Omega Fatty Acids, or EFAs, are considered ‘good fats’ and are an essential part of a healthy diet. Whilst most people tend to think that all fats are unhealthy, Omega Fatty Acids have a variety of health benefits including helping the body process cholesterol and degenerating arteries of cholesterol, assisting the adrenal and thyroid glands, and regulating blood pressure therefore becoming quite essential!

There are different varieties of Omega Fatty Acid, most notably Omega-3, Omega-6 and Omega-9 (carbon chains of 3). The final variety may be naturally produced by the body, however the first two Omega Fatty Acids cannot and therefore must be consumed either through Omega Fatty acid rich foods or via food supplements.

Omega-3, also known as Linolenic Acid or ALA, is perhaps the most well known of the EFAs and both Fish oil and flax seed are sources. Oily fish such as herring, salmon, sardines and anchovies contain high levels of Omega-3, with tuna also being a source but containing relatively lower quantities. Although fish is a source of Omega-3 Fatty Acids, they obtain them from algae in their diet, rather than producing the EFA themselves, and this later passes on to us via movements in the food chain.

Flax seed, also known as Linseed, is also a source of Omega-3 and is the other main source of Omega-3. Butternuts and Walnuts are also sources of Omega-3, but the percentage quantity of the EFA is far lower in these.

Regular consumption of Omega-3 is necessary for a healthy diet, and which source is most beneficial to your health is a question that deserves some coverage. Fish oil may be considered superior because it is an animal product, and because it is a direct source of EPA and DHA.

Flax seed may be a superior source of Omega-3 due to the fact that with oily fish there are health risks posed by the potential presence of heavy metals and fat-soluble pollutants such as dioxin. However, it should be remembered that many manufacturers have processes in place to both monitor and remove these contaminants. Flax seed is also considered by some to be superior because it is fiber rich, and also not a direct fat. Flax seed, or linseed, contains high levels of ALA which is one of the two Omega Fatty Acids the body needs, and the body can create all other Omega Fatty Acids that are needed once it has this ALA source. However, in doing so, relatively more flax seed must be consumed.

Another issue that people concerned with having a good source of EFAs in their diet may ask is whether they should obtain the Omega-3 source directly from the food or via food supplements. Although food supplements do offer the benefit that there is a regulated amount of the Fatty Acid, and therefore you can be ensured of how much of your RDA you are having, there have in recent years been many health scares related to food supplements and in particular with Omega-3 fatty acids. As an example, in 2006 the FSA in the UK was forced to temporarily withdraw a brand of Omega Fatty Acids supplement because of high levels of the toxic contaminant PCB. Although cost can be a contributory factor, it is almost always more beneficial to get your Omega Fatty Acids directly from the food source, not only because it is a more pleasant way or because there are less health risks but because in doing so you receive the other beneficial nutrients.
No suprise on my advise here. I believe you should know you are short on something before you start supplementing, making food choices superior. Omegas happen to be something needed weekly. If you eath fish 1-2 times a week (friday night sushi?) you probably get enough of your Omegas. Flax seed is a favorite of mine. I add to everything as it tastes good and adds fiber to your meals! Feel free to get more info on this, there are vast amounts of theories about ailments that come and go from lack of Omegas including fatigue!

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Have you seen the commercials on TV or seen on the web about these Full Bars? You eat this bar and Drink 8oz of water 30 minutes before you eat and you will eat less food and lose weight. Are you kidding me? This is the biggest joke since the pet rock!

The logic has truth to it. By eating 3oz or so of natural food and a large glass of water and wait some time before you eat, you will eat less. Not only have you given your body a chance to take in a semi-filling meal, but you could also work to speed up metabolism. This isn’t really anything new, but some guy is now advertising a way to do it. I was thrilled at first, then I went to the web site. The bars are all natural, but really not full of much! There is soy protein added for protein, not a lot of fiber, a small anount of a few vitamins, and they are being sold for like $3 a peice! Are you serious?

The theory here does work, and I would advise people to try it but forget blowin $3 on that guys lame bar. Instead take a look a Clif Bar
http://www.clifbar.com/food/products_clif_bar/
When you are taking in less food you still need the same amount of Vitamins, Minerals, and everything else. Just from looking at the Clif Bar you can see all of the good stuff they have in there.

