Omega 3-related stories
Spaghetti with Clam Sauce
Recipe Rehab with Tanya Zuckerbrot, Diet & Weight Loss, Nutrition & Supplements
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| Recipe may vary from photograph. Photo: paPisc, Flickr |
In the past decade or so, one of the most prominent nutrition recommendations has been to increase your intake of omega-3 fatty acids, which are found in fatty fish, flaxseed, canola oil, walnuts and some green leafy vegetables. Why? Omega-3 fatty acids have been shown to reduce the incidence of cardiovascular disease by lowering cholesterol and triglycerides. In addition, studies have shown some anti-inflammatory and metabolism-boosting effects, along with improvements in mood, with higher omega-3 fatty acid intake. So, instead of the fatty sausage and ground beef, I swapped clams, which are a decent source of omega-3s and are very low in calories.
As for the pasta base, I ditched the plain old white pasta and use Ronzoni's Smart Taste pasta, which is made from white flour but has added fiber and calcium. It contains the same amount of fiber as whole wheat pasta (about 6 grams for 2 ounces) and about as much calcium as a glass of milk! With the sauce and spices, when all is said and done, your family will not even realize they are eating a healthier, nutrient-dense dish. So enjoy and good luck with your last few pounds, Jewel!
Can Omega-3s Make Up For Your Bad Habits?
How Many Calories ... in Spicy Tuna Rolls?
If such a thing existed, I'd be a card-carrying member of SLA -- sushi lovers anonymous. I'm addicted to the stuff. In fact, I could probably eat it every day. I don't, but I could.
There are worse addictions, of course. Sushi is low in fat and high in healthy omega-3 fatty acids, so it's no wonder the Japanese are some of the healthiest people in the world. But we Westerners have a tendency to take healthy things and and 'Americanize' them -- also known as doing whatever we can to make them tastier and more marketable.
Sushi is no exception. What started as rice, fish and seaweed now comes in hundreds of different flavours and colours. Don't get me wrong -- I'm not complaining about those spicy mayo-laden tuna rolls I love so dearly, but I can't help but wonder what we've done to the nutritional value of sushi.
Want protection against ALL diseases? Go Mediterranean
Healthy Habits, Diet & Weight Loss, Nutrition & Supplements
Love the rich, flavourful, fresh cuisine of Greece and Italy? Eat up! Not only is the Mediterranean diet effective and recommended by medical professionals, but a recent study shows that it protects against all major chronic diseases, according to this article from the Daily Mail.
That's a pretty bold claim, but it seems to be legit. Researchers in the UK analyzed data from 12 different studies worldwide that took place over time periods of up to 18 years and found that those who followed a Mediterranean diet closely had a significantly longer lifespan and a lower risk of diseases like cancer, Alzheimer's, Parkinson's and heart disease.
The Mediterranean diet is high in nuts, fish, whole grains, healthy fats, fresh fruits and veggies and even red wine in moderation. To find out how you can incorporate it into your diet, click here.
Flax: Is it healthy?
Flax is something we hear about often, and it's always praise -- in fact, health food nuts just can't get enough of it. So when one of my favourite bloggers asked the question Is Flax Bad? I was a little baffled. Bad? It's considered a superfood because of all those healthy Omega 3s! How can it be bad?
Here's the thing: Flax was recently linked to prostate cancer. It has nothing to do with Omega-3s; rather, it has to do with ALA, an organic compound in some vegetable oils that has been linked to cancer.
So what does this mean for you? Research is just in the preliminary stages, but nonethless, you might want to consider a different source of Omega-3s, such as fish oil. This goes for both men and women. For more information, head over to Mark's Daily Apple.
You Are What You Eat: Don't forget the fats
From an early age, we're told that fat is bad for us. We count it, avoid it, cut it from our recipes and diets. We stay away from things that are deep-fried or covered in cream, just in an effort to lower our fat consumption. We're drawn to flashy labels that say 'low fat!' and 'fat free!' And why? We're told it's the enemy, causing a myriad of problems like heart disease, cancer and diabetes.
But if you've been reading That's Fit for a while, you know it's not the enemy at all. In fact, it's an essential part of your diet.
Eating fish for your heart? Skip the tilapia
Diet & Weight Loss, Nutrition & Supplements
Eating right is an important way to protect your heart. Many people turn to fish as a low-fat, high quality source of protein. But researchers at the Wake Forest School of Medicine are now saying that tilapia, a popular species of mild-tasting fish, may not be the best choice for good heart health.Though many fish, such as Atlantic mackerel, are rich in omega-3 fatty acids, tilapia is actually low in these heart-healthy fats. Not only that, they're high in omega-6 fats. Together, that combination makes tilapia an inflammatory food, something people with heart disease shouldn't be eating.
In fact, experts say that tilapia has the same inflammatory potential as a hamburger. Surprising, I know. For more tips on what kinds of fish are both safe and Earth-friendly, check out Monetery Bay Aquarium's seafood guide.
