Happy Monday!! New week, new opportunity to get work done. I feel like I got stuck, not loosing any more weight even though I've been following my diet. So I decided to make a challenge this week, just to see how my body reacts. I will be eating only sardines, avocado and cucumbers.
Wish me luck!!! 🤞🙆😃
PS. I was able to eat only 3 out of the 4 sardines on my plate!
#challenge #sos #needaboost #newweek #eatgoodfats #omega3s #keeppushingit
recommends you take 2-4 capsules daily! It's as easy as 2 in the AM & 2 in the PM!
Health organizations report that omega-3 fatty acids have various potential health benefits:
Reduce/lower blood pressure
Reduce the development of plaque in arteries
Reduce the chance of abnormal heart rhythm
Reduce the likelihood of heart attack or strok
Reduce the chance of sudden cardiac death in people with heart disease
#omega3s #health #healthylifestyle #fitness #vitamins #hearthealth #masterpieceproductsandservices
All information provided is for educational purposes only. This is not professional, financial, legal, or medical advice. Any action you take is strictly at your own risk.
Happy Monday morning breakfast and/or snack! Yummy chocolate chia seed pudding with strawberries, banana and a spoonful of almond butter. Packed with omega-3's, antioxidants, fiber, protein, iron and calcium. Make at night with your kids to have for breakfast to power everyone through the day! So easy to tailor to everyone's individual tastes too!
To make 2 servings of pudding, begin by dissolving 2 tbsp. of unsweetened cacao powder in 4 tablespoons of boiling water. Pour into a sealable container. Then add 6 tbsp. chia seeds, 2 cups almond (or any milk of your choice), 2 tbsp. maple syrup or honey. Seal container and shake vigorously. Store in refrigerator overnight. In morning divide pudding between 2 glasses/bowls, add toppings and enjoy!
#chocolatechiapudding #whatsforbreakfast #superfood #omega3s #antioxidants #protein #fiber #healthychoices #eatrealfood #foodisfuel #kidapproved #easypeasy #delicious #purewellness
1. Eggs 🥚 are rich in #vitaminD
. Research shows that vitamin D may play a role in #fertility
, and can improve menstrual frequency in women with #PCOS
2. Wild salmon 🎣 contains two types of #omega3s
, one being #DHA
, which is essential for a #healthy #pregnancy
. It can benefit the infant’s brain and retinal development, birth size, hand-eye coordination, and more.
3. Red meat, 🥩 like lean beef and lamb, are great #superfoods
for fertility because they tend to be very high in #zinc
. Recent research conducted at Pennsylvania State University shows that zinc deficiency can affect fertility.
4. Lentils are high in #iron
. Iron deficiency may increase the risk of #infertility
. One cohort study found that women who consumed iron supplements had a significantly lower risk of ovulatory infertility than women who did not use iron supplements.
Click the link in my bio to read more!
Plus d'oméga 3
Voici un point très important dans un rééquilibrage alimentaire ❗️
Les oméga 3 sont des acides gras poly insaturés, ils entrent donc dans la catégorie des lipides. Des bonnes graisses. Parce que oui, il y des bonnes graisses 😉 Je ferai leur fiche d'identité demain, l'objectif de ce post de résolution c'est de faire du pratique.
Pour augmenter notre proportion d'omega 3, nous avons 2 leviers :
- Manger plus d'oméga 3
- Manger moins d'omega 6.
Nous verrons demain qu'ils ont des effets opposés, et que notre organisme a besoin d'un apport de 4 oméga 6 pour 1 oméga 3. Le ratio actuel est beaucoup plus en faveur des oméga 6, penchant vers 10 pour 1, voire 15 pour 1... Avec tous les effets qui s'en suivent (allergie, surpoids, obésité, problèmes de peau, inflammation, maladies cardio vasculaires...)
Manger plus d'oméga 3 :
- Consommer du poisson gras 2x/semaine (pas plus, car ils sont pourvoyeurs de métaux lourds...), type sardine, maquereau, hareng, voire saumon.
