May 2015

Omega-3 Fatty Acids for Optimal Health

Posted by Dr. Lori Arnold

26

Omega-3, one of the nutrients found in Fish Oil, is ANTI-AGING, ANTI-INFLAMMATORY, and is great for every single part of your body! This supplement should be a part of every daily vitamin regimen. Experts agree the benefits of supplementation are numerous. It is good for your heart, brain, joints, skin, hair and nails, eyes, blood sugar, and can even boost fertility by improving sperm motility. Omega-3 is good for the HEART by preventing dangerous heart rhythm disturbances, reducing “stickiness” of blood, lowering bad cholesterol levels (LDL and triglycerides), improving good cholesterol (HDL), and lowering blood pressure, and many cardiologists are adding it to their patient’s regimens. Omega-3 improves brain BRAIN function by keeping arteries clear and can reduce depression by stabilizing neurotransmitters. Omega-3 helps lubricate the JOINTS, thereby protecting joints from degeneration and injury. Omega-3 restores the natural “glow” of youthful SKIN by making the outer layer of the skin thicker and smoother, thereby decreasing wrinkles. Leading Ophthalmologists are now adding Omega-3 to their recommendations as Omega-3 protects vision by maintaining the delicate membranes in the retina of the EYES. Omega-3 naturally enhances insulin function, and is beneficial for appropriate BLOOD SUGAR modulation. Omega-3 is also crucial for fetal brain development in pregnant women.

Consume more foods high in Omega-3. A few good food sources of Omega-3 are: wild salmon, sardines, walnuts, olive oil, flax seeds, avocados and Omega-3 fortified eggs. Use extra virgin olive oil, and when used for cooking make sure to cook on low heat. Western diets are high in Omega-6 (which promotes inflammation), therefore, it is difficult to obtain appropriate amounts of Omega-3 from food sources alone.

The most effective way to increase Omega-3 is to supplement with fish oil. Fish oil supplements vary in amounts of ratios of DHA and EPA. Read the labels and may sure the supplement has at least 600 mg of DHA per dose. The total dose of fish oils is expressed as the total amount of DHA and EPA combined. Many supplements contain Vitamin E or other antioxidants to stabilize the oils and to prevent them from becoming rancid. Many fish oils require refrigeration to prevent spoiling. If you have trouble with “fishy burps”, you can put your fish oil in the freezer without destroying effectiveness. Dosing should begin with at least 1000 mg total DHA+ EPA fish oil twice a day for maintaining good health. To improve heart health a dose of 2000 mg fish oil twice daily, or higher, is recommended.

Your entire body will thank you!

Written by: Dr. Lori Arnold, Pharm.D., FAARM


Basic Homemade Dairy-Free Almond/Nut Milk

Posted by Dr. Lori Arnold

Basic Homemade Dairy-Free Almond/Nut Milk

Gluten-Free, Dairy-Free, Sugar-Free, Paleo, Vegan

Ingredients

1 1/3 cups Organic RAW Almonds (or cashews)

4-8 cups Filtered Water

Optional:

1 Tbsp Pure Organic Vanilla Extract

1-2 packets Stevia

Special Appliances:

High-Powered Blender (like Vitamix or equivalent)

Nut Bag or Cheesecloth (I prefer Nut Bags… much easier, less messy)

Instructions:

Soak 1 1/3 cups RAW almonds in a bowl or container with plenty of filtered water, at room temperature for 12-18 hours. Soaking will make the almonds softer and more digestible and rinse off any potential chemicals.

Drain the almonds in a colander and rinse with fresh water.

Place the almonds in a high-powered blender. Add 4 cups filtered water and blend until the nuts are pulverized.

Strain through cheesecloth or a nut milk bag. If using cheesecloth, use a spoon to scrape the almond meal around and allow as much liquid to drain through.

Transfer to a glass jar or pitcher and refrigerate, covered for 4-5 days. You can use the remaining pulp in hot steel cut gluten-free oats cereal, fruit or other great vegan recipes. You can even dry the pulp in the oven and use it as almond meal, or freeze in a Ziploc bag for future use.

For a little sweetness, add 1 Tbsp Vanilla Extract and 1-2 packets Stevia.

Modifications:

Almond Milk with Coconut Water: Soak almonds in regular water, but use 4 cups coconut water to blend with soaked almonds.

Almond Milk sweetened with Dates: Follow same directions above, but blend soaked almonds with water and 8 pitted dates. Add 1 Tbsp Vanilla for extra flavor.

Makes:  4-6 Servings


FITNESS BLOG #6: Journey to HEALTH – From SICK to STUNNING!

Posted by Dr. Lori Arnold

How can YOU go from SICK to STUNNING?

In FITNESS BLOG #6, and the road to my first NPC Physique Competition, I continue to update you through my health and wellness video series.  By attempting to inspire and motivate YOU to wellness, I have overcome autoimmune illness and toxic mold poisoning that had left me debilitated much of 2014.  I want you to see where you can take your body when you instill faith in yourself and your body’s natural ability to “heal itself”… without the use of pharmaceutical drugs or treatments.

