5 Reasons Home Remedies have Lasted the Test of Time
If you go online and perform a quick search about home remedies for a specific health problem, you will definitely be confronted with tons of search results. As you go on reading, you will realize how they are solutions that have been used since time immemorial. In fact, even historians and experts in the field of alternative medicine find it hard to trace the origins of some of the home remedies known to mankind today. They have their roots in Chinese, Indian, Western, and Ayurveda medicine, among others. For sure, they have been used even by your great grandmothers. By now, you are most probably wondering on what makes them able to withstand the test of time. In spite of the introduction of new innovations in the field of medicine, home remedies have remained to be popular. Here’s why.
- They are effective. This is on the top of the list on why home remedies remain to be a preferred choice amongst many people when it comes to healing different health conditions. After all, it will not be able to survive thousands of years if they are not proven to be effective. One can easily have them erased from practice if they are not doing any good. In this age of social media, it is very easy to fill the internet with negative reviews about home remedies and say that they do not work and that they are nothing but a waste of time. However, such is not happening. Instead, the internet is filled with articles recommending home remedies as alternatives for traditional medications and treatments. Indeed, these are only evidences of their effectiveness.
- They are cheap. If you offer one product or service that is cheap, the tendency is that people will flock and will be curious to give it a try. However, if the product does not satisfy them after their first try, they will never have it purchased again, regardless of how cheap it is. The same thing is true in the case of natural home remedies. While they are cheap, they will not be popular and be able to withstand the test of time if they lack effectiveness. However, as proven by those who patronize such, they are not only economical in terms of cost, but also very effective. This makes it easy to understand why they remain to be practiced in spite of their old age in the field of alternative medicine.
- They are readily available. Way back during the ancient times, people do not have access to hospitals or to pharmacies wherein they can get their medicines. They also do not often have professional consultations with doctors. Because of this, they resort into the use of treatment options that are naturally available from their environment. They make use of herbs and spices, plants and flowers, among others. This is because they can be gathered even from just outside their houses. This is another reason why home remedies are popular. Just go to the kitchen and you will find garlic, which has antibacterial, antiviral, and anti-inflammatory properties.
- They can be administered without professional supervision. Steam inhalation, which is a common remedy for cold, can be done at home with just the use of hot water and essential oils. With home remedies, you do not need professional supervision or instruction as they can be completed on your own. This spares you from the need to have checkup from a doctor and be given professional prescription, which is not only a time-saver, but also minimizes costs. The best thing is that they are safe and you do not have to worry about side effects, even if they are administered through your own efforts.
- They can be easily modified. Home remedies are also able to withstand the test of time because they can be easily changed depending on the ingredients that are available or your personal preferences. In a world that is defined by changing times, you do not necessarily have to stick with what have been traditionally used. Instead, you can use new ingredients or those that are available at home while being able to enjoy the same level of effectiveness. Just do not forget to research about it and make sure there are evidences to prove that they will actually work.
5 Native American Remedies that are Super Effective
For thousands of years now, Native American remedies are being practiced all over the globe because of their effectiveness in being able to treat a variety of health conditions. During the early times, like in the most parts of the globe, Native Americans do not have access to medical professionals and hospitals, which is why they often rely on resources that are readily available whenever they are sick. Because of its old age, some of these practices have already bene forgotten, which is also a result of the introduction of new advancements in the medical field. Nonetheless, it cannot be denied how there are still many Native American remedies practiced today, such as those mentioned in the rest of this article.
- Wild Ginger: When European settlers arrived in North America, one of their biggest problems dealt with the absence of the medicinal products that are available at the comfort of their own place. It is during this time when they were able to consider the magic of wild ginger. Based on the traditions of the locals, which is still practiced up to this day, wild ginger is decocted and infused in order to make a tea, which is regarded to be an effective remedy for menstrual cramps and irregular heartbeat. In addition, it is also believed that the kidney-shaped leaves of the plant make it an effective herbal remedy for various kidney problems. It is also considered to be a stimulant for the appetite. Consequently, according to several studies in the past, wild ginger makes an excellent alternative medicine because of having diuretic, carminative, and tonic effects to the body.
