The Stupid Truth About What Fish Oil You Should Take

The Stupid Truth About What Fish Oil You Should Take

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? There’s a lot of choices. Omega 3 and Omega 6 need to be in a 2:1 ratio for prime health.

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

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.

Sources of Omega 3 Fats:

Cold water fish, tuna, cod liver, halibut, herring, mackerel, trout, salmon, sardines.

Sources of Omega 6 fats:

Sunflower seeds, seed oils, corn, pumpkin seeds, sesame seeds, nuts, meat, dairy products.

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.

 

Omega 3 An Important Supplement

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.

To me though the bottom line is keeping your ratio of Omega 3 and Omega 6 balanced.

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. Yes you need Omega 6 too though in a proper ratio to Omega 3.

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

Did You Know There Are Nine Different Types Of Magnesium

Did You Know There Are Nine Different Types Of Magnesium

Different Types Of MagnesiumSupplements are confusing. Which one do you need and how much now to add to the confusion you have to think about which ‘form’ is right for you. I hope to take a boring topic and make it useful and fun. Did you know there are Nine different types of Magnesium and they’re not all great for you but you need this supplement!

You might say I eat nuts and beans so I don’t need to take a pill. Maybe you eat brown rice, salads, or whole wheat bread too but are you absorbing this co-factor that regulates so many things! Okay so you’re thinking like what Deb?

Why We Need Magnesium

“Magnesium is a co-factor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.  Taking one of the different types of magnesium is required for energy production, oxidative phosphorylation, and glycolysis.[1]

I guess it’s pretty important. I take it and knowing which kind was best for me took some time so I hope this article helps you. If you’re still lost then come see me as a patient or become a health coaching client by Skype or phone. Both are affordable!

different types of magnesium

Consiptation

The Quick And Dirty List Of Nine Different Types Of Magnesium

  1. Magnesium Amino Acid Chelate – the mineral form combined with an amino acid. It’s not your best bet.
  2. Magnesium Oxide – This is not your right one either. You’ve likely seen this on the shelf it’s magnesia.
  3. Magnesium Citrate – now we’re getting somewhere. This is the salt of citric acid and it works great for constipation and to prevent kidney stones. Still there may be better ones out there for you.
  4. Magnesium Orotate this is the best because our bodies can absorb it. All plants and animals use this to create RNA and DNA so it’s important for us humans. It provides us with energy and all the others things we want from this cofactor. It’s hard to find a good quality but I do have it available for my patient.
  5. Magnesium Lactate is great for digestive issues but should be avoided if you have kidney disease or kidney related problems. It’s the mineral by the way.
  6. Magnesium Glycinate, Malate & Taurates another three types are the most available. They each act differently and you should check with your alternative practitioner to know which is right for you.

 

MagnSpinachesium And Calcium Working Together

There’s a ton of research for decades now recommending that we take calcium and magnesium together. More recently the ratio has changed. Because we do get some calcium from our diet and rarely get magnesium it’s important that you use a 1 to 1 ratio. Unfortunately, it’s hard to find a supplement made properly.

For a top-notch blend, I recommend a super blend of various types of this vitamin that is inexpensive for the best absorption. My other favorite source of this co-factor contains organic spinach and also available through our office for patients and online health coaching clients. To learn how to become a office patient or virtual client, contact our office. Both these are by professional-medical recommendation and we are happy to assist you with enrolling as a virtual client.

 

 

[1] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Amazing Brussels Sprouts Salad

Amazing Brussels Sprouts Salad

Right now you’re saying Brussels Sprouts Salad really?  What if you can find a way to have this super healthy recipe for this vegetable and love eating it?  Let’s first talk about reasons why you want to think about this recipe and give it a try. Cruciferous vegetables offer better choices for DNA protection and are foods that provide protection again cancer.Brussels Sprouts Salad

Brussels Sprouts Salad And Protection Against Cancer

Brussels sprouts come packed with special cholesterol-lowering benefits when you steam them for cooking. I like cooking them for a better flavor too. This is one food that is a healthy recipe whether it’s cooked or not!

Sprouts have a particular fiber-related component that does a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Their unique binding process makes it easier for bile acids to be expelled, and the outcome is a lowering of your cholesterol levels.

Brussels health benefits in the area of DNA protection in recent research showed they improve the stability of DNA inside of our white blood cells. These blood cells are what protect us from disease even cancer. Certain compounds in Brussels sprouts to block the activity of cancerous enzymes that occur in the body.

Cruciferous vegetables contain high amounts of glucosinolate. This is what gives mustard greens, Brussels sprouts, turnip greens, cabbage, kale, cauliflower, or broccoli their slightly bitter taste it gives you the best protection against cancer.

Let’s talk about your thyroid function. A current study, suggests that eating this vegetable can improve the function of this gland which can affect your energy, weight, and overall emotional health. Some cultures such as Germany eat a more cruciferous vegetable than American diets, and they have lower issues with Thyroid function and cancer.

Still not convinced?  What if I can offer you an Amazing Brussels Sprouts Salad Recipe?

