Flaxseed oil can provide an excellent source of omega-3 and can have a positive effect on a variety of health concerns. What are the benefits of flaxseed oil?

What is Flaxseed Oil?

Flaxseed comes from the Linum usitatissimum plant. Flax seeds can be ground and used in cooking or as a supplement. Oil is extracted from the seeds to make flaxseed oil. It is typically available in capsule or liquid form.

Benefits of flaxseed oil supplement

There are many health benefits to supplementing our diets with a good source of omega-3, -6, and -9. Flaxseed oil is an excellent source of these nutrients and is comparable to fish oil. Although fish oil and flaxseed oil are similar, the increased amount of alpha-linolenic acid, also known as ALA, found in flaxseed oil makes it a better choice for omega-3.

Many studies have been done on the health benefits of flaxseed oil. The positive results of flaxseed oil have been shown in a wide variety of medical conditions such as:

Attention Deficit Hyperactivity Disorder

Attention Deficit Hyperactivity Disorder (ADHD) is a disorder effecting both children and adults that causes hyperactivity and impulsivity with an inability to focus or concentrate. Adults suffering from Attention Deficit Hyperactivity Disorder may see a reduction in their systems with daily flaxseed oil use. The are mixed study results for the use of flaxseed oil in children with ADHD and should not be given without the consent of a physician.

Sjogren’s syndrome

The autoimmune disease, Sjogren’s syndrome, has also been shown to benefit from the use of flaxseed oil. People suffering from this disease have white blood cells that attack their moisture-producing glands causing dry mouth and eyes. In studies, patients who had taken supplements regularly had seen a reduction in their symptoms.

Heart Disease

In other studies, flaxseed oil was shown to have positive effects on the treatment of heart disease by lowering cholesterol and reducing blood pressure.

Menopause

Mild menopausal symptoms have also been proven to be reduced with the use of flaxseed oil supplementation.

Flaxseed oil contraindications

Anyone that has an allergy to Linaceae plant should avoid flaxseed oil.

Flaxseed oil can interact with some medications and consultation with a physician is suggested before starting flaxseed oil supplements. If you are taking blood thinners, cholesterol lowering medications, NSAIDs, or blood sugar, lowering medications you should not take flaxseed oil.

Supplementing your diet with flaxseed oil is a great way of getting the omega-3 to meet your nutritional needs. A daily dose of the oil can put you on the way to heart healthy living and so much more!

What are good carbs vs bad carbs? Although carbohydrates play an important role in the diet, not all carbs act the same when it comes to blood sugar. According to the authors of Magic Foods, certain carbs wreak havoc on blood sugar, which then cause blood sugar levels to rapidly rise and fall.

When this blood glucose roller coaster effect happens on an everyday basis, there can be serious health consequences such as:

1. Increased risk of type 2 diabetes
2. Memory loss
3. Low energy
4. Hunger
5. Weight gain
6. Fatigue
7. Mood swings
8. Increased risk of a heart attack
9. Increased risk of certain types of cancer
10. Insulin resistance
11. Metabolic Syndrome
12. Diabetes

Fast-Acting Carbs Vs. Slow-Acting Carbs

Fast-Acting Carbs

All carbs raise blood sugar, but some carbohydrate-containing foods raise blood sugar higher and faster than others since these types of carbs are easy for the body to convert into glucose rather quickly. These foods are known as fast-acting carbs. Fast-acting carbs cause the body to counteract this great rush of blood sugar by pumping out too much insulin, which then brings blood sugar levels back down rapidly. Often, this causes blood sugar to drop too low and headaches, fatigue, and hunger can occur.

Top 10 carbs to avoid

Examples of fast-acting carbs are:

1. Potatoes
2. Pretzels
3. White rice
4. Pasta
5. White bread
6. Cornflakes
7. Soda
8. Candy
9. Instant oatmeal
10. Sports beverages

Slow-Acting Carbs

Are there any good carbs? Foods that contain slow carbs do not cause significant spike in blood sugar levels and are easier on the body. Slow-acting carbs take a lot more for the body to break down. So while blood sugar raises slightly, it doesn’t spike quickly.