- Équilibrer les huiles de cuisine : l'huile d'olive contient des oméga 9, donc n'a pas d'effet sur le rapport oméga 6/3, mais elle est très intéressante pour son côté anti oxydant. Pour une vinaigrette, on utilisera moitié olive, moitié colza. L'huile de colza est à intégrer au quotidien, 2 cuillères à soupe par jour pour la femme, 3 pour l'homme (vinaigrette ou à ajouter au dernier moment sur les aliments, ne pas cuire). Les huiles de lin, de noix, de cameline, de chanvre... sont aussi très riches en oméga 3, mais très fragiles, et potentiellement toxiques si elles sont oxydées. L'huile de colza est donc un bon compromis. De première pression à froid, bio, en flacon de verre brun pour être au top 👍
- Pour les produits animaux, rechercher le logo Bleu Blanc Coeur : les agriculteurs ajoutent du lin dans la nourriture de leurs bêtes, enrichissant ainsi en oméga 3 les viandes, oeufs, laits... Le site Bleu-Blanc-Coeur.org donne la liste des produits et explique le fonctionnement de la filière.
Manger moins d'omega 6 : réduire sa consommation d'huiles de tournesol, pépin de raisin, noisette... et tous les produits en contenant (oui il faut encore et toujours lire les étiquettes 😅) ⏬
What is the “endo diet”? The truth is that there is no one size fits all when it comes to the #endodiet
. You need to figure out which foods cause inflammation for you. Personally, I’ve found that eliminating dairy and gluten and limiting red meat and refined sugars in my diet has helped with my endometriosis pain significantly. Most of my diet consists of fruits and vegetables. Read below for how each food group affects #endometriosis
• ANTI-INFLAMMATORY FOODS •
: Fruits and veggies are rich in flavonoids and carotenoids with #antioxidant
properties. Aim for colorful vegetables to get a wide variety of vitamins, including A, E, and C as studies have shown these vitamins to be lower in #womenwithendometriosis
. When possible, choose organic fruits for reduced pesticide residue that have been associated with hormone imbalances.
FISH: Fish is rich in Omega-3s which are anti-inflammatory. Choose higher fat, deep-sea fish as they have greater intakes of #Omega3s
: Oils are high in Omega-3s and antioxidants which are anti-
inflammatory. They are also rich in monounsaturated fats that raise good cholesterol (HDLs) and lower bad cholesterol (LDLs).
: Nuts and seeds are high in Omega-3s which are anti-inflammatory. They are excellent sources of #Bvitamins
in addition to phosphorous.
•FOODS TO LIMIT/AVOID•
RED MEAT: Red meats are shown to be pro-inflammatory and cause hormone imbalances. If you have meat, choose #grassfed
DAIRY: Vitamin D has been shown to reduce pro-inflammatory cytokines that contribute to possible inflammation associated with endometriosis. Choose organic dairy products to reduce the amount of hormones added to your foods.
ALCOHOL, CAFFEINE, #PROCESSEDFOOD
& REFINED SUGAR: These types of foods have no nutritional value and added sugar can prevent other vital nutrients from being absorbed. Caffeine and alcohol have been thought to impair ovarian function, aggravate PMS symptoms, and negatively affect #infertility
. Sweets are pro-inflammatory and should be limited.
#antiinflammatorydiet #healthylifestyle #nutrition #pelvicpain
Ali can say is I am so glad that we found a natural health store yesterday! 👏
I ran out of dha before we left, and I always tell myself I will never run out again because when she doesn’t take it
-her behavior gets erratic -she has trouble controlling her body, her emotions, and her behavior
-she has trouble with listening and obeying
And those are just a few things. 😳
We found some in a store because I was desperate, and she has been taking 3 two times a day. She has been a lot better today! 🙌 She has been listening better. Better controlled. Even after over 8 miles of walking, she was pretty good! She wouldn’t have been able to do that without having her having her dha. Tomorrow I will start giving her 3 a day. So she was happier and not irritable which makes everyone else happier! So it’s a win win situation! 😀
I usually give her a different brand which is much better quality, but in Dublin this is the best I could find in a pinch. I can’t wait to get home and start giving her the best of the best!
I should have taken a picture of the natural health store, but I didn’t think of it at the time. 🤷♀️ Who else takes dha and knows how good for us it is? 🙋♀️
Plant-based, grab & go snacks to fuel your next adventure 🚀 #OlivestoGo
Hey olive lovers! If you want to play a game to test your olive knowledge AND receive a coupon at the end, head to the link in our bio! 💫
Roasted Butternut Squash Guacamole 🥑 this dish is the PERFECT appetizer for autumn themed parties! And it is SIMPLE to make. Have you ever made guacamole? Just mashed avocados with onion, tomatoes, lime juice, and spices like cracked black pepper, salt, and chili powder/cayenne if you want a kick! The butternut squash just needs to be chopped into small cubes, drizzled in olive oil, seasoned with pepper, baked in the oven at 325 for 40-45 mins. You want them to maintain their cube shape, not too mushy so they can hold their own in the guac!
