Benefits of Omega 3 Supplements
Omega 3 is a fatty acid that is essential for proper body functions and good health overall. A well known fact is that as humans we cannot produce this very important nutrient. It behooves each person therefore that they ensure that their diet includes sources of Omega 3. This fatty acid is present in a number of foods including tuna, salmon, whole grains, fruits and nuts. You can also go for Omega 3 supplements in case you are not (or cannot) get adequate quantities of in your meals. The following are some of the key benefits of taking omega 3 supplements regularly:
Prevents Heart Disease
Cardiac problems can lead to strokes and even heart attacks. Medical research has shown that those that had a good quantity of Omega 3 in their blood stream had effectively lowering the risk of cardiac illnesses. This essential fatty acid reduces your susceptibility to blood clots and plaque build up in the arteries which are one of the most common causes for heart failure. For best results, combine your intake of Omega 3 supplements with a healthy diet and regular exercise.
Treats High Blood Pressure
Individuals suffering from high blood pressure will usually have to make do with several prescription drugs in order to lower the hypertension. But a number of these drugs have significant side effects such as nausea, fatigue and headache. A good case in point is Omega 3. Taking 3 or more grams of Omega 3 each day is effective in lowering blood pressure but without the side effects.
Boosts Growth and Immunity
A number of studies had been conducted with Omega 3 on mammals in the area of growth and it has shown that this essential fatty acid helps boost body growth. At the same time, Omega 3 is a powerful addition to the body’s disease fighting mechanism. Patients suffering from autoimmune disorders such as lupus have seen improvement once they were put on Omega 3 supplements. Pain and inflammation were also reduced.
Arthritis
Other inflammatory conditions that Omega 3 supplements can be used to counter include arthritis and inflammatory bowel disorder. It decreases joint rigidity and slows down the progression of arthritis. Actually, in certain circumstances, arthritis sufferers can reduce their intake of prescribed drugs by taking regular amounts of omega 3 supplements.
Depression and Mental Illness
Omega 3 reduces depression, bipolar disease and other mental illness that are usually caused by a chemical imbalance. When one takes omega 3 supplements as an addition to the standard drugs used for such illnesses, improvement takes place faster.
Comparison of Diet Plans
I’ve covered a multitude of diet plans, from the Atkins diet to The Zone diet. I believe the most important criteria in selecting a diet is finding the one that works best for you and your lifestyle. Every one of them can point to success stories, including my own on Take Shape for Life’s plan. In the first 2 months I lost 29 pounds!
I’m including a comparison chart of the diets I’ve reviewed, and next time will give you an easy rating sheet where you can make your own comparison so that your choice will lead to a successful transition to a healthier lifestyle. Diet Plan Comparison Chart
Their is a simple, yet subtle, difference between a healthy lifestyle and the yo-yo effects of dieting. You should be focused on lifestyle changes and not focused on how much weight you can lose. Your goal should be to get to the weight your body is most comfortable at, where you feel the healthiest. Whether that’s 10 pounds, 50 pounds, or 100 pounds less than what you now weigh, that’s not the most important goal. It provides motivation, sure, but your basic goal is to be healthy and stay healthy.
Here’s to your health!
Weight Watchers and The Zone Diet
I will review Weight Watchers and The Zone Diet today, wrapping up my coverage of some of the more popular diets (based on several website rankings) in use today. The final installment, part 4, will compare the reviewed diets. I consider these two diets to be more do-it-yourself type of diets, where food selection and preparation is largely left to the individual.
Do-It-Yourself Dieting
Weight Watchers is large enough, and has been around probably the longest (over 40 years), so that products in grocery stores and even meals in restaurants will show exchanges for the points system that this program employs. I know several people who have successfully lost weight on this program and kept it off for years. Of those diets I’ve reviewed, this one relies the most on foods available at the store, and has placed their own brand in the grocery aisle.
