Fish Oil

Xtend-Life Natural Products

Cardiovascular Benefits

General heart benefits: Heart disease is a widespread health problem in modern society. Fish oil, rich in omega-3 fatty acids (DHA and EPA) has been proven in many clinical studies to benefit heart health, also supported by the American Heart Association guidelines

Lowers Triglycerides: The effectiveness of Fish oil in lowering blood triglycerides (fats) known to be a risk factor for cardiovascular disease has been well established in multiple clinical studies. Additionally, research

Benefits Hypertension (High blood pressure): Fish oil has been shown to lower mild hypertension when it is due to cardiovascular disease, specifically high cholesterol and atherosclerosis (hardening of the artery walls).

Anti-clotting: Fish oil helps avoid thrombosis (blood clots) as it prevents platelets (smallest cells in the blood) to stick together and form blood clots.

Reduces Heart Irregularities: Fish oil... especially the DHA content of it has been shown to lower heart rates and also prevent arrhythmias (disturbances of the normal rhythm in the heart's beating), thus decreasing the chance of sudden death by a heart attack.

Circulatory problems: Circulatory problems such as varicose veins and Raynaud's disease benefit from fish oil. Fish oil stimulates blood circulation and increases the breakdown of fibrin, a compound involved in clot and scar formation.




Brain function

Depression: Persons with mood disorders such as depression benefit from fish oil supplementation. Lack of omega-3 fatty acids and in particular DHA has been linked by researchers to depression.

Aggression: A new study of teenagers has found that fish oil and DHA consumption relates to lower hostility rates in teenagers. Hostility has been shown to predict the development and manifestation of heart disease.

Attention Deficit-Hyperactivity Disorder (ADHD), dyslexia and dyspraxia: Like depression and other mood disorders, persons who suffer from ADHD, dyslexia and dyspraxia (absence of ability to perform coordinated skilled movements or clumsiness) benefit from fish oil supplementation.

Memory, learning and Alzheimer's Disease: Studies have proven that omega-3 fatty acids improve brain function and that intake of fish oil and DHA is linked to a lowered risk of developing Alzheimer's disease. Studies suggest that fish oil and DHA may protect the nervous system.




Allergies

Studies learn that omega-3 fatty acid-intake by mothers during pregnancy may protect babies against the development of allergies. Fish oil has been found to protect against symptoms of hay fever, sinus infections, asthma, food allergies and allergic skin conditions such as hives and eczema




Skin disorders and skin health

Skin disorders such as psoriasis have been shown to improve from fish oils. In the skin of persons with psoriasis the amount of compounds causing inflammation is many times greater than normal. Fish oil inhibits the production of these inflammatory compounds. Fish oil improves the health of skin, nails and hair.




Arthritis and gout

Fish oil supplements have been shown to benefit in rheumatoid arthritis (RA), and other inflammatory forms of arthritis, such as occurs in some persons with psoriasis and gout. EPA and DHA in fish oil reduce the amount of compounds causing inflammation.




Diabetes

Diabetics suffering from non-insulin dependent diabetes or type II diabetes benefit from fish oil supplementation. Research show that persons who consume 5-10 percent of their dietary energy consumption in the form of fish or fish oil, have less insulin resistance.




Immune system and cancer

The intake of fish oil has been proven to be beneficial for the body's immune function. Research has linked intake of fish oil to a lowered risk of breast cancer and prostate cancer.




Women's benefits

The consumption of fish oil lowers the risk for cardiovascular disease and osteoporosis in post-menopausal women. (Pre)Menstrual symptoms such as menstrual pain are often alleviated from the use of fish oil supplementation. Omega-3 fatty acids are converted into pain relieving substances (prostaglandins type-3) that control contractions of the uterus, which cause the cramping.




Visual function

Research has shown that consumption of fish oil is linked to lowered risk of age related macular degeneration, an eye condition which is the leading cause of severe visual loss in people over age 50.




Inflammatory bowel disease

Fish oil has been proven to be beneficial in intestinal health. Fish oil has an anti-inflammatory effect in inflammatory bowel disease (Ulcerative colitis and Crohn's disease).

Patient and Public Education Materials

Patient and Public Education Materials

Part 2: Controlling Your Weight
If you need to lose weight or if you need help to maintain your current weight, the following items can help you get started.
Selecting A Weight Loss Program
Guide to Physical Activity
Guide to Behavior Change
Portion Distortion
Shopping: What to Look For
Recipes
Sample Reduced-Calorie Menus
Food Exchange List
Tip Sheets
Daily Food and Activity Diary
Menu Planner

Calculate Your BMI

Calculate Your BMI

Excercise

Exercise
Physical Activity Calories Burned/Hr
Walking (leisure) 200
Dancing 420
Bicycle riding (moderate) 450
Power walking (3 mph) 450
Aerobics 450
Jogging (5 mph) 500
Swimming 500
Basketball 700
Elliptical Machine 700
Jumping Rope (70 jumps/min) 700
Stair climbing (stadiums) 900

The Exercise Plan:

