Benefits of Fish Oil for Adults and Children

Fish oil is yielded from the cold water fish like mackerel, tuna, salmon, cod and many other fish. It has been recommended as part of a heart healthy diet for quite some time. Fish oil is a very effective nutrient as it contains two most important omega 3 fatty acids that can be absorbed easily. EPA and DHA are two most important fatty acids that have very crucial role in development of normal brain, proper functioning of nervous system and better eyesight. The EPA and DHA fatty acids derived from fish oil are considered to be the protective elements for the body as they are very effective to reduce the risk of developing arthritis. Among other fish oil benefit you can find:

Most of the recent searches regarding fish oil benefit to the heart diseases has proved the importance of omega 3 fatty acids in protection against the heart diseases. The recent study of American Dietetic Association revealed the factor that these acids are very effective to reduce the fatty deposits in arteries.

The consumption of fish oil reduces the chances of all forms of cancer including breast, colon and prostate. The fatty acids found in the fish oil is quite helpful to stop the development of cancerous mass from quite a healthy cell, it inhibits the unwanted growth of cell and causes apoptosis or death or cancer cells.

Fish oil has significance in preventing the pregnancy complication like premature delivery and low birth weight. The consumption of fish oil during pregnancy reduce allergy in the newborns, help in development of brain and reduce risk of post partum depression. It is better to take fish oil during the period of pregnancy.

Fish oil is very effective for the eyesight. It not only improves the eyesight but also decrease the dryness in the eyes. The fish oil helps to stop the eyesight decline with the increasing age.

Fish oil is very effective to prevent all types of depression including the schizophrenia, bipolar disorder, ADHD and anger caused depression.

It is also helpful in treatment of the Huntington’s disease. Fish oil is found effective in treatment of rheumatoid arthritis, inflammatory bowel disease, systemic lupus and other inflammatory conditions.

The recent scientific studies recognized the role of fish oil in weight regulation, it reduces craving caused by the fatty foods.

These are the most significant fish oil benefits. Fish oil not only reduces the risk of a number of incurable diseases but is also very helpful nutritional supplement. Eating fish is the basic way for the body to get enough fatty acids but if you want to get more, than try to get fish oil benefits directly from the fish oil that is extracted from the cold water fishes as its benefits are bigger and it is easer to digest.

In children, fish oil is also shown to helps improve:

Behavior
It was found that unruly children ingesting fish oil had improved behavior. Out of the 47 percent of children with "bad" behavior in the test group, only 4 percent remained unruly.

Concentration
The use of fish oil was shown to improve concentration in children. Within the study, many two-year-olds were able to speak in full sentences rather than just single words as before taking the fish oil.

Bonding
Interestingly, the use of fish oil in children improved bonding with their parents. Of course, this effect may be a side benefit for better behavior and concentration.

Accelerated Learning
In the scientific study, learning advanced a measurement of nine months in only a five-month period. This learning increase was primarily in expressive language and oral communication.

Dyslexia
Although it is not a cure, fish oil has been shown to improve dyslexia in children.

We are huge salmon fans around my house. Glad to see the health benefits for all of us!

- Shannan

Sources: Fish Oil Benefits, eHow

I'm Thankful for My First Year of Blogging

I had an informative post planned for this week about iron deficiency, but decided that it's a holiday week and time to lighten up and reflect a bit. I looked around our blog a bit and then it hit me. A year ago this Friday, November 27th, Shannan and I embarked on our Living A Whole Life journey. We've faithfully researched and written, about 4 posts a week, for an entire year.

This year learning to blog has been an interesting one for me. I've learned a lot about blogging. It's much harder than I imagined to keep researching, writing, and producing fresh content through all the ups and downs daily life has to offer. Beginning blogging is really a thankless, non-lucrative (smile) endeavor. More than that though, it's a stimulating way to fast forward your own learning on a topic. I'm very challenged to understand why something is true so that I can explain it to our readers with the utmost of integrity. Blogging is also a community where I have learned so much from reading others work and from interesting comments placed on our site.

