Tag Archives: inflammation

Anti-Aging: 1 Wild Salmon

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Slow down the aging process by controlling inflammation and eliminating  free radicals from your body through your diet!

WILD SALMON





Definitions

Antioxidant:   protects the body from damaging molecules called free radicals.

Omega-3 Fatty Acids:  the most anti-inflammatory substance that exists; A class of fatty acids found in fish oils, especially from salmon and other cold-water fish; has many health benefits including:

  • lower blood pressure
  • lower triglyceride levels
  • brain & heart health
  • radiant & youthful skin
  • encourages a better mood

PCBs:  Short for polychlorinated biphenyl.  Compounds used as lubricants, heat-transfer fluids, and plasticizers. The manufacture and use of PCBs has been  restricted since the 1970s because they are very harmful to the environment, being especially deadly to fish and invertebrates,and stay in the food chain for many years.

Salmon with Lemon and Dill allrecipes.com

Ingredients

  • 1 pound salmon fillets
  • 1/4 cup butter, melted
  • 5 tablespoons lemon juice
  • 1 tablespoon dried dill weed
  • 1/4 teaspoon garlic powder
  • sea salt to taste
  • freshly ground black pepper to taste

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium baking dish.
  2. Place salmon in the baking dish. Mix the butter and lemon juice in a small bowl, and drizzle over the salmon. Season with dill, garlic powder, sea salt, and pepper.
  3. Bake 25 minutes in the preheated oven, or until salmon is easily flaked with a fork.
Please share good Salmon recipes you love!

Anti-Aging Foods – Intro

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As you know, we can’t prevent the aging process from happening but we can slow it down and improve our vitality, energy, and quality of life through what we eat!

Inflammation & Oxidative Damage

These are two processes that happen within our bodies that contribute to almost every degenerative disease.

They are involved in…

  • cancer
  • diabetes
  • obesity
  • heart disease
  • Alzheimer’s
  • cognitive decline
  • other, less serious diseases that affect quality of life

They can…

  • damage cells
  • damage the delivery system for oxygen and blood

Inflammation:

the body’s response to injury or irritation.

Acute inflammation occurs so that the body can recover from injuries, colds, or infections.  This is all good… the body’s healing agent!

Chronic inflammation is not so great.  Over time, it does damage that goes unnoticed because of the lack of symptoms.  For this blog post, I am referring to inflammation as a result of a poor diet, stress, smoking and the lack of exercise.

Oxidative Damage:

 I’m talking about free radicals.  These rogue cells attack your good cells and actually damage your DNA.  Simply put, they affect the way your cells repair and rebuild…

which leads to aging.

THE GOOD NEWS!

Unfortunately we can’t completely eliminate inflammation and free radicals from our body, BUT we can significantly reduce them!
  • We can add foods filled with anti-inflammitory properties to our daily food routine
  • Reduce the amount of chemicals that come in contact with your body.
For the next 2 weeks I will be talking about a new SUPER FOOD each day that will help fight against inflammation and free radicals!

Take this journey with me and invite your friends!

WHAT IS HAPPENING WHILE WE SLEEP???

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I want to start by saying “Thank you” to my dog- Apple– for modeling for us today.
When we sleep our body repairs!
    • Exercising:  during resistance training, the muscles actually tear.   While sleep, the muscle rebuilds stronger to adapt to the new load demanded of it.

 

  • Sickness: during sleep, extra protein molecules are produced that help the immune system to strengthen and mend after being compromised by pollutants and infectious bacteria.

 

 

  • Growth:  we can’t forget that kids do a lot of growing during those important hours of sleep.

 

New studys are suggesting that getting the right 
amount of sleep may…
  • improve memory– the brain appears to restructure and reorganize memories- they become stronger
  • improve inflammation– research suggests that people who get fewer hours of sleep—six or less per night—have higher blood levels of inflammatory proteins
I look like I need sleep!

  • improve performance- A study conducted by Stanford University looked at college football players.  Those who got 10 hrs of sleep for 7-8 weeks had improved sprint time.  They also had less fatigue and stamina in the day.

  • improve grades- sleep deprivation impairs learning
  • improve attention– adults get sleepy with lack of zzzz’s, but kids get hyperactive, are inattentive and impulsive  (ADHD-like symptoms)
  • encourage a healthy weight– when sleepy, hormones that increase appetite increase in the blood; studies also show that people who were well rested lost more body fat and those who were sleep deprived lost muscle mass

  • and decrease car accidents–in 2009, the National Highway Traffic Safety Administration reported that being tired accounted for the highest number of fatal single-car crashes where the driver ran off the road. A higher number than crashes caused by alcohol! Lack of sleep affects decision making and reaction time.
So how much sleep do we need to get these wonderful benefits?
 
according to Better-Sleep-Better-Life.com

Newborns (0-2 months old) 12-18 hours
Infants (3-11 months old) 14-15 Hours
Toddlers (1-3 years old)l 12-14 Hours
Pre-schoolers (3-5 years old) 11-13 Hours
School-aged Children (5-10 years old) 10-11 Hours
Teens (11-17 years old) 8-9 Hours
Adults 7-9 Hours
 So yes maybe I just want to show off my cute kids and my dog, but I also want us to look at our sleep time as HEALTHCARE!
 It’s necessary for us to be our best… to be on top of our game!
Apple seems to have sleep figured out.
 Let’s take our cues from her and get some!
Sweet Dreams