Some days are just not warm enough to grill and too nice to turn on the oven. That’s a day our home choices to make Creamy Chicken Marsala. This is one of my favorite ways to fix chicken which can often be dry and tasteless. We’ve lightened it up a bit from the...
Non-Fried Parmesan Chicken Melts In Your Mouth Who doesn’t want to eat healthy today? Cooking something healthy doesn’t have to be tasteless. We want something that melts in our mouths. We want flavors that that burst in our mouths and make us savor ever bite. Healthy...
Figuring out vitamins for clients is one of the hardest things I do. The whole “what fish oil should you take” is a prime example. So many patients come in taking a bunch of junk.
Are you taking a bunch of junk?
What Fish Oil You Should Take?
I don’t want to add to the confusion. That’s how this happens, after all, no one wants to waste money on fish oil that is not good for them. So, the question is how to tell what is worth your health and your money?
Taking a very boring subject – once again – and making it worth reading is my goal. Let’s talk about what fish oil you should take.
There are three catchy names. ALA or omega-3 alpha-linolenic acid, long-chain omega-3 fats eicosapentaenoic acid (EPA), and docosahexaenoic acid omega-3 (DHA).
Okay I know you have better things to do so here is the bottom line on the ‘latest’ research. I say latest because I’ll likely have to update you in a few years with new studies. Knowing what fish oil should you take comes down to knowing more about all omega’s not only fish oil supplements.
Less than a decade ago studies were saying you had to eat more fish especially Salmon to get enough Omega 3. This was because they were comparing a ratio you need between Omega 3 and Omega 6.
The Question Of How Much Omega-3 To Eat Depends In Large Part On How Much Omega 6 We Eat
First, you may ask, “Deb what is an Omega 6? Well, the easy answer is animal products. But it’s also walnuts! Nuts contain omega 6. For many, it’s the cause of inflammation in their body because they eat too much.
Also, it’s because there are several types of Omegas. Is your head spinning yet? Many patients tell me theirs are until we handle this a simple way. You want more Omega 3’s than 6.
Here’s a quick cheat list of foods. This will guide you in knowing more about what fish oil should you take.
If you’re me, you can’t have certain seafood due to allergies. Some fish doesn’t give you enough fish oil to make it worth it. This is why I totally believe in supplements. But not all supplements are created equal.
There’s Such A Thing As Long-Chain and Short-Chain Omega-3-Fats
Short-chain omega-3 alpha-linolenic acid or ALA is found in plant foods such as flax, hemp and pumpkin seeds, and walnuts. Guess what, less than 5% of ALA gets converted to the useful stuff you need.
A common misconception, especially amongst vegetarians and vegans, is that our need for EPA and DHA can be met by consuming flax oil and other plant sources of ALA. But the conversion numbers above clearly indicate that this isn’t the case. Again, it comes down to either eating a ton of fish, especially Salmon or taking the right supplements.
How Often Can You Eat Fish and It Be A Good Thing?
You don’t need to eat fish daily. It’s a matter of a few things. First, variety is important. Second, Asians and other people who live in fishing villages don’t eat fish all the time. They have seaweed or other plants too. Third, you’d need to eat about 11 oz. of Salmon for instance daily. Finally, contamination is a big problem.
How to decide what fish oil should you take is not hard. It shouldn’t be from a grocery store or a local vitamin store. The quality is going to be low grade. If it’s the least bit not fresh and from a proper source you’ve wasted a lot of money. Professional Omega oils are not costlier.
You’ll want an Omega 3 oil not made from nuts or flax [ALA]. You are just wasting your money on flax oil or Chia oil. It’s better to eat these because ALA converts to EPA and DHA at a very low rate as mentioned above.
My choice is fish oil providing the natural triglyceride form. It’s full of EPA and DHA. This form is more efficiently digested and is 70% more absorbable than the ethyl ester form. Okay, another confusing topic and you thought you could just pick up fish oil at the bulk warehouse where you’ll find the less effective product.
Depending on your Cardiometabolic testing [we can do that for you], we can determine if you need omega 6,7, and 9 too. Most of my patients discover they need all omegas. What fish oil should you take is the natural triglyceride form of Omega 3 along with the other Omega’s your diet needs.
The only way to know the right dose often is about double the label. It’s based on your diet and your Cardiometabolic testing. You’ll need two different fish oil supplements. The Omega 3 and then the blend of all the others. The bottom line is we work with clients throughout the USA. Discover your right Omega’s by reaching out to our office today.
Resources and Imageshttps://www.ncbi.nlm.nih.gov/pubmed/24632108 https://www.ncbi.nlm.nih.gov/pubmed/15205217 http://www.ncbi.nlm.nih.gov/pubmed/24844257 http://onlinelibrary.wiley.com/doi/10.1016/S0014-5793(04)00246-7/pdf https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/Images from Pablo, Unsplash, Bigstock
Let’s talk about pain. The kind that stops you right where you are because it’s a migraine. I had it. I hated it. It ruled my life. When I was a teen, it ruined dates. Later it made it impossible to be a good employee. Migraine relief can seem impossible but I have a solution
Constant Head Pain
The good news is I had to find something that stopped my constant head pain and that I controlled career-wise. I became an acupuncturist and Functional Medicine provider. Lucky me!
