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The MEGA Essential Fatty Acid---OMEGA-3's

2/22/2015

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For over 50 years, the western diet has rapidly been changing.  One component that has been changing quickly is the intake ratio of Omega-6 fatty acids to Omega-3 fatty acids.  A healthy diet must contain both Omega-6 and Omega-3, however, instead of the ratio being within the recommended limits of 1:4 through 4:1 we are seeing ratios of 16:1 Omega-6 fatty acids to Omega-3 fatty acids respectively.   This increase in Omega 6 to Omega 3 ratio correlates with the increased incidence in Western Civilizations of inflammatory diseases. 

Omega-6 and Omega-3 fatty acids are both polyunsaturated.  Polyunsaturated fats are molecules that have more than one unsaturated carbon bond in the molecule or double bonds.  Oils that contain polyunsaturated fats are usually liquid at room temperature and solid when chilled i.e. olive oil.  Polyunsaturated fats can help lower the bad cholesterol (LDL) in your blood thus lowering your risk of heart disease and stroke.  Both Omega-6 and Omega-3's are necessary for normal body function.  These fatty acids, unlike most other fats, are not simply stored or used for energy but are essential biologically active components of processes such as inflammation, blood clotting and overall cellular function. 

Our bodies do not make fatty acids so we must get them through our food.  Omega 3 AND Omega 6 fatty acids are essential to help decrease inflammation, build cell membranes in the brain and for many other functions.   Our cells function much better overall with these fatty acids.  According to Stillwell et al. from 2003 in an article published in chemistry, physics and lipids, Both omega-6 and omega-3 fatty acids are important structural components of cell membranes and  serve as precursors to bioactive lipid mediators, and provide a source of ENERGY. Long-chain omega-3 polyunsaturated fats (PUFA),  in particular exert anti-inflammatory effects and it is recommended to increase their presence in the diet.

Linoleic Acid (LA) is an Omega 6 essential fatty acid and ALA or Alpha Linoleic Acid is an Omega 3 essential fatty acid.  Essential means that humans cannot make them on our own and need food to supply them.   Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be made from ALA and these two components, EPA/DHA are commonly found in omega 3 supplements.  EPA and DHA have been used in numerous studies on their effects of treating diseases.  

The issue arises when the ratio is too high.  If the amount of omega 6 fatty acids is much higher than 1:1, this can contribute to excess inflammation in the body.  Excess inflammation in our bodies can lead to chronic diseases such as cardiovascular disease, diabetes, metabolic syndromes, cancer, arthritis, Alzheimer's disease and many others.   Basically, if both Omega-3 and Omega-6 fatty acids are equal in your diet this will reduce overall inflammation.  If the ratio is too high, and you have too much Omega-6, this will increase inflammation.  

A paper in Biomedicine and Pharmacotherapy published in October of 2002, explained how humans evolved eating similar amounts of Omega-3 and Omega-6 fatty acids corresponding to a ratio again of approximately one to one.  Now, Western diets have an exorbitantly high amount of Omega-6 fatty acids which are increasing the prevalence of inflammatory diseases such as certain cancers, Alzheimer's disease, arthritis, lupus and others as stated previously.  More recently in a 2006 study also from  Biomedicine and Pharmacotherapy, the same researchers found that  A lower ratio of omega-6/omega-3 fatty acids is needed for the prevention and management of chronic diseases. Because of genetic variation, the optimal omega-6/omega-3 fatty acid ratio would vary with the disease under consideration.

EPA and DHA are what we commonly hear about in the media.  These two components are found in fatty fish.  They are derived from ALA and our bodies will breakdown ALA into EPA and DHA.  ALA can be found in foods such as vegetable oils, flaxseeds and walnuts.  It can also be found in vegetables like kale, spinach and Brussels sprouts.  Remember, our bodies have to BREAKDOWN the ALA to EPA and DHA.  Therefore, supplements like fish oil capsules, krill oil and other omega 3 supplements are commonly broken down already into certain amounts of EPA and DHA so your body has to do less work and can absorb more of the beneficial omega 3 . 

