by dnshah | Aug 9, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Stress Management
The Scoop on Omega-3, -6, and -9
More conversations are occurring on the importance of “healthy fats”… what which fats are those? Omega-3, Omega-6, and Omega-9 are important fatty acids to balance for optimal impact to overall health. Let’s talk benefits and examples of each:
Alpha linolenic acid (ALA) is an essential omega-3 fat, linoleic acid (LA) is an essential omega-6 fat, and oleic and mead acids are omega-9 fats. “Essential” fats are those that cannot be produced in the human body, so they must be obtained through diet or supplements.1 So much importance has been placed on omega-3 and -6 fats because they are essential. However omega-9 production requires conversion enzymes that only synthesize when omega-3 and -6 intake is low.
So the balance of these fats is critical to realize the benefits of healthy fats. These benefits include:
- optimal daily functioning of bodily tissues.2
- anti-inflammatory (when omega-3 is higher than omega-6)
- visual and neurological development
- cardiovascular support
Omega-3 fatty acids are found in marine and plant sources: flaxseeds, chia, walnuts, and oily fish like salmon, herring, tuna, and sardines. 3 The dietary Reference Intake (DRI) for ALA is 1.1-1.6 g/day for adults. 1 The American Heart Association encourages two servings of seafood per week, which nets the weekly DRI for omega-3 consumption.
Omega-6 fatty acids are found in oils and nuts: safflower-, sunflower-, sesame-, soya-, and corn oils, and Brazil- and pine nuts.3 The DRI for LA is 11-17 g/day for adults.1 However because the standard American diet is typically high in omega-6 fatty acids, it is not a challenge to meet this. Recent theory stipulates lowering that DRI could be beneficial in overall balance of ALA and LA which can lead to better anti-inflammatory conditions systemically.
Omega-9 fatty acids are a family of monounsaturated fats found in vegetables and animal fats: avocados, cashews, almonds, olives, and pecans.4-5
It’s not easy to get the right amount of each unsaturated fatty acid, so call on the advice of your healthcare practitioner to realize the many health benefits that each fat provides.
References:
- Dietary References Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005).
- Essential Fatty Acids. Available at: http://www.pcrm.org/health/health-topics/essential-fatty-acids. Accessed July 5, 2018.
- Oregon State University. The Linus Pauling Institute: Micronutrient Information Center. Essential Fatty Acids. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids. Accessed July 5, 2018.
- Cooli J. Omega-9 Benefits: Are You Getting Enough? https://universityhealthnews.com/daily/nutrition/omega-9-benefits-are-you-getting-enough. Accessed July 10, 2018.
- Finucane O et al. Monounsaturated fatty acid–enriched high-fat diets impede adipose NLRP3 inflammasome–mediated IL-1β secretion and insulin resistance despite obesity. 2015;64(6):2116-2128.
by dnshah | Aug 9, 2018 | Diet and Weight Loss, Health and Wellness Tips, Obesity, Stress Management
Have you ever heard the expression, “Lose weight like your life depends on it…”? That mantra might be truer than we know for those with type 2 diabetes (T2D). Recently a clinical trial showed that nearly half of individuals with type 2 diabetes achieved remission to a non-diabetic state after a weight-loss intervention (within six years of diagnosis). Now a new study1 reveals that this successful response to weight loss is associated with the early and sustained improvement in the functioning of pancreatic beta cells.
Diabetes affects approximately 422 million people worldwide2. Approximately 90% of cases are type 2 diabetes, a condition in which the body does not produce enough or respond properly to insulin, which is produced by pancreatic beta cells. Insulin helps sugar (“glucose”) in the blood enter cells and be used for energy. Type 2 diabetes has long been considered a lifelong condition that worsens over time. This finding challenges this previous paradigm that beta-cell function is irreversibly lost in patients with T2D.
Currently this diagnosis carries a protocol of pharmacotherapy and lifestyle changes. But the data published August, 2018 could change this. According to one of the study authors, Roy Taylor – Newcastle University, “…Our data suggest that substantial weight loss at the time of diagnosis is appropriate to rescue the beta cells.” He said this knowledge of reversibility of T2D will provide a major focus for cell biologists to make specific advances.