Not very pretty but absolutely delicious! I love smoothie bowls and Sundays are my days to do them bc of time! Love how I can “shake” up my protein!! 😜😜 even better with berries but I didn’t have any.
There are some nutrients that most women simply don’t get enough of over the age of 50, making supplements essential. The journey of aging can be a beautiful experience that should be embraced, however, there are some things that may not look or feel as effortless as they once did and taking supplements can make a positive difference. Below, we cover seven essential supplements women should take after the age of 50.
1) Vitamin D (Calciferol)
It is also called a SUNLIGHT Vitamin Sources: sunlight exposure, milk, salmon, sardines, liver oils, eggs etc With less than 10 percent of women over the age of 50 get the recommended amount through food according to Michael F. Holick, MD, PhD.
The benefits of getting enough vitamin D, however, include reducing your risk of developing colon, breast and esophageal cancers by 30 to 50 percent. It is recommended for people 50 to 70 years old to get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Try: C24/7
With age comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves. The National Osteoporosis Foundation says that more than two million broken bones occur in the U.S. due to osteoporosis, and for women, this is greater than that of heart attack, stroke and breast cancer combined. While you can get your calcium from yogurt, cheese, almonds, tofu and green leafy vegetables, a dose of up to 500 mg twice a day may also be necessary.
Try: Vida Max, C24/7 *You don’t need to take an additional vitamin D supplement if it’s included in your calcium supplement.
As you age, your body is less capable of absorbing magnesium from food, making magnesium deficiency more common in older adults than younger ones, according to the National Health and Nutrition Examination. Taking a multivitamin with up to 350 mg can significantly lower your risk of developing type 2 diabetes, and even lower your blood pressure.
#supplements #nutritionist #vitamins #magnesium #bvitamins #collagen #omega3s #aging #herbalifenutrition #nutritionalsupplement
😍 Now that’s a salad!
🥗 Mixed greens with cranberries, walnuts, green apple, & roasted cinnamon butternut squash with salmon. YUM.
✨ Giveaway Time! ✨⠀
Happy Saturday Pearls fans! We want to kickstart your holiday season by giving you the chance to win two holiday essentials: a loaded prizepack of Pearls Olives and a $100 VISA giftcard! And that's not all - the holiday season is about giving, so we'll also give the winner's tagged friend an olive prizepack and a $50 VISA giftcard! Not bad, huh? 😉⠀
To enter to win:⠀
1) Make sure you follow @pearls_olives
(we'll be checking 😊)⠀
2) Like this post 👍⠀
3) Tag a friend! 👯For you to win you must both be following @pearls_olives
, so make sure they hit that blue button!⠀
4) Come back every Saturday for the next three weeks to enter our Holiday Sweeps!⠀
…that’s it! The winner will be selected October 26th. US entries only. This giveaay is in no way affiliated with Instagram. Good luck! 💛
[NEW POST] What are the benefits of fish oil (and how can you choose a quality supplement if you go that route)?
There's a lot of hype about supplements out there. Learn how to decide what's right for you...including how to get omega-3 fatty acids from food and the criteria to use when selecting a fish oil supplement.
Read about it here: http://bit.ly/benefitsfishoil (link in profile)
My recommendation is @puori
O3 omegas...super high quality and IFOS certified 5/5 stars. It’s been my go-to since 2013! #sponsored
#nutrition #core4 #omega3s
nothing beats a florida sunset 🌅
Super simple, healthy, fast meal.
🐠 Ono (sometimes called Wahoo). My favorite fish, it has the consistency of a steak, but is lean like fish. My kids even love it!
🍚 quinoa & brown rice (organic, comes in ready packs from Costco! So convenient 🙌🏻)
🥦 broccolini from my @farmfreshtoyou
🍅 cherry tomatoes also from my produce delivery.
I steamed the broccoli and fish. Meal ready in 10 minutes! .
Nutrition coach tip: if you feel like your plate isn’t full enough, make half of the plate veggies! Fish is a great option too because you can generally have twice the volume compared to most other meats because it is so lean. This is a great meal to fill up on!
