Our autumn issue is out now. We chat to Jo O’Connell on the power of omega-3 for post workout recovery. Dive on in to find out more…
Why Camelina? – An alternative oil with heaps of Omegas and produced right here in Ireland
This is taken from our Spring 2015 issue. Subscribe here to receive our summer issue and three more.
I usually start the day with a big bowl of porridge drizzled with camelina oil, honey and some fruit or nuts. As I’ve also gotten into juicing lately, along with the rest of the country it seems, I’ll always add a tablespoon or two of camelina into whatever delicious concoction I’ve come up with. It works more like a supplement in a juice as it’s packed full of Omega 3s, 6s and 9s and gives you your RDA of essential fatty acids. And I’m a great fan of adding a splash of it to salads and soups amongst other things.
Because of its taste and its health properties, it’s a great supplement to numerous recipes and a brilliant substitute for other oils or butter in baking. The nutty flavour is something I love in baking my own breads.
Way back when I first used camelina oil, I had taken it on as a skin care product. I had quite bad dermatitis and had heard it’s great on the skin with its incredibly high amount of Vitamin E. I’d apply it directly to the affected area as well as taking a couple of teaspoons first thing in the morning and quickly saw results. Newgrange Gold recently got certified by Bord Bia’s Origin Green for its sustainability and eco-farming practices and, in my mind, this too adds to the story of camelina, a super oil produced in an eco-friendly, sustainable way.
This is taken from our Spring 2015 issue. Subscribe here to receive our summer issue and three more.
While I’d love to say I’m getting all of the nutrients I need in my diet, eating perfectly all of the time can be a difficult choice between spending a lot of time planning and preparing or spending a lot of money, and I know a lot of people who feel they’re in the same boat. Luckily, that boat now comes with a net for Krill.
Galway Natural Health, makers of Revive Active, have just launched a new product. Revive Active was produced to fulfil a need for a really high quality supplement. They know that research has proven this approach to be effective and indeed it seems to be working for people; including TV presenters Linda Barker and Tracy Piggot who are big fans of the supplement. So now the brand has decided to dive into Omega-3.
Their new products is a 100% pure Krill oil, obtained from “the pristine waters of the Antarctic”. It works perfectly in combination with Revive Active too, which is not surprising if you know how carefully they considered the pairings of components in their previous product.
Taking Krill oil increases your intake of of Omega-3 fatty acids – they’re some of the good fats! This is great for improving heart health, brain function and for maintaining your vision – literally, though I’m sure with the overall boost to your health, your heart, mind and vision will be uplifted in a more metaphorical sense too. Good moods and productivity come much easier when your body is given the chance to function optimally.
Heart Friendly Fats
By Dr. Neville Wilson
There’s nothing fishy about Omega 3
Dr. Neville Wilson has studied and practiced medicine and surgery in several countries, and is a national and international speaker on health topics, with a particular emphasis on integrative and preventative medicine. He believes that the future of medicine lies in the field of Nutrigenomics, the science of nutritional regulation of genetic expression for health.
Thirty years ago, heart disease was relatively rare and unknown amongst the Greenland Eskimos, who enjoyed a generous dietary intake of oily fish, on a daily basis. Their frequent consumption of cold water salmon guaranteed them high levels of EPA and DHA, two types of Omega 3 fatty acids, in their blood and body tissues. This afforded them protection against heart disease and an array of other illnesses that are present in western society today.
We now know that omega 3 fatty acids, derived from uncontaminated sources, can reduce some of the health risks that may follow a heart attack. These helpful fatty acids can prevent the clotting of blood and stabilise plaques in the arterial walls and are demonstrably safer than aspirin. Omega 3 presents a safe and reliable alternative.
A plethora of studies have been conducted over the past three decades that clearly show the life sustaining and health preserving benefits of these ‘heart friendly’ fatty acids, not only in promoting heart health but offering numerous other health benefits as well.
An inspiring case study from an IINH student
RICHARD BURTON, the director of the Irish Institute of Nutrition & Health, asked his students to orally present one case study report. This is Ciara’s story.
“My case study is 65 years old, and her main problem is the she has been overweight since her first pregnancy. She was 42 kilos when she got married, and, when we started, was 69 kilos, BMI 29, so almost obese. She’s dieted all her life, but was always hungry, always craving, always tempted by the lovely Italian foods and biscuits around her.
She has diabetes, rheumatoid arthritis, hay fever, and inflammation in her gums.