Eating slow-acting carbs has many health benefits including:

1. Controlled blood sugar levels
2. Weight loss
3. Increased energy
4. Improved memory
5. Decreased risk of heart disease
6. Reduced cholesterol levels

Slow-acting carbs list

Some foods that contain slow-acting carbs are:

1. Grains: wheat and corn tortillas, rolled or steel-cut oatmeal, bulgar, quinoa, oat bran, barley, stone-ground wheat bread, sourdough, spelt bread, and All-Bran™ Cereal.
2. Beans and pulse: baked beans, black-eyed peas, chickpeas, black beans, chickpeas, lentils, soybeans, kidney beans, and navy beans.
3. Dairy: cheese, low-fat and full-fat milk, cottage cheese, yogurt.
4. Vegetables: Most vegetables are slow-acting carbs such a green salads, cauliflower, broccoli, cucumber, mushrooms, etc. You can view this list of Low Glycemic vegetables.
5. Fresh Fruits: peach, grapefruit, plum, cherry, apple and more! You can view this list of low Glycemic fruits.
6. Peanut butter and nut butter made from low GI nuts.
7. Nuts: hazelnuts, peanuts, almonds, cashews, walnuts, pistachios,
8. Seeds: sesame, squash, sprouted seeds, amaranth, and sunflower
9. Popcorn

Ranking Foods as Fast-Acting or Slow-Acting

The effect a food has on blood glucose levels is measured by the Glycemic Index (GI) and is based on a certain amount of carbohydrates. If foods cause blood sugar to raise quickly, those foods are considered high on the GI; however, foods such as watermelon and strawberries rank high on the GI and these types of foods would be restricted on a GI diet even though they do not cause blood sugar to spike.

A GI number of 55 or less is considered low, 55 to 69 is medium, and 70 or above is high. A GI of 70 or above definitely identifies a fast carb.

Glycemic Load (GL), on the other hand, measures not only the type of carbohydrate in a food, but also the amount of carbohydrates that would be eaten in a standard serving, which is often less than 50 grams per serving. Those foods in which a single serving raises and lowers blood sugar quickly are ranked as high-GL foods.

While eating foods low on either the GI or the GL has many health benefits, the GL can be a better measurement in regards to good foods to eat since fruits and vegetables and other low-calorie, healthy foods are not ranked as high-GL foods and are included in a GL diet.

Diabetes Canada has put together a Glycemic Index Food Guide that ranks carbohydrate-containing food and drink. This guide on Low Gylcemic Meal planning is also very helpful.

Choosing foods that are slow-acting carbs is definitely a better health option. By eating a balanced diet, and avoiding foods that are fast-acting carbs, you can better control your blood sugar and avoid the blood glucose roller coaster effect.

For many people, fat is a three letter word, but it doesn’t have to be. Certain types of fat are good for us. Here’s what you need to know about dietary fats and why fats are important in our diet.

What are the major types of fat

The four main types of fat are polyunsaturated and monounsaturated, saturated, and trans fats.

Why Fats Are Important

While too much fat of any type can lead to weight gain, fat is a necessary part of the diet. It helps the body absorb fat-soluble vitamins such as A, D, and E and makes you feel more satiated after you eat, which in turn means you’ll eat less.

Importance of unsaturated fats

What are polyunsaturated fats? Polyunsaturated fats can help lower your cholesterol. They are divided into two types: omega-6 and omega-3 fats, both of which play a crucial role in brain function. Omega-6 fats are found in safflower, sunflower and corn oils, as well as nuts and seeds. Omega-3 fats are in fish, canola oil, omega-3 eggs, walnuts, pecans, and pine nuts.

It is important to increase our intake of omega-3 fats and reduce our intake of omega-6 fats. For most of human history, our ratio of intake of omega-6 to omega-3 fats was about 2 to 1; now it is at least 10 to 1, and consuming this much omega-6 fat can lead to cardiovascular problems. To get the ratio back in line, consume more fish, nuts and seeds and consume fewer foods cooked in vegetable oil.