The findings suggest that weight loss normalizes fat metabolism in T2D individuals, but there are time limits for the weight loss and weight maintenance. More studies are now underway, but there is now new hope to reversing T2D with a successful weight loss intervention. When a weight loss journey can make all the difference in your quality of life, make sure you hire support to increase your odds of success – contact a personal trainer, nutritionist, dietician, or nutritional therapist.
References
- Roy Taylor, Ahmad Al-Mrabeh, Sviatlana Zhyzhneuskaya, Carl Peters, Alison C. Barnes, Benjamin S. Aribisala, Kieren G. Hollingsworth, John C. Mathers, Naveed Sattar, Michael E.J. Lean. Remission of Human Type 2 Diabetes Requires Decrease in Liver and Pancreas Fat Content but Is Dependent upon Capacity for β Cell Recovery. Cell Metabolism, 2018; DOI: 1016/j.cmet.2018.07.003
- World Health Organization
by dnshah | Aug 9, 2018 | Recipes, Side Dish
Servings 6
Adapted From Nancy Anne Harbord
INGREDIENTS
• 1 small (15cm wide) pumpkin
• 4 large potatoes
• 10 oz. water
• 4-6 oz. heavy whipping cream
• 3 ½ oz. feta cheese
• 2 oz. grated parmesan
• 2 garlic cloves crushed
• 6 fresh sage leaves
• 10 scrapes whole nutmeg freshly grated
• salt and pepper to taste
• Pinch of thyme and oregano
METHOD
1. Preheat the oven to 445° F. Find a baking dish about 12 x 8 inches or similar. Cut the pumpkin in half and scrape out the seeds and fiber. Put this in a saucepan with the water, garlic and sage. Microwave the rest of the squash for 2 minutes – this will help you peel it – and remove the skin. Add this to the saucepan and bring to the boil – this technique creates a flavorful, beautifully orange stock from what would have ordinarily been thrown away. Reduce to a simmer and cook for about 20 minutes.
2. While the stock is simmering, slice the pumpkin on the mandolin and set aside. When the stock is ready, strain it into another container to remove the squash remnants and sage – press them in the strainer to extract maximum flavor – and return to the saucepan. Add the cream, nutmeg and salt and pepper. Taste the stock – it should be flavorful and fairly salty as it will need to season both the potatoes and pumpkin in while it bakes. Pour a little stock into the bottom of a baking dish to prevent the vegetables sticking.
3. Using the mandolin, cut the potatoes (doing this at the last minute stops them browning). Start layering the potatoes and pumpkin, alternating, keeping the vegetables overlapping but fairly loose so the liquid will be able to penetrate. When you have finished layering, pour over the rest of the liquid making sure there is still about ½ inch left at the top to allow for bubbling up. Cover with foil and put in the oven.
4. Cook for about 30 minutes, to bring a gentle boil in the dish, then turn the oven down to 350° F and cook gently until a knife poked through the vegetables reveals them to soft and thoroughly cooked – about two hours. Take it out of the oven, sprinkle with the cheeses, herbs and freshly ground black pepper. Return to the oven for about 10 minutes until cheeses are melted and toasty. Rest for about 10 minutes, then serve.
by dnshah | Aug 3, 2018 | Side Dish
Adapted from a recipe by Terri Gruss
Makes 24 pieces/ 8 servings
Dry ingredients
- 1 ½ cups brown rice flour, course
- 1/2 cup sorghum flour, course
- 1/2 cup tapioca flour, course
- 1 1/2 teaspoons sea salt
- 3/4 teaspoon xanthan gum
- 3/4 teaspoon guar gum
- 1 Tablespoon choice of Italian herbs
- 2 ¼ teaspoons (1 packet) dry active yeast
Wet ingredients
- 1 cup eggbeaters or 4 egg white substitute
- 1 ¼ cup warm water
- 3 Tomatoes, sliced thin rounds
- ¼ Onion, sliced thin hemispheres
- 3 Tablespoons olive oil
- 1 Tablespoon honey
- ½ Tablespoon dried rosemary
- 1/4 teaspoon coarse sea salt
Notes
Flours – Finely milled flour won’t work well. Mill or buy course flour. Bob’s Red Mill works.
