Fish oil and its benefits

What is fish oil?

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Fish oil comes from the tissues of oily fish. The best sources are cold-water, fatty fish. When it comes to human consumption of fish oil, you can get it from fish themselves or from a fish oil supplement.

Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are polyunsaturated fatty acids, or PUFAs. Our bodies are able to make most of the fats we need need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.

Fish oil contains two very important omega-3 PUFAs i.e. docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the marine omega-3s because they mainly come from fish. Some of the best fish to eat to obtain fish oil from in your diet include wild-caught salmon, herring, white fish, sardines and anchovies.

Benefits

1.ADHD
Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60% of the brain is composed of fats

2.Alzheimers disease
The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults

3.Anxiety
A study in 2013 showed that fish oil reversed all anxiety-like and depression-like behaviour induced in rats

4.Arthritis
Research has shown omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain and are a safer alternative to NSAIDs

5.Cancer
Not only has research proven that it makes conventional cancer drugs more effective, but its also an effective stand-alone therapy in natural cancer treatment

6.Cardiovascular Disease
Studies have found that omega-3 fatty acids from fish oil are associated with improved survival rates for heart attack victims and can help prevent and reverse a plethora of cardiovascular diseases

7.Depression
In adolescents with major depressive disorder, researchers found a decrease in major depression disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain with fish oil supplementation

8.Eye disorders
Fish oil has been shown to reverse age-related eye disorders like macular degeneration and cataracts.A higher intake of polyunsaturated fats like those found in fish and fish oils have also been linked to reduced levels of cortical cataracts.

9.Diabetes
Fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed

10.Immune system function
When the antioxidant astaxanthin is combined with fish oil, the immune-boosting power is multiplied

11.Skin and hair
One of the biggest reasons fish oil leads to healthier skin is definitely the fact that it can reduce inflammation.Fish oil benefits and nourishes the skin with fats and contributes fat-soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevents wrinkles and works against the aging process.

12.Weight loss
Adding fish oil to a current exercise program and an overall healthy lifestyle can decrease body fat as well as cardiovascular disease risk

How much to take?

Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, but suggestions range from a fish oil dosage of 500 to 1,000 milligrams. For most people, I recommend a 1,000-milligram dose of fish oil daily as a good amount and the most scientifically studied dosage.

To improve the health of your heart, brain, skin, hair, body and much, much more, consider adding fish oil to your daily supplement regime or consume wild-caught fish daily. If you’re adverse to fish oil pills, make sure to get at least two servings of fatty fish each week to fulfill your omega-3 needs and provide your body with fish oil benefits. This is a recommendation also encouraged by the American Heart Association.

Foods Rich in Omega-3s

Want to eat your way young? There are plenty of options. Fish is the most well-known source, but here are a few others.

Fatty Fish

• Salmon

• Tuna

• Sardines

• Mackerel

• Anchovies

• Herring

Nut and Plant Oils

• Walnut oil

• Canola Oil

• Soybean Oil

Nuts and Seeds

• Flaxseeds

• Chia seeds

• Walnuts

• Pecans

• Pine nuts

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Ref. Draxe.com , womenshealthmag.com

 

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Health benefits of Dark Chocolate

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Do you love to eat chocolate on a daily basis? If yes, then you are like me!  A lot of my clients ask me if they can eat a chocolate while they are following a strict diet, my answer is YES! You can! Dark chocolate is actually a healthy form of chocolate if you pick the right one. You are probably thinking how dark you should go for. Well, 70% is good to start with if you are not used to the bitterness of dark chocolates. But the perfect dark chocolate would be atleast 80-85% and above. There are some available in the market which are even 90% or 99% dark. When it comes to the quantity or how much you should be eating, normally dark chocolate comes in big cubes so one cube a day is good enough. Make a smart and healthy choice, eat a dark chocolate! This way you can eat your chocolate without guilt. Dark chocolate is not just a tasty treat, but it also comes with a lot of benefits. Lets go through them one by one.

1. Protection from disease causing free radicals

One of dark chocolates most impressive attributes is its high antioxidant content.

2.Cancer Prevention

The flavonoids in chocolate may help prevent cancer

3.Improve heart health

Flavanols have a very positive effect on heart health by helping lower blood pressure and improving blood flow

4.Good for overall cholesterol profile

Dark chocolates cocoa polyphenols may be involved in cholesterol control.

5.Better cognitive function

Intake of flavonoid-rich food, including chocolate, wine and tea is associated with better performace across several cognitive abilities.

6.Blood pressure and blood sugar aid

Small dark chocolate consumption has been shown to lower blood pressure of the hypertensive diabetics and decrease fasting blood sugar.

7.Antioxidant – rich superfood

Dark chocolates antioxidant capacity is on par or greater than many superfoods.

 

*Consult a nutritionist before including dark chocolate in your diet.
You can also contact us to get your own customised plan.

