More information on the benefits of Omega 3 Oil

Below is a rather long article about the benefits of Omega 3 oil from a reporter in the UK.  The nuts and bolts of it are,
1) our current eating habits do not contain enough Omega 3 oils and contain too much Omega 6 oils which in combination with refined carbs (bread, sugar, corn syrup, pasta, rice) causes obesity, heart problems, inflammation and other diseases. 
2) Flax seed is very high in Omega 3 oil and low in Omega 6 oil
3) Take Omega 3 oil supplements

In case you want to read the whole article, it's below. I found it interesting but not everyone would.


Nature or nurture? There is an age-old debate about whether performance is primarily ‘in your genes’ or develops in response to training. The common consensus is somewhere in between: that we inherit a set of genes which determine our potential, but it’s our training and nutrition that allow us to reach that potential. However, new evidence suggests this fatalistic approach to our genetic make-up is misplaced; fascinating research is emerging from the world of nutrition to suggest that essential fats in our diet can exert significant control over key metabolic genes in our cells, particularly those involved with fat storage, fat burning and glycogen synthesis. In plain English this means that, while you might not be born with the ideal genetic make-up for your chosen sport or event, correct fatty acid nutrition could help to ‘reprogramme’ your genetic code!
There are two principal essential fats: alpha-linolenic acid (sometimes called omega-3) and linoleic acid (omega-6). These two fats are essential because their chemical structure means that they can be used to make hormone-like substances called prostaglandins, which go on to regulate a host of other functions in the body. However, these fats cannot be synthesised by the body, which is why we rely on getting them ‘ready-made’ from the diet.
The complex structure of the fats also makes them very chemically reactive; put simply, they readily undergo chemical change and ‘fall apart’ when exposed to heat, light or air. This means that storing, cooking or processing foods rich in essential fatty acids (EFAs) inevitably leads to a loss in nutritional value. The problem is that we need more of these EFAs per day than any other single nutrient – measured in tablespoons, not milligrams! And the task of obtaining enough of them in unadulterated form in today’s world of tinned, dried, frozen, fast and processed food is a major challenge.
The best dietary sources of EFAs are nuts, seeds, fatty fish and unrefined whole grains. However, a glance at the table overleaf shows that, while the omega-6 fatty acid is quite abundant, omega-3 is more difficult to obtain. Unless your diet contains significant amounts of seeds and whole grains, it’s likely you’ll be falling short of your optimum omega-3 intake. And simply using more bottled oils, such as soy, rape and walnut oils, on salads and in cooking, may not be the answer either. Commercial oils are inevitably refined, processed and stored, which means that the essential fatty acid content will be partly degraded. Fatty fish, such as mackerel, herrings, sardines, trout and salmon, are rich in two different kinds of omega-3 fats – eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA) – which can help to supplement the role of alpha linolenic acid in the body. Notice, though, that olive oil is devoid of omega-3 and very low in omega-6. Contrary to popular belief, olive oil is a very poor source of EFAs!
The role of EFAs in human nutrition has long been recognised; dietary omega-3 and omega-6 fats are needed for the synthesis of prostaglandins, which help regulate certain aspects of metabolism, such as blood viscosity, inflammatory processes, blood cholesterol and fat levels, and water balance. Additionally, it is now widely accepted that a low ratio of EFAs to saturated fatty acids is associated with an increased risk of coronary heart disease (CHD).

New findings on EFAs and obesity

However, more recent research on EFA nutrition has yielded some intriguing new findings. One of these is that increased intakes of these essential fats appear to reduce tissue levels of triglycerides (stored fats), which improves the sensitivity of insulin (the hormone that drives amino acids and glucose into muscle cells), so reducing the risk of obesity and CHD⁽¹⁾. Initially, these beneficial effects of EFAs were thought to be due to changes in the fatty acid composition of the cell membranes, leading to subsequent alterations in hormonal signalling. However, when researchers dug a little deeper it became apparent that something else was going on.

