Over the last two centuries, the American diet has seen a major drop in omega-3 consumption. This has occurred for many reasons, not least of which being the rise in saturated fats used in food processing and the switch from grass-fed to grain-fed beef. The result has led to major health problems for Americans. That is where the fishoils step in!
Fishoils have been shown to help and reduce the prevalence of the following:
– Depression
– ADHD
– Bipolar illness
– Chronic Fatigue Syndrome
– Fibromyalgia
– Heart attack
– Stroke
Relieves Pain from Inflammation
If pain is associated with inflammation (and most pains are), it is important to realize that omega-3 fish oil also plays a critical role in suppressing excess inflammation in our bodies. This deficiency is one major reason why people are suffering from pain. Taking fish oil can decrease this excess inflammation — resulting in wonderful relief from pain.
Try a quick test to see whether your body’s inflammatory system is on overdrive. When you get a paper cut, it should quickly go away and be forgotten. If it gets red and you still feel the pain an hour later, you might benefit from taking fish oil.
Getting Fish Oil from Foods or Supplements
I’ve recommended fish oils for many years. The benefits of omega-3s for heart health, mental well-being, pain, and more make fish oil seem like a clear, natural choice. With fish oil being so important, I recommend people get at least 3-4 servings of salmon, tuna, sardines, herring or mackerel weekly.
If you find that getting the fish oil you need through meal planning is difficult to do, adding a supplement is a great alternative. Unfortunately, this can lead to taking a lot of pills (often 10-12 a day,) which is both obnoxious and expensive. In addition, there is some concern over mercury and other contamination that may be present in some fish oil supplements and many (if not most) brands are simply rancid (a major cause of fish burps.)
Fish oil has many benefits to your health, so it’s important that you not overlook including it regularly in your diet. Consider the tradeoffs of getting your fish oil from foods versus supplementation, and make an informed choice of which way to go – either way will be a smart decision.
The ANTI-Aging Food Cheat Sheet. This sheet also provides a great guide for preparing snacks throughout the day.
A well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. Forget the fountain of youth. Load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach.
- Cucumbers are good for the skin. The silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible.
- Blood oranges contain anthocyanins, antioxidants that combat free radical damage and UV rays.
- Cod contains selenium which safeguards your skin from sun damage and cancer.
- Mango provides 96% of your daily vitamin C needs and helps prevent periodontal disease.
- Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of hidden sodium levels.
- Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
- Foods of the Mediterranean: fennel, an anti-inflammatory; octopus, a rich source of Omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium
- Oysters an excellent source of zinc, which aids in protein synthesis and collagen formation.
- Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
- Blueberries 1 serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.
- Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin’s lipid barrier.
- Tuna contains Omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.
This week.. The challenge will be to make one of the following recipes.
Turkey Suasage and Peppers
This is a great heart healthy way to make turkey sausage. This recipe uses many natural ingredients to flavor to help reduce the overall fat.
Ingredients
1 package sweet Italian-style turkey sausage
4 bell peppers (red, yellow, green or orange), sliced 1/8 inches thick and then cut in half
1 very large sweet onion (Vidalia or Spanish), sliced 1/8 thick and then cut in half
1 (28 oz) can of Italian crushed tomatoes
3 tbsp of Italian seasoning
1/2 tsp of crushed red pepper flakes
Salt and pepper to taste
Fat-free non-stick canola spray
Directions
Take a large non-stick skillet pan and coat with non-stick spray. Turn heat to medium setting. Put whole sausages in the skillet until browned on all sides. Remove and set aside. Drain pan.
Spray pan generously with non-stick spray and place onions in pan with salt and pepper to taste. Sauté on medium heat for 5 minutes. Place pepper slices in pan with onions and sauté for 5 more minutes.
While peppers and onions are cooking, slice the sausage into 3/4 inch thick slices. Add the sausage slices to the pan with the onion and pepper mixture.
Then add the can of crushed tomatoes, the Italian seasonings and crushed red pepper flakes. Simmer over a low flame for 20 minutes. Serve the sausage and peppers over a cup of brown rice and a side green salad with a fat-free dressing.
Crab Salad with Melon and Citrus Marinade
This great dish that has many natural flavors that rid the need for any added sodium. Here is a great way to make a fresh dish without relying on many commonly used preservatives. 
Ingredients
Makes 4 servings
16 oz lump crab meat, picked over to remove any bits of shell
1 large cantaloupe melon
4 or 5 large basil leaves, cut into thin ribbons
3 or 4 sprigs of cilantro, leaves cut into thin ribbons
3 or 4 sprigs of parsley, leaves cut into thin ribbons
1/4 bunch of chives, thinly sliced
Mustard oil
Citrus marinade (see below)
Directions
Season crab meat with marinade, half of herbs and chives. Arrange the melon around the plate and top with the crab mix. Drizzle plate with marinade, remaining herbs, and a few drops of mustard oil.
Citrus Marinade
Ingredients
1 bunch cilantro, finely chopped
1/4 bunch parsley, finely chopped
1/2 bunch basil, finely chopped
1/4 Thai chili
1 shallot, finely chopped
4 lemons, juiced
4 limes, juiced
1 orange, juiced
1/4 cup honey
3 tbsp mustard oil
3/4 cup olive oil
Directions
In a bowl mix cilantro, basil, parsley, Thai chili, mustard oil, olive oil and honey. Season to taste with salt and then add the citrus juice. Refrigerate until ready to use.
There’s no sugarcoating the facts. Excess sugar consumption puts your body in danger of many potentially fatal conditions. Learn the top 4 reasons why sugar should get the boot from your diet.
1. High Blood Pressure – Normal nitric oxide levels keep blood vessels healthy and open. Too much sugar in your diet decreases nitric oxide levels, causing blood vessels to become narrow, which causes high blood pressure and an increased risk for cardiac disease.
2. High Cholesterol – People who consume too much sugar are more likely to have lower levels of HDL, or good cholesterol, higher levels of LDL, or bad cholesterol, and higher levels of triglycerides, or blood fats. This clogs up arteries and blood vessels, leading to heart disease.
3. Liver Disease – A diet high in sugar is believed to exacerbate fatty liver disease. Too much sugar spikes insulin and drives fat into the liver cells, which causes inflammation and scarring, eventually causing the liver to become cirrhotic.
4. Insulin Resistance – When sugar enters the body, insulin opens the door to allow sugar into the cells. However, when there are continuous sugar spikes, insulin becomes less effective. Sugar can’t get into the cells and become “stuck” in the body, producing toxic effects that lead to obesity and the threat of diabetes.
BOOT that sugar out of your diet!! Hunt down hidden sugars hiding in your cabinets and pantry. Throw away foods containing high amounts of added sugars, everything from tomato sauces to ketchup and peanut butter. Be especially wary of low-fat items as they often contain more sugar to make them taste better.