I even have a better idea. Why don’t you try this tactic with a peice of bread that is very high in Fiber. Find the loaf of bread with the most amount of Fiber and some vitamins and such, eat a slice 30 minutes before you eat and see how you do.

Asian culture has been doing similar things in their daily diet for years. For example, the Japanese traditionally have Miso Soup and some type of salad like Sea Weed salad about 10-15 minutes before the meal comes out. In this case you are taking in some Fiber, warm liquid to warm the digestion, minerals in the soup and allows you to not start eating on a totally empty stomach.

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Let’s talk about home dieting. An easy and efficient way to help with weight loss and living healthy is to buy the right food. The good news here is that in many cases you can just modify the items you buy rather than buying something completely different. Some of this information may not be completely new to you, but I hope to get some awareness out there.

Fiber- This is the key to dieting and let me tell you why.
Fiber content is mostly indigestible fully in the body because we don’t contain the enzymes to do so. What Fiber does is compact our food and moisture and clear out our intestines on the way down. The regularity that Fiber gives to the bowel movement has many benefits. First, I would like to define regular- I mean have a bowel movement AT LEAST 1 time daily. What doctors consider normal is the national average, that’s why blood pressure normality seems to raise every couple years. So if you were told that going every 3 days is okay, its not. Regular bowel movements keep your intestinal muscles healthy, toxins out of your body; regulate proper water weight, and nutrition absorption (all of these can also help with your complexion).

Secondly Fiber just so happens to be in foods that are all good for you! Fiber is found in Whole Wheat, Brown Rice, Seeds, Whole Grains, etc… When you are eating ‘Whole’ foods you get the benefit of the Fiber and many B-Vitamins (energy), protein, and iron.

Fiber and ‘whole’ foods are denser. You just can’t simply eat as much as you would. This helps you on your goal of losing weight as one of the things you need to do is learn portion control. Fiber is a great snack before meals as well. A slice of whole wheat bread in your system some time before meals will greatly reduce your appetite. The whole wheat portion is a natural part of food. It is processed off of the grain when you it is purchased in a non-whole wheat fashion. When you take in the whole grain your body must use more energy (work off calories) to break off this ‘capsule’ of the wheat.

Lets recap-

Healthy intake

Less appetite

Bowel regulation

Here’s a secret of diet pills- help regulate appetite, regulate bowels, and make you lose water weight. Sound familiar?

Now I would like to talk about what I think as the greatest of all fiber foods- Flax Seed. Flax Seed, like many other seeds, are an excellent source of oils along with protein and iron and such. The oils of nuts and seeds are quite healthy and Flax Seed is not only no exception but the king of all oils. Flax Seed is high in Omega 3 fatty acids; an essential fatty acid that our body cannot produce on its own it must be outsourced. Flax Seed has a high content of fiber and it’s a ‘moist laxative’. Flax seed needs to be ground up prior to use for full effect, but I like to buy it pre ground from say Uncle Bob’s. What is the usage you say? It can be used at every meal if you wanted to, but specifically- Sprinkle on your cereal, cook in with hot cereal, goes great on peanut butter sandwiches, add to soups, add to crock pot meals, add to chili, wok it in to meals early when you are sautéing just to name a few. Flax Seed has a very subtle taste and usually won’t be tasted. Its taste is sorta nutty when you can taste it so it’s especially great with anything that would have peanut butter or where that taste would compliment the dish.

Here’s a little sample shopping list to give you some ideas:

Flax Seed

Multi Grain Hot Cereal

Whole Wheat Bread (Double fiber or Whole Grain)

Whole Grain Pastas

Whole Wheat crackers

Fiber One Cereal

Whole Wheat Waffles (Eggo’s Cinnamon Whole Grain Waffles are great!)

Brown Rice

Buy Wheat Flower and use instead of White

There are many whole wheat pasta sides available

Eat the fruit, not the fruit juice

Buy fresh vegetables

Have side salads at as many meals as possible (easy and light dressings!!)

When you’re out getting a salad load up on the green vegetables

Whole Wheat tortilla chips

And much more!

Keep an open mind about it and look for a whole wheat alternative to what you normally buy.

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