So Happy Thanksgiving to you and your family this year. When we each stop and think of the individual struggles and accomplishments this year has brought, we have much to be thankful for. Thank you to all of you who faithfully read our blog and give Living A Whole Life a voice on the Internet. I leave you with some of our top reader-rated posts this year.

1. Is Raw Milk Safe



2. Coconut Oil: Good For You Inside and Out



3. Healthy Banana Bread Recipe



4. Goji Berries: Health Benefits and Side Effects



5. The Anti-Inflammatory Diet

Have a wonderful Thanksgiving celebration and Shannan and I will catch you back here Monday to start our second year blogging here on Living A Whole Life.

Karla

Gratitude and Health

Do you have an attitude of gratitude? I know that I need to be reminded every once in a while to count my blessings. So in the spirit of Thanksgiving, here is some information on how to actually practice gratitude to promote a more positive and healthy outlook.

Good Health and Gratitude
There are many variables affecting good health, but the notion that simple acts of gratitude, appreciation, and thankfulness — all free and relatively easy to implement — can have a positive impact on health is intriguing and merits attention.

What is Gratitude?
An International Positive Psychology Association (IPPA) Newsletter article of April 2008 described gratitude as an "orientation towards noticing and appreciating the positive in the world."

People naturally take for granted the routine things of life, becoming immune and unappreciative of the positives of daily life. Though this adaptation guards the senses against overload, it can also deprive a person of the ability to focus upon and appreciate a sunny day, a spring breeze, and a child's laughter. These are all opportunities for gratitude and an incumbent boost to good health.

Gratitude Exercises for Good Health
The following gratitude exercises are easy to do and will help you maintain an attitude of gratitude.

Gratitude Letter – Write a letter of gratitude to someone who has been a positive influence in your life describing how you were affected and what it meant to you. For even greater benefit deliver the letter in person.

Three Good Things – At the end of each day, recall three good things that happened that day, considering even the smallest positive event.

You at Your Best – Reflect on an experience that demonstrated you at your very best. Write about it and describe your feelings.

Novel Use of Signature Strengths – Understand your special skills and abilities often called your signature strengths. Each day find a new way to utilize one of your strengths.

Three Questions – At the end of each day, ask yourself these three questions: "What has surprised me?," "What has touched me?" and "What has inspired me?"

Happy Thanksgiving!

- Shannan

Delicious Nutritious Beef Bone Broth

Back before my days of studying holistic nutrition, I was a closet fan of Martha Stewart and was always impressed by her homemade soup stocks. (I say closet because with a part-time job and 2 small children - I really can't be Martha Stewart, but it was fun to watch her create). Although I thought after watching and reading her bone broth recommendations that a good stock should be made from scratch and use soup bones, I never really made the time to try it. Recently I've been reading a lot about the awesome healing benefits of a good bone broth/soup stock and decided it was time to try it for myself. I'm 27 weeks pregnant now and trying to prepare myself and the baby for delivery in -my goodness- 13 more weeks. Amazingly, it really wasn't that difficult - like anything else it's a matter of having the right ingredients on hand and knowing what to do. Why take the extra time? Why not buy some soup stock from the grocery store?

Benefits of a properly made bone broth

• By adding vinegar to the cooking broth it releases calcium, magnesium phosphorus, silicon, sulphur and other trace minerals from the bones. Held in a broth form, these minerals are so easy for the body to absorb and provide quick nourishment and healing. These minerals are also the basic building blocks for healing whether from the flu, broken bone, or surgery. Drinking a good bone broth will speed healing time.
• Broth also contains the broken down material from cartilage and tendons, like chondroitin sulphates and glucosamine - no more expensive supplements to take!!
• Bone broth is rich in collagen and gelatin which aids digestion of milk, beans, meat, and the proteins in wheat, oats, and barley. (Adding whole grains and beans into your favorite soup makes even more sense now!)
• Bone broth can be helpful in easing the following conditions: food allergies, dairy allergies, colic, bean maldigestion, grain maldigestion, irritable bowel syndrome, leaky gut syndrome, malnutrition, weight loss, muscle wasting, cancer, osteoporosis, calcium deficiency and anemia.
• Bone broth contains amino acids in a readily absorbable form that helps the body detoxify.

