Omega-3

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Omega-3 – Beating the Winter Blah’s and Improving Well-Being
Written by Kristen Schiener

There is no question that winter can be rough. The short, grey days combined with the frosty temperatures can be a sure-fire recipe for the winter blahs. Thankfully, Omega-3 fatty acids are nutritional powerhouses that help to boost mood and keep your brain sharp.

Healthy fats should make up between 20-30% of your total daily calories. A diet consisting mostly of saturated animal fats (from beef, pork and full-fat dairy) can have negative repercussions on your wellness. Consuming the majority of your dietary fat from healthy sources can boost your mood and mental focus and immunity.

Essential fatty acids (EFA’s) cannot be produced in the body and so must be consumed from food sources. Oily fish such as tuna and salmon can be enjoyed once or twice per week as part of your Omega-3 EFA boosting meal plan. (Try my super easy and delicious Pesto Salmon Recipe.) Sadly, as oily fish are often contaminated with heavy metals, you will want to vary your dietary sources of omega-3. I love Chia seeds, which I have every day in my morning smoothie and I create a nutritious snack mix of f omega-3 rich chia seeds, shredded raw coconut and the natural, low-glycemic sweetener Stevia. Two Tbsp mixed into some yogurt or sprinkled over oatmeal turns up the nutritional volume on an otherwise carb-heavy breakfast. Flaxseeds are also a great source of fibre and omega 3. Grind them just before consumption to ensure the oils are fresh and absorbable during digestion. Hemp seeds make a great snack, containing both Omega 3 and protein. If you prefer nuts over seeds, a handful of walnuts are a great choice.

Remember, a little goes a long way when it comes to fatty foods, even healthy ones. Keep portion sizes small but enjoy often to ensure your nutritional needs are met.

Baked Salmon Pesto (serves 2)

2 salmon fillets (6oz each)

1/2 cup prepared, dairy free pesto

Fresh lemon wedges

Preheat oven to 350F. Line a baking sheet with tinfoil, shiny side up. Place the salmon fillets on the foil, skin side down. Slice the salmon vertically down the centre, just making a well. Divide the pesto evenly between the two fillets, pushing into the well. Bake for 15 - 20 minutes. Serve warm with fresh lemon wedges.

Omega 3 Products

Krill Oil (Omega-3)

Krill Oil (Omega-3) Omega-3 fatty acids reduce the risk of heart disease and stroke and support cognitive health and brain function. This great product delivers 230 mg of potent Omega-3 fatty acids, EPA and DHA, in a convenient softgel form.

Did you know?...

For many people, eating the nightshade family of food (tomatoes, potatoes, eggplant, peppers) can worsen Osteoarthritis. Read More...

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Healthy Tidbits

Researchers found that flow-mediated dilation (FMD), a marker of blood vessel function and heart health significantly improved after resveratrol supplementation compared to placebo. These beneficial effects increased with higher doses.

A recent study of nearly 3 dozen healthy Zoomers revealed that 60-minutes of yoga, 3 times per week was able to trigger a natural “anti-anxiety” chemical in the brain called GABA, versus the same amount of time spent walking. Those in the yoga test group had higher blood levels of the neurotransmitter GABA, which is often recommended as a dietary supplement for those experiencing anxiety and depression.

A study recently conducted states side on a group of Zoomers with mild to moderate Parkinson’s disease demonstrated better balance and mobility amongst those who participated in an hour long dance class, twice per week. Benefits lasted for several weeks after the dance classes ended and participants reported great enjoyment from partner dancing such as Tango.

According to a new study, researchers at Oxford University conducted a two-year trial with volunteers with mild cognitive impairment, characterized by slight problems with memory loss, language skills or other mental functions and found that large doses of B vitamins can halve the rate of brain shrinkage and may slow the progression towards dementia.

A recently published Swedish study, which followed over 30 thousand women during a ten year period, assessed the impact of a taking a daily multi vitamin and mineral supplement on heart disease and heart attack risk.

Of the healthy women who began the study, those taking a daily multi exhibited a 27% less change of having a heart attack versus their non-supplementing counterparts. The findings also suggest that the longer the women were taking their supplements the better the preventative effects.

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