Strategy 3: Essential Fatty Acids

3

Our next strategy in line is the ingestion of essential fatty acids.

For more than 30 years now, fat had built a bad reputation among diets; reduced-fat products hit the shelves and low-fat diets got the highlights; however, fat as a dietary component and essential fatty acids are two very important components of good health.

Our body can synthesize most of the fat it needs from our daily ingestion, but two essential fatty acids –linoleic and alpha-linoleic, cannot be synthesized in the body and got to be acquired from food.

 

These basic fatty acids, which are found in plant foods, are used to build specialized fats called omega3 and omega6 fatty acids. They are very important in the correct functioning of all the body tissues.

The lack of these acids can produce several disorders like liver and kidneys malfunction, reduced growth rates, low immune function, depression and skin dryness.

But of course, there is another side to this coin; when you have an adequate intake of these essential acids, it results in numerous health benefits; they include atherosclerosis prevention, reduced incidence of heart disease and stroke, and relief from the symptoms associated with ulcerative colitis, menstrual pain, joint pain, and it has also been associated with decreased breast cancer.
They also protect your brain, which includes memory formation, sensory perception, and decision making.

 

So, where can you find these essential fatty acids, and how can you include them in your daily diet?

Some common sources of linoleic acid include:

  • Flaxseed and flaxseed oil
  • Soybean oil
  • Sunflower oil
  • Safflower oil
  • Hempseed and hempseed oil
  • Pumpkin seeds

A few good sources of alpha-linolenic acid include:

  • Perilla oil
  • Flaxseed and flaxseed oil
  • Chia seeds
  • Walnuts
  • Brussels sprouts

 

 

Next week we will continue with our 4th Strategy, which will be: The Alkalinity of Green

Until then, keep up with the challenge, and stay strong!

Strategy 2: Water and Live Foods

How-to-get-the-healty-body-and-mind-you-want-BANNER-CONSTRUCT

Continuing with our series of strategies, we’ll talk today about water and water-rich foods.

As you know, water is the basic and major component of all living matter; and it is the largest single component of your body. For instance, your brain is 76% water (and I’m not saying it as an insult! J); the lungs are 90% water, blood is 84%, and plasma 98%.

There is no successful diet or exercise plan without the right amount of water in it. Main body functions such as digestion, circulation, and excretion cannot happen without it. It is used to carry and distribute nutrients to all vital body substances, plays a crucial role in keeping the necessary body temperature, and serves as a building material for growth and repair.

If you want to be and stay healthy, you need to drink above half your body weight in ounces a day… for example, if you weigh 120 pounds, you should be drinking 80 ounces of water daily.

Also, see that at least 70% of your diet consists of water-rich foods such as fruits and vegetables (and know that 1/5 of your daily intake of water comes from what you eat).

 

Here’s a list of ten fruits and vegetables for you to consider including in your diet:

Cucumber, 96% water

Tomatoes, 95% water

Spinach, 93% water

Mushrooms, 92% water

Melon, 91% water

Broccoli, 90% water

Brussel sprouts, 88% water

Oranges, 86% water

Apples, 85% water

Blueberries, 84% water

 

Next week we’ll cover the topic of essential oils and their importance to your diet and overall health.

Until then, stay strong!

Strategy 1: Breathing and Cleansing

blog-header-comp

As we promised last week, here’s the first of the 12 Strategies we’ve set as a challenge in order to improve our health and general well-being (that means your body, mind, and emotion). Let’s raise yourself to a higher standard and get started now.

The first Strategy deals with your body need to constantly oxygenize and cleanse itself.

 

Breathing

As you already know, our body needs oxygen to fuel the cells and generate energy.

The optimal level of oxygenation of our cells in order to maintain our health and create a vital lifestyle comes through a good nutrition, drinking enough water, exercise properly and avoid stress.

One of the best ways to oxygenate, as dumb as it might sound, is actually to breathe.
And yes, that implies that we –as representatives of the western culture- don’t know how to breathe properly.

Amusingly, there is even a term the Hawaiian culture uses to refer to western people: Haole, which means “without breath”, because of our inefficient way to inhale…

A good, effective breathe would entail breathing through our stomach first and lastly through our chest; taking deep, rhythmical breathes instead of our usual shallow, irregular ones.

 

Cleansing

Our lymphatic system is a set of tissues and organs that deal with the cleansing and nutrition of our body.
Unlike our cardiovascular system, the lymphatic system doesn’t have a pumping method of its own; it relies on body movement –meaning physical exercise- to propel its fluids through our body.

The necessary body cleansing requires stimulation to do and improve its circulation.

There are two basic ways to achieve this:

The Power Breath Exercise

Every day, four times a day, take what it’s called Power Breaths; which are cycles of inhaling and exhaling in a 1-4-2 ratio; for instance, if it takes you 4 seconds (1 time count) to inhale, then you hold your breath 4 times count; that is, 16 seconds; then you exhale 2 times your first count; that is, you take 8 seconds to release all the air in your lungs. Then you repeat this cycle 10 times in a row.
Later in the day, you repeat this operation; and again until you complete the 4 times.

Try this now one or two times before you continue reading, and see the feeling of ease and relief you get instantly.

Opposing Gravity Exercising

Exercise that involves working against gravity does the most for our lymphatic system, resulting in a healthy body, mind, and emotion.
20 or 30 minutes of rebounding, jump rope workouts, and all kinds of plyometric exercise can provide the ideal conditions for cleansing your cells.

This kind of workout has countless benefits, like providing the stimulus for a free-flowing lymphatic drainage system, which helps rid our body of toxins, cancer cells, wastes, trapped protein, bacteria, viruses and other waste the cells need to cast off.

 

Hopefully, this first Strategy will help you start off this process of improving your energy and well-being.

Talk again next week.

Stay strong!