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Healthy Fats – Omega-3

Are you like me when i was young my mum forced me to drink the whiteish thick codeliver oil which didn’t smell and taste pleasant now known as Omega?  Omega-3 and Omega-6 as popularly known are healthy fats which have remarkable benefits that we will look at shortly.  There many types of Omega in the market which is geniune and harmful, will reveal that to you.

Benefits of Omega-3

Some important Omega-3 fatty acids benefits are as follows:-

• Will dramatically help you shed fat
• Reduce inflammation
• Prevent plaque build in blood vessels
• Decrease blood pressure
• Improve brain function
• Stabilize blood sugar
• Boost immune system
• Fight Cancer
• Helps in pregnancy for proper brain development of the foetus

Therefore Omega-3 are very essential and remember our bodies cannot manufacture them, so we need to acquire them from the foods we eat.

Omega-3 fats are found in several carbohydrates including:-

• Soy beans
• Leafy green vegetables
• Flax seeds
• Walnuts
• Spirulina

Proteins i.e. Cold-water fish such as salmon, tuna and tilapia

Omega-6

Another essential oil is Omega-6 fats which is found in vegetable oils such as corn, sunflower oils however, consuming too much of this fat is not a good thing.  The ratio of omega-6 and omega3 should be two to one( 2:1) yet unknown to many who consume twenty times more omega-6 than omega-3.  A number one contributor of weight gain is the imbalance of the two.

Factors Hindering Absorption of Omega-3 and Omega-6

There are several factors that hinder proper absorption of omega-3 and omega-6 which include:-

• Hydrogenerated oils
• Nutrient deficiencies
• Toxins
• Viral infections

Most of our diet today is sadly deficient in omega-3 and unrefined, unprocessed form of omega-6 fats.

Ways to Reap Benefits from Omega-3 & 6

• Eat unrefined carbohydrates like leafy green vegetables, soy beans, unrefined cold-pressed vegetables oils and cold water fish like salmon, tuna and tilapia, all which are rich sources of unrefined omega-6 and omega-3 fats
• Eat more foods with healthy fats such as avocados, unprocessed nuts and seeds, olive oil and cold water fish
• Read food labels and eliminate all sources of hydrogenerated oils which contain harmful trans fats.  Products such as margarine, salad dressings and commercial baked goods, chips  and other snack foods fall into this category
• Buy nutritional supplement that contain both omega 3 & 6 (contact us for more information)

In conclusion inorder to lose weight and prevent longterm illnesses like heart disease and cancer, eat fewer foods that are high in saturated fats, less meat and hydrogenerated fats such as cookies, pies, donuts and other baked foods.  With vast information that helps you in the long run to curb the above illness therefore you have no reason not to incorporate in your diet Omega-3.

 

 

 

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Healthy Living – Rest and Enjoy your Life- Part 7

Todays busy world everyone is on the move working so hard to make ends meet but all this being important should not be reason not to have adequate Rest and Enjoy your Life.  A few unfortunate cases of people ending up admitted in hospital or being in a coma as a result of lack of enough rest, which may hinder proper body metabolism, loss of weight and robust energy.

Enjoy your Life through exploring different cultures

• Meal-Times

Travel and experience different cultures’ unique traditions and cuisines which if you love food then you find it fun and at the end of it all able to meet new friends. Mealtimes should be relaxing and enjoyable experience.  Some cuisines will take advantage of healthy dietary traditions such as flavorful blend of foods.  If you’re trying new foods for the first time, try and maintain an attitude of enjoying the food, pleasure and health. Be creative by arranging your plate in an artistic manner – be adventurous discover smells, tastes and pleasures you have never experienced before.

NB: If possible eat at restaurants that serve natural foods in a pleasant atmosphere (non-smoking area)

Enjoy your Life Through Not worrying – Be Happy

Did you know that too much stress makes you irritable, increases your appetite and result in unwanted kilos.  Have you wondered when you’re tired, tensed or under pressure its soo easy for you to reach out to unhealthy snacks e.g. cookies, chocolates, chips and other junk foods!  According to research by University of Maryland’s school of Medicine, when we are faced with stressful event or situation, the brains sends a message to the adrenal glands to release the hormones adrenaline and cortisol.  Glucose provides fuel for the muscles and increases the heart and respiratory rate.

