Omega 3’s are Important

Omega 3’s are Important

 

rudog omega 3 liquid supplement with vitamin D3

Omega 3 Capsule with Vitamin D3.

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.

Mary Cabral, RD/LD

Fish Tacos

Fish Tacos

Ever had one? These are popular in Texas for sure, but anyone can make a great fish taco. These are particularly good because they can be very low in fat, high in carbs and protein and loaded with flavor.

Things you will need to have on hand:

Fish of your choice, but white fish works best. Look for swordfish, sea bass, or tilapia. Salmon also works well.

Green or Red Salsa (or a hot sauce that you like)

Limes sliced into wedges

Corn tortillas

Onions, chopped

Cilantro, fresh is best!

Avocado, optional, sliced

Tomatoes, chopped

Grill your fish of choice. Be sure to add flavor! Brush with olive oil, garlic, peppers, whatever you like! Grill it with the skin side UP first and cook about 2/3 through. You can tell how much it is cooking by looking at the color of the flesh. It will turn from clear to solid. Flip it and finish grilling. If you are feeling a bit gourmet, use banana leaves to flip the fish on to when on the grill. This will make it easier to remove from the grill. You can just flake the fish apart while still on the leaves and clean up is WAY easier.

To prep the tortillas, brush with a little olive oil and heat briefly on the grill. All you have to do now is assemble your taco! Make it any way you like. J Top with a squeezed lime wedge and you are ready to eat!

Tip: If you are one of the lucky ones who need to increase your calories to gain some weight, you can double up the tortillas on your taco.

Eat smart!

Food Tip: Expensive OJ is Worth it!

Food Tip: Expensive OJ is Worth it!

Hanging out in grocery stores and cruising the aisles for new foods to try may not be high on your list of things to do. Neither is reading labels in public. (Yes, labels can be read) No worries. Let Rudog do it. Happy to help a dude (or chick) out. Check here  to find out about different foods you should try. Some will be new. Some will only be new to you. Some you will like. Some you won’t. It’s cool either way. Rudog does not receive any support for mentioning a food or food product. No corporate spoon feeding here. It’s all real Rudog opinion.

OJ the Rudog Way

OJ is one of those foods that you SHOULD pay the extra money for, but only for the REALLY REALLY good stuff. I do NOT mean Sunny Delight. I mean brands like Tropicana, Minute Maid, or Simply Orange. Some things you should know:

  1. The good stuff is 100% juice. NOT made from concentrate.
  2. Drinking real juice counts as water and fruit intake.
  3. You can purchase OJ that is fortified with calcium. It’s an easy way to get the same amount of calcium if you don’t like milk.
  4. You can purchase low-acid OJ if regular OJ bothers you. (yes….LOTS of people can’t tolerate the acidity.)

Rudog’s vote for best orange juice goes to Tropicana Pure, 100% Valencia orange juice. It will rock your world. Get it with or without pulp, it doesn’t matter. Not all grocery stores carry this, so you may have to hunt around. Simply Orange, by Minute Maid is the next best choice. It is 100% juice, just not from Valencia oranges. The bonus is that it is much easier to find in the grocery stores.

BTW, if you have a food product you would like Rudog to check out, send an email to [email protected]

What is a whole grain food?

There seems to be a lot of confusion as to what exactly is a whole grain. You wouldn’t think it would be that complicated, but the the food makers are experts at confusing the consumer. Labels everywhere talk about how their bread or cereal is a good source of whole grains. They mention that their food comes from a whole grain and then imply that you are eating a whole grain food. But are you? You aren’t.

Products that are made from whole grain FLOUR are NOT the same as eating whole grain. Whole grain foods are generally made from wild rice, millet, quinoa, barley, seeds, or wheat berries. These go into the food (bread, cracker, cereal) in their WHOLE, or original form. You will physically see the grain or seed, and have to chew it to eat it. This is very different from whole grain flour. Flour is where the grain has been ground before it is used. Whole wheat bread, for example, is brown, but does not have the seed or actual grain in it.

I do not want to dismiss eating foods made from whole wheat flour. Whole wheat flour is good, and a good step in the right direction in terms of having a higher fiber and vitamin content than regular white bread. However, if you are looking for a food that has a lower glycemic index than white bread, the whole wheat bread is not going to be that much better. They are both around 70 on the glycemic index.

Whole grain foods are a little trickier to find and tend to cost a little bit more. Many times these products will be found more readily in markets that have organic foods, and they are frequently in the freezer section. They don’t have as long a shelf life, so they have to be kept frozen.

As always, variety is important and so is taste. You have to find the balance that works for you and your wallet. Choosing more whole grain foods is a good goal, but you don’t have to accomplish it overnight. Start slowly and find foods that you enjoy eating. Remember, drinking lots of water is VERY important when you start increasing the fiber content of your diet. 🙂

Honey Lemon Grilled Chicken

Honey Lemon Grilled Chicken

Chicken with lemonsIn the spirit of full disclosure, this is not an original Rudog recipe at all. I found this in People Magazine. Sorry!

Ingredients:

Juice and zest of 3 lemons

1/3 cup                 olive oil

1 tsp                      oregano

1 Tbsp                   Dijon mustard

2 Tbsp                   honey

½ cup                    chopped onion

1 clove                  peeled garlic clove (or jarred garlic)

½ tsp                     salt

½ tsp                     pepper

4                              boneless, skinless chicken breasts

Grilled lemon wedges

Instructions:

1. In a small bowl, mix together the lemon juice, zest, olive oil, oregano, mustard, honey, onion, garlic, salt and pepper. Set aside ¼ cup for basting. Place chicken in the bowl, cover and marinate for at least 30 minutes in the fridge.

2. Preheat grill to medium-high. Lightly oil grill grate. Place chicken on the grill over indirect heat. Cook 6-8 minutes each side, until juices run clear. Baste occasionally with the ¼ cup reserve marinade.

3. Serve, drizzle with a little honey and garnish with the lemon wedges.

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