Omega-3 fatty acids are an essential part of any diet, but it’s especially important to get adequate omega-3 as you advance in age. Since your body doesn’t make omega-3 on its own, the only way to get them is through what you eat or through supplementation. Continue reading “5 Crucial Omega-3 Benefits and How to Make Sure You’re Getting Enough”
Fad diets may work in the short-term, but only if you work really hard at it. In the end, it’s usually impossible to stay on a prescribed diet forever, and the minute you go off and go back to your former eating habits, the weight comes right back on in spades.
The best way to lose weight, and keep it off, is to make lifestyle changes that become a habit. Small changes can add up to big changes. Each week you can adopt one of these new lifestyle habits, and in six months, you’re all but guaranteed to be lighter on your feet, feeling and looking amazing.
1. Reduce processed foods. One of the worst culprits for weight gain is processed foods. Try to stick with whole foods like fruits and vegetables, beans and legumes, whole grains, nuts and seeds, and lean proteins.
2. Lift weights. The more muscle you build, the higher your metabolism and the more calories you burn. Lift at least twice a week for the best results.
3. Do intervals. A huge body of research shows that intervals–alternating between easy cardio and high-intensity cardio–burn more calories and fat than straight cardio.
4. Eat more protein. Protein makes you feel fuller, and it also revs up your metabolism. Eat protein regularly throughout the day. Think eggs, nuts and seeds, cheese, and yogurt.
5. Supplement with krill oil. Studies show that mice fed diets high in omega-3 fats accumulate significantly less body fat. Stonehenge Health’s Antarctic Krill Oil is a powerful omega-3 supplement and contains free radical-fighting antioxidants.
6. Start your meals with a salad. Fill up on a little bulk ahead of eating the main course, and you’ll eat fewer calories at each meal and get the benefits of all those extra vitamins and minerals.
7. Ditch the soda. If you normally drink two sodas a day, quitting soda alone will net you a loss of almost a pound each week. It’s an easy way to lose 10-20 lbs. Try unsweetened tea, water, or low sugar kombucha as alternatives to soda.
8. Eat breakfast. Eating a healthy breakfast–even if it’s just a handful of nuts and a slice of cheese–revs up your metabolism and helps fill you up until lunch time and can prevent morning unhealth snack cravings.
9. Stand more. Standing desks are becoming increasingly popular as research shows that those who sit all day are at higher risk of obesity and a wide range of diseases. If you don’t stand, at least get up every hour and move for three to five minutes to keep the blood flowing. A tracking devices like an Apple Watch or Fitbit can help keep you on track.
10. Sneak in exercise. The more you move, the more you lose, period. Park far away, take the stairs, take the long way at home and at work, and whenever you think about it, move your body a little. It all adds up.
11. Replace the starch with veggies. Swapping the rice or potatoes with some steamed, roasted, or otherwise prepared vegetables can save you quite a few calories and carbs.
12. Eschew the fryer. Instead of frying food, bake or roast it whenever possible. Fried foods are categorically unhealthy, and they can quickly sabotage your weight loss efforts. Indulge now and then, but for everyday purposes, baking is the way to go.
13. Ditch the designer coffees. Those fancy coffee drinks do more than put a dent in your wallet: They also add lots of calories to your week. Develop a taste for plain coffee, maybe add a little half and half, but avoid coffee with loads of extra added sugar.
14. Split a meal. When you go out to eat, split a meal with your date. Portion control is important when you’re looking to lose weight, and huge restaurant portions can do you in if you eat out a lot, plus you’ll save money while you’re at it.
15. Eat more slowly. Eating quickly fills you up before your brain gets the “full” signal. Eat more slowly so that you’ll get the full signal sooner, saving lots of calories.
16. Take a probiotic. Probiotics like Stonehenge Health’s Dynamic Biotics are good for gut health, and they impact your overall health, too. Research shows that probiotics may increase levels of a protein that leads to decreased fat storage, and they may reduce inflammation to protect against obesity.
17. Don’t buy junk food. Shop when you’re full so that you won’t be tempted by your favorite junk foods. Indulge on special occasions, but most of the time, avoid the chips, candy, soda, and pastries.
18. Exercise for a half hour most days. Try to get at least a half hour of exercise five days a week for optimal weight loss. You can break your time up into two 15-minute sessions or three 10-minute sessions and get the same benefits.
19. Sleep. Adequate, healthy sleep is crucial for having the energy and mindfulness to exercise and eat healthy food. Strive for seven to nine hours of sleep each night.
20. Cut yourself some slack. Feeling bad about your food choices can lead to stress eating and other bad habits. Be kind to yourself. Try to make each day healthier than the day before. When you don’t, forgive yourself. There’s always tomorrow.
