As I ate my first butter tart of the 2007 holiday season, I was reminded of all of us who are in the middle of the sights and sounds and tastes of the season (as well as gift wrap, tape and mailing boxes!) and who are, at the same time, wanting to be conscious of our health.
Can a butter tart be part of a healthy diet, someone asked me. In reply, I told them that a butter tart (a high fat, high sugar, calorie dense food) can be part of a healthy diet when consumed infrequently and surrounded by nutrient dense, fiber-rich, healthful foods. How about some warm soup for lunch? Try this on for body-size……………enjoy the tart as a special treat and enjoy warm and nourishing food as part of your personal health promotion and reap the benefits! Less sickness, more energy and more focus for fun and festivities. And always, stay hydrated.
Wednesday, December 19, 2007
Thursday, December 6, 2007
Omega-3 fats for mood and anxiety
As the holiday season approaches, we are reminded of the wonderful and not-so wonderful events of our lives. This time of year brings forth a richness of emotion, celebration and activity. It can also bring forth challenges and stress.
The omega-3 fats EPA and DHA have been shown in clinical research to support better moods and reduce anxiety. In the holiday season is when many of us need this support the most. A supplement of purified and concentrated omega-3 fats is a convenient way to support your physical and mental health.
I encourage you to remember that your body doesn't know it's a holiday season and take good care. Enjoy the eggnog, latkes, candy canes and family favorite foods and take a few minutes for self care (stretch, breathe, take your supplements) along the way. Your body will thank you for it in January!
The omega-3 fats EPA and DHA have been shown in clinical research to support better moods and reduce anxiety. In the holiday season is when many of us need this support the most. A supplement of purified and concentrated omega-3 fats is a convenient way to support your physical and mental health.
I encourage you to remember that your body doesn't know it's a holiday season and take good care. Enjoy the eggnog, latkes, candy canes and family favorite foods and take a few minutes for self care (stretch, breathe, take your supplements) along the way. Your body will thank you for it in January!
Wednesday, November 28, 2007
FDA rules against making omega-3 content claims in foods
On November 27, 2007 the FDA proposed a ruling to prohibit food companies from making content claims for omega-3 in foods. This decision is largely based on the fact that currently there is no Recommended Dietary Intake (RDI) established for EPA and DHA (as found in fish and fish oil) in the United States. Without a RDI, there is no agreed upon standard with which to compare or make claims.
It's time to have a RDI established in the United States. Omega-3s are dietary fats that are essential for humans to ingest, and there are thousands of clinical studies documenting benefits of omega-3 fats. It's important for people to have a regular intake of EPA and DHA, from marine foods or purified fish oil supplements.
It's particularly important for women who are pregnant or planning to be pregnant and young children to have a good supply of omega-3 fats. If there is concern over eating fish, concentrated and purified supplements are a convenient option.
It's time to have a RDI established in the United States. Omega-3s are dietary fats that are essential for humans to ingest, and there are thousands of clinical studies documenting benefits of omega-3 fats. It's important for people to have a regular intake of EPA and DHA, from marine foods or purified fish oil supplements.
It's particularly important for women who are pregnant or planning to be pregnant and young children to have a good supply of omega-3 fats. If there is concern over eating fish, concentrated and purified supplements are a convenient option.
Monday, November 26, 2007
The week after Thanksgiving; meal considerations
So many of us have much to be thankful for. It was a pleasure to see, hear and read of gatherings among families and friends, and see the outreach for those less fortunate. We have food-a-plenty in the United States.
While consuming the traditional turkey meal, I was reminded of how healthy Thanksgiving dinner can be. Turkey is a lean meat, best to avoid the skin. The darker meat has more iron, an important mineral for humans. Sweet potatoes are nutrient rich, particularly without marshmallows (who started adding marshmallows to sweet potatoes anyway? If you know, please share). There is usually a fresh vegetable - green beans or brussel sprouts - and these are fiber-rich and calorie-low. Mashed potatoes are a fundamental American food - most of us tip the scale into the unhealthy range with what we put on the potato; it's not the potato. Dressing or stuffing is bread - it's better to choose dressing/stuffing or a dinner roll in the big scheme of things. As for me, I will always choose stuffing. Let’s keep this in mind as we move into the next holiday season.
