Omega 3’s are Important

Omega 3’s are Important

 

rudog omega 3 liquid supplement with vitamin D3

Omega 3 Capsule with Vitamin D3.

There is so much to say about Omega 3’s, I am simply going to devote the next several posts to talking about what they are and why they are important.

Omega 3’s are a type of fatty acid that is unsaturated. For the chemistry buffs out there, this means that they have one or more double bonds. In other words, the double bonds means there is more room for more hydrogen. Thus the term “unsaturated”. They ARE NOT saturated with hydrogen.

The number (as in omega 3) indicates where the first double bond occurs. So with an omega 3, the first double bond is 3 carbons from the end of the fatty acid chain. You have probably heard of other types of fatty acids, like omega 6 or omega 9.

When a fatty acid only has 1 double bond present, it is referred to as a MONO (meaning 1) unsaturated fat. When there are several double bonds, they are referred to as POLY unsaturated fats.

Ok, that’s enough chemistry.

Omega 3 fatty acids have studied for their protective effects on the cardiovascular system. The research goes back to the early 70’s, and the body of research since then has continued to affirm these results. Research has also begun showing positive effects of omega 3’s in brain and retinal development. This is why you will see infant formulas supplemented with DHA and EPA. These are the two types of omega 3 fatty acids associated with these benefits.

Additional research is also looking at the role of omega 3’s in Alzheimer’s Disease, depression disorders, chronic inflammation, inflammatory bowel disease, cancer, lupus, and rheumatoid arthritis. The list goes on, but this gives you an idea of how significant these fatty acids can be.

This is absolutely something you should be supplementing on a regular basis. The Rudog Omega is a concentrated liquid filled CAPSULE with NO aftertaste or burping. Taking it every other day is plenty, unless you just never eat fish. If that’s the case, then simply 1/day is sufficient. Each bottle has 60 capsules, so should last you 2-4 months.

Ladies—do you want healthier hair and skin? This is how you get it.  Order some today! Rudog Omega is only $25.

Mary Cabral, RD/LD

Get Your Weight Loss on Track!

Get Your Weight Loss on Track!

 

Look familiar?

Look familiar?

Get your weight loss on track?

Yes, yes, yes EVERYONE talks about doing something new at the beginning of each year. And then they talk about it AGAIN as summer approaches. This year will be no different. MILLIONS of dollars will be spent on gym memberships, trainers, bogus supplements, gluten free foods, Fitbits, pedometers, sauna suits, and NEW bathroom scales. (Because we all know the old one must be defective!)

The truth is, deep down inside, people believe that if they spend enough money on something it WILL work. It HAS to. Failure is not an option when your are heavily invested in something.

And yet, most people will fall off the exercise/diet/torture myself bandwagon because it simply isn’t sustainable long term. It’s exhausting and usually puts a person at odds with the realities of every day life.

How about no more bandwagons? No more New Year Restarts? How about learning to make small, significant changes to what you are already doing? How about getting real answers about supplements and taking only what is helpful and rooted in legitimate research? Maybe you need some help understanding your diabetes or your post-bariatric surgery diet. Maybe you just need a little “know how” when it comes to grocery shopping.

That’s what the dietitians at Rudog do. We help by educating you and working with you, where you are right now in your health pursuits. No gimmicks, no magic pills, just the truth.

If you need additional services, like a trainer or blood work done, we can point you in the right direction.

Talk to a real dietitian and get your questions answered today. Waiting changes nothing, calling can change something.

Your choice.

Mary Cabral, Registered Dietitian  (9728808443)

Some visits could be covered by insurance, always ask!

 

Why Rudog is the Right Choice

Why Rudog is the Right Choice

Most of our clients already have a very good understanding of the basics, they just need some help figuring out how to put them into practice or stay focused.

You may be looking for some help understanding and managing:

  • Diabetes or your A1C
  • Hypertension
  • Cholesterol management
  • Inflammatory Bowel or flare ups
  • Anxiety

Maybe you are thinking about bariatric surgery, or are faced with having to do a revision. These are big decisions, and should not be taken lightly. Discipline with your diet is essential to your success. We already work with some of the most respected surgeons in the field of bariatric surgery. We know exactly what you are going through and we have dietitians that specialize in this area. Let us help you experience successful weight loss, healthfully.

