Balance Your Fats - The Benefits of Omega 3 6 and 9

If our decisions about fat are made based on fear and guilt, how do we eat well? Where's the pleasure, if it is soon wiped away by negative thoughts? What do we really know about fats?
Thinking positive about fats means we need to get to know them. Let's start with the polyunsaturates. We often hear that we should reduce the saturated fat, cut out trans fats, and eat more polyunsaturates. As the title suggests, we are looking here at the balance of these polyunsaturated fatty acids in our diet.
The main issue here is that we have evolved in an environment where we got the main two polyunsaturates, omega-6 and omega-3, in a certain ratio. Our bodies process both of them using the same enzyme. This worked fine for thousands and thousands of years. Then we started getting more of one in our diets. The ratio changed. Things were no longer in balance. Does this make a difference? There are plenty of scientists around who think it does. Why is that?

Firstly, when omega-3 and omega-6 are waiting to be metabolized by the enzymes, omega-6 gets to the head of the queue. If the ratio of omega-6 to omega-3 is high, the omega-3 doesn't get taken up by the body properly. We can lose the benefit of what we are getting in our diet.
Secondly, this very new change in our diet appears to have some problems. We need some omega-6 in our diet. It is an essential fatty acid; our body needs it but cannot make it. What seems to be happening is that a diet high in omega-6 can give rise to low-level inflammation. There are lots of chronic diseases where inflammation is a feature, often an uncomfortable one, such as in some forms of arthritis.
Third on the list of issues is metabolism. There is some evidence that omega-6 fatty acids encourage the body to store fat. Over thousands of years, when people didn't get so much omega-6 in their diet, those who lived outside the tropics got a glut in autumn. Fattening up before a chilly winter is a sensible thing for a mammal to do, because you can live off your reserves of fat when food is scarce. Our bodies are programmed to store energy in this way, and nature provides the right food at the right time, in autumn, when seeds (nuts, grains and pulses) are abundant. Eating more omega-6 the whole year round may not be a good idea.

The main two polyunsaturates we meet in foods are omega-6 fatty acids and omega-3 fatty acids. Our best omega-3s come from fish, but are also found in egg yolks and meats. Strict vegetarians may get them from algae products. Omega-6 polyunsaturates are found in many oils from grains, seeds and nuts. The amount of omega-6 varies, with more than 50% in sunflower, safflower, corn oil and soybean oil. Rapeseed oil has a more favorable ratio.
There are varieties of safflower that have been bred to produce oil with a lower omega-6 content than the regular safflower, and it is also known that grain-fed animals produce meat with more omega-6 than those that graze on green stuff. So you have to be a little bit careful if you want to reduce your omega-6 ratio.

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Tips for Preparing for Flu Season

Autumn is here, and hopefully you are out enjoying yourself in the crisp air and taking part in all of the seasonal festivities. In order to keep having fun all fall and winter long, it is important to remember that this wonderful autumn air also means that flu season is just around the corner. Taking certain simple precautions to protect yourself and your family can make all of the difference in keeping yourself well this year. Here are some important steps that you can take to prepare for flu season and stay healthy.
Eat and Drink for Health
One of the simplest steps we can take to ward off the flu is a practice everyone should ideally adhere to all year round: choose a healthy diet that will help your body to maintain a strong immune system. This does not really require any special or complicated diet. The basics are to stay well hydrated by drinking plenty of fluids and to eat a diet that is healthy and balanced. Food choices that may be particularly beneficial will include lots of fruits and vegetables that are high in antioxidants. Antioxidants carry many benefits, and are becoming more and more known to the public. One of these wonderful benefits is they can work as immune boosters, helping you and your family to have a healthier life overall.

