Author: Vibrant Life

Courage

Posted on December 11, 2014 by - Inspiration

Don’t you hate it when people give you the whole “when life hands you lemons…” line? Life sometimes just plain sucks. I think it’s okay to acknowledge that. There are things that I just don’t understand and it makes my head hurt to even try. And, to make matters worse, often times the very best things we could be doing for ourselves are the very things we DO NOT feel like doing. AT. ALL. Why is this? Never mind…head starting to hurt.

I do know that I spent many years blaming my past for my own pain. Bottom line…it did nothing for me. All it did was help me look down. When you’re looking down you’re life feels like…well…one big downer. The problem is that we do need to be real about the crappy stuff. It’s there. We need to get down in the dirt and just work hard and grieve and struggle sometimes and it’s ok to hate it. But, it’s not ok to stay stuck.

How do you know if you’re stuck? I think you just know. I think when we are really, painfully honest with ourselves, we know.

Sometimes we just have to kick ourselves in the pants, peel our eyeballs of the sidewalk and force ourselves to look up and decide “THINGS ARE GOING TO CHANGE AS OF NOW”. That doesn’t mean it’s all sunshine and gumdrops from then on… it means I will take the crap in my life and use it to my advantage. Sometimes that means I am going to fake it, knowing that staying the course will be SO WORTH IT.

Thank you, GOD for do-overs, for forgiveness, for GRACE, for purpose behind the junk I just. don’t. get. Thank you for loving the stuff about me that I hate. Thank you for being FOR ME.

You really are entirely up to you. Don’t give the other stuff your power!!

Getting the most out of your exercise! Are you working hard enough to make a difference??

Posted on December 4, 2014 by - Fitness

Had this little conversation the other night at the gym with a couple…he LOVES exercise and she…tolerates it. Ha! A lot of people really want the benefits of exercise, but are not interested in things like…sweat. :-O In our little chat sesh, this couple and I were talking about being sore the day after (or two days after) a good workout. Her argument was that people will not want to continue with an exercise program if it makes them sore.

This made me stop and ponder the whole idea.

The truth is that “sore” is just part of the whole deal. I happen to love being sore because it’s a good indication that I worked my booty off (perhaps somewhat literally?!)! For those new to exercise programs, I would suggest easing into it so that the next day reminders as you try to lift yourself out of your chair, aren’t too much of a deterrent. HOWEVER…be careful not to stay in this “safe zone”! If you want real progress…work has got to be done! And, truth be told, you WILL feel it.

This leads me to the graphic about target heart rate above. While I think it’s excellent that people just move more in general, too many people do far too little and get nowhere with results. Knowing your target heart rate and then making sure you hit it and STAY there for at least 30 minutes is a great way to know you are getting your body in a zone that will burn fat and help you lose weight. This used to be a big deal in the exercise world…I remember stopping mid-class and the instructor would have us check our heart rates. I don’t even notice these charts anymore at gyms…do you??

HOW TO USE THE CHART:
You could do the formula…220 – your age…OR look at the bottom of the graphic, find your age range and then move up to the heart rate range you want to be at. I recommend staying between “moderate” and “hard” to really turn up your furnace and burn fat. For example: since I’m close to 40 *gasp*, my target heart rate should be between 126-144. So…how do we do this?

First of all, you need to allow your heart rate to reach its target before you check it. I always exercise for about 5 minutes to warm up and really get my heart pumping before I ever check my heart rate. When it’s time, I just use my pointer and middle finger to find the pulse on my neck or the inside of my wrist and count for six seconds then just add a zero to get your current heart rate. You will want to keep it there for 30 minutes minimum. This little video will walk you through assessing whether or not you are at your target:

http://youtu.be/sj80z6RY_34

***IMPORTANT*** Everyone’s target heart rate will look different in terms of how hard they have to work to hit it! One person might JUST be starting out and have a lower fitness level, so walking alone without much speed will really spike their heart rate. Someone who is a regular runner will likely not be able to reach their target heart rate even with speed walking. Each person is different and this is one reason why its important to check your heart rate. I should look out at my class while I’m teaching and see people working at all different levels because each person is coming from a different fitness level.