- Sage: This is considered to be sacred by many Native Americans basically because it is believed to have purifying energies, which is also the reason behind its popularity in the world of home remedies and alternative medicine. Aside from being able to bring back balance to the body, it also takes out any impurities from both the mind and the body, which will bring an individual to a better state of health and renewed strength. Aside from the belief of its ability to protect one from bad spirit, it also has a long history of use in the treatment of problems with the kidney, skin, stomach, lungs, and colon, among others. It also functions as an appetite stimulant and digestive aid, which makes it a common choice for people who would like to manage their weight naturally.
- Juniper: Closely resembling cypress, there is no wonder why it has been used by many Native Americans for detoxifying. It is believed to be effective in the elimination of excess water and also has diuretic properties, which is why it is used for urinary problems. The Blackfoot tribe of North America have also used a decoction of juniper berries for the purpose of treating venereal and lung diseases. The Inupiat tribe, on the other hand, have used it as an infusion for the treatment of cold and flu. The oils extracted from juniper berries can also be used for steam inhalation and can effectively treat muscle pain and arthritis.
- Dandelions: North America is one of the regions all over the world offering an abundance of dandelion species, which is why it is another traditional choice for home remedies. Most people do not know that it is an excellent source of Vitamins A, B, C, D, potassium, zinc, and iron, among others. Many North Americans used to boil it in water and drink it for the purpose of being able to relieve skin problems and to treat an upset stomach. It is also believed to help in the restoration of your body after the winter months or after suffering from an illness.
- Lavender: This is another staple in Native American remedies and has gained popularity because it is thought to be effective in bringing peace and balance to the body. This is also the reason why it is a common variant of teas available today, with the promise of being able to help people who are suffering from anxiety. The light and woody scent of lavender is most probably the one responsible for such. Lavender has also been traditionally used to treat depression and nervous system disorders because of its calming effect.
5 Harmful Side Effects of Commercial Medication
Have you ever wondered why the bigwigs in the pharmaceutical industry are making a lot of money? Well, this is most probably because they manage to sell their products at high prices and people patronize them. Why are they still being bought by the public? It is basically because a lot of people are deceived not only by their marketing tactics, but also with what they are fed with professionals in the medical field, such as with what they are given in their prescriptions.
Without any disrespect to doctors, while many medicines can indeed prove to be effective, the problem is that they are expensive. More so, the bigger problem is that even if they treat you for a specific condition, it is inevitable that side effects will emanate in one way or another. With such being said, the rest of this article will tackle briefly some of the most common and harmful side effects of commercial medications.
- Death. Although not the most common, this is obviously the most serious harmful side effect of commercial medications. Medicines are supposedly given in order to treat a specific health condition. Unfortunately, there are some of them that can do you more harm than good, such as in the case of death. This often happens in the case of overdose, which can likely occur because some people fail to consider instructions from their doctors or they simply develop dependence towards a specific drug. Crestor, for instance, which is a drug meant to lower the bad cholesterol in the body, is said to have resulted into different cases of kidney failure; eleven of which resulted into death, based on a study of Public Citizens Health Research Group.y
- Cancer. This is one of the most life-threatening diseases all over the world today. People often take medications because of the belief it will provide them with a healthier body, and hence, being able to prevent the growth of cancer cells. Sadly, some medicines are also the culprit of cancer. Propecia, for instance, a commercial treatment for hair loss, has a warning on its label indicating how it can possibly lead to high risk prostate cancer. Actos, on the other hand, a drug that is used for diabetes, can also lead to bladder cancer. This has been proven by the move of the FDA in 2011 adding such indication to the label in order to warn its users.
- Stroke. AngroGel, is a prescribed drug that is used as a hormone replacement. However, based on tests that have been conducted by the National Institutes of Health, it has been linked to various cardiovascular diseases and stroke. In fact, many of its users who have suffered from stroke have already filed lawsuits against the drug manufacturer for what happened to them. More so, Yaz and Yasmin, which are popular birth control pills, have been also linked to stroke by some of its users who were not happy with how their health condition has been negatively affected.
- Hallucination. In most common instances, this is a bad thing for your health. People who suffer from hallucination as a side effect are those who take medications for anxiety and depression, among other conditions. Visual and auditory hallucinations have been reported by people who used Lariam, which is a generic name given to a drug that is supposed to treat malaria outbreak. Because of this, the FDA has imposed rules in the early 2000s to first screen anyone who will be given such drug in order to minimize such side effect.