How to make Beef Bone Broth

6-7 pounds of various beef bones, including marrow, knuckle, meaty rib, and neck bones (Remember the quality of your broth will depend on the quality of the ingredients. I recommend spending a little more for grass-fed beef or organic and avoiding beef tainted with antibiotics or hormones).

4 quarts of cold filtered water

1/2 cup vinegar

3 onions, chopped

3 carrots, chopped

3 celery sticks, chopped

Several sprigs of thyme or other favorite herbs

1 bunch of parsley

4 tablespoons tomato paste

1 cup of favorite red wine

Place the meaty bones on a cookie sheet and roast in the oven at 350 to 400 degrees until browned. Add bones, vegetables, vinegar, parsley, tomato paste, and red wine to pot and cover with water. Liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking.

Bring to a boil. A small amount of particulate matter may rise to the top and it is important to remove this with a spoon or small fine mesh sieve. Reduce heat and add thyme or other herbs.

Simmer the stock for at least 12 hours and as long as 72 hours.* Just before finishing, add the parsley and simmer another 10 minutes.

Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer your delicious, nutritious broth into small glass jars and freeze for long term storage.

This broth can be used to make soups and stews; added to rice or other grains in place of water; freeze in small cubes and use when cooking vegetables; or just drink warm when feeling under the weather or in need of healing.

*Another idea is to make your stock on low in the crock pot. If you are like me and cannot be home for long periods of time and don't want to leave the stove-top on this works really well. Mine spent 2 days in the crock pot on my counter and turned out great. You may have to adjust the recipe depending on the size of your crock pot.

Stay tuned as I plan to experiment with Chicken Stock and for our vegan readers a delicious Vegetable Stock to make ahead, freeze, and have on hand when needed.

Karla

The Mighty Cranberry

With Thanksgiving right around the corner we will all be diving into our favorite cranberry concoction. I love cranberries and add them to my oatmeal every morning. Here are some great facts about cranberries from Drs. Oz and Roizon.

They're antioxidant all-stars. Cranberries have more of these disease-fighters than do apples, red grapes, strawberries, oranges, bananas, pears, grapefruit, pineapples and peaches! And the antioxidant roster includes powerful resveratrol, the heart protector in red wine, which is now being tested against breast, skin, prostate and liver cancer.

They keep your ticker, well, ticking. Cranberries pack a triple whammy: They're chock-full of antioxidants, anti-inflammatories and anticlotting agents, a combo that helps prevent fats and cholesterol from sticking to artery walls and seems to lower bad LDL cholesterol and boost good HDL cholesterol.

They protect your pearly whites. Compounds in cranberry juice appear to reduce decay-causing mouth bacteria and dissolve clusters of unhealthy germs. Just be sure to buy sugar-free juice or rinse well with water afterward. Do the same with any sweetened drink.

They ward off ulcers and upset tummies. Cranberry compounds and bad bacteria loathe each other, which is a good thing. Scientists suspect that the berries keep ulcer-causing H. pylori bugs from hanging around the stomach and flush other harmful bacteria out of your digestive system.

They fight infections "down there. "Urinary tract infections (UTIs) are responsible for 8.3 million doctor visits each year. That's a lot of waiting-room discomfort. But drinking cranberry juice significantly cuts the rate of UTIs and may even cure those that are already under way. The antioxidants—in this case proanthocyanidins—keep the pesky bacteria at bay.

