Getting Your Omega-3’s and a Recipe

There’s been so much buzz in the media about the importance of getting more omega-3 fatty acids into our diet. Omega-3’s act like anti-inflammatories and anti-coagulants, keeping arteries smooth and helping to naturally regulate blood pressure. “Studies have shown that people who change their oils, primarily to omega-3 oils and also olive oils, have lower blood pressure, ” according to Dr. William Sears, in his book, Prime Time Health.  Omega-3’s also build healthy brain cells, lower the risks of certain cancers, elevate mood and improve learning, attention and vision.

It turns out that our American diet is very rich in omega-6’s due to added soy and corn in many of the processed foods consumed. Omega-6 and omega-3 utilize the same enzymes within the body to metabolize the oils into nutrients. Omega-6 will hog up these enzymes if there is too much Omega-6, thus leaving none for the omega-3’s to utilize and convert for benefit. Therefore, we must eat more omega-3 than 6. To further complicate matters, we need both plant and animal based omega-3’s for optimal health. Many choose to supplement for a variety of reasons. When choosing omega-3 supplementation, look for WHOLE FOOD based supplements (e.g. Vital Choice or Juice Plus) versus factory made.

Eat More: Real food Omega-3 sources include:

  • Plant: Ground flaxseed, Greens, oils, seeds
  • Animal: Wild Caught Salmon, Omega-3 Eggs, tuna, mackerel

Examining omega-6 sources is equally important. Check this list and consider current amounts of consumption.

Eat some, but less: Real Food Omega-6 sources include:

  • Vegetable oils–Most are made with corn and soy.
  • Pumpkin Seeds
  • Walnuts
  • Edemame (soy beans)
  • Sunflower Seeds

This is my family’s favorite way to eat wild caught Salmon. We shoot for  6oz of Wild Salmon each,  2 times per week. Enjoy!

Greek Baked Salmon  (Printable Recipe)
Ingredients:

12 oz Wild Caught, Pacific Salmon, cut into 2-6 oz portions
1c Grape Tomatoes halved
1 1/4c Kalamata Olives
2T Olive Oil
4T Balsamic Vinegar
Fresh Oregano
Fresh Mint
1/4 c Feta Cheese, crumbled

Instructions:
Pre-heat oven to 375 degrees. Spray 9×9 baking dish with
olive oil.Place salmon fillets in the baking dish.
In a small mixing bowl, mix tomatoes, olives, olive oil,
vinegar and herbs. Place the tomato & olive mixture on top
of the fillets. Bake until flaky.About 20-30 min.
Remove from oven and turn oven off. Sprinkle feta on top
of fillets then place the dish back in the warm
oven until ready to serve.

Serving Ideas:
We love salmon bowls. You could serve this with a wild rice
and the fillets on top. We also serve this dish with stir
fried zoodles, roasted veggies tossed with balsamic vinegar.
Other variations include placing the salmon on beds of Wilted Kale or Spinach (as in featured photo),  cous cous, quinoa or a mix of
wild and whole grains. Be creative! Enjoy.


Ground flaxseed is preferred to whole flaxseed as the Omega-3’s are more easily absorbed. Sprinkle it on salads, in smoothies, or over yogurt with berries or fruit.

dry-red-river-w-flax

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