Shape Up For Summer

As summer is just around the corner, it is a great time to review your current health routines and determine if any improvements could be made. So we thought we would list a few healthy inspirational tips for living the good life this summer!

Stress Less

Stress is a normal response, but can become an unhealthy, chronic problem that affects you physically, mentally, and emotionally. In addition to maintaining healthy levels of omega-3, you could try incorporating some of these ideas:

exercise • meditation • regular holidays • mental health days • emotional down time
a support system of family and friends • aromatherapy • a good sense of humour • positive social outings
gardening • yoga • volunteer work

Nix the six!

Cutting down on certain omega-6 (LA) foods will help create a better balance of omega-3s to omega-6s, which helps reduce inflammation in the body. Some common culprits that should be decreased include fried foods, vegetable oils (such as soy, corn, canola, walnut, and sunflower), mayonnaise, peanut butter, and potato chips.

Exercise for at least 30 to 60 minutes every day

Easy? According to Australian Bureau of Statistics, six out of ten Australians are not meeting the recommended guidelines. Try dancing, swimming, walking up steps, or jogging.

Eat Wisely

Mind your sugar intake by cutting down on baked goods, sweet drinks, and yes, that includes saying no to a second serve of christmas pudding!

Choose organic produce, wholesome grains, and superfoods packed with nutrients. You may like to keep a food journal to track your progress in making healthier choices.

Cook it yourself

Dinner made from scratch with all natural and organic ingredients tastes better and makes you feel good!

Fat is Your Friend

Fat gives your body energy and keeps you warm. But some fats are better than others for your health. And too much fatty food is dangerous (unless you live at the North Pole)! Cook in olive oil instead of vegetable oils and eliminate trans fats that lurk in processed foods. Eat cold-water fish like salmon and sardines and limit your intake of deep-fried foods.

A Good Gut Feeling

Keeping your digestive system in the best of shape is essential. With an estimated 100 trillion microorganisms living in the intestines, this system can get out of balance from simple things like stress, food allergies, and the use of antibiotics. Taking a probiotic every day can keep harmful pathogens in check, aid digestion and nutrient absorption, and support a healthy immune system.

Get Your Vitamin D… Carefully

Astoundingly, an estimated 73 percent of Australians are deficient in vitamin D, which helps prevent certain cancers, heart attacks, and bone fractures, amongst other conditions. Vitamin D3 (or cholecalciferol) is the natural form of vitamin D produced in the body through exposure to sunlight. Between 10-20 minutes per day of sun exposure (without sunscreen) should provide adequate levels for most people. However, Australia also has the highest rate of skin cancer in the world – so it’s a tricky balance. An easy way to ensure you are getting enough vitamin D3 is via supplementation. If you are unsure about your vitamin D levels, speak with your health care practitioner, who may decide to test your vitamin D by performing a blood-spot test.

Know your Number

Maintaining adequate levels of omega-3 is one of the most important things you can do for your health. If you want to properly assess your individual omega needs, a blood test is essential. The Holman Omega-3 Test is a quick and easy way to measure your omega-3 health. After sending the results of an easy, at-home test to a lab, you will receive a total omega-3 score that is generated from the measured amount (by percentage) of omega-3 in the bloodstream.