The Truth about Omega-3s

Walnuts: Omega-3s by the Handful
It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts, including pecans and pistachios, also contain ALA, although almonds do not.

Enhanced Eggs

Omega-3-enhanced eggs are widely available in stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is found in yolks only; egg whites contain no fatty acids. If you eat a breakfast of omega-3-enhanced eggs, you'll start your day with the potential health benefits of omega-3s, including protecting the heart and possibly reducing risks of dementia.

Fish: An Excellent Source

Cold-water fish has the highest concentration of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, and similar fish. Why? Studies show that the omega-3s DHA and EPA reduce triglycerides, which can lead to blocked arteries. And omega-3s can also help decrease risk of irregular heartbeats.

A Bowl of Beans

Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There is more evidence supporting the health benefits of fish-based omega-3s EPA and DHA, but the body can convert some plant-based ALA into EPA and DHA, too

Fortified Milk and Dairy

Children should also get omega-3 fatty acids, although there's no guideline as to how much. Food sources are preferable to supplements. Omega-3-fortified milk and yogurt might be dairy choices for children who are picky eaters. Many infant formulas now include the omega-3 fatty acid DHA because some research suggests it aids in brain development.

A Splash of Healthy Oil

Choose oils that are high in omega-3 fatty acids for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so use them sparingly. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Add the omega-3 fatty acid ALA to the nutritional benefits found in leafy greens. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost ALA intake. That's good because fatty acids don't just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis

Seaweed

The same omega-3 fatty acid that's found in cold-water fish -- docosahexaenoic acid (DHA) -- can be found in seaweed and algae. Although seaweed salad can often be found on the menu at sushi restaurants, you might find it in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

Bread, Cereal, and Assorted Grains

Pantry staples such as bread, cereal, and pasta are now available with added omega-3s. These functional foods let people eat fatty acids at every meal. It's a good idea, though, to get at least some omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But they must be ground shortly before eating to provide benefits. Some ground flaxseeds are sold in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also provide plant-based omega-3s, but in much smaller quantities, and can be tossed into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Substitute soy-based vegetable protein for ground meat in chili, add edamame to your casserole and stir fries, use soy milk in smoothies, and snack on roasted soybeans to increase omega-3s.

Omega-3 Supplements

Most Americans don't get enough omega-3s in their diets. Consider boosting your intake with fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 mg to 4 grams. Higher omega-3 intakes may interact with certain medications, so consult your doctor before starting any supplements.



Healthy Dessert Topping

Sugar and spice—that's what good-for-you treats are made of, at least according to a new Swedish study. Researchers at the University of Lund found that a teaspoon of cinnamon sprinkled on a sweet food helps you digest it more slowly, staving off rapid spikes in blood sugar that can make you more prone to developing diabetes.

An estimated 41 million people have blood-sugar levels that put them at risk, but don't know it. So keep a cinnamon shaker around for those times when that apple crisp or rice pudding is too hard to resist.

The Recipe for Preventing A Stroke

1 Coffee
4 Green Teas a Day

Coffee lovers and green tea enthusiasts, unite! A new study out of Japan shows that people who drink both beverages every day have a lower risk of stroke than those who drink just one or the other (or neither).

Researchers have been touting the antioxidant properties of green tea for years, and recent studies show that your daily coffee fix boosts more than just your energy levels. But putting the two drinks together—not in the same cup, of course—may help you reap the health benefits of both.

Researchers looked at the coffee and tea consumption habits of almost 82,369 Japanese adults over 13 years and found that people who had a cup of coffee every day were 20 percent less likely to have a stroke (compared to those who didn't drink coffee at all). But that's not to say that coffee is better for you than tea. In fact, the study noted that people who drank four or more cups of green tea a day were also about 20 percent less likely to have a stroke. Since the two drinks help prevent strokes in different ways, drinking both can lower your risk of stroke more than just drinking one or the other, the study authors explained.

"This is the first large-scale study to examine the combined effects of both green tea and coffee on stroke risks," the study's lead author, Dr. Yoshihiro Kokubo of Japan's National Cerebral and Cardiovascular Center, said in a statement. "You may make a small but positive lifestyle change to help lower the risk of stroke by adding daily green tea to your diet."

The study was published this week in the American Heart Association's journal, Stroke. The results took into account differences in participants' age, gender, smoking, alcohol, weight, diet, and exercise habits.