Eggs – Ener-G egg substitute works also if trying to make this bread vegan.
Honey – Can use any other sweetener if trying to make this bread vegan.
Topping – Can vary. Try green & black olive or pear & mock cheese
Method
- Generously spray a canola oil spray on an 11×17 sized cookie sheet (or similar sized).
- Make a ferment starter by combining a portion of brown rice flour (1/2 cup), yeast, honey, and ½ cup of warm water. Mix well with a fork and place in a covered container into your cold oven with the light on. It should have risen some by the time you use it. If not repeat this step with different yeast.
- Combine all remaining dry ingredients and whisk thoroughly. Set aside.
- In a mixing bowl, add the egg whites and mix (stand mixer or electric hand mixer) until frothy and bubbly. Add 1 T of olive oil and mix on low a bit to blend evenly. Add the ferment starter and the dry ingredient mixture and the remaining ¾ cup of warm water. Initially beat on low to blend all ingredients, and then beat on high for approximately 4 minutes until smooth and thicker.
- Using a spatula, scrape the dough batter into the prepared pan. Dip the spatula in water and smooth out the top of the batter. Using damp fingers, poke dimples into the batter evenly. Cover and set in the oven with the light on for 2 hours. Keep the spatula handy.
- Remove the risen batter from the oven.
- Preheat the oven to 375° F / 190° C.
- Drizzle the remaining 2 T of Olive oil over the top of the bread dough batter.
- Using the spatula, carefully spread the oil without poking into the batter.
- Arrange rows of tomato and onion evenly on batter.
- Finally topping with rosemary and coarse salt.
- Place into preheated oven and bake for 35 minutes.
- Cool on a wire rack before cutting.
- Cut into 24 squares and put into a sealed container.
- Serve at room temperature or hot.
by dnshah | Aug 2, 2018 | Diet and Weight Loss, Health and Wellness Tips
We know that our agriculture, meats, and dairy industries are using GMO to continue to meet demands, and that this is here to stay… let’s face facts. Despite other countries clearly labelling GMO products, US legislation does not mandate GMO labelling…. yet! In our industries’ attempts to continually improve crop quality, quantity, and features, how many lines will be crossed?
I recall the experiment of inserting a gene of a fish into the DNA of tomato seeds in order to allow the crop to survive freezing temperatures and allow the fruit to have a longer shelf life. I couldn’t decipher if tomatoes were still vegetarian with part fish in them…. And this did create an uproar from many people which may have impacted the decision to go forth. Thank goodness this line was not crossed.
I recall “Round-up Ready” crops coming to market with altered DNA so that they can be sprayed with the Round-up pesticide without affecting their growth – only the nearby weeds. But these new crops -soy, corn, rapeseed(canola), alfalfa, cotton, and sorghum – carry within their DNA an anti-bacterial component which could lead to unintentional consequences to the eater. Are these crops labelled? No. Unfortunately this line was crossed… forever.
But now the line that is about to be crossed makes me shudder-not once but twice. There has been much publicity surrounding a vaccine for Alzheimer’s. To all that hold on the promise of hope here…. Be careful what you ask for. In August 2004, the Human Fertilisation and Embryology Authority (HFEA) approved the first license for cloning human embryos in the UK. A good portion of the CDC’s immunization schedule requires the use of these human fetus-originated vaccines. Beyond the obvious moral/religious/philosophical reasons to reject aborted fetal cell derived vaccines, there could also be real health concerns associated with introducing this type of biological material into our bodies. That’s the first shudder.
Next comes “Bio-Pharming” which is a way of inserting this biological material into our crops in order to create an edible vaccine. I have read more than 15 studies where this has been done (experimental basis only). The most concerning is the plan for the edible vaccine for Alzheimer’s disease being inserted into rice. This could be much cheaper than standard vaccines. But if the human population is EATING crops injected with human materials, isn’t this cannibalism? That’s the second shudder.
And by the way, do you think this crop will be labelled? I don’t. Another phenomenal line yet to be crossed – coming soon. And to think I thought transgenic tomatoes were controversial.
Additional Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1280366/
