the bacteria are live. Also check the sell- by date, to ensure not winding up with expired probiotic strains. Probiotics should be kept away from heat and moisture, as these can kill off the
microbes. A cool dry place, or a refrigerator, are the ideal places to store probiotics.
HEALTHY FATS
● Reduce the risk of heart disease and stroke. ● Reduce the risk of cancer. ● Ease arthritis and joint pain. ● Help heal and reduce the occurrence of inflammatory skin conditions such as rosacea, eczema, and acne. ● Support a healthy pregnancy. ● Battle fatigue. ● Boost brain power, sharpen memory, and balance mood. There are different types of omega-3s. Omega-3 contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are long-chain omega-3 fatty acids and come from animal sources. EPA and DHA have the most health benefits and can be found in fish and algae. DHA provides the highest anti-inflammatory benefits. Omega-3 also contains alpha- linolenic acid (ALA), which is a short-chain fatty acid derived from plant sources. ALA is a less potent form of omega-3, and has no known value, outside of the body converting it to DHA. However, the body is only able to convert about 8% into the healthy DHA; for this reason, vegetarians will need to eat more of these foods to supplement their diets, if they are avoiding fish. Some great sources containing rich amounts of omega-3 fatty acids that are high in EPA and DHA are: ● Anchovies. ● Herring. ● Wild-caught salmon. ● Mackerel. ● Trout. ● Sardines. ● Tuna. ● Mussels ● Oysters. ● Halibut. Some great sources for the less potent (but still healthy) omega-3s high in ALA are: ● Algae (such as seaweed) is also high in the healthy EPA and DHA. ● Eggs, which also contain small amounts of the healthy DHA. ● Flaxseeds and flaxseed oil.
Fats are a macronutrient, meaning the body requires fat, protein, and carbohydrates in larger amounts than is needed from the micronutrients. Healthy fats are one of the building blocks of any healthy nutrition plan. Omega-6 fatty acids are building blocks of cell membranes. They help prevent dryness and keep the skin healthy and hydrated. Omega-3 fatty acids are necessary to keep skin thick, supple, and moisturized. When incorporating fats into a healthy nutrition plan, it is important to understand the difference between healthy fats and bad fats. “Bad fats,” the fats that cause health problems, are artificial trans fats and saturated fats. These types of fats are guilty for causing weight gain, clogged arteries, and increased health risks. On the flip side, there are the “good fats.” Omega- 3s, omega-6s, monounsaturated fats, and polyunsaturated fats are all healthy fats, and are good for the skin, the heart, cholesterol, and overall health. The good fats provide all of the following health benefits: ● Improved skin tone and texture. ● Lower risk of heart disease and stroke. ● Lower bad LDL cholesterol levels while increasing good HDL. ● Prevent abnormal heart rhythms. ● Lower triglycerides associated with heart disease and fight inflammation. ● Lower blood pressure. ● Prevent atherosclerosis (hardening and narrowing of the and narrowing of the arteries). ● Help fight fatigue. ● Help control weight. The fats from the healthy fats group can easily be incorporated into any nutrition plan, as they can be found in a wide variety of foods. Good sources for monounsaturated fats are: ● Olive oil. ● Peanut oil. ● Sesame oil. ● Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, and cashews). ● Peanut butter. ● Avocados. ● Olives. Good sources for polyunsaturated fats are: ● Sunflower seeds. ● Flaxseed. ● Walnuts. ● Fatty fish (salmon, tuna, mackerel, herring, trout, and sardines). ● Soybeans. ● Soy milk. ● Tofu. ● Help overall moods and brain function. ● Help build healthy cell membranes. ● Sesame seeds. ● Pumpkin seeds. The superstars of the healthy fats group are easily the omegas. Numerous studies have been done that prove that adding food groups containing the omega-3 fatty acids and omega-6 fatty acids to the diet can provide a whole host of health benefits. Clients suffering from dry or dehydrated skin can especially benefit from eating a diet rich in the omega fats, as they help the skin to stay soft, supple, and hydrated. Research has shown that increasing the amount of omega-3 fatty acids in the diet can provide the following benefits: ● Prevent and reduce symptoms of depression, ADHD, and bipolar disorder. ● Protect against memory loss and dementia.
● Chia seeds. ● Soybean oil. ● Canola oil. ● Walnuts. ● Mayonnaise. ● Edamame. ● Beans. ● Brussels sprouts. ● Spinach. ● Kale.
The American Heart Association recommends that people with documented heart disease get about 1 gram of EPA plus DHA per day. For people with no documented heart problems, the AHA recommends eating at least two 3.5 oz (100 grams) servings of fish per week. Some people choose to supplement their diets with fish oil supplements; we review the information regarding these supplements in another chapter. Vegetable oils help to lower LDL cholesterol, while raising the healthy HDL levels. The “good” vegetable oils also help lower cholesterol levels. The good oils containing healthy amounts of the omega-6 fatty acids are: ● Olive oil. ● Canola oil. ● Safflower oil. ● Sunflower oil. ● Extra-virgin olive oil (also contains healthy phytochemicals).
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Book Code: EFL1024
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