Life Fit Chat with Laura Lewis: Eat Fat To Lose Fat
Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!If you don't eat fat, your liver isn't happy. You need to give it fat, eaten by YOU, so it is able to efficiently do its job which, includes telling the body to burn stored "older" fat on the body. Including good fats in your diet on a daily basis, such as ground flax seeds on your oatmeal or salads, fatty fish, delicious extra virgin olive oil, almonds and even real butter (make it organic), helps your body to mobilize stored fats. Gotta love that!
A balanced diet, that includes a variety of nuts and seeds, fresh fruits and veggies, lean protein, a moderate amount of good fat as well as whole grains is what your body needs in order to be optimally healthy. What about supplements? Personally, I must admit, I do have an arsenal of supplements I take every day. I eat well but not THAT well! But I really find it makes a difference, especially in the area of ingesting good fat via flax and fish oil supplements on a daily basis! With my Scottish-Irish American heritage, genetically I am prone to need more essential fats than others in my diet. By the way, did you know fair-skinned red heads especially need to pay attention to this. Two out of three of my kids are red heads ... believe me, I KNOW! One symptom of needing more essential fat in your diet can be as simple as dry skin! If I miss my essential fats for a few days, then it shows up as dry skin as a reminder. It's that simple.
The good fats
After the "fat-free" frenzy of years past, it's no wonder that some people are scared off of eating any fats. But look around... did the fat-free trend solve the obesity problem? Nope... not at all. That's because food manufacturers raced to label their foods as "fat-free" in big, bold letters on the front of the packages, but they failed to mention other unhealthy ingredients such as high sugar or high sodium or unpronounceable chemicals that really have no place in our diet whatsoever. The truth is we need fat in our diets. (Not as much as most people consume, of course, but we do need it.) Our bodies can generate a certain amount, but the rest must be consumed. The trick is eating foods prepared with the good fats. That's right... I said good fats. A recent survey revealed that more than half of Americans have no idea that there are some fats you should be including in your diet. To help people better differentiate between good and not-so-good fats, the American Heart Association has launched Face the Fats.
There are four types of fats: saturated fats, trans-fats, monounsaturated fats, and polyunsaturated fats. While all four varieties have the same number of calories (9 calories per gram of fat), they have different effects on health. Saturated and trans-fats are the culprits to avoid -- they can raise your "bad" cholesterol (LDL). But monounsaturated and polyunsaturated fats are beneficial for health when consumed in small amounts; they help reduce cholesterol levels and provide essential fatty acids (omega 3 and omega 6) that your body needs but can't generate on its own.
Ask Laura! 5 Tips to Boost Sex Drive
Life Fitness is a process of continuous growth: physically, mentally, emotionally and spiritually. Need motivation and guidance to facilitate positive changes in your life? Ask Life Fit Expert Laura Lewis!Dear Laura,
This is a subject I really don't like to talk about with anyone but the fact is I am just not that interested in sex. I used to be when I was younger but something happened after I had my kids. My husband and I used to have sex at least 3 to 4 times a week and we had a lot of fun. A lot of passion. Now, I don't feel like it. When my husband hints around I really just don't want to "go there" if you know what I mean. I think he is losing his patience with me so sometimes I just go ahead and "do it" but I am not into it at all. I feel like a different person. Is there anything you could recommend that might get me to be back to normal? I am 35 and consider myself healthy. I am afraid if I don't get back to the way I was before my husband may end up getting really frustrated with me and look elsewhere.
Signed,
"No Romance For Me"
Dear "No Romance",
There are so many causes for low libido or low sex drive. Many are rooted in biochemical imbalances, others are psychological. Here are 5 Tips to Boost Libido:
- 1. Get Physical. Poor diet and lack of physical activity can dampen being "in the mood"! Repairing yourself physically with both modifications in diet and fitness can often help stimulate libido. Are you getting enough sleep, at least seven to nine hours per evening? What is your nutrition like? A diet high in refined carbohydrates and fats can also dampen the appetite if you overindulge in these areas. If you get serious about your diet program and workout regularly, at least 4 to 5 times per week it is highly likely that you'll see improvement in your "interest" level if indeed poor nutrition and low activity levels were part of the original problem.
- 2. Boost Your Mood: Depression is also a cause of low libido. Did you know it is estimated that at any given time in the U.S. 16% of people are clinically depressed? That is not a small number. To identify if you are depressed check out these seven symptoms that you are getting into a depression. Then, if you think are depressed, you should seek professional help from a counselor. Once depression is lifted, sex drive often will increase.
New superfood? Chia seeds
Diet & Weight Loss, Nutrition & Supplements
According to the folks over at Diet-Blog, chia seeds are high in protein and fiber, as well as omega-3 fatty acids. Salba, a variant of chia, is also rich in calcium and iron. But beyond knowing what's in a handful of chia seeds, no one is really sure yet if they deserve "superfood" status.
