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

How to Get Your Kids to Eat More Fruits and Veges

I feel pretty lucky.  My kids will eat steamed broccoli and carrots at dinner without a fuss.  Now don’t get me wrong, given the choice, French fries would trump the veges any night of the week.  But when it comes to getting them to branch out and try a larger variety of fruits and veges it’s not always an easy job.  So I tried to think of a more creative way to squeeze those important foods into their diet and for me it was  - The Juicer.

First off I will begin by stating that yes a juicer is a pain to put together and to clean.  But every time I start to feel overwhelmed about the entire process I take a look at all of the different fruits and veges I am getting into my kids with no fussing - and the added bonus is that they always ask for more.

I don’t have a secret recipe.  I actually call my juicing technique – The Kitchen Sink.  I try to make sure my refrigerator is stocked full of a large variety of apples, pears, grapes, lemons, grapefruits, carrots, and leafy greens like spinach and kale.  

I find the most effective way to juice is to wash all of your fruits and veges and cut them up into the appropriate size for your juicer before you begin.  Have them all ready to go and then juice away.  The secret I have found is to make sure you include a lot of familiar tasting fruits in with the more “exotic” ones.  For instance, my kids would rarely eat grapefruit, kale or lemons on their own but when juiced with apples, oranges, and grapes, they don’t even know realize they are getting all of the other foods as well.  

My typical juice recipe: 1 red apple, 1 green apple, ½ grapefruit, ½ lemon, large bunch of grapes, large orange, large bunch of spinach or kale, large bunch of salad greens,  3-4 stalks of celery, 2-3 large carrots, 1 pear.  You do not have to use so many different fruits but I figure if I am going to the trouble of getting the juicer out, I want to get the most out of it.  Although I wish I had the time to do this every day, I usually juice for my family 3-4 times a week.  Once you get into the habit, it’s not so daunting, and when I think about all the benefits my family is getting I feel it is worth all of the effort.

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!

Go Nuts - Again!

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein and they are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system.

Walnuts are also a great choice.  They are full of protein, high in fiber, and contain Vitamins B & E. Walnuts also have omega 3 fatty acids which have been shown to lower "bad" cholesterol.  

But - go easy on your portions - A good way to control your portion is to just eat one large handful of nuts (no more than 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

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!

Healthy Snack Choices

I happen to believe that healthy snacking is an important part of eating a well balanced diet.  Eating healthy snacks between breakfast and lunch and then again between lunch and dinner helps to keep you from becoming too hungry and then either over eating or making poor food choices at meal time.

Starting off you day with a healthy breakfast is the beginning of a great food day.  Add a little protein to your breakfast to help keep you feeling full for a longer period of time.  Skip the sweets like donuts or pastries and opt for Kashi cereals or oatmeal topped with fresh fruit and a few almonds or walnuts and make sure you use skim or low fat milk.

For your morning snack choose low fat yogurt (make sure it does not contain high fructose corn syrup or any artificial sweeteners) and top it with fresh berries, a sprinkle of cinnamon, and a couple of chopped walnuts.

For your afternoon snack I recommend you follow Elvis’s lead and eat a sliced banana with a heaping tablespoon of all natural peanut butter.

Here are a few other healthy snack options:

• Fruit smoothies: Opt to make your own with fresh or frozen fruit, low fat yogurt, a little light vanilla soy milk, and a dash of cinnamon – store bought smoothies may contain high fat yogurts or ice cream.
• Berries: They are sweet, easy to pop into your mouth, and a much healthier choice than a candy bar. Raspberries, blueberries, strawberries and blackberries are all anti-inflammatory, rich in flavonoids (compounds to protect cells against damage) and offer immune-boosting antioxidant activity.
• Cut Up Vegetables: The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a wide range of colors (broccoli, cauliflower and carrots are good choices). I like to keep baby carrots and cut broccoli on hand to have an easy to reach for snack.
• Nuts: When eaten sparingly, nuts are a great snack. Walnuts are rich in omega-3 fatty acids.  Nuts can be high in calories and fat (even if it's the healthy monounsaturated kind) so watch your portion control.
• Dark chocolate: An ounce of dark chocolate now and then will satisfy a sweet tooth while providing antioxidant polyphenols (A kind of chemical that may protect against some common health problems and possibly certain effects of aging). Choose high quality dark chocolate with at least 70 percent pure cocoa, and enjoy the rich flavor.

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

Natural Home Remedies

There are lots of home remedies we can use for minor ailments.  Here are a few I wanted to share:

• Olive Oil for Eczema: Olive Oil is packed with natural anti-inflammatory antioxidants that when rubbed directly on skin can help moisturize.
• Milk to Help You Sleep:  Your mother was right!  Warm low-fat milk before bed can help you relax.  Milk contains tryptophan, an amino acid that can help you to relax.  Just like the after Thanksgiving Slumber.
• Ginger for Stomach Aches: Boil a few pieces of fresh ginger root in water, strain and drink like a tea.  It is a natural way to relieve stomach aches, morning sickness, and motion sickness.
• Soy for Hot Flashes: Soy contains isoflavones - plant based compounds that have natural estrogen like activity.  Some research suggests (and also my Dr.) that soy may help maintain hormone balance during menopause.
• Lemons for Detox: Add lemon juice to your water first thing in the morning for a natural way to detox your liver.  Also considered a diuretic, lemons are  thought to aid in urinay tract infections and to flush out bad toxins in the body.

