Tag Archives: omega 3

Sip your way to a happy gut with a tropical green smoothie. This yummy family favorite delivers lots of healthy omega 3 fats, immune strengthening probiotics*, plenty of anti-inflammatory alkalizing plants, and digestive friendly enzymes and spices- all for less than 300 calories. Added bonus: cheaper on the wallet than if you buy at juice bar and no added sugars. Double bonus: A happy gut is a less bloated gut, so your stomach will look flatter and feel better! Feed Your Body Royally...

1 cup unsweetened kefir (milk or coconut based)

1 small peeled banana

1 cup frozen fruit (pineapple, papaya, strawberries)

1 cup fresh greens, such as spinach

1/2 teaspoon fresh grated ginger

1 tablespoon flaxseed meal

Juice from 1/2 lemon

ice as needed

Place all ingredients in blender and process until smooth. Add ice for desired thickness. Serves 1.

*Probiotics are microscopic organisms (microflora) that help the body build long-lasting immunity to a host of illnesses and diseases, including allergies, irritable bowels, viruses, bacterial infections, and cancer.

The role of healthy raw omega oils is paramount if you're pregnant.  Essential fatty acids provide intellectual development for babies, not only after birth, but while still in the womb.  Women need to eat healthy raw oils.

Chronic health conditions, such as asthma, allergies, chronic ear, nose and throat infections, Candida autism, and ADHD, are on the rise with incident rates more than double from 10 years ago.  Today one in four children suffer from chronic childhood health problems.  Recent research has shown that Autism is linked to the environment of the womb.  What is happening in the womb that transcends age, ethnicity, and weight? Many health professionals believe the basis for these conditions are nutritional deficiencies during pregnancy, particularly a lack of Omega oils. Research has shown that most pregnant women are deficient in these fatty acids essential for normal fetal growth and development.

Omega oils are polyunsaturated fatty acids considered essential because we must obtain them from our diet.  They play a vital role in the health of the membrane of every cell in our body and the fat helps protect us from a number of key health threats.  The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments.  Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.

Recently it has been discovered that the Omega-3 fats are necessary for the complete development of the human brain during pregnancy and the first two years of life.  The Omega-3 fat is so essential to a child's development that if a mother and infant are deficient in it, the child's nervous system and immune system may never fully develop, and it can cause a lifetime of unexplained emotional, learning, and immune system disorders.

Omega-3 fats also help balance the negative impact of yet another essential type of fatty acid known as omega-6s.  Found in foods such as eggs, poultry, cereals, vegetable oils, and baked goods, omega-6s are also considered essential.  They support skin health, lower cholesterol, and help make our blood "sticky" so it is able to clot.  But when omega-6s aren't balanced with sufficient amounts of omega-3s, problems can ensue.  We must strive for a ratio of 1:1 to 4:1 (Omega 6: Omega 3). Typical American diets are 12:1.

Compounding the problem is America’s fat-phobia and obsession with low fat diets. For the past three generations (since the advent of refined oils), the vast majority of the population in North America is Omega-3 deficient and this nutritional deficiency may help explain the rise of childhood allergies, colic and skin problems.  The part of the brain that Omega-3 affects is the learning ability, anxiety/depression, and auditory and visual perception. The Omega-3 fats also aid in balancing the autoimmune system.

How much Omega-3 oil should pregnant women eat?

The National Institute of Health recommends 2-4% of total daily calories.  Most of us know that wild salmon and scallops are excellent sources of omega-3s.  But how can vegetarians obtain this essential fatty acid?  One of nature’s richest sources of essential fatty acids is found in raw nuts and seeds. Hail Merry® granola is loaded with Omega 3 raw flax seeds & raw walnuts and is also properly balanced with Omega 6 raw sunflower seeds to keep your womb engine humming.  See more suggestions below.

Top Vegan Food Sources of Omega-3 Oils:

Chia Seeds  2 tablespoons=4.9 grams

Flax Seeds 2 tablespoons= 3.5 grams

Walnuts 1/4 cup= 2.3 grams

Soybeans 1 cup= 1 gram

Winter Squash 1 cup= 0.3 grams

Raw Extra Virgin Olive Oil 1 ounce= .2 grams

What are omega essential fatty acids? Omega oils (3, 6 & 9) are polyunsaturated fatty acids considered essential because we must obtain them from our diet.  They play a vital role in the health of the membrane of every cell in our body and the fat helps protect us from a number of key health threats. However most Americans eat too many omega-6 fatty oils (in the form of refined canola, corn & soybean oil) and not enough omega-3 (found in salmon, kelp & flax). Consuming too many omega-6 refined oils and not enough omega-3 oils results in inflammation, the root cause of chronic diseases like cancer, diabetes, heart disease and arthritis.

What are the functions of Omega Fats?

• Energy production (vitality)
• Oxygen transfer
• Hemoglobin production (red blood cells)
• Membrane components
• Produce hormones (prostaglandins, exocrine and endocrine)
• Growth & healing enhancing
• Cell division
• Skin elasticity
• Anti-inflammatory
• Reduces platelet stickiness (too much causes clogging)
• Reduces blood pressure

Omega-3 fatty acids are commonly found in cold-water fish (sardines, anchovies, salmon, halibut and tuna), cod liver oil, kelp, flax seed meal, chia seeds, hemp, soybeans, collard greens and walnuts. There are three types of Omega-3 fatty acids that are important.

