Did you know that eating “GOOD FATS” can help you lose weight? That’s right folks, GOOD fats can get rid of BAD fat! Although fat used to get a bad rep, it’s finally getting it’s due! The fact is: we all need fats.

We now know that some fats, specifically the omega fatty acids (also known as Essential Fatty Acids-EFA’s) are vital for health.

Omega-3 Fats

The king of the EFA’s are the omega-3 fats: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic aicd (DHA). Unfortunately, although DHA is  also an omega-3 fatty acid, it is NOT found in the other fats, so you have to find it elsewhere. (see below)

Plant sources of omega-3′s include nuts and seeds, especially flaxseed oil or ground flaxseeds. they are also found in lesser amounts in legumes, whole grains and green leafy vegetables. Coldwater fish like wild salmon are a great source as well. The adequate intake guideline developed by the National Academy of Sciences Institute of Medicine recommends that men consume 1.6 grams of omega-3 fatty acids a day, and that women consume 1.1 grams daily. (unless pregnant or lactating, see below)

DHA’s and Pregnancy

During pregnancy, developing babies rely on their mothers to get needed DHA. Since DHA is derived from the foods we eat, the content of DHA in a mother’s diet determines the amount of DHA passed on to her developing baby. Unfortunately, the majority of pregnant women in the U.S. fail to get the recommended amount of DHA in their diets and DHA is not found in most prenatal vitamins. The good news is leaders in maternal health are beginning to educate women about the importance of DHA and some food manufacturers are starting to come up with creative ways to help people – pregnant and non-pregnant- get the DHA they need.

Current research suggests adequate levels of DHA may help increase a developing baby’s cognitive functioning, reduce the risk of pre-term labor and decrease the risk of postpartum depression.

Why do pregnant and lactating women, who so critically need DHA, find it difficult to get the recommended amount of this crucial nutrient in their diets? There are two primary reasons. First, during pregnancy the daily requirements of DHA increase from 220 mg to somewhere between 300 and 1,000 mg (depending on which expert you consult). Second, DHA isn’t easy to get in your diet, especially when you are pregnant. Significant amounts of DHA are found in animal organ meats and fatty fish.

My advice? Get a good DHA supplement from your doctor or from a health foods store. According to Dr. Barbara Levine, associate professor of nutrition in medicine at Weill Medical College of Cornell University, “the purest source of DHA is not the fish itself, but rather what fish consume: the ocean’s vegetarian plant algae.” Taking DHA supplements produced from marine algae is therefore a safe way for pregnant women to boost their fatty acid stores. (like the spirulina which is inside Green Dream powder!)

HERE is a smoothie recipe including coconut oil!

and the majority of my desserts contain coconut oil, check out those recipes, too!

references and for more info:

The Coconut Miracle, Bruce Fife, 2004

Jon J. Kabara, Ph.D: Health Oils From the Tree Of Life

The Coconut Research Center: http://www.coconutresearchcenter.org/

She Knows-Pregnancy Website

Cold and flu season is here, so why not create a “sadhana” (daily practice) to help ward off any bugs intent on taking up residence in your body?

First order of business, cultivate good habits that promote a healthy immune system.

Second, learn to manage your stress and keep a postive outlook–your emotional state has as much to do with your physical health as do invading viruses and bateria.

Here’s How:

*Get a good night’s sleep. Research shows that not getting enough sleep is as bad as unrelenting stress. Aim to be in bed by ten o’clock and up by sixish.

*Eat foods that are high in fiber and low in fat and contain plenty of omega-3 fatty acids-for example, wild salmon, ground flaxseeds walnuts chia seeds, or hemp seed.

*Add fruits and veggies rich in antioxidants to help stimulate your immune system.

*Walk, jog, ride your bike 0r any exercise will increase immune function and make you feel happier.

*Go upside down every day. Include headstand, shoulder stand, plough pose, or downward-facing dog in your yoga practice. Strong immunity depends on good circulation; inversions are yoga’s fight to your immune system.

*Get outside. Listen to birds sing; watch a sunset; take a stroll in the park. Being in nature can be calming and nurturing.