I’ll wrap it up with this:
I heard someone say today that “WORK WORKS”. Yes, it does! When I workout and I’m sore…I know I worked. When I take my heart rate and make sure I am in my target heart rate range…I know I’m working. If you want to see results, do the work. These are just ways to measure your output to ensure you are putting forth the appropriate amount of effort!

Hope you all are having a fabulous week!!

Love and blessings!

Real Moments

Posted on November 30, 2014 by - Balanced Living

OHmygosh. I love these “real moments” we sometimes get when people let us see the “behind the scenes” stuff! Don’t you?! This was Thanksgiving & I was having my mom take pics for Christmas cards. I don’t remember what was going on here aside from the fact that I was going “full dork”. Apparently my little man was sick of it? I can only do so much of that without the, “MoooooM” look from him. Did you get that? It was Mom…totally dramatic. That last M was capitalized on purpose. He closes that word with vigor when he’s telling me “I’m done with your dorkiness”.

But isn’t it just FUN to drive our kids nuts sometimes?! 🙂 I do it in love.

I’ll tell ya what. That little guy keeps it real for me. That same night he sooooooo badly wanted to make a bed out in the living room and have a slumber party…just him and I. So, we did. We watched Elf (“I’m a cotton-headed ninny-muggins!”). We had a little fire in our fireplace. The dog decided to crash the party and lay ON me (she’s not little). It was awesome. I usually do work in the evenings and catch up with chores. I decided to just chill with my little man since he had been gone with his dad for 5 days and it was so great.

Do you ever notice your kiddos just really opening up to you more when you allow yourself to be less distracted? We can be “with” them and yet not be with them at all. So much distracts us these days. OHMYGOSH this is a huge struggle for me. I feel like just when I get home from work then other work is there for me. I have a really hard time just letting things be. It starts to stress me out and then it’s not good for anyone. I have recently really been putting effort into simplifying my life and focusing on really where I want my life to go. It’s a work in progress. BUT…I can see the effects on my son and it is GOOD!

Just sharing some reflections…

Sticking to it!

Posted on November 29, 2014 by - Balanced Living

Wow, I have been so inspired by people I’ve had the privilege of coaching lately; whether that be individually, in a challenge group or in a class. It is motivating to me to see the hard work some of these people are putting into their plans and seeing it pay off! The truth is…there’s no magic potion or pill. Most of us really want that, though. Admit it. I’d sooooooo love to be able to sit down with a tub of ice cream at night and just go. to. town. AND wake up 5 pounds lighter. Magic.

It just sucks. It all takes work.

On the other hand…when it clicks and things are working…AMAZING. It feels beyond good to reap the benefits of honestly doing what it takes. It’s easy, though, to read a book, see an ad on TV, look at pictures in a magazine or WHATEVER and think, “OK. Today is the day!” How many times have you done that?

The things I have noticed in those who are just doing it?? Here it is…

They own it. Those who are really successful with a program don’t just do what is lined out, they tweak it to make it their own. They WANT to be successful and they do what it takes to make that happen. One gal in a class made a spreadsheet for herself to track her food in a way that really works for her. I’ve had other people make other charts that are similar. Some people take a Sunday and plan for the entire week ahead and that includes grocery shopping and food prep. Other’s need the freedom of having certain choices and then picking what they want dependent upon what they feel like that day. Being creative and building upon a program really makes it YOURS and makes it work for you. The one thing I would be careful about…NOT doing the program. Don’t change it so much that you aren’t doing it! It’s about enhancing a program, not nixing it altogether bit by bit.

They DO it. Ok, this might sound weird following the paragraph you just read. However, I have to emphasis the last part of that point…the program still needs to be followed. Make sense? Probably not. Am I confusing you? If you have a certain amount of food you are supposed to eat (yes I’m talking about calories) and you are supposed to exercise a certain amount of days per week (granted there are other parameters, but let’s keep it simple)…then do that. BUT, you can make up your own recipes, do the kind of exercise that you like, workout in the morning OR afternoon…up to you, etc. The bottom line is, you still have to do it if you want the benefits of following the program.

