Essential Fatty Acids Are Often Overlooked, Misunderstood

It is important that essential fatty acids be part of a health diet, but they are commonly overlooked.  They are important because of the ways that these good fats can help maintain your metabolism.  There are a lot of health conscious individuals in search of a healthier diet who may not realize the usefulness that these proteins have or how readily available they happen to be.

Since your body system is not able to manufacture omega-3, you can only get in what you eat or by taking supplements.  Also, there are a lot of great reasons for adding it to your diet.  For example, Omega 3 has been associated as a means to combat depression as well as a tool to reduce memory loss. There are loads of good stuff to eat such as some nuts which contain these good fats.  Tuna and a lot of other species of fish are abundant in omega 3 which might protect against the build-up of plaque in the arteries.  As a result, those with normal blood pressure are less likely to have heart problems.

An alternative omega 3 essential fatty acid that may be used to help regulate cholesterol is sacha inchi. A benefit of sacha inchi happens to be the vitamins and minerals correlated with this particular plant-based vegetable oil. Sacha inchi may actually aid those who are dealing with type two diabetes because it adjusts their blood sugar in a more effective way.  On top of that, it can benefit those with high blood pressure.

More people should take the time to get to know the advantages of sachi inchi and other omega 3 essential fatty acids. These plant-based herbal products are available in specialty stores for people that want to incorporate them in their meals and could experience renewed health results in the matter of heart disease, cholesterol and blood pressure.

By enjoying the catch of the day you can maximize the amount of fish oil containing Omega-3 in your diet.  Also, whole grains contain the good fats that can benefit your rate of metabolism and help with control of your blood pressure.  As you can tell, there are a variety of choices out there when it comes to finding foods that are rich in essential fatty acids.

Holiday Eating Habits Can Affect Your Health All Year Long

Many people don't realize how their holiday eating habits can affect their health all year long.  It's not always easy to follow a healthy diet during the holiday season. Healthy meal plans can sometimes cost more, it can take extra time and it is hard to stick to during the holidays and other social gatherings. But just being aware of what a good diet is versus a bad diet is a big step in the right direction. Here are a few tips to keep in mind.

Grandma's fruit cake may sound healthy, but fresh fruit slices is better. Fruits and vegetables provide many needed vitamins, minerals and anti-oxidant properties. All fruits and veggies are good but if you stick to the most color-rich ones, you're giving an extra boost to your body. Berries are good examples of these. 

Get your daily dose of Omega-3 fatty acids. Oily fish contains a great deal of these which are good for your brain, your heart and your skin. Some good examples of oily fish are salmon, mackerel and tuna. Tuna does come with a little bit of extra warning because of its mercury content so you shouldn't eat it more than once per week (especially if you are pregnant).  If you're more of a landlubber, you can get omega-3 essential fatty acids from walnuts, soy, canola oil and flax seeds too.

You've probably heard about the important role of fiber in your diet. If you manage to get enough fiber, you are probably also eating fewer calories as fiber contains no calories at all. Another great benefit of eating fiber is that it makes you feel full longer. Good fiber sources include whole grain bread, pasta and cereal, green vegetables and legumes. It is recommended that women take in at least 25 grams of fiber each day. Men should get at least 38 grams.

This isn't exactly in the food category but water is also extremely important to a good diet. Cutting down or eliminating colas from your diet is one of the quickest ways to cut down on calories. Replace these drinks with calorie-free water.
  
Some people skip a meal to make room for a gut busting meal later on. This is a bad idea. Skipping a meal can actually lower your metabolism, thus preventing you from burning more calories during the day. Therefore, try to eat three well balanced meals each day supplemented with small healthy snacks (like fruit, cheese, nuts or yogurt) in between. 

Happy Holidays!

Helping Overweight Teens Lose Weight

We all know how tumultuous the teenage years can be.  They're not an adult yet, but no longer a child. This in between status along with all the new feelings and emotions can make this time in anyone's life stressful.  For  an overweight teenager that stress is multiplied.  The good news is that they don't have to be that way. I'm not saying it won't take time or that it will be easy, but if they really want it, they can lose the weight and have a less stressful and much healthier life...and you need to help.  

