Fight Fatty Acid Deficiencies

1002If you’re experiencing mood swings, poor memory or even depression, a lack of omega-3 fatty acids in your diet could be to blame. Science has proven that omega-3 fatty acids are essential elements of a healthy diet. Not only do they enhance your brain health, but they can fight dry skin, poor circulation and fatigue as well.*

Do your best to incorporate at least one healthy omega-3 fatty acid into your diet each day. Some of the tastiest sources can be found naturally in salmon, halibut, tuna, flaxseeds, pumpkin seeds, walnuts, kale, spinach and brussels sprouts.

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*http://www.ivlproducts.com/Health-Library/Health-Concerns/Heart-Health/The-Health-Dangers-of-Omega-3-Deficiency
Photo | Tuna Steak + Salad | ©Robin Corps | Used under a Creative Commons Attribution Share-alike license

Eating Fish During Pregnancy

1509Women who are pregnant should avoid fish that is high in mercury, and should seek out fish that is high in omega-3 fatty acids. Exposing a fetus to mercury can lead to brain damage and hearing and vision problems, while healthy omega-3 fatty acids help fetal eye and brain development. In a study, women who ate 4 servings of fish a week while pregnant had children with IQ scores that were 2.8 points higher than those whose mothers ate less fish.*

Pregnant women should avoid swordfish and king mackerel, as they both have high mercury levels. They should enjoy fish that is high in omega-3 fatty acids and low in mercury such as salmon, herring and trout.

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Dr. Kim

*http://www.babycenter.com/0_eating-fish-during-pregnancy-how-to-avoid-mercury-and-still_10319861.bc
Photo | Naotake Murayama | Roasted Wild Caught

Find the Right Fish

1342Fish are a healthy source of lean protein. Oily kinds such as tuna and salmon are packed with omega-3 fats, which are crucial to heart and brain health. Small fish such as herring, sardines, and anchovies are usually low in contaminates. Avoid farmed fish, which tend to be lower in healthy fats and higher in contaminates. Instead, buy sustainable seafood by ensuring that your fish has been certified by the Marine Stewardship Council (MSC).*

When it comes to cooking fish at home, steaming, baking, and grilling are three of the healthiest methods. Try incorporating lemon, garlic, and capers into your cooking for natural complementary flavors.

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Dr. Kim

*http://www.besthealthmag.ca/best-you/arthritis-and-pain/the-best-fish-to-eat#5vRmmsfsaeEu1ddv.97
Photo | Grand Velas Puerto Vallarta | Tuna steak in crusted kalamata olives with white bean and cured ham stew | Used under a Creative Commons Attribution Share-alike license

Protein for Seniors

1268Protein provides your body with essential B vitamins and iron. It also acts as building blocks for your muscles, bones, cartilage, and skin. Protein is particularly important for people over 50 years old because as your body gets older, you skeletal muscle mass decreases. We should all make an effort to give our body the protein it needs. This is especially true for seniors.*

The average woman should have 46 grams of protein a day, while the average man should strive for 56 grams per day. For comparison, one chicken breast has approximately 30 grams of protein. Seek out protein in fish, lean chicken, lean beef, beans, and tofu today!

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Dr. Kim

*http://healthyeating.sfgate.com/increase-protein-diets-elderly-2557.html
Photo | Justin Smith | Grilled Chicken Breast, Curried Vegetables, Asparagus & Red Peppers | Used under a Creative Commons Attribution Share-alike license

Fish for Brain Power

swordfishFish oil is widely considered a powerful potion that boosts fertility and weight loss, and lessens the effects of diabetes and depression. Most important, fish oil has been linked to preventing the development of Alzheimer’s. Participants of a university study reduced their risk of Alzheimer’s by 39% (and other forms of dementia by 47%) by eating fish 3 times a week.*

Seek out omega-3 fatty acids found in cold-water fatty fish like trout, mackerel, yellowfin tuna, salmon, and swordfish, as well as in eggs and milk. If you opt for fish-oil supplements instead and want to avoid the fishy breath that can linger afterwards, just store your supplements in the freezer, which helps to diminish their scent.

