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Are there any easy to get foods that are good sources of Omega 6's and Omega 3's? The idea of popping capsules all day doesn't really thrill me (on top of that, it would get rather expensive). What might I buy in the supermarket or helath food store that would supply these oils?
In Reply to: What foods contain Omega 6's or 3's? posted by Eric on June 24, 2000 at 01:48:56:
Hi, Eric:
Have your read in the archives or quick reference guide what Dr. Stoll says about EFA's?
Anyway, when I visited the health and nutrition store yesterday I went looking for something to complement my Evening Primrose oil. The employees at the store are using a complete EFA supplement (that is, 3's, 6's and 9's) called Udo's something or other. They say it tastes awful. For myself, I got a Total EFA supplement (encapsulated) called The Total EFA made by Health From the Sun. If I were to take 3 x daily as directed it would cost me about $30/month. There were so many choices! If you decide to supplement, since getting enough from food sources seems tricky to me, be sure to look in the refrigerated section at a health and nutrition store.
I don't know what I will get when I run out of this but I'm open to suggestion. Got combination capsule as I take several supplements & wanted to streamline how many caps/tabs I take.
Borage Oil is a potent source of omega-6 and Flax oil of omega-3.
I'm no expert, still learning myself. The more I learn, the less I have to spend to reach my goals. Sure wish I'd started my wellness plan when I was as young as you!
June
In Reply to: What foods contain Omega 6's or 3's? posted by Eric on June 24, 2000 at 01:48:56:
Eric:
As June suggested, I've read Walt's article several times on EFAs and I always come away confused, with no idea whatsoever what to do.
I went out and bought several capsulized EFAs and have them in my freezer, still figuring out which to take and when, and what to do about the "fish" oil burping I get after taking the fish oil capsules, no matter what I've tried so far.
Recently I read in a book I'm reading: The Diet Cure, bu Julia Ross, her suggestions for getting the needed EFAs. Let me share just a short part from page 231 of the paperback edition:
To be sure you are getting enough healthy fat and to get rid of fat cravings, you'll need to monitor your intake of essential fats. First, to restore Omega-3, at least twice a week you should eat the fish listed in Chapter 8 (Deep-see Fatty fish)... These fish include salmon (especially the meat near the skin), sardines (especially those packed in their own oil), fresh tuna (most canned tuna has had the fat extracted - I never knew this - no wonder canned tuna seems to have so little effect in supplying EFAs!) mackerel, and hering.
Getting enough Omega-6 is easy. Have a small handfull of raw seeds or nuts every few days or put them in a breakfast smoothie with fruit and protein powder.
This approach sure looks simple and easy and inexpensive enough for me.
Hope this helps!
RHJ++
In Reply to: Re: Complicated EFA's vs simple approach - and did you know most canned tuna has had the fat extracted??? posted by RocketHealer Jim++ on June 24, 2000 at 11:24:08:
Jim (note for Eric too):
Most interesting about the tuna-fat stuff. Is that why is seems so dry (to me anyway)?
I was always keeping sardines around for quick snacks/meals. The last time I had some about a third of the way through the tin I felt I should stop eating even though I wasn't full. A few hours later I started itching like crazy, developed a rash on my face, and it all went on for a couple of days. Wondered if it was just those particular sardines or if I should avoid them altogether from now on? Ever heard of this? Anybody? (Sure would like to be able to eat them).
BTW, Eric, since its summer you could grow some sunflowers for their seed, a great source for Omega-6 oils. Even if you grew 'em in a flower pot and tied them to a deck you could have a lot for the fall and it would be a cheap fix you could look forward to. They'll grow like weeds once they germinate.
June
In Reply to: What foods contain Omega 6's or 3's? posted by Eric on June 24, 2000 at 01:48:56:
Eric,
I don't know if you can have milk products, but I make a 'muesli' that uses flax seeds and oil (and is a very good source of fiber--for me at least!) (and Omega-3's).
This is the original recipe:
In a deep bowl, layer(do not blend together)in order given: (1) 1-2 tablespoons freshly ground linseed(flaxseed) blended with a little honey (optional). (2) Add any fresh fruit in season(sliced or diced), and/or canned fruits or juices(without sugar or chemical additives). (3) Optional: Add a layer of any kind of ground nuts(except peanuts). (4) Prepare 'cream topping' as follows: To 3-4 ounces of low-fat cottage cheese, add 1 teaspoon honey, 1-2 tablespoons flaxseed oil, 3 tablespoons low-fat milk, and blend together. (It is important to use a blender or electric mixer so that the mixture becomes completely homogenized. Add a little additional milk if necessary.) Then, (5) Spoon the cream topping mixture over the other ingredients in the bowl. Top with a sprinkling of nuts, chopped fruits, spices or herbs. For variety, add just about anything you like to the flaxseed oil/cottage cheese cream topping. Try bananas, lemon juice and orange juice(mixed 2 to 1), your favorite fruit juice, carob powder, coconut(unsweetened), vanilla, cinnamon, and on and on.
