Merry Christmas & Happy New Year

Essential Fatty Acids: Vital Nutrition for the Most Critical Functions of the Body

Fatty acids are natural components of fats and oils. Based on their chemical structure they can be differentiated into three groups: ‘saturated’, ‘mono-unsaturated’ and ‘poly-unsaturated’ fatty acids.

 

Saturated fatty acids are mainly found in animal foods, such as meat, lard, sausage, butter, cheese, palm kernel and coconut oil, which are used for frying.   

 

Most unsaturated fatty acids are of plant and fatty fish origin. Foods containing unsaturated fatty acids include avocado, nuts, vegetable oils (corn, soy and algal-oil), herring and salmon. 

 

Within the family of polyunsaturated fatty acids (PUFAs), there are two different groups: the ‘omega-3-fatty acids ‘and ‘omega-6-fatty acids’.

 

Meat products contain both saturated and unsaturated fats. 

 

Essential fatty acids (abbreviated as EFAs) are unsaturated fatty acids that are essential to human health, but cannot be manufactured in the body. There are three types of EFAs: arachnoidic acid, linoleic acid, and linolenic acid. While linoleic acid is obtained in the diet, it can be converted to both arachnoidic and linolenic acid. 

 

EFAs promote cardiovascular health, joint health, skin health, brain function and more. There are several different types of EFAs but omega-3, omega-6 and omega-9 are the most common. Omegas 3 and 6 are not produced by the body, so we have to get them from our diet.

 

For omega-3-fatty acids, their parent fatty acid is alpha-linolenic acid (ALA). The long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be synthesized from ALA, although conversion rates are very low, especially for DHA.

 

Meanwhile, the parent fatty acid of omega-6-fatty acids is linoleic acid (LA). The long-chain omega-6 fatty acid, arachidonic acid (AA), can be synthesized from LA.

 

It has been estimated that the ratio of omega-6 to omega-3 fatty acids in the typical Western diet is almost 10:1 due to increased use of vegetable oils rich in omega-6 fatty acids as well as reduced fish consumption.

 

Fish oil and flaxseed oil are the most popular way to supplement essential fatty acids. Fish oils are rich in omega-3s, specifically EPA and DHA. Krill oil is also a type of fish oil.

 

Flaxseed oil is made from pressing flax seeds and rich in omega-3 and omega-6 essential fatty acids.

 

Dietary fiber: Essential for a healthy diet

Dietary fiber is also known as roughage or bulk. Our body needs fiber. Fiber is a plant-based nutrient that resists digestive enzymes, and so it is not absorbed into the body. Instead, it keeps food moving efficiently throughout the body.

There are two types of fiber: soluble and insoluble.

Soluble fiber absorbs water from food, which slows down digestion. Slower digestion can be helpful for supporting healthy blood sugar and cholesterol levels already in the normal ranges.

Foods rich in soluble fiber include beans, brussels sprouts, pears, avocado, nuts, psyllium, oatmeal, flax seed, barley, dried peas, oranges, apples, carrots, cucumbers, celery, etc.

Soluble fiber forms a gel when mixed with fluid in the stomach, preventing rapid uptake of carbohydrates. It can also slow the uptake of dietary fats into the blood (absorption of fat-soluble vitamins A, D, E and K and essential omega-3 fatty acids). Excess fiber can bind to iron, zinc, calcium and magnesium and decrease their absorption when consumed at the same time as a meal.

Insoluble fiber (or called cellulose, lignins or hemicelluloses) accelerates the passage of waste and food. It does not absorb water or dissolve. Some foods high in insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit and root vegetable skins, cabbage, lettuce, bell peppers, outer husk of corn kernels, grapes, peas, etc.

Some foods contain both types of fiber.

The national fiber recommendations are 30 to 38 grams a day for men, 25 grams a day for women between 18 and 50 years old and 21 grams a day for women with age above 50.