She ate lots of refined foods, dairy and coffee, but no whole grains. She wouldn’t feel satisfied without any bread, so I suggested just 1 slice a day, preferably homemade with rye and sunflower seeds. I asked her to cut treats down to one a week. She agreed to eat omega 3-rich foods: ground flax seed, flax seed oil, pumpkin seeds, and more whole grains and pulses; also, porridge with soya milk and cinnamon for breakfast, and soups full of vegetables and pulses in the evening, along with herbal teas instead of coffee to help her diabetes. I also encouraged more aerobic exercise, like walking.
She was skeptical at first, but eventually followed the plan. She started losing lots of weight, and even now she’s still losing 1 pound per week. Now she’s 59 kilos, BMI 25. All the inflammation and hay fever are gone. She even went on long hikes with friends, and her blood sugars have improved.
I never expected so much. She’s completely changed her diet. I am really happy with this result – because she’s my mother.”
by Anneliese Dressel.
In today’s fat-phobic culture, an important message has been lost: ‘Fat is essential to life’. Despite the advent of the low-fat diet revolution over 20 years ago, obesity rates are on the increase and eating less fat has in fact made us fatter!
Saturated fats are found mainly in animal products. Although they have important roles in the body such as protecting our internal organs and transporting fat soluble vitamins, over consumption can raise low-density lipoprotein (LDL or “bad”) cholesterol that increases the risk of coronary heart disease. However, small amounts are great for using in high heat cooking (baking, roasting etc), as they are not easily damaged by heat.
Unsaturated fat raises high-density lipoprotein (HDL or “good”) cholesterol that can help to prevent against coronary heart disease. A subclass of unsaturated fats called the essential omega 3 and omega 6 fats cannot be manufactured in the body and therefore must be taken in the diet. They are the building blocks for hormones which balance many important reactions governing everything from how we sleep to how our blood clots.
The best sources of Omega 3 fats are fatty fish such as salmon, herring and sardines, flax seeds (and oil), walnuts and seaweed. Omega 6 fats are high in vegetable oils, meat and chicken. A healthy balance of Omega 3s and Omega 6s are the key to consuming the essential fats, and together they have demonstrated impressive results in the treatment of learning difficulties, depression and ADHD, whilst helping reduce the severity of allergies, asthma, eczema and hormonal imbalances.
Trans fats are synthetic fats created by ‘hydrogenating’ vegetable oils. This gives the oil a longer shelf life which is very good for food manufacturers but bad for you. Trans fats raise LDL and lower HDL cholesterol, are carcinogenic and have no health benefits. Unfortunately they can easily be at high levels within most people’s diets as they are used in the manufacture of margarine, biscuits, fried foods and baked goods. Trans fats are thought to be so damaging to health that many countries have banned their use and others have made it mandatory to label foods that contain ‘hydrogenated’ trans fats. This is not the case in Ireland.
Getting the Balance Right
Foods to include:
2-3 portions of oily fish per week.
1-2 handfuls of nuts and seeds per day.
Oils: 1-2 tablespoons per day.
Seaweed is great sprinkled on salads, stir fries or soups.
High omega 3 eggs.
Coconut oil for high heat cooking .
Foods to reduce or avoid:
Limit red meat to 2 or 3 portions per week.
Choose butter over margarine.
Nearly all pre-packed food contains ‘hydrogenated fats’.
Throw away any vegetable oil fats that have not been refrigerated or are not in a dark glass bottle as these may have turned into trans fats.
Do not cook at high temperatures.
Supplementing with Omega 3 and Omega 6
The average Western diet provides enough Omega 6 fats, therefore it is more important to supplement with Omega 3 fats. Vegetable oils provide omega 3 in the form of µ-linoleic acid. Not everybody is as efficient at converting this µ-linoleic acid to the more active forms of Omega 3; EPA (eicosapentaenoic acid) and DHA(docosahexaenoic acid). Fish oils provide good levels of these EPA and DHA fats as the fish have already converted the µ-linoleic acid to the active form.
When choosing a supplement it is important to note that you often get what you pay for. Cheaper Omega 3 supplements often contain little, if any, EPA and DHA. A good target for mental well-being and performance is 1000mg per day so to get this amount; you may well need to take more than the manufacturer’s suggested dose. Look for a supplement that provides the highest levels of EPA and DHA. Supplements come in the form of capsules and oil.
Here are some examples:
3 Eskimo-3 capsules provide 240mg EPA
1 teaspoon of Eskimo-3 Liquid provides 750mg EPA
1 capsule of Minami MorEPA provides 580mg EPA
1 capsule of Minimi MorDHA (recommended during pregnancy) provides 83mg EPA
1 capsule of VegEPA provides 280mg EPA and 100mg EPO
2 capsules of Eye-Q provides 186mg EPA, 58mg DHA and 20mg GLA
ICIM teaches certificate and diploma courses in Nutrition and Nutritional Therapeutics. See our website www.icim-ireland.net or call 090 974 9929 for more details.