Omega What?

I am sure we have all heard about Omega 3 Fatty Acids.  I wanted to know a little bit more: What are they, Why are they good for you, and What foods contain them?  I did a little research and this is what I found:

Omega 3's are fatty acids necessary for good health but our bodies cannot produce them.  We have to get them from food or supplements.

Omega 3's are good for our bodies for many reasons:

• Help to reduce inflammation in the body
• May help lower risk of chronic diseases such as cancer
• Have a crucial role in brain function
• May reduce the risk of high blood pressure and heart disease
• Lower the amount of cholesterol  in the blood
• Help prevent cancer cell growth

Fish, plant, and nut oils are the primary source of omega-3 fatty acids.  Here is a list of a few foods which contain Omega 3's:

Salmon

Halibut

Herring

Sardines

Tuna

Walnuts

Flaxseeds

Flaxseed oil

Soybeans

Tofu

Shrinp

Health Benefits of Dark Chocolate

I admit it!  I am a chocolate lover!  Almost every night after dinner I want just a little something to satisfy my sweet tooth.  Now I think most health professionals (which I am not) would tell me to break the habit and to not eat dessert at all.  Dessert should be a once in a while, special occasion thing.  Well even though I agree with that for the most part – I still have a sweet tooth to satisfy and life is too short!

So what is my compromise? One or two squares of high quality dark chocolate a night.  A few things to note:  true dark chocolate needs to be of high quality and made up of at least 70% cocoa and portion control is the key.  One or two squares at the most. 

Why is dark chocolate healthy?  Dark chocolate is full of antioxidants, has been shown to help lower blood pressure and bad cholesterol levels, and can help stimulate endorphin production, which makes us feel happy.

But one thing to remember, eating too much of anything, even healthy dark chocolate, can lead to weight gain which would cancel out any of the health benefits chocolate has to offer.  So go ahead – indulge – but just a little!

Homemade Salsa: A Bowl of Good Health

Summertime is here and there's no better time for making homemade salsa using garden fresh tomatoes, onions and cilantro.  This heart healthy recipe combines the best of ingredients to produce the perfect salsa and what I like to call “health in a bowl”.  See how some of the best summer produce can also be great for your health:

Tomatoes:  Tomatoes are loaded with lycopene, the nutrient responsible for giving them their bright red color.  In studies lycopene has been shown to help lower high blood pressure and cholesterol levels.  It has also been shown to help fight the signs of aging and help fight against certain cancers especially prostate and colon.

Garlic: Garlic has often been called natures “cure-all”.   It has been touted to help aid in ailments from acne to high-cholesterol.  In studies it has been shown to help boost the body’s immune system, help to lower cholesterol, and help to control blood pressure.

Cilantro: Cilantro has been around for centuries, dating back to ancient Greece.  It has been shown to help eliminate heavy metals in the blood, aid in nausea and digestion, and help to lower cholesterol levels.

Hot Peppers: Hot Peppers contain capsaicin, which has been shown to help lower cholesterol, boost immunity, and to reduce inflammation.


Recipe:
4-5 large tomatoes
½ cup red onion, chopped
½ cup green pepper, chopped
3-4 assorted jalapeno or serrano peppers, finely chopped
½ cup fresh cilantro, finely chopped
1 tsp each sea salt & pepper
2 tbsp lime juice
3 cloves garlic, chopped
¼ tsp each cumin and turmeric
1 tbsp vinegar
1/8 tsp paprika
1/8 tsp cayenne
¼ tsp red pepper flakes
½ tsp sugar

Finely chop all ingredients add spices and stir.  For a more perfect mix, add all ingredients into food processor and chop together.  Serve with all natural blue corn tortilla chips.  If you are a master of spice, feel free to add a little habanera pepper to the mix but make sure to have a glass of water handy, your mouth will be on fire!

Health Benefits of Broccoli

There are so many great health benefits of broccoli.   In fact, it has been said to be the most nutrient dense vegetable there is.  To name a few, broccoli is loaded with vitamins C and A, calcium, folic acid, and fiber. 

Broccoli contains phytochemicals that have been linked to better health and to the reduction of some cancers.  Broccoli reduces the risk of heart attack by boosting the body's ability to fight off cell damage and prevents the build-up of free radicals to help reduce cancer risk.  The calcium in broccoli assists with building strong bones, helps control high blood pressure, and helps battle against colon cancer.

Broccoli may even help reduce the symptoms of seasonal allergies.  The phytonutrients in broccoli and broccoli sprouts may help protect your nasal passages by activating a natural anti-inflammatory reaction to help reduce the amount of irritants in your airways and to help fight off infection.

So your mom was right...you need to eat all of your broccoli!

Foods that Fight Heart Disease

My father died of heart disease at the young age of 45.  As an adult it is part of the motivation that keeps me active and on the path to eat a healthy diet.  Now don't get me wrong - my son's birthday party was a pizza laden, cake eating week long event!  We all fall off the proverbial wagon - but don't let a few slip-ups keep you from pursuing health eating and exercise habits.  When you slip up and have a bad day (or week as it may) of making some not so great food choices, just remember one thing...Today is the beginning of the rest of your life.  Don't fret over what you just ate...move forward and decide to make better food choices from now on.  We all slip-up...it's recognizing that we have made bad choices, vowing to try and do better, and moving forward with a positive attitude for tomorrow that's important.

Here is a list of foods that research shows are good heart disease fighters:

Deep Colored Produce ( Blueberries, Spinach, Carrots, Cranberries)
Sunflower Seeds
Salmon
Garlic (Almost my dinner recipes are loaded with garlic)
Flax seed
Pistachios
Pine Nuts
Almonds
Walnuts
Pecans