- Heart Attacks. Medicines that supplement the body with testosterone are amongst the most common to have heart attacks as side effects. There were also many people who have taken Pradaxa, a drug for thinning the blood, have filed lawsuits against the manufacturer because of suffering from heart attacks and other cardiovascular diseases. Avandia, a drug for Type 2 diabetes, is said to have resulted into 83,000 cases of heart attacks from 1999 to 2007, which prompted the FDA to significantly restrict its use and prescription.
5 Ancient Home Remedies that are Still Useful Today
Some professionals in the medical filed might fret when you tell them that you would rather resort into the use of traditional home remedies rather than the drugs that are prescribed for you. Well, it is natural for them to react negatively because they might see it as an insult that you do not follow their instructions. However, there is nothing to be afraid of with the use of homemade treatments. After all, they are backed with extensive history in the field of alternative medicine.
The reason on why they are popular is basically because they have proven to be effective and have withstood the test of time. With such being said, the rest of this article will provide you with a brief introduction on some of the ancient home remedies that are still being practiced by many people today and considered to be viable alternatives to various contemporary approaches in treating specific health conditions.
- Hydrotherapy. Some of you might think that hydrotherapy is a contemporary practice, which is specifically seen in high-end spas promising to provide you with a relaxing time and soothing the tired body. In reality, however, this is an ancient practice that has evolved through time. There are some modifications introduced, including the use of modern equipment, but the general premise is rooted from ancient traditions.
Some of the countries that have used such in the early times include China, Japan, Rome, Greece, and Egypt, among others. In Rome, this has been used not only as a means for treating various ailments, but also as a form of recreation and socialization, as proven by the popularity of public baths in the country. In today’s practice, water therapy is also blended with aromatherapy in order to provide a higher level of effectiveness.
- Massage. Like in the case of hydrotherapy, massages were not introduced just as a result of the surfacing of spas. It is a practice with extensive history. In fact, according to experts, it dates back from as far as human history itself. Therapeutic touch is not only believed to be done in the ancient times for being able to soothe the body, but also as a part of rituals of different groups. Along the way, perfumes, lotions, and oils, among others, have been also incorporated in order to make massage target a specific goal. Today, massage can be done at the comfort of your own home to treat body pain and other conditions, such as anxiety.
- Honey. For thousands of years, honey, especially in its raw form, has been proven to be one of the most effective home remedies for various conditions. Even doctors would agree on how it is rich in terms of nutritional value. While most people would often use honey as a sweetener for their tea, it has other purposes. It is considered to be a powerful antiseptic, which is why it is a default choice for the treatment of wounds and burns. It is also antiviral, which makes it good for the treatment of common cases of colds and coughs.
- Garlic. In the practice of ancient Indian medicine, garlic is believed to be the perfect alternative for being able to cure lack of appetite, skin diseases, and rheumatism, among others. Today, garlic has transcended the test of time and is considered to be one of the magical home remedies for different conditions. Because it is considered to be rich in antioxidants, it is used for treating skin conditions and also as a part of being able to defy the visible signs of aging. If you have toothache, garlic will also be a viable solution. Of you have high blood pressure or high cholesterol; intake of garlic is also recommended because it is believed to have properties to help make the blood thinner.
- Ginger. While many would most probably think of ginger as a flavoring for food, it actually does more than that. Based on practices in ancient alternative medicine, ginger is said to be effective in being able to combat inflammation. It is also used for being able to treat nausea and an upset stomach. There are also several studies in the past claiming that making ginger a part of your diet will make it an effective anticancer agent.
Smart Snacking
6 Health Boosting Snacks That You Can Eat Anywhere
After making the decision to eat better and maybe even lose weight, one of the biggest stumbling blocks that people come across is finding healthy snacks that they can eat during the day.
The problem with most snack foods is that they are loaded with added sugars and refined carbohydrates and lacking healthy fats, fiber, protein, and antioxidants.
However, with a little preparation and creativity, you can make delicious, nutrient-packed snacks that will support your weight loss efforts while maximizing your health. Here are 6 fast snacks, all under 400 calories, that you can start adding to your diet today.
- Coconut Raspberry Parfait
This is a simple snack made up of raspberries, Greek yogurt, coconut milk, and flaxseed meal. Raspberries have more fiber than any other fruit, and Greek yogurt is loaded with protein and probiotics. Coconut milk contains healthy fats, and flaxseed meal contains cholesterol-lowering omega-3s, and filling fiber. This is one of my all time favorite snacks. It has it all: fiber, protein, fats, and low impact carbs; plus it is very portable.