Is monounsaturated fat healthy? Monounsaturated fats are very healthy, having gained popularity with the rise of the Mediterranean diet. People who follow this diet eat a relatively large amount of monounsaturated fat, yet are not overweight and rarely have heart disease. The foods that are high in monounsaturated fats are olive oil, canola oil, avocados, nuts, and seeds. This type of fat can help lower your cholesterol and many of the sources of monounsaturated fat are also sources of vitamin E, which many Canadians need more of.

Saturated Fats and Trans Fats

Why is it important to limit trans fats and saturated fats?

Saturated fats are mainly found in animal foods such as beef, lamb, pork, dairy products, and poultry with the skin on. Saturated fat should be limited in the diet since it can raise your cholesterol level.

Trans fats are very bad for your health and should be avoided entirely. They are found in fried foods, baked goods, and any product with partially hydrogenated oil. They are a by-product of the hydrogenation process, and are worse for you than trans fats because they not only raise your LDL (low-density lipoprotein) or “bad” cholesterol, but also lower your HDL (high-density lipoproteins) or “good” cholesterol.

How many grams of fat do you need a day?

Most people should get between 20 and 30 per cent of their calories from fat. So someone eating 1,800 calories per day would need about 70 grams of fat. Most of this should be polyunsaturated or monounsaturated.

Understanding the differences between the types of fat can help you consume the healthy fats in your diet and the ones that will improve your health (polyunsaturated and monounsaturated) and avoid the harmful fats (saturated and trans fats). Dietary fats have many health benefits, so if you want to get more healthy fats in your diet, enjoy that salad with an extra-virgin olive oil vinaigrette and you’ll please your taste buds and your heart.

The best laid plans to adhere to a weight loss diet can be scuppered when one succumbs to the temptation of an array of unhealthy and nutritionally lacking foods. Fatty, sugary, processed, and fried foods are the primary downfall of dieters – and many are tempted by a combination of all four. Let’s have a closer look at foods to avoid if you want to lose weight.

Adhering to a diet may be stressful and frustrating. A far better way in which to tackle weight loss is to cut out the foods most likely to contribute to weight gain and learn to appreciate healthy foods, which are not laden with artificial flavours. Eliminating processed foods is an excellent starting point.

These are the top 10 foods to avoid, when trying to lose weight, that will ruin your diet:

1. Sodas

Sodas lack any nutritional value and are packed with sugar. Even diet sodas contribute to weight gain as the inclusion of artificial sugars lead to cravings for sweet things. Sugar, aspartame, and high-fructose corn syrup are unnecessary additions to the daily diet, which have become habit forming. Simply cutting out the daily soda will reduce bloating and put one on the first step to weight loss, not to mention improving dental health.

2. Processed meat

Hot dog sausages, pre-packaged meats, bacon, and salami, are all packed with the carcinogenic ingredient sodium nitrate, and loaded with salt, chemicals, preservatives, and sugar. Much of the processed meat on offer bears little resemblance to actual meat, having been constructed from mechanically deboned meat, fat, and blood. Not only does it represent a ticking time-bomb health-wise, it adds to the calorie count.

3. Pizza

Pizza may contain hundreds of calories a slice. Whether store bought or purchased from a pizza joint the average pizza is packed with salt, fatty cheeses, processed meat toppings, and a high calorie dough base. If pizza is too much of a temptation to ignore then switch to homemade pizza dough topped with fresh vegetables and herbs.

4. French fries

A fast food French fry has little in common with an actual potato. The processed potato offering is most likely fried in Tran’s fat or hydrogenated fats. A far healthier and more diet friendly alternative are oven roasted potato slices, complete with skin, drizzled in olive oil.

5. Fast food

One of the worst foods to eat for weight loss is fast food. Fries are not the only diet busting item available from fast food restaurants. Whether the choice is Burger King, McDonald’s, KFC, or any of the other grease laden outlets, most of the food on offer is not diet friendly. From white processed bread rolls to processed cheese slices, the fare from these restaurants is best avoided.

6. Snack foods

Chips, pretzels, and salted peanuts typify the packets of high calorie processed snacks which fill the gap between meals. Laden with salt, sugar, chemicals, and preservatives they don’t do dieters any favours.