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Dr. Kim

*https://www.yahoo.com/health/fish-oil-boosts-brain-power-91965585587.html
Ralph Daily | Grilled Gulf Swordfish | Creative Commons Attribution License

Amazing Power of Astaxanthin

salmonCarotenoids are colors that occur in nature. For example, the carotenoid Astaxanthin is red, and is responsible for the color of salmon, lobster, shrimp and crab. Astaxanthin is 40 times stronger than beta-carotene, 100 times more powerful than vitamin E and 6,000 times stronger than vitamin C, making it the “king of the carotenoids.”*

If you want to source the highest astaxanthin content, seek out wild pacific salmon. Studies show that astaxanthin supplements pack the same anti-inflammatory benefits as fish, so you could also take 6-8mg of the supplement daily.

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Dr. Kim

*http://www.huffingtonpost.com/suzy-cohen-rph/astaxanthin_b_2750910.html
Franco | Salmone | Creative Commons Attribution License

Regrow Your Hair with Iron

lentilJust like the rest of your body, your scalp needs oxygen; with oxygen your scalp can maintain healthy hair. Iron is what transports oxygen to all areas of your body. Paired with 40 years of research, the Cleveland Clinic has declared that enhancing one’s iron intake can maximize the potential to regrow hair.[1]

You can help regrow hair with more iron; foods like lentils, spinach, red meats, poultry, beans and fish are all excellent sources of it. Before you start taking an iron supplement, be sure to check your levels with your doctor first.

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Dr. Kim

[1]http://dailyhealthpost.com/how-to-regrow-your-hair-naturally-with-these-herbs-and-foods/#axzz2VCJ8bZ3r
Photo | Lentils with Celeriac, Walnuts and Feta | ©Amelia Cook | Used under a Creative Commons Attribution License

Zinc for Hearing Loss

SSNHL (sudden sensorineural hearing loss) is an idiopathic condition that causes people to have a sudden loss of hearing without explanation. Though doctors cannot fully explain why some people get this condition, zinc has been shown to enhance the hearing recovery of SSNHL patients. Zinc contains powerful anti-viral and immune-boosting properties that assist the body in fighting off viruses. Research has shown that when patients were given zinc, their recovery was much higher than those who did not receive the supplement. [1]

Get your allowance of zinc by stocking up on protein rich foods such as meats, fish, milk, raw cheese, beans, and yogurt. Be careful with taking too much in supplements as it can affect your body’s ability to absorb other minerals.

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Dr. Kim

[1]http://articles.mercola.com/sites/articles/archive/2012/01/26/zinc-improve-hearing-loss.aspx
Photo | Biofortified Beans | by CIAT | Used under a Creative Commons Attribution Share-alike license

Benefits of Good Fat

You want to lose weight and as you go through the grocery store you are determined to go the “fat-free” route.  Though it may sound like a good idea, the body actually needs fat, “good” fat, in its diet.  Good fat is a source of energy the body needs to function.  Fats like polyunsaturated and monounsaturated are good!  Foods with good fat are: fish; such as salmon and tuna; fish oil supplements, flax seed oil, fish oil, nuts; such as walnuts, peanuts, and almonds; olive oil, avocados and natural nut butters; such as almond butter. [1]

Don’t deprive your body of fats because it does need good fats! When planning your meals, don’t forget to include good fats to give your body the healthy energy it needs.

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Dr. Kim

[1]http://www.womensabworkout.com/flat_stomach_diet/eat-fat-lose-weight-the-benefits-of-good-fat-in-your-diet/
Photo by Mary Thompson on Flickr

Vitamin B12 Prevents Alzheimer’s Disease

According to the Alzheimer’s Disease Facts and Figures report for 2009, 5.3 million people in the U.S. alone have this disease and it’s the sixth leading cause of death in the country.  In the next 20 years Alzheimer’s could affect as many as one in four Americans, which would make it more widespread than obesity and diabetes.[1] Vitamin B12 has been shown to be a great benefit for memory stability, which helps the fight against Alzheimer’s Disease.

So let’s remember to eat more Vitamin B12 rich foods such as chicken, eggs, fish, avocados, nuts, corn or oat meal, and soy.  If you are a vegan, it is recommended that you take Vitamin B12 supplements because humans are not able to metabolize plant B12.

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Dr. Kim


[1]http://articles.mercola.com/sites/articles/archive/2010/11/19/vitamin-b12-helps-ward-off-alzheimers.aspx
Photo by Woodley Wonderworks on Flickr