Healthy Food Cures

We all know that eating healthy is so important.  Eating a healthy diet full of fruits, vegetables, and whole grains has many healthy benefits including reducing our risks of certain cancers, heart disease and diabetes.  But did you know certain foods can help reduce wrinkles, help heal cuts and  bruises and more?  Here are some great tips I read from prevention.com:

Add Red Peppers to Scrambled Eggs: Tossing in 1/2 cup of chopped red peppers delivers more than 100% of your daily Vitamin C needs-which spells good news for your skin.

Add Wheat Germ to Your Smoothie: 1/4 Cup of wheat germ gives you half of your daily need of zinc, which boosts your immune system and can help you heal faster.

Add Sunflower Seeds to Your Cereal: 1/4 Cup of sunflower seeds added to your wholegrain cereal or oatmeal can give you almost 100% of your daily need of vitamin E, an important antioxidant  believed to protect cells against cancer and heart disease.

Add Fresh Spinach to Your Sandwich: Spinach is loaded with vitamin A which helps protect your eyes, helps you see better in the dark, and helps protect your eyes against disease and vision loss.

Steel Cut Oats

I remember a few years ago when Dr. Oz was still just a guest on the Oprah Show that he recommended eating Steel Cut Oats for breakfast.  So I ran out and bought some for myself but after I realized that I was going to have to cook them - and they take at least 20 minutes - and then add the flavoring myself - I thought it was too much work.  So I opted for the prepackaged oatmeal (from Kashi) which is still a great healthy choice and very convenient.

Recently I decided to try my hand at preparing  Steel Cuts Oats again and boy am I glad I took the time.  They are filling and delicious and with less processing they maintain their flavor and texture.  Steel Cut Oats are good for you because they are rich in whole grains, are high in B-vitamins, calcium, protein and fiber while low in salt and unsaturated fat. 

To flavor them I add a little bit of brown sugar, cinnamon, a few walnuts and blueberries.

Natural Ways to Lower Blood Pressure

Lately my husband and I have been obsessed with blood pressure readings.  Luckily getting your blood pressure measured is a pretty easy task these days thanks to the abundance of reading machines they now have in grocery and drug stores all over the place.

Thankfully I have pretty low blood pressure.  I don't know if it is genetic or the result of a healthy diet and  regular exercise.  Maybe a combination of both; however, it has been known to be raised after a stressful shopping trip with the kids so I warn you to only get a reading at the grocery store if you are alone, taking your time, and not yelling at your children while consuming an abnormally large coffee!

High blood pressure is a serious condition that left untreated can lead to heart attack, stroke, kidney failure, aneurysm, and much more.  Nearly 1 in 3 adults have high blood pressure.  Researchers say the nation’s obesity epidemic is a major factor for the increase in high blood pressure.  I went onto the Dr. Oz website to get more information and also researched several other sites to get some ways that you can help to reduce your HBP naturally.

1. Regular exercise like walking
2. Low intake of salt, high fat and processed foods
3. Eating a healthy diet rich in leafy greens (spinach, kale,broccoli)
4. Limit Caffeine Intake
5. Practice deep breathing (Just 5-10 minutes a day can be very beneficial)
6. Increasing potassium in your diet (bananas, sweet potatoes, tomatoes, cantaloupe)
7. Lower Stress (Don't work super long hours, get plenty of rest, get some "me" time)

The following foods are especially useful for normal blood pressure:

• Celery
• Garlic and onions
• Green leafy vegetables
• Nuts and seeds
• Cold-water fish like salmon, mackerel and sardines
• Whole grains
• Legumes

Heart Healthy Foods

I read an article today that listed a few great foods to keep your heart healthy.  I wanted to share a few points with you.  I have posted a link to view the entire article.

Here are a few foods to add to your diet to keep your heart healthy:

1. Nuts. Especially almonds, walnuts and cashews, nuts contain heart-healthy monounsaturated fat. Eat a moderate portion every day.
2. Whole soy protein. If you substitute whole soy protein, such as edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease.
3. Fresh garlic. This medicinal herb has been shown to help lower cholesterol levels. Use one or two raw or lightly cooked cloves a day.
4. Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea for your morning coffee or afternoon soda.
5. Soluble fiber. It has a powerful cholesterol-lowering effect. Beans, legumes and whole grains are good sources to add to your diet - aim for 1-2 servings per day.

http://www.drweil.com/drw/u/TIP03587/Heart-Health-Best-Foods-for-Your-Heart.html

Benefits of AllSpice

I have to admit I did not know allspice was a berry. I thought it was a blend of different spices. It is actually a berry with hints of pepper and cloves. It may help aid in digestion, relieve toothaches, and alleviate muscle pain. Good to know as we head into Holiday Cooking. You can add allspice into marinades or even into the pan when you are cooking your turkey, chicken, or pot roast!