Little rant…there really are a gazillion programs and plans out there floating around that WILL work (even if some of them aren’t the healthiest options!!!). People go on and off of those programs daily. Is it the program’s fault?? Typically not. Unless you have underlying issues, such as thyroid, you’re on a particular medication, etc, then you should have success on a plan that you are indeed following. But, are you actually following it like you think you are? Or sneaking bits of this and that? Oops, too busy to workout for the third day in a row… It was so and so’s birthday, so I HAD to have the cake so they didn’t think I was rude (but I had two pieces! AND three pieces of pizza). Are ya pickin’ up what I’m puttin’ down here? That leads to my next point…

They want it. Those people who want something SHOW it and they do something about it. They don’t just buy a book or sign up for a class. They have taken a good, hard look in the mirror and decided that how they feel now is not worth it. No excuse is good enough for these people. Instead of saying, “well, Thanksgiving is coming so I’ll be eating and hanging out with family…” they do what one of the participants in a class I’m teaching told me tonight. She said she’s aware of Thanksgiving and being away from home and around other family and she’s nervous about how she’s going to fit in her workouts…so she’s coming up with a plan ahead of time. YES. Of course there’s a fine line. We don’t wan’t people to freak out if they can’t workout and then end up obsessed and in a very unhealthy place (I have lived that life and I don’t miss it). But, if you have a significant amount of weight to lose and you can be honest and be real about the fact that if it’s not that excuse then it’s something else…then YOU, my friend, need to worry far less about becoming obsessive and fare MORE about DOING THE WORK!!!! Are you an excuse maker or an excuse smasher?? Get rid of them!!

If they fall, they get up immediately! Key word here is “immediately”! It’s one thing to slip up and have more than you thought you would at the part, or have an emotional day and use food to comfort you. However, do NOT let that carry into the next day. Start fresh and NO LOOKING BACK. We all mess up. We all stumble. You have to keep going and pretty soon those fumbles will happen less and less. I promise.

That’s really it in a nutshell. I could go on and on about this. Don’t be surprised if you are doing awesome and I come to you to pick your brain about it! I want to help other people have that same drive. It kind of fascinates me how some people just dig in and GO and others just chase their tails. What gives??? I am going to find out!

With that said…have yourselves a beautiful Thanksgiving! And, I hope you enjoy your last days of November as we get closer to Winter!!!

Love & blessings,

The faith conundrum

Posted on November 19, 2014 by - Balanced Living, Fitness

Well. How to start a post like this… My faith is huge to me…HUGE. It drives my health and fitness. Running or hiking are two of my favorite ways to connect with God. By myself, sometimes with music, sometimes not. Out in the elements, whether that’s heat, snow, rain, wind…I LOVE those times. I crave those times. That’s when my head and heart get clear.

There’s more, though.

One of the biggest messages I “get” from the Christian perspective is that people think focusing on themselves is selfish. I say “get” because it’s something I observe more than something people say out loud. I think focusing on your fitness and nutrition is categorized as vanity. Selfisness.

What’s the truth here? Sure, I agree 110% that one can easily go to an extreme and become shallow and motivated by purely appearance and attention, etc. What I see more often, however, is faith being used as an excuse NOT to seek a healthy lifestyle. We don’t want to be perceived as being focused on worldly things. We fear what people will say about us. Really, what I think we really fear is work! Honestly…this excuse to not be caught up in ourselves is something to hide behind.

Now, take a minute to think of what we are doing when we are ignoring our health. Food can be a very intense drug for some. It can be worse than drugs or alcohol in terms of the grip it can have on our hearts and spirits. We worship it. We love it so much we dream about it, obsess about it, can’t say no to it. It is the centerpiece to most of our gatherings and times of fellowship. We are “fellowshipping” ourselves into an early grave.

Food tends to help us numb out. It becomes a buffer between us and people and us and God. If you don’t see this, try getting together with people and NOT eating. Try fasting and spending some time praying. Give up your evening ice cream and spend some quiet time instead. Woah. That’s boring. What’s the point? The point is…food is a huge distraction.

What I suggest is balance. Balance can be pretty hard to figure out when you’re used to….well…not having balance. Having normal portions and exercising regularly…you would be surprised how much serenity that brings to your life. Having just enough and allowing your soul to breathe…it’s kind of nice. NOT hiding behind desserts, but really connecting with people. Amazing. Feeling strong and healthy and better able to be there for others. Wow. Why would any of this not be a good thing?

