Omega-3 fatty acid supplements

Omega-3 fatty acids (ALA, EPA, and DHA) are important nutrients. There is a wealth of data in the medical literature about the cardiovascular benefits of omega-3 supplements. Omega-3 supplements have been shown to reduce the risk of sudden cardiac death and heart attack, slow growth of plaque in the arteries by decreasing inflammation, improve lipid levels, enhance blood pressure regulation, and reduce pulse pressure.^1-5   These fatty acids are also necessary in recovery for athletes.  Keep inflammation down and energy up.  Because of these benefits, the American Heart Association recommends eating 2 servings of fatty fish weekly – but is really the healthiest way to get your omega-3s? 

Should we eat fish to get our omega-3s?
Fish is an unfavorable source of omega-3s because most fatty fish contain harmful pollutants, such as dioxin and mercury. People also report difficulty digesting fish oils because of the fishy taste and rancidity. Purified fish oils are an option, however the increased demand for fish and fish oils is depleting our oceans of fish.^6,7 Algae-based DHA and Plant-based Omega-3s are more sustainable option, and it is free of the environmental pollutants that accumulate in fish. Also, since pregnant women are advised to limit fish intake (to avoid the potential harm of mercury to the baby’s brain), supplemental DHA is a safer alternative.

Omega-3s don’t only help the health of your heart – here are some additional benefits:

• Important for pregnant/nursing women and children, to ensure proper fetal and childhood brain and vision development.^8-12
• Reduced risk of ADHD and other childhood cognitive disorders.^13,14
• Improved memory; reduced risk of Alzheimer's disease and cognitive decline in the elderly.^15-17
• Reduced risk of depression.^9,18,19
• Omega-3 fatty acids and Parkinson’s disease (PD): A number of animal studies have shown that DHA has preventive and/or therapeutic effects against PD.^20-22  I have seen PD in a surprising number of elderly men that eat healthy vegan diets, and I have also observed that all these men were DHA-deficient. Since men convert ALA to DHA less efficiently than women, prevention of Parkinson’s disease with DHA supplementation may be important for non-fish eating men.

How to maintain adequate omega-3 levels healthfully:

• Take 1 tbsp. of ground flaxseed each day
• Include additional plant sources of the omega-3 fatty acid ALA (walnuts, hempseeds or hemp milk, and chia seeds) in your diet regularly

You can get plant-based omega-3s from my favorite Nutrtional Shake Shakeology

References 1. Conquer JA, Holub BJ: Supplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjects. J Nutr 1996;126:3032-3039. 2. Geppert J, Kraft V, Demmelmair H, et al: Microalgal docosahexaenoic acid decreases plasma triacylglycerol in normolipidaemic vegetarians: a randomised trial. Br J Nutr 2006;95:779- 786. 3. Kris-Etherton PM, Harris WS, Appel LJ: Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Arterioscler Thromb Vasc Biol 2003;23:e20-30. 4. Nestel P, Shige H, Pomeroy S, et al: The n-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid increase systemic arterial compliance in humans. Am J Clin Nutr 2002;76:326-330. 5. Doughman SD, Krupanidhi S, Sanjeevi CB: Omega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHA. Curr Diabetes Rev 2007;3:198-203. 6. Myers RA, Worm B: Rapid worldwide depletion of predatory fish communities. Nature 2003;423:280-283. 7. Jenkins DJA, Sievenpiper JL, Pauly D, et al: Are dietary recommendations for the use of fish oils sustainable? Can Med Assoc J 2009;180:633-637. 8. Higdon J: Essential Fatty Acids. In An Evidence-Based Approach to Dietary Phytochemicals. New York, NY: Thieme; 2006: 78-99 9. Kidd PM: Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev 2007;12:207-227. 10. Ryan AS, Astwood JD, Gautier S, et al: Effects of long-chain polyunsaturated fatty acid supplementation on neurodevelopment in childhood: a review of human studies. Prostaglandins Leukot Essent Fatty Acids 2010;82:305-314. 11. Helland IB, Smith L, Saarem K, et al: Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children's IQ at 4 years of age. Pediatrics 2003;111:e39-44. 12. Koletzko B, Cetin I, Brenna JT: Dietary fat intakes for pregnant and lactating women. Br J Nutr 2007;98:873-877. 13. Schuchardt JP, Huss M, Stauss-Grabo M, et al: Significance of long-chain polyunsaturated fatty acids (PUFAs) for the development and behaviour of children. Eur J Pediatr 2010;169:149-164. 14. Stevens LJ, Zentall SS, Deck JL, et al: Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder. Am J Clin Nutr 1995;62:761-768. 15. Yurko-Mauro K: Cognitive and cardiovascular benefits of docosahexaenoic acid in aging and cognitive decline. Curr Alzheimer Res 2010;7:190-196. 16. Yurko-Mauro K, McCarthy D, Rom D, et al: Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement 2010. 17. Quinn JF, Raman R, Thomas RG, et al: Docosahexaenoic acid supplementation and cognitive decline in Alzheimer disease: a randomized trial. JAMA 2010;304:1903-1911. 18. Ramakrishnan U, Imhoff-Kunsch B, DiGirolamo AM: Role of docosahexaenoic acid in maternal and child mental health. Am J Clin Nutr 2009;89:958S-962S. 19. Stahl LA, Begg DP, Weisinger RS, et al: The role of omega-3 fatty acids in mood disorders. Curr Opin Investig Drugs 2008;9:57-64. 20. Bousquet M, Saint-Pierre M, Julien C, et al: Beneficial effects of dietary omega-3 polyunsaturated fatty acid on toxin-induced neuronal degeneration in an animal model of Parkinson's disease. FASEB J 2008;22:1213-1225. 21. Samadi P, Gregoire L, Rouillard C, et al: Docosahexaenoic acid reduces levodopa-induced dyskinesias in 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine monkeys. Ann Neurol 2006;59:282-288. 22. Calon F, Cole G: Neuroprotective action of omega-3 polyunsaturated fatty acids against neurodegenerative diseases: evidence from animal studies. Prostaglandins Leukot Essent Fatty Acids 2007;77:287-293. 

