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  • Sueclair /The Healthy Gourmet

Good Fats


Good Fats

This month my topic of Interest

The big buzz in the media these days is your diet plays a huge part in your health present and future. This is certainly nothing new for a lot of us but those who are unaware…come on board!

Essential Fatty Acids

• Two polyunsaturated fats the body must get from your diet, specific foods, otherwise these specialized fats called Omega-3 fatty acids (Alpha-linolenic acid) and Omega-6 fatty acids (Linoleic acid) cannot be synthesized in the body.

• Essential fatty acids are necessary to make other substances your body needs

• Omega 6 is used to make arachidonic acid important for your cells to make eicosanoids, hormone like substances that help with blood pressure, inflammation and blood clotting.

• A limited amount of Omega 3 can be converted to EPA and DHA shown to reduce the risk of heart disease.

• These types of fats are being studied in great length presently because of their contributions to human health regarding functioning of the brain and nervous system, reduced incidence of heart disease and stroke, atherosclerosis, proper blood clotting, anti-inflammation contributions, reduced growth rate, skin ailments, decreased breast cancer risks and more.

There is an important ratio to understand when consuming these fats which are called polyunsaturated fatty acids (PUFA’S). What is being learned in research is that Omega -6 fatty acids compete with Omega-3 fatty acids for use in our bodies. So, too much Omega-6’s can override the good you might be getting from your Omega – 3’s. The ratio suggested is anywhere from 1: 1 to 4:1 and Americans are consuming much above this ratio at 10:1 to greater, 25:1.

Where are we getting these foods from our diet?

The Omega-6 food choices we are getting in large amounts because of our reliance on processed foods and oils very commonly used in the Western diet. Commercial oils used in manufacturing (corn, safflower, cottonseed, sesame, and sunflower) for baked goods, breads, cereals, salad dressing mayonnaise, granola bars, breakfast bars of all kinds are where we are getting our Omega 6 fats.

The Omega-3 food choices are not as common in the Western diet. These are coming from wild salmon, lake trout, sardines and tuna. Contributions to the diet for omega-3 fatty acids that are plant-based include flaxseeds and flaxseed oil, walnuts and walnut oil, soybeans and soybean oils, Wheat germ, mungo beans, Chia and Hemp seeds. Omega-3 can be found in many beans, nuts, seeds, vegetables and fruits in lesser quantities than the above mentioned.

For adults, just two 3.5 ounce servings of omega-3 rich fish a week will fulfill your omega-3 needs for the week. One Tablespoon of ground flax seeds added to a smoothie or your morning oatmeal or breakfast cereal, salad or other dishes will supply the daily requirements.

It is especially important to meet your dietary needs for omega 3’s during pregnancy and lactation for fetal growth and fetal brain development. Choices that are plant –based are the consensus at this time. Fish can be especially high in mercury and other environmental toxins that can pose risk to human health and especially during these particular life-cycles.

A well-planned plant-based diet rich in fruits, vegetables, nuts, seeds, and legumes will provide you with optimal health benefits including all the essential fatty acids needed for your good health. Fish in the wild the suggested few can be great choices in moderate amounts.

Who am I?

I am a Personal Chef for individuals who have health related problems ranging from pre-Diabetic conditions, Gluten Intolerance, hypertension- low sodium, weight loss, cancer, allergies such as dairy intolerance and more. I have a Dietetic degree and Masters in Education. I am a trained Macrobiotic chef having broadened out with a diverse range in culinary skills. Over the last few years I added a certificate from the prestigious school of Integrative Nutrition in New York regarding alternate forms of education and healing. I teach Nutrition at the college level part time and run a small business which includes my Personal Chef business, Boutique catering and Nutrition Coaching.

Recipe to supply your daily Omega-3’s

This is a smoothie with a variety of ingredients high in omega-3 fatty acids.


8 fluid oz. soy or almond milk

1 cup of spinach or 3 kale leaves minus the stem

1 medium banana

1 tbsp peanut or almond butter

1 tbsp chopped walnuts

1 tbsp ground flaxseeds

*1/3 cup cooked oatmeal cooled (optional)


Blend in a Nutribullet, regular blender or use a hand blender.

Personalized your meals and life with my services and the joy of good health!

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