The benefits of a high-fiber diet are:

• Helps with weight loss & healthy weight management
• Helps support healthy blood sugar levels already within the normal range
• Normalizes bowel movements & maintains bowel health
• Helps support healthy cholesterol levels already within the normal range
• Promotes heart health

Benefits of Psyllium Husk Fiber

Psyllium husk fiber comes from the seed of the Plantago ovata plant. Psyllium husk fiber is becoming increasingly popular as it can boost fiber intake so as to help maintain healthy digestion, healthy weight and a healthy heart.

Weight Loss

When combined with water, its spongy fibers form a kind of gel. In our stomach, this helps curb appetite by making us feel full.

For those weight naturally big appetites, psyllium, when taken about 30 minutes before meals with a full glass of water, can help feel fuller, faster, resulting in more normalized portions and a pattern that hopefully leads to a long-term healthy relationship with food.

This “gel” is also responsible for its natural digestive and GI benefits as it helps maintain regularity.

And it is also for anyone who does not get enough fiber from their daily diet,

Digestion & Regularity

As a bulk-forming fiber supplement, it soaks up water in our gut, which in turn helps maintain regularity and digestive health. Besides, psyllium can help soften stools.

Healthy Blood Sugar Maintenance

For those on low-carb or high-protein diets that restrict fiber intake (no cereals, grains, etc.), psyllium husk is the perfect fiber supplement or fiber replacement option. 

However,  psyllium husk does not get broken down into sugar. It only passes through our system, all the while helping maintain those healthy blood sugar levels and curbing our appetite.  That regularity, in turn, helps maintain healthy blood sugar and also ties into maintaining healthy cholesterol levels (those already within the normal range) simply through the action of keeping everything moving through our system. And healthy cholesterol levels, healthy blood sugar levels and a healthy diet all add up to  a healthy heart.

Gluten-Free Baking

Because forming a gel-like substance when combined with water and other liquids, psyllium fiber can transform dry, crumbly GF baked goods into delectably moist breads, buns and cakes.

Know more about Collagen, Gelatin and Collagen hydrolysate

Collagen is the primary protein in our connective tissue, skin and bones. It makes up 25-35% of the whole-body protein content. Lacking collagen can cause a wide range of problems when we age, from wrinkles to decreased joint elasticity.

Collagen is a potent source of amino acids. It provides 18 of the 20 amino acids our body needs to create protein. Collagen has many benefits:

• Helps maintain skin elasticity and can help prevent skin aging and roughness
• Promotes bone health
• Promotes joint health and mobility
• Supports strong, healthy hair
• Supports nail growth and strength
• Shortens exercise recovery

Unfortunately, we typically throw away the parts of food that contain collagen: the skin, tendons, membranes and other connective tissues in meat. So instead, to get collagen, we eat gelatin.

 

Gelatin is the cooked form of collagen and it is one of the best and most convenient ways to ingest the important amino acids in collagen.

 

Collagen hydrolysate (sometimes called hydrolyzed collagen) is simply gelatin that has been processed more intensively to break up the proteins into smaller bits. They have the same amino acid profiles and come from the same source, but react differently to liquids. Basically, gelatin only dissolves in hot water and causes liquids to gel while collagen hydrolysate dissolves in both hot and cold water. Because the proteins in collagen hydrolysate are smaller, some people may find it easier to digest.

 

Both gelatin and collagen hydrolysate provide the same benefits as collagen.

How to have young and healthy skin?

Our skin changes as we age. It loses firmness, radiance and suppleness. This is because elastin and collagen are the key components to keep skin looking youthful. Unfortunately, both of these components in our skin break down as we grow older and are exposed to the elements. Luckily, there are some foods that can help support production of elastin and collagen.

Red Veggies

Lycopene is crucial for protecting the skin from the damaging elements and supporting natural collagen production. Red vegetables such as peppers, beets and tomatoes have this powerful antioxidant.

Dark Green Leafy Veggies

Vegetables such as broccoli, spinach and kale are known for their skin-supporting properties. These leafy greens contain vitamin C, one of the most important vitamins for our skin. Vitamin C helps to stabilize the enzymes responsible for breaking down collagen while providing antioxidant protection against free radicals that also weaken collagen.

