Health n Wellness Solutions

Body Mass Index

drmutell — Mon, 13 Feb 2012 15:06:12 +0000

Body mass index is the ratio between weight and height. It is a number used by many health care professionals to help determine whether a person is overweight and therefore at risk of developing various disease. The body mass index number correlates somewhat with body fat. Since it is a measurement that many are familiar with, we included it here. The gold standard remains body composition. If in general body mass index is high, a person may have increased risk of developing heart disease, high blood pressure, diabetes or other diseases. The body mass index number is not relevant in women who are pregnant, children and frail elderly individuals.

19 to 24 : Minimal health risk

25 to 26 : Low health risk

27 to 29 : Moderate health risk

30 to 34 : High health risk

35 to 39 : Very high health risk

40 plus: Extremely high health risks

BMI kg/m²	19	20	21	22	23	24	25	26	27	28	29	30	35	40
Height (in.)	Weight (lb.)
58	91	96	100	105	110	115	119	124	129	134	138	143	167	191
59	94	99	104	109	114	119	124	128	133	138	143	148	173	198
60	97	102	107	112	118	123	128	133	138	143	148	153	179	204
61	100	106	111	116	122	127	132	137	143	148	153	158	185	211
62	104	109	115	120	126	131	136	142	147	153	158	164	191	218
63	107	113	118	124	130	135	141	146	152	158	163	169	197	225
64	110	116	122	128	134	140	145	151	157	163	169	174	204	232
65	114	120	126	132	138	144	150	156	162	168	174	180	210	240
66	118	124	130	136	142	148	155	161	167	173	179	186	216	247
67	121	127	134	140	146	153	159	166	172	178	185	191	223	255
68	125	131	138	144	151	158	164	171	177	184	190	197	230	262
69	128	135	142	149	155	162	169	176	182	189	196	203	236	270
70	132	139	146	153	160	167	174	181	188	195	202	207	243	278
71	136	143	150	157	165	172	179	186	193	200	208	215	250	286
72	140	147	154	162	169	177	184	191	199	206	213	221	258	294
73	144	151	159	166	174	182	189	197	204	212	219	227	265	302
74	148	155	163	171	179	186	194	202	210	218	225	233	272	311
75	152	160	168	176	184	192	200	208	216	224	232	240	279	319
76	156	164	172	180	189	197	205	213	221	230	238	246	287	328

Body mass index

Carbohydrate Content of Fruits and Vegetables

drmutell — Mon, 23 Jan 2012 16:23:50 +0000

If you are trying to lose extra fat pounds, stick to the 3% and 6% fruits and vegetables. For everyone, the 3% and 6% selections should make up the majority of your daily choices. Always limit the 15% and 20% varieties to maintain good body weight and blood sugar diet. Anyone with diabetes needs to avoid the 15% and 20% foods except for an occasional treat.

———————————- Vegetables —————————————

3 Percent: Asparagus, bean sprouts, beet greens, broccoli, cabbage, cauliflower, celery, swiss chard, cucumber, endive, lettuce, mustard greens, radishes, spinach, watercress

6 Percent: String beans, beets, brussel sprouts, chives, collards, dandelion greens, eggplant, kale, leeks, okra, onions, parsley, red peppers, turnips

15 Percent: Artichokes, parsnips, green peas, zucchini, yellow squash, carrots

20 Percent: Dried beans, lima beans, corn, white potato

25 Percent: Sweet potato, yams, acorn squash, butternut squash, spaghetti squash

————————————- Fruits ——————————————-

3 Percent: Cantaloupe, strawberries, watermelon, melons

6 Percent: Fresh apricots, blackberries, cranberries, grapefruit, guava, melons, lemons, limes, oranges, papayas, peaches, plums, raspberries, tangerines

15 Percent: Apples, blueberries, cherries, grapes, mangoes, pears, fresh pineapple, pomegranates

20 Percent: Bananas, figs, prunes, all dried fruit

Those on a lower carbohydrate program may generally choose:

All of the 3% and 6% vegetable selections that you wish, the 15% to 25% vegetables in limited quantities and only one type at each meal. They are nutritious and should generally be included in your diet unless your Wellness Consultant has told you otherwise. Fruits should be eaten separately from other foods and in the morning is best. Limited quantities of the 3% or 6% fruits daily, small amount at any one time (1 cup), watching citrus and melons for intolerance. The 15% to 20% fruits may be selected but only in small portions at any given time (example: ½ banana, 1 small apple, 3 prunes).