Of course, add only the things on your particular diet! They (the authors of the book I got it from) were just giving ideas for variety. I use a blender to grind the flaxseeds and also the nuts (usually almonds or walnuts) and I leave out the honey altogether--thought I'd miss it but I don't. I usually use about 1/2 an apple since that is a fruit I can have. I use Alta Dena cottage cheese because they don't use any growth hormones or antibiotics, and I can get raw goat milk from a friend who raises goats. I realize you may not have access to these products, but just to let you know... Also, I suggest you start with only 1 tablespoon of oil until you get used to it. Sometimes if I don't want to go through all that, I'll just combine the oil with the cottage cheese--it's a different taste but one you can get used to. Mix 1-2 T. flaxseed oil (cold-pressed, unrefined virgin flaxseed oil) with 1/2 to 1 cup cottage cheese. These ideas came from Dr. Johanna Budwig who did research on cancer and other degenerative diseases.
Good eating!
Leanne
In Reply to: Omega 3's from Cottage Cheese Muesli posted by Leanne on June 24, 2000 at 14:47:02:
Leanne:
I have such a deeply ingrained cottage cheese phobia! Have you used that recipe with plain yogurt?
June
In Reply to: Re: Complicated EFA's vs simple approach - and did you know most canned tuna has had the fat extracted??? posted by RocketHealer Jim++ on June 24, 2000 at 11:24:08:
In Reply to: And they all contain disguised MSG too - NMI posted by Paul C. on June 25, 2000 at 20:22:11:
How do they disguise the MSG?
In Reply to: And they all contain disguised MSG too - NMI posted by Paul C. on June 25, 2000 at 20:22:11:
How do they disguise the MSG
In Reply to: Re: And they all contain disguised MSG too posted by Duane Crilley on June 25, 2000 at 21:10:17:
Disguised in the sense that it is not labeled as MSG, disguised under different names. I recall most tuna manufacturers call it "hydrolyzed vegetable protein."
Check out the link below. It gives you most of its other aliases and other additives that might contain MSG.
Of course, some things contain MSG naturally - just because there is no MSG added, doesn't mean that there is no MSG.
Paul C.
In Reply to: Re: And they all contain disguised MSG too posted by Duane Crilley on June 25, 2000 at 21:10:17:
I have stopped eating canned tuna. Instead, I eat canned salmon. Ingredients: salmon and salt.
Bumble Bee has a Keta Salmon on the market which has a dryer , more tuna-like texture. Cheaper than the regular pink salmon too. Also, just salmon and salt.
However, I don't know how much EFAs one can get from eating these. I supplement with Cod Liver Oil.
Paul C.
In Reply to: What foods contain Omega 6's or 3's? posted by Eric on June 24, 2000 at 01:48:56:
Hi, Eric.
I sympathize with your not wanting to pop pills. However, it is very difficult to get a therapeutic level of these essential oils in the diet. If all you are doing is doing health maintainence, the advice you have recieved from the other participants of this BB (Thanks, Participants!) will do you fine.
However, if you have a specific health problem you are trying to treat with the oils, you will need the doses listed on the home page to be sure to get results. THEN, when you are healthy you could try getting enough from your diet to maintain your progress.
Making sense?
Walt
In Reply to: Re: Cottage Cheese Muesli - can you use plain yogurt? posted by June on June 25, 2000 at 07:40:02:
June,
No, I haven't tried plain yogurt...for two reasons. 1) Dr. Budwig used cottage cheese because she wanted to use a high quality protein that mixed well with the flax oil. The protein helps the body to absorb the oil, and 2) I don't like plain yogurt so I never even thought of it.
I'll look in the book I got it from tomorrow (it's late and I have to get off the net) and see if it says anything about it or something that might lend a clue.
I'll post a new message so you don't have to go so far done to find it. Sorry I took so long to answer, but I haven't had time to get on the net for a few days! (And so much info builds up so fast...ah well.)
Leanne
In Reply to: Re: Omega 3 & 6 supplements posted by June on June 24, 2000 at 10:53:08:
this high lignan flax seed oil is a HIGH source of ALL 3 types of EFA's 3, 6 and 9..... it does have a little bit of a strong taste SOMETIMES not so much when it is FRESH... one of the best company's i have found to suppply it is BARLEANS unrefined electron _____ processed... i mix it into a smoothie with the following recipe in a blender:
2 cups soy milk (vanilla flavour)
1/4 cup frozen berries (mixed)
1/4 cup frozen mango or frozen pineapple
2 tblsp bee pollen
2-3 tblsp high lignan flax seed oil
2-3 tblsp aloe vera gel
3 HEAPING tblsp blue green algae (with microclusters)
3-5 HEAPING tblsp PLAIN (no sugar) yogurt
1/4 tsp cayenne powder (high BTU measure)
depending on mood... 1/4 tsp st john wort powder
1.5 tsp "crystal energy"
then i let it all mix at high revolutions until well mixed and i drink and it is yummy. i am not much of a sugar sweet person (right now) so this mix with the pineapples is plenty sweet to me.
you can barely taste the flax seed oil if at all...
good luck!
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