36% lower risk of dying in heart disease

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Recent American studies have shown that people who eat fish 1-2 times per week have 36% lower risk of dying from  cardiovascular disease.

It is mainly cold water oily fish (salmon, mackerel, haring) that has this effect.

What is so special about cold water oily fish?

Omega-3

The omega-3 fatty acids are essential which means that we can not live without them. And we have to add them through our food.

The amount of omega-3 fats in our diets have dropped to almost nothing while the omega-6 fats are constantly increasing. This can have dramatic effects on our health. Omega-3 is rightly called brain food but the positive health effects of omega-3 is much more wide spread that that. Since the omega-3 fatty acids effect the cells throughout the whole body deficiency of omega-3 can cause a vast number of health problems.

The brain revolution

About 150000 years ago our ancestors the homo sapiens made a gigantic leap in development. Their babies became fatter with the right type of fat; this provided fuel for the brain and was the key to a large human brain. The fattest infants became mentally the fittest adults. The fats in this brain food came from fish in Rift Valley, East Africa. Fish that was full of omega-3.

The general symptoms of omega-3 deficiency are:

1. Thirst
2. Dry skin
3. Dry hair
4. Brittle nails
5. Dry elbows
6. Dandruff
7. Hair loss

Omega-3 is a natural vasodilator and it inhibits inflammation in the body. It works together with the inflammatory omega-6 and the balance between them is crucial. As a vasodilator it makes the blood vessels bigger, smoother and more flexible allowing the blood to flow more smoothly this in turn lowers blood pressure.

Taking omega-3 daily can help:

• Improve your immune system
• Remove eczema
• Moisture dry skin
• Minimize risk of ear, throat and lung infections
• Prevent migraine
• Prevent cardiovascular disease
• Lower bad cholesterol
• Lower blood pressure
• Cure menstrual pains
• Minimize risk of premature birth
• Help you loose weight by increasing your metabolism and give you a full feeling.
• Optimize bone density and minimize the risk of osteoporosis
• Treating inflammatory autoimmune diseases such as rheumatoid arthritis
• Lower risk of degenerative diseases of the central nervous system, such as multiple sclerosis
• Protect eyesight in elderly by reducing the risk of macular degeneration
• Help children develop healthy brain texture

Sources of omega-3

There are a number of different omega-3 acids.
Alpha-linolenic acid (ALA) can be found in a number of vegetable oils, dark green vegetable and flax seeds.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are more potent than ALA. These can be found in cold water oily fish and algae.

Omega-3 as supplement

I try to eat cold water oily fish once a week but I don’t always succeed. And even if I manage, I know that once a week is not enough to balance the omega-3 and omega-6 in my diet. So Omega-3 is one of the few supplements I use.

If you are going to supplement omega-3 it is a natural choice to use the most potent omega-3 fatty acids in other words the omega-3 found in cold water oily fish. There are so many different fish oils out there so make sure you use one of high quality. Otherwise you might miss out on the health benefits. 

Since omega-3 is a polyunsaturated fat it has a big tendency to become rancid. This can happen in the bottle or even inside your body. High quality stable fish oil will stay fresh much longer. It has a smooth taste and it needs no aromas or sweeteners. If you use capsules bite through one to taste the oil.

Bad taste = Bad oil.

As with all food we should try to eat it as much as possible as nature intended it.
Unfortunately our seas are becoming more and more contaminated with environmental toxins and heavy metals and it is of course crucial that the fish oil you use has been purified.

Remember:

The most expensive supplement you can buy is one that does not work.

Feed Your Skin From The Inside

Do you want healthy, beautiful skin?
We’re used to adding creams and nutrition from the outside. But really it is more effective and healthier to feed our skin from the inside.

Your skin needs:
Antioxidants: Eat fruits, vegetables and berries. Drink green and white tea. They are all loaded with protective antioxidants.
Fats: Yes, your skin needs fat, especially omega-3. The fat will make your skin smoother. Be careful with saturated fats since they can cause acne.

On top of this drink plenty of water to properly hydrate your skin and help it cleanse.

How To Cut Back On Bad Fat

Here are 12 easy ways to cut back on bad fat.

1. Prepare foods in the oven instead of a frying pan
2. Boil and steam your food
3. Use the barbeque but make sure no to burn or blacken the food
4. Pass on cookies, ice cream and chips
5. Snack on pretzels, fresh fruit and raw nuts
6. Eat frozen yoghurt instead of ice cream
7. Make your own dressing based on vinegar and olive oil
8. Make sauces based on tomato, herbs, lemon juice, mustard, vinegar and salsa
9. Remove skin from poultry
10. Trim off visible fat from meat
11. Use bacon only as spice
12. Eat less meat and more fresh vegetables

Do You Make The Mistake Of Eating Fat Free?

We’ve never consumed more Fat Free food and we’ve never been fatter. Something is not right.

So why are Low Fat and Fat Free products not working?

One reason for that is that many low fat and fat free foods are loaded with sugar and calories. Also for some reason fat free seams to give people carte blanche to eating unlimited amounts.

Another reason is that we need fat.

• Fat is very nutritious.
• Our brains contain 60% fat.
• Fat is essential to our cell membranes and nerve fibers.
• The vitamins A, D, E and K need fat to be circulated, stored and absorbed in the body.
• Children need fat to grow and develop.

But let’s not fool ourselves many of us need to cut back on their fat consumption. Tomorrow I’ll give you some great ideas on healthy ways to cut back on your fat consumption.

So the answer to good health and optimum weight is not no fat but right fat.

My personal formula is:

1. I use olive oil and rape seed oil in my food
2. I fry in real organic butter
3. I supplement omega-3
4. I eat healthy fat food e.g. avocados, nuts, cold water oily fish, flaxseed
5. I avoid fried food in restaurants

Recipe: Home Made Tea As Stomach Aid

This tea uses the healing powers of ginger and mint.

Ginger is an effective remedy for an upset stomach. Mint reduces gases.
Together the 2 ingredients create a tea that can help you:

• Ease stomach cramps
• Relieve both pregnancy morning sickness and motion sickness
• Reduce gas
• Relieve heartburn
• Calm an upset stomach

The tea is easy to make and it keeps for 2 days in the fridge.

Ingredients:

2 pints (1 liter) boiling water
6 sprigs of fresh mint
1 pound (500 g) for fresh sliced ginger

Put both mint and ginger in a thermos. Pour over boiling water. Let steep for 15 minutes.
Store in the fridge.

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Get Rid of The Mess In Your Home, Once And For All

It’s amazing. What a difference.

My husband and I are both very unorganized. Put 2 unorganized people under the same roof and you get a mess. Then add not 1, not 2 but 3 children. Our home often looks like a tornado has passed through it.

My husband and I literally drowned in the obligations of cleaning up. We spent hours cleaning every evening and still it never felt ok. Talk about stress!

A friend of mine is the opposite. Their house is always perfect.
One day I asked her how she kept her kids toys to tidy.

She answered: “I never let it get out of hand”

I thought about my pile of 3 days washing that I so desperately tried to avoid. Even there in my friends tidy house I could feel that pile of washed clothes sucking up my energy.

 

That evening my husband and I decided to give it a go. Clean up right away so it never got out of hand.

 

It was almost ridiculously easy. If you see something just lying around, pick it up and put it where it belongs. Do it right away.

 

I got so inspired that I bought a book about getting organised and cleaning clutter.

 

Now our house is slowly turning into a place to build up energy, relax and have fun.

 

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