I really challenge you to think deeply about your excuses for not taking the steps to create strong and good habits in your health and fitness. Be real about who you want to be, who you think God wants you to be and what that means in terms of your health and fitness. I would LOVE to hear from you and know what it is you came up with….even if you disagree with me!

Remember…YOU are entirely up to YOU!

Love and blessings…

Stress and Adrenal Fatigue: What next??

Posted on October 15, 2014 by - Balanced Living

I particularly run across women who deal with adrenal fatigue to the point that it has really messed with their hormones (however this is not just a female issue). What does this look like? It’s different for each person depending upon the severity of the adrenal issues, the health and balance in their body and life in general, their diet, age, etc. It is, obviously, a multidimensional issue.

DHEA (Dehydroepiandrosterone….say that three times fast!) is one main androgen produced by the adrenal glands. DHEA is our support when cortisol is out of control. It helps to balance out of balance cortisol issues. DHEA works to protect our bone density and cardiovascular health. It fights bad cholesterol and gives us energy both physically and mentally as well as helps us maintain normal sleep patterns. DHEA is our friend especially when fighting stress of any kind (this can be physical stress just as much as emotional or mental, etc.). DHEA is key in the manufacturing of testosterone as well, therefore libido is at the mercy of DHEA levels. Anyone experience a good amount of stress for a prolonged period and find that you’re just not “in the mood”? Bingo.

Something important to understand is that when stress becomes chronic, it will damage adrenal functioning in such a way that symptoms just don’t go away once the stress is relieved. When you’re body has been out of balance long enough and depending upon the severity, it takes a good amount of work to get things back to a healthy point. Sometimes damage is permanent. Here is a perfect example: my mom was engaged to a man when she was in her early 20’s. From the stories I hear they had quite a close relationship. He became terminally ill. My mom spent months taking care of him. Think of what occurs mentally, emotionally and physically when we encounter such circumstances in our lives. Physical demands of taking care of someone who is terminally ill can be extreme, sleep deprivation, lifting, cleaning up, around the clock work, etc. The mental strain of figuring out how to manage finances, understand medical issues… Then the biggest piece is emotional. I really cannot even imagine. In that position you are likely tying to remain strong while caring for your loved one and yet your world is falling apart and chaotic. When my mom’s fiance passed away, her thyroid quit. Period. It was done.

This example shows us what can happen on an extreme level. My mom’s doctor said that this is something that may not happen to everyone in such a situation, but it definitely happens. Essentially, her body was in a high state of stress for such a period of time that things went to the next level. If you can imagine a little factory inside each of us with the workers trying to do their job… Her adrenal glands were working triple time trying to manage levels such as cortisol that become out of control in response to stress. They got tired. They just couldn’t keep up with it for that long and to that level. When your adrenal glands get tired and take a time out, then everything else is affected. Your thyroid is next to give.

Please understand that this is not a situation in which there is a quick switch. There is a gradual eroding that occurs. We can deal with quite a good amount of stress and bounce back. However, if the stress continues or if you aren’t eating right, sleeping enough, if you smoke, etc., or if the stress is beyond what a human being is designed to handle (unthinkable situations unfortunately), then this downward spiral will start.

If you are in the beginning stages of adrenal fatigue, simple steps can be taken to help remedy the situation. I know when I am dipping into the “danger zone” because I am tired no matter how much sleep I get, I might become more emotional, I don’t have energy to do things I love, my immune system isn’t strong, I get depressed, etc. My stress comes from a busy lifestyle and raising a kiddo on my own. So, for people like me it’s fairly straight forward. I know this is when I need to take some things off my plate, say “no” to some stuff. This is when I need a night out with friends (seriously) to take my mom hat off and not worry about my five jobs! Ha! Funny, but true. However, I also know its when I need to ask for help, because when I am home from my girls night out, I still have a ton of stuff to do that is too much for one person. So, I have learned to say “help”. I eat well and exercise and rely on my faith…these are POWERFUL tools, my friends!! So, for me I know my problem is that I have become overloaded.

