The Skinny On Omega-3 Fats, Living Healthy Is Being Happy
Know your Omega fats and how they will keep hou healthy.
Eat right and live healthy.
The Skinny On Omega-3 Fats
By this point, unless you just bought your television, computer, and newspaper subscription last week, you've probably already heard about omega-3 fatty acids. Nutritionists rave about them; cooks try to include them with every meal. Even food companies are getting in on the action (noticed any Omega-3 enriched products like eggs, oils, and dairy on your store shelves lately?).
One thing very few people know, however, is why omega-3 fats are good for you. Collectively our understanding of this wonder fat rarely goes beyond we need to eat more of it. This isn't the best course to take; you shouldn't load up on something in your diet until you know precisely why you're eating it. Did you know that omega-3 is a designation for several fatty acids, not just one? That, while it is incredibly good for you, it should be balanced by a healthy amount of omega-6? Read on to find out the skinny on this fat!
For starters, let's talk about the three major types of omega-3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). All three of these acids are polyunsaturated fats, and they are considered essential fatty acids meaning we need them to survive, and the body can't make em on its own. ALA breaks down into DHA and EPA during digestion, making the latter two essential nutrients. There's been a lot of hubbub about these fats in the last few years, and with good reason.
They've been demonstrably linked to improved circulation and a reduced risk of heart disease. They reduce inflammation and improve fluidity of cell walls, lowering bad cholesterol. Many of their effects seem related to the brain, as well. For instance, infants deprived of omega-3s while in the womb risk vision problems and nerve disorders; in another study, poor-performance children supplied with omega-3 and other essential nutrients for 15 weeks showed marked improvement in cognition and behavior.
All good things, right? Absolutely, but dont go out and load up on all those omega 3-enriched products we mentioned earlier. Since most are enriched with ALA, it's better to go directly to sources of EPA and DHA (which ALA breaks down into). Unless the packaging specifically says enriched with EPA/DHA, forgo those omega-3 eggs in favor of a DHA-rich filet of salmon. Or a cup of walnuts. Or some flaxseed, the list goes on, but these three are the greatest sources of omega-3 in our diet; a serving of flaxseed oil, for example, provides 140% of your daily value of omega-3 fat. A handful of walnuts will give you 90.8%. And a 4-oz. filet of broiled chinook salmon will get you 83.6 percent.
Don't gobble down salmon three meals a day, though; overconsumption of these fats can lead to increased bleeding, weakened immune responses, and heightened risk of stroke. In addition, don't forget to consume a certain amount of omega-6 fats you know, the kind found in beef, dairy, that kind of thing. Omega-6 and omega-3 work in balance to keep your body healthy, strong, and in disease-repellin shape; too little omega-6 can lead to scaly skin and weak muscles, among other creepy side effects.
Now that you know why you need omega-3, fill your bellies along with your brains by trying some of these great omega-3-filled recipes!
Salmon
Sauteed Salmon with Whiskey Sauce
Try a deliciously grown-up preparation for those salmon fillets.
Horseradish-Encrusted Salmon
This salmon dish can either be eaten as a main course with some sides or add on top of a leaf salad for a light lunch.
Wolfgang Puck’s Basil-Crusted Salmon with Tomato-Eggplant Fondue
This delicious salmon’s accompanying sauce is a perfect choice for summer. Being composed almost entirely of vegetables, with just a touch of olive oil, it’s incredibly light and healthful just the thing you want to eat at this time of year, when you’re thinking about getting back into your swimsuit!
Walnuts
Wolfgang Puck’s Winter Greens Salad with Mustard Vinaigrette, Toasted Walnuts, Orange & Warm Goat Cheese Croutons
Serve this up at a wintry weekend lunch or dinner, and there’s no chance your guests will gaze wistfully out the window. Their attention will be riveted right on the dining table, where it belongs.
Gorgonzola Walnut Ravioli with Sage Butter
You could use any pasta here, but the ravioli named in the title makes this dish positively decadent. I got this pasta at Trader Joes, my new favorite place to shop. I’m a latecomer to the TJ party and only recently discovered how fantastic and inexpensive they are.
Apple, Carrot, Cranberry and Walnut Muffins
The muffins with everything, tasty and healthy to eat.
Lemon Green Beans with Walnuts
Steamed green beans tossed with butter, lemon zest, lemon juice and toasted walnuts. This is excellent with asparagus also. Pecans can be substituted for walnuts.
Here's one for the single appliance, countertop cooking option.
In a rice cooker heat to Fahrenheit boiling to but not burning (switch on and off, once or twice during cooking, do not overheat).
FISH STEW WITH NATURAL INGREDIENTS
Spray or grease rice cooker pot before adding ingredients
Then add;
1 1/4 cup hong kong tea no cream and sugar
3-4 frozen fillet small or medium
1 onion peeled and halved
2 cups peeled quartered medium carrots
1/2 tsp salt
Veggies and liquid on bottom with fillets on top, don't burn. Slow cooker or pan on/medium until done. Drain and Use stock for what ever (pet gravy).
Optional
1/2 tsp sugar, shave of pico romano
Generous sprinkle oregano
And, if you're really hungry, throw in some cherry tomatoes fresh off of the vine about half way in the cooking. Serve over a dish of shredded cabbage or steamed rice
Garnish with lime slices and serve with ketchup, fresh bread and butter.
2- Servings (unless the rice is added).
Whatever. Tastes good.
The fillets we used were fine tilapia.
Any thin sliced meat or vegetable could be used. (eggplant, zucchini, etc.)
Do not overcook or all ingredients will be overpowered with the fish taste. Whatever you add after the fish should be room temperature and cooked. The liquid is drained and your recipe should not need to be heated again. (ex:beans or leftovers).
Healthy cooking, healthy living.
Enjoy.
#MemorialBlog #HealthyOmega #HealthyFood #HealthyLifestyle
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