I have a confession – I think I’m in love with salad. Aside from smoothies, I would have to say that a hearty salad is my favorite way to nourish. Falling for an inanimate objects such as lettuce, dressing and all the other accouterments that make up a salad could be viewed as worrisome for many, I know…alas, it seems that this week in particular, I am indeed in love with salad.

There are so many ways to prepare and serve salad. In my opinion, I believe one could never tire of them. I have a friend who owns a restaurant that offers a vast array of salad, and tasting all their offerings has inspired me. Not to mention salad is just so good for you – not the Kraft Caesar dressing kind of salad, though, as those happen to be worse than a Big Mac.

So, why the salad kick?

Salads pack a nutritional punch in so many ways, as they are chock-full of fiber and other nutrients. And, when garnished just right, salads are so much more than just rabbit food.

A salad is like a smoothie that is chewed rather than sipped, and in my kitchen, many of my salads mirror the same ingredients as my smoothies. Just as a smoothie can be supercharged with hemp seeds, nuts and fruit, salads can, too.

Carrots are the Toyota of vegetables. Beyond healthy and cheap as dirt, they can be grated and combined with sprouts, cilantro, snap peas, hemp seeds and various Asian flavors, which is sure to make your body feel joyous from the inside out.

In addition to being delicious, the salad recipe I’ve got for you below has the high honor or being easy to prepare, as this requires not one minute of cooking. I used my food processor to grate the carrots, because I was feeling particularly lazy.

For some reason, I feel a false sense of nobility doing things by hand, sure, as if to assert my chef prowess to myself; but I cannot deny the ease and convenience of man-made machines. you may be like me in that regard, and if so, know that a food processer works great for preparing these ingredients.

Carrot Salad

• 7 medium sized carrots, grated
• 1 cup sprouts
• ½ cup sugar snap peas, cut into strips
• ¼ cup hemp seeds
• *½ cup of cilantro
• ¼ cup sesame oil
• ¼ cup canola oil
• ¼ cup dark soy sauce
• ¼ cup rice vinegar
• 1 tbsp sambal olek (chili paste)

In a bowl, combine the carrots, sprouts and peas. In another bowl, wiz the remaining ingredients with a hand blender to make the dressing. Add the dressing to the vegetables and mix.

I recommend mixing by hand, as this makes for more even distribution. Garnish with hemp seeds and enjoy!

Confession time: I love musicals. I grew up in the theater, and I adore everything about it. When NBC introduced their hit new show “Smash”, I couldn’t have been more excited.

Uma Thurman has been a guest star in the last couple episodes as the celebrity Rebecca who is taking over the lead role in the shows musical. And Uma’s celebrity character has a huge demand – for SMOOTHIES!

Have you ever noticed how many celebrities love smoothies? Have you noticed how fabulous celebrities look? Is there a connection? YES – I believe so, anyway.

In fact, there is even a 1,200 calorie a day juicing/smoothie diet plan that celebrities like Gwen Stefani are fans of. If smoothies work to keep celebrities looking stellar, then it could work for you too!

Can I have my kale, coconut water, flaxseed smoothie please?!

These are the key ingredients in Uma Thurman’s characters smoothie! So what are they, and why do they work?

Kale: A super green powerhouse food that is quickly taking over in popularity. At only 35 calories a serving, it’s loaded with nutrients including, vitamin K (1,020%), vitamin A (180%), and vitamin C (200%). This leafy veggie also contains 40% of your daily required magnesium and 15% of your daily calcium and vitamin B6.

Kale is also a good source of minerals like copper, iron, potassium, manganese, and phosphorus. Plus, it has 5g of fiber in a single serving – which we all know keeps you feeling fuller longer and helps clean out your gut!

With all the nutrients, phytonurients, Carotenoids and flavonoids (antioxidants) Kale is a cancer fighting machine, which also lowers your cholesterol and promotes normal blood clotting, antioxidant activity, and bone health. It’s also great for your eyes thanks to lutein and zeaxanthin compounds.