*Practice loving-kindness toward yourself and others, count your blessings, and don’t forget to laugh out loud-every day!

Body and Mind

YOUR BODY SPEAKS YOUR MIND

The connection between mind and body is, without a doubt, the most exciting area of modern research into the causes of illness and disease and the maintenance of good health. It is now a proven fact that when you are depressed, your immune system is too. More and more areas of science and medicine are being forced to give serious consideration to the mind-body relationship and its implication in your overall mental and physical health.

The relationship between mind-body and the interaction between psychology (the mind with all its thoughts and emotions) and the central nervous, immune and endocrine or hormone systems. Studies all over the world seem to bear out what most complementary therapists and holistic practitioners have always maintained-the whole person ins much greater than the sum of all their parts. When looking at creating enduring optimum health, the interconnection of all the mind-body systems holds the vital key to continued wellbeing.

It is a medical fact that stress has a big effect on our general and specific health and on our sense of wellbeing. If the mental and emotional pressures that build up inside cannot be expressed and resolved, they are likely to find a way out through the body, usually through the weakest point-whether its the nerves, the digestive system, the immune system, or our sleeping patterns.

The research and work of Dr. Dean Ornish, founder of the Preventative Medicine Research Institute in Sausalito, CA, certainly support these findings. In a study of heart disease, Dr. Ornish proved for the first time that the clogging of the arteries-which can lead to heart attack and stroke-can be reversed without the use of drugs or surgery, and that love was the key factor in this reversal. He concluded that a sad and broken heart was as damaging and dangerous to health as bad dietary habits or lack of exercise.

Dr. Ornish believes that one of the main causes of heart problems is the profound isolation that growing numbers of people are experiencing in modern society. We are not, by nature, solitary creatures. Our roots take us back to extended families, the community, and the “tribe”. However, our lifestyles have changed dramatically in a relatively short span of time, and the end result is increasing numbers of people living alone, or living far away from either their family or a social network that can offer support and comfort when it is needed. A weakened, inadequate immune system is often the result of an inadequate social support system. One indicator of the immune response is the natural killer cell activity, levels of which are more likely to be lower in people who are lonely. As Dr. Ornish says, “Looking out for No.1 isn’t enlightened self-interest. It’s just lonely, and loneliness kills.” Recent research has shown that people who are usually lonely and isolated suffer more poor health and are much more susceptible to all kinds of illness and disease. 

The point is this: there is absolutely a strong link between ones psychological stress and physical problems. Dr. Larry Dossey in Healing Breakthroughs, which states that more heart attacks occur on a Monday than any other day of the week, not only on a Monday, but most often at 9 o’clock in the morning. If we believe that there is no connection between the mind and the body, then what causes so many heart attacks to take place just as the first work of the week is about to begin? “There are certainly physiological reasons why death might be more likely in the morning than in the afternoon, such as higher heart rates or blood pressure. There is, however, no reason why more deaths should take place on a Monday rather than any other day.” 

Every day stress is what affects us most deeply, by slowly taxing our inner reserves. The fight-or-flight response enables us to respond to danger, but it is not just major life threatening situations that stimulate this response. Fearful or anxious thoughts do it too-the car not starting, being late for an appointment, unpaid bills, arguments with loved ones-all these can create a stress response. 

In conclusion: the body has to work harder when we are depressed, anxious or stressed. In order to have a healthy body, we must have a healthy mind. If we take time to focus on ourselves psychologically, emotionally and spiritually, we can directly affect our body in positive, healthy ways.

1. Ornish D, Scherwitz L, Billings J, et al. Intensive lifestyle changes for reversal of coronary heart disease Five-year follow-up of the Lifestyle Heart Trial. Journal of the American Medical Association. 1998; 280: 2001-2007
   
2. Shapiro, Debbie. Your Body Speaks Your Mind, 2006
   
3. Dossey, Larry Dr. Healing Breakthroughs, 1996
   
4. Mind/Body Connection: Granny Was Right After All. Rochester Review 1997, University of Rochester