 Week 9 of 12 steps to healthy lifestyle - Omega 3's! OH-Mega 3’s!
What are these, you ask? What do I need? How much?
You can get Omega 3 fatty
acids from fish and also ground flaxseed, ground chia seeds, to name a few.
Why have them? They may help reduce inflammation and may
improve your mood. They may also help at
protecting your heart.
Your goal for this week is to
add at least one fish meal to your dinners.
If you are already having one fish meal, increase it to two this week!
Here is a laundry list of the many
things Omega 3's may help with:
cardiovascular disease-some studies
show that taking at least a gram per day can help to lower your
triglyceride levels, by as much as 8%! high blood pressure depression diabetes joint pain fatigue Alzheimer's arthritis
and more!
You can get Omega 3's
from salmon, tuna, sardines,mackerel cod, flounder, flaxseed,
linseed, green leafy vegetables, tofu, winter squashes, soybeans, navy beans,
kidney beans, canola oil, soybean oil, olive oil and walnuts. How do you know how much you are
getting?
The Omega 3’s in fish are more
biologically available to your body than the ones in the plant based
choices. However, if you cannot eat
fish, I highly recommend the plant based sources- they have many other health benefits
as well.
a 7 oz serving of flounder = 1 gram
Omega 3's 4 oz. canned white tuna= 1 gram Omega
3's 4 oz. of salmon or mackerel can have up
to 2 grams of Omega 3's! 2
Tablespoons ground flaxseed has 4 g fiber, 4 g carbohydrate, 3 g protein and
2400 mg omega-3 fatty acids.
The American Heart Association
recommends 1 gram per day of Omega 3's(should contain EPA and DHA) for
people at risk of cardiovascular disease. It is recommended that you talk
to your physician if you decide to take any Omega 3
supplements. There may be some drug-nutrient interactions
or side effects. If you are not currently at risk for cardiovascular
disease the recommendation is to eat fish at least twice per week. Here is a link to a list of eco-friendly fish http://seafood.edf.org/guide/best
There currently exists no
established dosing information for children. Some infant formulas contain
fatty acids. Enjoy!!! |
 |
||||||||||||||||||||||||||||||||
Categories"fruit" snacksapps avocado banana muffins barbecue sauce recipe bean burrito dinner recipe-quick! beverages Body Image bread bread crumbs breakfast brussels sprouts buying from local farmers caffeine calcium calories candy carbs celiac disease cereals chicken fingers/chicken nuggets Chicken recipe chicken recipes child won't eat vegetables children and overweight coconut oil colds collard greens crock pot cooking crock pot recipe-chicken diets Dinner Table dirty dozen disordered food thoughts dried fruit drinks with meals Eating Issues eating when hungry Enchiladas-easy Everyday Health exercise and recovery drinks farmer's markets fast food fiber Fish recipe fitness Flavored Milks food additives food and mood food journal Food Safety During Power Outage Frozen fruits and vegetables Fruit and vegetable wahses fruits and vegetables getting through an exercise session gluten free beer Good Day/Bad Day of Eating Grill Ideas grocery bags grocery shopping with kids ground beef grownups need recess too! Halloween healthier choices Healthy Breakfast healthy dining healthy eating healthy holiday Healthy Kids Day healthy lifestyle healthy party snacks/meals healthy recipe Healthy School Lunch Ideas healthy snack checklist healthy snacks Healthy Summer Eating Healthy Thanksgiving holiday candy calories Holiday Eating holiday tips holiday treats and kids homemade baby food Hunger scale Improve Your Mood With Food juice kids and Nutrition Kids and Vegetables Kids Eat Right legumes lunch ideas lunch recipe Manuka honey meal planning meal planning tips mealtimes with kids menopause Microbiome in gut Mindful Eating movie theater popcorn Muffins natural remedies New Year changes New Year's tips Nutrition class online nuts oatmeal oils Omega 3's Organic, Natural, Free Range outside play pancakes! peanut butter picture health pie crust recipe pizza popcorn popover recipe Popular iced drinks calorie count portions post-exercise potatoes power loss and food safety Pre-Pro-and Antibiotics probiotics protein bar protein bars pumpkin seeds, roasted quick healthy dinner ideas Quick Recipe Ideas quick tip salad salmon recipe scallops recipe scrambled eggs self talk self-talk Shake Ideas skype nutrition counseling! sleep snacking sodium soups sugar sugar replacers sugary drinks Summer eating Taco recipe- easy! tasting Thanksgiving leftovers thinner travel ideas Urinary Tract Infections and Cranberry Juice vegan/vegetarian recipes vegetables vegetarian meal ideas vegetarian/vegan lifestyle waffle recipe weight loss weight loss tips weight of the nation WHO study whole grains Yogurt |
|
 |
||||||||||||||||||||||||||||||
    |
||||||||||||||||||||||||||||||||
Here is a recipe I found on Epicurious.com using Arctic Char, an ecofriendly fish that is just as nutritious as salmon, but doesn't taste as fishy. This is great for children and adults who do not care for the fishy taste of salmon.