- Pistachios
Pistachios are a great snack because you can eat more pistachio nuts per ounce than any other nuts (49 nuts compared to only 22 almonds). The added difficulty of shelling each nut before you can eat it forces you to eat slower as well.
- Green Eggs
This is one of my snacks that was featured in Men’s Fitness magazine. Hard boil a couple of eggs, shell them, cut them in half (lengthwise), and remove the yolks as if you were making deviled eggs. Now, fill the hole in the egg with 1-2 teaspoons of guacamole.
- Cashew Cookie Larabar
Larabars are one of my favorite nutritional bars as they are minimally processed, have no additives, preservatives or refined sugar, and you can pronounce every food on the ingredient list (which is usually only 2 – 4 foods). One of their best flavors, Cashew Cookie, has 2 ingredients: cashews and dates.
Larabars are a great ‘emergency snack’, and are good to have around in case you need something quick and healthy. In most areas, they are available in grocery stores and gas stations. These are great to carry with you while traveling, when you may not have quick access to other healthy snacks.
- Nutrient Optimized Shakes
Nutrient Optimized Shake is just a fancy name for a smoothie that is jam packed with protein, fiber, essential fats, and other nutrients. Compared to generic meal replacement shakes that you’d find at your local grocery or supplement store (which usually lack essential fats, fiber, quality carbohydrates, and other nutrients), Nutrient Optimized Shakes are the Rolls Royce of meal replacements. The following recipe is for the Basic Nutrient Optimized Shake and is just under 300 calories.
Ingredients
1/2 scoop vanilla protein powder (<5g carb, <2g fat per serving)
1 1/4 cup frozen blueberries
1 Tbsp walnuts
1 Tbsp flaxseed meal
12-16oz water
Combine all ingredients in a blender and blend until smooth. Adding more ice or less water will increase the thickness of the shake.
- Cheese Sticks
Cheese sticks are portioned, high protein snacks that are readily available just about everywhere (even gas stations). In addition to generally packing 8 grams of protein per stick, cheese sticks also contain fat. The combination of fat and protein is a physiological 1-2 bunch against recurring hunger. Both fat and protein stimulate the release of hormones that travel to your brain to let it know that you are full and satisfied.
Sleeping Off the Pounds
Sleep Your Way to Abs
When you think about ways to lose weight, you probably think of exercising more and/or eating less. You probably aren’t thinking that you need to sleep more…but you do.
The CDC estimates that over 1/3 of the U.S. population is sleep deprived. 5.8% of men and 3.5% of women reported falling sleep while driving over the last 30 days!
How Much Sleep Do I Need?
In order to optimize your sleep for fat loss (and good health) you don’t need a lot of sleep, but you need to make sure you are getting enough. This means getting 7-9 hours of sleep each night. The range accounts for personal differences in sleep needs. During times of higher stress, your body will need more sleep than it usually does.
Sleep and Weight Loss
People don’t get enough sleep. Sleep is important. How does this relate to you losing weight? The link between less sleep and higher body weight is growing clearer each day. Here are 3 ways that not getting enough sleep is hurting your weight loss efforts.
Sleep and Leptin
Leptin is a hormone that is released from your fat cells. Leptin travels from your fat cells to your brain and has the power to regulate both calories in and calories out. Higher levels of leptin will reduce your appetite and increase your metabolic rate.
Sleep is a major effector of leptin. Research shows that just one night of deficient sleep (4-6hrs) can cause up to a 20% decrease in leptin levels. These decreases in leptin due to sleep deficiency are also sustained throughout periods of not getting enough sleep.
Sleep & Ghrelin
Ghrelin is another hormone in your body, released from your digestive tract, that controls your appetite. Ghrelin is the hunger hormone; when ghrelin is released, you get hungry. Reducing calories (as you would as part of a weight loss diet) leads to a sustained increase in ghrelin levels (so you already have one strike against you with respects to ghrelin).
Inadequate sleep also causes a rise in ghrelin levels. Data from the Wisconsin Sleep Cohort Study showed that sleeping 5 vs. 8 hours a night lead to a 15% increase in ghrelin levels.
The negative changes with leptin and ghrelin that occur when you don’t get enough sleep drive you to eat more calories, while your body is primed to burn less calories.