Here a just a few cranberry recipes you may want to try this holiday season:

Cranberry-Cherry Relish

Cranberry Apple Dessert Risotto

Strawberry-Cranberry Orange Salad

- Shannan

Sources: Oprah.com, Meals Matter

Natural Cough Remedies

My daughter was diagnosed with Croup last week and I got sick shortly after. I am now on day 5 of feeling pretty lousy and a suffering with a horrible congested cough. This sent me on the search for some natural cough remedies that my ease my discomfort.

Congested Coughs Causes
The obvious causes of coughing are colds, flu, bronchial infections, sinus congestion, smoking, and the need to rid the throat of foreign matter. But did you know that heartburn is one of the leading causes? For some unknown reason heartburn is the cause for about 10% of chronic coughers. See our Heartburn section for suggestions to relieve both the heartburn and coughing. Dust, pollen and chemicals are other sources of irritants. Also, some drugs, most notably ACE inhibitors used for high blood pressure, have coughing as a side effect in 21% of the people using them. Coughing is also a common symptom of asthma. The sound of your cough may indicate its cause. Below is a list of the cough sounds and what that may indicate:

A barking cough - bronchitis or croup

A high-pitched cough - your vocal cords are involved and the airways have become narrowed

A wheezing cough - asthma and/or bronchitis

A loud, gasping cough with difficulty getting air - whooping cough

Tips
• Breathe the steam from a vaporizer, hot shower, or pan of boiling water. The moist air will soothe the airways and loosen sinus congestion and phlegm in your throat and lungs. A few drops of the oil of eucalyptus will help this process.

• Elevate the head of your bed. This will allow your sinuses and nasal passages to drain better and not create that "tickle" in your throat.

• Stop smoking. Passive smoke or other irritants, such as chemicals, can be a cause. Household cleaners, new carpeting, paneling and mattresses are some of the many possible sources of chemical irritants.

• Drink at least 8 eight ounce glasses of water. This is especially important if your cough is due to an illness. Water is the best expectorant you can take and will help thin the mucus and loosen the cough.

• Do not use over-the-counter expectorant cough remedies as they just suppress the symptoms and do not address the underlying problem. If you have the kind of cough with mucus you want to get it out of your respiratory system, not suppress it. Try one of the natural expectorant remedies below.

• Try eating hot chili peppers, horseradish or other spicy foods. They will help loosen mucus.

• During the winter, if your house is dry, use a humidifier and a cool-mist vaporizer in your bedroom at night. This will help thin the mucus. Be sure to thoroughly clean the vaporizer, as it can harbor bacteria.

• Drink hot tea to break up the mucus and open and moisten the airways.

• Cough drops or hard candy will help stop the tickle if you have a dry cough and will moisten the throat.

• Avoid foods that increase the production of mucus, such as dairy products, meat and fried foods.

• Hot packs placed on your throat and chest are very soothing.

Supplements
Vitamins A, C and E are beneficial with conditions that cause coughs.

Aromatherapy
The use of inhaled steam can be very effective in liquefying mucus and reducing irritation. To control the steam, bend over the steaming water while holding a towel over your head. Try some of these aromatherapy oils. Inhaling essential oils can stimulate your lungs to expel phlegm.

Cypress Add three drops each of cypress and juniper oil and a drop of ginger.

Cedar Dilute 3 drops of oil of cedar in one teaspoon of carrier oil, such as olive, sweet almond or jojoba, and massage onto your chest several times a day.
Add 10-15 drops to a pot of steaming water and inhale the vapors

Eucalyptus Add a few drops of eucalyptus to a carrier oil and rub on your chest.
• Put 10-15 drops of oil in boiling water and inhale the steam. Eucalyptus is a good decongestant and expectorant. You can also add three drops of hyssop oil.

Jasmine Use the oil in a burner or put a few drops on a handkerchief and inhale the fumes.