Coconut Water: Naturally low in calories and fat-free, this electrolyte packed beverage will quickly hydrate your body! Coconut water is the liquid found inside young coconuts before they mature. It contains almost twice as much potassium as a banana.

Potassium helps regulate blood pressure, which in turn helps to prevent related issues like stroke, heart attack and hangovers! Coconut water also has a small amount of calcium, magnesium and phosphorus, and is low in sodium.

Flaxseed: By simply sprinkling this little seed into your food, you are helping to reduce your risk of heart disease, cancer, stroke, and diabetes. Rich in Omega-3’s, Fiber and Lignans (they can contain up to 800x as much lignans vs. other veggies! Wow!) flaxseeds also helps out with inflammation and hot flashes!

Make your own version of Uma Thurman’s Smoothie today!

Using the three primary ingredients above as the foundation, you can add different fruits to create your own adaptation of the SMASH smoothie!

• 1 cup frozen mixed berries
• 1 cup kale
• 1/2 banana
• 1 cup coconut water
• 1 tsp flaxseed

Tear kale leaves off of stems and tear into small shapes. Put coconut water in the blender followed by all the other ingredients. Blend until smooth and enjoy!

My body is the type that happens to look better when I omit carbs. When I walk by a loaf of bread, I gain a pound.

You can always tell when I’m having a “no carb” day though because I’m on edge! I might physically look better, but on the inside I’m a crabby, lightheaded, jittery mess!

This sent me on the hunt for the proper balance of carbohydrates that will keep me slim, yet functioning happily.

But first, I had to understand…

What are carbohydrates and how do they work?

Carbohydrates are a type of macronutrient that we consume in a variety of different products.

There are three different types of carbs; Fiber (the good stuff that keeps feeling fuller and takes longer to digest), Starch (my booty is not a fan of this kind) and Sugar.

Now, there are three main types of sugar, too: Fructose – from fruit; Sucrose – a.k.a. table sugar (my booty isn’t a fan here, either!); and lactose – from milk.

Often times carbs occur naturally, like in our grains, milk, nuts, seeds, legumes, veggies and fruit. Other carbohydrates are added to our food and beverages in the forms of starch and sugar by food manufactures.

Our bodies use carbohydrates as its main energy source. When we digest high amounts of carbs, our bodies turn most of it into glucose (sugar). Our bloodstream transports the glucose throughout our bodies.

When our body detects a rise in our blood sugar (glucose) levels, then our pancreas starts to produce the hormone insulin to help moderate the glucose level. The insulin absorbs the glucose and transports it out of our blood stream. The glucose is then either used as energy or is stored, either as fat or as glycogen in your muscles.

It’s important to note that our bodies can only store half a day’s worth of glucose.

What are “net carbs” and what is a “glycemic index”?

The Food and Drug Administration does not regulate these two terms, so there’s no proper definition for them. But here is what most diet plans and doctors mean when they refer to them.

Carbohydrates that are not absorbed into our blood stream are fiber and sugar alcohol (Splenda is an example of a sugar alcohol). When figuring out products “net carbs” you would subtract the fiber and sugar alcohol from the total carb amount. This remaining number is your “net carb”, giving you an idea of the number of carbs that would increase your blood sugar level.

The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. A GI value of 55 and below is low, 56 to 69 is medium and 70 and above is high. The health benefits of a low GI diet include weight loss, maintaining weight, prevention of cardiovascular disease and prevention of type 2 diabetes.

Most (but not all) naturally occurring carbs are on the low glycemic index side. Higher GI produce you might consider avoiding while dieting include: potatoes, parsinps, pumpkin, watermelons, and dates.

Any questions or anything to add, class? Share with us in the comments below!

Blending is a daily affair in our household. It’s a quick and easy way for me to trick my family into eating their fruits and veggies. We’ve discovered some super delicious smoothies that I can even pass off to my kiddos as dessert. Once I realized they had a taste for my creations, it was time to boost up the nutritional content.

Bring on the add-ins!

While certain add-ins like vitamins can take away from the flavor of your smoothie, there are many other ingredients that are ah-mazing!

So, here it is: my top 5 favorite smoothie add-ins!