For others it is not such an easy fix. My mom’s example is one such situation. When the stress is more involved with emotion, it gets tricky. There are plenty of people walking around this earth who deal with PTSD that is from crazy childhoods or abusive relationships in some form or fashion or severe self-esteem issues. This is very real and will absolutely have a detrimental impact on your physical body as much as any other kind of stress, in fact, quite possibly more than other forms of stress! I am a huge advocate of therapy for really anyone. We all go through things that require a third party, a professional, to guide us through more healthy ways of dealing. For those who have experienced chronic abuse of any form or deal with more deep emotional and mental issues ongoing professional help is essential. This is not to be taken lightly. Our society is so backwards with mental health issues. There is nothing wrong with seeing a counselor. If my body is sick somehow, I take myself to the doctor. If you’re sick more on the inside…your having heart and head issues…take yourself to the doctor! There are some very wonderful therapists that can help you really change the course of your life. You don’t need to suffer. And, I promise, you’re not the only one. Us Americans like to make sure everything looks good on the outside and we like to focus on our cool “stuff” and having our kids involved in every sport available and just being “so busy”…but often times there are a lot of things we are unnecessarily masking with all of that. It’s not worth it. If you ignore it for too long, you will most definitely pay for it physically. Take care of yourself! If not for yourself…for your loved ones.

If you have crossed the line into extreme levels and it’s not just a matter of taking better care of yourself via better diet, exercise, decreasing stress…you will need to work with a doctor. Here’s where things get tricky. I mentioned in my previous post on adrenal fatigue that main stream medicine doesn’t necessarily recognize adrenal fatigue. They’ll help you when you reach the point that your thyroid is broken. I would highly recommend a doctor who practices naturopathic medicine if you feel your doc isn’t on the same page. I am not discounting main stream doctors! I go to one…I work for one! I really believe we need both. I pray and rely on my faith a lot, but I take ibuprofen if I have cramps. That’s a very simplified example of what I am trying to say. Naturopathic doctors will look at things main stream docs won’t and vice versa. With stuff like this you want to make sure you have someone who is looking at the full spectrum, because this is about seeking good health before it gets to a critical point in which you will most assuredly need some medication. Bioidential hormone therapy, DHEA, etc…these are things you might be looking at in terms of help if you are at this point and seek out a naturopathic doc. You will go through extensive testing as well. It is worth it to be your own advocate friends!

Remember…YOU ARE ENTIRELY UP TO YOU!!

Love & Blessings

Exercise tips: how to stick with it!

Posted on October 10, 2014 by - Fitness

So you’ve decided you’re going to commit to an exercise program. It might be a new running or walking program, a class you’ll be attending, an at home program, etc. You’re feeling pumped up and excited to get going and start feeling healthy and strong. You know this time will be the time you stick with it! Why is it that so many of us know this exact scenario and the same feelings that it drums up…but we are also very familiar with the disappointment that goes with it because we never seem to follow through? Ugh. Well, having been there, but also having experienced what it’s like to really do the whole thing…I have a few tips that have helped me and I hope help you!

  • Schedule it
    Plan out how many days a week you will be working out and then put it on your calendar! This is an appointment that you have with yourself. If you scheduled to meet with a personal trainer, or go to the dentist, or even meet up with a friend for coffee, you’d make sure to be there, right? This needs to hold no less importance. If you put it on your calendar you will see it as having significance and will be more likely to do it.
  • Use the buddy system
    I don’t mean you have to workout with someone…although that’s a great idea! What I mean is find an accountability partner. Whether you and your partner are doing something similar or different…doesn’t matter. Just tell them your plan for the week and then check in with each other as the week goes on.
  • Reward yourself for goals met
    DO NOT USE FOOD for a reward! Ideas: a new book, a new workout top, new running shoes for a big goal met, a mani or pedi, a massage… you should have some smaller things for short term goals and some bigger rewards for those bigger, long term goals that are reached. Celebrate your accomplishments!! It will help you realize how far you’ve come!
  • Write down your goals
    You should have weekly, short term goals and then longer term goals WRITTEN DOWN!! It’s easy to get side tracked and lose momentum when we aren’t specific.
  • Saturate yourself with motivation
    This might be using pinterest, connecting with health & fitness enthusiasts on social media, subscribing to a health and fitness magazine (good short term goal reward right there!), sharing your journey with friends who are also on a health and fitness journey, listen to health and fitness podcasts…the ideas are endless!!

