Omega 3 Fatty Acids are found in oily fish such as salmon and mackerel and have been proven to provide a whole range of health benefits. You’ve probably heard of Omega 3 and many food manufacturers are also quick to cash in on the Omega 3 Fatty Acid. You can now see a wide variety of products ranging from cereal to yogurts with added Omega 3 fatty acids. But exactly what are the benefits of a diet rich in Omega 3 and what should you watch out for?
The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. According to the AHA fatty fish such as mackerel, trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You can also get Omega 3 from vegetable sources such as pumpkin seeds, flax seeds, and walnuts.
Why are Omega 3 Fatty Acids so Beneficial to Health?
Research has shown that they can:
* Decrease risk of irregular heart rhythms (arrhythmias), which can lead to sudden cardiac death
* Decrease levels of triglyceride (the fat which has been linked to heart disease)
* Reduce potential blood clots
* Decrease growth rate of the fatty plaques
* Reduce blood pressure
New research has even shown that Omega 3 fats can reduce the risks of certain cancers particularly prostate and skin cancer.
Research involving children has shown that increased levels of Omega 3 can help children concentrate better and improve behaviors such as hyperactivity.
Overall it looks as though Omega 3 fatty acids can have great health benefits particularly the fats found in oily fish such as salmon and mackerel.
However, new studies have shown that too high consumption of oily fish may cause other health risks. Contaminants and mercury levels are at an all time high in these types of fish and may cause damage, particularly to pregnant women and young children.
It is recommended that pregnant women, nursing women and children not consume more than two small portions of oily fish per week. Certain types of fish such as mackerel, swordfish and shark contain higher levels of mercury than salmon or tuna.
With all the controversy it’s difficult to know whether you should or shouldn’t consume oily fish. So far it looks as though the health benefits of Omega 3 Fatty Acids outweigh any associated risks, when consumed in moderation and according to guidelines.
Filed under Healthy Eating by on Sep 19th, 2007. 
A diet high in fiber is important for many reasons. Adequate amounts of fiber are essential to good health. It keeps your digestive system working smoothly, helps elimination from the body and is rich in vitamins and nutrients.
An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.
A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher. Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.
Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.
An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit. Vegetables and fruits are also high in fiber and also many other important nutrients.
Most people tend to eat breads and cereals which are very low in fiber. Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.
Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:
Eat vegetables with every meal.
Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).
Add beans to casseroles, chilli or many other foods. Beans are an especially good source of fiber
Snack on fruit with it’s skin on. Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.
Eat dried fruits such as prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins.
Filed under Healthy Eating by on Aug 19th, 2007.
Sugar, who doesn’t like the taste of it? Many foods nowadays are loaded with sugar, sometimes you can’t even taste the sugar but it’s still in there. As delicious as sugar-laden foods may taste, the truth is sugar is bad news for your body.
Sugar is a sticky substance and if left in the bloodstream rather than being burned as energy the particles will actually stick to the cells. What this basically means is a diet high in sugar will lead to more wrinkles, lack of mobility in the joints, dry brittle nails and hair and a range of health problems.
By cutting the sugar out of your diet your skin will look younger. The reason for this is that refined carbohydrates such as white bread and other white flour products, are high in sugar and will cause inflammation of the skin. This in turn creates high levels of free radicals which attack the collagen that keeps the skin firm. And if your skin isn’t firm it will lead to wrinkles and poor skin tone.
Not only are free radicals bad news for your skin they are also deadly for the body. Free radicals can cause a lot of damage in healthy cells and lead to many illnesses of the body.
Sugary foods are also hard on your immune system. Research has shown that white blood cells are less efficient at fighting illness when exposed to sugar. A diet high in sugar will also raise your insulin levels quickly which can lead to many other health problems. You’ll also lack energy and have many ups and downs.
It’s no secret that obesity and weight-related illnesses are on the rise in many countries and this is directly attributed to our diets and lifestyle. Our bodies simply aren’t able to cope with such high sugar levels and this is why illnesses like diabetes are at an all time high. Cutting the excess sugar out of your diet is one of the best things you can do for your body.
