Tag: omega 3

Fats: The Good, the Bad, and the Ugly

April 18th, 2016 by Neal Barnard, MD, FACC

soybeansThe latest news – which is creating a buzz on Capitol Hill, stealing headlines, and dividing our country into multiple camps – isn’t the 2016 presidential election: it’s the war against fat. How low should we go? Which kind is best? And what are the long-term outcomes of adopting a low-fat, moderate, or high-fat approach?

The mystery surrounding fat, which comes in three forms – trans, saturated, and unsaturated – is out: eat a whole-food, plant-based diet to fast-track your health, attack arterial plaque, and slash the risk of both heart disease and an early death. Continue reading “Fats: The Good, the Bad, and the Ugly”

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The Benefits of Flaxseed

September 14th, 2015 by Paula Gallagher

flaxThe health benefits of flaxseed are many. It is a great source of essential fatty acids, especially for vegetarians. The oil derived from the actual seed has a rich concentration of the omega-3 fatty acid, alpha-linolenic acid. Flaxseed is also a fantastic source of lignans and fiber.

Most Westernized diets contain too many omega-6 fats and too few omega-3 fats, but omega-3s benefit our health in a variety of ways. Ideally our dietary ratio of omega-6 to omega-3 should be 4:1 however, with the abundance of vegetable oils, margarines, and processed and convenience foods available, our fatty acid ratio is probably closer to an unhealthy 30:1. Flax provides us with a rich source of omega-3, aiding in rebalancing this ratio and therefore helping in the prevention of cardiovascular disease and certain types of cancer, as well as in beautifying us through improved skin, hair, and nails. Continue reading “The Benefits of Flaxseed”

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3 Reasons to Try Chia Seeds

August 3rd, 2015 by Paula Gallagher

chiaOnce known for a catchy tune and a popular commercial product, chia is making a comeback… but as a superfood. Chia seeds come from a flowering plant in the mint family called Salvia hispanica and is native to central and southern Mexico and Guatemala. Chia seeds were considered a staple food of the Aztec cultures, who would say that one small serving was all a man needed to run for a day. Chia is an excellent source of omega-3 fatty acids, protein, antioxidants, and both soluble and insoluble fiber. Here are three other reasons to try this nutty-flavored seed.

1. Balance sugar levels: Studies have shown chia to be of benefit in controlling type 2 diabetes. As a high source of fiber, it helps regulate blood sugar and insulin release by slowing digestion and therefore preventing the sugar “spikes” that are common after meals. Continue reading “3 Reasons to Try Chia Seeds”

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Breakfast Tomorrow: Overnight Oatmeal

March 11th, 2015 by Paula Gallagher

overnight-oatmealVersions of this recipe have been popping up all over social media. I finally decided to give it a try and I am so glad I did. Overnight oatmeal is ideal for those who have no time for breakfast. Prepared in the evening, all you have to do is take it out of the fridge and eat it. You can even take it with you if you have made in a to-go container.

Nutritionally, this is a powerhouse. Heart healthy oats offer tons of fiber, chia seeds are chock full of antioxidants, protein and omega 3s, plus vitamins and minerals galore, depending on what toppings you choose.

The great thing about this easy breakfast is that it is so versatile! Here is the recipe I tried for the first time. I can’t wait to try different variations. This particular recipe made enough for about 4 servings. Continue reading “Breakfast Tomorrow: Overnight Oatmeal”

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5 Tips for a Healthy Heart

February 18th, 2015 by Paula Gallagher

heartFebruary is American Heart Month and according to the American Heart Association, about 2,150 Americans die each day from these diseases. That is one every 40 seconds. Cardiovascular diseases claim more lives than all forms of cancer combined.

Scary, right? But here is the good news. Since heart disease is usually a result of lifestyle choices you make every day, you can begin to make new choices, starting today, that will significantly decrease your risk of developing or dying from a cardiovascular condition, no matter where your heart’s health stands right now.

Here are five tips for a healthier heart:

1. Watch and know your weight. In a world of increasingly less activity, thanks to computers and smart phones leading to more sedentary lifestyles, as well as consuming more food,  we are at our fattest ever. Your weight relative to your height is an important indicator of your cardiovascular disease risk. While you don’t need to weigh yourself everyday, knowing what you should weigh is a good baseline.  Get to know your BMI, as well. Body Mass Index (BMI) is a number calculated from a person’s weight and height. Anything over 30 is considered obese. Continue reading “5 Tips for a Healthy Heart”

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  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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