Myth's About Soy

I love light vanilla soy milk in my coffee and cereal. I often wonder why there is so much misleading information online about the benefits of soy. It’s time to bust those myths:

Myth: Soy contains estrogen
Soy contains isoflavones, aka “plant estrogens”, which function much different in the human body.

Myth: Soy is dangerous for children.
Truth: Soymilk contains many of the same nutrients found in dairy milk (like calcium and vitamin D) and can be a good addition child’s diet. However, also like dairy milk, soymilk should not be used as infant formula.

Myth: Soy increases the risk for heart disease
The FDA asserts that consuming 25 grams of soy protein per day, as part of a healthy diet low in saturated fat and cholesterol, may actually help reduce the risk of heart disease.

**Some information from an article from White Waves Food Company**

Does Grape Julice Have the Same Benefits as Red Wine?

I hope not or I will have to make up a new reason for my 1 glass of red wine per night!

I have read several articles that state that red wine actually has more flavonoids, (naturally occurring plant compounds) that protect the heart, than red grapes alone. The alcohol in wine may provide additional heart healthy benefits such as raising the HDL (good cholesterol) levels in the blood and also to help thin your blood.

Other studies suggest that red wine may help reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s.

Not to put a damper on the good news but we also have to consider that women should only drink one 5oz glass of red wine per night and some studies even suggest that alcohol can increase a women's change of developing breast cancer.

So, my suggestion, if you don't drink, don't start. If you do, make a healthy choice like one small glass of red wine per night.

And always...everything in moderation.

Top foods to lower your Cholesterol

Diet can play an important role in lowering your cholesterol. Discover these foods that can lower your cholesterol and protect your heart.

Whole Grains/Oatmeal and oat bran: Oatmeal contains soluble fiber, which reduces your LDL or "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. If you add fruit, such as bananas to oatmeal you'll add about 4 more grams of fiber.

Pistachios, Walnuts, almonds and more:A Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels and reduces the risk of heart disease. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.

Fish and omega-3 fatty acids: Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.

Olive oil: To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat.

Blueberries: A compound in blueberries may help lower cholesterol as effectively as commercial drugs with fewer side effects.

Foods You Should Be Eating

Kiwi: High in Vitamin C - 115% of what you need to eat in a day.

Salmon: High in Omega 3 Fatty Acids(associated with heart and brain health)

Kale: Rich in antioxidants, which help prevent cancer, also loaded with calcium, iron and vitamins A, C and K

Dark Chocolate: Chocolate with at least 60% cocoa content is rich with a phytochemical called flavanol which has been shown to improve cardiovascular health. (Only eat in moderation)

Coconuts: The fat in coconuts is a particular kind that's good for you. It's called MCT, or Medium-Chain Triglycerides. The body doesn't store MCT as fat but rather uses it as energy, like a carbohydrate.

Blueberries: Contain antioxidants found to promote heart health.

Cherries: Packed with anti-inflammatory properties and contain antioxidants, thought to help the body protect against the damaging effects of free radicals and the chronic diseases associated with the aging process.

Flax Seed: High in Omega-3 fatty acids and has been shown to contain powerful anti-cancer compounds called lignans. Flax is also a great source of fiber, which enhances digestion.

**Based on an articile from Forbes.com on Health**

10 Easy Life Changes for Good Health

I am going to do a series of 10 easy things you can do that will help improve your health. These will be 10 easy adjustments to your normal routine...just one a day that will hopefully make some great changes to your overall health. The good news is...I am going to do them with you. I found myself lapsing back into some old patterns over the last couple of weeks so now it's time to forget about past mistakes, get a positive new attitude and take a proactive approach to our health.

Today I will go over step number one:

Deep Breathing

Our assignment for this week is to take just one minute out of our day - you can do it in the car while you are driving if you have to - and concentrate on deep breathing. This is where you inhale deeply thru your nose- deep from your abdomen, hold breath for a few seconds, and then exhale thru your mouth. I try to count for 5 slow seconds on each inhale and exhale.

Benefits from deep breathing include:

• Floods your system with oxygen
• Helps you relax or calm down
• Energizes you
• Stimulates the digestive process
• Improves fitness
• Help to detoxify inner organs

What are the Best Eggs to Eat?

For several years we have been eating Eggland's Best Eggs.

Each egg contains 100 milligrams of omega-3 fats, which means you get a shot of heart-healthy, brain-boosting, anti-inflammatory nutrients along with normal package of protein and lutein offered in eggs.

Scrambled or boiled eggs are a great way to start off your day. I feed my kids a scrambled egg almost every day before school. That way I know that at least they are starting off their day with a good amount of healthy protein.