Dietary sources of EFAs

Food	Omega-3 (grams per100g)	Omega-6 (grams per 100g)
Flax	20.3	4.9
Hemp seeds	7.0	21.0
Pumpkin seeds	3.2	23.4
Salmon	3.2	0.7
Walnuts	3.0	30.6
Rape seed	2.1	9.0
Herring	2.0	0.4
Soybeans	1.2	8.6
Butter	1.2	1.8
Olive oil	0.6	7.9
Wheat germ	0.5	5.5
Sunflower seeds	0	30.7
Almond	0	9.2
Olives	0	1.6

They discovered that these fats, particularly those of the omega-3 family, play essential roles in the maintenance of energy balance and glucose metabolism. In particular, they observed a phenomenon known as ‘fuel partitioning’, whereby dietary EFAs were able to direct glucose (from digested carbohydrates) towards glycogen storage while at the same time directing other fatty acids in the body away from triglyceride synthesis (ie fat storage) and towards fatty acid oxidation! In addition, these studies suggested that omega-3 fatty acids have the unique ability to enhance thermogenesis (the burning of excess fat to produce heat), thereby reducing the efficiency of body fat deposition^(2-7). In simple terms, this fuel partitioning phenomenon appears to conserve carbohydrate while simultaneously shedding fat – exactly what most athletes would give their right arm for!
Further study of this fuel partitioning effect led to the discovery that the EFAs were somehow boosting the production of enzymes involved with fatty acid oxidation (such as carnitine palmitoyltransferase, which helps transport fatty acids into the mitochondria of the cells for burning) while at the same time down-regulating the production of enzymes involved in fat synthesis, such as fatty acid synthase ^(8-12).
At first it was assumed that this ‘up-regulation’ of fat burning/glycogen synthesising enzymes and ‘down-regulation’ of fat storage enzymes occurred through hormonal signalling; in other words that the EFAs were somehow altering the cell membranes, causing a change in chemistry and leading to altered enzyme production by the genes responsible. However, these changes in gene transcription occur too quickly to be explained in this way; there seemed to be a much more direct effect. And eventually researchers discovered, to their amazement, that these EFAs were able to control gene expression directly via a steroid-like substance called PPARα ^(13,14).
PPARα is known as a ‘lipid-activated transcription factor’. This means it switches on key genes by binding to DNA, but only when it has been activated itself by binding to lipids such as EFAs. And it turns out that the genes it switches on are precisely those which code for enzymes involved in fat burning! Not only was this a remarkable discovery in itself, it was also the first time science had clearly demonstrated that nutritional components of the diet can exert direct control over the function of genes.
Although PPARα was believed to act as a ‘master switch’, helping to switch on genes involved in fatty acid oxidation and switch off those involved in fat storage, more recent research^(15,16) has demonstrated that the down-regulation of fat storage enzymes occurs because EFAs impair the release of another group of steroid-like substances called ‘sterol response element binding proteins’, or SREBPs for short!^(15,16). One of these (SREBP-1) helps to switch on the gene that codes for a fat synthesis enzyme called fatty acid synthase. However, a different type (SREBP-2) is a regulator of genes coding for proteins involved in cholesterol synthesis, which probably explains why healthy intakes of the EFAs reduce cholesterol ^{(17, 18)}.
The thermogenesis effect of omega-3 fats mentioned earlier is now believed to occur as a result of their ability to activate a gene that codes for a protein called ‘uncoupling protein-3’ ⁽¹³⁾; this protein allows the energy derived from the oxidation of fatty acids to be dissipated as heat, rather than coupled to the metabolic processes in order to do work.