Here are some things that you can do to help a teen lose weight and start living a more healthy lifestyle:

1. First and foremost anyone who wants to lose weight will need to accurately determine how much weight they need to lose.  Very often, especially for teen girls, they have a very unrealistic idea of what 'fat' is.  Many times a teen girl will think she's fat when in fact she clearly isn't.

If they really are overweight it's important to talk to their pediatrician to find out what the proper weight should be for their age, gender, height, and build.  New guidelines now ask that pediatricians check cholesterol levels in children and teens to help prevent heart disease in later years.  From that point a proper diet and exercise plan can be tailored for their specific needs and goals.

2. One really nice thing that  a parent can do is to workout with their teen.  Whether it be bike riding, swimming in the pool, or tossing a ball back and forth, this will allow the both of you the time to get some exercise while spending quality time together time. 

3. If your teen needs to lose more than 10 pounds or so you may want to talk with their doctor for a specific diet plan.  This can help teach your teen what they should eat and how much.  This can lead not only to weight loss but a lifestyle change that will ensure that once your child has lost the weight, they will never gain it back again; the weight loss will be permanent because the lifestyle changes are permanent.

4. Don't buy junk food.  If your child can't drive yet, they are pretty much 'stuck' with whatever you  buy. If you don't have a lot of snacks and processed foods in the house your kid can't eat it.  Instead of buying junk food when you go grocery shopping start buying whole, non- processed foods. 

Buy plenty of fresh fruits, vegetables, and lean proteins.  Your teen will likely be resistant at first but you can remind them that the types of foods they like is a learned habit and they can change that habit.  If they stick with it they can get to the point where they don't even like the taste of the junk food anymore.

5. Invest in a good low fat cookbook.  It's usually pretty easy to make simple changes to not only the types of foods you cook, but also the way you cook them.  These changes can help you eliminate a lot of the fat in your diet.

If you have an obese teenager and you don't want their teenage years to be any more difficult then they have to be, you can help your child make better choices and get in the type of shape they can feel good about.  It won't be easy, and your teen will likely be resistant at first, but if you lead by example and stay consistent, more than likely your teen will come around.  This is a great opportunity for both of you to create a healthier lifestyle all while spending some fun times together, who could ask for more?

What You Can Do To Reduce High Cholesterol Levels

      Nowadays people are recognizing the need to have low levels of cholesterol. When your blood contains high cholesterol levels you could be on the road toward life altering ailments such as heart disease or stroke, as an example. That possibility alone should be scary enough to start working on a lower cholesterol level. There are a few things that one might do to reduce high cholesterol to become healthier.

Many factors for high cholesterol are easy to recognize like eating a poor diet, not getting proper exercise and even your family history. Often times even with a beneficial, nutritious diet and adequate exercise, you can possibly have trouble lowering your cholesterol simply because your genetic history is predisposed toward higher cholesterol amounts. When this is a possibility, your medical professional may prescribe medication to reduce the levels into an acceptable area. However, prescription medicines may cause a number of negative effects, so discuss with your health practitioner to find out how this may affect you.

Many men and women will be able to lower cholesterol by making basic changes in their normal life. You will find that flipping some of the dishes that you're currently enjoying for more nutritious choices is not that big of a deal to to do. Besides, it is less costly than maintaining prescription medicines every single day. High fat foods that most frequently are associated with fast food places and processed animal products are some of the primary contributors for high cholesterol. The best thing to do is have more healthy produce given that they not just reduce your bad cholesterol levels but improve your good cholesterol at the same time. Rather than saturated meats, choose to eat tasty seafood such as halibut and grouper.

Some very hazardous contributing factors towards high cholesterol include excessive caffeinated beverages, tobacco and liquor use. Despite the fact that smoking cigarettes causes a variety of other dreadful problems in the body, it also causes elevated cholesterol levels that starts a path to fatty deposits in the arterial blood vessels, thus making you a vital candidate for a heart attack.

There are heart health supplements in the marketplace to help to keep your heart working better, but it is not a replacement for keeping bad habits. You can accomplish lower cholesterol levels to become healthy by making rather simple lifestyle changes that can help improve the quality of your life.