Sleep & Willpower
Not getting enough sleep also impacts your ability to make good decisions for your health and wellness. Our world is set up to get you to move less and eat more. Consistently exercising and eating a quality calorie controlled diet is not easy. It is even harder with reduced willpower and that is exactly what insufficient sleep gives you. When you are sleep deprived, the portion of your brain responsible for willpower doesn’t work as well. Keep your motivation high by getting enough sleep.
Successful Sleeping
Sometimes just getting to bed earlier isn’t enough, as despite being in bed, you are still having trouble getting to sleep. Here are 8 ways to get better sleep.
Have a routine: Get into a nightly routine so your body knows when it is time to get to sleep.
Avoid alcohol: Alcohol may help you get to sleep a little faster, but it decreases the quality of the sleep that you get.
Make your room dark: Sleeping in a dark room will help improve the quality of your sleep.
Disconnect early: Disconnect from technology, as the light from different devices provides your body a false sense of the time of day as well. Getting away from that light allows your body to correctly identify that it is night.
Avoid stimulants: Minimize your intake of caffeine later in the day to ensure it doesn’t impact your ability to get to sleep.
Stay cool: Your body sleeps best and will be best able to transition to all the necessary stages of sleep at cooler temperatures.
Have a great bed: Get a great bed. You spend a good portion of your life in it! Having a great bed can be the difference between getting good and bad sleep.
Stretch before bed: Stretching stimulates the rest and recovery part of our nervous system. Spend 5-7 minutes stretching before bed to help your body relax.
Simple Carb Cutting
5 Simple Ways to Substitute Lower Carb Foods for Higher Carb Foods
The simplest and most effective way to enhance your weight loss efforts is to eat fewer carbohydrates. To reap the weight loss and health benefits of a lower carb diet, you don’t need an extremely low-carb ‘Atkins-style’ diet. Instead, you can make a couple of easy substitutions, by switching from starchy and grain-based carbs to their unassuming vegetable counterparts.
In addition to the weight loss benefit you’ll receive from eating less carbohydrates, you’ll also be getting more vitamins, minerals, and nutrients by adding more nutrient rich foods to your diet.
The Simple Switches
Spaghetti Squash for Spaghetti
Why Switch? Making this switch will save you 33 grams of carbohydrates and 178 calories per cup.
How to Switch? Cut spaghetti squash in half and remove seeds. Place a damp paper towel over each side and microwave 7-8 minutes face-up and then 7-8 minutes face-down (or bake face-down on a baking sheet for 30 minutes in a 350 degree oven). Once cooked, run a fork lengthwise down the squash and watch it come out like strands of spaghetti. Add tomato sauce or pesto, meatballs, and enjoy this guilt-free spaghetti dinner.
White Beans for Mashed Potatoes
Why Switch? Switching 1/2 cup of beans for 1/2 cup of mashed potatoes will give you 8x more protein and 6x more fiber.
How to Switch? Mash 1 can of cannellini beans with 1 clove of garlic and 1 tsp of extra virgin olive oil for a surprisingly delicious alternative to mashed potatoes. A 1/2 cup of these mashed beans with a side spinach salad are the perfect compliment to any steak.
Roasted Turnips for Roasted Potatoes
Why Switch? Turnips contain a special nutrient called glucosinolates. Glucosinolates are powerful antioxidants with anti-cancer properties (specifically colon, lung, breast, and pancreatic cancers).
How to Switch? Cut the turnips into 1 inch cubes, toss in olive oil, salt, pepper, onion powder, and dried basil. Place on baking sheet and roast at 450 degrees for 20 minutes. Cubed turnips can also replace potatoes in stews and soups.
Portobello Mushroom Caps for Hamburger Buns
Why Switch? Most hamburger buns are made with refined grains and are nutritionally void. By making this switch, you’ll be replacing 120 empty calories with 44 power-packed calories.
Mushrooms are the only source of an extremely potent antioxidant called ergothioneine, which some researchers think will be used in the future to treat cancer. Portobello mushrooms are also a good source of potassium, an essential mineral for lowering blood pressure.
How to Switch? Grill two Portobello mushroom caps (seasoned with olive oil, salt, and pepper) and use them as the bun to your burger. You may find that 2 Portobello mushroom caps are too much; if so, just use one and have an open-faced burger.