EFAs and athletic performance

The role of EFAs in modifying gene expression and stimulating the phenomenon of fuel partitioning now appears to be scientifically beyond doubt. But how does this translate into athletic performance? Can athletes expect to benefit from metabolic changes brought about by higher intakes of EFAs? Anecdotal reports of increased human performance on high EFA diets abound, but this is a relatively new area of research and hard scientific evidence is thin on the ground.
In 2001 Dr Udo Erasmus (considered by many to be a crusader for the health benefits of EFAs) carried out a study with 61 Danish athletes. After eight weeks of supplementation with a 2:1 blend of omega-3/omega-6 oil, the athletes (selected from a wide variety of sports) showed a significant increase in HDL (healthy) cholesterol levels, a more favourable ratio of HDL to LDL (unhealthy) cholesterol and lower levels of fasting triglycerides. A large percentage of the group also reported subjective improvements in endurance and recovery. However, subjective measurements are notoriously prone to the placebo effect, which means that the results should be interpreted with caution.
Meanwhile, a well-controlled study carried out on football players in 1997 showed no increase in VO2max or anaerobic threshold when diets were supplemented with 2.5 grams per day of omega-3 from fish oils ⁽¹⁹⁾. However, the dose of omega-3 used was very small, and the fuel partitioning effects of EFAs described above could only be expected to improve endurance and reduce body fat – parameters which were not assessed in this study.
Turn to animal and ‘in vitro’ studies, though, and things begin to look much more promising. In a study carried out last year, scientists studied the effects of omega-3 fat supplementation on swimming performance in rats ⁽²⁰⁾. By comparison with a control group of unsupplemented rats, there was a 300% rise in the ‘swimming muscle’ levels of FABP, a protein that binds fatty acids and transports them to the mitochondria for oxidation, but no increase in muscle triglycerides. The researchers concluded that this effect was probably due to an up-regulation of the fatty acid metabolism genes via the PPARα mechanism discussed earlier.
In a study on rat muscle fibres, high omega-3 and omega-6 diets produced 16-21% more muscle tension and up to 32% greater endurance during high frequency stimulation⁽²¹⁾. Moreover, when these rats resumed their standard diets for a period of six weeks, their muscle function returned to the level of un-supplemented rats.
Rat studies on EFAs and body composition also look promising. In a Japanese study, very young rats were fed for four months on a diet containing one of the following ⁽²²⁾:

• 12% perilla oil (very rich in omega-3);
• safflower oil (very rich in omega-6);
• olive oil (rich in mono-unsaturates);
• beef fat (rich in saturated fats).
  

The amount of food consumed and the weight gained was the same in all four groups, but the amount of fat stored, the number of fat cells and fat cell volume were all significantly lower in the omega-3 and -6 groups. Furthermore, the genes involved in fat cell differentiation were significantly down-regulated in the omega-3 group by comparison with the olive oil and beef fat groups! Intriguingly, some human research points to a synergistic effect between endurance training and EFA metabolism. Earlier this year, scientists studying the phenomenon of ‘uncoupling’ in human muscle mitochondria found (as expected) that the genes coding for uncoupling proteins (the ones that stimulate thermogenesis via uncoupled respiration) were activated by omega-3 fats. What surprised them, however, was that after endurance training the stimulating effect of omega-3 fats was even stronger. In other words, omega-3 oils seem to stimulate thermogenesis most effectively in muscles that are endurance-trained!
So where does all this leave athletes? Although there’s a dearth of well-controlled double-blind studies on the interaction of EFA and genes in humans, there’s no doubting the weight of evidence accumulating from animal and in-vitro studies. Numerous studies have demonstrated that western diets containing significant amounts of processed foods and saturated or chemically-altered fats are very low in EFAs, particularly omega-3 fats, creating an unbalanced ratio of dietary omega-6:omega-3 ⁽²³⁾. Typically, this ratio in modern diets is between 10:1 and 25:1, although the World Health Organisation recommends a ratio of between 5 and 10:1. Some nutritional researchers recommend an even higher proportion of omega-3, with as much as a third of total EFA intake from omega-3.