Weight loss after 50 isn’t as easy as it was in our younger days. Set reasonable weight loss goals for your body’s age, type and size. Consider your weight loss journey a series of small lifestyle changes that will, over time, add up to a healthier, slimmer you.
Omega-3 fatty acids are nothing short of a natural wonder. This gift comes to us compliments of Mother Nature. Omega-3s have been shown to possess a wide array of health benefits.
Unfortunately, many people still mistakenly believe that the best source of these miraculous fatty acids is in fish products, particularly in fish oil. Although a historically efficient way to receive the much-needed benefits of Omega-3s, the vast pollution of our oceans has led to a genuine danger of mercury poisoning in most fish products, including those found in Fish Oil.
Luckily, there is no need to risk your health when you are trying to improve it. Fish oil is no longer the preferred source of Omega-3 fatty acids. Today, the best source of Omega-3 is Krill Oil, the potent and poison-free alternative to fish oil.
Where does Krill Oil come from?
Krill Oil is harvested from tiny shellfish in the pristine waters of the Antarctic Ocean. The Antarctic Ocean is widely considered to be the cleanest and least polluted of all Earth’s oceans.
Fish oil, on the other hand, is derived from some of the most polluted, over-fished ocean waters on Earth. The fish taken from the massive fish farms located through the world’s oceans are prone to contamination, dangerous chemicals, and toxins. Fish oil can contain all sorts of harmful substances, from toxic metals like cadmium, lead, chromium, and arsenic to radioactive substances like strontium, to the ever-increasing amount of dangerous poisons like PCBs (polychlorinated biphenyls) and mercury.
More Omega-3 Fatty Acids
Not only have we established Krill Oil is a safer way to get your Omega-3 fatty acids, but it’s also a better way of absorbing them. While Krill Oil and fish oil both contain high levels of docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA), the two crucial Omega-3 nutrients your bodies needs.
Krill Oil also has a significantly higher amount of polyunsaturated fats in the form of phospholipids. Phospholipids are what most of your cell walls are made of. When the phospholipids in Krill Oil are presented to your cells, they are quickly absorbed into them, because Krill Oil has a higher bioavailability. The omega-3s are absorbed by your body more quickly, getting into your bloodstream, and can then promptly start producing results.
On the flipside of this, Fish oil contains polyunsaturated fats, but, it is in the form of triglycerides. The challenge for your cells is that triglycerides require your body to undergo more extensive processing to use the EPA and DHA, slowing down the effectiveness.
Risk-Free Omega-3 plus Astaxanthin
With Krill Oil, you don’t have to forgo the health-boosting benefits of Omega-3 fatty acids for fear of mercury poisoning. Krill Oil is the easiest, fastest, and safest way to get the critical acids the human body needs to thrive.
Additionally, Krill Oil contains Astaxanthin, a super-antioxidant. This proven powerful anti-inflammatory is produced by microalgae and ingested by the Krill, giving them their trademark pinkish coloring. Astaxanthin can help improve cardiovascular and immune function, boost energy, stimulate brain activity, and improve skin clarity.
Omega-3 Helps People Suffering From:
* High cholesterol
* IBD (inflammatory bowel disease)
* Alzheimer’s disease
* Macular degeneration
* Skin issues (eczema and psoriasis)
Finding the Best Krill Oil
As you’ve read above, Krill Oil is the clear winner over fish oil, however selecting the right Krill Oil is essential. Here are some keys to remember when looking at Krill Oil:
* Source Location: Krill Oil can be harvested all over the world, so it’s vital to find Krill Oil that comes from the cleanest waters on Earth, the Antarctic Ocean.
* Potency: Krill Oil is expensive to harvest and process. Many versions of Krill Oil on the market use low quantities of Krill Oil to make cheap products that are much less effective. Look for products with 1,500 mg of Krill Oil to make sure you are getting the recommended daily dose of essential Omega-3s.
* Purity: Some manufacturers use synthetic fillers or binders to save money and make their products look complete. Double check to make sure that the Krill Oil you purchase doesn’t contain any added fillers or binders.
* Manufacture Location: Krill Oils are produced and manufactured all over the world. For your safety, it’s best to purchase products made in the United States. Only products Made in America can be adequately protected by the FDA monitoring and regulations. Although products made in other countries may be safe, you can’t be guaranteed that they will pass the strict cGMP that the FDA requires of all USA based production laboratories.
* Tested For Quality: Many companies don’t spend the time and resources on internal testing and 3rd party verification testing of their products for quality, potency, and accuracy in dosing. Look for products that are tested and verified for the highest quality possible for you and your family.
Antarctic Krill Oil is the purest and most potent form of Omega-3 essential fatty acids you can take with numerous health benefits. Adding a high-quality Krill Oil supplement to your routine just makes good health sense.
