the great omega DEBATE

omega 3s

anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of heart attacks, stroke, and can lower cholesterol.

They can be found in oily, cold water fish like salmon, tuna, herring, and sardines

flaxseeds, walnuts, and lamb.

there is some concern about the mercury in fish, so taking capsules is an option.

Another popular option is flaxseed oil.

Which one is better? Which one has higher health benefits?

in the right corner FLAXSEED

in the left corner with the salmon colored shorts FISH OIL

I WOULD PUT MY MONEY ON THE FISH OIL.

ANY TAKERS?

Eicosapentaenoic acid (EPA):

Necessary for physical and mental health. Found primarily in fish and fish oil.

Docosahexaenoic acid (DHA):

Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. They are also found in shellfish, fish, fish oil, and enhanced foods (like baby formula).

Alpha-linolenic acid (ALA):

This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, English walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA.

in short the most direct way to intake your omegas is from REAL FOOD

if you cannot intake that

much fish daily,

supplements are the next best thing

flaxseeds are great to add to shakes, cereals, pastas etc

either in oil form, ground or whole seeds

supplements, protein powders, protein bars

the best way to get your nourishment is from REAL FOODS

using fruits, veggies, whole grains to get your

vitamins, minerals, proteins, fats & carbs

your body can process foods more easily

there are more extensive processes that are required

with supplements, powders and processed foods

GET YOUR FISH ON.......

do you tilt?

take a minute to think about what way your pelvis tilts

do you arch or tuck under?

most people are one or the other.........

rarley do i come across those that are neutral in the pelvic region :)

in this picture can you see the model would experience low back pain?

the psoas muscles are so tight that they pull down on the pelvis

because it has shifted so far forward

the lower vertebrae of the spine crunch

as the tush lifts toward the ceiling

NOT PLEASANT.

this pic is a perfect description of me

(except my butt is WAY cuter)

i always though that because i had tight abs i was healthy

DAMN IT

over the course of the last 6 months

i have been working on opening that back up

the beach muscles dont matter as much to me and living a pain free life!

here are some stretches

and foam rolling exercises

that can be used

to open up these areas

i want you to always remember:

locate the pain, then find the antagonist

along the lines of reciprocal inhibition....

if something is tight, the antagonist must be loose

to fix: loosen the tight and tighten the loose.....bueno?

righty tighty lefty loosey.....no?

after any stretch that arches your low back

i always balance it out with a rounded spine

this makes it easier to find that neutral spine position when finished

but please mimic this picture with caution..........

if i see any one of you in the gym with a leotard on

i promise to personally slap the taste out of your mouth

(or your money back..... GUARANTEED)

ONIONs, only shed a single tear

Onions (Allium cepa)

There are many different varieties of onion, red, yellow, white, and green, each with their own unique flavor, from very strong to mildly sweet. Onions can be eaten raw, cooked, fried, dried or roasted. They are commonly used to flavor dips, salads, soups, spreads, stir-fry and other dishes. The onion is now the second most important horticultural crop after tomatoes.

thiosulfinates, sulfides, sulfoxides, and other odoriferous sulfur compounds.

which means YES....GAS

Word to the Wise/Your Mom

limit your intake please

if you consume too high of a serving

or do not each cruciferous veggies on the regs

your gastrointestinal tract will not be pleased with you

...neither will your friends.

BENEFITS

Sulfides: provide some protection against tumor growth & lower blood pressure

Polyphenols & Flavonoids: prevent reactive atoms that contribute to tissue damage in the body. For example, when low-density lipoprotein (LDL) cholesterol is oxidized, it can become glued to arteries and cause coronary heart disease.

Antimicrobials: destroy infection causing viruses and bacteria

Quercetin: antioxidant flavonoid that scavenge damaging particles in the body known as free radicals, which damage cell membranes, tamper with DNA, and even cause cell death. Antioxidants can neutralize free radicals and may reduce or even help prevent some of the damage they cause. They also help keep LDL ("bad") cholesterol from being damaged, which scientists think may contribute to heart disease. In test tubes, quercetin has strong antioxidant properties, but researchers aren't sure whether taking quercetin (and many other antioxidants) has the same effects inside the body.

recently my dad told me about a study

in this study the were testing an onion

an onion that had been cut in half

and left to oxidize

(which is how it turns brown/black)

it went a little something like this...

In 1919 when the flu killed 40 million people there was this Doctor that visited the many farmers to see if he could help them combat the flu. Many of the farmers and their family had contracted it and many died.

The doctor came upon this one farmer and to his surprise, everyone was very healthy. When the doctor asked what the farmer was doing that was different the wife replied that she had placed an unpeeled onion in a dish in the rooms of the home, (probably only two rooms back then). The doctor couldn't believe it and asked if he could have one of the onions and placed it under the microscope. She gave him one and when he did this, he did find the flu virus in the onion. It obviously absorbed the virus, therefore, keeping the family healthy.