Flaxseed

Ground flaxseed adds healthy fat (Omega-3!!!) and fiber to your smoothie! Flaxseeds also contain Lignan, which is a huge help in the fight against cancer. There is also some evidence that flaxseeds may help reduce your risk of diabetes, stroke and heart disease.

Wheat Germ

Wheat Germ is one of the best sources of folic acid. For those of us who suffer from anemia, or are pregnant, folic acid is a must!  Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant. And hurray for another source of fiber!

Cocoa Powder

Researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants than a cup of green tea. Cocoa also contains magnesium, which is key for battling diabetes and high blood pressure. It’s also been used for centuries to help breast milk production, and increase  libido!

Tofu (soft or silken)

Tofu adds a rich, creamy texture to your smoothies and a ton of protein! It’s great for lowering your lousy (LDL) cholesterol, and it can even help alleviate symptoms of menopause. Tofu also contains isoflavones, which prevents premature aging! What I love most about tofu though is that it’s flavorless, so it takes on the essence of whatever you’re mixing it with.

Protein Powders

The three main versions of protein are whey, hemp, and soy. They are sold in plain and flavored powered versions and can be mixed in with any smoothie. Whey protein is milk based and is my personal favorite. According to Dr. Mike Moreno, a dietician, it’s the best protein out there. Whey protein is loaded with amino acids and thanks to its high levels of leucine, it promotes fat loss, all while keeping your muscle lean.

Simply sprinkle the powders into your favorite smoothies, or try one of these recipes!

Flax Tofu Mango Peach Smoothie 

• 2 servings of silken or soft tofu
• 1/2 cup rice milk
• 1/2 cup soymilk
• 1/2 cup frozen mango
• 1/2 cup frozen peaches
• 1 teaspoon flaxseed

Add liquids to blender, followed by the tofu, frozen fruits and flaxseed. Blend and enjoy!

Wheat Germ Smoothie (from Dr. Oz!) 

• 6 oz Greek yogurt
• 1 cup almond milk
• 1/4 cup almonds
• 1 cup blueberries
• 4 strawberries
• 1/4 banana
• 1 tbsp wheat germ
•  A few ice cubes

Add Greek yogurt, almonds, almond milk and ice to blender and blend to desired consistency.

Add berries, banana and wheat germ and re-blend until smoothie is completely mixed.

Rippling muscles are great and all, but let’s not forget about what’s holding your body together underneath all those abs—your skeleton. If you have a broken toe or a fractured wrist, or if you’re just feeling a little weak and wobbly, whip up this incredible, bone-strengthening “milk” invented by superhuman vegan, nutritionist, personal trainer, and health maven Gabrielle Brick.

Ingredients:

• 1/4 cup Goji berries
• 1 cup sesame seeds
• 8 cups nettle, horsetail, and oatstraw tea
• 1 tsp vanilla extract
• Agave to taste

Instructions:

1. Make the nettle-horsetail-oatstraw tea (don’t worry, we’ll explain all about these herbs later). Keep in mind that the herbs are full of minerals that can be lost in steam, so immerse them in a pot of cool water and bring the mixture to a very slow simmer, keeping the pot covered in order to keep the steam inside. Once the tea is simmering, turn off the water and let the mixture seep and cool.
2. Strain out the herbs.
3. Blend the tea, the goji berries, and the sesame seeds together until the mixture is milky-looking and smooth.
4. Strain again.
5. Blend in the vanilla extract and the agave. Taste and add more agave or vanilla as needed.
6. Store in the fridge. Drink within the next few days.
7. Bonus: drink your elixir with a side of MSM (Methylsulfonylmethane) in pill or powder form (if powder, mix it right in to the “milk”).  MSM is anti-inflammatory and beneficial for joints.

Nettle, horsetail, and oatstraw are all herbs high in silica (search for them online—you can snag huge bags of these herbs pretty cheaply). Silica adds compounds to strengthen hair, nails, and skin, and it also encourages calcium absorption to keep our bones dense and strong. The herbs are also good sources of trace minerals.