Rudog can help you! We take the time to listen to you, answer your questions, and help you understand what to expect. We also take insurance, and many of the conditions listed above are covered by insurance.

If you are looking for supplement recommendations, Rudog is the place to be. We will answer your questions candidly and honestly. We can help you find the right kind of supplements for whatever your unique health or fitness situation is.  We are also your resource for information on CBD supplementation. You probably are curious and we are the perfect place to ask those questions!

For those who are athletes, your Rudog Dietitian will help you understand the significance of your diet to your performance and recovery. You will learn how to adjust your carbs and protein to get the most out of your workouts and minimize injury.  We will also work with you to build a healthy routine of workout, sleep, and recovery.

The Rudog Dietitians are all registered, licensed and clinically trained. They provide customized counseling in many areas including weight loss, diabetes management, post bariatric surgery meal planning, nutrition coaching, menu planning, and more.  We have dietitians that specialize in unique areas such as post bariatric surgery recovery and mixed martial arts.

Thank you for checking us out, we. look forward to working with you. We take many forms of insurance including BCBS, UHC, Cigna, and  some Aetna plans.

Mary Cabral, RD/LD
Owner, Rudog
[email protected]

Breakfast Burrito

Breakfast Burrito

Egg Burrito

Need a fast, high energy, nutritious breakfast? Think Breakfast Burrito. No, not fast food. You make this one yourself. SUPER SIMPLE.

  1. 3 Eggs
  2. 2 Flour tortillas
  3. 2 oz shredded cheese (Mexican blend works best)
  4. Salsa, taco sauce, or picante sauce

Scramble the eggs, put in warmed tortillas, top with cheese and salsa. You can wrap these in plastic wrap to eat later if you want.

Suggestion: Make a lot of these ahead of time, wrap them in plastic and keep in the fridge. When you are ready to eat one, you can just pop it in the microwave for 30 seconds or so.

This is the kind of thing that is so simple, but so smart. You’re getting protein, a little fat, and some carbs.  A great kick-start to the day or an afternoon snack.

Egg burrito photo by Flickr user jeffreyw
Probiotics can help with the Holiday Binge??

Probiotics can help with the Holiday Binge??

This article is taken from the Hyperbiotics.com website. They did it so well, I wanted to share!

The holidays are just about here, and as excited as we are to dive into all of the delicious goodness likely to be on our tables this year, there is one aspect that some of us don’t so much look forward to: digestive troubles from a holiday binge.

From meats and cheeses to bread, fruits and baked veggie dishes (don’t forget dessert), sharing the annual meal of gratitude with the ones you love often means that overindulging – and the feelings that follow – are inevitable.

The good news is that probiotics can help. In fact, there are several steps you can take toward proper gut health that can have you saying goodbye to seasonal struggles with your digestive system when your inner foodie comes out to play for the holidays.

Go with Your Gut

The key to feeling great during the gluttony of the holidays is to maintain a healthy gut environment on a consistent basis. Gut health is not only important for experiencing optimal digestion and regularity, but it also affects all other supportive systems, like the nervous and immune systems.

You may even be able to improve your mood and boost overall energy in the days and weeks leading up to the holidays by making simple, healthy choices in favor of your GI tract – like eating probiotic-rich foods or taking a probiotic supplement.

Probiotics are beneficial bacteria that colonize within your gut, and their presence can help to balance out the microbes that live there – keeping you feeling your best when it comes to foods, drinks, stress, and other holiday elements that can weigh heavily on your digestive system. A probiotic supplement that can effectively deliver good bacteria to your GI tract can help support regularity and even reduce bloating and gas – two of the most common complaints after a jubilant meal.