Myrrh Add a few drops of myrrh to a carrier oil and rub on your chest. This will help reduce mucus.

Peppermint Dilute 3 drops of peppermint oil in one teaspoon of carrier oil, such as olive, sweet almond or jojoba, and massage onto your chest several times a day.
Add 10-15 drops to a pot of steaming water and inhale the vapors.

Pine Put some essential pine oil in a burner to soothe the throat. You can also place a few drops on a handkerchief and inhale the fumes.

Thyme Add 10-15 drops of this oil in a pan of boiling water and inhale the fumes, in an infuser, or place a few drops on a handkerchief and inhale.
• Massaging using oil of thyme may also be helpful in relieving your cough. Put 5 drops in 1/4 cup olive oil and massage your neck and upper body. Thyme is an excellent expectorant and has been used for centuries to heal respiratory conditions.

Reflexology
Rub the padded area below your big toe in various directions at the first sign of a cough. Also, hold back the toes and press on the raised area with your thumb. This will help relieve chest congestion.

Remedies

Folk

Aloe vera Mix equal parts of aloe juice and honey. This is very good for a scratchy cough.
Angelica Use a tincture of the root or leaf, or make a tea. Angelica is an expectorant. Do not use if you are pregnant.

Bee balm Native Americans used bee balm to alleviate colds and coughs. Steep two teaspoons of fresh (one, dried) bee balm leaves in a cup of hot water, covered, for four minutes. Sip a cup three times a day. Bee balm has antiseptic compounds that can help heal respiratory infections and clear nasal congestion.

Carrot juice Mix with honey and a little warm water. Take a tablespoonful several times a day.

Cayenne pepper Mix 1/4-1/2 teaspoon of pepper in a glass of water and use as a gargle, swallowing afterward. You can also use 15-20 drops of Tabasco sauce in a glass of water or juice. Pepper helps clear congestion and draws blood to the throat to fight infection.

Chamomile tea will soothe the throat.

Garlic Grate one or two cloves of garlic and mix with a teaspoon of honey. Take as needed.

Ginger Make a tea using ginger and drink 6 oz several times a day, as needed.

Grape juice Mix a cup of grape juice with a teaspoon of honey.

Honey Mix honey with juice of a fresh lemon and take as needed. Not only does honey soothe the tickle, but it has antibacterial properties, too.

• Dr. D. C. Jarvis, in his classic book, Folk Medicine, described another honey remedy that worked very well: boil a whole lemon for 10 minutes; when cool enough to handle roll it back and forth on a hard surface, cut it in half and squeeze the juice into a pint of raw honey. Add a teaspoon of glycerin and take as often as needed.

Horehound cough drops have been used for generations to quell coughs. One of horehound's compounds, marrubiin, stimulates bronchial secretions and helps break up congestion.

Hyssop Steep two teaspoons of dried hyssop in one cup of boiling water, covered for ten minutes; strain and drink cool for an expectorant or hot to relieve congestion. The oils in hyssop are good for mild respiratory problems. Hyssop contains marrubiin, the same compound that makes horehound an excellent expectorant.

Lime juice Mix equal parts of lime juice and honey.

Mullein soothes and relaxes the lungs and bronchial tubes, which eases a cough. Use 25-30 drops of tincture in a small glass of boiling water three times a day.

Onion broth Make a broth by boiling an onion for 10-15 minutes; strain and drink the broth several times a day. The broth will reduce congestion.

Onion juice Make a syrup by combining 1 teaspoonful of raw onion juice with 1 teaspoonful of honey; let stand for 3-4 hours, and take in divided doses.

Sugar Suck on a cube of raw sugar.

Tea Tea made with peppermint or rosemary will help break up congestion.

Thyme Make a tea using two tablespoons of fresh (one tablespoon of dried) thyme in a cup of boiling water; steep, covered, for four minutes; strain and drink hot. Thyme relaxes the lungs and promotes expectoration of mucus. It contains a volatile oil, thymol, which has antiseptic and antibacterial properties.