Eat a large variety, including many different types, but rotate them as much as possible. Avoid eating the same foods day after day.

* MOVE WELL * EAT WELL * THINK WELL *

Snacks for a busy lifestyle

drmutell — Mon, 16 Jan 2012 17:56:37 +0000

I realize that we do not always have the time to sit and eat our meals in a calm, quiet atmosphere, so here are some tips on what to carry with you, prepare quickly or to make in advance for those moments when hunger strikes and meal preparation time is limited.

• Fresh fruit is always an easy thing to have on hand in your kitchen, desk drawer or car.

• Your favorite seeds and nuts are also simple to keep in a bag – however – assure their freshness before your purchase them (preferably pumpkin, sunflower, sesame seeds or almonds).

• A small amount of a healthy organic granola. There are many varieties to choose from.

• Rick cakes, oat cakes, rye crackers with a variety of toppings like: avocado, almond butter or other nut and seed butter, alfalfa sprouts, cucumber slices, small amount of good cheese. Be very careful not to eat too many rick cakes, crackers, etc. due to high carbohydrate content.

• Fresh vegetable sticks like carrots, celery, zucchini, cherry tomatoes, broccoli, cucumber, cauliflower, etc with tahini (ground sesame seeds), hummus or almond butter.

• Chickpea crunches or soy bean nuts. Soak and cook legumes, spread on a cookie sheet, brush with sesame oil or butter and sprinkle with natural seasonings, sea salt and herbs. Bake for 45 minutes at 350 degrees.

• If a blender is handy, have a smoothie (see smoothie recipe).

• I can recommend some excellent meal replacement drinks. Just mix with cold water in a blender cup and enjoy.

* MOVE WELL * EAT WELL * THINK WELL *

Better Beverages

drmutell — Mon, 09 Jan 2012 22:35:03 +0000

Try not to get caught in the trap of thinking that the only beverages available to you are those which you see on TV or hear about on the radio. Don’t believe for one second that “Coke adds life” or that you need a vitamin water, energy drink, sports drink or that you can obtain your daily need for fruits and vegetables in some type of drink – you can’t. Also, “fruit” juice for you or your child should be a rare treat; not a daily drink.
Pure Water:

Is always an important beverage in anyone’s daily diet. You should try to drink 4 or moreglasses of contaminant-free water each day depending on your body size and how much you sweat.
Green Tea:

Is a wonder drink – you are encouraged to drink this daily.
Herbal Tea:

Many types and flavors are available such as apricot, strawberry, cherry, black currant, lemon, mint, chamomile, etc. Be sure to purchase teas that are caffeine free. Left over herbal teas can be made into ice cubes or enjoyed chilled with a little lemon juice. When enjoying herbal tea, use different teas during the week. Minimally sweeten your tea and always avoid any and all artificial sweeteners.
Lemon Juice and Water:

In a cup of hot or cold water, use 1/8 teaspoon of ground ginger and 1 teaspoon of lemon juice (if you prefer a stronger taste then add more lemon juice and ginger). If this beverage upsets your stomach at all or produces a burning sensation, this is often a sign of unresolved upper GI inflammation. Contact your Nutritional Counselor for advice on this. This drink is great if you have a cold or the flu.
Coffee:

Most people have the impression that coffee may be unhealthy. This is not true and some studies have shown a positive health benefit from moderate coffee consumption – 1-2 cups in the morning is fine. Try to avoid afternoon or evening consumption. The “need” for coffee at these times is an indication of poor blood sugar balance. Always use minimal sweeteners and always avoid any and all artificial sweeteners and any coffee creamer substitutes. Use real milk or cream if needed, avoid adding any flavorings and avoid all of those coffee drinks (some can contain over 300 calories).
Pure Fruit Juice:

Varieties of fruit juices such as apricot, raspberry, guava, strawberry, lemonade, pear, apple and grapefruit and many others are available for those occasions when you don’t have the time or opportunity to make them fresh. For a refreshing change, add some fruit juice to your herbal tea with a squeeze of lemon. Just remember that fruit juices are high in simple sugars and are thus best limited to the “treat” category. Diluting fruit juice using equal parts of spring water is always a good idea. Remember, fresh fruits and their juices, especially when in season, are always preferred over canned, bottled or frozen.
Spritzers:

You can make these at home with fresh fruit juice and sparkling mineral water. Bottled or canned spritzers come in a variety of flavors. Just be sure there are no added sugars or artificial flavors or preservatives.
Juicing:

If you have a juicer, you can utilize this and make your own fruit and vegetable juices. Remember that it is always better to “eat” the whole vegetable or fruit than to just drink the juice. Also, if you are trying to lose weight, juices are not a good choice until your weight or blood sugar balance is improved.
Alcohol:

It is a myth that alcohol is not a good choice and if you want to be healthy, you need to avoid alcohol. If you choose to drink alcohol (personal preference), a glass of wine or beer will not be a problem for most people. There are studies indicting some possible health benefits from 1-2 drinks on occasion. Of course, if you are pregnant or have any other health condition that makes alcohol contraindicated, abstain.
Always make pure water 90-95% of all the liquid you drink to ensure your best health. If you want a powerful, anti-aging miracle – drink more water and only water.

Possible Symptoms of Food Allergies or Food Intolerance

drmutell — Tue, 27 Dec 2011 22:16:14 +0000

Adverse reactions to foods or beverages can be as subtle as a runny nose or as dramatic as severe depression. If you experience any of the following symptoms, you may have a food allergy / intolerance:

• rapid pulse after eating

• gas and bloating

• abdominal discomfort

• constipation

• diarrhea

• skin rashes, eczema, etc.

• tired after eating

• mood swings

• swelling of body features

• headaches

• irritability, nervousness, depression

• sneezing, runny nose, nasal congestion

• upper respiratory congestion

• recurring ‘colds’

• hot flashes

• miscellaneous aches and pains for no apparent reason

• if you have severe cravings for any type of food, you may be addicted to the food contributing to your condition.

If you are experiencing any of the above signs or symptoms, be sure to bring this to your Wellness Consultant’s attention so that he may explain to you the steps involved in identifying and rectifying these challenges.

* MOVE WELL * EAT WELL * THINK WELL *

The Wonderful World of Veggies…

drmutell — Tue, 27 Dec 2011 22:11:55 +0000

Introduction:

Vegetables are various plants that are an essential part of our diet. They contribute a significant amount of vitamins and minerals, fiber and phytonutrients (essential plant compounds necessary for optimal health) to our daily diet. Vegetables are the most important source of food today and are grown in all the corners of the earth.

An important consideration here is whether any potentially toxic chemicals (insecticides, pesticides and herbicides) have been used in their growth cycle. Thus where and whenever possible, look for organically grown and certified produce. G.M.O. (genetically modified organism) is a threat to our health that has not been fully realized yet. Do your best to avoid GMO foods. Soy is a common GMO food so always only by non-GMO soy and other vegetables. For instance – there is a growing number of plant foods being “altered” to be “round-up” (a toxic herbicide) resistant. That means that crops can be heavily contaminated with this toxic chemical. Also, the science community has no idea how these genetically modified plants will react with our biology.

On the other hand, the amount of chemical residues in vegetables, fruits, grains or any other plant food is relatively small when compared to those found in animal based foods (as they are higher in the food chain). Please do not avoid eating plant and vegetable foods when organic is not available as they still are your healthiest choices.

Variety:

There are over 400 species and varieties of vegetables on this planet ! Even with all this variety, most people eat the same few relatively boring ones day after day. Let those few boring veggies be a part of your past – be adventurous and buy a variety of different and unusual vegetables from your farmer’s market or grocery store today and continue to achieve superior health for you and your family.

As a part of your diet, steam and eat as many of the different types of high water content, low-carbohydrate vegetables listed below:

Asparagus Celery Bamboo shoots

Dandelion greens Swiss chard Watercress

Zucchini Beet tops Green and yellow beans

Artichoke Snow peas Kale

Seaweed, kelp Spinach Red leaf chicory

Okra Endive Parsley

Observe your response to the following vegetables extra closely as they may produce excess gas or GI irritation:

Broccoli Brussel sprouts Cabbage

Red, green, yellow peppers Cauliflower Kohlrabi

Broccoflower Nappa cabbage Bok choy

Chives Leeks Onions

Note: Once your nutritional consultant has given you the go ahead, you may proceed to introduce the above vegetables in their raw form, observing closely for any intolerance or difficulty in digesting them.