UK dietary advice is conservative

Current UK dietary recommendations are for around 6% of calorie intake to come from polyunsaturated (essential) fats, with around 0.2g per day of omega-3 fats⁽²⁴⁾. However, this figure seems extremely conservative; assuming a total calorie intake of around 2,000 per day, it would equate to 13g of omega-6, giving an omega-6:omega-3 ratio of over 60:1!
The simple fact is that there is very little consensus among nutritionists about how much omega-3 and omega-6 oils are needed in total for optimum health and about the ideal ratio between the two. Pioneers in the field of fatty acid nutrition, such as Dr Erasmus, recommend around 9g per day of omega-6 and 6g per day of omega-3 oils for general health (1.5:1 omega-6:omega-3). This sits well with recommendations from the US National Cholesterol Education Program Diet and American Heart Association that no more than 30% of total calorie intake should come from fat, of which polyunsaturates (omega-3 and 6) should constitute 10% – ie around 20g per day in total.
On the available evidence, this would seem a very good place to start. For the fuel-partitioning effects mentioned earlier, higher intakes of EFA might be required; the animal studies demonstrating this effect supplied EFAs at between 10 and 20% of total calorie intake (22-44g per day in a 2,000 calorie/day diet). The studies on Danish athletes carried out by Dr Erasmus supplemented around 20g of omega-3 and 10g of omega-6 per day.
It’s all too easy to fall short of even the minimum intakes of EFAs required to maintain optimum health, let alone to produce any of the potential benefits discussed here. And this is not just down to the popularity of processed and refined foods. In their efforts to follow a healthy ‘low-fat’ lifestyle, many people, including athletes, have thrown out the ‘EFA baby’ with the bathwater! Below are some dietary tips which can help to boost your EFA intake.

• Use fresh seeds sprinkled on salads, especially hemp, pumpkin and sunflower;
• Use nuts in salads or mixed with raisins as snacks, especially walnuts, pecans and hazelnuts;
• Switch to wholemeal bread – the wheatgerm in whole wheat is a good source of EFAs;
• Eat whole grain breakfast cereals, such as Shredded Wheat, Weetabix and oat flakes, rather than refined cereal, such as cornflakes;
• Use brown rice and wholemeal pasta instead of white varieties;
• Use a cold-pressed seed oil in salad dressings, but make sure that it is fresh and has been packaged in an oxygen-free container that is also opaque to light;
• Eat fatty fish at least once a week. If you can get fresh mackerel, herring or unfarmed salmon and trout, so much the better;
• Don’t rely too heavily on low fat/diet foods and shakes for your calories – these are nearly all devoid of EFAs;
• Choose free range chicken and wild meats where possible – these generally contain higher amounts of EFAs than their intensively-reared counterparts;
• Choose organic free-range eggs if you can get them. Free foraging hens fed on natural foods lay eggs containing up to 30% of the fat as EFAs.
  

If you choose to supplement EFAs additionally, the best way to do this is with a bottle of proprietary seed oil blend. These tend to contain around two thirds omega-3 to one third omega-6. This is the reverse of the recommended dietary ratio, the idea being that you need extra omega-3 because it’s harder to obtain from normal dietary sources than omega-6. Flax seed oil is also an excellent source of omega-3 but contains very little omega-6. Whatever you choose, it should be fresh and packaged in an oxygen-free container that is also opaque to light. Ideally, the oil should have been kept refrigerated since production and should be stored in your fridge and used within four weeks of opening. Remember that EFAs (especially omega-3) are chemically very fragile and spoil rapidly if not stored correctly. For this reason you would be wise to avoid seed oil or fish oil capsules, which will almost certainly have been processed and stored at room temperatures for long periods of time!
Andrew Hamilton

