The "Fatty" Omegas

"Everywhere in the world, you find good things."  ~ Jean Reno

I ran across an article which talked about the differences in the omega fatty acids.  I didn't realize that there are different types of omega fatty acids and the different roles each play. When people diet, they try to stay away from fats all together. However, fats are vital for healthy brain function, skin, and bone health. Many play a role in maintaining cell membranes as well as help fight chronic diseases such as diabetes, heart disease, and stroke. Research is also showing signs of helping alleviate symptoms of inflammatory bowel disease and arthritis. Fats never looked soooo good!!

Nonessential omega fatty acids are those which can be produced on our own. Essential omega fatty acids are those that have to be obtained through what we eat.

Omega 3 fatty acids
When we think of fatty acids, we all have some knowledge of the omega 3's. Many people take fish oil supplements because of the known health benefits from them. These fatty acids are essential ones and are found in fish, walnuts, canola oil, soybean oil, flax seeds, and chia seeds. These omegas give an anti-inflammatory benefit when eaten, and have been shown to help with mood, memory, and cardiovascular disease. When I make my smoothies, I typically would add 2 tablespoons of flax seed oil to make sure I get this essential fat.

Omega 6 fatty acids
These omegas are also essential fatty acids which can be found in sunflower seeds, corn oils, borage oils, and primrose.  Some other sources to obtain the omega 6 is from meats. These play an important role in brain, reproductive, and bone health. Research is even showing that it improves the symptoms from arthritis.

Omega 7 fatty acids
The new fatty acid on the block is the omega 7s. These are considered non-essential omegas. Good sources to obtain omega 7 fatty acids include macadamia nuts and cold water fish. Some benefits seen include those to the skin by boosting collagen and protecting against sun damage. In recent studies in Japan, these omegas were shown to help reduce inflammation, reduce insulin resistance, and moreover help with weight loss and maintenance. I'm definitely going to incorporate some macadamia nuts into my diet!

Omega 9 fatty acids
This fatty acid is also considered a non-essential monounsaturated fat. These fats have shown to help with cholesterol (specifically lowering LDL's) and heart disease. One would typically find this fat in olives, olive oil, avocados, pecans, and other nuts. I enjoy substituting in avocados for mayo. Check out my easy Avocado Spread recipe!

TJ

Do I Dare Venture?!

"Begin, be bold and venture to be wise."  ~ HORACE

So seriously, what's the deal with all of the healthy eating and healthy lifestyle stuff that is booming all over the internet and magazines? Why can't we just incorporate into our diets whatever our tastebuds desire such as that delicious, warm, and homemade macaroni and cheese with sour cream, layers of cheddar, and whole milk? This is what we call comfort food, and I'd prefer to be content and comfortable.

Last Spring,  I decided to change my eating habits and increase my cardio and my current exercise regimen. I have always been very active, athletically built, and just overall in great shape. Not to toot my own horn, but I was one of those people who you would hate to hear rant about toning up when they gained an extra 5 lbs of water weight. My physique was due to good genetics, being active during my NFL cheerleading career, and just taking pride in myself and my looks. Although I've always considered myself as a physically fit individual, I was dealing with something I'd describe as ugly and unpleasant on the inside of me...my health.

For years I had been dealing with metrorrhagia and had been on several types of oral contraceptives. It was just some mystery and the only response I would get was it was a common side effect of using birth control. During its onset, I would have to deal with pure inconvenience and embarrassment... But after all of those years, I had learned to live with metrorrhagia.

My OBGYN finally thought outside the box and ordered a glucose tolerance test to rule out polycystic ovarian syndrome (PCOS) because during a transvaginal sonogram she noticed that I had a few cysts on my ovaries. On top of this wonderful news, my glucose tolerance test came back to show that I had borderline insulin resistance!  I was completely devastated. How could someone like me be dealing with PCOS and insulin resistance? I didn't eat too crazy and my BMI was ideal. I, fortunately, was not diagnosed with PCOS, but I was a hop and a skip away from it!

With all of this valuable information regarding my health, this was all the motivation that I needed to change up what I was doing and get my health under control. I decided to cut back on my carbohydrate intake and replaced most of them with whole grains (oats, quinoa, brown rice, and whole wheat breads and pastas). I have always been a stress eater and would indulge in chips and cookies during late hours and at work. Being a registered nurse, this was one of the hardest things I had to do. Most know that it is hard to eat properly in such stressful environments.  I have never been a meat eater and had found it challenging to eat enough protein throughout the day. This still  a challenge and obstacle I am overcoming  but will share my current ideas and recipes. I would also love to hear some meatless recipes if you guys have them! I've also never been the type to eat fruit, but I sure do love my sauteed vegetables. To get the most out of my produce, I've turned to juicing and smoothie making which is my ultimate love because it is so beneficial to my health and tasty. One can really get lost in these recipes and get creative in the kitchen. Of course, organics are the only way to go when juicing because of all the possible side effects from pesticides including cancer, infertility, and skin irritation.

This blog is setup to help inspire others with recipes, ideas, and feedback. This world of ours is so broad and there is a ton of knowledge out there to help individuals like ourselves keep up with current information. This way we make informed decisions about our health! If this sounds like something that you would enjoy, please, please subscribe to this blog!

TJ