Criteria Comparison for Weight Watchers
The program meets 4 out of 5 of my criteria: #1, food variety (since you choose them yourself), #3, easy to follow (the points system is simple), #4, not too expensive (just buying regular foods) and #5, a maintenance plan (it appears they consider the program a way of life, not just a diet, so it becomes its own maintenance plan). Though it costs money to participate fully in Weight Watchers, either online or through a local group, I did not include that cost in determining if it met criteria number 4. Online membership runs $5/week, or roughly $250/year.
The one criteria not met is #2, preparation time. For me, that’s big.
Critical Note 1: When evaluating diet plans, eating and exercise regimens, please take the time to list what things are important to you. Then evaluate the program against your criteria, as it may be different than mine.
The Zone Diet, developed by Dr. Barry Sears (many of these have been doctor-developed), is another one that gives you complete freedom to choose what to eat. This program uses a simple 1/3 of a plate lean protein, 2/3 fruits and vegetables, plus a bit of fat (good, of course). Limited grains (oats and barley) are included in the 2/3 portion.
The Zone also sells supplements, specifically for omega-3 fatty acids, plus snack and meal replacements, but I think you can follow it without going the full way of adding the supplements. This program utilizes 3 meals and 2 snacks each day, expecting the meals to be filling enough to last 5 hours and the snacks 3 hours.
Criteria Comparison for The Zone Diet
The zone meets all the criteria if you choose to use their pre-packaged meals and snacks (which can be auto-shipped the same as Take Shape For Life). If you choose to make the meals yourself, then I would say it doesn’t meet criteria #2, preparation time. The one question I had about their plate was, what size? A 10 inch dinner plate? 8 inch? (Or is it 12 and 10? I’m not going to measure my plates!)
Warning: When looking at websites that rank or judge diets, be careful. They may not reveal their bias, or their affiliation with a specific program.
Disclaimer: I do not have an affiliation or arrangement with any program, but I am using the Take Shape for Life program. In the first 2 months I’ve lost 29 pounds.
Stay tuned next week for a side-by-side comparison of the diets reviewed.
Atkins Diet, Slim Fast, South Beach Diet
In Part 2 of Diets Demystified, I’ll look at 3 plans that include meal or snack replacements. These plans all include supplements easily found in your grocery store aisle.
Disclaimer 1: I have some friends on the South Beach Diet who have achieved good results so far. I’m not aware of anyone on the Atkins Diet or using Slim Fast.
Atkins Diet: The supplements you can buy at the store, ranging from snacks to full meal replacements, run from roughly 130 calories each to over 200.
They tend to be low in sugar, using sugar alcohols for sweetness, but one item, the Advantage Marshmallow Mudslide Bar contains 4.5 grams of saturated fat. Read the labels to avoid the fattier products when on this diet. Their online advertising appeals to your desire to be sexy, which seems to show they are targeting women more than men.
To find out if it’s right for you, you answer a short survey on their website. It’s very general, so it’s easy to say yes, it is right. As with the others, they stress putting you into a fat-burning mode, called ketosis. (Though I did not find that word on their website.)
The diet takes you through 4 phases, a jump start phase for quick loss, a steady phase for ongoing loss, a pre-maintenance phase followed by a lifetime phase.
Reminder: Weight loss is achieved through using more energy than you take in.
Most plans these days avoid having you count calories because it’s considered too cumbersome for most people. In phase 1 of Atkins, you could lose up to 15 pounds in 2 weeks. This is due to a severe carbohydrate restriction. Or what appears to be. I’m not sold on this idea that you can subtract fiber and sugar alcohol from total carbs to yield net, but the purpose is to show what carbs impact your blood sugar. These are the ones that would put you on craving swings.
One meal plan, where you would prepare 3 meals and include 2 supplemental snacks, came in at about 1300-1400 calories.
Atkins meets 4 of my 5 criteria, having balanced nutrition, easy to follow, not too expensive and a maintenance plan. With 3 meals to prepare, it doesn’t meet my minimal preparation time.
Slim Fast: I’ve drank Slim Fast shakes (they are very good) and snack bars in the past.