References

1. Metabolism 1998;47:106-112
2. Br J Nutr 2000;83:S59-S66
3. Annu Rev Nutr 1999;19:63-90
4. J Biol Chem 2000;275:30749-30752
5. J Nutr 1998;128:923-926
6. Am J Clin Nutr 1999;70:566-571
7. Biochimie 1998;79:95-99
8. Int J Obes 1997;21:637-643
9. J Nutr 1997;127:2142-2150
10. Am J Clin Nutr 1999;69:890-897
11. Am J Clin Nutr 1999;70:817-825
12. J Nutr 1990;120:544-552
13. J Biol Chem 1998;278:5678-5684
14. J Biol Chem 1999;274:23577-23583
15. J Biol Chem 1999;274:471-477
16. J Biol Chem 1999;274:37335-37339
17. J Biol Chem 2000;275:32379-32282
18. Natl Acad Sci USA 1999;96:1041-1048
19. Scand J Med Sci Sports, 7(1): 25-31, 1997
20. Eur J Appl Physiol, 87(3): 193-201, 2002
21. J Appl Physiol, 80(2): 464-71, 1997
22. J Nutr, 127(9): 1752-7, 1997
23. Am J Clin Nutr: 1991, 54:438-463
24. Food Standards Agency ‘Manual of Nutrition’ 10th edition
    

Inflammation and Disease

So I finished my first lesson of 28 in my Whole Person Health Coaching program.  The first lesson was on inflammation and disease taught by Dr. Barry Sears.  I had heard of the Zone Diet but every other person in the world seems to have the miracle diet so I never paid much attention to that particular diet as a way to loose weight. I mean after all isn't it always just about calories in minus calories out to loose weight?  However, after a weeks worth of reading the handouts, watching the videos, and researching hormonal balance and food, I am now convinced that what Dr. Sears is correct.  We should eat 50g of fat everyday, 100g of protein, and 600 calories of carbohydrates (200-300 of the 600 carbs should come from fruits and vegetables). If we eat this way we will reduce diseases and be a healthier weight. Below is the final write up  I did in order to complete the course and receive Continuing Education Credit hours. Email me if you have any questions.

Please describe how you would apply this information to either a patient/client situation or to your own personal self care:

As a wellness coach I believe it is my job to actively listen to a patient, make educated assessments about their health issues, educate the patient on why gaps in wellness occur, and guide them down a pathway that will lead to improved health. In the beginning of a wellness program I believe it's important to define “Wellness” for the patient, make sure they understand that the current health of Americans could be improved, and outline possible health risks without changes in lifestyle.

I will define wellness for the patient as more than the absence of disease and discomfort. True wellness means all the bodily systems are functioning properly, you feel good emotionally, physically, and you have clarity of thought.

I will then provide some data to illustrate that Americans may not be as healthy as one would think we are, given our tremendous healthcare system.

• Cardiovascular disease is still the major killer of middle-aged men and by far the leading cause of death for Americans overall. For about half of those who die from heart disease, the very first Symptom is sudden death.(1)
• About 250,000 sudden cardiac deaths occur every year.(2)
• U.S. Cancer deaths will jump 45% in the next two decades from 1.6 million in 2010 to 2.3 million by 2030.(3)
• 68 percent of Americans are overweight and 33.8 percent are obese. Additionally around 17 percent of children and adolescents aged 2-19 were considered obese.(4)
• America's Diabetes epidemic has grown by 33 percent in the last decade.(5)

After I provide a few examples of the American health crisis I will make sure the patient understands what is most important - all of the conditions listed above, plus others, can be improved and even reversed with better nutrition. Heart disease, Cancer, Alzheimer's, Obesity, Diabetes, Asthma, Allergies, and all medical termed “itis” conditions are caused by or impacted by what is termed “Silent Inflammation”.

I will define for the patient what inflammation is,the process of how it happens, and differentiate between classical and silent inflammation. Inflammation is a biological response, at a cellular level, happening in the body that involves pro-inflammatory and anti-inflammatory hormones. When the body detects a foreign presence the cells leak Histamines causing the capillaries to leak plasma so the micro-phage cells can get to the site of the problem and destroy the cells in question. Cellular destruction is great part our immune system that helps to fight off bacteria and viruses but some times our body's great immune system turns on itself causing good cells to be destroyed and causing the acceleration of the aging process and disease. Silent Inflammation is a chronic inflammatory state happening in the body that operates below the threshold of pain so it can go on for years or decades virtually unnoticed until a disease state is presented. I will emphasize virtually unnoticed because if the patient is in tune with their body they might have noticed there were warning signs that things were not all that well. At this point I will question them to think about any warning signs they may not have thought much about until now. For example, frequent heart burn, digestive and bowel problems, frequent illnesses or infections and lack of energy just to name a few. Silent Inflammation is dangerous because it's chronic and goes unnoticed. Classical Inflammation, like an ankle sprain, is painful but Silent Inflammation kills.

