What's Omega-3 all about?

Everywhere we look it seems, we learn of more benefits of Omega-3 from fish oil, while at the same time, because of its popularity as a supplement, more confusing opinions are presented by the market place and the aggressive advertising amongst producers. In the hope of clearing up a few myths, over the next few weeks I’ll be writing in depth on the advantages of fish oil supplementation and reporting on up to date scientific findings

According to the International Food Information Council Foundation in the USA, 2/3 of the population is concerned about the level and type of dietary fats they consume, yet less than ¼ believed fats are healthy. Naturally, as we’ve been told over decades to ‘cut fats from our diets and go fat-free to lose weight and protect our hearts’. What the ‘fat-free’ pundits don’t know is that it’s the type of fat we eat that can be harmful, not ALL fats. We cannot live without fat in our diets, but it has to be the right fat.

So let’s try and untangle the misinformation, and do a Basic Course on Omega-3

EFA’s or Essential Fatty Acids, are exactly that, essential to proper growth and development for children and adults, but by far the most important of these is Omega-3. This EFA is far out-weighed in ratio by Omegas 6 and 9 in our regular Western diet and we need to supplement heavily on Omega-3 in order to balance the ratio. We encourage you to eat fatty fish at least twice a week for a minimum intake of Omega-3, but if you are like many people on the modern diet, you will need some form of supplementation additional to what you get through your diet

Omega-3 PUFA’s are vital for healthy development of every cell, tissue and organ in the body, by working to keep individual cell membranes flexible for proper functioning. They are found in fish and shellfish¹.

In fish and shellfish, eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids are the major Omega-3 PUFA’s and are often referred to as ‘very long chain’ PUFA’s. They are found in higher amounts such as fatty fish such as halibut, mackerel, herring, salmon, tuna and anchovies. Although plant forms of Omega-3 (called alpha linoleic acid) can be consumed, only a very small percentage of it can be converted to very long chain PUFA’s within the body²

There’s a great deal of research showing that very long chain Omega-3 is the most beneficial fat for the body. The Physician’s Health Study found that increasing Omega-3 intake reduces the risk of sudden cardiac death by more than half. The Italian GISSI study found that the consumption of Omega-3 PUFA’s resulted in decreased rates of mortality, nonfatal myocardial infarction and stroke, with particular decreases in the rate of sudden death

It is uncertain exactly how marine Omega-3 PUFA’s protect the heart, but there is evidence they may stop the heart from beating in an irregular pattern (arrhythmias) and reduce the chance of a dangerous blood clots, lower inflammation in the blood vessels as well as reduce blood triglyceride level

REFERENCES:
¹ International Food Information Council (IFIC) Foundation; Consumer Attitudes toward Food, Nutrition & Health a Benchmark Survey 2006
² Institute of Medicine, Food and Nutrition Board, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids (Macronutrients). Washington, DC. National Academy Press; 2002

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Making your own compost

Many people feel that compost bins like these are essential in the garden when compost is being made, and it would also seem that open slatted wooden structures are more eco-friendly than plastic. But which is really going to make the best compost in the end?

Whilst there are no hard and fast rules in compost making, if you waited long enough, you don't even need a container! However, when you are pressed for time, containers will quicken the procedure, help to insulate the heap and keep it tidy and manageable.

Choose a bin you can place straight on the ground, so that worms and organisms in the soil are encouraged to interact with your waste and produce a good mulch. The bin must have a lid to keep out the worst of any extremes in weather.

A good mix of waste materials is vital to successful composting - don't use only grass clippings, and add plenty of leaves and some torn up cardboard, but no old magazines - the shiny paper does not break down well. This will balance out the nitrogen and carbon ratio.

Don't feel shy to have your compost bin showing in your garden - keep it tidy and arrange a few pots and containers around it with eye-catching flowers like creeping nasturtiums or marigolds to catch the eye rather than the ugly bin. The odd spade or fork lent against the bin also gives it a homely feel and seeing it on display will tell your visitors that you are serious about feeding your garden

If you prefer a more natural looking container, then a few old wooden pallets (scrounged from your local builder) will do a good job banged together to form a square container. Remember to build the compost straight on soil for interaction with worms and other organisms. The more worms you have in your bin, the better the compost!

All your kitchen scraps, excepting cooked left over meals, dairy products or meat will do a good job in your compost. Use up all your garden clippings too, and your weeds, but remember to keep out invasive grass roots which might happily reinstate themselves in your lovely compost and take over your beds once you spread the new mulch into your garden

Do you have some good compost making tips? If so, we'd love to hear about them - everyone has favourite way of making the stuff, so let's share them around.