It is still unclear as to whether omega 3 fatty acids from fish or vegetable sources are more beneficial.  We do know that it is definitely better to get the Omega 3 from food sources rather than supplements if possible.  Most Americans and people from other Western countries do not get enough Omega 3's from their diet.   To maintain good health you should try to eat one rich source of Omega 3 fatty acids per day.  You can easily incorporate this into your daily meals by adding walnuts or flaxseed to your oatmeal in the morning or having a piece of salmon for lunch or dinner.  If you do not eat breakfast and dislike fish you can use a salad dressing that contains flaxseed or canola oil. 

If you are not getting enough essential fatty acids from your diet, it then becomes important to take a supplement.  You can find fish oil supplements easily and vegetarians can take flaxseed oil.  The suggested dose is 500mg/day  Studies have also suggested that people who already have heart conditions should take an increased dose of 1,000mg/day or more.  Caution should be taken as increased dosages can cause increased bleeding and of course if you have a heart condition or other disease you should contact your primary care physician in regards to increasing dosage.  






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Tips For Eating Healthy at the Office

2/18/2015

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Many of us spend a large part of our day at work.  There are temptations everywhere!  Whether it is a holiday or someone's birthday and cookies or cake are involved , going to eat at the cafeteria or ordering lunch with your coworkers, you must be prepared.  Preparation and a little effort goes a long way in terms of staying healthy while busy at work.  Here are a few tips on eating healthy at the office. 

1.     When preparing healthy foods at home, make extra so you can have lunch for the next day or even a couple of days of meals that consist of healthy foods. 

2.        Try one new fruit or vegetable once a week.  You can add this to a salad for lunch or have as a snack.

3.        Keep a food journal or try an app on your phone or computer.     It may seem like this will be time consuming, but writing down everything you eat and drink for atleast a week or two as well as how you feel mentally and physically, may help you figure out your eating habits at work. 

4.      If you just do not have time to bring lunch from home every day, try shopping at your local natural food store or deli.  Look for freshly made foods like salads, baked chicken, roasted vegetables, grains such as coucous, healthy wraps or sandwiches.

5.      Make sure to drink enough water.  To help stay hydrated throughout your day bring with you a water bottle that you can refill.  Try to drink approximately 8 to 10 glasses a day.  Some people who are used to sugary drinks such as soda or juices have a hard time converting to water.  You can put cucumbers, lemons, limes or other fruits in your water to make it more tasty without adding sugar and flavorings. 

6.        Get a food buddy!  There is more than likely another coworker who is also having difficulty avoiding the tempting snacks and treats around the office.  Having a partner to hold you accountable will definitely be helpful. 

7.   Start a Fitness Challenge!























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 Valentine's Day Recipes (continued from last post)

2/12/2015

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  • Here are some recipes to enjoy with your Valentine.  Cheers!

    Tomato and Watermelon Salad adapted via www.myrecipes.com
    Makes 4 to 6 servings
    Ingredients
  • 5 cups (3/4-inch) seeded watermelon cubes
  • 1 1/2 pounds organic  ripe tomatoes, cut into 3/4-inch cubes
  • 3 teaspoons sugar
  • 1/2 teaspoon salt
  • 1 small red onion, quartered and thinly sliced
  • 1/2 cup red wine vinegar
  • 1/4 cup extra virgin olive oil
  • Romaine lettuce leaves (optional)
  • Cracked black pepper to taste
  • Directions
  • Combine watermelon and tomatoes in a large bowl; sprinkle with sugar and salt, tossing to coat. Let stand 15 minutes.  Stir in onion, vinegar, and oil. Cover and chill 2 hours. Serve chilled with lettuce leaves, if desired. Sprinkle with cracked black pepper to taste.