Preparation:

The only preparation required for most vegetables is proper washing. There are of course some vegetables which are easier to digest and more palatable when lightly steamed, baked or broiled. Even just warming the vegetables helps some people to digest them more readily.

There is no reason for cooking vegetables beyond the “crisp” stage and doing so results in substantial loss of valuable nutrients. Even those who can not chew properly are better off blending most vegetables while either raw or crisp to the texture which they can handle, in preference to overcooking them to that texture. Those who are able to chew their foods properly are urged to do so. Chew all foods, for that matter, to a liquid. Remember that we are not what we eat – we are what we absorb. Improper digestion of foods in our digestive system has in fact been linked to many common ailments.

Cooking of the more starchy vegetables such as potatoes, yams, turnips, beets and squash, serves to reduce the more complex molecules of starch into their more digestible forms.

Cooking of the cabbage family (savory cabbage, brussel sprouts, kale, cauliflower, Chinese cabbage, black radish and white turnip) often improves their tolerance by those who find them gas producing and thus uncomfortable to consume.

It should also be pointed out that many confuse the irritation experienced after eating certain raw vegetables as an allergy to these, when it is actually a sign of an inflamed upper gastrointestinal tract. This is a simple distinction for your nutritional consultant, who is trained to differentiate such conditions, although this can be rather confusing to most. Be certain to talk over any apparent vegetable intolerances with your consultant as you do not want to let an inflamed digestive tract go unattended or to limit your vegetable choices unnecessarily.

Place your vegetables in your steaming basket and cover the bottom of the pot with enough water so that it does not boil dry but not enough to cover any of your vegetables in the basket when in a boil. The larger, thicker and harder the vegetable pieces, the longer it will take you to steam them. Just check them with a fork periodically to make sure that you catch them still crunchy, full of color and nutrition. This will usually take only minutes.

A key area in healthier food preparation is learning to cook without oils, as the heat in the presence of light and oxygen denatures most oils very rapidly, leading to the formation of potentially toxic by-products. The exceptions are sesame oil (an oil which remains stable even at high temperatures) and olive oil (an oil which is less than sesame oil and should be only used with moderate heat). Another stable oil is peanut – however for other health reasons, it is not recommended for use with any frequency. You may still enjoy the delightful flavor of the other less stable oils by preparing any of the delicious dressings found in the article on ‘Healthy Dressings”.

It is important to increase and eat as many vegetables as possible. So you can also sauté, grill, roast vegetables or use them in a stir-fry. Just get them and eat them. This is one thing you can do that will dramatically improve every aspect of your health.

* MOVE WELL * EAT WELL * THINK WELL *

Having Stomach Problems?

drmutell — Tue, 27 Dec 2011 22:03:09 +0000

If you suffer from chronic stomach problems, indigestion, heartburn, GERDS, sour stomach, bloating, etc., understand these simple truths to take the stress off your tummy.

First – a brief explanation of what a stomach does and how it works:

The primary function of the stomach is to set up the digestion process to allow the small intestines to complete digestion, allow for proper absorption of nutrients and set up the large intestines (bowel) for proper elimination of waste.

The stomach does this by secreting digestive juices which contains enzymes and acids necessary to breakdown complex foods and release nutrients, such as amino acids, fatty acids, vitamins and minerals. Consider that a piece of chicken (muscle) is made of molecules called amino acids – these amino acids are the same molecules that make up your muscles. So your body has to be able to take that chicken and break it down to molecules so your body can absorb these molecules and use them to keep you alive. This is true of everything you eat. Your stomach and its proper ability to help do this miracle is a vital function of your health.

So, if your stomach is having problems, then your whole body is having problems. And if you take over-the-counter drugs or prescribed drugs for stomach problems and are not addressing the cause of the problem, then all of digestion and elimination is compromised and all of your health will suffer. Taking medications to cover up stomach problems have been linked to increased risk for osteoporosis, lower GI infections, constipation or diarrhea, stomach cancer and nutrient deficiency conditions.

