Tag Archives: health

Omega 3,6,9


OMEGA’S 3,6,9                                                                                                                    Finally, news about this fatty acid is getting out to the community at large. What’s all fuss about and how does it benefit our bodies? The working ingredient of fish oil is omega-3, a polyunsaturated fatty acid which is also found in certain plants such as flaxseed, pumpkin seed, walnutsand extra virgin olive oil. The Mediterranean diet prides itself on balancing omega3 and 6 in it’s diet. A brief introduction to this essential fatty acid is that, there are three major types of omega 3 fatty acids that are ingested in foods and used by the body:

1. alpha-linolenic acid (ALA)
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA)

Once eaten, the body converts ALA to EPA and DHA. EPA and DHA are more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. http://www.umm.edu/altmed/articles/omega-3-000316.htm

When it comes to cancer prevention the jury is still out as there are some disagreements between the American Journal of Clinical Nutrition and Journal of the American Medical Association (JAMA).

The good news though is that the Omega 3 reduces:

  • 1. Inflammation (specifically important for after surgery)
    2. Increases HDL (Healthy) Cholesterol specifically noted with the Mediterreanean Diet
    3. Lowers Blood Pressure
    4. Prevents heart disease and stroke
    5. Decreases risk of diabetes
    6. Eases arthritis pain
    7. Weightloss “staple” fat (instead of butter a Saturated Fat)
    8. Increase Calcium levels in the body
    9. Help nerve cells communicate for good mental health 10. Promotes wound healing in “Burn Patients”.
    11. Studies on Colon, Breast and Prostrate Cancer are being researched.
    http://www.umm.edu/altmed/articles/omega-3-000316.htm
By Kimberly Crocker

Sleep for longevity, diet, beauty, health, memory

  After recently reading an interesting article on “The Benefits of Sleep”,  I reflected on the time that I lived in Italy.  Certain facts about various diets and their cultures should be embraced and put into practice .  Although diet is an important factor when it comes to longevity,  it also seems that other variables, such as sleep need to be considered as well. Is it possible that these populations within Italy, Costa Rica, Japan and Greece, which have been linked to longevity, diet, beauty, health and memory could know something about the benefits of sleep? 

Sleep is something valued and apart of their daily routines and according to the study an attribute to longevity.  The work day in Latin cultures begin between 8-9 am.  Lunch is at 1-2 pm followed by a “siesta”, with their workday being recommenced at 4-4:30pm.  They return home for a walk at 8-8:30 pm and a small dinner at 9-9:30 pm.  Of course, certain industrialized cities may require you to skip your siesta and to work  from  9 am -7 pm.  The purpose of sleep and reduced stress is valued nonetheless.

Sleep is also linked to proper nutritional intake.  For example, the two hormones affected by sleep deprivation are related to eating: gherlin, which tells you to eat and leptin, which tells you when you are full!  Lack of sleep will confuse the hormones and you will overeat, because of the decrease in leptin function.  Additionally, cortisol levels increase and your metabolism slows down.

Dr. Michael Breus PhD and author of “Beauty Sleep”, discusses the fact of sleep deprivation halting the nutrients level of activity in the skin, therefore, you wake up pale and washed out.  While sleeping, the growth hormone is performing tissue and cellular repair, allowing for a decreased amount of wrinkles and and attribution to looking refreshed.

Other studies have shown an 21% increase in mortality rates of women who did not get 7-8 hours of sleep.  Research reveals that decreased sleep is linked to high blood pressure, diabetes and depression.

Scientists have suggested that sleep allows for your brain to “sort out short-term memories into other areas so that it’s ready to take in more the next day. It maybe the way the brain rebuilds  and strengthens it’s circuits says neuro-scientist Marcos Frank PhD.

So what do you think about sleep and how does it positively or negatively effect your life and daily routines?

By Kimberly Crocker

Interested in entertaining Spanish discussions please click here

Low Sodium Meal Plan DASH Diet

“Dash Diet” 

Avoid eating foods from cans that are high in sodium (salt)

The average American presently consumes 5-8 tsps of salt per day! This is extremely dangerous in the long run for your organs, but specifically for the heart and kidneys.