I could go on and on but the main idea here is that you are taking this seriously. The more you keep this commitment at the forefront of your mind and life, the more likely you are to stick with it. And how worth it all the hard work is!!!!!

Chasing dreams and reaching goals

Posted on July 24, 2014 by - Balanced Living

It has been awhile since I posted anything on my blog! Two months? Well here I am again. I took a little hiatus because I was finishing my masters degree in health psychology. *whew* I turned in my very last paper two days ago. Hitting “send” on that one was such a mix of emotions: excitement, uncertainty, disbelief, relief, joy, fear and pure exhaustion! Here I am two days later and I am basking in a feeling of accomplishment and strength. The journey felt like it might kill me at times, but I feel all the more confident and able for having done it.

I have to preface the whole thing by saying that, as a single mom, I feel a great amount of gratitude for having the privilege to even pursue a masters degree. My mom didn’t even have the same kind of opportunities when she was a single mom and my sister and I were much older than my son was when I was first on my own with him. Everything seems to take so much more effort when your kids are young…because it really does! My son was 2 when we started our life together as an “us”…him and I. He was in diapers and I was finishing my bachelors degree at OSU while centering my life around nap time, bed time, playdates and potty training. He was almost 4 and sat in the stadium at Oregon State University with my family as I walked during graduation and received my diploma. He doesn’t remember that one, but I couldn’t have been more proud to have my son there watching.

A few years later, a few birthday parties and firsts…first day of school, first night at daddy’s house, first visit from the tooth fairy, moving from an apartment into a house….lots of new beginnings all the time, I started my masters program. Lots of blood, sweat and tears along the way. I would drop Ashton off at school, leave for work, come pick him up at after school daycare and head to run errands or go to soccer or karate or swimming. Home for dinner and chores and bedtime. Then, once I was good and tired….I would start in on my work for the evening. This degree required all papers from me. I love writing but not technical writing and NOT after a full day of work and being mom. But write I did. Research. Write. Research. Write. Repeat. Sometimes I would hit a wall and just cry. The next morning I would do it all over again, always mindful of the goal.

I feel that I have so many people to thank for encouragement and grace along the way. I have always aimed to have a balanced life between work, school and Ashton. But, I’ve definitely heard myself saying, “I can’t, I have a paper due” A LOT over the past couple of years!! For the people in my life who saw my goal even when I was having a hard time seeing straight at all…thank you! Thank you for putting up with my grumpiness when I was tired and feeling so worn, thank you for delighting in the little accomplishments along the way (“yay I finished my paper 1 day early!”), thank you for cheering me on when I didn’t realize how much I needed it. Thank you for understanding I was spread too thin, but understanding why I was doing it too.

This milestone in my life is MAJOR for me. MAJOR. I do not take it lightly in the slightest bit. My deepest hope is that Ashton has an internal awareness of working hard for meaningful things in life. If I accomplished just that from all my efforts I will be so happy.

My other hope is that if there is anyone out there struggling to reach a goal, that I can somehow inspire some motivation. No one can do it for you. It won’t be easy, I can promise that. In fact, I can also promise that it will be damn hard. But it will be worth it. In fact, it will likely be more worth it than anything else that you do if it is something you believe in and have to sacrifice for. If I can do it, you can do it! You just have to commit.

Something seems a little fishy…

Posted on July 21, 2014 by - Balanced Living

Omega-3. What’s all the hype, anyway? You see it everywhere. So eat more fish, right? Or take fish oil supplements? Why do we need this nutrient anyway?? Well….. I’ve done a lil’ research. Let me share:

Omega-3 is a polyunsaturated fatty acid (PUFA…cute, isn’t it? PUFA…rhymes with loofah. Sorry. I get sidetracked). This is a nutrient that our bodies do not manufacture on their own. Therefore, we need to get it through our diet.

So just why is Omega-3 so important? A few things we know so far:

Heart health. Research suggests that fish oil can help lower triglyceride levels and aid in the prevention of heart disease, such as congestive heart failure.

