Tag Archives: omega-3 fatty acids

Add Hemp to Your Diet

31 Aug

hemp-seed-toasted-blog[1]Several years ago, I discovered hemp seeds.  Hemp seeds come from the same hemp plant renowned for its durable fiber.  They are available in many different forms, including toasted, roasted, and milled.  Hemp seeds contain the perfect balance of essential amino acids for sustaining good health, and an ideal 3:1 ratio of Omega-6 to Omega-3 essential fatty acids.  Hemp seeds also compare favorably to flax seed.

Hemp seeds have a delicious nutty, crunchy taste (I like the hulled hemp seeds best), and can be enjoyed as a snack or added to salads, Greek yogurt, pasta, soup, sauce, and meat.  They taste similar to sunflower seeds and pine nuts.  In addition to a dose of healthy fats, one serving of hemp seeds also boasts an impressive 10 grams of protein.

Hemp seeds are an excellent source of calcium, iron, phosphorus, magnesium, zinc, copper, and manganese.

To learn more about and try hemp seed products, check out my friend Brad Ervin’s company, Hippie Butter (hippiebutter.com or 972-354-4504).  Brad is the CHO (Chief Hemp Officer) at Hippie Butter, and he’d love to hear from you.  Please tell him you were referred by me.

Get STRONGER, Get FASTER!

Your thoughts?

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Upgrade Your Diet with Flaxseed

20 May

flaxseed-ground[1]Flaxseed my be one of the healthiest plant-based foods on earth.  It is a rich source of the healthy fats, docosahexaenoic acid (DHA) and alpha linolenic acid (ALA).  Flaxseed has been around for centuries, and boasts several health benefits.  It is a good source of:

  • Omega-3 fatty acids (one serving of ground flaxseed can provide almost 3000 mg of Omega-3)  Your body cannot make Omega-3, so they must be consumed as part of your daily diet.
  • Protein (3 grams per serving)
  • Fiber (4 grams of dietary fiber per serving)
  • Lignans (potent antioxidants that can reduce cell damage)

Health benefits of flaxseed include:

  • Maintains healthy cholesterol levels.  Flaxseed is associated with reductions in total cholesterol and LDL.
  • Helps with weight control
  • Works as a natural laxative
  • Fights depression (DHA is a “mood boosting” ingredient that is essential for proper brain cell function); diabetes (helps lower blood sugar); and cancer (ALA has shown promise as a cancer-fighting agent)
  • Anti-inflammatory
  • Improves immune function

Ground flaxseed is recommended over whole because it is digested more easily, thereby providing the most benefit. Add ground flaxseed to the following foods (and more) to improve their nutritional content:

  • Oatmeal and other cereals
  • Protein shakes and smoothies
  • Yogurt
  • Eggs
  • Pancake mix
  • Breads and muffins
  • Soups and salads
  • Condiments and dressings
  • Hamburger and meatloaf
  • Breading for chicken and fish

Get STRONGER, Get FASTER!

Your thoughts?

Is Sushi Healthy?

25 Sep

4a23850637d5e6cf2c228dc96842357d[1]I love sushi.  I first had it when I was in my early- to mid-twenties (about 100 years ago), and I was hooked (pardon the pun).

Generally, sushi is pretty healthy if it uses lots of vegetables.  It may not be as healthy if it has mayo/sauce, is fried, or contains fattening meat.  You can, however, order your sushi with veggies and fish without having to worry about it being unhealthy.

The healthiest proteins to order in sushi are salmon and tuna. These fish are both low in calories — 40 calories and 42 calories per ounce, respectively — and contain omega-3 fatty acids, which are good for the heart and brain. If you’re choosing a sushi roll, stick to just one order of six pieces to avoid going overboard on calories. Another healthy option is picking sashimi, which is just the fish without the rice.

You may also want to consider a vegetarian roll.  At just 170 calories and 5 grams of fat per roll, veggie rolls are filled with fresh cucumbers, avocados and other vegetables. To make it even healthier, you can swap the white rice for brown — it packs extra fiber.

Here’s an article from Registered Certified Dietitian Nutritionist, Bonnie Giller:  Is Sushi Healthy? The Facts behind the Food.  In her article, Bonnie discusses sushi’s nutrition, safety, and composition.