Where we get excess calories (which becomes fat on our body) is from eating beyond our hunger level and smothering our nutritious foods in saturated fat. We can break up the meal – have dessert a few hours after dinner, after watching football or taking a walk. Doing dishes burns calories.
I also noted that the traditional Thanksgiving meal is not abundant in omega-3 fats. We are meant to eat a variety of foods. Omega-3 is a healthy fat, and one that can balance the consumption of the less-healthy fats we all enjoy on holiday time.
While consuming the traditional turkey meal, I was reminded of how healthy Thanksgiving dinner can be. Turkey is a lean meat, best to avoid the skin. The darker meat has more iron, an important mineral for humans. Sweet potatoes are nutrient rich, particularly without marshmallows (who started adding marshmallows to sweet potatoes anyway? If you know, please share). There is usually a fresh vegetable - green beans or brussel sprouts - and these are fiber-rich and calorie-low. Mashed potatoes are a fundamental American food - most of us tip the scale into the unhealthy range with what we put on the potato; it's not the potato. Dressing or stuffing is bread - it's better to choose dressing/stuffing or a dinner roll in the big scheme of things. As for me, I will always choose stuffing. Let’s keep this in mind as we move into the next holiday season.
Where we get excess calories (which becomes fat on our body) is from eating beyond our hunger level and smothering our nutritious foods in saturated fat. We can break up the meal – have dessert a few hours after dinner, after watching football or taking a walk. Doing dishes burns calories.
I also noted that the traditional Thanksgiving meal is not abundant in omega-3 fats. We are meant to eat a variety of foods. Omega-3 is a healthy fat, and one that can balance the consumption of the less-healthy fats we all enjoy on holiday time.
Wednesday, November 14, 2007
Where is the best evidence for fish oil in human nutrition?
Here are 10 health conditions, rated from 1 – 10 (1 = the best), each followed by a brief explanation of the strength of evidence
1. Heart disease
o Hundreds of clinical research trials involving thousands of people have shown consistent benefit of fish oil omega-3s for heart disease, for both prevention and intervention.
2. Healthy babies
o DHA, one of the fats in fish oil, is required for normal development of the brain, eyes, immune and nervous systems in infants. Mom’s diet is the source of this nutrient.
3. Joint/arthritis pain
o Fish oil is known to reduce inflammation, and several human clinical trials report that fish oil reduces arthritic pain and stiffness. Because of how fish oil works, people generally need to take at least 3 grams of EPA and DHA for 6-8 weeks before they get the benefits. It’s worth the wait, because the side effects are additional benefits.
4. Mental health: depression
o As the amount of omega-3 in our diet goes down, the incidence of depression goes up; this has been measured around the world. Double blind, placebo-controlled research shows that when depressed people take EPA and DHA from fish oil they get better.
5. Mental health: attention deficits
o Research indicates that children with attention deficits have lower blood levels of omega-3 compared to other children. Omega-3s are dietary essential fats, which means children and adults have to eat them to get them. Giving fish oil supplements to children has been shown to improve focus, attention and support learning.
6. Healthy immune function
o EPA and DHA are involved with supporting immune function in a myriad of ways, via genetic influence, biological response, etc. Research indicates that regular consumption of fish oil promotes healthy immune functioning in chronic (e.g. allergies) and more acute conditions.
7. Diabetes (type 2)
o Fish oil supports nerve conduction, healthy vision, good circulation, heart health and cognitive function; these are all important benefits for people with diabetes.
8. Postpartum depression
o Pilot research trials indicate that fish oil supplements may reduce postpartum depression. Considering that the baby relies on (and can deplete) mom for omega-3, plus the role that fish oil has been shown to play in helping depression, there is good reason to think the evidence will strengthen for fish oil as a safe, efficacious alternative.
9. Mental health: cognition, clear thinking with age
o Population studies suggest that people who have consumed fish over their lifetime have better cognition and clearer thinking as they age. Research is also indicating that those with a genetic risk for dementia may benefit from fish oil supplementation.
10. Dry eye syndrome
o Omega-3 consumption is associated with less dry eye syndrome in population studies. DHA, found in fish oil, is a specific, selected fat stored in the human eye. We can look to research to clarify this sighting in the future.