This is another plan that requires 6 meals/snacks per day (similar to Take Shape for Life). They recommend a 500 calorie meal for your main meal, and their supplements typically run around 200 calories each. One advertisement mentions being able to go 4 hours without feeling hungry.
The website has a community forum where you can stay in touch on line and also consult with health advisors.
When I looked at the Slim Fast labels, they appeared to be high in sugar; shakes having 17-18 grams, meal bars running 15 grams with an additional 10 or more grams of sugar alcohols, snack bars running 7-9 grams for 120 to 140 calories.
Slim Fast appears to run about 1200 calories, roughly, per day, depending on the meals you cook.
It meets 4 of my 5 criteria: balanced nutrition, easy to follow, not too expensive and a maintenance plan. It falls short on the minimal preparation time. For those of you who like to cook, any of today’s reviewed diets would work.
South Beach Diet: Another plan espousing eating more frequently. This one touts a dessert in addition to 3 meals and 2 snacks. When I look at a sample day I come up with 1100-1200 calories.
It includes pre-packaged snacks and desserts and even meals you can heat up, in addition to recipes you can follow if you like to cook and prepare your own meals. On this plan you could follow it without buying any of their products. It also has a shopping list planner which I know one person following the diet found very helpful.
It again meets 4 of my 5 criteria, the minimal prep being the one that it doesn’t.
Today’s diets run in the 1100-1400 calorie range, so you should be able to find some success with them. The key, once again, is finding one that you can follow.
I’ll wrap up next time with 2 more diets and an overall comparison.
Until then, to your good health and you can follow my progress on my blog: Fit Past 50.
Diet Plans
Diet plans! Atkins, Body for Life, Nutri-System, Take Shape for Life, Weight Watchers, The Zone–just a few of the many programs to help you lose weight. How can you possibly decide which one is right for you? How can you determine their value?
Disclaimer 1: As you’ll read with any plan, consult your physician before beginning any diet or exercise program.
Corollary to Disclaimer 1: Get a physician.
Does your weight yo-yo up and down when you go on and come off plans? I will take some in-depth views of the different plans and give you the pros and cons of them, from my perspective. I have battled weight issues for over 20 years, lost 40 pounds on one plan almost 10 years ago, only to see 30 of them return!
The first plan I will look at is called Take Shape for Life, and uses the Medifast products.
Disclaimer 2: I am currently using this plan, which is why I’ve chosen it to lead off the discussion. I know people who have been successful with several other plans, so I am striving to be as objective as possible, and when it sounds like I’m getting into a sales pitch, I’ll mention that and make my best attempt to back off!
If you are interested, I am currently blogging about my life on this plan here. After 48 days on the plan I lost 25 pounds!
What is the Take Shape for Life plan and what is it good for? The plan is a low-calorie, low-carb, high-protein diet for those who want to lose 25 pounds or more, in a short time, and keep it off. It is designed for those who don’t want to think about what they are going to eat and either aren’t cooks or don’t want to spend a lot of time preparing food. In other words, it fit all of my requirements!
Not all, actually. I also look for a plan that has balance, that isn’t focused on one ingredient or one food to reverse bad eating habits that I would continue to follow. In a discussion with an uncle of mine, he mentioned that one author said the problem with America was that the people wanted to continue unhealthy and self-destructive habits and just add a pill or supplement to counteract them and keep them out of trouble. I thought, yeah, we want to have our cake, and eat it too!
My top 5 criteria in choosing a plan:
1. Must have a variety of foods to choose from, with balanced nutrition
2. Preparation time should be minimal (whether I choose the foods or they supply them)
3. Must be easy to follow (there’s my cake!)
4. Should not be too expensive (I can’t afford a private nutritionist!)
5. Should have a plan for maintenance after my weight-loss goal has been achieved.
I will use these criteria in reviewing the different plans.
Other factors that influence me:
I’ve read The China Study and have tried to follow Vegan diets in the past. I don’t eat red meat intentionally, though I’ve had a slice of pepperoni pizza once or twice a year. I don’t eat much meat either, though chicken is awfully difficult to give up. I would say I eat meat maybe twice a week, on average.