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Organic gardening DOs & DON'Ts

Everyone’s going organic these days, which is very good news indeed. But there are varying degrees of ‘organic’ and if we want to achieve the results we envisage we’d better do everything we can to get it right from the start.

One aspect of the organic growing of vegetables we don’t hear enough about is soil management, and this is pivotal if we want good nutrition from the food we grow. People who instinctively know that the food they eat builds good or bad metabolisms will be sure that their soil contains as many of the trace elements and minerals which are needed for the plant to synthesize inorganic minerals in organic nutrients that our bodies can process.

So when you begin work on your allotment or just a small area of your back garden in order to grow real food*, have the soil tested for its mineral content, and if necessary, check with your nurseryman as to how to feed your soil before you begin planting.

Here are a few tips to get you going:

• Read as many articles you can find on feeding the soil first
• Make soil care a priority
• Make compost and leaf mould to feed the soil
• Make local sources your first choice
• Manage the whole garden organically - not just the fruit and vegetables
• Use organically grown seeds
• Control weeds without herbicides
• Consider the environmental implications when choosing materials for hard landscaping, fencing, soil improvement and so forth
• Say 'NO' to genetically modified varieties
• Make the garden 'wildlife friendly', encouraging natural creatures to control pests.
• Learn to distinguish pests from predators
• Collect rain water, and reduce the need for watering by improving the soil and growing appropriate plants
• Reuse and recycle, to cut down the use of finite resources and reduce disposal problems
• Play to your garden's strengths, capitalising on its particular characteristics
• Stop using slug pellets!
• Avoid the use of preservative treated wood

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Get your Thyroid in Gear

Your thyroid is a tiny butterfly-shaped gland in the front of your neck which regulates your metabolism, playing a major role in energy and health levels from day to day.

The thyroid produces hormones which convert food into energy, helping your body burn calories efficiently. If your thyroid is functioning badly, effects are quickly felt. Women with healthy thyroids numerous symptoms are experienced, including weight loss or gain, mood swings, and changes in bowel habits.

How Well Is Your Thyroid Working?
It's always a good idea to have your doctor regularly check that your thyroid is functioning correctly, and your hormone levels are within healthy limits. But while you wait for answers, the following short quiz can help you determine the efficiency of your thyroid:

• Is your heartbeat slower or more rapid than usual?
• Are you intolerant of heat or cold?
• Are you irritable/ fatigued/depressed?
• Do you have mood swings?
• Have you gained or lost a significant amount of weight in a short period of time?
• Have you noticed a change in the flow of your menstrual periods?
• Have your bowel habits changed?
• Are you experiencing constipation or loose bowel movements?
• Is your hair dry or coarse, or do you have significant hair loss?
• Do you have swelling or a lump on the front side of the base of your neck?

If you answered “Yes” of five or more of these questions, talk to your doctor. He or she may conduct some tests, and can tell you what you can do to support the health and proper functioning of your thyroid gland.

Some women will need thyroid hormone replacement therapy. For this, I particularly like Armour Thyroid, a prescription form of natural thyroid replacement therapy, available in the UK and France.

But all women, regardless of their age, can benefit from the nutritional support of their thyroid. Fortunately, there are safe, natural supplements available.

Boost Your Thyroid Naturally
Iodine and tyrosine play a crucial role in thyroid support. They work synergistically to produce hormones and balance thyroid production, so ensure you are taking in enough of these nutrients. Some wonderful food sources of iodine include garlic, shellfish and kelp. An average woman needs 150mcg of iodine a day to support her thyroid, but since most of us take in closer to 600mcg through our diet, it’s unlikely we’ll need to supplement this nutrient.

Tyrosine, an amino acid produced in your body from another amino acid called phenylalanine, helps support your metabolism and stamina. Tyrosine is abundant in fish, soybeans, poultry, almonds, seeds, and peas. An easy way to increase your levels is to supplement 500–2,000mg of tyrosine per day with a protein meal. (If your blood pressure is not in the normal range, begin with the lower dosage, and monitor your blood pressure levels regularly.) Also, to ensure your thyroid function is at its peak, be sure you are also getting the following in your nutrient programme daily:

• 200mcg of selenium
• 15mg of zinc
• 600-2000mg of Ester C
• 600IU of vitamin E
• 100mg of vitamin B6
• 400mcg of folic acid, and
• 100mcg of vitamin B12

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