It is now Week #12 of NLF routine, and Week #6 of Physique-specific training and nutrition regimen.  We are now only 5 WEEKS away from NPC in LA!  After an injury last week, I bounced back and am happy to report increased energy, 3% body fat loss, increase in strength and even gains in weight lifting.  I once again review some of the techniques I used to “heal” over the last week. In addition, you will learn improvements in thyroid and my thoughts on this progress.  Finally, the final test… wardrobe test!!!  Do the dresses fit???  I officially BRAVED the closet test that has been haunting me since becoming ill last year.  What was the result?

Final thought, THROW THE SCALE AWAY!  How do your clothes fit?  How do you look in the mirror? Are others commenting you on the observed weight loss?  The scale is just a number.  A few years ago, I thought I was at my ideal weight of 115 pounds because I was wearing the same size as I did in high school.  Unfortunately, to obtain this weight and maintain it I had to sacrifice carbs and many foods I loved.  This led to severe cravings and constant binges to quell the cravings.  It was a terrible cycle and I always felt horrible because of the blood sugar fluctuations.  I now am eating 6 times a day!!! I had to ask several times if that was right and my trainer assured me she knew what she was doing!  I reintroduced carbs and immediately started to feel better, especially with thinking skills.  I am now at 130 pounds, and CAN WEAR THE EXACT SAME SIZE as when I was 115 pounds!  Come back for the next progress report to see how I am doing!!!

Gain important insights into this unique healing journey and be prepared to be inspired, motivated and energized to find ways to teach YOUR body HOW-TO HEAL ITSELF!


FITNESS BLOG #6: Journey to HEALTH – From SICK to STUNNING!

Posted by Dr. Lori Arnold

How can YOU go from SICK to STUNNING?

In FITNESS BLOG #6, and the road to my first NPC Physique Competition, I continue to update you through my health and wellness video series.  By attempting to inspire and motivate YOU to wellness, I have overcome autoimmune illness and toxic mold poisoning that had left me debilitated much of 2014.  I want you to see where you can take your body when you instill faith in yourself and your body’s natural ability to “heal itself”… without the use of pharmaceutical drugs or treatments.

It is now Week #12 of NLF routine, and Week #6 of Physique-specific training and nutrition regimen.  We are now only 5 WEEKS away from NPC in LA!  After an injury last week, I bounced back and am happy to report increased energy, 3% body fat loss, increase in strength and even gains in weight lifting.  I once again review some of the techniques I used to “heal” over the last week. In addition, you will learn improvements in thyroid and my thoughts on this progress.  Finally, the final test… wardrobe test!!!  Do the dresses fit???  I officially BRAVED the closet test that has been haunting me since becoming ill last year.  What was the result?

Final thought, THROW THE SCALE AWAY!  How do your clothes fit?  How do you look in the mirror? Are others commenting you on the observed weight loss?  The scale is just a number.  A few years ago, I thought I was at my ideal weight of 115 pounds because I was wearing the same size as I did in high school.  Unfortunately, to obtain this weight and maintain it I had to sacrifice carbs and many foods I loved.  This led to severe cravings and constant binges to quell the cravings.  It was a terrible cycle and I always felt horrible because of the blood sugar fluctuations.  I now am eating 6 times a day!!! I had to ask several times if that was right and my trainer assured me she knew what she was doing (thank you, Teresa Washack)!  I reintroduced carbs and immediately started to feel better, especially with thinking skills.  I am now at 130 pounds, and CAN WEAR THE EXACT SAME SIZE as when I was 115 pounds!  Come back for the next progress report to see how I am doing!!!

Gain important insights into this unique healing journey and be prepared to be inspired, motivated and energized to find ways to teach YOUR body HOW-TO HEAL ITSELF!


Dairy-Free Chocolate Coconut Ice Cream

Posted by Dr. Lori Arnold

15

Dairy-Free Chocolate Coconut Ice Cream

Gluten-Free, Dairy-Free, Sugar-Free, Vegan

Ingredients

1- 13.5 ounce can Full-Fat Coconut Milk (Not light coconut milk. I prefer organic brands like Natural Value as it does not contain carrageenan and other additives.)

10 pitted Dates (I use Medjool Dates. If they are dry, soak them in water first.)

1 cup Homemade Almond Milk (see recipe)

1/3 cup Organic Cocoa or Raw Cacao Powder

1 Tbsp Organic Pure Vanilla Extract

1 Tbsp Organic Almond Extract

Special Appliances:      Ice Cream Maker (I use a Cuisinart Ice Cream Maker)

Optional Substitution

Instead of Homemade Almond Milk: Use Unsweetened Vanilla Living Harvest Tempt Hemp Milk, it does not contain Carrageenan or other chemical additives.)

Instructions

  1. Refrigerate the can of Coconut Milk overnight. This step is very important!
  2. Add to high power blender (like Vitamix or equivalent) or food processor and puree until smooth: Coconut Milk and Pitted Dates.
  3. Add to blender and puree until creamy and smooth: Almond Milk, Cocoa or Raw Cacao, Vanilla Extract, and Almond Extract.
  4. Add the mixture to ice cream maker. If you do not have an ice cream maker, freeze mixture for about 60 minutes.
  5. Eat straight from the ice cream machine or freeze for later. You can freeze in individual containers and when you want a serving, defrost a container for 10-15 minutes to soften the ice cream.
  6. TIP: For chocolate lovers, add ½ cup Dark Chocolate Chips 5 minutes before ice cream machine is finished, or add to mixture before freezing. (I prefer Lily’s brand, as it is sugar-free and made with stevia and erythritol for sweetener).