Omega 3 Fats-Fat For A Healthy Mind And Body

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When I was a kid in the mid 70’s there was a movie out called the Omega Man. I don’t remember a whole lot about it, but it was about this guy (Charlton Heston ) that was healthy and normal and at night all of these sick unhealthy people would come out and chase him around. They wanted something from him. I can’t remember specifically what that was, but maybe they wanted his Omega 3’s and that’s why they  called him the Omega man!

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Ok, that’s a bit of a stretch, but my point is that we need Omega 3 fats in our diet!

In some of my past articles, I’ve talked about how healthy fats in your diet are actually good for you. Our bodies need fat for optimal health.

So what are the healthy fats that you need and what are the benefits?

The fats that are essential for optimal health and wellness are Omega 3’s.  So what is so special and essential about these little omegas? Well, let’s take a look

Omega 3 comes from both plant and animal sources. The most common animal source is fish and eggs and plant sources include flax seeds and hemp seeds and nuts like walnuts and cashews.

When we are getting enough Omega 3 in our diet our health will benefit in several ways:

Improved Heart Health-By eating fish once a week or supplementing with safe fish or krill oils, we can reduce the risk of a cardiac episode by up to 50%. This is especially important as we age.

Omega 3 Regulates Cholesterol-Get rid of that statin and replace it with some fish, flax seed and avocado. We now know that cholesterol can be our friend if managed correctly. So ditch the statin drugs and manage your cholesterol with healthy, fatty real food.

Improves Brain Health-Getting enough omega 3’s can improve brain health especially at early developmental ages. They help with improved brain function, eyesight and as a preventative to many brain diseases as we age.

Helps Fight Chronic Inflammation-Chronic inflammation contributes to many diseases from heart disease to cancer. Studies have consistently shown a link between higher omega 3 intake and reduced inflammation.

Omega 3’s May Improve Bone and Joint Health-Omega 3’s increase the amount of calcium in bones and can help fight conditions like Osteoporosis  and Arthritis.

So when you’re thinking about fat, remember we need fat, healthy fat, and omega 3 fats are the way to go for optimal health.

So what are you doing to get more healthy fat into your diet? Need some help? “Contact Me” for a complimentary health strategy session and we’ll get some fat on your bones.

Have a Healthy and Safe Labor Day!

Namaste Y’all!

 

Bruce

 

 

 

Finding Your True Fatness: Healthy Delicious Fatty Foods To Add To Your Diet Today!

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There was a time when fat was our enemy. It was touted as the major cause of heart disease, a prelude to cancer, and the culprit for obesity. It made sense right? Too much fat in your diet would effect your overall health. It had to be stopped! And so it came to pass, the low fat diet and fat free foods were the new norm.

Well, fast forward about 50 years and we’ve discovered that not all fats are bad for you, in fact, the low fat, fat free foods that have been instilled into our diet are the things making us sick. Processed food like substances devoid of any healthy fat or nutrition rule the grocery aisles and are marketed to us as healthy, but that’s for another article. So how do we get more healthy fat into our diet?

First of all, what’s a healthy fat and what’s an unhealthy fat? Healthy fats are mono and polyunsaturated fats and saturated fats the occur naturally in animals and plants. Unhealthy fats are trans fats that are manufactured chemically and added to foods. There is also some debate on whether all saturated fats are healthy, but that thinking is changing.

Take a look at real food again. Clean meat, plant based foods, and even some dairy.

Here are some great foods to that add more saturated fat to your diet:

Organic grass fed beef- Red meat in moderation is fine. Enjoy a smaller piece and surround it with organic veggies and grains. Awesome!

Wild caught salmon-Salmon is full of omega 3 fatty acids which are essential to overall health.

Coconut Oil-Cook with it, put it on your body, there are numerous benefits of coconut oil. Some of my favorites, increased brain and memory function, good cholesterol and heart health.

Nuts and Seeds-Contain mono and polyunsaturated fats which are good for heart health and decrease inflammation.

Butter-I love this! Yep, it’s full of omega 3 and 6 fatty acids, fat soluble vitamins and antioxidants. If you have margarine at home throw it out and welcome butter back into your life.

There are other healthy fatty foods like avocados, raw cheese, natural lamb etc., so go for it!

The best of rule of thumb is to eat real food and avoid the processed food like products. Simple huh?

So what is your food journey? Need some help? “Contact Me” for a complimentary “Health Strategy Session at www.kriyaliving.com

Stay fatty my friends!

Bruce

 

 

 

 

Superfood of the Day: The Amazing Avocado

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Guacamole! Probably the first thing that comes to mind when we think of Avocados and that’s awesome! But, did you know how tasty, healthy and amazing Avocados can be in other ways? Here are some healthy benefits that Avocados bring to your diet.

Avocados Are A High Fat Food-They are loaded with heart healthy monounsaturated fatty acids like oleic acid which is a very healthy fat. These healthy fats help to absorb nutrients making the Avocado one of the fattiest plant based foods on the planet.

