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Posts tagged ‘healthy fats’

Top 17 Vegan Sources of Omega 3 Fatty Acids

Top 17 Vegan Sources of Omega 3 Fatty Acids

 (Leesa recommends choosing organic seeds, nuts, fruits, and vegetables!)

Flax Seeds– One ounce of flax seeds contains 6388mg of Omega 3 fatty acids.

Chia Seeds—One ounce of chia seeds contains 4915mg of Omega 3s.

Hemp Seeds– One ounce of hemp seeds provides 1100 of Omega 3s.

Spinach—One cup of cooked spinach has 352 mg of Omega 3s.

Winter Squash—One cup of cooked squash contains 338 mg of Omega 3s.

Cauliflower—One cup of cooked cauliflower contains 208 mg Omega 3s.

Blueberries—One cup of fresh blueberries contains 174 mg of Omega 3s.

Wild Rice—One cup of cooked wild rice contains 156 mg Omega 3s.

Mangoes—One mango contains 77 mg Omega 3s.

Honeydew melon—One cup of honeydew melon contains 58 mg Omega 3s.

Walnuts—One quarter cup of walnuts contains 2700 mg of Omega 3s.

Tofu—One four ounce serving of tofu contains 600 mg of Omega 3s.

Cashews—A one ounce serving of cashews contains 221 mg of Omega 3s.

Sesame Seeds—A one ounce serving of sesame seeds contains 105 mg of Omega 3s.

Spirulina—One tablespoon of spirulina powder contains 58 mg of Omega 3 fatty acids.

Pumpkin Seeds—One quarter cup of pumpkin seeds contains 40 mg of Omega 3s.

Mustard Oil—One tablespoon of mustard oil has 826 mg Omega 3s; however, mustard oil should not be used in higher doses due to possible liver toxicity.

There’s a lot of discrepancy about the amount of Omega 3s a person needs on a daily basis.  To make matters worse, it’s a bit complex.  Here’s why: there are three different types of Omega 3s–EPA, DHA, and ALA.  Additionally, most experts agree that the amount should be between 500 to 1500 mg of EPA and 300 to 1000 mg of DHA, or about 800 to 1100 mg of ALA, as a starting point.  If a person is dealing with specific health concerns the numbers may increase.  The body can convert ALA to EPA and DHA, although there is some concern about how effectively ALA converts to DHA.  Additionally, the ratio of Omega 3s to Omega 6s plays a significant role. While it is about 1:30 in most people’s diets (with far more Omega 6s than 3s) it should be closer to a 1:1 ratio.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 17-time book author and board-certified doctor of natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and the upcoming book The Probiotic Promise. Subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com to receive monthly health news, tips, recipes and more.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
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  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
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Member International Association for Health Coaches 

ring ~ 770-393-1284

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Superfood: Eat Your Avocado!

Superfood: Eat Your Avocado!

 

Guacamole lovers, rejoice! It turns out that not only is avocado  super delicious, but you can enjoy your avocado without the guilt thanks to its  mix of healthy fats, vitamins, and minerals.

You probably already knew that avocado was a great source of vitamin E, but  did you know that because it’s so rich in antioxidants and the good-for-you type  of fat, it’s also an anti-aging powerhouse? Studies have shown that the minerals  in avocado even help you better absorb other nutrients, like beta carotene. They  also contain a sugar called D-manno-heptulose that helps your skin produce  collagen, which can prevent wrinkles.

It might sound a little bit strange to talk about “healthy fat,” but there  are differences between the type of fat you find in an avocado versus the fat in  something like cheese or french fries. Unlike the saturated fats that you find  in animal products and fried foods, avocados are loaded with monounsaturated fats, which help protect you  from heart disease, and their fiber content can help fight high cholesterol.

Of course, you can eat avocado on its own or mixed into guacamole, but it’s  actually a much more versatile ingredient.

10 Avocado  Recipes

Avocado Tips: Choosing a ripe avocado may seem tricky, but don’t fret! A  ripe avocado gives a bit when you squeeze it gently, but it shouldn’t feel mushy – just tender. You also don’t have to skip the avocado just because you can’t  find a ripe one at the store. Toss an unripe avocado into a paper bag with a  banana. Fold the bag closed, and check it once a day. It should ripen within a  couple of days this way. Once your avocado is ripe, store it in the fridge to  make it last longer.

1. Avocado Corn Cups – Who needs a bowl when you can  eat a yummy, organic corn salad right out of an avocado?

2. Avocado Pudding – This might sound a little iffy, but  avocado makes a great base for pudding! Just toss it in the blender with some  cocoa powder and the liquid sweetener of your choice. If you need more deets, check out these ideas for making avocado pudding.

3. Vegan Avocado Alfredo Sauce – Who needs  butter and cream? Make a decadent alfredo sauce with avocado as the base  instead!

4. Creamy Avocado Potato Salad – Mashed  replaces the mayo in this healthy, tasty side dish.

5. Avocado and Pomegranate Salad – Two  superfoods team up in this delicious salad.

6. Avocado Reuben Sandwich – Talk about decadent!

7. Vegan Enchiladas with Cilantro Avocado Cream  Sauce – I’ve always said that avocado is perfect for mimicking the  creaminess of cheese, and this recipe proves it!

8. Avocado  and Basil Mayonnaise – The avocado base for this recipe gives you  the creaminess of mayo without any high cholesterol eggs.

9. Mexican Pizza – Another delicious example  of avocado standing in for saturated fat-laden cheese!

10. Avocado Lime Cupcakes – The avocado adds a  bit of richness to these decadent vegan cupcakes.

By Becky Striepe

Becky Striepe

Becky Striepe is a green blogger and independent crafter with a passion  for vintage fabrics. She runs a crafty business, Glue  and Glitter, where her mission is to use existing materials in products that  help folks reduce their impact without sacrificing style! She specializes in  aprons and custom  lunch bags. Like this article? You can follow  Becky on Twitter or find  her on Facebook!

 

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