Amazing Brussels Sprouts Salad Recipe

I’m not a fan of Brussels Sprouts Salad so the idea of eating much of them isn’t appealing to me and many others. For me, I wanted a healthy recipe that has anti-cancer benefits. I’ve learned its all in the preparation and dressing!  You can create a salad that others will ask for the recipe. It’s pretty simple, and this recipe is large enough to take to a BBQ or other summer party.healthy recipes

Because Brussels Sprouts Salad is great at other times of the year, keep this recipe handy all year long.

  • 5 cups shaved Brussels sprouts washed and raw. You can do this with a handheld cheese shaver. Or you can steam them for 6-8 minutes to release the flavor and contrast with the apples.
  • 1 apple (thinly sliced) I have tried tart apples and sweet apples depending on the time of the year. My favorite our crisp ones to offset the steamed sprouts.
  • 1/4 cup thinly sliced green onion
  • 1/2 cup chopped pecans.
  • 3/4 cup pumpkin seeds or pomegranate seeds to add color.
  • Other add in’s can be avocado bites, sliced grapes or try different nuts and seeds to your liking.

Dressing Ingredients:

  • 1/4 cup olive oil. Some clients have tried flavor infused olive oil, our favorite is Mango!
  • Juice of 1 lemon
  • 1 Tablespoon Dijon mustard
  • 1 Tablespoon honey or maple syrup

Directions:

  1. Decide to steam then shred or just shave the sprouts. If cooking place enough water in a pot that your steamer screen sits above the water. Bring to a boil with a lid on the pot. Reduce heat, add fresh sprouts [removed outer layer of loose leave, wash and dry] to pot. Steam for 6-8 minutes. Cool before shredding/shaving by placing in the refrigerator and cut when cold.

In a hurry, skip the steaming and shave the sprouts into a large bowl once cleaned. Add sliced apples, nuts and seeds.

Dressing:Protection Against Cancer

  1. Whisk together dressing ingredients and set aside.2. Decide to steam then shred or just shave the sprouts. If cooking place enough water in a pot that your steamer screen sits above the water. Bring to a boil with a lid on the pot. Reduce heat, add fresh sprout [removed outer layer of loose leave, wash and dry] to pot. Steam for 6-8 minutes. Cool before shredding/shaving by placing in the refrigerator and cut when cold.In a hurry, skip the steaming and shave the sprouts into a large bowl once cleaned.3. Thinly slice apple (leave the peel on) and combine all salad ingredients together in a large bowl.

4. Drizzle dressing over salad, and toss until everything is well mixed.

5. Serve immediately or store in the refrigerator for up to two days.

 

 

All images copyrights Dreamstime 2016

Healthier Creamy Chicken Marsala Recipe

Healthier Creamy Chicken Marsala Recipe

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 tradition Marsala recipe. “Marsala” is a type of wine often thought to be strong, dark wine drank with sweet dishes. It is used in sauces or desserts.  This recipe is perfect for four.

Creamy Chicken Marsala

Creamy Chicken Marsala recipe

Recipe Ingredients

  • 1 garlic clove minced
  • ½ cup if finely diced white or yellow onion
  • 5 cups of sliced mushroom our pick is White buttons. For an intense flavor, you can select creminis which are actually immature Portobello
  • 4 organic skinless, boneless chicken breasts. Thinly slice the breasts in half or you can pound them with a meat tenderizer.
  • Salt and pepper to your taste
  • 3 TBP of olive oil. If you have an Evo store near We enjoy the Garlic or Italian infused oil.
  • ½ cup of Marsala wine
  • ½ cup of low -fat chicken broth
  • 1 cup of half and half milk
  • 1 Tsp of ground mustard
  • Fresh chopped Parsley

Recipe Preparation

  • Warm ½ the oil in a large skillet carefully.
  • Place the chicken breasts gently into the skillet lightly sprinkling with salt and pepper.
  • Cook until lightly brown on both sides turning as needed to cook throughout. Remove the Chicken to your serving platter or tray.
  • In the same skillet gently warm the rest of the olive oil. Add onion, mushrooms, and garlic for 2-3 minutes until the onions and mushroom are slightly translucent.
  • Add the Marsala wine bringing to a light boil. This will remove the alcohol and leave the flavor.
  • Add in chicken broth, half and half milk, and mustard spice. Bring to a slow simmer and allow the sauce to thicken. This takes about 8-10 minutes.
  • Add the chicken breasts to heat another 2-3 minutes
  • Remove meat to a serving dish, pour the sauce over and sprinkle with parsley. Serve!

Variation For Chicken Tarragon Recipe

Chicken Taffagon

There are many ways to prepare a Creamy Chicken Marsala. Because the original calls for heavy cream, this is a lighter version. A variation of this dish is named Creamy Chicken Tarragon.

Just use a white wine and add to the recipe ½ to 1 TBP of crushed Tarragon. If you want to make Chicken Tarragon a much lighter version remove the half and half and increase the broth a ¼ cup. The sauce will be thin and can be thickened. Add ¼ tsp of arrowroot mixed with the cold wine or broth.

We’d love to hear your alternatives and ideas on this famous recipe. Don’t be shy please share your Creamy Chicken Marsala recipe below.

 

Interested in living healthy? Find out more by calling our offce. Call today!

720-515-4602

 

 

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