Oranges

Along with dark leafy greens, citrus fruit can further boost our vitamin C level. This vitamin also supports collagen production by working with lysine and proline (which are important amino acids in collagen) to convert to collagen. The fruit includes limes, lemons and grapefruits.

Carrots

Carrots and other orange veggies are rich in vitamin A, which can protect and repair collagen. Sweet potatoes are another great option for orange veggies. 

Nuts & Seeds

To help support natural collagen production within our body, we need protein. Egg whites and lean meats are great sources of protein. Nuts also give the body lysine.

Seeds and nuts are also an excellent source of vitamin E, another great antioxidant that will protect against free radicals.

Oysters

Oysters are one of the best natural sources of zinc. This essential element is known for its ability to help promote clearer, healthier and younger-looking skin. Not only that, but oysters are packed with vitamins and minerals that are great for overall health.

Garlic

Garlic is known for its wealth of health benefits. It makes a difference in our skin due to its sulfur content. Sulfur plays an important role in collagen production, which promotes healthier, younger-looking skin. Sulfur also helps to promote the production of new skin cells and support the removal of toxins to maintain a youthful glow.

Tea

Tea may help promote healthy collagen production. Green, bladderwrack  and pomegranate are all great options for skin-boosting teas, but white tea in particular offers the strongest benefits. White tea delivers superior protection against enzymes that destroy collage and elastin. This protection comes primarily from its phenolic acid content for maintaining healthy tissues. And of course, tea is loaded with antioxidants.

Fish

The high omega-3 fatty acid content in fish supports the fatty membranes around skin cells that are responsible for keeping them safe. Omega-3 fatty acids support levels of collagen and elastin as part of stronger skin cells. Tuna and salmon are great sources of this fatty acid.

No Sugar please

Sugar speeds up the aging process when it forms advanced glycation end products (AGEs), a molecule that can break down collagen and elastin.

Cancer signs and symptoms

Signs and symptoms are changes in our body which signal that something is not right in the body.

Treatment works best when cancer is found early – while it is still small and is less likely to have spread to other parts of the body. This often means a better chance for a cure. And so we should not ignore signs and symptoms in our body.

Signs and symptons of some cancers are as follows:

Colon cancer - Long-term constipation, diarrhea, or a change in the size of the stool. Moreover, blood in the stool (which can look like very dark or black stool) could also be a sign of colon or rectal cancer.

 

Lung cancer - a cough that does not go away, coughing up blood.

 

Cancer of the larynx (voice box) or thyroid gland - hoarseness.

 

Bladder or prostate cancer - pain when passing urine, blood in the urine, or a change in bladder function (such as needing to pass urine more or less often than usual).

 

Skin cancers - may bleed and look like sores that don’t heal.

 

Along with skin cancers, some other cancers can cause skin changes that can be seen. These signs and symptoms include:

• Darker looking skin (hyperpigmentation)
• Yellowish skin and eyes (jaundice)
• Reddened skin (erythema)
• Itching (pruritis)
• Excessive hair growth

The cancers that occur mostly in the breast, testicle, lymph nodes (glands) and the soft tissues of the body can also be felt through the skin. A lump or thickening may be an early or late sign of cancer especially if it has grown in size.

 

Any wart, mole, or freckle that changes color, size, or shape, or that loses its sharp border may be a melanoma.

 

Breast cancer - some show up as red or thickened skin rather than a lump. A bloody discharge from the nipple may also be a sign.

 

Cancer of the cervix or the endometrium (lining of the uterus) - can cause abnormal vaginal bleeding.

 

Oral cancer - A long-lasting sore in the mouth.

 

White patches inside the mouth and white spots on the tongue may be leukoplakia, which is a pre-cancerous area that’s caused by frequent irritation. If it’s not treated, leukoplakia can become mouth cancer. 

 

Cancers of the esophagus, stomach and pharynx (throat) - Indigestion or swallowing problems that don’t go away.

