I'm Darryl Edwards (aka The Fitness Explorer), founder of Primal Play, this website is no longer being updated - please check out www.primalplay.com for current details on my work, passion and lifestyle approach.

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  • Animal Moves: How to move like an animal to get you leaner, fitter, stronger and healthier for life
    Animal Moves: How to move like an animal to get you leaner, fitter, stronger and healthier for life
    by Darryl Edwards

    Animal Moves

    • improve strength, speed and stamina
    • increase mobility, flexibility and stability
    • look, feel and perform better

    Find out more and details on how to purchase at www.animalmovesbook.com

  • Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    by Darryl Edwards

    "If you are looking for a simple way to better understand Paleo concepts, Darryl's Paleo from A to Z guide is the go-to resource.
    -Mark Sisson, best-selling author of The Primal Blueprint and publisher of Mark's Daily Apple

  • Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    by Darryl Edwards, Brett Stewart, Jason Warner

    "This book is a useful reference to enable individuals just starting out on the Paleo path as well as those who want to explore more challenging, playful and interesting ways to move."

    -Robb Wolf, New York Times best-selling author of The Paleo Solution

     

  • 7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    by Darryl Edwards
  • The Paleo Solution: The Original Human Diet
    The Paleo Solution: The Original Human Diet
    by Robb Wolf
  • Why Zebras Don't Get Ulcers
    Why Zebras Don't Get Ulcers
    by Robert M. Sapolsky
  • Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    by Mark Sisson
  • Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    by Rick Smith, Bruce Lourie, Sarah Dopp
  • Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    by Terry Wahls, Eve Adamson
  • Protein Power
    Protein Power
    by Michael R. Eades, Mary Dan Eades, Mary Deans
  • Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    by Christopher McDougall
  • In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    by Michael Pollan
  • Food Rules: An Eater's Manual
    Food Rules: An Eater's Manual
    by Michael Pollan
  • The Paleo Diet for Athletes
    The Paleo Diet for Athletes
    by L. Cordain
  • Vegetarian Myth, The
    Vegetarian Myth, The
    by Lierre Keith
  • The Second Brain
    The Second Brain
    by Michael D. Gershon
  • The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    by Loren Cordain
  • Eat Drink Paleo
    Eat Drink Paleo
    by Irena Macri
  • Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    by Jimmy Moore, Eric C. Westman

Entries in omega-3 (5)

Tuesday
Oct302012

Paleo: Wild Alaskan Salmon

My Paleo lunch today.  Consisted of: 

Some people have commented on the costs of a paleo meal, however this has cost me less than a Big Mac Meal would from McDonald's - it is also without comparison in terms of nutrition.

 

Wednesday
Aug172011

Health: Looking After Your Heart

Health: Looking After Your Heart

Underlying Causes of Heart Disease

The root cause of coronary heart disease (CHD) is inflammation on the inside lining of the coronary arteries (blood vessels that supply blood to the heart).  

Atheroma (Atherosclerosis)

Atheroma also known as atherosclerosis (or hardening of the arteries) are fatty deposits.  Over time these fatty deposits become thicker and larger to the point where this formation hardens to become plaque thus restricting and reducing blood flow through the artery.  

Another possible consequence are that blood vessels crack and rupture due to this plaque build up.  When this occurs blood clots (thrombosis) form over the atheroma to the point where blood flow is completely blocked.

Cardiovascular Diseases

Atheroma is the underlying cause of various cardiovascular diseases such as angina and myocardial infarction (heart attack), angina, peripheral vascular disease (usually lungs, legs) and strokes.

Reducing Inflammation

Reducing inflammation is one area to address when trying to prevent heart disease.  The essential fatty-acid (EFA) Omega-3 is a natural anti-infammatory which has been shown to be one key factor in reducing the likelihood of heart disease by reducing inflammation in the arteries.

A study published in the New England Journal of Medicine with American doctors over a 17 year period found those who had the highest level of Omega-3 at the beginning of the study had a 90% reduced risk of sudden cardiac death.[1]  Another interesting fact whilst reviewing that study is that the Omega-3 oils found in fish had a greater positive impact on reduced risk than Omega-3 oils from plant sources.