Chock Full Of Nutrients-Avocados are abundant in nutrients like vitamin k, potassium, magnesium, vitamin C, vitamin B, just to name a few. Remember, the healthy fats help you absorb all of these amazing nutrients.

Avocados Are Loaded With Fiber-Fiber contributes to weight loss, reduces blood sugar, and helps prevent disease.

They Lower Cholesterol And Triglycerides-Avocados have shown to lower LDL cholesterol(Bad) and to raise HDL cholesterol(Good). They also help reduce inflammation. All in all, Avocados have shown to lower risk of heart disease over time. 

They Taste Great-Whether it’s guacamole, or a salad or on a sandwich, Avocados are a top choice for healthy people because of their taste and healthy benefits. Try them with a little bacon. Yum :)

Bottom line, if you’re looking for a healthy addition to your diet then Avocados are a proven winner. Head out to your local farmers market or health food store and pick some up today.

Looking to make other healthy changes to you diet and lifestyle? “Contact Me” for a complimentary health strategy session.

Have a great day!

Namaste Y’all,

Bruce

 

 

Plant Power! 5 benefits of a Plant Based Diet

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Plant Power! 5 benefits of a Plant Based Diet

Life without meat. Those 3 words can end many nutrition conversations right then and there. Let me be clear, I’m not writing this to tell you need to become vegetarian or vegan. But, if you’re looking to adopt a healthier lifestyle, then you need to look at the benefits of eating a predominantly plant based diet. Let me tell you, it can change your life!

And it tastes pretty good too!

It’s Good For You-Remember when mom told you to eat your vegetables? She wasn’t doing it to torture you. She had your health in mind. Our biological diet is loaded with plant powerful foods. It provides more nutrients, antioxidants, vitamins and minerals. It provides us with protein and fiber and healthy fats.

Plants Are Healing-We have the power to heal ourselves and a plant based diet it the key. A plant based diet will give you more energy, It helps to prevent disease, it helps with weight loss, and it strengthens the immune system. A plant based diet is the perfect preventative approach to diminish health issues as we age.

Variety-The options for plant based meals are endless. You can create amazing appetizers, salads, entrees and desserts. All without incorporating  a single animal product. If you like a variety of flavors and delicious meals, then you can’t go wrong with a plant based diet.

It’s Economical-Eating a predominantly plant based diet can save you money. You can buy many of your plant based whole foods in bulk which is more economical. Also, you can grow your own. With a little effort, you can create a thriving garden of edible plants that can sustain you for much of the year. It sure beats tending livestock in your yard.

It Helps the Environment-We are all aware of what factory farming is doing to our planet. It’s unhealthy, it’s unsustainable and it’s unethical. So why continue? By moving to a plant based diet, you are giving back to the planet and enhancing a sustainable environment for the future.

Maybe you’re not ready to move completely to a plant based diet, but look at the benefits and educate yourself. At least by cutting back on animal products, you can improve your health, and your wealth, and promote a more abundant and sustainable planet. That’s a pretty good deal for all of us.

Have a happy and healthy day!

Namaste y’all,

Bruce

The Seasons Are Changing And So Should Your Diet

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Did everyone have a good summer? I know I did. The warm weather was a welcome relief from a very wet spring. I started a new garden and the moderate temperatures made it a perfect growing season. So now I am rewarded with the bounty of my harvest. I have tomatoes, peppers, squash and a variety of herbs all ready for some super healthy fall cooking. 

So did you know that it makes a difference what foods we eat from season to season? As the seasons change, so does our body’s nutritional needs. Since fall is pretty much here, what should we be eating? 

As the weather cools off,  we want to be moving to warmer foods. Here’s a list of amazing healthy foods that you can incorporate into your fall diet.

-Root Vegetables-carrots, sweet potatoes, shallots, turnips. These veggies are a great enhancement to any meal. Their flavors are the taste of fall and their nutrients prepare our bodies for the cooler weather.

-Warming Spices-Spice is the variety of life. Peppers, apples,  garlic, mustard seed. cinnamon, turmeric and ginger.  Add these to soups and stews, warm drinks and meat dishes. They will strengthen your immune system for winter.

-Berries-Why do you think bears stock up on these little gems for hibernation? The anti-oxidants of course! Blueberries, rasberries blackberries, all berries! contain the anti-oxidants needed for a strong immune system, heart health, and  brain health. Hint: they taste great in pie!

-Squash-Nothing says fall like pumpkin zucchini, butternut and acorn squash. Awesome for soups and casseroles, squash is good for the skin and the heart, and is a great preventative against disease.

-Nuts and Seeds-Get your healthy fat on for the winter with a daily handful of nuts or seeds. Almonds, walnuts, chestnuts and pecans, pomegranates and pumpkin seeds, provide healthy fats and oils to keep you ennergized. Great for snacks during football games!

-Wild Game-It’s hunting season and if you’re a meat eater, the healthiest choice is the wild game that is available. Venison, elk, duck, turkey and fish will give you the the needed protein for you diet. It’s organic, hormone and antibiotic free and lean. There’s nothing better for the main course on your plate.