Sesame seeds—though you might not guess this based on their humble top-of-the-bagel status—are absolutely packed with minerals. Copper, manganese, zinc, calcium, and iron, oh my!

Goji berries, a now-legendary superfood, are also high in silica, antioxidants, and trace minerals that help to build up your bones like zinc, copper, calcium, selenium, phosphorus, and iron.

Have a cup or so of this “milk” every day! Your bones will love you even more than they already do.

Photo attribute: blyssfulhealth.blogspot.com

We all know that we can stock up on our beloved omega-3 fatty acids by chowing down on salmon and walnuts, but if you’re looking to amp up the omegas in your diet (or if the thought of salmon tar-tar makes you queasy), try some of these more surprising sources.

Omega-3s reduce the risk of heart disease and stroke, give benefits to the skin, boost the immune system, and control inflammation (which in turn helps out our joints, bloodstream, and tissues). And most of us don’t get enough.

The Other Fish: Sardines

Yes, sardines are oily. Yes, they come tightly packed in a can. Yes, you probably thought they were gross as a kid. But you’re all grown up now, so give them a try—they’re not as fishy as you think.

One 3.25-ounce can of sardines contains over half of your daily recommended omega-3s. And when drained and layered between two slices of good bread with mayonnaise, chopped cornichons, avocado slices, curly frisée lettuce, a sliced hardboiled egg, with a little salt and pepper, you’ll be loving your omega-packed lunch.

The Tex-Mex Gem: Avocados

Did you just put a sliced avocado on that sardine sandwich? We thought so. Turns out, the bright green “alligator pear” is another rich source of omega-3 fatty acids, in the form of alpha-linolenic acid, which rings in at about 160 milligrams per cup. If you’ve also got salt, a lime, and a fork, you’re about 45 seconds away from a delicious bowl of fresh guacamole.

The Saucy Seeds: Flax and Chia

Flax seeds are absolutely bursting with omega-3s; according to the World’s Healthiest Foods, two tablespoons of the seeds contain almost 200% of your daily requirement. You can also get the omegas in a more concentrated form from flax oil, though you’ll be missing out on flax’s fiber.

Chia has even more omega-3s packed into its tiny little seeds (about 5 grams per ounce). The seeds turn gelatinous when soaked, and can be used for all sorts of vegan deserts as an egg supplement.

Both seeds are nutty and delicious, and tossing a few spoonfuls onto your morning smoothie (or drizzling flaxseed oil into your juice—you won’t even taste it!) is an incredibly easy way to get more fatty acids into your diet.

The Unexpected Spice: Cloves

Yes, cloves. You probably only pull them out around Christmastime, when you’re filling your kitchen with dense, spicy cookies, but believe it or not, cloves are a very good source of omega-3 fatty acids.

Two teaspoons of ground cloves hold about 7.5% of your daily requirement, according to the World’s Healthiest Foods report. Juicing apples? Add a few teaspoons of ground cloves to your juice for a spicy, cider-inspired drink to warm you up when it’s cold out. Add ground cloves to soups and curries, or sprinkle it (along with raisins and—omega alert!—walnuts) onto your morning oatmeal.

Photo attribute: ifood.tv

Pomegranate Lore

Native to Persia, pomegranates are thought to be one of the oldest known fruits.

In Rome, the pomegranate was called the Punic apple. The botanical name is punicum granatu, which has its root in punic. That was the name of the city of Carthage, the namesake of this tasty treat. The other half of the work comes from granatum which means “many seeds”.

The pomegranate has traveled far and wide. The fruit was brought to China in 100 BC. Then, it was the Moors who imported the pomegranate to Spain in 800 AD. Granada, a city in Spain, was named for the pomegranate. The fruit is so popular there it eventually became the cities emblem.

In Britain, the inaugural planting of the pomegranate was performed by King Henry VIII. In the 18^th century, the French named a weapon, a hand-tossed explosive, after the pomegranate, calling it a grenade. It came to America by way of the Spanish conquistadors.

The pomegranate has been revered through time. It is considered a royal fruit, used throughout history in coats of arms, fabric patterns, and praised in literature and art.