• Do some form of cardiovascular activity for at least for 35 minutes, 3 days a week. If this is too much for you at the beginning, start slower and increase to this level of activity as your body becomes acclimated. If you’re more advanced, or as you get used to the increased level of activity, try to raise this to 5 days a week for 40 minutes each day. The important thing is to start and stick with it!
• Switch up your activities. If you do walking one day, then try bicycle riding the next time you exercise. The more you change your exercise, the more you’ll get out of it.
• If possible, try to do as many of your exercises in the morning as you can. Then, if you have time, do it again in the evening—a second session to help burn even more calories (though not too close to bedtime, or all that excitement could keep you up).
• Two days a week for 35 minutes, you should either do some resistance exercise in the form of resistance bands, lift light free weights, or use resistance machines. Make sure you are properly instructed in these methods before trying them.
• Every three weeks try to increase your program by 10 percent. So if you’re walking 1 mile, then start walking 1.1 miles. If you’re riding the bike for 30 minutes a session, try 33 minutes. The idea is to gradually increase the length of your exercise sessions and their intensity.

What To Eat

A Healthy Nutrition PlanThere are small things you can do as far as making nutritional choices that can yield BIG RESULTS. Below you will find a nutritional strategy that will help you make smart, tasty choices that will help you shed those stubborn pounds, feel better, look better, and become healthier. This is not about drastically changing your eating habits, but making a few minor substitutions and compromises so that you can still enjoy the foods that you like, but in a healthier way. Open your mind to the possibility of trying different foods and different ways of preparing them.
Some Basic GuidelinesThe quantities listed below are the maximum amounts that you should have at one sitting. If you want to eat less than the maximum amounts shown, you’re allowed to do that. But don’t skip meals! Remember, avoid eating fried foods as much as possible and watch how much salt you eat. Try not to consume more than a teaspoon of salt per day.
BREAKFAST QUANTITY
Eggs 2
Cold Cereal 1.5 cups
Hot Cereal Oatmeal 1 cup
Farina 1 cup Grits 1 cup
Cream of Wheat 1 cup
Pancakes 2 (no more than 5 inches across)
Waffles 2 (no more than 5 inches across)
Yogurt (low fat) 6 oz. (in regular package)

Instructions:
Choose only one of the items above to have for breakfast. Always eat one piece of fruit in the morning. Pay attention to the quantities listed for each item. Don’t skip breakfast. Even if you’re not hungry, try to at least have a piece of fruit in the morning. You can add berries or sliced fruit to your low-fat or fat-free yogurt and sprinkle it with some granola. The hot cereal should measure only 1 cup AFTER it’s cooked. You’re allowed to have a small amount of butter (1 pat size) and 2 tbsp of syrup.

More about cereals:
The best to eat: Bran, Corn Flakes, Cherrios (plain), Shredded Wheat (not frosted), Total, Puffed Rice, Puffed Wheat, Oatmeal, Farina, Cream of Wheat, Grits
Avoid: Those cereals that have sugar added to them or have the word frosted in their title.

FRUITS
Instructions:Fruits are full of powerful vitamins and minerals that can help fight disease and make you feel better as well as increase your energy. Eat as much fruit as you like. There are, however, some fruits that are better than others when trying to lose weight.
Best to eat: Strawberries, blueberries, apples, oranges, cherries, plums, grapefruit, pears, grapes, peaches, cantaloupe, and honeydew melons
Eat less of these: watermelon, pineapple, avocado and those juices that are marked "made from concentrate."

BREADS
The best to eat: whole grain, wheat, whole wheat, multi-grain or Rye Pita Bread
Avoid: White and sour dough
Instructions:
Breads can be high in something called the Glycemic Index (for more about this, read Extreme Fat Smash Diet). You should limit the amount you consume per day to no more than 2 regular slices.

MILK PRODUCTS QUANTITY
Milk: Skim, 1%, 2%, Fat-free 2 cup
Low-fat Cottage Cheese 3 tbsp.
Yogurt: Low-fat plain yogurt, Low-fat fruited yogurt 12 oz.

MEATS QUANTITY
Chicken (not fried) 4 oz.
Turkey 4 oz.
Sirloin 4 oz.
Beef 4 oz.
Ham 4 oz.

Instructions:Meats when eaten in proper quantities are part of a healthy nutritional plan. You should consume no more than two servings of meat in one day. Please pay attention to the quantities that have been listed. 4 oz is approximately the size of one-and-a-half decks of playing cards. Remember, try to limit your fried foods. Grilling, baking, sautéing are healthier ways to prepare your meats and they can be just as tasty!

VEGETABLES/GRAINS
Good to eat: All vegetables except those listed below. Don’t fry your veggies. Bake, grill, boil (not too long), sauté, steam. Don’t cook with bacon or other fats. Use a small amount—1 tbsp—of butter if you like. Add some spices for flavor.
What to avoid: white rice, white potato (white is the color of the pulp, not the skin. A red-skinned potato is still a white potato, because the pulp is white). Instead, have brown rice and sweet potatoes/yams.

BEVERAGES
Best to drink: natural juices, freshly-squeezed juices, water, flavored water, unsweetened tea, herbal tea, diet soda
Try to avoid or reduce your consumption of: regular soda, alcohol, sweetened drinks, drinks that are marked “made from concentrate.”