A high-quality probiotic like Hyperbiotics PRO-15 can pack billions of beneficial, living microbes into a single serving and might just help you enjoy your holiday feast without falling asleep at the dinner table or feeling backed up and uncomfortable in the days that follow. Simply put, a healthy gut environment can help you enjoy the time spent with your loved ones.

Focus on the Right Foods

It’s all about the details (or should I say micronutrients) when it comes to the foods that we eat around the holidays. So, to really curb the digestive distress, focus on foods that provide nourishment to your body vs foods that leave you feeling overly-stuffed and depleted.

For example, did you know that the right carbohydrates like whole grains and healthy complex carbohydratescan help keep glucose levels steady? As well, fibrous compounds from fruits and vegetables also support energy levels throughout the day and provide food and energy for the probiotic colonies in your gut – helping them to colonize and keeping your system supported.

Lean meats are great energy foods because they contain protein, vitamin B12, and essential amino acids like Tyrosine, an important amino acid for regulating hormones released in the gut environment which affects how we feel almost instantly.

Fatty acids like Omega-3 can be found in nuts, leafy greens, and fish and are important for many functions, including mood regulation. Fatty acids also help maintain a healthy gut lining, so they’re relatively gentle on the digestive tract.

Secure a Good Night’s Sleep

The night after a celebratory dinner can be a tricky one to get through, especially if you’ve really indulged in all that the seasonal fare has to offer. Interestingly enough, a December 2014 article called “The Gut Microbiome and the Brain” published in the peer-reviewed Journal of Medicinal Food describes a direct connection between your gut bacteria and your sleep and circadian rhythms. Balancing the bacteria in the gut through probiotic supplementation and conscious food choices can help you bust through a bout of post-feast insomnia.

A gigantic meal of any sort can leave you feeling exhausted, and while a cup of coffee might sound like the perfect digestif, caffeine can disrupt your REM sleep. When you’re not getting enough REM sleep, mental clarity often suffers as a result. Secure a good night’s sleep by choosing tea or hot water with lemon after your meal and increasing your intake of probiotic and prebiotic foods and supplements as the holidays approach.

Get Ahead of Bloat and Digestive Upset

Overeating is the most common cause of bloating, and gas can easily get trapped in your stomach from fatty foods, carbonated beverages, sweeteners, and dairy. Unfortunately, our culture is one adorned with buffets and double cheeseburgers, making overeating not just a holiday tradition, but a common occurrence. By eating slowly, listening to your body, and stopping once you are satisfied (not stuffed), you can start to rise above the temptation to overeat and feel great this season.

As well, when we’re not experiencing “business as usual”, it can be very hard to give thanks or focus on anything else for that matter. Digestive issues are incredibly distracting and no one should be burdened with them when it comes to enjoying a little time off with your family.

One of the best ways to combat digestive distress is to stay hydrated. It seems simple, but water helps keep digestive flow in motion, and you can achieve a healthier system simply by allowing more water to move through your digestive tract and break up anything that might be slowing you down. Try drinking an extra large glass of warm water with fresh squeezed lemon and a dash of pink Himalayan salt first thing in the morning to jumpstart  your hydration (and bathroom) routine.

 

Attitude is Everything

Whatever you do, don’t beat yourself up about a hearty holiday meal. Because the body metabolizes guilt in a multitude of ways, one of the best things you can do is to prepare for your indulgences ahead of time.

Prior to your foodie festivities, plan for a healthy holiday and aim to increase your workouts or stay physically active, eat prebiotic and probiotic foods that can more positively impact digestion, and stick to limited portions so that you can ensure that the bounty you consume in the future is properly processed by the GI tract, and moves through your body quickly and without issue so that you can cherish another year of happy memories with your family. Because let’s face it, there’s not much better than feeling your best while being with the people you love.

Want to try a probiotic that will change your life? Order yours here and get a discount because of Rudog Nutrition.

We’d love to hear from you! What are some of the ways you cope after a holiday meal?

You can schedule your ZOOM Bariatric Nutrition Class by clicking HERE  

Classes are offered at 2:00 and 4:30 every Monday, 2:00 every Wednesday, or 12:00 every Thursday.

We can't wait for you to join us!