Dietary Approaches to Stop Hypertension (DASH), or a low sodium diet is  an easy lifestyle to adapt by limiting salt intake to 1-2 tsp’s per day & add potassium to provide balance and flushing out excess sodium with:

Eat a Meal High in Potassium: Fruit, Veggies, Legumes, Fish

  • Fresh Fruit
  • Fresh Vegetables
  • Legumes (dried, cooked at home, seasoned: garlic, onion, rosemary)
  • Fresh Fish.
  • 6-8 Glasses of water or tea.

Following the Mediterranean or DASH Diet gives a person the proper amounts of food consumed at each sitting therefore reducing risk of hypertension for an individual.  There are a variety of Salt Substitutes on the market.   Mrs. Dash is commonly used and a favorite of most, does come in a variety of flavors. However, vegetables tossed and sauteed in olive oil with fresh herbs and fish or meats prepared with spices and herbs, add flavor and reduce sodium. Obtain more ideas on how to use Herbs and Spices to Replace the Salt Shaker

Fluids are equally important to a successful diet.  Lemon Water made with 1/2-1 freshly squeezed lemon in a glass of water each day, an additional source of potassium to rid the body of excess sodium . Foods to restrict if instructed to follow a Low Sodium Meal are: Carrots, Celery, Spinach, Beets.  Additional tips:

  • Stop consuming tap water that is conditioned with a water softener
  • Drink bottled water and Green, Black or White Tea
  • Rinse all canned foods really well before preparing them.

Meal Plan Low Sodium (LS)

Breakfast
Bread or Cereal…. Oatmeal (Instant “Heart Healthy Advanced Nutrition” LS and high Potassium)
Fruit…………………..apple, orange, kiwi, banana, dried apricots, prunes, raisins
Orange Juice or skim 1% Milk.

Snack am
Fruit 

Lunch
Vegetable……………cole slaw
Vegetable……………LS Cream of potato soup, baked sweet potato
Meat…………………..meatloaf with LS Gravy (3 0z). grilled or baked salmon, fish
Vegetable…………..twice baked potato and steamed green beans
Bread…………………wheat Roll
Dessert……………..orange sherbet, pears, plums

Snack pm 
Fruit…………………..(Choose 1) banana, Kiwi, orange, seasonal fruit
Milk…………………. ..4-6 oz low or nonfat yogurt

Dinner
Meat……………….,,seasoned Chicken Breast (3 oz)  (turned in freshly chopped herbs and garlic)
Bread……………….sesame seed multi grain bun,
Vegetable………….Lettuce, tomato and onion (cooked or raw)
Vegetable……….. .soup Lima or white beans, salad with avocado, beets, spinach
Fruit…………………fruit, melon……………LS apple pie

References

 

Dietary Serving Guidelines

Dietary Serving Guidelines

The Pyramid Diet
This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans.

Servings Defined:

Fruits and Vegetables 1/2 cup = 1 Serving

Fats/ Oils 1 tbsp = 1 Serving

Meat, Fish, Poultry 4-6 oz = 1 Serving

Glass of Milk or Water 8 oz =1 Serving

Juice 4 oz= 1 Serving

Recommended Daily Nutritional Intake

0-3 servings (use sparingly) fats, oils, sweets
2-3 servings (6 – 9 ounces) meat/protein
2-3 servings dairy
2-4 servings fruit
3-5 servings vegetables
6-11 servings bread/starch

Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss.

In order to lose weight, you must take in fewer calories than you burn off each day. According to the USDA pamphlet, a sedentary woman and older people may only expend 1600 calories per day, while active men and very active women may burn 2800 calories per day – twice as much.
If your goal is to lose weight and you do not see changes just with increased physical activity, then reducing portions and servings may help, while still using the pyramid as a guide.

1200 Calorie Diet
6 oz. lean meat/protein
5 servings bread/starch
3 servings fruit
4 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

1500 Calorie Diet
6 oz. lean meat/protein
6 servings bread/starch
4 servings fruit
5 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

Daily Serving Logs
A key to losing wait and monitoring food intake is simple by keeping a Food Journal in which you write and mark your servings as you eat throughout each day.

Note: These diets are weight management tools for normally healthy adults. Consult with your medical provider to see if a reduced calorie diet is appropriate for your health before you change your diet. People with diabetes, pregnant women, children under 16, and those with an eating disorder are strongly cautioned to seek medical advice before modifying their diet. A registered dietitian is your best resource to counsel you on how to modify your diet for the best individual results. In the US, you can locate a dietitian through the Academy of Nutrition and Dietetics.

A special thank you to the USDA and about.com for the links and information used on this blog.