Here’s a great recipe to help you get valuable Omega 3’s in to your diet, Salmon Nicoise Salad
Click the recipe card below and try this tasty meal out!
Omega 3’s Increase Diversity of Gut Microbiome
A study published in the journal Scientific Reports has found that women who had higher levels of serum Omega 3s had a more diverse gut microbiome correlating to better overall health. This includes lowering the risk of diabetes, obesity and inflammatory gut diseases like colitis and Crohn’s. Interestingly enough, these results were independent of whether or not the women in the study had a diet that was rich in fiber.
Biodiversity of our gut microbiome is necessary for good health. Among other things, a healthy gut microbiome promotes good digestion, a strong immune system, aids in detoxification and in reducing inflammation.
In trying to understand the association between Omega 3s and gut biodiversity, the researchers found that:
“high levels of omega-3 in blood are correlated with high levels of a compound called N-carbamylglutamate (NCG) in the gut. This compound has been shown in animals to reduce oxidative stress in the gut. We believe that some of the good effects of omega-3 in the gut may be due to the fact that omega 3 induces bacteria to produce this substance.”
Omega 3s are essential fatty acids. They are fats that are essential for our good health but they must be consumed through our diet and/or supplementation to get the amounts that are needed on a daily basis. There are three different types of omega-3s: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Although often supplemented for, it is preferable to get our Omegas through diet. Some very good food sources of Omega 3s include wild caught salmon, flax seeds, chia seeds, walnuts and spinach.
Cultivating a healthy gut is vital for our good health. This study, demonstrating the apparent role that Omegas can play in establishing the diversity of our gut microbiome, offers us yet another tool in our diet arsenal to help us achieve our health goals.
Turmeric Hummus Recipe
Turmeric Hummus is a simple, delicious recipe that I made over the Thanksgiving weekend this year. Hummus is a healthy, familiar dip but adding turmeric to it takes it over the top with nutritional value. Numerous studies of the turmeric root have proven it to be anti-inflammatory, good for digestive health and to possess anti-cancer properties.
Give it a try and send me your feedback.
How Important is your Waist Circumference to your Health?
Let’s look at your waist circumference.
What you weigh can matter but your weight circumference may matter more.
Waist Circumference (AKA “Belly Fat”):
Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is round around the middle and the pear is rounder around the hips/thighs.
THAT is what we’re talking about here.
Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?
It’s the apple!
And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.
This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “un-pinchable” fat.
The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.
And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.
So where your fat is stored is more important that how much you weigh.
Am I an apple or a pear?
It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.
Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.
For men the number is 40”.
Of course this isn’t a diagnostic tool. There are a lot of risk factors for chronic diseases. Waist circumference is just one of them.
Reducing the size of your waste circumference is a positive step for improving your health. Here are some suggestions to get you going.
Tips for helping reduce some belly fat:
- Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
- Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer. It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
- Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
- Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.
- Stress less. Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
- Get more sleep. Try making this a priority and see how much better you look and feel.
Recipe (High fiber side dish): Garlic Lemon Roasted Brussels Sprouts
Serves 4
1 lb Brussels sprouts (washed, ends removed, halved)
2-3 cloves of garlic (minced)
2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
dash salt and pepper
Directions
- Preheat oven to 400F.
- In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.
- Bake for about 15 minutes. Toss.
- Bake for another 10 minutes.
Serve and Enjoy!
Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K.
References:
http://www.precisionnutrition.com/research-abdominal-fat-and-risk
http://www.precisionnutrition.com/visceral-fat-location
http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat
https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/
http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4
https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/
https://authoritynutrition.com/20-tips-to-lose-belly-fat/
How to Cook the Perfect Hard Boiled Egg
I love eggs and I am proud of it! Eggs are economical, can be cooked in so many different ways and they offer great nutritional value. And yes I eat the whole thing because an egg is a whole food and I like whole foods. The 2 components of the egg each offer a unique nutrient profile.
Eggs are a great source of protein. 1 large egg contains approximately 6 grams of protein and it is in the egg white that most of it is found.
The egg yolk has about half of the protein of the egg white but offers a heavy nutrient hit. The yolk of an egg provides vitamins A, D, E and K, the antioxidants lutein and zeaxanthin and the valuable nutrient choline.
The most common question I get around meal planning is “Can you give me some snack ideas?”. Well yes I can. Have a hard boiled egg! You can make a few at a time, keep them in the fridge and grab one when you need it. Perfect for convenience and time management. Do you see why I love eggs!
Cooking the Perfect Hard Boiled Egg
I have tried various techniques for cooking hard boiled eggs but find this one to be the best:
- Put your eggs in to a pot and cover with cold water
- Turn the heat to high
- When the water comes to a good rolling boil turn off heat and cover the pot with a lid
- Set your timer for 20 minutes
- When your timer goes off drain the water and then cover the eggs with cold water. This last step helps the shell to come off easier
- Once your eggs are cooled, drain the water and your eggs are ready to eat or to be stored in the fridge
So that’s it in an egg shell:)
This technique has never failed me. Give it a shot and if you feel like letting my know how it goes I would love the feedback.