7. Processed salad dressings

Many salads have been ruined by the addition of store bought salad dressing. The high calorie sweetened dressings available can thwart the good intentions of those that turn to salads as a healthy option. Bin the bottles in favour of an oil and vinegar salad dressing using extra virgin olive oil, vinegar, and freshly squeezed lemon juice.

8. Candy

Sweets and candy can be tempting but can ruin a diet. Ditch the candy in favour of an occasional slab of antioxidant rich dark chocolate.

9. Hidden sugars

Dieters often begin by forgoing sugar in tea and coffee, but hidden sugars and artificial sweeteners lurk in the most unlikely of foods. Always check on the packaging to determine just how much unnecessary sugar is added to what would otherwise be healthy food choices, such as yogurt and fruit juice.

10. Doughnuts

Not only packed with sugar these tempting cakes have the added distinction of being deep fried in fat. Too many doughnuts can lead to a doughnut styled gut which every dieter is trying to avoid.

Each of these foods to avoid in order to lose weight listed above will ruin a diet! They all share the common feature of being processed rather than fresh. They share in common the addition of sugar, salt, and chemicals that are designed to tempt the taste buds; however, once these items are eliminated from the diet it allows the taste buds time to develop and appreciate the real taste of food not contaminated by artificial additions.

The list below includes a number of homemade salves that will help heal your body inside and out. The Lavender Salve alone has many wonderful purposes. Not only does it smooth and soften the skin, but the scent is calming and can help relieve headaches and muscle tension.

Salve Meaning

Chances are you have heard the term salve, but what does it mean? A salve is a basically a lotion that is used to provide protection or healing to your skin or even your muscles. People often use salves to repair dry skin, sooth aching muscles, or soften and smooth the skin. If you’ve purchased lotions and other skin products in your local store, you may be adding more chemicals to your body rather than providing healing with a DIY salve.

Homemade salves are preferred because you know what’s in them. Many salves include oils (almond, olive, coconut, etc.) and beeswax pastilles. These are the ingredients that help the salve absorb into your skin. Salves also often include herbs and essential oils that are used for their healing properties.

Gift Basket ideas

These DIY salves also make wonderful gifts. Imagine adding these to get well gift baskets. It’s something that your friend or loved one can use without you worrying about the ingredients in the product. These would also be awesome in a homemade spa gift basket. Add a few different salves, homemade bath bombs, and facial scrubs and you’ve got a basket that is excellent for anyone on your gift list.

Healing salve

Homemade salves are a wonderful addition your medicine or beauty cabinet. Whether you want to relieve aching muscles or soften your skin, homemade salves are a wonderful option. Being able to create a natural salve for your body is so much better than reaching for medication. If you can ease pain with a herbal healing salve, isn’t that better?

Homemade salves and ointments

What is a salve? A Salve is a term given to a lotion or treatment that is beneficial to your health. It is an ointment used to promote healing of the skin or as protection. Each of these healing salve recipes can be made at home with ease. You do not require any soap making skill to create these salves. Each recipe for salve comes with its own tutorial and photo’s to guide you along.

DIY salve recipes

1. Pain Relief & Sore Muscle Herbal Salve
2. Headache Relief Pots
3. Lavender Salve
4. Make Your Own Dry Skin Body Salve
5. Bug Bite Relief Natural Salve
6. Lip Balm Rosebud Salve (Smith’s Rosebud Salve Balm)

I hope you enjoyed this Homemade Salves round up as much as I did! Also, check out our other wellness articles!

It has always been a challenge to stay healthy during the winter season. But now, with the appearance of Covid-19, this task has become crucial. We need to double our efforts and learn how to stay healthy and take care of the people we love. In this article, we have collected time-tested and effective ways to remain healthy and happy even during the most turbulent season. Don’t forget to note them down and put them into practice!

Stay hydrated

On average, the human body is 65% water. It is essential for every process, and the lack of water may lead to dehydration, chronic fatigue, oxidation of cells, and other negative effects. During the cold weather, we might not be as thirsty as in summer, and the risk of dehydration increases. According to the CDC, every day, women should have around 11.5 cups of fluids and men – 15.5 cups. To drink more water, try adding lemon, mint, or berries and placing the glass near your workplace.