An Italian study of over 11,000 patients who had previously had a heart attack were given an Omega-3 supplement or an olive oil placebo.  Those taking the Omega-3 supplement were 45% less likely to have a sudden cardiac death.[2]

More Information: Why obtaining a healthy Omega-3:Omega-6 balance is beneficial?

[1] Blood Levels of long-chain n-3 fatty acids and the risk of sudden death, N Engl J Med 2002;346:1113-8.

[2] Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial, The Lancet, Volume 354, Issue 9177, Pages 447 - 455, 7 August 1999

 

Friday
Jul082011

Paleo: Omega-3 and Omega-6 Balance

Paleo: Omega-3 and Omega-6 Balance

In yesterday's post we discussed what essential fatty acids were in relation to omega-3 and omega-6 and why they were benefical to the human body.

However it is not just the amount of the omega oils consumed but also the balance between omega-3 and omega-6 fatty acids that is significant.  Maintaining the correct balance of omega-3 and omega-6 fatty acids is vital to human health.  

The basis of nutritional medicine is that dietary factors are imperative for good health.  Omega-3 directly influences inflammatory hormone production and gene expression in the cell.  Because cells are the basic building blocks of the body.  If these are not healthy then our tissues and organs can not be healthy.

Paleo Diet

Our ancestral diet provided a ratio of 1:1 whilst the modern Western diet is between 1:16 omega-3 to omega-6.  Studies have shown that excessive amounts of omega-6, or a very high ratio to omega-3 promotes inflammation and can contribute to the development of lifestyle diseases such as cardiovascular disease, cancer and autoimmune diseases.[1]

Blood Test

I recently had blood test results looking at my omega-6 to omega-3 balance.  This is currently 51% to 49% which is almost 1:1.  This is due to me following a Paleolithic diet which promotes a better balance between these fatty acids by reducing the intake of omega-6 and increasing the sources of omega-3 with more wild (non-farmed) oily fish, grass-fed meat, free-range eggs and green vegetables.  

Studies have also suggested the ideal ratio of omega-6 to omega-3 to be between 2:1-1:1 [2], similar to the profile above.

In terms of dietary choices omega-3 fatty acids found in oily fish have been shown to reduce the tendency of blood to clot, lower triglyceride levels and raise HDL (good) cholesterol which mitigate against the risk factors associated with heart disease.[3]

Here's an example of a Paleo Breakfast which provides a significant omega-3 intake.

References:

[1] Simopoulos et al (2002).  The importance of the ratio fo omega-3 to omega-6 essential fatty acids. Biomed Pharmacother

[2] Okuyama et al (1997). Dietary fatty acids: the omega-6 and omega-3 balance and chronic elderly diseases. Lipid Research

[3] Harris (1989). Fish Oil and plasma lipid and lipoprotein metabolism in humans.  Journal of Lipid Research.

Wednesday
Jul062011

Paleo: What are Essential Fatty Acids?

Paleo: What are Essential Fatty Acids?


Essential fatty acids are polyunsaturated fats that are essential to the diet since the body is unable to produce these by itself.  These act as precursors to local hormone-like substances called prostaglandins which regulate metabolism and inflammation activity within the cells.

Because this occurs at the cellular level the effects of prostaglandin and deficiencies in these essential fatty acids can lead to ill-health.

The two main categories we will discuss are Omega-3 and Omega-6 fatty acids.  To promote good health these fatty acids must be eaten in the required amounts and ratio.

Examples of Omega-3 food sources: 

  • Oily fish (such as salmon, mackeral, sardines, herring)
  • Walnuts
  • Naturally reared eggs
  • Grass-fed meat

Examples of Omega-6 food sources:

  • Sunflower oil
  • Pumpkin seeds
  • Sesame seeds

Both types of fatty acid are essential - however the key differences are omega-6 fatty acids are pro-inflammatory and omega-3 fatty acids are anti-inflammatory.  

In tomorrow's post I will discuss the reasons for maintaining a healthy omega-3/omega-6 balance and why this is beneficial to human health.