In her article, 10 Tips for Ordering Healthy Sushi, Registered Dietitian/Nutritionist Keri Gans offers insight into what to choose and what to refuse — smart choices and poor choices — when ordering sushi.

Get STRONGER, Get FASTER!

Your thoughts?

Should You Take Fish Oil Supplements?

24 Aug

3610294f-cdf7-42aa-b1da-7c919112638f[1]Fish oil is an excellent source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega-3 fatty acids, fish, and fish oil have been shown to prevent heart disease.  Fish oil may also be particularly beneficial for athletes, as supplementation has been shown to promote healing at sites of injury; reduce muscle soreness from eccentric exercise; reduce heart rate and oxygen consumption during cycling; improve pulmonary function during wrestling; and reduce the severity of exercise-induced bronchoconstriction in elite triathletes and runners.

Several studies indicate that athletes who are pushing themselves to their bodies’ limits may be able to increase their potential by consuming a healthy diet rich in omega-3 fatty acids.

Here’s an informative resource from Amber Kleckner, PhD titled, Fish Oil: Frequently Asked Questions.

Dr. Kleckner addresses several issues, including:

  • Fish Oil Benefits
  • Fish Oil Supplement Safety
  • Fish Oil Shelf-Life
  • “Real Food” Fish vs. Fish Oil Supplements
  • Timing of Fish Oil Consumption
  • Quantity of Fish Oil Consumption

Add Hemp to Your Diet

3 Jul

hemp-seed-toasted-blog[1]A few years ago, I discovered hemp seeds.  Hemp seeds come from the same hemp plant renowned for its durable fiber.  They are available in many different forms, including toasted, roasted, and milled.  Hemp seeds contain the perfect balance of essential amino acids for sustaining good health, and an ideal 3:1 ratio of Omega-6 to Omega-3 essential fatty acids.  Hemp seeds also compare favorably to flax seed.

Hemp seeds have a delicious nutty, crunchy taste (I like the hulled hemp seeds best), and can be enjoyed as a snack or added to salads, Greek yogurt, pasta, soup, sauce, and meat.  They taste similar to sunflower seeds and pine nuts.  In addition to a dose of healthy fats, one serving of hemp seeds also boasts an impressive 10 grams of protein.

Hemp seeds are an excellent source of calcium, iron, phosphorus, magnesium, zinc, copper, and manganese.

To learn more about and try hemp seed products, check out my friend Brad Ervin’s company, Hippie Butter (hippiebutter.com or 972-354-4504).  Brad is the CHO (Chief Hemp Officer) at Hippie Butter, and he’d love to hear from you.  Please tell him you were referred by me.

Get STRONGER, Get FASTER!

Your thoughts?

Upgrade Your Diet with Flaxseed

17 Apr

flaxseed-ground[1]Flaxseed my be one of the healthiest plant-based foods on earth.  It is a rich source of the healthy fats, docosahexaenoic acid (DHA) and alpha linolenic acid (ALA).  Flaxseed has been around for centuries, and boasts several health benefits.  It is a good source of:

  • Omega-3 fatty acids (one serving of ground flaxseed can provide almost 3000 mg of Omega-3)  Your body cannot make Omega-3, so they must be consumed as part of your daily diet.
  • Protein (3 grams per serving)
  • Fiber (4 grams of dietary fiber per serving)
  • Lignans (potent antioxidants that can reduce cell damage)

Health benefits of flaxseed include:

  • Maintains healthy cholesterol levels.  Flaxseed is associated with reductions in total cholesterol and LDL.
  • Helps with weight control.
  • Works as a natural laxative.
  • Fights depression (DHA is a “mood boosting” ingredient that is essential for proper brain cell function); diabetes (helps lower blood sugar); and cancer (ALA has shown promise as a cancer-fighting agent).
  • Anti-inflammatory
  • Improves immune function

Ground flaxseed is recommended over whole because it is digested more easily, thereby providing the most benefit. Add ground flaxseed to the following foods (and more) to improve their nutritional content:

  • Oatmeal and other cereals
  • Protein shakes and smoothies
  • Yogurt
  • Eggs
  • Pancake mix
  • Breads and muffins
  • Soups and salads
  • Condiments and dressings
  • Hamburger and meatloaf
  • Breading for chicken and fish

Get STRONGER, Get FASTER!

Your thoughts?

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