Avoid Germs
There are many steps you can take to limit your contact with germs. Some of these may be more obvious than others, but if you begin a mindful routine of keeping yourself and the objects you come into contact with sanitized now, you will likely have formed good habits by the time flu season is in full swing. Proper hand washing is a hugely important practice. Many people know that they should wash their hands, but are not necessarily washing properly. To really benefit you should wash in warm, soapy water for between 30 to 60 seconds. It may help you to keep track of the time if you get into the habit of singing a song like the ABC's as you wash, and this will definitely help young children with washing their hands. In public places, try to wipe off surfaces like doorknobs with sanitizing wipes, if possible, as the flu virus can live up to 48 hours on hard surfaces. A good alternative is to use a hand sanitizer after touching these surfaces, but remember not to eat or touch food immediately afterwards. Wait a few minutes first so the sanitizer has time to kill the flu germs.

Get a Flu Shot
Though you should definitely follow every step to keep yourself healthy, the method of protection that is by far the most effective is getting a flu vaccination. The flu shot is recommended for almost anyone over six months of age, with a few exceptions, including people with severe allergies to chicken eggs or a history of Guillain-Barre Syndrome. If you do decide to get a seasonal flu shot, be sure to get it as early in the season as you possibly can, because its effectiveness only really kicks in by developing the right antibodies in your body about two weeks after the shot is administered.

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5 Foods To Eat When Sick

Protection from Autumn's Viruses

    Autumn couldn't come at a better time. With the beginning of the fall season comes cooler temperatures and a welcome change from summer's heat waves.

However, these changing temperatures also bring germs that cause allergies, colds and the flu. Do you ever wonder how doctors and teachers stay healthy when they're in constant contact with sick patients and children? They have to make a conscious effort to keep themselves healthy even though they are surrounded by germs in their classrooms and offices. The same goes for massage therapists, who are also at an increased risk of catching airborne germs due to the nature of their business. There's no sure-fire way to prevent catching a cold, but taking a few extra precautions will help ward off germs heading in your direction.

A healthy immune system will help stave off an impending illness. Obviously, a healthy, nutritious diet and plenty of sleep will protect your body from becoming stressed and worn down, making you more susceptible to catching a cold. Other behaviors can also affect how likely you are to get sick, such as drinking and smoking. Regular exercise, something as simple as walking a few times per week, has been proven to help strengthen the immune system. In addition to eating healthy foods, consider supplementing your diet with vitamins. Another important step is to make sure you allot yourself enough time for sleep and other fun activities, because when you're happy and well rested, your body will be healthier. Making these simple changes to your everyday lifestyle will help bolster your immunity.


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Health Benefits of Pumpkin

Losing Weight in Autumn

When the trees shed their leaves in autumn and the days are closing in, a lot of overweight people wish that not only the leaves, but also the pounds would fall. 
The goal is usually to be slim and fit for the Christmas holidays and New Year´s Eve.
However, losing weight especially in autumn can prove difficult for many people. There are just too many temptations in the time before and around Christmas, since you can buy most Christmas cookies and sweets already in September...
And before you know it, you have one or two bags of unhealthy food in your shopping cart.
Contingent upon the shorter days in autumn, we have a hard time doing some sportive activities. At nightfall we tend to get more tired and a bit sluggish. If you don´t stay consequently on your diet and if you don´t have some physical exercise, you are quickly in the old rut again and gain weight instead of loosing.
What can you do to get a slim body?
When you are aware of the traps, you can handle things easier. Try to ignore the sweets while shopping. This is easier said than done, I know. Before you go shopping, make a resolve not to buy any sweets. With a bit of goodwill you should be able to implement this intention. Provide yourself with fresh fruits from the fruit and vegetable section in your supermarket or from your local greengrocer. Having your cart loaded with good and healthy stuff, you should be able to pass the cookies section. Buy seasonal fruit and enjoy the thought of preparing a nice fruit salad when you get home. This image will distract you from the cookies and chocolates and raise the appetite for fruit.