  • Saffron Risotto adapted via www.epicurious.com
  • Makes 4 Servings
  • Ingredients
  • 28 ounces organic chicken stock or vegetable stock
  • 1 tablespoon vegetable oil
  • 1/2 onion, finely chopped
  • 1 cup arborio rice
  • 1 cup white wine
  • Large pinch of saffron
  • 1 tablespoon butter (or ghee for vegans)
  • 1/4 cup grated Parmigiano-Reggiano, plus shavings for garnish (optional)
  • Directions
  • Bring stock to a low simmer in a medium pot. Heat oil in a medium saucepan over medium heat for 1 minute. Cook onion until translucent, about 3 minutes. Add rice and a pinch of salt. Sauté until rice is translucent, 1 to 2 minutes. Add wine and saffron; bring to a simmer, stirring, until rice has absorbed most of wine. Add 2 ladles of stock to rice; simmer, stirring, until rice has absorbed most of stock. Continue adding stock, allowing rice to absorb it before adding the next ladleful. Cook until rice is al dente and mixture is a little loose. Stir in butter. Turn off heat. Stir in grated cheese. Cover and let sit 2 minutes. Divide among 4 bowls. Garnish each with cheese shavings, if desired.

  • Seared Figs and White Peaches with Basamic Reduction adapted via
    www.myrecipes.com
    Makes 8 servings
    Ingredients
  • 1 teaspoon black peppercorns
  • 2 teaspoons butter (or Ghee), divided
  • 2 teaspoons chopped fresh thyme, divided
  • 4 firm ripe white peaches (about 1 3/4 pounds), halved and pitted
  • 8 firm ripe Black Mission figs, halved lengthwise (about 1 pound)
  • 1/3 cup balsamic vinegar
  • 1/3 cup crème fraîche (optional coconut cream see www.foodnetwork.com for recipes)
  • 1/8 teaspoon salt
    Directions
  • Cook peppercorns in a small skillet over medium heat 6 minutes or until fragrant and toasted. Cool. Place peppercorns in a heavy-duty zip-top plastic bag; seal. Crush peppercorns with a meat mallet or rolling pin; set aside.Melt 1 teaspoon butter or ghee in a large skillet over medium-high heat; stir in 1 teaspoon thyme. Add peaches, cut sides down, to pan. Cook 2 minutes or until browned. Remove from pan. Place 1 peach half, cut sides up, on each of 8 plates. Melt remaining 1 teaspoon butter in pan; stir in remaining 1 teaspoon thyme. Add figs, cut sides down, to pan; cook 2 minutes or until browned. Place two fig halves on each plate.

     Add vinegar to pan; cook over medium-low heat until reduced to 3 tablespoons (about 3 minutes). Cool slightly. Spoon about 2 teaspoons crème fraîche into the center of each peach half; drizzle about 1 teaspoon vinegar mixture over each serving. Sprinkle each serving with about 1/8 teaspoon pepper. Sprinkle evenly with salt


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    Valentine's Day-  Surprising Foods that Help to Increase Libido

    2/12/2015

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    image source: http://img1.wikia.nocookie.net/__cb20120306130928/vampirewars/images/c/c6/Cleopatra's_Majesty_large.jpg
    Pictureimage source: http://www.whataboutwatermelon.com/wp-content/uploads/2010/02/lovewatermelon.jpg
    With Valentine's Day around the corner, many women and men are looking forward to a night of passion and romance!   Valentine's Day can be fun and exciting, however, for several people this special day is a reminder of their deficiency in the romance department.  A low libido or sex drive, can be frustrating and even embarrassing. 

    The causes for women appear to be a bit more complicated than for men.  A large factor for men is age.  Studies have found that men with higher amounts of testosterone circulating in their blood have a higher sex drive, but testosterone levels drop as men age. Researchers say that as many as 10 percent of men in their forties have a sexual dysfunction, but up to 80 percent of men older than 70 experience it.  One study of 414 men between the ages of 40 and 79 found that sex drive and erectile function were significantly affected by testosterone levels.  

    For women, age is definitely factor especially after menopause with hormone changes.  A woman’s estrogen levels plummet at menopause and during the years leading up to menopause. As a result, you may notice vaginal dryness and pain during sex, which can understandably lead to a lower sex drive.   In that recent study of sexual desire, 52 percent of women who had gone through menopause were more likely to have low desire, while only 27 percent of premenopausal women reported low libido. The researchers estimated that at least 16 million women 50 and older had a low sex drive, while about four million felt distress over having low desire.  Additional factors affecting women and men are stress levels, anxiety and depression, certain medications, health conditions such as heart disease and vascular conditions or past trauma and negative sexual experiences in your past. 