The skin has a high tannin content and was, in ancient Rome, used to tan leather.

Nutritional Benefits of Pomegranate

Pomegranates are revered with good reason. Our forbears knew of the power of the pomegranate and its positive effect on the body.

The beauty of the pomegranate is in both its unlikely external appearance and the surprising inner nest of deep red seeds, known as arils, resting within a white membrane. The membrane is bitter to the taste and typically not eaten. The arils contain the juice of the pomegranate and one seed. The arils can be eaten seed and all.

With a tart flavor and an underlying sweetness, the pomegranate offers the best of both tastes, with the promise of possibility held within its seeds. Nutritionally, pomegranates are as full of promise as its legendary status in history.

There are only 72 calories in a ½ cup of arils, while 1 cup of juice contains only 139 calories.

That same cup of juice contains 40% of the recommended daily value of Vitamin C. Combined with the presence of Vitamin A and potassium, the pomegranate is a fantastic source of all kinds of nutritional good.

• Antioxidants: They are, of course, necessary to keep our entire system healthy. In comparison, pomegranate juice has 3x more antioxidant fighting power ounce for ounce than red wine. That makes pomegranate juice an excellent alcohol substitute.

• Blood Thinning: Pomegrantes have been shown to work at thinning the blood and reducing plaque in arteries. In addition, it promotes the HDL cholesterol cholesterol while lowering LDL cholesterol, a positive correlation with cardiovascular health.

• Lowering Blood Pressure: Studies have shown that imbibing a mere 1 ounce  of pomegranate juice daily can lower systolic blood pressure up to 20%.

• Cancer Fighter: Due to its high level of antioxidants, pomegranate juice is a great addition to your diet to fight against breast and skin cancer. New research also shows pomegranate helps inhibit the growth of cancer cells in the prostate, too.

• Arthritis Attacker: A study indicates that pomegranate juice inhibits an enzyme that damages cartilage. For those suffering arthritis and join pain, the addition of pomegranate juice in your diet might just ease some of your woes.

• Flu Fighter: Drink pomegranate juice when you think you’re coming down with the flu (or when you know you’ve already got it!) Pomegranates are rich in punicalagin, a polyphenol that inhibits the flue virus. (from Phytomedicine, July 2009 issue)

Preparation and Storage of Pomegranate

Peel the pomegranate if you have the enduring and Godly patience. Otherwise, slice off the top and cut it into wedges. Fill a bowl with cold water and remove the seeds. The seeds will sink to the bottom and any membrane will float. Compost the membrane and juice or eat the seeds!

Pomegranate seeds will store in the fridge for 3-5 days in a air-tight container.

Pomegranate Passion Smoothie

• 2 oz. freshly squeezed pomegranate juice
• 6 oz. non-fat yogurt or nut milk (depending on the consistency you wish your smoothie to be)
• 1 cup fresh strawberries
• Handful of ice

Put everything in the blender, give it a whirl, and enjoy!

Sources:

• http://habee.hubpages.com/hub/Super-Food-How-and-Why-to-Consume-Pomegranate
• http://www.livestrong.com/article/66461-nutritional-information-pomegranates/
• http://homecooking.about.com/od/fruit/a/pomejuice.htm
• http://www.healthdiaries.com/eatthis/11-health-benefits-of-pomegranate-juice.html

The holidays have arrived, and honestly, I couldn’t be happier! This is the time of year for cheer, but it’s also the time of year when our liver – the organ tasked with detoxifying our entire body – gets kicked into overdrive.

Eggnog, toddys, chocolates, and indulgent meals all force the liver to work harder to process everything going in, under the conditions of very little sleep and too much stress no less.

This contributes to a feeling of sluggishness which is characterized as the Christmas blah’s. But this is the time of cheer after all – so do yourself a favor, and help bring back the cheer to your liver with these purifying strategies!

Morning Glory

Starting every morning in December with a simple tonic of hot water and fresh squeezed lemon juice helps deliver antioxidants, such as vitamin C, to our livers, which help boost its ability to work properly.