If you want to lose weight in autumn you can help yourself with vegetables of the season. Especially in those last months of the year, cabbage is a good choice. Cabbage is low on calories, for instance white cabbage, red cabbage or savoy cabbage. Chop it in pieces or slices, cook it in little olive-oil, with onions and caraway seed (caraway makes the cabbage more digestible) until it is soft-boiled. Don´t stew it too long, though. The cabbage can by all means have some bite.
Cauliflower, broccoli and Brussel sprouts are also seasonal products. Briefly cooked in vegetable broth, flavored with salt and pepper and a bit of nutmeg you have lots of vitamins and little calories.
If you are accustomed to cream sauces and don´t want to go without it, you can prepare a sauce with skimmed milk instead of cream to go with the vegetables.
If you are interested in losing weight fast, try a diet with a cabbage soup. But please be mindful: people with internal diseases, diabetes or eating disorder should ask their doctor before dieting in this manner. To diet in this way over a longer period of time would mean a malnutrition. So, try it for a week and see if you like it!
Here comes the recipe:
1 big white cabbage or sweetheart cabbage (approx.2 pounds)
1 - 2 onions
1 - 3 garlic cloves (if requested)
3 tablespoons olive-oil
1\2 cup of dry white wine (if requested)
1,5 - 2 liquid quarts vegetable broth (or only hot water)
2 teaspoons caraway seeds
salt
pepper
some fresh herbs

Chop the cabbage in medium-sized pieces, the onions and the garlic in medium-fine pieces. Heat the oil in a big pot and sauté the onions. Add the garlic. Add the wine, which should boil down to a minimum. Add now the caraway seeds. Add the cabbage and stew it lightly. Add the hot vegetable broth and season with salt and pepper, if necessary. Allow it to simmer for approx. 20 minutes. The softer the cabbage is, the more digestible it is. Serve the soup with fine chopped, fresh herbs.
You can eat as much soup as you want all day through, since it has almost no calories.

The voracious appetite for sweets occurs often in the last months of the year, through the lack of daylight. Whenever possible, go for a walk during daylight. If you work until late at night, try to get some fresh air at the weekend.
In addition to that, a vitamin-rich nutrition regulates the appetite. Should the voracious appetite gain the upper hand, try a low-fat junket or yogurt with fruits. This is a good alternative and helps to keep the voracious appetite for sweets under control.
If you stop doing sports now because of the ugly weather, you will be angry with yourself next year. Try to hang on and go for a walk or go swimming one to two times a week. Cycling may be not so nice in autumn and winter, maybe you want to go to a fitness studio instead. In this case you are not dependent on the weather. Firm appointments in gymnastic or aerobic groups with like-minded people help a lot to accomplish your goal, namely losing weight in autumn.

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Top Ten Autumn Foods

The surroundings is getting colder, and you are able to see pale, dry leaves covering up the gardens and roads - autumn has come and with it the whole atmosphere has turned a little depressing. On the other hand, autumn also offers a treat for your taste buds as a huge selection of seasonal vegetables and fruits fill up the stores. What's more, a little bit of food indulgence is just what you need to beat the autumn doldrums and pep up your spirits.

Treat yourself to the deep, dark colored juicy fruits and vegetables rich in nutrients and phytochemicals that will not just delight your senses but will also build your health and prepare you for winter.
Here's a list of some of the best Autumn Comfort Foods -
* Apples - Apples contain flavonoids, which are probably the most powerful antioxidants available in food form. From reducing the risk of health diseases to preventing cancer, apples have many health benefits. There are two reasons why they're great choice, specially in the autumn season - first they have powerful anti-inflammatory and anti-allergenic properties that will fight off the common allergies and infections that crop up in the autumn season; and secondly, they are excellent for your skin and can help your feel and look younger. Have them with your breakfast, or as a mid-day snack, and you can actually keep the doctor away!
* Cranberries - Cranberries are delicious, juicy and absolutely healthy fruit widely available in the autumn season. They're low in calories and are packed with Anthocyanins, heart-healthy antioxidants. Cranberries also play an essential role in treating gum diseases, mouth ad stomach ulcers, urinary tract infections and many forms of cancer. You can find fresh cranberries from September to December, but most of it's used for cranberry juices and sauce.