 

Sores on the penis or vagina may either be signs of infection or an early cancer. 

 

Pain may be an early symptom with some cancers like bone cancers or testicular cancer. A headache that does not go away or get better with treatment may be a symptom of a brain tumor. Back pain can be a symptom of cancer of the colon, rectum, or ovary. Most often, pain due to cancer means it has already spread (metastasized) from where it started.

 

A cancer may also cause symptoms like fever, extreme tiredness (fatigue) or weight loss. This may be because cancer cells use up much of the body’s energy supply, or they may release substances that change the way the body makes energy from food. 

 

For weight loss, most people with cancer will lose weight at some point. An unexplained weight loss of 10 pounds or more may be the first sign of cancer. This happens most often with cancers of the pancreas, stomach, esophagus (swallowing tube) or lung.

 

Fever is very common with cancer, but it more often happens after cancer has spread from where it started. Almost all people with cancer will have fever at some time, especially if the cancer or its treatment affects the immune system. Less often, fever may be an early sign of cancer, such as blood cancers like leukemia or lymphoma.

 

Fatigue may be an important symptom as cancer grows. But it may happen early in some cancers, like leukemia. Some colon or stomach cancers can cause blood loss that is not obvious. This is another way cancer can cause fatigue.

 

But sometimes cancer starts in places where it won’t cause any signs or symptoms until it has grown quite large. For example, cancers of the pancreas.

 

In addition, cancer cells may release substances into the bloodstream that cause symptoms that are not usually linked to cancer. For example, some cancers of the pancreas can release substances that cause blood clots in veins of the legs. Some lung cancers make hormone-like substances that raise blood calcium levels. This affects nerves and muscles, making the person feel weak and dizzy.

Benefits of Drinking Aloe Vera

Aloe vera (also known as the lily of the desert) has long been known as a soothing and calming remedy for the skin and overall wellness.

It delivers a variety of polysaccharides, vitamins, enzymes, minerals and other nutrients that support overall health and wellness. The polysaccharides support digestive system health and healthy pH levels in the stomach already within the normal range.

Drinking aloe vera juice has grown in popularity lately. It delivers a number of benefits, including support for:

• Digestive system
• Immune system
• Joints and muscles
• Overall wellness
• Skin and hair
• Healthy weight management

The aloe vera plant features juice and gel, both of which support skin and immune system health. Aloe vera juice comes from the outer parts of the leaf and is often consumed orally. When you break open the green leafy skin of the aloe vera plant, you will see the gel. It can be used topically to soothe and moisturize skin or ingested orally to promote overall wellness and support skin health.

 

Aloe vera also comes in capsules, tablets and more to help support healthy blood sugar and cholesterol levels already within the normal range.

 

Two to four ounces of aloe vera is generally recognized as safe to ingest on a daily basis.

 

Avoid products with aloe latex, aloin or aloe-emoin compounds.

 

If you are taking medications or supplements for digestive issues, talk to your doctor before ingesting aloe vera. Some people may be allergic to aloe vera, so test it on a small area first.

How to take calcium

Because calcium is associated with strong, healthy bones, many people choose to supplement it. There are numerous types of calcium supplements to choose from. But taking more calcium can overdo it. The recommended daily Intake of calcium is around 1,000 mg, and so unless your doctor recommends more there is not much of a reason to supplement beyond that.

In addition, calcium is best absorbed in smaller doses of 500 mg or less. Anything over 500 mg will not be absorbed well by the body and will simply be wasted. So, if you need to supplement 1,000 mg of elemental calcium a day, you will have to take 500 mg twice a day to for the best absorption.

Since calcium supplements can cause stomach discomfort for some people, many opt to take it at mealtimes to avoid difficulty.

In the meantime, if you are not getting enough other vitamins, minerals and trace minerals, you likely will not absorb calcium as well. For example, if you are deficient in vitamin D, you will only absorb 10% of your calcium instead of the average 30%. So, it is important to also make sure you are getting enough vitamin D, magnesium, and vitamin K along with calcium.