ᖴᗩᒪᒪ ᔕᗰOOTᕼIE ᗷOᗯᒪ 🍑🍌🍓 KᗩᗰIKᗩᘔE 🎶 ᗯᗩᒪK TᕼE ᗰOOᑎ
Lunch today!🍴Fancy trying it? Anchovies on bread and cucumber, a squeeze of lemon and a few red jalapeños or tomatoes - so easy and cheap (a tin of anchovies in olive oil from @aldiuk
is just 53p) and so good for you, especially the anchovies as they are vey rich in #Omega3
essential fatty acid, just like salmon, sardines and mackerel! 🐟 .
What's your healthy quick and cheap favourite snack? 😋
Do you ever experience the fish burps when you take an omega-3 supplement?? 🤢 Ya I definitely have and while there are a number of reasons that can be, for example, a poor quality omega-3 supplement, gallbladder under functioning, or poor digestion, the fish burps are just gross. Lucky for us nature has also created some plant based 🌱sources of omega-3 for us to enjoy! Omega-3 fatty acids are essential for the health of our brain and heart, along with the rest of our system as well. Currently in America, the SAD (Standard American Diet) is very low in Omega-3’s, plus we are also over consuming omega-6’s which throw our omega-3 to omega-6 ratio out of whack leading to inflammation and other serious health condition if not addressed. The ideal 3:6 ratio is 1:4- 1 Omega-3 to 4 Omega-6. Currently though it is not unusual for someone to have a 1:20 ratio 😱 A simple way to help get this ratio down is to stop consuming vegetable oils or products that use vegetable oils such as soy oil, canola oil, safflower oil or peanut oil. Instead try swapping those out for some of the following plant based omega-3 sources instead. Swipe left to check them out
Then save this to your archive for future reference. Not sure how to save?? Click the little ribbon on the lower left of this image and it will automatically save this post into your archives on IG! Voila 💁🏼♀️
#plantbased #plantbaseddiet #wholefoodplantbased #wholefoodsdiet #omega3s #essentialfattyacids #nutritionist #healthcoaching #wellnessblogger #wellnessjourney #naturesvitamins #wellandgood #goopwellness #goop #brainhealth #inflammation #131 #glowfromwithin #glowingskin #guthealthmatters #guthealthy #nurture #plantbasedliving #glutenfreelife #tiunutrition
Spending today at Ocean Reef Club and Resort; nope not soakin' up the sun (don't worry @sflskin
; I shall maintain my pearly white complexion), I'm the Visiting Specialist dietitian here and migrate south monthly to visit with patients. ☀️😎
Hope your Friday is as gorgeous as this place, and may you dine on the Reef's specialty today - LOCAL SEAFOOD + FISH!! 🦋 #EssenceNutrition #EatLikeMonica #TGIF #omega3s
Rising + shining on this Friyay with a homemade banana buckwheat muffin, toasted walnuts, and an organic honeycrisp apple. Also coffee. Always coffee.
Did you know that the omega 3 fatty acids EPA and DHA are "essential" - meaning the body cannot make them and they must be obtained from dietary sources? Main sources of these are marine-based, from cold-water fatty fish; some can be obtained from vegetarian sources, but the fatty acids are of a different structure and must be metabolized to EPA and DHA after ingestion.
With strong anti-inflammatory, cell membrane stabilization, and epigenetic cell signalling effects, omega 3 fatty acids have a growing body of research to support their use in the cancer setting. Preclinical research has shown a higher intake of EPA & DHA may slow breast cancer progression, and prevent onset of disease. Current limited human trials suggest marine-based EPA/DHA may have the ability to prevent onset of breast cancer, via modulation of the omega 3:omega 6 ratio in the body resulting in reduced inflammation. .
During active cancer treatment, fish oil may play a role in increasing treatment efficacy, maintaining weight, however the risks and benefits must be discussed with a healthcare provider. .
For those who have completed treatment, trials are starting to show that marine omega 3s may contribute to prevention of recurrence, neuroprotection, and improvement in cognitive function post-chemotherapy. .
#foodasmedicine #naturopathicmedicine #integrativeoncology #letfoodbethymedicine #letmedicinebethyfood #fishoil #omega3s #foodDOESmatter #realfoodchallenge #knowyourfood #holisticnutrition #adjuctivecancercare #naturopathicdoctor #cancerthriver #cancersurvivor #breastcancer #neuropathy #chemobrain #fishyfriday
Simplest of dinners sardines in tomato 🍅 purée, oregano and garlic, steamed veggies and kale chippies 😋😋 sardines are high in omega 3’s and calcium (when the bones are left in tact). Aim for 2-3 serves of wild caught fish like salmon, Mackrell, sardines or anchovies to get your omega 3 hit 😉. M.x