Bibb Lettuce Wraps for Flour Tortillas
Why Switch? Bibb lettuce (also known as Boston lettuce) is perfect for wraps because the leaves are flexible and tender (unlike iceberg or romaine leaves which are more rigid). Switching several Bibb leaves for a flour tortilla will save you almost 200 calories, allowing you room to pack your wrap with more nutrient-rich and satisfying vegetables and proteins.
How to Switch? Spread Dijon mustard onto a leaf of Bibb lettuce. On top of that, add a couple slices of roasted turkey breast, provolone cheese, hummus, sliced red onion, and sliced tomatoes. Roll up like a wrap or fold in half like a taco (depending on how many vegetables you layer on). You can also wrap your lettuce roll with plastic wrap for a portable, eat anywhere snack.
Power Food: Salmon
Healthiest Food You Can Eat?
What do the healthiest people in the world consistently eat? Fish. What do Americans hardly eat? Fish.
The most recent nutritional data shows that the average American gets more protein each week from grain/bread products than they do fish!
Fish, especially oily fish like salmon, contain a nutritionally complex and beneficial blend of protein, omega-3 fats (EPA and DHA), selenium, potassium, and vitamin B12. The omega-3 fats EPA and DHA are the most well-known health enhancers found in salmon.
Omega-3s – EPA and DHA
EPA and DHA are two long chain omega-3 fats that have potent effects on several major systems in your body, including the heart and brain.
Research shows that EPA and DHA can actually improve the electrochemical connections in your heart.
Enhancing your diet with EPA and DHA has also been shown to decrease your resting heart rate, which allows you to burn more calories during heart rate based training. A study published in the American Journal of Clinical Nutrition showed that this effect leads to greater weight loss.
Cooking Ruins the Benefits?
A common concern that people have about salmon and the beneficial omega-3 fats that are found in salmon has to do with cooking. Generally, heat is bad for EPA and DHA because it readily turns these fats rancid. Fortunately this is not the case with salmon. There seems to be something about the omega-3 fats in salmon that gives them protection against oxidation and going rancid. Researchers think the protection comes from being inside the food matrix of the salmon along with the presence of beta-carotene, a precursor to vitamin A and potent antioxidant (that gives salmon its natural orange/red color) which protects against the negative stress from heat. Cook your salmon and feel good about it!
Farmed vs Wild
When buying salmon, you are usually given the choice of farmed vs. wild. The differences between these two categories and within the category of ‘farmed’ can be confusing so let’s look at a couple key points.
-Farmed salmon generally has more omega-3s than wild salmon. It also has more omega-6 fats (more on the ratio of omega-3 / omega-6 fats in a couple of paragraphs).
-Some farmed salmon contains additives to enhance the color of the salmon, making it the orange/red color you expect. You usually find this on the ingredients list.
-Wild salmon is significantly more expensive, prohibitively expensive for some people. Quality farm raised salmon is better than no salmon at all. So, just because you can’t buy wild salmon doesn’t mean you shouldn’t eat salmon at all.
Mercury Concerns??
One concern that people often have when it comes to eating salmon is mercury. Do the health benefits of the omega-3 fats outweigh the potential risk of consuming mercury?
According to a review of the research published by two Harvard University scientists in the Journal of the American Medical Association
“the benefits of fish intake exceed the potential risks”
One of the keys has to do with fish size. Fish concentrate mercury in their bodies over time. The smaller the fish, the less mercury it will take up and thus the lower the health risk. In fact, salmon contain some of the lowest mercury levels of any fish (<0.05µg/d).
Omega-3 vs. Omega-6 Ratio
The importance of the omega-3 / omega-6 ratio in our diet has been theorized to play a role in health promotion and fighting inflammation using the general assumption that omega-3 fats are anti-inflammatory and omega-6 fats are pro-inflammatory. A perturbation in this ratio in the American diet (towards excessive omega-6 fats) is thought to be the driver of much of the obesity and disease that you see today.
Research has shown this to be a good fish story as the ratio of omega-3 / omega-6 fats in our diet doesn’t seem to have much impact on our health, but instead it is the total amount of omega-3 fats in our diet.
Salmon vs. Supplements
Maybe you don’t like eating salmon or you don’t eat with enough frequency to reap the benefits of the heart healthy omega-3s – what can you do? Are supplements just as effective? The good news is yes, they are! Research shows that your body benefits from getting EPA and DHA from a supplement as it does from oily fish like salmon.