In the 19th Century, Louis Pasteur’s germ theory of disease made an audacious and unthinkable claim. He asserted that most diseases are caused by invading microscopic organisms—little bad bugs that make us sick. This theory revolutionized medicine and saved millions from plagues like smallpox which had devastated populations for centuries.
However, as the adverse effects of antibiotic overuse on the immune system become increasingly clear, there has been a return to the seemingly simple words of the Ancient Greek father of medicine Hippocrates, the who famously proclaimed: “All Disease Begins in the Gut.”
Your Immune System is Under Attack
The simplest and most effective way of improving your immune system is to maintain a healthy, balanced gut microflora. Today, this can be harder to do, than perhaps ever before. Even if you think you maintain a healthy diet and you aren’t prone to intestinal discomfort, your gut is in worse shape than you may realize. And it’s not your fault.
The truth is that our modern industrialized food systems have created a monster in the form of processed foods. Mix that with chemical food additives, plus an overuse of antibiotics, and household chemical cleaners, and you can start to wreak havoc on your entire digestive tract. A perfect gut-wrenching storm is brewing in your belly, a storm that leaves behind a wake of carnage in the form of digestive and immune system disruption.
The Human Gut: Our “Second Brain”
Our digestive system is an incredibly complex piece of human machinery. From a macroscopic view, we know the gut breaks food and liquids down into their chemical components (carbohydrates, fats, and proteins, etc.), which the body uses for energy and cellular regeneration. But the gut also plays a critical role in hormone and immune system regulation, and it houses the body’s largest concentration of mood-altering neurotransmitters, including serotonin. That’s why many scientists refer to the gut as the body’s “second brain.”
On the microscopic level, this second brain is home to “good” guys and “bad” guys — good bacteria who fight off disease, and bad pathogens who seek to do you harm. The more “good” bacteria you have fighting for you, the more balanced your gut microbiome will become, which will lead to you having a healthier and stronger immune system.
Probiotics: The Key to a Strong Immune System
Think about your gut as your body’s gas tank. Probiotics are the premium fuel that your body needs to thrive. Probiotics are those little aforementioned “good” guys, healthy bacteria that help fortify your gut from an onslaught of invading “bad” bacteria which can cause gas, bloating, discomfort, and disease. The gut microbiome is made up of trillions of microorganisms (bacteria, fungi, and viruses) that, when properly balanced, keep our bodies running like well-oiled machines, helping fight off disease.
Where to Get Probiotics?
There are several excellent sources of probiotics that you may be eating already. Yogurt, (especially homemade) is one of the best sources along with pickled foods, sauerkraut, kefir, dark chocolate, microalgae, miso soup, and tempeh. But just changing your diet isn’t enough. Often foods that contain probiotics only contain a small number, and the variety of probiotic strains can be insufficient.
To ensure a proactive stance against the barrage of digestive destroyers that seek to weaken your immune system, you should add a probiotic supplement to your system. Probiotics are the most natural and effective way to improve your immune system, this is why it is critical to take a daily probiotic supplement with high levels of CFUs and strain variety.
“I had butterflies in the stomach.”
“She showed real Intestinal fortitude.”
“He’s got guts.”
These are just a few common expressions that reflect our deep intuition about the connection between our bellies and our brains.
Ever get so nervous you vomited? Ever get queasy on a first date? A growing body of evidence is confirming what we always knew intuitively: There is an inextricable link between our minds and our bodies. What’s more, the effect of inflammation in the digestive system on our mood is even stronger than we ever imagined.
The Mood-Changing Power of Inflammation
Your gut plays a critical role in your body’s hormone and immune system regulation. The digestive system houses the body’s largest concentration of mood-altering neurotransmitters, including serotonin and is the reason behind how the health of our gut can and does affect your mood. That’s why so many scientists now refer to the stomach as the body’s “Second Brain.”
A balanced gut microbiome or “Second Brain” is one that contains a ratio of about 85% “good” bacteria (probiotics), and about 15% “bad” bacteria (pathogens, that cause inflammation and disease). The more probiotics, the more balanced your gut will become. The more balanced your stomach is, the less swelling and the less inflammation you will experience, causing your body to be more stable and you to experience more positive moods.
One startling example of the link between belly and brain happened in 2015. Following a gastrectomy, a patient developed their first manic episode. Researchers hypothesized a connection between their bad gut bacteria buildup and their bad mental state—and they were right. The patient was given activated charcoal, which absorbs inflammatory cytokines and acts by neutralizing the effect of inflammatory mediators in the stomach. After 15 days of treatment, the patient’s mania disappeared, and he remained manic-free for the subsequent eight months of the study.
Scientists have long known that depression is commonly found in sufferers of autoimmune diseases, gastrointestinal inflammation, cardiovascular diseases, type 2-diabetes, and cancer–diseases synonymous with chronic low-grade inflammation. In many cases, treating the inflammation has treated the mood disorder.
