There is so much to say about Omega 3’s, I am simply going to devote the next several posts to talking about what they are and why they are important.
Omega 3’s are a type of fatty acid that is unsaturated. For the chemistry buffs out there, this means that they have one or more double bonds. In other words, the double bonds means there is more room for more hydrogen. Thus the term “unsaturated”. They ARE NOT saturated with hydrogen.
The number (as in omega 3) indicates where the first double bond occurs. So with an omega 3, the first double bond is 3 carbons from the end of the fatty acid chain. You have probably heard of other types of fatty acids, like omega 6 or omega 9.
When a fatty acid only has 1 double bond present, it is referred to as a MONO (meaning 1) unsaturated fat. When there are several double bonds, they are referred to as POLY unsaturated fats.
Ok, that’s enough chemistry.
Omega 3 fatty acids have studied for their protective effects on the cardiovascular system. The research goes back to the early 70’s, and the body of research since then has continued to affirm these results. Research has also begun showing positive effects of omega 3’s in brain and retinal development. This is why you will see infant formulas supplemented with DHA and EPA. These are the two types of omega 3 fatty acids associated with these benefits.
Additional research is also looking at the role of omega 3’s in Alzheimer’s Disease, depression disorders, chronic inflammation, inflammatory bowel disease, cancer, lupus, and rheumatoid arthritis. The list goes on, but this gives you an idea of how significant these fatty acids can be.
This is absolutely something you should be supplementing on a regular basis. The Rudog Omega is a concentrated liquid filled CAPSULE with NO aftertaste or burping. Taking it every other day is plenty, unless you just never eat fish. If that’s the case, then simply 1/day is sufficient. Each bottle has 60 capsules, so should last you 2-4 months.
Ladies—do you want healthier hair and skin? This is how you get it. Order some today! Rudog Omega is only $25.
Yes, yes, yes EVERYONE talks about doing something new at the beginning of each year. And then they talk about it AGAIN as summer approaches. This year will be no different. MILLIONS of dollars will be spent on gym memberships, trainers, bogus supplements, gluten free foods, Fitbits, pedometers, sauna suits, and NEW bathroom scales. (Because we all know the old one must be defective!)
The truth is, deep down inside, people believe that if they spend enough money on something it WILL work. It HAS to. Failure is not an option when your are heavily invested in something.
And yet, most people will fall off the exercise/diet/torture myself bandwagon because it simply isn’t sustainable long term. It’s exhausting and usually puts a person at odds with the realities of every day life.
How about no more bandwagons? No more New Year Restarts? How about learning to make small, significant changes to what you are already doing? How about getting real answers about supplements and taking only what is helpful and rooted in legitimate research? Maybe you need some help understanding your diabetes or your post-bariatric surgery diet. Maybe you just need a little “know how” when it comes to grocery shopping.
That’s what the dietitians at Rudog do. We help by educating you and working with you, where you are right now in your health pursuits. No gimmicks, no magic pills, just the truth.
If you need additional services, like a trainer or blood work done, we can point you in the right direction.
Talk to a real dietitian and get your questions answered today. Waiting changes nothing, calling can change something.
Your choice.
Mary Cabral, Registered Dietitian (9728808443)
Some visits could be covered by insurance, always ask!
Most of our clients already have a very good understanding of the basics, they just need some help figuring out how to put them into practice or stay focused.
You may be looking for some help understanding and managing:
Diabetes or your A1C
Hypertension
Cholesterol management
Inflammatory Bowel or flare ups
Anxiety
Maybe you are thinking about bariatric surgery, or are faced with having to do a revision. These are big decisions, and should not be taken lightly. Discipline with your diet is essential to your success. We already work with some of the most respected surgeons in the field of bariatric surgery. We know exactly what you are going through and we have dietitians that specialize in this area. Let us help you experience successful weight loss, healthfully.
Rudog can help you! We take the time to listen to you, answer your questions, and help you understand what to expect. We also take insurance, and many of the conditions listed above are covered by insurance.
If you are looking for supplement recommendations, Rudog is the place to be. We will answer your questions candidly and honestly. We can help you find the right kind of supplements for whatever your unique health or fitness situation is. We are also your resource for information on CBD supplementation. You probably are curious and we are the perfect place to ask those questions!
For those who are athletes, your Rudog Dietitian will help you understand the significance of your diet to your performance and recovery. You will learn how to adjust your carbs and protein to get the most out of your workouts and minimize injury. We will also work with you to build a healthy routine of workout, sleep, and recovery.
The Rudog Dietitians are all registered, licensed and clinically trained. They provide customized counseling in many areas including weight loss, diabetes management, post bariatric surgery meal planning, nutrition coaching, menu planning, and more. We have dietitians that specialize in unique areas such as post bariatric surgery recovery and mixed martial arts.
Thank you for checking us out, we. look forward to working with you. We take many forms of insurance including BCBS, UHC, Cigna, and some Aetna plans.
In my last post I talked about what omega 3’s actually are, and introduced several reasons that you should be considering including an omega 3 supplement in your diet.
As mentioned previously, the omega 3 fatty acids are considered to be essential fatty acids. This means that the body must have them. However, the body is not able to make them. They have to come from the diet, either in the food you eat or in a supplement, or both! There are THREE omega 3 fatty acids: ALA, DHA, and EPA.
ALA comes from plant foods. Examples would be flaxseed, flaxseed oil, canola oil, soybeans and soybean oil, walnuts, and others. ALA must be converted in the body to DHA and EPA for it to be used. Unfortunately, this conversion process is very inefficient. There is also research to suggest that the health benefits associated with omega 3’s is not associated with ALA. There is definitely a debate about fish and sea vegetable (like algae) sources of DHA and EPA VS. vegetarian sources of ALA that are converted to DHA and EPA.
DHA and EPA are found in cold water fish, such as tuna, salmon, mackerel, sardines, and halibut.The general recommendation is to eat fish of this type at least twice a week.
It hasn’t been determined that you can get too much omega 3 in the diet, but deficiency symptoms are known. Fatigue, dry skin and hair, poor memory, moodiness, depression, and others.
There are also other types of omega fatty acids, like omega 6’s and omega 9’s, that work in certain ratios with omega 3’s. Omega 6’s should be in a ratio of 1:4 with omega 3’s. The omega 6’s are PRO inflammatory, and omega 3’s are ANTI inflammatory. The body needs both. There are times when inflammation is needed in the body to protect itself or fight disease. Think: swelling and allergies. Both of these are desirable inflammatory responses, you just don’t want to always be in an inflamed state. The American diet is very high in its provision of omega 6’s, perhaps as much as 10-20 times more than omega 3’s. This is out of balance and could be why so many people don’t feel good most of the time.
So, where do omega 6’s come from? Most come from vegetable oils. Vegetable oils are in almost everything, as the American diet has moved away from animal based fats to the presumably more “healthy” vegetable fats over the past 50 years.To be fair, there are some health conditions that are helped by omega 6’s, and we do NEED them. We just don’t need anywhere near as much as we are getting. The readily available omega 6’s compared to the narrower availability of the omega 3’s, is what has so greatly distorted the ratio of the two.
If you are someone who doesn’t eat fish (for whatever reason), you absolutely should incorporate a fish oil supplement in your diet. If you DO eat fish, then supplementing on alternating days is more than likely enough for you.
Looking for ways to put more fish in your diet? Check out these recipes! Fish TacosTuna Tataki
Next post will talk about the different forms and pros and cons of each.
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