Fatty Fish for Omega-3s

What's all this talk of Omega-3s and where can you get yourself some? Omega-3 fatty acids are "good fats" found in fatty fish and some plant foods like walnuts and flaxseeds, canola oil and soybean oil. These fats have the advantage over saturated fats, as they may:

• help in weight management / weight loss

• benefit brain health -- by possibly protecting the memory and preventing Alzheimer's disease

• play a role in lowering blood pressure and triglycerides in the bloodstream -- thereby decreasing the risk for heart disease

What's all this talk of Omega-3s and where can you get yourself some? Omega-3 fatty acids are "good fats" found in fatty fish and some plant foods like walnuts and flaxseeds, canola oil and soybean oil. These fats have the advantage over saturated fats, as they may:

• help in weight management / weight loss

• benefit brain health -- by possibly protecting the memory and preventing Alzheimer's disease

• play a role in lowering blood pressure and triglycerides in the bloodstream -- thereby decreasing the risk for heart disease

Did You Know?: A healthy diet may be linked to lower Alzheimer's risk

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

Do One Thing: Step up Snacktime at the Office

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au

Introducing: “Did You Know?”

This series highlights information related to nutrition, exercise & health that you may not be aware of. So without further ado…

Did you know that the Alzheimer’s Association has stated that strong evidence points to a link between heart health and brain health? “Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel. If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need.” This is just another reason to eat healthfully, maintain a healthy weight, stop smoking & start exercising -- so get out there and walk, run, play…and choose the stairs over the elevator!

Alzheimer's Association website

This series highlights information related to nutrition, exercise & health that you may not be aware of. So without further ado…

Did you know that the Alzheimer’s Association has stated that strong evidence points to a link between heart health and brain health? “Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel. If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need.” This is just another reason to eat healthfully, maintain a healthy weight, stop smoking & start exercising -- so get out there and walk, run, play…and choose the stairs over the elevator!

Alzheimer's Association website