It’s not easy especially the first few weeks when you will still experience some sort of craving for sugar, but you can try to substitute with fresh fruit which has a natural form of sugar and eventually your cravings will pass and you’ll start to feel and look great.
Filed under Healthy Eating by on Jul 13th, 2007.
You’ve probably heard a lot of hype lately from fitness gurus about strengthening your core. Before you dismiss these exercise regimens as simply the latest fad, you should find out exactly what your “core” is and how important it is to overall fitness.
The “core” of your body is a set of 29 muscles that surround your torso; specifically your abs, glutes, and back muscles. These muscles are very important because they surround your center of gravity. Having a toned core improves posture, balance, and stability. If you still doubt the importance of these muscle groups, put your hand on someone’s abdominal or back muscles while they move (always get permission first). You should be able to feel these muscles working no matter what part of the body is moving.
Since it’s a bit tedious to do 29 separate exercises, it’s best to do moves that work at least one group of core muscles at the same time. The best exercises for strengthening these muscles groups are the crunch, the bridge, the plank, and the quadruped. These exercises should be done slowly, focusing on doing them right. Remember that an exercise done right once is more helpful than doing it wrong twice.
For those of us that don’t have a lot of time on our hands, there are ways to work your core while you exercise the rest of your body. The best way to do this is by using an exercise ball. Doing exercise on a ball requires a lot of effort to stay balanced. Since the core is pivotal for staying balanced, you’ll work these muscles while you’re doing exercises for other parts of the body. These balls can be purchased at most stores that sell fitness equipment.
While you’re purchasing a ball, you should pick up an instructional tape or even sign up for a class to get you started. The most important part of doing these exercises is doing them correctly. You should focus on the form of the movements and proper posture. This will give you the most benefit from your workout.
Hopefully this information is enough to get you started. While it’s important to exercise all your muscles, paying extra attention to your core will allow you to work perform better with your whole body.
Filed under Exercise, Health Talk, Strength Training by on May 26th, 2007.
Anyone who has ever had to lose weight knows first hand just how difficult it can be. And for those people who tell you just stop eating or just cut back, you can rest assure they’ve never had to struggle with weight issues in their lives.
The truth is losing weight is hard work and the more you have to lose the harder it is. But that doesn’t mean it’s not achievable. There are many, many people who have achieved weight loss and are living happier and healthier lives.
One of the biggest struggles of weight loss is staying motivated. Sure most of us start out with great enthusiasm and usually have great results the first week or even two but once the weight loss slows down that’s when our willpower has to work overtime to keep us from reverting back to bad habits.
Here are a few tips to help you stay motivated during your weightloss:
Picture It – Visualization has been used for years by many and it works. Take 5 minutes out of your day to visualize the pounds melting off, but don’t stop there. Imagine what your life would be like if you were thinner. Would you have more confidence, would you buy new clothes, start dating again, what would you do? Visualize it and stay motivated.
Journal It – Start a journal at the beginning of your weight loss journey, write how you’re feeling, what your goals are and what a difference it would make to your life. Then take a picture and stick it to that page. Depending on how much weight you’d like to lose you can update the journal weekly or monthly (as difficult as it may be, you should probably do it weekly). Take the time to take a new picture every week and stick it in a new page along with a few notes, if you hit a plateau, look back through your journal and see just how far you’ve come.
Reward It – Set small goals throughout your weight loss and rewards to go with it. For example 5 pounds can be a nice body lotion, 20 pounds can be a fab new outfit. Make the rewards whatever you want but try to stay away from food rewards as this is not constructive to your weight loss.
Instead do have little treats here and there throughout your weight loss phase (don’t deny yourself completely) and see these treats as everyday part of life not something to use as a reward, just make sure you eat them in moderation.
Flaunt It – Why not? You’ve worked hard, share your thoughts with friends and family members. Let them know how proud of yourself you are and bathe in their compliments. You’re taking steps to change your life and doing something that’s not easy at the best of times, so be proud of yourself and share it with others.
Filed under Health Talk, Weight Loss by on May 8th, 2007.