Power Packed Protein

By boosting a smoothie with the addition of nuts or chia seeds, you’re supplementing the liver with amino acids that are crucial for it to be able to remove toxins immediately. Aiming for high-quality protein, about 60 g per day is important, so stay away from saturated animal fats, as they will only serve to stress the liver more.

Fiber Is Your Friend

Getting a steady supply of cruciferous vegetables, like Brussels sprouts, broccoli and dark leafy greens, and eliminating wheat and swapping it for healthier alternatives like millet or brown rice, helps to reduce allergic reactions, thereby allowing the liver to work more effectively. Having a steady supply of fiber keeps the gut strong, and the gut is the core of immunity in the body.

Taking in enough fiber through smoothies ensures regular bowel movements, which remove toxins collected in the liver.

B Vitamins

Nuts, like almonds and pecans, and legumes like lentils, are brimming with B vitamins. Finish off smoothies, brown rice and cereal with a tablespoon of wheat germ to boost B vitamin and fiber intake. Thiamine, an essential B vitamin, may also improve the body’s ability to withstand holiday induced stress, which takes a toll on the system.

Extreme Green

A daily green juice or smoothie will help detoxify the liver and supercharge your system with antioxidants that repair cell damage. Vegetables like kale and Swiss chard turn the liver on, so it can begin flushing toxins out of the body.

The holidays are one of the best times of the year; full of parties, togetherness and a carefree approach to health. But, it doesn’t have to be that way. Stave off holiday sluggishness by boosting your liver function with these easy to adapt holiday health tips!

The Winter Melon is also known as the ash gourd, white gourd, white pumpkin, wax gourd, petha, safed kaddu, boodida gummadikaya, and pooshnikaij. Whew. The various names seem to indicate that the Winter Melon is a vegetable (and it is often thought to be one, because it is usually prepared as one), but it is actually a fruit.

It’s been revered and cultivated since ancient times throughout China, India, Malaysia, and Papua New Guinea. It is also used as a versatile Ayurvedic cure.

This gourd is sacred in India where it is offered to the gods in various religious rites. The winter melon also carries with it the heavy burden of being able to ward off evil spirits and the evil eye. It is often hung outside of newly constructed homes and buildings.

Nutritional Benefits of the Winter Melon

Weight Loss: The winter melon is approximately 96% water. This fruit is a dieter’s dream food; it’s high in taste, and low on daily caloric intake. The winter melon improves metabolism while clearing the body of toxins by reducing water retention and promoting urination.

This fruit juice offers essential nutrients such as calcium, iron, potassium, phosphorus, zinc, magnesium, copper, Vitamins C and B6, riboflavin, and thiamine.

Ayurvedic Treatments: Ayurveda is a wholistic system of medicine derived from India. The winter melon is used as a general restorative tonic. More specifically, it’s used to treat nervousness and mental illness.

Stomach Soother: The winter melon is an alkaline food. It’s cooling on the stomach and digestive tract. It serves as a neutralizer for dyspepsia, peptic ulcers, and hyperacidity. This fruits seeds are used to expel intestinal worms.

Urinary Tract Health: Due to its water and potassium content and its alkaline nature, the winter melon is great at keeping the urinary tract flowing smoothly.

Hair Health: Winter melon juice can reduce dandruff and also reduce hair loss. Apply it directly to your scalp. Winter melon juice moisturizes and adds a healthy shine to your hair.

Respiratory Health: With a Vitamin C content of 40% your daily value and a solid presence of zinc, the winter melon is a great cure for the common cold. It also assists in the ease of asthma, influenza, bronchitis, and sinusitis.

Selection and Storage of the Winter Mellon

The winter melon is available in the United States, but more predominant in Indian and Asian specialty markets.

This fruit naturally has a long shelf-life due to the chalky wax that covers its skin. The wax prevents micro-organism attack and can effectively preserve the melon for almost a year, as long as the melon remains uncut.

Choose a mature fruit (full size is 1-2 meters or 3-5 feet!), with a solid feel and a blemish free rind. In some markets, the melon is precut.  Choose those with firm flesh. Store pre-cut and cut pieces in the refrigerator. A cut melon will keep fresh for about 3-4 days.

