Benefits of Eating Fish

Eating FishFish is good and good for you. It is packed with health benefits, including high-quality protein, vitamins and trace minerals that are difficult to obtain from other food sources. Fish is quick and easy to prepare, on the grill, in the broiler or in stir fry dishes.

So, why aren’t people consuming more fish? Could be because we’re conditioned to be a society of meat eaters. But as more Westerners are starting to assume an active role in their health, they are eating more fish than ever before.

If you’ve considered healthy eating from the sea, let’s take a look at the benefits of adding fish to your diet.

Omega-3 Fatty Acids

People who do not consume 2-3 servings of fatty fish per week are likely deficient in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

These are the polyunsaturated fatty acids, found in omega-3s, which interfere with blood clots and aid in prevention of plaque buildup in blood vessels. Plaque buildup and blood clots are precursors of atherosclerosis, which left untreated can lead to heart disease.

Good news for those who have already suffered a heart attack – eating two fish meals weekly may reduce the risks of a second, possibly fatal heart attack.

Omega-3 fatty acids may also aid in the fight against inflammatory and immune system reactions, which typify diseases such as psoriasis and arthritis.

Best Fish Sources of Omega-3 Fatty Acids

The richest fish in omega-3 fatty acids are the dwellers of cold, deep waters. These fish carry fat in their muscle tissue:

• Atlantic salmon
• Blue fin tuna
• Albacore tuna
• Mackerel
• Herring

If you have an affinity for sardines, they contain a godly amount of omega-3 fatty acids. Water packed canned tuna is another alternative.

Protein Providers

Just because a certain fish does not carry fat in their muscle tissues doesn’t mean you should totally avoid it. Cod, snapper, halibut and haddock are a few white-fleshed fish that are excellent sources of protein.

Brain Food

Those ‘old wives’ rocked. For instance, the old wives’ tale that fish is brain food… Researchers have reported that amino acids and fatty acids in fish likely improve brain health.

Essential amino acids in fish are used by the body to make the brain’s neurotransmitters, which facilitate communication with other body systems.

Your body taps the fat contained in muscle tissues of fish and extracts the omega-3 fatty acids. It constructs brain-cell membranes from the fatty acids.

Also, as we age, our bodies have a tendency to produce smaller amounts of DHA. (Inadequate DHA is linked with a decline in cognitive abilities.)

One study, led by Ernst Schaefer, M.D. at Tufts University, followed 900 seniors for nine years. Researchers concluded the participants who ate fish three times weekly evidenced a decreased risk for dementia and Alzheimer’s disease, whereas non-fish eaters did not.

Bottom Line

Now that you’re familiar with its bounty of benefits, are you up for eating more fish?

How is this for a surprise ending? Bet you didn’t know saltwater fish is one of the rare food sources of vitamin D.

Nutritional Powerhouses Disguised in Small Packages

Nutritional Powerhouses Disguised in Small PackagesThere are very few ‘go to’ easy snacks that allow you to obtain over 10 different vitamins and minerals from in one simple handful. For years nuts alone have been high on the list for their essential fats and nutrients but it seems like seeds are now taking their turn in the limelight. We introduce the nutritional powerhouse known as ‘Pumpkin seeds’

These nutrient packed seeds are easy to carry, with no need to be refrigerated they can simply be put in a container and carried with you on the move. A simple way to ensure you get your daily intake of fibre and heart healthy essential fats. Choosing to buy them for your busy lifestyle should be an easy decision.

Health benefits for men. They have recently made it into the Top 3 foods men should be including in their daily diets. They are packed full of zinc which is one of the most important nutrients for men, not only does it aid the production of testosterone but promotes a healthy prostate. The essential fatty acids also promote good heart health in men.

Health benefits for women. There are over 9 known benefits to health, each one offering women the chance to boost our wellbeing. They can benefit heart, liver, offer immune support, they hold anti diabetic properties and support hormonal balance for post menopausal women; they have the health appeal to females of all ages.

What other nutrients do they contain? It’s hard to imagine such a small package can hold such a wide range of nutrients. Magnesium, manganese, copper, protein, zinc and more importantly they contain plant compounds known as phytosterols and free radical finding antioxidants, all of which promise an added boost for health.

