We are beginning our last installment on supplementation and we’re going to talk about Essential Oils. I have to tell you, I am absolutely nuts about essential oils (pun intended), adding them into my diet has gone a long way toward improving my health and wellness.  These components are, as the name implies, essential.  In order for our brain, muscles and other organs to function properly we need these oils in our body.

Though you may not notice a huge difference in the way you feel when you take these important supplements, they can make a vast difference in your everyday life. Here’s how:

• You will see an improvement in your HDL or “good” cholesterol
• You will see a noticeable difference in your skin’s appearance and elasticity
• You will often find yourself in a better mood
• Losing fat will become easier
• If you have problems with acne, this will be improved as well
• Your brain will function better
• Your other organs will work more efficiently

Important Facts About Essential Oils

Essential oils consist of fatty acids like Omega 3’s (linolenic acids), Omega 6’s (linoleic acids) and Omega 9’s (oleic acids). Something you should know about essential oils is that while our body needs them, we cannot produce them.  So, we have to find ways to get them through the foods we eat and supplementation.

Good Food Sources of Essential Oils

Here are some great ways to improve your diet with essential oils.  I always think it’s fun when you can eat your way to better health (but I am a bit of a foodie with chef friends, so that could have something to do with it.)

• Eating fatty fish, like Salmon
• Incorporating nuts, seeds and nut butters into your diet (I LOVE pumpkin seeds)
• Eating good, healthy oils like first cold pressed Olive Oil for example
• Choosing whole grain breads (make sure you read the labels)

An expert in the field of nutrition, Audrey Sommerfeld of ViSalus Sciences, says you should always eat lots of colorful foods and avoid the “beige, processed foods”.  Oh, and just to clarify, ketchup, though colorful, is not a food group.

Personally, I would recommend finding a good supplement source for essential oils.  I actually take supplements that include all of the components I have talked about and then some. Make sure ALL the essential oils are in it, not just one. It’s important that your body get all of them and you don’t want to be taking 7 different capsules just for your oils.

How to Learn More

Great sources of information can be found online, in health food stores, from nutritionists or distributors of high quality supplements and let’s not forget, your local personal trainer.  My trainer, Zach Hunt, at Physzique in Spokane is not only excellent at helping people get into shape, he is also a good resource for finding your way through the supplement minefield.  There are many supplements to choose from and not all of them are good or effective.

You can also find great oil blends in health food stores, one of my favorites is Udo’s Oil which is a little pricey, but well worth the expense. Don’t just take my word for it though, make sure you know what you are getting! Do your research and don’t be afraid to ask questions, it’s important and you only get one body. Do your best to take care of it.

With the Spokane holidays fast approaching, you may be wondering just how you can enjoy the Thanksgiving banquet but not suffer a bigger waist line later? Surprisingly, many of our favorite holiday foods really aren’t all that pad for us … in proper moderation! Check out the following Spokane Super Foods.

Stuffing

Talk about a healthy food in need of a name change. This fluffy side is often regarded as one of the most fattening holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you’ll benefit from fiber and a range of vitamins, recommends Krieger. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.

Pumpkin

If it’s not Thanksgiving without a slice of pumpkin pie, we’ve got good news for you. This veggie is packed with heart-healthy fiber and vitamin A. Plus, says Krieger, because pumpkin is very moist, you don’t have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what’s in it.

Pecans

Prefer pecans to pumpkin? Instead of plunging into a heap of high-fat pie, try sprinkling this star nut over salads, add it to your stuffing, or snack on a few as a precursor to the meal. Pecans are a great source of vitamin E and magnesium, which supports muscle strength. Plus, they’re packed with protein, fiber, and the same “good” fats as olive oil.

Collard Greens

Collards are ultra-healthy — except when sabotaged by greasy fat sources like pork, a popular additive in many holiday recipes. By preparing these leafy greens in a steamer, you’ll leave out the unnecessary calories and gain a ton of vitamins and antioxidants. If you just can’t give up flavoring your greens, use turkey bacon or saute the veggie in olive oil, suggests Krieger.

Nutmeg and Cinnamon

More and more research is being conducted on the health benefits of spices, says Krieger. Nutmeg, with its nutty, earthy flavor, and cinnamon, which shines with its sweetness, can do a whole lot more than garnish eggnog. Mixing these spices into fruit or vegetable sides can help you lower your cholesterol and maintain insulin levels in the blood.

Red Wine

While wine and cocktails can add needless calories to an already over-the-top meal, wine delivers heart-healthy properties in exchange for its calorie count (about 100 calories per 5-ounce serving). All wine is naturally heart-healthy, but red wines will provide the most antioxidant bang for your calorie buck. And take note: the dryer the wine, the higher the concentration of those disease-fighting properties.

To keep your calorie count to a minimum, ask your host for a spritzer — half wine, half calorie-free seltzer water.

And of course the absolute best way to battle the holiday bulge is to work with a personal trainer like Zach Hunt from Physzique Personal Fitness!