I love fall. The great weather and the great food. It’s a special time for everyone to be alive. So make it a healthy one. Make sure your adjusting your diet and taking advantage of these amazing foods for optimal health. Your mind and body will thank you.

Have a great fall!

Namaste,

Bruce

Hemp Seeds – Amazing Crunchy Goodness

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I’ve been eating hemp seeds for awhile now. They taste great and they provide a blast of nutritional power that far exceeds almost any food available today. I’ve written about the benefits of hemp before, but hemp seeds need their own special shout out, because they are truly one of nature’s powerful foods. Here are 5 reasons that you need to be adding hemp seeds to your healthy diet.

They are a superior source of vegetarian protein. This high protein percentage strengthens the immune system and fends off toxins in the body.

Hemp seeds improve cardio vascular health. They contain the highest source of botanical fatty acids and a perfect balance of omega 3 and omega 6 linolenic acids.

Hemp seeds are the richest known source of essential polyunsaturated fatty acids. They contain phytonutrients that ward off disease throughout the body.

Hemp seeds contain all essential amino acids for our body including 9 amino acids that our bodies don’t produce.

Hemp seeds will lower your cholesterol. They produce phytosterols which helps remove fat from your arteries.

Yes, hemp seeds are a member of the cannabis family, but there is no need to be concerned that they will get you high. Hemp seeds contain a very low amount of THC, plus they contain a substance that counteracts THC.

If you’re looking for an excellent source of protein and healthy fats, then hemp seeds are the way to go. Here are some delicious ways to add them to your diet.

-Sprinkle them over salads.

-Add them to scrambled eggs or pancakes for breakfast.

-Put them in your smoothie.

-Throw a handful in your mouth.

This is just one way to take advantage of the power of hemp. I hope you find other ways to use this amazing plant in your healthy life.

Have more questions? “Contact me” for an “Empower Your Health” strategy session.

Make it a great week!

Namaste,

Bruce

Nuts and Seeds-A Handful A Day Goes A Long Way

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I’ve always been a big fan of nuts and seeds. My family always had a bowl on the dining room table or in front of the TV where we could relax and crack open a variety of nuts for a quick snack. Seeds were a favorite to add to salads and other dishes. Lately I’ve been incorporating nuts and seeds into my diet for a variety of reasons. They taste great and they have tons of healthy benefits.

Here are a few of my favorite types of nuts and seeds and reasons that you should think about adding more of these fantastic foods to your diet.

Almonds-Who doesn’t love these little gems? Almonds are packed with vitamins, minerals, protein and fiber. Almonds are high in monounsaturated fats. These healthy fats are known to lower LDL cholesterol and reduce the risk of heart disease. Almonds also contain anti-oxidants which help mop up free radicals. They are known to reduce the rise in blood sugar after a meal and their low glycemic index makes it a healthy food for diabetics.

Chia Seeds-Are you looking for an energy boost for your workout? Chia seeds pack in the protein to give you energy while also stabilizing blood sugar to reduce body fat and regulate appetite. They are a perfect workout supplement. They are also are packed with omega-3 fatty acids which improves your mood and brain health. They sure have come along way from the chia pet.

Walnuts-A walnut kind of looks like a small brain doesn’t it? Well, it’s quite a coincidence since walnuts contain many health benefits for the brain. Walnuts are known to help prevent dementia, reduce stress and are helpful for anti-aging. Walnuts contain a high amount vitamin E and also flavanoids which help destroy free radicals that can effect brain health. The absence of dangerous free radicals also improves the skin and helps lower blood pressure which reduces stress.

Hemp seeds-You can’t smoke these and you won’t get high, but the health benefits are amazing! Hemp can provide you with a balanced ratio of omega-6 and omega-3 fatty acids, proteins, vitamin A, E and D, and many B vitamins. It is also rich in sodium, calcium, dietary fiber and iron. Hemp seeds are known to reduce inflammation which can improve heart and brain health. They are also a healthy appetite suppressant. Try them with your eggs in the morning. They add a rich nutty flavor to your breakfast.

Cashews-When it comes to cancer prevention, cashews should be included in your diet. Cashews contain proanthocyanidins which are flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your risk of colon cancer. Cashews are also rich in magnesium and copper which strengthens bones and and provides substance and flexibility to bones and joints.

Pumpkin seeds-Looking for a nutritional power house? Pumpkin seeds are rich in zinc which supports a healthy immune system, increases cell division and growth, improves sleep and mood, and sexual function. They are known to improve prostate health in men and to reduce symptoms of menopause and post menopause in women. I love to eat these raw or sprinkle them on my salad.

The bottom line, nuts and seeds are a healthy addition to your diet. They are delicious, nutritious, and they help you look and feel younger. A handful a day goes a long way, so why not go nuts? Or seedy? Ok, that was lame, but you get the picture.

I’m always available to talk about your health. Why not take the next step and take me up on a complimentary health strategy session? “Click Here” for your complimentary “Empower Your Health Strategy Session.” Together we’ll get you on the path to looking and feeling younger.

Have Happy Memorial Day!

Namaste Y’all!

Bruce