The cause of stomach problems is never too much acid. That’s right – it’s never too much acid. The problem is too little acid. If your stomach can’t make enough acid to digest your food then your food just sits in your stomach. As it sits in your stomach, it starts to rot, it is warm and moist and full of bacteria that came in with the meal. It’s like leaving your dinner out on the patio table in the heat and humidity of the summer for an hour or more. Would you eat that? So as this food rots and ferments in a stomach incapable of doing its job (making too little acid), it starts to product organic acids, gas and all the symptoms you could be experiencing. The result is that you have indigestion and your food can’t feed your properly.

If the food in your stomach does not reach a pH with enough acid, then it sits in your stomach. If your food is properly acidified, it signals the body that proper stomach digestion has been achieved and the rest of digestion, absorption and elimination can be achieved. So this acid food mass empties into the upper small intestines and the pancreas, the gallbladder and intestines release the additional necessary factors to complete digestion and allows your food to nourish you and your body to effectively remove waste. Don’t count on long term medications to cover-up symptoms and put your entire body at risk.

Don’t put your future health at risk… You can cure your stomach problems…

Get the answers, take action and be healthy !

Eat Well – Move Well – Think Well

Valuable Healthy Tips

drmutell — Wed, 16 Nov 2011 21:14:10 +0000

• Eat at least one large serving of green leafy vegetables and one serving of orange or yellow vegetables each day. Raw is preferred if there is no irritation in the digestive tract.

• Read all packaged food labels – avoid artificial colorings, additives, nitrates, phosphates, aluminum, hydrogenated oils, EDTA, BHA and MSG (often disguised under the label of ‘hydrolyzed’ vegetable protein).

• Avoid the use of ground or processed meats including luncheon meats, wieners and sausages. Fresh ground meat is fine if eaten the day it is ground. When fats are exposed to oxygen, especially in the presence of heat, peroxidation takes place creating free radicals which may damage body vessels and other tissues when ingested.

• Purchase free-range eggs and poultry. Concern has been expressed over the nutritional value of chickens raised in less than humane conditions under artificial lighting, are often on medication and have deficient diets.

• Freezing is the best method of preserving foods. Many vegetables will keep ok without blanching.

• Avoid all fast foods that are deep fried (including chicken). The oils they use for deep frying are hydrogenated (altered).

• If you want to use sweeteners – use unpasteurized honey, pure maple syrup, barley malts or unsulphured blackstrap molasses.

• Stir-fry in a very stable heat resistant oil (sesame, olive and occasionally peanut) only.

• All veggies in the cabbage family should be lightly steamed rather than eaten raw in order to destroy an enzyme which interferes with digestion in some people.

• Your body can not dissolve the husk on flax and sesame seeds. Because they are also too small to chew, you need to grind the seeds in a coffee grinder to break the husk so you receive all the nutrients. Sprinkle them on your vegetables, grains, pastas, legumes, salads, smoothies, etc.

• If your bowels are sluggish, add 2 tablespoons of whole ground flax seeds or oat bran to your daily diet (in divided doses). You can add the ground seeds to 8 ounces of water or sprinkle them as noted above. Eat more fruits and vegetables and increase your pure filtered water intake between meals as much as possible.

• For snacking on the road, take granola (look for organic varieties), pumpkin and sunflower seeds and nuts.

• Never cook with flax seed oil; only use it cold. Although flax seed oil is very unstable, it is rich in protein, minerals, valuable essential and the rare alpha-linolenic acid (omega-3 precursor).

• Store your grains in air tight containers and keep them in the refrigerator to preserve their freshness. Before cooking, bring the grains to room temperature.

• When cooking legumes from scratch, soak them for 24 hours on the counter or 48 hours in the refrigerator to remove any of the gas-producing starches.

• Properly wash your fruits, vegetables, grains and legumes to remove most of the chemicals (herbicides, pesticides, insecticides, fungicides, waxes, dirt, dust and preserving chemicals) from their surface.

• Be sure to add herbs and spices to your food. They add valuable nutrition and enhance flavor. Try to use fresh whenever possible instead of dried.

• The only beverage which we need is contaminant-free water. When traveling, always carry purified or spring water. You never know when you will become thirsty.

