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Omega 3 Fatty Acid is starting to become the “it” word in the nutritional circles and for good reasons. Now that we are starting to pull out of the fat free diet crazed world, and even slowly forgetting the low carb “super diet” nonsense, people are starting to realize we need all three macronutrients in our diet. It is as simple as determining the best kinds of fats, proteins, and Carbohydrates to get.
I want to focus on fats; especially the wonder that is Omega 3’s. Let us begin by discussing what is being discovered about Omega 3’s and its health benefits. Then I will tell you how to incorporate it easily into your everyday nutrition. We will end with a couple quick recipes I use almost everyday
First off, in order to lose weight, have a normal functioning metabolism, and smooth running body, your body needs fat. In the 80’s and 90’s a fat free crazy swept the nation and turned overweight people into…well more overweight people. The reason was because everyone started making fat free products, but in order to make them edible and tasty they added a bunch of sugar. The fact is fat is not making us fat, it is a combination of eating the wrong foods and not getting enough exercise (but that is another article to come.) What should be the diet of the person to get proper nutrition for the body? The information made available at the label of best prebiotics will be beneficial for the person. The rankings and reviews of the products can be checked for the purchase of the products. With it, performing of the regular exercise will deliver the desired results.
Back to fats.
The key to eating the right fats is simply avoiding consuming more then 5% of fats from the saturated side. This includes your candies, cakes, and fried foods. Then incorporate eating more unsaturated fats. This is where Omega 3 comes in. Omega 3 are found most commonly in fish such as sardines, salmon, and tuna, and that is what is being advertised for the most part, but we want you to know it does not stop at fish. Alpha-Linolenic Acid or LNA turns into Omega 3 in the body and this is found in many staples of the vegetarian diet such as soybeans, tofu, walnuts, and flaxseed.
Now why bother with this you ask? How many people out there want to lose weight, have greater concentration (including a drug free option for ADD and ADHD), prevent heart attacks or lower blood pressure? I bet everyone who reads this would like to do one or all of these. While this is not a super pill that will allow you to drink beer, watch The Simpson’s all day and never worry about your diet again, it will have greater effect on your overall health, and that is something we all want.
Here are some quick ways to add Omega 3’s into your daily nutrition:
Eggs- if you eat eggs look for the ones fortified with Omega 3
Tofu- If not a fan of texture, buy the extra firm, lightly egg and flour and cook in a tablespoon of olive oil until golden brown, add brown rice, and some veggies and stir fry has a new look.
Soybeans or Edamane- these little pods are really good and they pack a whole lot of nutrition as well. Besides containing LNA which I covered turns into Omega 3 fatty acid in the body, they also contain a large portion of protein proving that yes you can get plenty of protein without murdering a defenseless animal. Cook them according to directions and only eat the pea like veggie inside. The pods are chewy and not really edible. Add them to salads, stir fry’s, or simply pop them in your mouth as a snack.
Flax Seed- Buy the ground up version (either cereal aisle or health food aisle). Add it to things like yogurt, cereal, smoothies, and pasta sauce. It adds a slight nutty flavor.
Flax Seed Oil/ Udo’s Oil- These are my two favorite choices because I make a great salad dressing out of them, which is tasty and healthy. Udo’s is a blend of Omega 3,6,9, which makes it almost a superfood. You can get it in most organic stores, but I get mine from a website called Bulk Nutrition. They have a great price that I have not seen rivaled yet. You can add this to smoothies, or make a salad dressing, just like you would with olive oil. Take 1 part oil to 2 parts acid. For example here is my Cider Dressing:
1 Tbs- Udo’s/Flax
2 Tbs- Cider Vinegar
3 shakes of Red Hot (Optional)
Pepper to Taste
Combine, and shake or whisk together, add to salad and enjoy. It will keep in the fridge as well but you will need to shake again before using.
Using the same amount of oil also try adding 2 Tbs of lemon juice, or balsamic vinegar. They are all good!!
Remember with the oils to always keep them in the fridge or they will go rancid and that will not be good eating.
I hoped I helped you find a gem in the nutritional world that might have gone undiscovered.