Where do you get your Protein from?

Since I have gone Vegan this is the #1 question I get!  It may be a little more complicated to figure out my protein intake, but it is much healthier than slapping a piece of grilled chicken on my salad.

Vegan High Protein Sources

Almonds, 7-8 grams of protein per serving

Pistachios 7 grams of protein per serving

Pumpkin Seeds 11 grams of protein per serving

Sunflower Seeds 8 grams of protein per serving

Hempseeds 11 grams of protein per serving

Almond Butter 8 grams of protein per serving

Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)

Black Beans 8 grams of protein per serving

Lentils 8 grams of protein per serving

Garbanzo Beans 7 grams of protein per serving

Navy Beans 8 grams of protein per serving

Kidney Beans 7 grams of protein per serving

Pinto Beans 7 grams of protein per serving  

I also love these wonderful protein powders:

Sunwarrior  http://www.sunwarrior.com/

Vega  http://myvega.com/

MAYAN CALENDAR WAVESPELL

Blue Eagle Wavespell
16 - 28 August

create, vision, mind

Seal Eagle: Eagle is the power to rise above an earthly level, to look down with wisdom and to act upon the way you would want the world to be. You can create a better world yourself to act with Vision and a higher consciousness.

 

Eagle Wavespell: During the Eagle Wavespell, your responsibilities may be pointed out to you. The more you try to escape from them, the more Eagle will fly after you and grab you with his strong claws. His action may seem rough, but didn't you see the web you were caught in? It is for your own good. Eagle asks you to fly with him and to take a look at your own life. See where you are and determine where you want to go. Take a little distance, take a good look and - if necessary - change your direction. It is possible that your memory is more efficient during these days and that you remember things you thought you had forgotten. Use these memories!

Wavemail content  adapted from www.mayatzolkin.com. For more information about the 13-moon Natural Time Calendar, visit www.lawoftime.org.  

Fruitilicious

There are many benefits to Fruit!!  Many times people are scared away from fruits because they are Carbohydrates and have sugar.  But I'm here to tell you that fruit is nature's perfect package.  Get a quick natural energy boost, wrapped in vitamins and fiber and packaged by nature to be eaten with just a hand and mouth (most of the time).  Yellow fruits such as apricots, cantaloupe, and persimmons are good sources of carotene which converts to vitamin A in the body.  Citrus Fruits such as oranges, grapefruit, lemons, and tangerines along with red and green peppers, and cantaloupe, strawberries, and tomatoes are best sources of Vitamin C.  Besides being high in Vitamin A and C they have many other health saving properties.  Look at the list below for your favorite fruit and enjoy!!!


Fruit  Benefit :

 apples :
Protects your heart, prevents constipation, Blocks diarrhea, Improves lung capacity, Cushions joints, reduce cholesterol, fight infections, prevent cancer, suppress appetite.
apricots :
Combats cancer, Controls blood pressure, Saves your eyesight, Shields against Alzheimer’s, Slows aging process.
artichokes:
 Aids digestion, Lowers cholesterol, Protects your heart, Stabilizes blood sugar, Guard s against liver disease.

avocados:
 Battles diabetes, Lowers cholesterol, Helps stops strokes, Controls blood pressure, Smoothes skin.

bananas and plantains:
 Protects your heart, Quiets a cough, Strengthens bones, Controls blood pressure, Blocks diarrhea.
 
beets:
 Controls blood pressure, Combats cancer, Strengthens bones, Protects your heart, Aids weight loss.

blueberries:
 Combats cancer, Protects your heart, Stabilizes blood sugar, Boosts memory, Prevents constipation.  