Dress according to the weather

The next way to stay healthy in winter is dressing based on the weather. It may change rapidly, so you should follow weather forecasts and look outside to decide what to wear. Here are a few simple measures:

• Wrap up warm
• Wear several layers to trap air and stay warm
• Wear gloves, scarf, and hat
• Choose water-resistant shoes with warm lining

These precautions not only help to remain healthy, but also prevent chilblains that are difficult to get rid of. If you have heart or breathing problems, it is better to stay inside during the coldest days.

Give up bad habits

Don’t consider us boring for reminding you how bad smoking and excessive alcohol consumption are. They drain your energy and can cause irreversible changes. By quitting smoking and reducing alcohol consumption, you can:

• Prolong your life
• Look better
• Decrease risks of such diseases as lung cancer, emphysema, high blood pressure, reflux, kidney disease, sexual dysfunction, and others
• Reduce the chances that your children will get sick from secondhand smoking
• Feel healthy and proud of yourself
• Improve the sense of smell

If you can’t cope with the problem on your own and online tutorials or lectures don’t help, try joining a local support group or contacting centers that know how to deal with addictions.

Have quality sleep

Sleeping at least 8-9 hours at night without interruptions is one of the best presents you can give yourself. Quality sleep eliminates stress levels, boosts the immune system, burns calories, improves memory, strengthens the heart, and helps to remain positive and happy.

After a good sleep, you will feel well-rested, productive, and ready for the day. This will not only help you to fight winter colds but build stronger relationships and even get a promotion. It is wise to invest in blackout curtains, an orthopedic mattress, and a convenient pillow.

Do sports regularly

There is probably no need to enumerate the benefits of physical activity; however, the lockdown has complicated the process because many of us don’t have access to gyms and swimming pools, or don’t want to expose themselves to viruses. Luckily, you can do sports from home, as there are lots of online tutorials and even live sessions with professional coaches.

To track progress, use an online video camera and record your workouts. Thus, you can improve the technique or even create a lifestyle blog.

Control vitamin D levels

In winter, most of us experience a lack of sunlight. The days are shorter, and we don’t spend as much time outdoors as in summer. The vitamin D levels decrease, which results in a seasonal affective disorder, bad mood, and troubled sleep. This vitamin is one of the building blocks of our immune system, so if you want to be healthy, soak in the sun, add vitamin D supplements, and regularly check its levels by blood tests.

You can also add eggs, meat, oily fish, and dairy to your nutrition plan. They are the best sources of vitamin D, as well as other irreplaceable micro and macroelements.

Eat quality food

Wellness tips always include healthy and diverse nutrition. To avoid cold and flu, you should eat foods that support the immune system. For example, garlic, herbs, probiotics, spices, apples, and mushrooms. Add bananas and berries to natural yogurt, and you will get a great source of probiotics and vitamins.

Having well-balanced nutrition with whole grains, fish, vegetables, and fibre makes you healthier and maintains the right number of vitamins and minerals in the body. Luckily, there are many online tutorials, blogs, and even academic courses that can teach you how to eat healthily, plan meals, and adapt dishes to different seasons. Conscious eating is the key to a healthy life without diseases and medications.

Pay attention to mental health

It is great if you eat healthily, work out at home, and stay hydrated. But there is one thing that can whittle away these achievements. Yes, we are talking about mental health. During the colder months, you can be moody, emotionally unstable, anxious, or even depressed. Which, in turn, may reduce the body’s ability to defend itself.

To take care of your mental health, dedicate enough time to rest, do what you love, connect with others, and avoid scolding yourself. If you notice that the situation is out of control, it is better to contact a professional and get qualified help.

Conclusion

We know that it may be time-consuming to prepare healthy meals, work out at home, and track sun exposure. However, building positive habits pays back, and in a while, you will feel more energetic and optimistic. You will be ready for new challenges and achievements and won’t leave a single chance for cold or flu. If you have other viable tips, don’t hesitate to share them with us!