I will inform the patient about the 3 blood tests that can be utilized to determine if Silent Inflammation is happening in the body and encourage the patient to discuss these with their physician when the go for their next checkup. .

• AA/EPA ratio in the body - Aracadonic Acid and Eicosapentaenoic Acid are pro-inflammatory and Anti-inflammatory hormones so if the levels are high inflammation is occurring. A good number is less than 3.
• Insulin level – The higher the Insulin level the more pro-inflammatory fat your body is storing. A good number would be less than 10 uU/mL
• Triglycerides/HDL – Are you carrying more “bad fat” that is causing more inflammation? A good number would be 2 or less.

At this point if the patient has been in pain or prescribed an anti-inflammatory by their doctor they will most likely ask the question about using anti-inflammatory drugs. I will explain that while there are over-the-counter and prescription drugs that can reduce Silent Inflammation, Aspirin, NSAID's, and Cox 2 inhibitors, these drugs work well to suppress the Pro-inflammatory Eicosanoids but the problem with these drugs is that they suppress not only the pro-inflammatory hormones but also the anti-inflammatory hormones. Long term use can result in a poor immune system, bone marrow suppression, Osteoporosis, heart attack, heart failure and even death. So I would not recommend long term use of any anti-inflammation drugs. They may be OK to start off with but diet is the best long term way to manage inflammation related disease.

It will be important for the patient to know what happens, in the body, to the food we eat and what causes silent inflammation. This way if the patients hormone levels are considered good right now they can keep them that way over time or if needed improve them. I will explain there are three hormones in the body that change every time we eat and they are Insulin, Glucagon, and Eicosanoids. Insulin is stimulated be eating Carbohydrates and causes the body to hold onto glucose and store it in the body. Glucagon is stimulated by protein and it causes the body to release stored energy. Eicosanoids are signaling hormones that say if more Insulin is needed or if the body should release Glucagon, and even if pro-inflammatory or anti-inflammatory reactions need to occur. I will emphasize the key to controlling silent inflammation is controlling insulin. And also emphasize that the causes of silent inflammation all stem from the western diet where we have made food cheap and processed in the last 100 years. We do not eat like Americans did 100 years ago. (Since 1985 the average American has increased their calorie consumption by 300 calories each and 93 percent of the added calories are in the form of sugar, omega 6 fats, and refined grains.(6))

I will explain to the patient that the causes of silent inflammation are three-fold,

1. Increased Consumption of refined carbohydrates - which increases Insulin levels in the blood (This alone is not enough to cause Silent Inflammation)
2. Increase vegetable oil consumption – Corn Oil, Soybean, sunflower, safflower (These Omega 6 oils combine with the Insulin to convert the Carbohydrates to Aracadonic Acid which is a pro-inflammatory fatty acid)
3. Decreased Omega 3 consumption through fish oil - Omega 3 oil blocks Insulin from glucose storage, has strong Anti-inflammatory properties, and not to mention makes you smarter

I will encourage the patient to eat in the “Zone”, a low glycemic diet and explain that to eat in the Zone is to eat so the body keeps a consistent balance of Insulin and Glucagon. I will emphasize the “Zone” is a medical state of being in balance hormonally not a fad diet designed to loose weight . I will spend a lot of time with the patient explaining the Zone Diet created by Dr. Barry Sears and show how it incorporates reduced refined carbohydrates, Omega 6 fatty acid reduction, and Omega 3 supplements. When a patient is eating in the Zone they will receive enough carbohydrates, protein, and fats at each meal to avoid spikes and valleys in the Eicosanoid hormones.