    Below, I will provide you with three of the best and surprising foods to help increase your libido.  In addition, make sure to check out some food and drink ideas for Valentine's Day or date night!

    Watermelon

    This fruit should be eaten all year round!  According to Dr. Bhimu Patil from Texas A&M, "The more we study watermelons, the more we realize just how amazing a fruit it is in providing natural enhancers to the human body."
     Phyto-nutrients are one of the beneficial components in watermelon.  These are compounds that occur naturally and are bioactive, or able to react with the human body in order to create healthy reactions.   

    In watermelons, these include lycopene, beta carotene and the libido enhancing citrulline.  Citrulline  is an alpha-amino acid which was initially isolated from watermelons.  Citrulline is produced as a by product in the human body of the enzymatic production of nitric oxide from the amino acid arginine.   Why am I going into such nerdy scientific detail you ask?  It is because Nitric Oxide is important for vasodilation or the widening of blood vessels.  When blood vessels widen or vasodilate, blood flow increases.  The increase in blood flow helps to decrease blood pressure by a response mechanism.  Basically, the blood vessels relax much like the response caused by Viagra.   

    Citrulline, the precursor to arginine, is found in higher concentrations in the rind of watermelons than the flesh. As the rind is not commonly eaten, two of Patil’s fellow scientists, drs. Steve King and Hae Jeen Bang, are working to breed new varieties with higher concentrations in the flesh.  Hopefully we can look forward to adding this new type of watermelon to our diets in the near future. 

    Saffron

    Saffron is a spice that is derived from the flower Crocus sativus aka the saffron crocus.  The crimson stigmas, which are at the end of this flower, are commonly dried and used in food as a seasoning and coloring agent.  Saffron is very costly by weight and appears to have originated in Southwest Asia and Greece.  This spice can now be found as well in Eurasia, North Africa, North America and areas of the tropical pacific such as Polynesia. 

    The use of aphrodisiacs dates back thousands of years in Chinese, Indian, Egyptian, Roman, and Greek cultures. It is said that Cleopatra used to bathe in saffron.   Although the scientific basis of these substances was not understood, aphrodisiacs were used to enhance the sexual experience. Their use allowed for human procreation and to help obtain a sexually fulfilling relationship

    Recent studies have also shown antidepressant properties compared to reference drugs.  The studies include trials against placebo and trials against reference drugs, such as the SSRI fluoxetine.  These studies were conducted in Iran, which produces 90% of the world’s saffron. While this study showed some evidence, other researchers are still trying to replicate these results.  Saffron’s antidepressant properties are related to serotonin metabolism. Saffron’s side effects, like reduced snacking and an elevated mood, could be the result of increased serotonin action in the body.  Further research is needed to determine the exact functioning of this mechanism.  Serotonin related sexual dysfunction in both women and men may be affected by saffron ingestion along with SSRI medications.  The best evidence to date does not support a pro-erectile effect of saffron supplementation per se, although it may have a particular role in combating SSRI related sexual dysfunction that results in erectile dysfunction.  ... show

    Using saffron in food will provide the same effects as supplementation, since saffron supplements are dehydrated extracts of the spice.  I would recommend to use saffron in food rather than supplementation because it is still unclear as to the safe dosage.    Researchers at the University of Guelph have found that saffron can improve sexual performance.  To use saffron soak the threads in hot liquid for about 15 minutes then add to any grain like rice, barley or quinoa.  You can also use it in soups.  or use it in a soup or stew.  Hey, if Saffron worked for Cleopatra, I say give it a try!


    Picture
    image source: http://static7.depositphotos.com/1028911/745/i/950/depositphotos_7454280-Dried-saffron-spice-and-Saffron-flowers.jpg
    Figs
    Figs are rich in magnesium, a component your body needs to manufacture sex hormones.  They contain magnesium, a mineral needed to produce sex hormones like androgen and estrogen that have some control over your libido; and an amino acid that increases the production of nitric oxide, important for expanding blood vessels and increasing blood flow EVERYWHERE. 