How can we consume them? Although they are great for a snack, they can also be used in a diverse range of ways. Many recipes encourage them to be roasted, added to salads, or soaked and sprouted; eaten in their raw form boosts our ability to better absorb the nutrients they contain. The biggest trend is to dehydrate them, making them crispy and more appealing to eat.

Cultivated from the bright orange flesh of the pumpkin, the seeds are extracted by dicing the flesh into chunks, breaking the outer husk, hulling, washing and finally packing ready for shipping. Although complicated compared to the cultivation of other nuts, engineering has made this process very efficient.

Pumpkin seeds originated in South America and they can be traced back as far as 1300 AD making them a very ancient nutrient rich food source for our ancestors. Ancient diets would have ordinarily included nuts, red meat and rice so seeds were an important source of vitamins and minerals.

Although they are still grown throughout the USA, in the last 10 years China have taken the lead as the biggest cultivators. China exported 6 million tonnes in 2014 with India and Russia following close behind. Cultivating them is deemed very profitable as they take up very little crop space; more and more countries are looking to see if their climate is suitable.

We are more often turning to nuts and seeds for a healthy snack alternative, our busy lifestyles dictating our diet choices. If we choose to buy pumpkin seeds we can be happy in the knowledge we are putting a wide range of nutrients into our bodies, which will not only improve health over the long term but ultimately combat many modern day illnesses.Their ability to promote good health for both men and women mean they are easy to introduce to the diet of all the family.

Top 7 Tricks To Eat Less Sugar

Eat Less SugarLet’s eat less. Which isn’t easy because it’s so addictive. And so readily available. It’s reportedly in 74% of packaged foods in the supermarket. 74%!

So we’ve come up with some ways to curb your refined sugar cravings. I’m not a cold turkey man myself. Australia’s best export is the Tim Tam (sorry Hugh Jackman, even the girls are with me on this). So I’m not giving that up. Or holiday desserts. But as someone with an insatiable sweet tooth, I certainly try to cut down.

Top 7 Ways To Cut Down Sugar

1. Don’t Buy It

Call me Captain Obvious here but if you don’t buy it, you can’t eat it. If that chocolate on sale near the supermarket register suckers you in, you’re going to eat it. If you buy that gourmet ice cream when your hosting your friends, you’re going to finish it off. If you have cookies in the pantry from last week, you’ll remember soon enough.

2. Do It Yourself

“Eat all the junk food you want as long as you cook it yourself.” – Michael Pollan

The internet is overflowing with simple sugar free dessert recipes. The rationale in making junk food yourself is that the effort will deter daily consumption. And the ingredients you use will be much healthier than the treats that can sit on supermarket shelves for years at a time.

3. Raw chocolate

Buy it from the store or make it yourself. By raw, we mean an uncooked and unprocessed. Should be full of cacao and contain no sugar.

Raw chocolate satisfies that familiar craving without doing any damage. The challenge is not eating it by the block.

4. Peppermint tea or toothpaste

Not sure about you, but post dinner is when my sugar cravings are at their peak. My body refuses to acknowledge that the meal is over until I’ve finished the palate with something naughty.

So I have to trick my mouth by introducing peppermint. Once you freshen the whole mouth, sugary cravings subside. You know that the sweet treat just won’t taste as good now. Peppermint tea is effective, subtle and enjoyable. Toothpaste is more hardcore and more effective.

5. Hot Cacao or Turmeric Latte

Another post dinner hot beverage is hot cacao. Clean and chocolatey. Just warm the following ingredients on the stove on medium heat:

  • Almond milk – 1 cup
  • Cacao – 1 tablespoon
  • Maple syrup – 1 tablespoon (or raw honey)
  • Cinnamon – 1/2 teaspoon

Swap out cacao for 1 teaspoon of turmeric if you’d prefer. You can add ginger powder to that version too.

6. Chocolate smoothie

Sticking with chocolate, why not enjoy a smoothie when you’re craving. This is another technique I love using at any time of the day. But surprisingly, it’s one I turn to at night. Again, after dinner I’m ready to ravage sweets.