cranberries: 
prevent bladder and kidney infections, prevent plaques, prevent kidney stones

cherries:
anti-inflammatory, reduce arthritis and gout, good for the heart


dates:
natural form of aspirin, high in potassium, laxative

figs:
remedy for constipation, build bones, shrink tumors, fight parasites

grapefruit:
lower cholesterol, reverse clogged arteries, antiviral, detoxifier, slows tumor growth

lemon/lime:
antioxidants, block cancer, diuretic, prevent scurvy

kiwi fruit:
used for treatment of stomach and breast cancer

grapes:
(red) antioxidant, cancer fighting, raise good HDL cholesterol level, delay in tooth decay

mangosteen:
treat infections, skin ailments and digestive problems

melons:
antioxidant, most alkaline fruit, protect heart

oranges:
protect against respiratory infection, viruses, and gum disease

pineapple:
antiviral, antibacterial, help prevent osteoporosis, aids in digestion, anti-inflammatory, dissolves blood clots

plums: 
antiviral, antibacterial

prunes:
natural aspirin, laxative

raspberries:
antiviral, anticancer, natural aspirin

strawberries:
antiviral, block cancer, benefit cardiovascular system

Get Your Fruits

White Wave Windspell August 3- 15 2011

Communicate, spirit, breath 

Seal Wind: Wind is the Great Spirit whose breath fills you with life. It is Wind that nourishes your soul and who gives inspiration to speak your own truth. Wind teaches you about communication, inspiration, flexibility and changes.

Wind Wavespell: During these 13 days, misunderstandings are just around the corner. You will need to pay extra attention to communication. Your breath becomes a word, your word a sentence, the sentence a fact and the fact a reality. Be careful what you say because words have a reach beyond your sight and spread as concentric ripples through water. Try to speak clearly and honestly.
Try to be fully aware of your breathing. What is it you breathe in? What is the rhythm of your breathing? Sacrifice your breath as a gift to the Great Spirit/Hunab K'u; all your words will then flow in this stream. When God created man, he blew life into him with his own breath. Breathe in this Spirit and Inspiration awaits you. 

www.mayatzolkin.com

Natural Time Calender  www.lawoftime.org

Phytochemicals for Healthy Skin

Skin is the largest organ in our body, weighing about eleven pounds. Our skin serves as a protective shield against environmental chemicals, toxins, bacteria and UV radiation. We collectively spend billions of dollars each year to enhance our skin’s physical outward appearance. Fortunately, a healthy diet is an inexpensive solution to improve the protective qualities and appearance of our skin. 

Phytochemicals Protect Against Sun Damage
Skin cancer is the most common cancer in the U.S., affecting one out of every five Americans. UV rays produce harmful free radicals, which can damage our DNA and lead to cancer. While certain types ofsunscreen and sunblock effectively block UVA and UVB rays from the sun, a nutrient dense diet can enhance our natural defenses against UV rays by combating free radical damage. For example consider the following two phytochemicals. 

• Lycopene is a carotenoid antioxidant found in red and pink fruits such as tomato, grapefruit, and papaya. Studies show that lycopene has photo-protective qualities that prevent and repair DNA damage to the skin caused by the sun.2 • Polyphenols are a family of antioxidants that possess anti-inflammatory and photoprotective activities that improve the overall quality of the skin. Polyphenols are found in most fruits, vegetables, beans, nuts and seeds. Rich sources include onions (flavanols), cacao, grapes, peanuts (resveratrol), apples and green tea (catechins), citrus fruits (flavanones), and berries (anthocyanidins). Studies have shown that the catechins and flavanols offer significant protection against solar-induced skin tumors and also repaired UVB skin damage and increased skin circulation, elasticity and hydration.3

Phytochemicals Give the Skin a Healthy Glow
As a society, we tend to recognize tanned skin as an indicator of health and vitality. However, darkening the skin with the sun’s rays promotes wrinkling and aging of the skin. On the other hand, food-derived carotenoids are pigment molecules that can "color" the skin with a slight yellow-orange tinge providing protective health benefits. One interesting study found that people preferred the skin color caused by carotenoids over the skin color from a suntan, suggesting that carotenoids contribute to a healthier and younger looking complexion.⁴ There is a direct correlation between skin color and health: skin with an orange tinge reflects a healthy, nutrient rich diet.
A diet rich in phytochemicals and antioxidants provides protection against skin damage and cancer and is also an effective way to achieve healthful looking skin.

Phytochemicals and antioxidants can be found in my favorite nutritious shake!! Find out more Here:  Shakeology

References

1. Skin Cancer Foundation: Skin Cancer Facts. October 14, 2010]; Available from: http://www.skincancer.org/Skin-Cancer-Facts/.
2. Rizwan, M., et al., Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo. Br J Dermatol, 2010. 
3. Heinrich, U., Neukam K., et al. Long-Term Ingestion of High Flavanol Cocoa Provides Photoprotection against UV-Induced Erythema and Improves Skin Condition in Women. J. Nutr. June 1, 2006 vol. 136 no. 6 1565-1569 
4. Stephen, I.D., Coetzee, V., Perrett, D.I., Carotenoid and melanin pigment coloration affect perceived human health. Evolution and Human Behavior, 2010.