How then do you Enjoy without worrying

• Instead of reaching for junk when stressed call up a friend or watch a funny movie, meditate, read or play with your children
• Take charge of the situation, change your perception of the stressful event
• Be happy and smile, have you noticed when you smile you feel nice and people listen to you more than a gloomy person, example are customer service agents – leading to increase in sales
• Play a game, go dancing – physical exercise reduces release of stress hormones and stimulates the production of the feel good hormones

Enjoy your Life Through Relaxing

Rest is very essential to your life and if you’re exercising then this should be part of exercise programme (make a habit to take breaks like exercise 3-4 times a week and the rest of the days rest, even God rested you know).  Do you know you can relax at any given moment like you maybe waiting for someone or riding in bus instead of worrying about your bills or relationships take some time and breath in and relax.  Take a walk alone away from the kids and this will help relax especially mums with small children.

Make your life simple, eat out, cook new foods, meet people, exercise frequently and most important rest.  All said and done life is too short for you to work soo hard and end up sick so go and make it happen from now on Rest and Enjoy your Life.

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Healthy Living Part 6- Exercise Tips

Do you find excuses to finding time to exercise, if you answer is yes then you need to find reason through the followingExercise Tips below.   As a continuation of steps to Healthy Living we look at why exercise is very important to your health.

Benefits of Exercise: Beyond Diet

Exercise as you know burns calories, sheds off extra fat, increases lean muscle mass at the same time keeps your energized throughout the day.  If you work 8 to 5pm by the end of the day you may not be upto going to the gym.  Do you feel where am getting at, most people just want to get home even dispite traffic jams than working out, or if you are a stay-at-home mum or dad waking up to exercise tends to feel like an extra chore. Here below are several benefits of Exercise:-

• Yet according to research Aerobic activity gets your blood pumping and oxygen moving througout your body and gets you up and running
• It gives you mental and physical power to overcome stress, depression, fatigue and illness
• Feeling comfortable with yourself especially when fitting into your clothes

NB: Number one secret of finding the sic or being enthuastic about exercising is choosing physical activities that are fun for you and that increase your heart rate at the same time.

Exercise Tips: Plan your day Well

Always learn to proritize exercise into your day routine.  Make conscious decision to add movement and energy to the things you do each day.  With a right mindset and rhythm you will always look forward to finding new ways to include more movement into your life.  The following examples will get you moving:-

• Park far from where you shop or work or walk about 500 metres from where you pick your mode of transport
• Bypass the elevators and take the stairs or if you’re going to the 10th floor alight at 8th floor and use the stairs up
• When you get home/work/school don’t be a potato coach – dance, skip, play with your children if you have
• Jog if the weather permits you

Exercise Tips: Find a Wellness Partner

Sometimes will power is not enough to help you change old habits hence a wellness partner will be there to motivate you to keep focused on new healthy habits.  Choose someone with common objective to wellness and make it clear what you planning to achieve.  Draw up an exercise plan like how many times to exercise in a week and stick to the plan with your wellness partner.

There is power in numbers, schedule time to swim, ride bicycle, take walks, play tennis or football.  At the end of period of time you will look back and see your accomplishment especially that you will have made a deliberate effort to find time to Exercise.

 

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Healthy Living Part 3 -5 Eating Well

You are what you eat hence Eating Well a healthy diet is integral part of achieving and maintaining Health Living.  Knowing what to eat is important, you will discover which fruits and vegetables are at the top in promoting Healthy Living as you balance Carbs, proteins, fats, vitamins, minerals and fibre.

Tips to Eating Well

The following are tips to Eating Well:-

• Eat Variety

In order to enjoy eating you need to spice things a little by stimulating your taste buds with wide range of coloured fruits, vegetables, grains, beans and legumes.  Reasons for rising cases of people being obese, tired and unfit is due to eating dull-looking foods.  The more colours the better.  Have you wondered how someone can loose their appetite soo fast after looking at what’s being served! Foods that are colourful usually happen to be rich in vitamins, minerals, antioxidants and fibre which are all healthy components of Healthy Living.