I'm always a little wary when a food gets picked out of the crowd as a superfood. I think there are a lot of foods out there that are super, and as long as we are eating a wide variety of them, there isn't any need to stock up on that one unique food. Of course, in this case, if chia doesn't work out for you, you can always wrap it up and give it away at your next white elephant gift exchange.
You Are What You Eat: Nuts for nuts!
Few health foods can be found in the junk food aisle of your local grocery store. But there is one healthy item to be had in the seemingly endless sea of stuff that's bad for you. I'll give you a hint: it comes in little tins. Give up yet? Next time you're not sure what to pick up for a quick a delicious snack, nuts are your best bet.
But wait a second, you say. Aren't nuts high in fat? And salt? And calories? The answers to those questions are yes, yes and yes, but don't be too quick to write nuts off -- I'll tell you why.
Nutrition musts for moms-to-be
Vitamins and Supplements, Diet & Weight Loss, Nutrition & Supplements
Good nutrition is so important for pregnant women and women who are planning to get pregnant. Different nutrients stimulate your baby's development and help ensure good health. Choosing nutritious foods and including a lot of fruits and vegetables is a good way to get an assortment of vitamins and minerals. But there are a few nutrients moms-to-be must take extra measures to include in their diet:- Folic acid
- Calcium
- Omega-3 (DHA and EPA)
- Vitamin D
Ask Laura! She Doesn't Want Sex
Life Fitness is a process of continuous growth: physically, mentally, emotionally and spiritually. Need motivation
and guidance to facilitate positive changes in your life? Ask Life Fit Expert Laura
Dear Laura!
I am a 60 year old man that has a high sex drive. But my wife has very little desire for sex. If she has it her way we might make love 3 or 4 times a year . What can I do to help with her problem Any advice will be helpful!
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Women's hormones shift and change throughout their lives. These shifts can physically cause a decreased desire for sex. Lowered progesterone levels is often found in those women who seem to have zero desire for being intimate with their partner. Low testosterone may also be a factor in both men and women whose interest in sex has waned. Instead of taking the rejection personally, where many men often do, seeking a solution is so extraordinarly wise of you to do. Biochemistry makes or breaks libido in men and women. I would recommend that your wife seek advice from a health care professional whose expertise is in this area. I found this link as a nice resource for more information.
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Poor nutrition and fitness can lower one's desire for "romance". A diet high in refined carbohydrates such as foods made with white flour and sugar and are low in fiber, vitamins and minerals essential for optimal health may upset the human "biochemical apple cart"! In order for humans to feel vivacious and alive, we need to consume a diet rich in fresh fruits and veggies, lean protein (vegetarian or animal sources) and most importantly, "good fat", essential for optimal hormonal production and balance. Omega 3 fatty acid sources such as fatty fish, walnuts and flax seeds or oil, consumed daily, can positively effect hormonal balance...plus, side benefits of ingesting Omega 3's are improved heart health, decreased inflammation and elevated moods. Working out, especially resistance exercise, can elevate "youth hormones" naturally. Increasing muscle mass is directly correlated to elevation of testosterone to healthy levels which may help in the "love" department for both men and women.
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Emotional intimacy. As a woman, I can tell you that if I don't have an emotional connection with my partner, my desire for him is just not there. Simply having a "real" conversation with your wife may help. And listen to her....really listen. If you show your wife that you are truly interested in how she thinks and feels, it can be a positive turning point in your relationship. Give it a try. It works...trust me. When my boyfriend asks me how I am, looks me in the eyes and actually responds with words that tells me he cares, my attraction to him increases.
Hopefully w.b.r, my words of "woman's wisdom" will help point you in the right direction. There is no one "magic bullet", regardless of all the spam you might receive expounding upon the benefits of sexual enhancement products! We women are complicated to say the least. But having a partner that will hang in there during the challenging times in a relationship, which for you is now, has potential to present great rewards in the long run!
Best of Luck in Love!
Healthfully Yours,
Laura Lewis, Life Fit Expert for That's Fit!
If you need guidance and motivation in making positive changes in your life, send your questions to "Ask Laura" in the comments section of this post!
A fish (oil) tale
Womens Health, Diet & Weight Loss, Fitness, Reviews & Products, Nutrition & Supplements, Men's Health
The benefits of fish oil are many: providing essential vitamins and minerals, aiding in the battle against bad cholesterol, reducing weight, assisting with cardiovascular function, muscle repair and growth, etc., etc., etc. By now it's far from a secret that high Omega-3 content, in addition to a high concentration of certain vitamins and minerals, make fish oil a healthy choice.
But just like all good things, there's a bad side to fish oil, as well. For one, if you were to consume fish oil from a bottle (as it is sold as some health food stores), be prepared to want to throw up for the next five years of your life. I remember a few years back I purchased some fish oil, knowing that adding it to my diet would improve my overall health. My plan was to mix the prescribed tablespoon (or teaspoon, I don't remember. It really doesn't matter) with my daily protein shake, because -- at least in my head -- the fish smell would be overpowered by the full glass of chocolate protein powder. Wow, I could not possibly have been any more wrong.
