Krush Community Interviews: Dr. Robert Graham
Hosting community members that are professionals in their fields for speaker nights was something we really enjoyed as a way to bring together our guests through education. Fast forward to 2021 and our speaker nights currently come in the form of an interview blog post, but hey, learning is learning! We are happy to have these incredible people as resources in our lives, and we especially look forward to sharing them with you!
Our latest interview is with Dr. & Chef Robert Graham, Co-Founder of FRESH Medicine who also recently launched an online e-learning platform called FRESH MED U at www.freshmedu.com. There is a FREE course called THE FREE GUIDE TO THE FRESH 5, which is an incredible gift of information we urge you to check out. For now, read below for Dr. Graham’s recipe, “to help you regain your health and happiness”!
How are you staying balanced during this time? It has been difficult and trying at times but we have to maintain perspective. Many people are suffering, some have passed but I live with a sense of gratitude for food, shelter, and clothing and this offers me balance.
What are your top 3 tips for healthy living?
Healthy living at all about staying in FRESH: I have a simple Rx (Latin for recipe) to help you regain your health and happiness: FRESH! FRESH is an acronym for: Food, Relaxation, Exercise, Sleep and Happiness, “The FRESH 5 Ingredients in Your Recipe to Health.”
Food: Eat more plants (make sure half your plate is plant based). Food matters. It’s the fuel for your body to live and thrive. Populations who eat five or more servings of fruits and vegetables per day live longer lives, have less heart disease, stroke and cancer.
Relaxation: Relax for 10 minutes a day (it takes 10 minutes to tap into your relaxation response). We live in a fast-paced world. Trying to keep up with societal demands and expectations leads to stress, and the stress is killing us. Take a few seconds to consider your breathing, listen to a favorite song, prepare and cook your favorite recipe, or watch a funny video. Being mindful, even in small doses, reduces stress and as a result, cortisol (stress hormone) production. Learn how to make mindfulness and mini-meditations part of your daily routine to better manage your response to stress.
Exercise: Move or walk for at least 30 minutes a day (scientifically recommended). The body was designed to move and there are so many new and fun ways to “keep it moving.” Sitting is the new smoking. The U.S. Department of Health and Human Services’ recommends 150 minutes of moderate or 75 minutes of vigorous aerobic activity, plus two strength-training sessions per week. No fancy machines or equipment is necessary, simply get up and move, preferably outside – it’s good for the body, mind, and spirit.
Sleep: Sleep 7 to 8 hours a night (scientifically recommended). We are only as good as we sleep. Sleep is a medical necessity. No one can function without it. As we continue to work more from home, unplug and decide on a time you will end your working day—and stick to it. Open your window shades in the morning and let in the morning light as this will increase cortisol and serotonin (happy hormone) production and help regulate the release of melatonin (sleepy hormone) in the evening.
Happiness: “Other people matter.” We all want to be happier, but where do we start? Living with gratitude, meaning, and purpose enriches and improves your quality of life.
What is one thing you do for yourself everyday? Talk to a loved one. Physical distancing doesn’t have to be emotional distancing.