I will draw out the Zone diet pyramid and compare it to the USDA recommended pyramid highlighting the Zone pyramid was developed by doctors with science at its foundation without special interest and food industry lobbyists. The Zone food pyramid consists of vegetables on the bottom followed by fruit (these are your carbohydrates), Next comes protein, then oils (primarily Omega 3), and finally grains and sweets. When eating in the Zone one should eat small meals and consume fruit or vegetables and 3 – 4oz of protein at each meal. I will explain to the patient that there are two ways to look at how they can eat in the zone,

1. Divide the plate into 3 equal portions and on 1/3 of the plate put protein the size of your palm and then pile the rest of the plate with non starchy vegetables and fruit.
2. Or think of it as a 1-2-3 program. 50 grams of fat 100 grams of protein, and 600 calories of carbohydrates each day divided over 3 meals and 1 or 2 snacks. At least 200 of the 600 carbohydrate calories should come from not starchy vegetables. The other 400 calories can be used for grains and fruit so people don't feel too limited.

If the patient can make only one change I will recommend they TAKE PURE FISH OIL SUPPLEMENTS up to 7.5g a day! But I strongly recommend following all these guidelines,

• Never go more than 5 hours without a zone meal or snack
• Eat a zone balanced breakfast within one hour of waking up
• Make sure one third of your plate is protein at every meal
• Stop eating refined carbohydrates
• Eat 300 of your 600 carbohydrate calories from vegetables
• Take fish oil supplements

And finally, I will recommend the patient go to their library and check-out “Mastering the Zone” by Dr. Barry Sears and “In Defense of Food” by Michael Pollan so they can get a better understanding of the state of our food industry and how to eat for optimal health.

________________________________________________________________________

¹ Brody, Jane E. Hunt for Heart Disease Tracks a New Suspect. New York: Times 2004

² Brody, Jane E. Hunt for Heart Disease Tracks a New Suspect. New York: Times 2004

³ Steenhuysen, Julie U.S. Cancer diagnosis will Jump 45 Percent by 2030. Chicago: Reuters 2009

4 Steenhuysen, Julie 68 percent of Americans overweight, 33.8 percent obese. Chicago: Reuters 2010

5 Sears Dr. Barry Ph.D. The Anti-Inflammation Zone - Reversing The Silent Epidemic That's Destroying Our Health. Copyright 2005

6 Pollan, Michael In Defense of Food. Copyright 2008

Enrolled with the National Institute of Whole Health

Now that my 28 day cleanse is finished it's time I find ways to create internal peace, tranquility, health and happiness.  I do feel a little better having been "Cleaned" however, it did not lead to some enlightenment or feeling of tranquility.
So in an effort to make wellness changes to my life and explore a new career path I have enrolled in a Health and Wellness Coaching program at the National Institute of Whole Health. http://www.wholehealtheducation.com/about-niwh/ I will take the following 24 courses, listed below, and would like to share my learning with you.  Each course includes a lecture, assigned reading, study notes, and an assignment I must submit. The assignment is a description of what I learned and how I will apply that information as a health coach.  It must be between 1,000-2,500 words centered around the stated course objectives. So every week I will post my assignment so you can see what I am learning and maybe learn something you can use to make your life healthier. This weeks topic is Inflammation and Disease and I will post my assignment on the blog next Monday.

NIWH Study Guide

Inflammation and Disease

Mindful Listening – Part I

Physics and Philosophy – Part I

Physics and Philosophy – Part II

Brain Function & Nutrition

Digestive Function & Nutrition

Metabolic Syndrome

Adrenal Function and Stress

Psychology of Stress

Obesity: Hidden Factors

Immune Function

Nutrition: Food Bio-Chemistry

Cultural Diversity

Muscles and Bones

Exercise Physiology – Part I

Exercise Physiology – Part II

Exercise Physiology – Part III

Brain Function & Behavior

Nutrition Research at Harvard

Cardiac Whole Health

Living with Illness

Whole Person Nutrition – Part I

Whole Person Nutrition – Part II

Functional Medicine