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    Decrease Muscle Tightness in Your Lower Extremity with Self Deep Tissue Massage

    2/8/2015

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    Picture
    image source http://www.juztoday.com/deal/471/img/6.jpg
    Self-Myofascial  release or deep tissue muscle massage, can be performed easily at home, in the gym, at work or even while traveling.  Myofascial release is a therapy for soft tissue which helps to treat muscle immobility and pain.  This can be performed on your own without the help from a therapist or partner.  This type of therapy is considered an alternative or complementary treatment for tight, painful and tired muscles. 

    Myofascial release helps to relax contracted and tight muscles, improve blood flow to the area and increase the muscles ability to stretch.  The fascia is a type of connective tissue that is quite thin and elastic.  This substance wraps around many structures in our bodies including muscle.  Fascia helps to support and protect these structures.  During trauma, overuse injuries, infections and other diseases or conditions, fascia can often become damaged and restricted.  Myofascial release (MFR) is used as a broad term for treating muscles, however, types of tissue other than fascia are targeted as well i.e. connective tissue and fibers within the muscle itself. 

    A recent study from
    Ajimsha et al June 2014, carried out by physiotherapists working at the Myofascial Therapy and Research Foundation in Kerala, India and later reviewed by The International Journal of Osteopathic Medicine in Septemeber 2014, showed myofascial release for painful plantar heel pain was more effective than a control intervention for heel pain.  The control group in this study received no myofascial release therapy and instead received sham ultrasound therapy (inactive ultrasound).  The researchers found that patients in the MFR and control groups reported a 72.4% and 7.4% reduction, respectively, in their pain and functional disability in week 4 compared with that in week 1, which persisted as 60.6% in the follow-up at week 12 in the MFR group compared to the baseline.  Proving the benefit for myofascial release in treating painful soft tissue conditions. 

    Previous studies have also shown the benefit of myofascial release on the calf muscles and iliotibial band (IT band) in combination with a stretching protocol (see my prior post).   A particularly easy and fun way to perform Self-Myofascial Release (MFR) is using devices like a foam roller.  You can purchase a foam roller at your local sporting goods store or online.  If you belong to a gym they usually have a few on hand. 

    Foam Rolling Tips:
    -Foam rolling should be performed slowly.  A general rule is to move the foam roller approximately one inch per second over the muscle(s). 
    -Apply a moderate amount of pressure to the muscle group you are working on.  If the pressure is too light you will not feel the benefit, if too hard, it will likely cause a great amount of pain and you will wind up quitting before you are ahead!  
    -You want to feel a slight amount of discomfort.  When you get to an area that is very painful you likely found yourself a muscle trigger point (aka a knot). 
    -If you find a trigger point, stop rolling and pause for 10-30 seconds at that spot using the foam roller to lightly rock back and forth or side to side. 
    -You should notice that the knot or trigger point will release after 10-30 seconds.  If it does not come back to this point later on


    Note:  The above tips hold true as well for using other rolling devices on muscles and soft tissue. 

    How to Foam Roll For The Calves:

    Picture
    1.  Begin by resting your lower leg (Achilles area) on the foam roller.  Ensure that your toes are pointing upwards towards the ceiling during the entire movement
    2.  Lift hips off the ground using your arms and slowly roll the entire calf muscle from bottom to top ending just below your knee.  Do one leg at a time.  You may use the other leg for increased pressure by crossing it over the leg you are working.
    3.  When you hit a trigger point area stop and roll for 10-30 seconds as stated above.  Continue on and switch to other leg. 

    Perform this and other exercises for about 3-5 minutes per muscle group or until you feel you have received maximum benefits.  There are other types of rollers including the trigger point Grid roller and The Stick.   Click here for the link to A Guide for the Foam Roller by The Sports Medicine Institute. 
    Enjoy! 

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      Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
      Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
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      If you have health concerns you should contact your physician for professional advice.

      Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

      Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



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