According to the National Stroke Association, a stroke occurs when a blood clot blocks an artery in the brain, or when a blood vessel breaks, causing an interruption of blood flow to the brain. Brain cells begin to die, damaging the brain and affecting the actions—usually speech, movement, and memory—controlled by the part of the brain where the stroke has occurred.

"The regular action of drinking tea [and] coffee largely benefits cardiovascular health because it partly keeps blood clots from forming," Kokubo explained.

Green tea can have an anti-inflammatory effect on the body. It also contains compounds known as catechins, which can help regulate blood pressure and improve blood flow, Kokobo told National Public Radio. And coffee has more to it than just caffeine—it also contains quinides, compounds that can help control blood sugar, which cuts your risk of stroke by reducing your risk of Type 2 diabetes. The researchers wrote that the "combination of higher green tea and coffee consumptions contributed to the reduced risk of stroke as an interaction effect for each other," The Daily Mail reported.

Given that tea and coffee are consumed regularly in many countries, the results of the study could apply to people around the world, the researchers wrote. Americans may already be drinking enough coffee and tea to get the benefits: A typical cup of coffee or tea in Japan is just 6 ounces, while a grande coffee at Starbucks is 16 ounces.

By Lylah M. Alphonse, Senior Editor, Yahoo! Shine
Healthy Living

Bones are Unsafe for Your Dog – 10 Problems They Cause

The idea that it's natural for dogs to chew on bones is a popular one. However, it's a dangerous practice and can cause serious injury to your pet.

"Some people think it's safe to give dogs large bones, like those from a ham or a roast," says Carmela Stamper, D.V.M., a veterinarian in the Center for Veterinary Medicine at the Food and Drug Administration. "Bones are unsafe no matter what their size. Giving your dog a bone may make your pet a candidate for a trip to your veterinarian's office later, possible emergency surgery, or even death."

"Make sure you throw out bones from your own meals in a way that your dog can't get to them," adds Stamper, who suggests taking the trash out right away or putting the bones up high and out of your dog's reach until you have a chance to dispose of them. "And pay attention to where your dog's nose is when you walk him around the neighborhood-steer him away from any objects lying in the grass."

Here are 10 reasons why it's a bad idea to give your dog a bone:

1. Broken teeth. This may call for expensive veterinary dentistry.

2. Mouth or tongue injuries. These can be very bloody and messy and may require a trip to see your veterinarian.

3. Bone gets looped around your dog's lower jaw. This can be frightening or painful for your dog and potentially costly to you, as it usually means a trip to see your veterinarian.

4. Bone gets stuck in esophagus, the tube that food travels through to reach the stomach. Your dog may gag, trying to bring the bone back up, and will need to see your veterinarian.

5. Bone gets stuck in windpipe. This may happen if your dog accidentally inhales a small enough piece of bone. This is an emergency because your dog will have trouble breathing. Get your pet to your veterinarian immediately!

6. Bone gets stuck in stomach. It went down just fine, but the bone may be too big to pass out of the stomach and into the intestines. Depending on the bone's size, your dog may need surgery or upper gastrointestinal endoscopy, a procedure in which your veterinarian uses a long tube with a built-in camera and grabbing tools to try to remove the stuck bone from the stomach.

7. Bone gets stuck in intestines and causes a blockage. It may be time for surgery.

8. Constipation due to bone fragments. Your dog may have a hard time passing the bone fragments because they're very sharp and they scrape the inside of the large intestine or rectum as they move along. This causes severe pain and may require a visit to your veterinarian.

9. Severe bleeding from the rectum. This is very messy and can be dangerous. It's time for a trip to see your veterinarian.

10. Peritonitis. This nasty, difficult-to-treat bacterial infection of the abdomen is caused when bone fragments poke holes in your dog's stomach or intestines. Your dog needs an emergency visit to your veterinarian because peritonitis can kill your dog.

"Talk with your veterinarian about alternatives to giving bones to your dog," says Stamper. "There are many bone-like products made with materials that are safe for dogs to chew on."

"Always supervise your dog with any chew product, especially one your dog hasn't had before," adds Stamper. "And always, if your dog 'just isn't acting right,' call your veterinarian right away!"

Article Courtesy of FDA (Federal Food and Drug Administration)
By: FDA - Center for Veterinary Medicine

Learn from Your Pets: Wag your tail

OK, so maybe you don't have a tail. But you can smile or put a spring in your step when you're feeling grateful. Researchers have found a strong connection between gratitude and general well-being. In one study, people who kept gratitude journals had better attitudes, exercised more, and had fewer physical complaints.