Besides supplements, there are many foods that contain calcium. Most well-known is dairy products. And leafy green vegetables have high amounts of calcium, too

Health benefits of some herbs and spices

Herbs and spices, just like other plants and roots, are an excellent way to boost our health. Some of these include the following:

Ginger

Ginger is packed with nutrients and health benefits. Ginger has amino acids, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and vitamins B1, B2, B3, B6 and C. In addition to those nutrients, ginger is a well-known traditional herbal remedy for mild and occasional digestive discomfort and indigestion. It helps protect the liver and stomach, promotes circulation, helps support joint health, and supposedly holds mild aphrodisiac properties.

Garlic

Garlic contains manganese, vitamins B6 and C and selenium. Studies show that garlic can help support the immune system. Garlic supplements are popular for promoting cardiovascular health. It is also high in antioxidants, which may have a supportive impact on blood pressure and cholesterol already within the normal range. Garlic is one of the jack-of-all-trades of cooking. It pairs well with most savory dishes.

Turmeric

Turmeric is the antioxidant king! It is a member of the ginger family and has been gaining popularity for its health benefits. The main active component of turmeric is curcumin, a potent antioxidant with powerful effects. Curcumin also acts as a mental booster, increasing brain function while working to delay age-related decreases in brain function. Turmeric helps support cardiovascular health, joint health, digestive health and mood. Turmeric is traditionally used in curries.

Black Pepper

Most notably, black pepper is great at facilitating good digestion by increasing hydrochloric acid secretion in the gut. Black pepper may also aid weight loss efforts since it assists the breakdown of fat cells. Many people supplement black pepper because it enhances bioavailability of other herbs and supplements, maximizing the benefits of taking vitamins and supplements. It is especially known to enhance the benefits of curcumin (found in turmeric), so try to use the two together whenever possible.

Cinnamon

Cinnamon is one of the most popular spices in the world (just behind pepper and mustard). This spice is well-loved for the warm, sweet flavors it lends to desserts and has numerous health benefits. It warms the body while naturally counteracting nausea. Cinnamon can also fight bad breath and aid circulation.

Mustard

Mustard seeds contain selenium and magnesium, two nutrients that can be difficult to find in the average diet and have powerful antioxidant properties. Mustard seeds also have good amounts of phosphorus, copper and manganese. Mustard is a member of the Brassica family, like broccoli and cabbage, and has phytonutrients that support overall wellness. Mustard seed is beneficial for gastrointestinal health.

Parsley

Parsley can help improve general wellness since it has such strong antioxidants and nutrients. It is a natural source of many vitamins and minerals, including vitamins A, K, C, B1 and B3, folate, iron, copper, fiber, zinc and much more. Parsley is known to benefit urinary tract, kidney and digestive health.

Why grilling and Why grill with coconut oil?

Coconut oil has a higher smoke point than olive oil. It is not only great for grilling, but also good for broiling, sautéing and stir frying. It is a more natural choice than vegetable oil, and it offers multiple health benefits.

Even though coconut oil and other alternatives have similar calorie and total fat content, coconut oil is high in medium-chain triglycerides that the body can metabolize quickly and use for energy.

In regard to grilling, there are health benefits to cooking your food on the grill versus on the stove or oven. 

Eat Less Fat

When you grill, you eat less fat because the excess drips off the grates. On the grill, the fat cooks off.  

Nutritionally Advantage

Vegetables retain more of their vitamins and minerals when they’re grilled. This is especially true with veggies that have a low water content. 

Wrapping in tin foil or just placing on top of your grill, cooking your veggies in this manner is nutritionally advantageous than boiling or frying. 

When you toss a slab of meat over the fire, it actually preserves more riboflavin and thiamine. Both of these nutrients play a vital role in a healthy diet, as well as have many health benefits associated with each of them. 

Because the grill locks in more moisture, you’ll be less inclined to reach for the butter or other condiments to jazz up your food. Not only does that means you eat fewer calories, but you put less unhealthy stuff in your body. 