* Pumpkin - Pumpkins are surely another important autumn comfort food, for they're loaded with beta-carotene, antioxidants, Folate and Vitamin C. Even the seeds are loaded with nutrition and are a rich source of Zinc and Omega 3 fatty acids. The air gets quite dry in autumn, which can affect your skin and make it look chapped and dull. Making pumpkin a part of your diet, can keep your skin supple, moisturized and infection free.
* Garlic - Garlic definitely is nature's own medicine. It contains Allicin, a chemical that is highly effective against fungi, viruses and bacteria. Internal consumption of garlic can reduce the LDL cholesterol levels in the blood and prevent cancer. As for the autumn blues, consuming garlic can drastically improve your mood too.
* Ginger - Ginger has a lot of inherent heat, which is what helps it be a perfect autumn comfort food. Whether you prefer ginger tea, or ginger pickle or just plain julienned ginger with honey, the advantages of this root are many. It can heal cough, cold and throat congestion, provide relief from digestive problems and soothe your stomach, fight nausea and even work miracles in driving away the allergies. As per recent researches, ginger works as an organic anti-inflammatory agent and is quite great for musculoskeletal ailments.
* Parsnips - Parsnip is a root vegetable that belongs to the family of carrots. They are a rich source of Vitamin C, Fibre, Calcium and Iron. These are abundant in colder areas, and are primarily a winter vegetable. You can either eat them raw, for their sweet and delicate flavor or you can steam and cook them with different vegetables.
* Kale - Kale is a deep, green leafy vegetable often available in the autumn season. Kale functions as an immunity enhancer (a must in autumn), clears lung congestion, wards off the infections and allergies. It is particularly beneficial for liver and stomach infections. Kale is full of iron, beta carotene, calcium, Vitamin C and potassium, and is a must include in your list of autumn comfort foods.
* Sweet potato - Apart from the fact that sweet potatoes are commonly available in autumn and taste great, they are also a storehouse of health benefits. These mouth watering delights have high amounts of Vitamin C and beta-carotene (vitamin A), so you can very easily ward off cold and other infections. Sweet potatoes are an excellent food choice for diabetics, as they are low glycemic food. The high amount of dietary fiber present in sweet potato relieves constipation and promotes a healthy digestive tract. For better flavor, eat these hot.

* Cinnamon - It is one of the most ancient known spices, and a perfect choice for autumn. Cinnamon is usually used in traditional Ayurvedic and Chinese medicines for treating cold, cough, flatulence, nausea, diabetes, diarrhea and numerous other physical illnesses. It can soothe your senses and keep your body warm and comfortable in the autumn. Cinnamon is also believed to improve energy and vitality, and is especially useful for people who have warm upper bodies but cold feet. You can sprinkle cinnamon powder over side-dishes and salads, drink it with tea or mix it with juices.

* Pepper - One more group of herbs, which are good for your taste buds as well as your health, are various forms of pepper. Including pepper to your food can help you in many ways - it reduces flatulence, improves digestion, deals with gastrointestinal disorders, kills viruses and bacteria, clears chest congestion, treats cough and cold, and so on. It's also a rich source of antioxidants. Whichever form of pepper you prefer - cayenne, black or white, they're all a great and healthy addition to your recipes specially during autumn.
Autumn signifies the beginning of the cold season, which is why a lot of people suffer from bouts of cough and cold and various types of allergies. Your skin will also feel extremely dry and lifeless, and will be more prone to fungal infections and bacterial.
Different autumn foods stated earlier are warming in nature, and work toward warding off the allergies and common infections associated with this season. These fruits, spices and vegetables will enhance your immune system and keep you comfortable and warm, so you are prepared for the cold days.

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