 

You can buy your dark chocolate here:

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Ref. draxe.com

Live a Super Lifestyle

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If there is something which you can do that will be extremely beneficial to the way your body looks, feels and functions.. You need to follow a super lifestyle! It can be achieved when everything on this list comes together for a long term.

1. A super diet 
The kind that is designed around allowing you to consume the total amount of calories, macronutrients, micronutrients and water that you need to support your specific goals and overall health, all of which is put together in whatever way is most preferable, enjoyable, convenient and sustainable for you as possible.

*Contact us to get your very own super lifestyle customised diet plan!

2.A super workout
The kind that is designed with your specific training needs and goals in mind, built around the proven fundamentals of what is optimal for reaching those goals.

3.A super sufficient amount of sleep and sleep quality
Ideally in the range of 7-9 hours per night.

4.A super minimization of stress.

5.A super use of supplementation to eliminate nutrient deficiencies
That you are unable to get from your diet alone. Some common examples include omega-3s and vitamin D.

6.A super avoidance 
Of things like smoking, drinking/consuming alcohol, sugary foods, sugar, trans fat, etc.

7.A super positive attitude

8.And lots of laughter, happiness in life. Do things which you love and spend time with your friends and family.

9.Last but not the least, get into the habit of reading. Read books which will inspire you to grow in life.

Buy the book here! 
The Secret by Rhonda Byrne

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Ref: aworkoutroutine.com

Green tea and weight loss

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Tea has been cultivated for centuries, beginning in India and China. Today, tea is the most widely-consumed beverage in the world, second only to water. Hundreds of millions of people drink tea, and studies suggest that green tea (Camellia sinesis) in particular has many health benefits.

Green tea has many health benefits.It contains many nutrients, including antioxidants and anti-cancer and brain-healthy compounds. But you need to be careful and not pile it on with sugar or honey.

Green tea can help you lose weight. It is an ephedrine free fat burner. It helps in loosing weight because it contains catechins and caffeine. But one needs to be careful while having green tea as too much of it can increase BP.

Just one or two cups a day is not going to help you loose weight. You need to drink atleast 4 to 6 cups of green tea every day inorder to loose weight.

There’s a right and wrong way to brew green tea. When the water is just about to boil, switch off your water heating machine/gas and then pour the water in your cup with your tea bag in it. The tea bag should stay in the water for a minimum of 10 minutes for you to get the maximum benefits of green tea.

Green tea has been shown to improve blood flow and lower cholesterol.

Green tea can be taken first thing in the morning as well if you do not have acidity issues.

Make a healthy choice for yourself… have green tea!

TIP: To add some flavour to it, squeeze a bit of lemon or add a pinch of cinnamon to your green tea!

Do you want to loose weight in a healthy manner and maintain or you just want to eat right? We have the solution for you! Customised meal plans for everyone. Contact us for a transformation program on info@prernajaddwani.com.

Buy your box of green tea directly from here:

Twinings Green Tea

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No more chipped nail polish!

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The ultimate finishing touch to your look is your Nail polish! It makes you look more put together and polished. Isn’t it frustrating when your nail polish gets chipped within 2-3 days of application? The best thing about beauty problems is that they’re pretty much always solvable. I’ll list some tried and tested ways to make your manicure last longer.

No more chipped polish ruining your mani!

*Always shape cut, shape and file your nails first when its dry.

*There should not be any product residue on your nails before nail polish application. Eg. Creams

*Your nails should be completely dry before applying nail polish

*Always start with a base coat first and let it dry completely.

*Next, apply the first coat of your favourite nail polish and let it dry. Then, apply the second coat and let it dry completely. The second coat delivers the true color and coverage.

*Apply your top coat and let it dry for atleast 2 minutes. I prefer a gel topcoat as it gives long-lasting gloss minus the time-consuming removal process of a salon gel manicure.

*The most important step after applying your top coat is dipping your fingers in icy cold water for a few minutes.

This is what makes them last really long. It doesn’t dry nails faster, but it helps to harden the polish.

Lastly, don’t forget to wear gloves while washing dishes and avoid getting any kind of heat on your nails especially while cooking as it chips the tip.

Below are some of my favourite products which I personally use and recommend. You can shop directly from here!

Pink Nail Polish

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Top Coat

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Nail polish remover

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Workwear inspiration from the celebrities!

Amal clooney : Coordinating separates are an easy way to instantly look polished.

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Victoria Beckham : The classic pantsuit gets transformed for summer when done in a bright color or playful texture.

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Gigi Hadid : Less is more: a simple shift-dress can go a long way when styled with the right accessories.

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Jessica Alba : Add a pop of bright color to your look with a loose pair of wide-legged trousers.

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Carine Roitfeld : Top off a classic shirtdress with a silk scarf tied around your neck.

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Karlie Kloss : Don’t count out turtlenecks for summer; a sleeveless silhouette looks polished and elegant without feeling too stuffy.

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Credit : Harpersbazaar