You may have heard the buzz over omega-3 fatty acids, but wonder what exactly the buzz is all about?
What are Omega-3 fatty acids? Omega-3 fatty acids are a type of fat found in foods. Consumption of omega-3 fatty acids from fatty fish and plant sources have been shown to offer heart health protection benefits, such as lowering cholesterol levels and reducing risk for heart disease. What to eat for consumption of Omega-3 fatty acids?
- Fatty fish*- salmon, lake trout, albacore tuna – packed in water if canned, mackerel, sardines; recommend two 3-4 oz servings of fatty fish weekly
- Walnuts or other nuts – add to cereals, yogurt, salads or mix into muffin batters; recommend 1.5oz or 1/3 cup daily
- Canola oil, flaxseed oil, soybean oil – use in cooking for sautéing and stir frying; use as replacement for solid fats like butter and margarine in baking; use in salad dressings
- Eggs advertised as high in omega-3 fatty acids – some chicken feed is higher in omega-3 fatty acid, thus the eggs produced by these chickens contain more omega-3 fatty acids; limit egg yolks to 3-4/week.
*Pregnant and nursing women and young children should avoid fish high in mercury and limit quantities of most fish to 12oz weekly (albacore tuna should be limited to 6oz/week). Want more ideas? Contact Us for more information or set up an Appointment.
Plan Ahead for a Healthy Breakfast
While healthy eating may seem like an impossible task at times, it’s really not that different from how you approach other things in everyday life. It takes some time, preparation and a little practice. Tuesday night dinner becomes a lot easier if you have the groceries in the fridge and an idea of what you plan to eat. But how do you get there? Rather than feeling like you have to plan out every single meal for every person in your family and have it all organized right away, try to pick one meal to focus on and work your way through the others as you can. That’s a 33% improvement over eating no healthy meals per day! Imagine a 33% raise, or losing 33% of your excess weight – you’d be pretty excited, right? For the first round, let’s focus on breakfast. I’m choosing this meal first because this is the one that I hear most people say they skip due to hectic mornings and no time to think about food. However, when we skip breakfast it really sets us up for overeating later in the day, (9pm “munchies” anyone?) so let’s try to start the day off on a good note! Take some time to think about your morning routine. If you don’t have time to eat at home, think of items that you can grab and eat in the car or right when you get to work – Greek yogurt with fruit, whole grain cereal with skim milk (in a plastic cup), English muffin or toast with peanut butter, or smoothies. Another option is to make muffin tin breakfasts or breakfast casseroles on the weekend or in the evening and portion them out, so all you have to do is reheat them in the morning while you’re getting ready. Want more ideas? Contact Us for more information or set up an Appointment.
Just Move IT!
Have you set a New Year’s Resolution involving exercise? Research shows that 36% of people who made resolutions give up on them after one month! Sticking with exercise goals can be challenging, but it will be worth the effort. Some of the many benefits of aerobic exercise are as follows:
- Strengthens your heart and other muscles
- Improves your lung function
- Improves cholesterol levels
- Lowers blood pressure
- Burns additional calories
- Enhances feelings of well-being and reduce stress
Long-term goals for exercise for weight maintenance and general good healthy are 150 minutes per week of moderate intensity aerobic exercise, such as riding a bike, walking, or jogging. For weight loss, it is recommended that the time increase to 225-300 minutes per week. If that seems overwhelming, then just start by increasing whatever you are currently doing! If you aren’t exercising at all right now, then begin with a 10 minute walk daily for 1 week and increase by 5 minutes each following week. If you are currently walking 3 days a week for 30 minutes, then add one more day each week for a month and then try to increase to 5 days a week. Small steps in increasing your structured exercise activity will bring you big benefits in the long run! Want more ideas? Contact Us for more information or set up an Appointment.