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Ongoing groups include a weekly drop-in weight loss
group on Mondays from 4 to 5 pm (led by
Juleeanna Andreoni, MS, RD / cost:$15 per session)
and weekly group psychotherapy for individuals with
binge eating disorder or bulimia on Tuesdays from 4
to 5:30pm (led by Christine Howard, PsyD / cost: $45
per session). Please call us for additional information.
For up-to-date information about our upcoming
workshops and classes, please check our website or
give us a call. Registration and payment in advance
are required for all ph&w events and space is limited
to
12 (cooking classes are limited to 6). We strongly
encourage early registration.
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With all of this talk about the importance of essential
fatty acids for good health, there remain some
lingering
questions about how much we ought to consume and
from which source(s). Well, the Inuit people who live
in Greenland have provided some insight into how we
might benefit from omega 3s and prevent heart
disease. Inuits eat a lot of fat -
about 40% of their total caloric intake - but ironically
have low rates of degenerative diseases including
diabetes and heart disease. The catch is that these
indigenous people, when they follow their traditional
diets, consume different types of fats than we do with
our Western diets. Inuits eat a lot of marine-derived
omega 3 fatty acids in the form of fatty fish and
fish-eating mammals (seal, walrus and whale).
Although walrus burgers are unlikely to become the
next trendy food to be served in the U.S., there are
other ways to incorporate these healthy fats into our
diets.
Omega 3 fatty acids come from 2 different sources:
marine-derived and plant-derived. There are 2 marine-
derived essential fatty acids: eicosapentaenoic acid
and docosahexaenoic acid. Eicosapentaenoic acid,
or EPA as it is known for short, is a polyunsaturated
fatty acid that acts as a precursor for eicosanoids and
is known to inhibit platelet aggregation. By lowering
inflammation, EPA can play a beneficial role in various
medical
conditions including heart disease and arthritis.
Docosahexaenoic acid, or DHA, is found in
microalgea and is concentrated in cold-water fish
such as
Chinook salmon (1.48 g/3-oz serving) and sardines
(0.98-1.70 g/3-
oz serving). White canned tuna (.73 g/3-oz serving)
and capsules of omega 3 concentrate (0.5 g/g oil) can
also be good sources. Interestingly, you can also
obtain DHA from the marine algae crypthecodinium
cohnii. Spirulina and chlorella may also be DHA
sources. DHA is required, for example, for normal
brain function in adults. Certain plants contain alpha-
linolenic acid, or ALA. Sources of highly concentrated
ALA include flaxseed oil (8.5g/tbsp) and freshly ground
flaxseeds (2.2
g/tbsp). You can also find ALA in walnuts and walnut
oil (1.4 g/tbsp of oil), canola oil (1.3 g/tbsp), soybeans
and soybean oil (0.9 g/tbsp of oil) olive oil (0.1
g/tbsp), pumpkin seeds, and pursulane. Unlike EPA
and DHA, in order for ALA to exert its positive effects, it
must first be converted by enzymes in your body to
EPA and DHA. Some people either lack these
enzymes or have a reduced ability to carry out this
conversion, potentially rendering ALA useless.
There is mounting evidence that the consumption of
marine-derived omega 3 fats does, in
fact, offer health benefits. Epidemiological and clinical
trials have shown EPA and DHA to reduce the
incidence of cardiovascular disease. The dosage for
benefit remains unclear at this time. There is some
research suggesting that EPA and DHA
supplementation ranging from 0.5 to 1.8 g/d (either as
fatty fish or supplements) significantly reduces death
from cardiac events.
In terms of the health effects of ALA or plant based
omega 3 fatty acids, the data is much more limited.
Since ALA must be converted by a limited supply of
enzymes into EPA and DHA, the ability of this
essential fatty acid to have health-promoting effects is
reduced. As a result, only 10%-20% of the ALA
consumed is converted into the active fatty acids EPA
and DHA. Flaxseed oil capsules, for example, deliver
roughly 340 mg of omega 3s in six capsules
when the
conversion is considered. A single fish oil capsule
could deliver the same amount. Flaxseed oil may be
best used as a boost to your omega 3 intake, but, at
least until further research is completed, should not
be considered a substitute for fish or fish oils. There
is some evidence to support total intakes of
approximately 1.5 to 3 g/d of ALA for health benefits.
Not all fish are created equal when it comes to both
quantity of omega 3s or safety. Some
species of fish may contain methylmercury,
polychlorinated biphenyls (PCBs), dioxins, and other
environmental contaminants and may represent a
potentially significant source of contaminants for
humans. Some types of fish, such as small or
young fish that do not eat other fish, are low in
contaminants and considered safe. These fish
include all forms of salmon, including canned
salmon (except from great lakes), rainbow trout,
sardines, herring, and pilchard. Many fish oil capsules
are made from small, young fish. Fish that eat other
fish and fish that live many years, such as swordfish,
shark, marlin, and large tuna, accumulate the most
contaminants and are therefore not as safe to eat.
Pregnant women, women who may become pregnant,
and children should avoid eating these fish altogether
and focus on eating other omega 3 food sources such
as salmon, sardines, herring and, as a supplemental
source, flaxseed oil.
While the jury is not completely in, it appears that
marine sources of omega 3s have a considerable
advantage over plant sources by bypassing the need
to convert ALA to DHA and EPA. When choosing either
fish or fish oil capsules, it is important to keep in mind
the possibility of contamination. Generally, these oils
should be kept refrigerated and flax oil should
never be heated. If you would like to
add omega 3s or are already taking a dose larger
than 3g/day, you should consult with a physician since
these substances may be harmful to your health
(increased LDL cholesterol, increased bleeding, etc,).
Stay tuned for information on the potential health
benefits omega 3 fatty acids may offer you in our May
e-newsletter.
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poached salmon with citrus and tarragon
sauce
Tarragon is traditionally used in herbal vinegar for
marinades and vinaigrettes, as well as in Béarnaise
sauce. In this recipe, I have added the tarragon to the
poaching liquid. With its sweet and spicy licorice
flavour, it is a great partner for salmon. Serve with
your favourite rice.
Serves 4.
4 – 6 oz. filets of wild salmon;
½ cup of freshly squeezed orange juice;
2 Tbsp. butter;
1 Tbsp. flour;
½ tsp. salt ;
¼ tsp. black pepper.
POACHING LIQUID
1 Tbsp. extra virgin olive oil;
1 large shallot, minced;
2 cups filtered water; 4 Tbsp lemon juice; 1 heaping
tsp fresh tarragon leaves, chopped.
In a large skillet, over medium heat, SAUTE shallot
and tarragon in olive oil for 1 minute. ADD water and
lemon juice; BRING poaching liquid to a gentle boil;
PLACE salmon, skin side up, in liquid; POACH
covered for 10 minutes or until fish flakes easily;
REMOVE skin and TRANSFER fish fillets to a serving
platter; KEEP warm; ADD orange juice and butter to
poaching liquid and HEAT. WHISK in flour and COOK
until liquid thickens; SEASON with salt and pepper;
POUR over salmon fillets.
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copyright 2007 portland health and wellness We are very interested in your comments and suggestions. Please let us know if you have a topic you would like to see covered in future newsletters. We look forward to hearing from you.
Sincerely,
the staff of
Portland Health and Wellness
email:
infoph_w@comcast.net
phone:
503.236.4506
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