• If you have an upset stomach or feel nauseated, place grated ginger root (1 teaspoon) and fresh lemon juice in some hot water and drink it. This will help to settle your stomach down.

• The best oils for baking are sesame, safflower, sunflower or olive.

• Salt should be unrefined, sea or rock salt.

• Always microwave food in glass or in microwave safe ceramics. Never use plastic.

• The best choice for cookware is stainless and glass. They do not corrode nor affect the flavors or colors of food. They do not leach any quantity of potentially toxic metals or hydrocarbons into your food.

• When doing your relaxation exercises, simply focus on the rhythm of your breathing and the feedback from your various body parts as you consecutively contact and relax each of them. You will not totally relax if you are concentration on the day’s events.

• Warm up your body by doing a light jog or bicycle for 3-5 minutes before stretching to increase muscle temperature and blood flow.

• If stretching is done on a regular basis, it develops and maintains flexibility and the ability to move a particular joint through its normal range of motion. This greater ease of motion may help prevent injury, minimize muscle soreness and could possibly improve athletic ability.

• If you take vitamins or supplements, always make sure you are getting real nutrition and not chemicals. Review the article on “Do You Take Vitamin Supplements?”

• If you have any chronic muscle, nerve or joint injuries and you haven’t consulted a Doctor of Chiropractic, do so today. Don’t believe anyone (even another doctor) who tells you that Chiropractic can’t help. Only a Chiropractor can tell you this. I have witnessed miracles in my office for people who “tried everything” before coming to my office for treatment.

• Proper diet and physical activity always works. They never fail and without them, you cannot be healthy. Always include this in any treatment plan for any condition. Consult a Wellness Consultant to get the best advice.

* MOVE WELL * EAT WELL * THINK WELL *

Safe Stretching

drmutell — Mon, 07 Nov 2011 01:33:43 +0000

How does a stretch help your overall physical fitness?

If stretching is done on a regular basis, it develops and maintains flexibility. Flexibility, or the ability to move a particular joint through its normal range of motion, allows muscles to move freely without tightness or discomfort. This greater ease of motion may help prevent injury, minimize muscle soreness and could possible improve athletic performance.

Flexibility is highly specific. That is, the range of motion needed to safely perform particular movements varies from joint to joint and from one activity to another. An example would be a swimmer that would require good upper body flexibility while a runner would focus more on lower body flexibility. Non-athletic example: “Upper Back and Neck Stretches”.

Flexibility is highly individual. Please keep in mind that everyone has varying degrees of flexibility and avoid comparing yourself with your more limber friends. Listen to your own body and stretch within your own limits. Keep movements slow and controlled and never stretch to the point of pain. If a stretch is painful, you may want to consult a chiropractor to be evaluated as this may indicate a problem such as arthritis.

Careless stretching or bouncing movements can actually result in muscle tears and damage. Such movements activate the “Stretch Reflex” in which muscles tighten or contract to protect themselves from overstretching. Although some controversy exists concerning the length of time a stretch should be held, most Health Coaches recommend holding a given position from 10-30 seconds or even longer.

The proper stretching method. With each position, concentrate on relaxing the muscles before progressing into a stretch. Avoid locking the joints (such as the knees during sitting stretches) to prevent excessive tissue stress. Each position should be held at the point of tension (not pain) along the longitudinal line of the muscle. Don’t hold your breath. Exhale as you go into the stretch while concentrating on relaxing the muscles. Hold the stretch while lightly inhaling for 5 seconds then exhale as you go deeper into the stretch. Continue this cycle until you have reached a maximal, comfortable point of tension. Then slowly ascend out of the stretch while slowly inhaling. Continue onto the next stretch.

The Golden Rules of Stretching

Warm up the body by doing a light jog or bicycle for 3-5 minutes before stretching to increase muscle temperature and blood flow.
Never stretch or strain to the point of pain. Progress gradually into deep stretch positions.
Don’t bounce! Instead, stretch to a point of tension and hold for 10-30 seconds before progressing.
Hold deep stretch positions when muscles are at their warmest (after some activity) to allow a fuller range of motion without stress.
Breathe slowly and deeply. Try to relax into the stretch.
Allow a longer warm up for strenuous activities or those to be performed in cooler temperatures.
Facilitate upcoming activity by incorporating the major muscle groups involved.