Looks like I have a lot to try!

- Shannan

Source: Health911

I Made My Own Lotion (and I love it)!

Not long ago I mentioned that I was attempting to make my own Herbal Healing Lotion. I finally got a chance to do it and I love it. It turned out a little thicker than I would personally like. I probably went a little overboard on the beeswax and would use less next time. Otherwise I love this lotion. It is very moisturizing and healing. Here are the directions for what to do.

Herbal Healing Lotion

1 ounce Calendula infused oil
1 ounce Comfrey infused oil
1 ounce St. John's Wort infused oil
1 ounce plantain infused oil
10 drops Vitamin E Oil
20 drops Lavender essential oil
1/2 ounce Beeswax (Carnauba or Candelillla Wax may be used for a Vegan salve) (Add more if you want a thicker salve and less if you want a thinner lotion.)

Place herbal infused oils and Beeswax over a double boiler and gently heat until the Beeswax melts. Remove from heat and add Lavender Essential Oil and Vitamin E Oil. Quickly pour into prepared tins or glass jars and allow to cool completely. The salve will last for at least a year, and is best kept in a cool and dark area such as a cupboard or cabinet.

How to make your own herbal infused oil

1. Solar Method: Fill a glass jar 1/4 full of dried herb and then cover with Extra Virgin Olive Oil (or other oil of choice) leaving at least 1-2" of oil above the herbs to allow the herbs to swell. Place jar in a sunny window and shake once or twice per day. Allow the oil to infuse for at least 4 to 6 weeks, or until the oil takes on the color and scent of the herb. Once that oil is ready, strain using cheesecloth, and bottle into amber bottles for storage. Make sure to squeeze as much oil as possible from the herbs and cheesecloth so that you do not waste any precious oil! The infused oils may be used alone, or used within herbal preparations such as salves, massage oils, creams, lotions, or anything else you desire! Herbal Oils will keep for approximately a year if stored properly in a dark and cool place. Vitamin E Oil may also be added to prolong shelf life. This is the preferred way of making Herbal Infused Oils, however if you live in an area such as I do where the sun doesn't shine much in the winter, there is an alternate method for making these oils on the stove.





2. Stove-top Method: Another way to infuse oils, is the double boiler or crock-pot method. Much care needs to be taken when creating herbal oils this way because you do not want to deep-fry your herbs! Place herbs in a crock-pot or double boiler, and cover with Extra Virgin Olive Oil (or other oil of choice) leaving at least an inch of oil above the herbs. Gently heat the herbs over very low heat for 1-5 hours until the oil takes on the color and scent of the herb. Some texts recommend heating the oil 48-72 hours at a controlled temperature of 100 degrees Fahrenheit. Turn off the off the heat and allow to cool. Once the oil is ready, strain using cheesecloth and bottle into amber bottles for storage.

Perhaps you don't have the time or inclination to make your own lotion - some aren't as crazy as me. Here are the healing properties of some of the ingredients. Look for these when you purchase your own skin care products!

• Calendula - otherwise known as the common marigold is known for it's healing and pain relieving properties.



• St John's Wort or Hypericum perforatum is a calming herb, emollient and skin softener. It works great on dry, irritated skin, damaged hair and dry scalp.



• Vitamin E Oil is the most potent antioxidant vitamin. It protects the skin from cancer causing free radicals and is essential for proper utilization of oxygen in the tissues.



• Comfrey is a wonderful herb that encourages healing in any tissue when used either topically or internally. It's great for skin, but also beneficial when used on open wounds, sores, or burns.



• Lavender Oil has soothing and antiseptic properties when applied to the skin. Of course we love it's beautiful fragrance too.



• Beeswax, Carnauba, and Candellilla wax are all used as natural thickening agents, but each imparts it's own moisturizing and protecting barrier for the skin.

Karla