The following is a colour food guide:-

1) Red – foods rich in red include tomatoes, grapefruit, beetroot, strawberries watermelon and guava. Research shows there is phytochemical fruits such as cranberries and red raspberries are very helpful in reducing the risk of certain cancers.  Peppers and red grapes are powerful antioxidants and immune system stimulants

2) Yellow and Orange – fruits and vegetables rich in yellow-orange colour such as sweet potatoes, carrots, mangoes and squash promote a healthy heart.  Many citrus fruits are in this colour category such as oranges which not only are immune booster from Vitamin C but help prevent heart attacks and strokes decreasing blood platelet stickness. Carrots on the other hand with the bright orange contain beta-carotene a substance that the body converts into Vitamin A.

3) Blues and Purples – fruits such as blueberries and blackberries are top antioxidants foods since they eliminate more free radicals that help prevent heart attacks and strokes than any other fruits and vegetables.

4) Greens- Dark green vegetables have disease fighting agents the Greens include as broccoli, cauliflower, cabbage, spinach and kale which contain power cancer-preventive compounds

Eating Well: Building Blocks

In order for you to have energy you need to balance Carbohydrates, protein and fat.  Carbohydrates are very important as they help in maintaining normal weight.  For healthy living you need to:-

• Take advantage of power carbs -eat unrefined complex carbohydrates from fresh vegetables, fruits, whole grains, beans and legumes daily.
• Balance Carbohydrates, Proteins and Fat by:

- Minimal intake of proteins so we should not eat too much proteins, recommended protein for women is 50grams and 60grams for men per day (High protein intake may cause gout, arthritis and heart-related illnesses

- Fats are essential to good health – food rich in fish oil and omega-3 fatty acids known as monunsaturated fats are considered the heart healthliest fats which decrease cholesterol and help encourage weight loss

Eating Well Healthy Lifestyle

With todays food variety you have soo much to gain than to lose with the above guideline.  Find freedom now and begin your journey to having a healthy lifestyle by Eating Well.

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Healthy Living Part 2- Track your Progress

Are you able to Track your progress which is a key plan in Healthy Living aiming towards reaching your weight goal.  This is important as it assures you can monitor carefully to the road map to good health.  This can be customized by either setting short and longterm goals and charting a healthlier you.

Tips to Track your Progress

The following below are some tips to track your progress:-

Shortterm goals

• Changing your positive attitude that you are going to make it which can end up being a longterm goal
• Exercising 20minutes a day
• Drinking more water i.e. if you only drink 2, change to 6 glasses then 8
• Keeping a weight chart – monitoring your weight periodically not every day
• Decreasing your red meat intake and increasing white meat
• Replacing over the counter medications with natural supplements
• Increasing your intake of whole grains and beans
• Tasting new foods

Longterm goals

• Aim at losing e.g 10kgs within a given time (be practical that you are not aiming at unreasonable period of time like losing 10kgs within a week)
• Exercising atleast 3-4 times a day for 30minutes-1hr
• Eating a balanced diet
• Avoid eating junk foods and carbonated drinks

Track your Progress: Guidelines

When laying down your goals have realistic goals (begin with small steps and gradually move to longterm goals).  Once you have charted what your goals are the following is a guideline that will assist you to keep track:-

• Have sample progress chart to work with on the following key topics:- Goals, Activity, Action Steps, Feedback and Daily Points (e.g. Goal increase water – Activity Drink 6 glasses of water a day – Action steps drink 3 cups before meals – Feedback skin less dry;better bowel function;decreased appetite – Daily Points 2)
• Aim at small scale i.e. if you are planning to lose 10kgs within 3months therefore you need to lose 2/2.5kgs a week.  This would means being consistent in your workouts as you aim to burn calories
• Try to be on tabs with latest news on Health related information which will educate on modern changes on Health
• Evaluate regularly your goals – stick your chart on your bedroom wall to remind you to keep you disciplined

Track your Progress: Focus

Adapting to healthy lifestyle will not be easy with relatives and friends who may not approve of your new found life, but this should not deter your focus and with time they become used to it, been there its worth it!  Be open to new health related ideas by venturing into reading books, magazines, videos on nutrition and exercise.  Have fun in the midst of all e.g. relax and entertain yourself.  Keep on with the flow with the step 1 and 2 of Healthy Living as  you look forward to the next steps, go on now Track your Progress.

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