1. Heart disease
o Hundreds of clinical research trials involving thousands of people have shown consistent benefit of fish oil omega-3s for heart disease, for both prevention and intervention.
2. Healthy babies
o DHA, one of the fats in fish oil, is required for normal development of the brain, eyes, immune and nervous systems in infants. Mom’s diet is the source of this nutrient.
3. Joint/arthritis pain
o Fish oil is known to reduce inflammation, and several human clinical trials report that fish oil reduces arthritic pain and stiffness. Because of how fish oil works, people generally need to take at least 3 grams of EPA and DHA for 6-8 weeks before they get the benefits. It’s worth the wait, because the side effects are additional benefits.
4. Mental health: depression
o As the amount of omega-3 in our diet goes down, the incidence of depression goes up; this has been measured around the world. Double blind, placebo-controlled research shows that when depressed people take EPA and DHA from fish oil they get better.
5. Mental health: attention deficits
o Research indicates that children with attention deficits have lower blood levels of omega-3 compared to other children. Omega-3s are dietary essential fats, which means children and adults have to eat them to get them. Giving fish oil supplements to children has been shown to improve focus, attention and support learning.
6. Healthy immune function
o EPA and DHA are involved with supporting immune function in a myriad of ways, via genetic influence, biological response, etc. Research indicates that regular consumption of fish oil promotes healthy immune functioning in chronic (e.g. allergies) and more acute conditions.
7. Diabetes (type 2)
o Fish oil supports nerve conduction, healthy vision, good circulation, heart health and cognitive function; these are all important benefits for people with diabetes.
8. Postpartum depression
o Pilot research trials indicate that fish oil supplements may reduce postpartum depression. Considering that the baby relies on (and can deplete) mom for omega-3, plus the role that fish oil has been shown to play in helping depression, there is good reason to think the evidence will strengthen for fish oil as a safe, efficacious alternative.
9. Mental health: cognition, clear thinking with age
o Population studies suggest that people who have consumed fish over their lifetime have better cognition and clearer thinking as they age. Research is also indicating that those with a genetic risk for dementia may benefit from fish oil supplementation.
10. Dry eye syndrome
o Omega-3 consumption is associated with less dry eye syndrome in population studies. DHA, found in fish oil, is a specific, selected fat stored in the human eye. We can look to research to clarify this sighting in the future.
Tuesday, November 6, 2007
Omega-3 fats from fish oil are considered essential fats because we need to get them in our diet from food or supplements. We, as humans, cannot make omega-3 fats.
In regard to people with diabetes, fish oil can support and promote healthy circulation, a better mood, calmer nerves and healthy eyes. Omega-3s from fish oil have also been shown to prevent and reduce joint aches and pains - making it that much easier to be physically active.
In regard to people with diabetes, fish oil can support and promote healthy circulation, a better mood, calmer nerves and healthy eyes. Omega-3s from fish oil have also been shown to prevent and reduce joint aches and pains - making it that much easier to be physically active.
Monday, November 5, 2007
November is National Diabetes Month. This is a good time to pay attention to diabetes within your family, and your community.
There are 2 types of diabetes. People with type 1 diabetes must take insulin. People with type 2 diabetes can often manage their health through diet and exercise, and may benefit from medication. Most people in the United States who have diabetes have type 2.
All of us could learn from people who manage their diabetes through diet, as it primarily involves following a sensible eating plan with regular meals. Being active, getting adequate sleep and managing your stress levels is part of the program as well. Who couldn't benefit from this?
Fish oil, providing essential omega-3 fats, can be part of a healthy diet for people with both types of diabetes.
There are 2 types of diabetes. People with type 1 diabetes must take insulin. People with type 2 diabetes can often manage their health through diet and exercise, and may benefit from medication. Most people in the United States who have diabetes have type 2.
All of us could learn from people who manage their diabetes through diet, as it primarily involves following a sensible eating plan with regular meals. Being active, getting adequate sleep and managing your stress levels is part of the program as well. Who couldn't benefit from this?
Fish oil, providing essential omega-3 fats, can be part of a healthy diet for people with both types of diabetes.
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