Omega-3 – Beating the Winter Blah’s and Improving Well-Being

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.