Get a Healthy Second Brain, and the Mind Will Follow
If you want to improve your mood, you must stop inflammation first. To prevent inflammation, some of the things you can do include: follow a healthy low sugar diet, get adequate exercise, meditate, and, perhaps most importantly, introduce a daily dose of natural supplements such as turmeric, krill oil, and probiotics. If you take good care of the “Second Brain”, the mind is sure to follow.
Top 3 Inflammation-Killing, Mood-Improving Supplements
Research of anti-inflammatory agents such as Omega-3 rich krill oil, probiotics, and turmeric supplements have shown to be helpful in treating a host of mood and mental maladies.
With the added help of probiotics, you can maintain optimal gut flora for optimal digestive health and inflammation reduction.
Shopping Tip: Look for probiotics with the highest number of CFUs, unique strains, and adequate packaging.
The natural spice turmeric has been used for millennia and has been clinically shown to be one of the most effective ways of fighting inflammation and improving overall mood.
Shopping Tip: Look for Turmeric Curcumin with 1000 mg as the daily dosage. Also, make sure it contains BioPerine to help absorption.
Omega-3 fatty acids (best taken in the form of krill oil, a safer, more effective alternative to fish oil) have long been shown to reduce inflammation, decrease anxiety, and improve depression.
Shopping Tip: Look for a krill oil that is carefully tested and contains a daily dose of at least 1,500 mg of Pure Krill Oil with high levels of EPA, DHA, Phospholipids, and Astaxanthin.
Joint pain and weakness is a problem for millions of Americans. Not only does it cause significant discomfort, there is nothing more frustrating than having the desire to exercise but not being able to because your joints are either too weak or too inflamed.
Joints are the critical pieces of connective cartilage that hold your bones together, but the connections get weaker as you age. Even if you have good joints now, you should still take proactive measures to ensure your joint strength continues well into your later years.
Easy Option #1: How to Become Joint-Healthy
There are many ways to help improve joint health, including:
Choosing joint-friendly exercises like swimming over joint-destroyers like running
Beginning a workout with a mild aerobic workout before you stretch
Practice Yoga a few times per week
Ice problem areas to reduce swelling and pain
Improve core strength with exercise
Reduce your weight
Eat omega-3 rich fish to help reduce inflammation
But That Will Only Take You So Far …
Just like weak joints make it difficult to travel long distances, the above prescriptive measures will only take you so far on your path to healthy joints. After all, you would have to eat a whole lot of salmon to get perfect joints. Luckily, there are a couple of natural wonders Mother Nature has provided to help you strengthen your joints so you can enjoy a healthy, active lifestyle.
Easy Option #2: The Joint Healing Power of Krill Oil
Krill Oil is becoming one of the most used and sworn by supplements on the market. Filled with Omega-3 essential fatty acids in the form of EPA and DHA, krill oil has been shown to be effective in reducing inflammation. Studies indicate krill may help treat arthritic joint tissue by neutralizing pro-inflammatory activity.
A recent study showed that individuals inflicted with arthritic pain saw a 100% drop in C-reactive protein activity in just one month of taking 300mg of krill oil per day.
Krill oil is preferred over fish oil because, while they are both excellent sources of Omega-3 fatty acids, krill oil is more bio-friendly and requires less processing for your body to absorb them. Derived naturally from krill shrimp deep in the pristine, unpolluted waters of the Antarctic Ocean, krill oil doesn’t come with the fear of mercury poisoning and other pollutants—a fear increasingly associated with fish oil and other fish products. Krill Oil also contains Astaxanthin, a super-antioxidant and potent anti-inflammatory which may further help promote joint health.
Easy Option #3: The Ancient Joint-Healing Properties of Turmeric
New studies are confirming what the ancient peoples of Asia have known for thousands of years. Namely, that there is a very special spice called Turmeric that can work absolute wonders on the human body.
Commonly found in Asian food, turmeric is the main spice in Indian curry. The yellowish color of this satiating spice is caused by the curcumin, the substance also responsible for Turmeric’s numerous health benefits.
Multiple studies have shown that Turmeric Curcumin can help reduce pain and inflammation, fight off free radical damage, and even improve overall mood. Recent studies at The University of Arizona showed that Turmeric decreased joint inflammation by blocking the production of the protein that turns on the gene responsible for the growth of tiny blood vessels. Subsequent studies have concluded similarly startling evidence of Turmeric’s inflammation-fighting effectiveness.
Give a Jolt to Your Joints
Why not try all 3 options? Your joints are critical to your ability to move comfortably through life and you need to treat them with care. While there is no magic elixir for perfect joints or perfect health, there are things we can do to dramatically improve our health and happiness that don’t require a major lifestyle adjustment.
Adding powerful anti-inflammatory supplements like krill oil and turmeric to your daily routine can help turn those inflamed, aching joints into the strong and elastic joints you so deserve.