardiovascular health, increase longevity while enhancing our quality of life, it is important to develop strategies that facilitate habitual physical activity. Preventing obesity in collaboration with communities, schools, work sites, and health care professionals is the key. Through the process of coloring and reading, the understanding of food and how our bodies form fats is further illuminated. We emphasize the role of exercise as a fundamental part of staying fit and healthy. The current consensus is that three core exercises are essential: aerobic, strength building, and flexibility training. It is undisputed that diet and exercise promote good health, productivity, and longevity. Now is the time to start. Meta-analysis, based on various types of exercise, have identified exercises that appear necessary for optimal health, especially for the increasing number of employees in sedentary, computer-based jobs. For example, simply try using "light movement," about once per hour, to stimulate the lymphatic system and increase blood flow to the legs. Simply flex the toes and move your calves up and down. Then stand up and sit down without arm support, five to ten times, repeatedly. Follow up with deep breathing. Just ensure that the lungs are filled up completely. Then expand the stomach also to capacity. Let the air out normally and without pressure. To good health!

• Language: English
• Publisher: Page Publishing, Inc.
• Release date: Jun 26, 2019
• ISBN: 9781644627495

Book preview

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Color Me Healthy

With Exercise and Nutrition

Daniel Dolgin, Ph. D

Copyright © 2019 Charles Crumpton and Daniel Dolgin, Ph. D Illustrated by Christine Mikitaw

All rights reserved

First Edition

PAGE PUBLISHING, INC.

New York, NY

First originally published by Page Publishing, Inc. 2019

ISBN 978-1-64462-748-8 (Paperback)

ISBN 978-1-64462-749-5 (Digital)

Printed in the United States of America

Table of Contents

The Lymphatic System

Heart, Lungs, and Brain

Cholesterol

Protein

Bones and Joints

Bones and Muscles

Fiber and Digestion

Digestive Health

Whole Foods and Supplements

Cancer

Food Labeling and Packaging

Essential Oils

Stress

Breathing Importance

Balance and Stretching

Children

Skin Health

Endurance Training

Foreword

Human bodies evolved when constant physical activity was required for survival. Body systems developed in relation to available food sources, climate, and movement. Omega-3 (fatty acids) was ample and basic to the daily diet. Continuous motion kept the lymphatic (lymph) system balanced and flowing. Unlike other major human body systems, the lymphatic system developed without an internal pump since it was anatomically unnecessary.

Achieving good health in your golden years requires a lifetime of work.

Start now, and keep up the good work!

We strongly suggest diet and exercise as the key to a healthy life. However, some people have medical problems that prevent exercise, and some require special diets. Anyone planning to start a new diet and/or exercise program should do so with their doctor’s advice. Many people are unaware of heart problems and high blood sugar. Starting an exercise program without a medical checkup could be fatal.

Introduction

The reality of our modern world is that many Americans focus on their appearance despite the cost. For example, at least $10 billion was spent in 2010 on cosmetic procedures during the recession. The cosmetics industry typically yields profits of $55 billion, annually. However, the reasons for a healthy appearance include much more than just looking good.

Research consistently demonstrates that nutritious meals, combined with exercise, is advantageous to our overall well-being, performance, and longevity. There are no shortcuts. Exercise is necessary to support all body functions, including our immune system.

Consistency in planning meals and regular exercise result in weight loss, increased energy, and improved appearance. Acquiring knowledge about food and how your body responds to it are key to essential health and life itself.

To begin, develop an eating plan. Be consistent