Brain health. Omega-3 contains docosahexaenoic acid (DHA)…say that 10 times fast! Or…even one time slow. 🙂 In addition, it has eicosapentaenoic acid (EPA). Whew. Both of these are critical for healthy brain development at any stage of life. You will notice DHA & EPA on labels for baby formula as well as milk products, etc. these days. This is why. And, again, our bodies do not produce these on their own.

As I said, though, DHA & EPA are important at any stage of life. As the brain degenerates with age, DHA & EPA help boost brain health and therefore slow the process of degeneration. Also, studies have been pointing to the role omega-3s play in mental heath disorders such as depression, ADHD and other mood disorders, to name but a few.

Next questions: how much do we need? Do I need to eat salmon every day for the rest of my life? what if I don’t like salmon?

Ok. First of all, omega-3 fatty acids are found in highest concentrations in cold water fish such as salmon, sardines, herring, mackerel, and cod. Here is a list of fish options based on their level of omega-3s: Fish with high levels omega-3.

We need around 1,000-1,500 mg of fish oil per day for optimal benefits. Yup. That’s a lot o’ fish. So….what if you don’t want to eat fish 5 days a week? Supplement.

You have to be careful with which supplements you choose. There’s the obvious “after burp”. Y’all know just what I’m referring too. Ew. But you also have to pay attention to getting a pure fish oil that is not highly processed as well as NO OMEGA-6!!!!

I will explain omega-6 in my next entry. Just understand that in our Western diet we get FAR TOO much and it is detrimental at such high levels.

For now, I will leave you with information on a wonderful fish oil supplement that tastes delicious! No joke. Even my seven year old who is as picky as they come asks for more. No “after burp” either!

Omega Swirl: yummy fish oil supplement. We like the key lime flavor, but there are also other flavors. I found mine at our local vitamin/supplement store. You can also order online by clicking the link and going to the Omega Swirl site.

This is the condensed version of the omega-3 story. There are many more benefits and research is learning more all the time. The fact that there is so much to gain in health from these fatty acids and virtually no side-effects…well…it’s awesome. More info to come…

Cheers!

The skinny on Omega 6

Posted on July 21, 2014 by - Balanced Living

It seems that when we Americans hear anything related to “omega fatty acids” we think it is sort of all encompassing. If it has “omega” before it, it has to be good, right? Well….there’s there more to the story.

So, to begin with, it is important to understand that there is an optimal balance between Omega 3s and Omega 6s in the human body in order to maintain health and wellness in a number of ways. The ratio should be somewhere between 15-16: 1 (Omega 3: Omega 6). However, the Western diet is heavy in omega-6 and lacking in omega-3. In fact us Westerners are so off balance, the ratio is backwards and up to almost 1:25 for some of us!!

“What’s the big deal,” you ask? The big deal is that while Omega 3s do all sorts of cool things for our bodies, an excess of Omega 6 does not. Too much Omega 6 causes a crisis of inflammation within the body which leads to serious problems such as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases…all of which are believed to stem from inflammation in the body. If you look at current trends in chronic disease it all kind of makes sense, does it not? Another thought in the medical world is that this imbalance might also be related to issues such as obesity, depression, dyslexia, hyperactivity and even a tendency toward violence.

Well then how do I know when I’m consuming Omega 6??

Omega 6 is all over the place. The problem is that our Western diet WAY over processed. Not only does that mean the obvious, that we’re eating a lot of fake stuff, but it is also very, VERY heavy on the Omega 6. Omega 6 comes from veggies, seeds and nuts, and their oils. Refined vegetable oils, such as soybean oil, are found in all sorts of processed foods such as cookies, crackers, baked goods and fast foods. Soybean oil is one of the biggest culprits as it is found in so many fast foods and processed foods that it is estimated to make up 20 percent of the calories in the American diet!

Here is a list of some of the sources with the highest Omega 6 content:

  • Safflower oil
  • Grape seed oil
  • Poppy seed oil
  • Sunflower oil
  • Hemp oil
  • Corn oil
  • Cottonseed oil
  • Soybean oil
  • Walnut oil
  • Sesame oil

That’s the short, sweet story. There are plenty of details we could go into, but not in this post. You get the basic idea. Let’s let that sink in and dream of the salmon we’ll be having for dinner (go Omega 3!!).