When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental – rather than beneficial – to their health.
The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet – without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.
Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.
Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.
As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).
The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.
Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.
Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.
In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.
Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.
Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.
Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.
Are you looking for something low carb? We highly suggest cabbage rolls and even though there are a lot of different versions these are low carb, delicious and easy to make.
Enjoy them with some sour cream. They’re really an entire meal, but if you want to fix a side dish we suggest a salad. You can also mix this up by serving the cooked filling (just sauté it all in pan) with raw cabbage leaves to wrap the fillings right at the table, or you can cook it and serve hot like we’ve made them.
** Many times we go through the refrigerator and use whatever vegetables we have on hand**
2 lbs Ground Meat (pork, turkey, chicken, beef, or tofu)
1/2 Cup Onion, chopped
2 Cloves Garlic, minced
2 Large Eggs, lightly beaten
3 TBS, Sugar Free Chili Sauce
1/2 TSP Sea Salt
1/4 TSP Black Cracked Pepper
1/4 Cup Oats
handful of mushrooms
2 TBS Coconut Oil
1/2 Cup Red Onion, Chopped
1 Clove Garlic, minced
1 28 oz Box Pomi Peeled Tomatoes
1 Cup Pomi Tomato Sauce
2 Carrots Shredded
Cook the sauce first, sauté the onion, carrots and garlic in the coconut oil. Cook until the onions are caramelized adding more oil if the pan gets dry. Add in the Pomi tomatoes and tomato sauce, stir and cover pot. Simmer gently for about 45 minutes on low.
Once sauce is simmering, in a large skillet prepare the filling. Put all ingredients into a large bowl and mix well. It’s like making meatloaf, so you’ll need to put your hand in there and get dirty. Set aside the filling.
Prepare the cabbage. Remove the cabbage core and place entire head of cabbage into a pot of boiling water for 10 minutes. Plunge into ice water. Remove the leaves that are softened carefully setting aside, repeated boiling process until all the leaves are captured. Cut out the large stiff veins of the cabbage. Set prepared leaves in a strainer while waiting to prepare wraps.
Now, with the cabbage leaves separated simply put some filling in each and roll up. Forming wraps or rolls as you go, placing seam side down in a buttered glass baking dish. Pour sauce over all, cover pan with foil, bake in a 350 degree oven for about 45 minutes.
You can also make a cold version with deli meat and coleslaw.
You've put in the hard work all week...raising kids and working out and it is time for a little 'me time'. Instead of reaching for that sugary margarita and kissing all your hard work away try a lighter version.
Fitish Moms has compiled a list of skinny summer cocktails you deserve. Say good-bye to the guilt!
Find the list of 8 Skinny Summer Cocktails you deserve
We can all agree that as busy moms it is hard to find time to exercise even though we all know the benefits of regular exercise – boosting energy levels, improving brain power, and elevating your mood, just to name a few. Fitting in exercise is actually easier than you may think and you can even include your kids so you have no more excuses!
Check out these 6 EASY WAYS TO BURN 100 CALORIES (WITH THE KIDS)!
Climb the Stairs
Simply going up and down the stairs in your house for 10 minutes will burn 100 calories. You know the hundreds of things that get left downstairs when they really belong upstairs? It might make sense from a time management point of view to wait and take the items upstairs all at once. Instead, take things upstairs as you find them and you will burn those calories before you know it.
TODDLER TIP: Have your child stand at the top of the stairs collecting items as you bring them up the stairs. See if they can carry the item to the correct room before you get upstairs with the next item. Toddlers love races.
Rearrange the Living Room
There’s something about changing up your living space that can revitalize you and change your whole perspective on things. Moving the living room furniture can burn 100 calories in just 15 minutes. Scared to find what’s been hiding under your couch? Vacuum for 20 minutes and you will burn another 100 calories.
TODDLER TIP: Enlist your child as a navigator and let them ride on the furniture as you move it. It’s like a ride at the amusement park to them; to you it’s a way to keep them from underfoot.
Go for a Walk
Get out of the house and go for a walk. In addition to burning 100 calories during a 30 minute walk, you will also replenish valuable Vitamin D stores if you walk on a sunny day. Statistics show that 80% of Americans are severely deficient in Vitamin D. When you get sun exposure 2 to 3 times a week, you can reduce your chance of contracting a serious disease like cancer or Type II Diabetes by 50 – 80%.
TODDLER TIP: Include a fun activity for your child at the midway point in your walk and they will be asking you daily to take a walk with them.
Wash your Car
You know you love the look of a clean and shiny vehicle. Spend time washing your car and you will burn 100 calories in 20 minutes time. If you wash the car in the sun, you might get some streaking, but you will also get your Vitamin D for the day.
TODDLER TIP: Kids love water. Enough said.
TODDLER TIP: Teach your kids the dances from your youth. Of course, they will laugh, but that’s okay. Laughing is good for you, and I’m sure they’re pretty laughable.
Jumping Rope is a classic calisthenics move. If you loved jumping as a kid, chances are it will bring back fond memories while burning 100 calories in only 9 minutes!
TODDLER TIP: Dust off those old Jump Rope Rhymes from elementary school. Miss Mary Mack and Cinderella will have them cracking up (and sharing with their friends).
Remember Jumping Jacks from P.E.? Spend time with the tried and true, classic Jumping Jack. You will burn 100 calories in just 10 minutes while increasing your bone mass and reducing the risk of developing osteoporosis.
TODDLER TIP: Put some music on, show them how and your kids will be jumping all over the place.
These 6 ideas are just a starting point. The are literally hundreds of ways that will burn calories while having fun. Comment below to share your favorite ways.