Winter Melon and Apple Juice

• 1 to 1.5 cups winter melon, peeled and chopped
• 1 medium to large apple (any variety) - Click here for the health benefits of apples.
• 1-2 teaspoons raw honey, stevia, or agave nectar

Juice the fruits together and then add sweetener to taste.

Sources:

• http://www.eherbalremedies.com/ash-gourd-or-winter-melon-health-benefits/
• http://www.vegrecipes4u.com/health-benefits-of-ash-gourd-winter-melon.html
• http://stay-healthy-and-energetic.blogspot.com/2011/01/winter-melon.htm
• http://www.slurrpy.com/knowyourfood/ingredients-facts-and-benefits/benefits-of-ash-gourd-winter-melon/

Let’s learn more about Omega 3 fatty acids, why they’re important, and how you can get them if you’re not into eating fish.

Taken from Wikipedia:

N−3 fatty acids (popularly referred to as ω−3 fatty acids or omega-3 fatty acids) are essential unsaturated fatty acids with a double bond (C=C) starting after the third carbon atom from the end of the carbon chain.

Uhhh…yeah. That didn’t help me the first time I read it either, so I’ve taken the liberty to translate all of that for us:

Fatty acids are essential to human development and growth from an early age. In adults, they help reduce or regulate our heart rate, blood pressure, and immune system. Omega 3’s are the most nutritionally dense fatty acid, and it’s easiest to get. Fatty acids, therefore, are good.

Ah, that’s better! There have been all kinds of elaborate studies conducted since the discovery of the fatty acid chains in the 1930’s by beaker-toting scientists and biologists in lab coats with full, glorious white mustaches and wild, Einstein-esque hair.

Experts have long acknowledged the benefits of fatty acids, and Omega 3’s in particular, to have a dramatic impact on the body’s ability to produce and store energy, move oxygen more efficiently through the bloodstream, and aid in the transportation of important vitamins and nutrients like triglycerides.

For a more comprehensive list of things omega 3’s are good at doing, check out this article BodyBuilding.com.

Sources (and alternatives) for getting your Omega 3’s

Eating just about any family of fish and other seafood is the most common, most reliable, and quickest way to get your omega 3 intake, but it’s not the only way. For vegetarians, those who are allergic, or those like my brother who simply can’t stand the sight or smell of seafood, you’ve got a lot of options!

Vegetarians

Seeds – flaxseed, flaxseed oil, chia seeds, and even hemp seeds pack the omega 3’s in little packages. Best of all, they can be found in just about any grocery store or market you regularly visit. For some awesome ideas on what to do with hemp seeds, check out this article.

Nuts – Just about any nut you can eat is a great source of omega 3′s. But walnuts in particular are made up of about 6% ALA, the measurement of how much fatty acid a food contains.

Herbs – If you can get your hands on Perilla, a herb more commonly available in Asia that’s closely related to fennel, you’ll be putting tons of omega 3’s in your body. That’s because it’s ALA content is made up of 60% of fatty acids.

Leafy greens – although the dietary amount of omega 3’s is less in leafy greens than many other alternatives, they make the list thanks to the combination of their fatty acids and all the other vitamins, minerals, and healthy benefits leafy greens give us.

Supplements – supplements derived from sources like algae can be a great way to deliver your daily intake of omega 3’s. Most supplements are made using extractions from many different types of veggie and plant oils like those found in krill, corn, sunflower, and soy beans.

Note – if you haven’t read about this recently, it’s worth it to be aware: the media has been in upheaval since the October edition of the Journal of the American Media Association featured a study that suggested omega 3 supplements have been doing more harm than good on many users, especially for older women. Read the latest findings on Omega 3 supplement dangers here.

Other animal sources of omega 3’s

Omega 3 occurs naturally in all kinds of meat, from beef to chicken to lamb. Farm-raised cattle that feed naturally on grass have been shown to contain the most concentration of omega 3’s. Eggs are also a great source for this essential fatty acid.

Whatever your preferences, omega 3’s should be an important part of your everyday diet. Thankfully, it’s not too hard to find!