The body converts alpha-linoleic acid (ALA) into EPA and DHA. These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

Current research indicates that Americans are suffering from a widespread omega-3 fatty acids deficiency, including many pregnant women.  This deficiency is of particular concern because omega-3 fats are necessary for the complete development of the human brain during pregnancy and the first two years of life.  The Omega-3 fat is so essential to a child’s development that if a mother and infant are deficient in it, the child’s nervous system and immune system may never fully develop, and it can cause a lifetime of unexplained emotional, learning, and immune system disorders.

Omega-3 fats are anti-inflammatory; therefore deficiency symptoms mirror many chronic health conditions and autoimmune diseases, including celiac disease, diabetes, rheumatoid arthritis, IBD, lupus, and multiple sclerosis, heart disease, Hashimoto’s disease and cancer. Can an omega-3 deficiency increase your risk for autoimmune diseases? Possibly, since these healthy fats are protective against inflammation but too many American are omega-3 deficient.

Natural sources of omega-6 include many animal fats, heart healthy seeds and nuts: walnuts, almonds, sesames seeds, sunflower seeds, pumpkin seeds, peanuts and pecans. They are also abundant in unsaturated refined oils, including soybean, canola, safflower, cottonseeds, peanut and corn oil. Omega-6 fats play an important role in metabolic processes and there are 2 essential types of omega 6 oils:

1. Linolecic acid (LA): canola, corn, sunflower and cottonseed oils.

2. Gamma-linolenic acid (GLA): safflower, borage & hemp seed oil.

The body converts linoleic acid to GLA and arachidonic acid (AA).

Not all omega-6 fatty acids behave the same. Linoleic acid and arachidonic acid (AA) tend to be unhealthy because they promote inflammation. GLA, on the other hand, may actually reduce inflammation. Unfortunately, Americans eat too many refined vegetable oils containing linoleic acid (fried foods, corn chips, prepared salad dressings, baked goods, frozen processed foods and breakfast bars). Therefore, it is important to balance the ratio of omega 3 and omega 6 fats in your diet to control inflammation and cell membrane fluidity.

Why is the omega ratio of 6:3 so important? Too much inflammation disrupts metabolic processes and weakens the immune system. In addition, membrane fluidity affects the function of all enzymes, including those involved in nerve function, energy production, mineral absorption and utilization, and serotonin neurotransmitter levels (which affect mood).

What are the functions of Prostaglandins? When tissues are damaged, white blood cells flood to the site to try to minimize tissue destruction. Prostaglandins are produced as part of the inflammatory response to reduce pain and swelling. Prostaglandins are also involved in several other organs such as the gastrointestinal tract, kidneys, and hormone production in the pituitary gland.  Too many prostaglandins keep us in a perpetual state of chronic inflammation.

How Many Omegas to Eat Daily?

• Omega 6: 6 to 18 grams/day (1 tbsp)
• Omega 3: 3 to 9 grams/day (1-2 tsp)

Read labels- you will be amazed how many products contain omega-6 refined oils of canola, corn, soy and cottonseed. Remember, light, air and heat breakdown EFA’s and cause rancid oils, free radical chain reactions and hydrogenation, prematurely aging the body.

Top Vegan Food Sources of Omega-3 Oils:

Chia Seeds 2 tablespoons=4.9 grams

Flax Seeds 2 tablespoons= 3.5 grams

Walnuts 1/4 cup= 2.3 grams

Soybeans 1 cup= 1 gram

Winter Squash 1 cup= 0.3 grams

Raw Extra Virgin Olive Oil 1 ounce= .2 grams

One of nature’s richest sources of essential fatty acids is found in raw nuts and seeds. Hail Merry® granola is loaded with Omega 3 raw flax seeds & raw walnuts and is also properly balanced with Omega 6 raw sunflower seeds to keep your womb engine humming.

For the Omega-3 Fatty Acid content of Selected Foods go to this excellent resource from Tufts University.

For more information about current research go to American Heart Association Scientific Statement on Omega-3 Fatty Acids.

Chakras are centers of energy located in the midline of the body. There are 7 chakras and they reign over our psychological well being.  The 2^nd chakra is the Sacral chakra, located in the lower abdomen and the center of emotional, sensual, and sexual consciousness. When it is in balance you are able to express and feel your emotions. You feel happy and confident with whom you are.  When you are distant and unemotional your Sacral chakra is underactive. Very emotional and promiscuous people are said to have overactive Sacral chakras.

Breakfast is an important part of a balanced Sacral chakra. The 3 “R” Cleansing Juice recipe is an excellent example of a Sacral food- orange in color and abundant in water that reconnects you to the earth. The Self-Respecting Pear Smoothie below is a luxurious celebration of rhythmic energy and will inspire your senses to remove any blockages so your body can heal.  Respect yourself with this nutrient rich treat of 350 calories, 15 grams of fiber, healthy Omega-3 oils, and plenty of potassium, calcium, Vitamin C and other essential antioxidants. Enjoy it with a Miracle Tart to truly Feed Your body Royally.

Self-Respecting Sacral Chakra PEAR Smoothie

• 1 small organic pear, peeled, quartered with core removed
• 1 small banana (6 inches)
• 1 date, pitted
• ½ cup kefir or coconut milk
• 1 tablespoon chia seeds
• 2 pinches cardamom
• 4 fresh mint leaves
• ice

Blend all ingredients in a blender until smooth. Adjust cardamom and enjoy nourishing your creative center.