omega-3s

You have probably heard that omega-3s are the newest, healthiest fat around. But what are they really?

Scientifically speaking, omega-3 fatty acids are a types monounsaturated fats that have a double bond at the third carbon on their fatty acid chain. Is this important to know? Not really.

What you should remember is all the health benefits of a diet rich in omega-3s, and where you can find these foods!

Benefits of Omega-3s:

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Fights anxiety and depression
Improve eye health
Promote brain health during pregnancy and early life
Lower risk of heart disease
Reduce ADHD symptoms in children
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Reduce symptoms of metabolic syndrome
Fight Inflammation
Right autoimmune disease
Improve Mental disorders
Prevent mental decline
Help prevent cancer
Reduce asthma in children
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Reduce fat in liver
Improve bone and joint health
Alleviate menstrual pain
Improve sleep
Good for your skin
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Woah! Now that is a list! Can you say superfood, anyone?

So now that you’re craving some good old healthy fat, where can you get it? I’m sure you’ve heard of salmon, but that’s not the only source! Check out these omega-3 packed foods, and a recipe to try them out!

Food Sources:

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Firm tofu
Spinach
Fontina Cheese
Navy beans
Grass fed beef

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Anchovies
Mustard seed
Walnuts
Winter squash
Omega-3 Eggs

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Purslane
Flaxseed oil
Wild Rice
Chia seeds
Red lentils

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Recipes:

omega-3d spinach saladSuper Food Spinach Salad with Pomegranate Glazed Walnuts

Ingredients

  • ¼ cup plus 2 tablespoons pomegranate juice
  • 1 teaspoon sugar
  • Kosher salt
  • 1/2 cup coarsely chopped walnuts
  • 1/4 cup thinly sliced red onion
  • One 5-ounce container baby spinach
  • 4 ounces white button mushrooms, trimmed and thinly sliced, about 1 cup
  • 3/4 cup grape tomatoes, halved
  • 1 tablespoon red wine vinegar
  • 1 tablespoon good quality extra virgin olive oil

Directions

  1. Combine 1/4 cup juice with the sugar and 1/4 teaspoon salt in a small nonstick skillet.
  2. Bring to a simmer over medium-high heat and cook, stirring occasionally, until the mixture reduces slightly, about 5 minutes.
  3. Add the walnuts and continue to cook, stirring, until the nuts are coated and dark and the liquid evaporates in the skillet, about another 5 minutes.
  4. Transfer to a baking sheet to cool. When cool, break apart with your hands.
  5. Meanwhile, soak the red onion in ice water for about 10 minutes; drain and pat dry.
  6. Place the baby spinach in a serving bowl and top with the onions, mushrooms, tomatoes and walnuts.
  7. In a bowl whisk the remaining 2 tablespoons juice with the vinegar, 1/4 teaspoon each salt and pepper, and then whisk in the oil.
  8. Drizzle over the salad and toss just before serving.

omega-3s oatmeal flax chocolate chip cookiesOatmeal Flax Chocolate Chip Cookies

Ingredients

  • 1 ½ cups all purpose flour
  • 1 cup quick-cooking oats
  • 1/4 cup flaxseed, finely ground in a spice grinder, or pre-ground flaxseed
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 12 tablespoons (1 1/2 sticks) unsalted butter, softened
  • 1 cup granulated sugar
  • 3/4 cup packed dark brown sugar
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup semisweet chocolate chips

Directions

  1. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.
  2. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl.
  3. Beat the butter, granulated sugar and brown sugar in a large bowl with a mixer on medium-high speed until fluffy, about 4 minutes. Beat in the eggs one at a time, beating well after each addition. Beat in the vanilla. Reduce the mixer speed to low; add the flour mixture and beat until just combined, scraping down the bowl as needed. Stir in the chocolate chips.
  4. Drop heaping tablespoonfuls of dough onto the prepared baking sheets, about 2 inches apart. Bake until golden brown, 10 to 12 minutes. Let the cookies cool 3 minutes on the baking sheets, then transfer to racks to cool completely.

Blog post written by Trainer, Sarah Oliver


VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

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