30 Power Foods
30 ‘Must Eat’ Foods for Looking & Feeling Better
The 30 Power Foods should be the center pieces of your diet. They are loaded with vitamins, minerals, essential fatty acids, essential amino acids, fiber, and phytochemicals (the things that scientists know are good for you but don’t know exactly why yet).
The Power Foods are separated into five groups: Starches (faster acting carbohydrates), Fruits & Vegetables (and other slow carbohydrates), Proteins, Fats, and the Power Food Add-Ons (these don’t fit into any of the previous categories and are commonly added to a Power Food meal).
Fruits & Vegetables
Apples
Blueberries
Broccoli
Onions
Oranges
Pumpkin
Raspberries
Spinach
Tomatoes
Beans
Starches & Grains
Quinoa
Oats
Yams
Fats
Avocado
Extra virgin olive oil
Flaxseed/flaxseed oil
Walnuts
Pistachios
Proteins
Lean poultry
Salmon
Lean red meat
Omega-3 eggs
Cottage cheese (with live cultures)
Milk protein powder
Power Food Add-Ons
Green tea
Cinnamon
Garlic
Hot peppers
Cacao (dark chocolate)
Chia seeds
Power Food: Olive Oil
Health Food Phoenix
Olive oil is one of the most highly touted heart healthy foods, but like most foods that are ‘good for you’ there is a wide amount of variation in the healthfulness of a food, depending on the version of the food you buy. Olive oil is no exception. Olive oil can be extra virgin, virgin, first cold pressed, chemically extracted, etc. Let’s look at the benefits of olive oil and how you can ensure that you are getting the best olive oil for your health.
Olive Oil Processing
Extra virgin olive oil is produced from mechanically squeezing the oil out of olives in a temperature-controlled environment (often referred to as ‘cold pressed’) so that heat does not play a role is disrupting the naturally occurring unsaturated fats and antioxidants in the oil. Extra virgin olive oil is considered the highest quality olive oil from both a taste and nutritional perspective.
Olive Oil Acidity
Virgin olive oil differs slightly from extra virgin olive oil in that is has a higher acidity, <0.8% vs. 3%. The acidity is technically a measure of the amount of free fatty acids found in olive oil. Acidity is a little known, but effective marker, of olive oil quality. The type of olive, soil, pressing, and processing of the olive oil are all reflected in its acidity. Certain types of olives will naturally have lower acidity than others, but as long as an olive is cold pressed within 24 hours of picking it should have an acidity of 0.8% or less. Olive oil lovers also find that acidity levels greater than 1% lead to an unpleasant taste.
Healthful Components of Extra Virgin Olive Oil
The Mediterranean diet is often described as being ‘rich in monounsaturated fats’ of which extra virgin olive oil is championed as being the key to this fact, (one Spanish survey found that 13% of calories consumed were from olive oil).
However, the Mediterranean diet is more than extra virgin olive oil and extra virgin olive oil is more than just monounsaturated fats. The polyphenol antioxidants found in the highest abundance in first cold pressed extra virgin olive oil have been implicated in providing neuroprotection and improvements in vascular health. Newer research has found that extra virgin olive oil contains “electrophilic fatty acid nitroalkenes” a class of compounds that can stimulate anti-inflammatory gene expression. The monounsaturated fats found in olive oil are good, but the antioxidants and bioactive compounds found in extra virgin olive oil are better.
Getting the Best Out of Your Olive Oil
The California Olive Oil Council recommends buying olive oil that has been harvested and cold pressed in the last 18 months (12 months is even better).
-Once you open the bottle is it best to use it within the next 30 days.
-Heat wreaks havoc on the antioxidants in olive oil (this is why it is cold pressed), so it is best used on cold dishes or cooked with at very low heat.
-Store your olive oil in a cool dark place to further protect the antioxidants in the oil from going bad.
-Find a brand that you can trust. An analysis from the Olive Oil Center at UC Davis found that 69% of extra virgin olive oils they tested did not meet the standards set from the International Olive Council.
-If your olive oil has a bitter or spiciness to it, that is good! This is a reflection of a high antioxidant content.
Olive oil is very good for you, but take the time to ensure that you are actually getting the right kind of extra virgin olive oil, which will confer the health benefits that you are looking for. If you weren’t already convinced about the benefits of extra virgin olive oil, I leave you with the results from one more study. An analysis from the PREDIMED study showed that for every 10g/d of extra virgin olive oil participants consumed, their associated risk of cardiovascular disease decreased by 7%.
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