7. Go short term extreme

Some people do better going cold turkey. And when I fall off the wagon, I feel the same way. If you have a serious problem with sugar then dive into a restriction diet. Try a 5 day juice cleanse. Go paleo for the week. Or go harder and do a whole month of the Whole30 diet. The longer you go without sugar, the more likely you’ll kick the habit and reset your tastebuds.

3 Amazing Raw Honey Benefits

Raw Honey BenefitsWhen we talk about the health benefits of honey, we are specifically talking about raw honey benefits. The perfectly clear honey that most grocery stores carry has been highly processed. Unfortunately, when honey is processed, it becomes nutritionally depleted. In fact, processed honey is no more nutritional than ordinary table sugar!

Processed honey has been heated to very high temperatures, past the point of pasteurization, around 158 degrees Fahrenheit (70 degrees Celsius). This temperature kills most of the bacteria and fungi that naturally occurs in the honey. This prolongs the shelf life of honey by many months which converts honey into a more profitable product for food manufacturers. Heating honey to high temperatures also makes it a thinner fluid so it can be filtered through a very fine mesh to fully remove the particulates which some consider to be more aesthetically pleasing. Again, this is more profitable (or so they think). Thinner liquids can also be poured more easily into containers.

With the above information in mind, let’s discuss three amazing raw honey benefits:

1. Raw Honey Contains Pollen

Bee pollen is so nutritious it is considered a superfood. It contains almost all the nutrients required by humans to survive. It is 40 percent protein and contains more essential amino acids ounce for ounce than beef or chicken. Furthermore, pollen protein is in the form of free amino acids which can be immediately utilized by the body, unlike having to wait for hours for your digestive system to break down the amino acids in meat and most vegetable proteins.

Bee pollen is so full of vitamins it is like taking a natural multi-vitamin, which is far more healthy than taking a synthetic form of multi-vitamin (most bottles of vitamins sold in drug stores). It should be specially noted that bee pollen is high in vitamin D, which is quite difficult to find in other foods, unless it has been “fortified” with synthetic vitamin D that does not confer the same health advantages natural vitamin D. Bee pollen is also a very effective natural allergy remedy and it is highly anti-inflammatory.

Bee pollen is filtered out of processed honey so you will not get these benefits if you buy filtered honey!

2. Raw Honey Contains Propolis

Propolis, also called bee glue, has been highly prized for its medicinal value going back for thousands of years. To look at propolis, you’d probably never guess it is such an amazing natural healer because it looks like an amorphous mass of “gunk.” It is thought to have at least four hundred chemicals of medicinal importance. Scientists are only beginning to discover all the health values that propolis bestows, and the more they study it, the more they find!

Propolis is known to contain the most powerful natural antibiotics known! In fact, these antibiotics are so powerful, they have been proven to effectively kill MRSA (Methicillin-resistant Staphylococcus aureus) infections that very few synthetic antibiotics are able to kill. In this regard, Propolis holds great promise. Propolis is also being fervently studied for its anti-cancer properties. For example, it has also been shown to prevent the new formation of new blood vessels around cancerous tumors, thereby preventing them from metastasizing (spreading). Bee glue is filtered out of processed honey so you will not get these benefits if you buy processed honey!

3. Raw Honey Contains Far More Micronutrients

Suspended in the matrix that is honey is a wide host of micronutrients treasured by natural health experts. These include trace minerals that are difficult to find anywhere else, a variety of antioxidants, living enzymes, and every form of natural vitamin that is easily absorbed by the body.

Pasteurizing honey denatures the vast majority of the micronutrients raw honey contains, rendering them useless to the human body. In fact, denatured micronutrients can sometimes actually be harmful to the body. Thus, this is another major advantage of eating raw honey over processed honey.

Final Thoughts

There’s one more important thing you should know about raw honey benefits. Scientists have tried for years to artificially synthesize “raw honey” in the lab. However, they haven’t even come close. This is a superfood that only Mother Nature can produce and the only source is raw honey!