NOTE: Yoga and Pilates incorporate flexibility through the joints and muscles full normal range of motion and are excellent activities. Contact the office for a referral to a Yoga or Pilates instructor.

Why You Need These Essential Fats

drmutell — Wed, 26 Oct 2011 19:50:08 +0000

Food Sources of Essential Fats

The most important natural fats and oils in human nutrition and health are the fatty acids: Linoleic acid (LA) and alpha-linoleic acid (LNA). These are Omega 6 and Omega 3 oils. Both LA and LNA are known as essential fatty acids. This means that the human body has to acquire them by eating foods that have these fats or take them via supplements , as it cannot make them. Sources of essential fats:

1. Flax Seed oil (A rich source of LNA)

You can make a healthy dressing and top your vegetables, grains, lentils and legumes with it. Just use it in place of olive oil. You may mix it into your hot foods (ie: cereal, pasta, potatoes, etc), but never cook with it. If you do not like the taste of flax oil on your food then you can add the fresh ground seeds as suggested below. Do not use flax seed oil supplements – they are a waste of time and money. Using flax seed oil in place of olive oil is a good practice. Taking supplements with flax seed oil is not. Flax seed oil is available in health food stores and some supermarkets – only buy it if it is organic and is refrigerated in a dark-colored bottle. Always check the expiration date.

2. Flax and Sesame seeds: (combine to provide both Omega3 and Omega 6)

Grind your seeds and sprinkle them on top of your foods. Use a coffee or spice grinder (do not use the same one you use for coffee). Sesame and flax seeds are so small that you cannot chew them enough to break the husks and your digestive system cannot dissolve the husks. They must be ground in order to maximize their breakdown and proper absorption. 1-2 tablespoons of either fresh ground flax or sesame seeds daily is recommended. Note: Sesame seeds are an excellent source of calcium as well. You can add them to smoothies and you can also mix them into nut butters – such as natural peanut butter (the unnatural ones are full of high fructose corn syrup which is very bad for you), almond butter, cashew butter and sunflower seed butter. Note: Ground flax seeds are a great source of additional fiber and other nutrients shown to reduce risk to some cancers and for proper hormone balance.

3. Sunflower and Pumpkin Seeds and Walnuts:

Top any of your foods with them or have them alone as a snack. Sunflower seeds are uniquely rich in calcium and linoleic acid (Omega 6 precursor). Buying walnuts in the shell and cracking them just before you eat them preserves their freshness. If this is too much fuss, then at least buy the whole walnuts instead of chopped and keep them in your freezer. Pumpkin seeds are rich in zinc, anti-parasitic enzymes and the omega 3 precursor alpha-linolenic acid. Research shows that these nuts and seeds have major and multiple health enhancing benefits. You can also add some walnuts to blend into your smoothie.

4. Fresh Cold Water Fish and Shellfish:

Fish like salmon, mackerel, rainbow trout, sardines, tuna and eel contain large quantities of one of the essential fatty acids, omega 3. Shellfish contain both essential fatty acids but in smaller quantities. Wild caught varieties have higher concentrations of these oils, due to getting their natural diet. Try to eat fish 1-2 times per week.

5. Omega 3 EFA is most commonly known as fish oil, krill oil or cod liver oil.

It is the fat most deficient in the average person’s diet. This oil is essential to health. That means that without it you would die. Most people get some but not enough; therefore they are just sick as a result of being deficient in this oil. The only way to ensure that you have a daily supply of this vital nutrient is to take a good quality fish oil supplement. 1000 to 2000 mg of a fish oil that has EPA and DHA is a typical dose. If you want more info about Omega 3 EFA, check out this website: nordicnaturals.com.

EFA’s are essential in helping to prevent:

* Heart disease * Arthritis * Inflammation
* Depression * Asthma * Attention-focus-cognition
* Dementia * Diabetes * Weight gain
* Dry eye syndrome * Vision problems * Prostate problems
* Colon problems * Osteoporosis * Early death
These oils are called essential because without them a person cannot survive.
They help directly and indirectly with every system in the body.
Make sure you get yours.

Contact my office for recommendations on excellent quality essential fatty acid supplements.

Eat Well – Move Well – Think Well