However, some doctors said charcoal used during the grilling process can expose you and your food to cancer-causing chemicals. And so if you want to use charcoal to cook, it is recommended that you do not overcook the meat and keep it out of the smoke as much as possible. Some doctors recommend using a gas grill instead. In addition, marinating the meat, is believed to help eliminate these cancer-causing chemicals by up to 99%.

Can I take all the supplements together?

Take All together?

It depends. It depends on what you take, how much you take and why you are taking the supplements you have.

First of all, it is necessary to carefully read the directions on the labels.Some supplements react negatively with specific nutrients, so you need to have to space things out. For example, high doses of fish oil can react with certain herbs (including ginkgo), which can affect areas of the body, such as the cardiovascular system.

And it is not just supplement-to-supplement interactions to worry about—some also interact with prescription medicines. Calcium, for instance, can reduce the absorption of many medications.

Before or After Exercise?
You go to the gym for a reason, whether it's for weight loss, muscle building or general cardio fitness. If you take supplements specifically designed to support those efforts, it is important to know what to take and when.

For energy supplements like caffeine or green tea, try to take those about an hour before you begin exercise. Whey protein powders, shakes and other supplements that provide fuel for your muscles (creatine, BCAAs) can be taken about 15 minutes prior to exercise.

After workouts, you need to fuel those muscles once again. Whey protein, therefore, is great both pre- and post-workout. You could also consider adding a protein that digests more slowly to optimize your entire post-workout recovery.
 

High sugar foods

For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons (or 25 grams) of sugar per day. However, in each day, we have nearly 5x the recommended sugar intake. Some surprisingly high sugar foods are listed below.

1. Muffins

Muffins are often loaded with as many as 15 grams of sugar per serving. They seem like a quick, healthy breakfast or snack—especially the ones with fruit. But they are formulated for your sweet tooth.

2. Breakfast Bars/Granola Bars ?Protein Bars

What masquerades as a healthy breakfast item is really a front for added sugar and high fructose corn syrup. Granola bars can have up to 9 grams of sugar per bar, along with other unhealthy ingredients like enriched white flour. The same for the most popular protein bars.

3. Cereal 

Although we usually eat cereal for breakfast. cereal may contains over 10 grams of sugar. In fact, sugary cereals are practically nothing but sugar.

4. Store-Bought Spaghetti Sauce 

A jar of spaghetti sauce may contain up to 12 grams of added sugar per serving.

5. Salad Dressing (up to 10 grams of sugar)

The same for salad dressing. They make up for a lack of fat flavor by boosting sugar content. Try using balsamic vinegar, organic olive oil or a pinch of organic Italian seasoning instead.

6. Condiments  (over 10 grams of sugar)

Ketchup. BBQ sauce, mayonnaise, ranch dips, etc (except regular yellow mustard), are all loaded with sugar.

7. Fruit Juice & Flavored Teas  (up to 36 grams of sugar)

Fruit juice sounds healthy but it contains fructose. And tea is great if you do not add flavor (i.e. sugar).

8. Energy Drinks (up to 54 grams of sugar)

Energy drinks rely heavily on caffeine to make good on their promise and they are also loaded up with sugar.

9. Milk 

Processed milk is one of the leading sources of hidden sugar, containing a whopping 12 grams per serving. If you eat a healthy diet that includes fresh veggies, you are getting all the calcium your body needs without drinking milk.

10. Bread (up to 3 grams of sugar per slice)

Store-bought bread is loaded not only with added sugar, but unhealthy preservatives.

 

   11.    Yogurt (up to 20 grams of sugar) 

 

If you are a yogurt lover, stick with the plain Greek yogurt. Plain Greek yogurt is a good source of protein and calcium, but all those fruit-flavored options can feature as many as 20 extra grams of unnecessary sugar.

 

   12.    Canned Soup (up to 15 grams of sugar)

 

Canned soup contains up to 15 grams of added sugar each serving.