A hairdresser in AZ. She said that several years ago many of her employees were coming down with the flu and so were many of her customers. The next year she placed several bowls with onions around in her shop. To her surprise, none of her staff got sick. It must work.. (And no, she is not in the onion business.)

The moral of the story is, buy some onions and place them in bowls around your home. Try it and see what happens.

if it does work GREAT

if it doesnt you are sick and you stink

Double Whammy

buy some onions and slice those suckers up

place them in bowls around the house

see if it works

if it does GREAT...HIGH FIVE

if it doesnt, you are sick and your house stinks

DOUBLE WHAMMY

i prefer just to eat'em in moderation

along with in taking lots of vitamin C & zinc

this usually keeps the flu away

along with high WATER LEVELS

but with the looks of the weather in so cal these days

flu season better be OVA

i am ready to hit the beach

diet is clean, workin out like a BOSS

(this video is a bit over the top...but then again it's seth rogan)

((dont be alarmed))

this girl is REHEHEHEDIE

oxygen t'yo brain

Low levels of brain oxygen may boost Alzheimer's risk

Researchers at Canada's University of British Columbia studied mice that had a gene tied to Alzheimer's disease.

The researchers kept some mice in cages with low-oxygen air for 16 hours a day for a month.

They kept the other mice in cages with normal oxygen levels.

In humans, conditions such as stroke that hamper blood flow in the brain can limit the brain's oxygen supply.

After the month, the researchers tested both sets of mice on a memory test.

The mice that had lived in low oxygen performed worse.

Those mice also had more amyloid beta plaque -- a hallmark of Alzheimer's disease -- in their brains, compared to the mice with normal brain oxygen levels.

Under the influence of low brain oxygen levels, the BACE1 gene upped production of amyloid beta, the key protein in Alzheimer's brain plaque.

Even a "slight" rise in BACE1 activity "could lead to a dramatic increase in [amyloid beta] production," the researchers write.

Low brain oxygen levels might also affect other genes and may spur brain cell death, worsening memory in Alzheimer's disease, Song's team notes.

The report appears in Proceedings of the National Academy of Sciences' online early edition.

start out slow

walk for 15 mins a day

this is a great way to build up

your cardiovascular endurance

-exercise gets rid of stress chemicals

brain rules

-exercise cuts dementia & alzheimer's risk IN HALF

When your oxygen is low, your ability to concentrate is hurt. When you can't concentrate, you can't learn new information easily or recall information you studied in the past. Many studies have shown that physical activity increases the flow of oxygen to your brain.

WANT TO STAY SHARP?

-pump up your muscles

CIRCULATION

-get your cardio in

CHALLENGE YOURSELF

-nourish

Foods high in antioxidants can dramatically reverse memory loss,

restore motor coordination and balance.

These foods are raisins, berries, apples, grapes, cherries, prunes, and spinach.

The whole body runs on carbohydrates.

Too much of simple carbohydrates can be harmful to the body

and brain functioning by creating a sharp rise in blood sugar.

Complex carbohydrates digests well and do not cause this spike.

Omega-3 fatty acids.help improve general brain functioning and restore memory.

Foods like: salmon, mackerel, sardines, herring, flax oil, and walnuts.

Foods high in complex carbohydrates include peanuts, dried apricots, dried beans, yogurt,

oat bran, All Bran cereal (be careful of the high sugar content in some brands), and sourdough bread.

Including vinegar or lemon juice with your foods helps suppress a sharp rise in blood sugar.

AVOID

Polyunsaturated fats: set up chronic inflammatory responses in brain tissue and foster blood damage. They are also harmful to blood vessels and ultimately blood circulation.

EX: safflower, sunflower and corn oils.

These oils are usually included in processed foods such as salad dressings, fries, doughnuts and most margarines. Even worse are hydrogenated vegetable oils. These oils are used in process foods such as micro-wave popcorn, boxed cakes, TV dinners, etc.

Sugar: Eating too much sugar can lead to insulin resistance which upsets the glucose level in the blood. This may lead to permanent damage to brain cells.

Simple carbohydrates turn instantly to sugar within the body.

Some scientist feel that eating white potatoes or white bread is just like eating candy.

Carbohydrates influence mood. There is a delicate balance of the right kind of carbohydrates.

WORKING OUT AT THE GYM ISNT JUST FOR AESTHETIC PURPOSES

STAY ON TOP OF YOUR GAME!

BE HEALTHY FROM THE INSIDE OUT

WHEN YOUR MUSCLE MAS DECLINES WITH AGE

YOU ARE LEFT WITH YOUR SPIRIT AND YOUR KNOWLEDGE

MAKE SURE YOU LEARN SOMETHING ALONG THE WAY

AND TREAT OTHERS THE WAY YOU, YOURSELF WISH TO BE TREATED

ENJOY YOUR WEEKEND!

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