Really! Because my migraines went away. Not just mine but
many of my patients. No, I’m not a
miracle worker. I believe when you have a definite
goal like enjoying life and getting rid of your head pain you really focus and
manifest your desire.
Let The Universe Help Your Migraines
I just know that for me the Universe sent me beautiful patients to help and learn from. Each
had a unique migraine pattern. Each got better. Most no longer have migraines
like myself. I call it, The Migraine
No, it wasn’t
acupuncture or herbs. It was many things. Remember the Universe? I’m not about
to suggest to you ‘God’ did it.
I’m telling you that when you use something called Focused Intention along with natural
medicine you get terrific results – that
last. In the book, The Tools, the
authors swear that their tools only work if you connect to what they call,
Yep, that’s what I am telling you. It’s why people will come
to me who’ve tried acupuncture for migraines and never got results. Some have
done herbs, supplements, and exercise, changed their diets and the headaches persist.
Mine did too.
In fact the first few months in practice I ‘absorbed’ every a
migraine my patients I had. That was
It trained me though that I was connected to something
greater than myself and that while I have the ‘tools’ [acupuncture, functional
medicine, herbs, therapies, etc.], it
takes two. The patient and I working to connect through their pain. Sounds a
little weird I know.
Let me make it
simple. If you have migraines, you’ll
need to get in tune with your body and the pain. My job is to tune in too. The Migraine
Cure is unique to you and involves you understanding
your body. This is easy, and we do it
together. That’s what is the special sauce we do with painless acupuncture in
Nothing sucks more than feeling bloated and gassy. It’s that crappy feeling when you can’t go. So, ask yourself are you constipated? I’m going to help you get going on knowing what to do to get going safely.
What Is Constipation?
Doctors and practitioners like myself call this gastric distress too. The whole colon or your intestines are blocked. In their opening statement, the 2018 Expert Consensus Document created by the International Working Group for Disorders of Gastrointestinal Motility and Function they said, “Disturbances of gastric, intestinal and colonic motor and sensory functions affect a large portion of the population worldwide.”
That’s a mouth-full. They’re saying most people are constipated. I’d told you that just based on over 25 years of being a licensed health provider! The key issue is the lack of frequency of bowel movements. Hey, many people are searching for constipation pain relief, and they want it quick.
Most people do not go poop often enough. If you think you’re one, don’t be embarrassed! Most people have the same problem.
Weight Gain and More
It leads to weight gain, feeling bloating, being tired, and can cause lack of focus. How? Waste or stool is toxic to you if it hangs around. Think of the lovely smell that you don’t want to hang around once you go. That’s inside you until you do! Doing a cleanse of your colon and help you clean out the toxins and get you going again.
The National Institutes of Health or NIH, reports that people who have fewer than three bowel movements a week have an issue with motility or movement of their bowels.
A big factor today is drugs that people take.
Are You Constipated?
Here’s a list of medicines that can make you constipated.
Antacids containing aluminum and calcium
Bile acid sequestrants
Calcium channel blockers
What To Take For Constipation
Of course, most medical doctors recommend increasing your fiber and water intake. Many will suggest a constipation medicine with side-effects and long-term health problems. For many, this isn’t a fix at all. Maybe you just won’t eat more fiber because you live, breath and consume fiber all day. I have help for you that is natural.
What to take for constipation can be a natural solution. A 2017 Study published in Frontiers in Cellular and Infection Microbiology showed that probiotics significantly increase how much you go poop. [It’s okay to use that word, honest]
Also, all-natural fiber in supplement form can support more regular bowel movements. Things like SunFiber which comes from the guar bean, Psyllium husk, Senna, and pectin and all come in small capsules. Check out our bundle below of Pure Encapsulations designed for a healthy bowel.
My favorite is magnesium. The 2007 study published in European Journal of Clinical Nutrition, if you’re low in magnesium, you’re likely constipated. In doing micro-nutrient lab workups on in-office patients, I find 50% of the patients are indeed suffering from low magnesium. When working with virtual [phone] coaching clients we can use their whole symptoms picture to see if magnesium is a fit.
When asking yourself, are you constipated, remember you should have one to three bowel movements daily. What goes in needs to come out.
This is the Healthy Colon Bundle I recommend when I health coach or see a clients in the office. Are you constipated? Then give us a call and let’s see if this is the right treatment for you.
Dimidi E, Christodoulides S, Fragkos KC, et al. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. 2014;100(4):1075-1084.
Huang R, Hu J. Positive effect of probiotics on constipation in children: a systematic review and meta-analysis of six randomized controlled trials. Front Cell Infect Microbiol. 2017;April
Kapoor MP, Sugita M, Okubo T, Fukuzawa Y. Impact of partially hydrolyzed guar bum (PHGG) on constipation prevention: a systemic review and meta-analysis. Journal of Functional Foods. 2017;33:52-66.
Keller J, Bassotti G, Clarke J, et al. Expert consensus document: advances in the diagnosis and classification of gastric and intestinal motility disorders. Nature Review Gastroenterology & Hepatology. 2018;15:291-308.
Murakami K, Sasaki S, Okubo H, et al. Association between dietary fiber, water and magenisum intake and functional constipation among young Japanese women. Eur