Speaking Point: Intro: Omega-3 and omega-6 fatty acids are essential fats that your body can’t make on its own and can only get from the food you eat. So think about slipping some healthy fat into your diet.
Speaking Point: 1. How Much: It’s currently recommended that you consume 7-11 grams of omega-3 fatty acids each week. They’re crucial for brain function and there’s strong evidence they reduce your risk for heart disease. These fats are also great for your skin!
Speaking Point: 2. Sources: Cold water fish, like salmon and mackerel, are rich in omega-3's, but whole grains, nuts and seeds are also good sources. For example, one ounce (about 14 halves) of walnuts contains 2.6 grams of these fats compared to a 4-oz. portion of salmon that has 2.1 grams.
Speaking Point: 3. Healthy Ratios: For general disease-free health, you should be eating a balanced proportion of omega-6 to omega-3 fatty acids. That is, a ratio of 1:1 – and not more than 4:1. But according to The Center for Genetics, Nutrition and Health, Western diets typically consist of excessive amounts of omega-6's (by as much as 16 times too much) from eating foods heavy in refined vegetable oils like soybean, sunflower, safflower, cottonseed, and corn.
Speaking Point: 4. Balancing Out the Fats: Soybean, sunflower, safflower, cottonseed, and corn oils are used in most snacks, crackers, cookies, and sweets. To restore the ratio of the fatty acids in the diet, doctors usually advise cutting back on processed foods and “eating more fish”.
Speaking Point: 5. Other than Fish: Besides eating more fish, The Health Reporter's Omega Muffins will help balance out your diet with more omega-3's. They're not sugary ‘breakfast cupcakes’, but are moist and naturally sweet from the ripe bananas and touch of honey. Perfect for starting your day or when you’re hungry and on-the-go! For the recipe, go to...www.TheHealthReporter.tv.
Speaking Point: 6. "Grilled Artic Char with Cilantro Island Sauce": Try one of my most popular fish recipes. Just click on "BLOG" (on my profile) for details!