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Omega 3, Arsenic, Supplements, GMOs, Fats or Carbs?
In This Issue:
- Plant-Based Omega 3
- Arsenic Dangers
- Do You Need Supplements?
- The GMO Story Gets Worse
- Fats or Carbs?
You’ll Find More Fascinating Health Posts on Our Facebook Page –
Message from Bernadette Wulf
I’ve been in denial that it is really August already. Yesterday was Lughnasadh, or Lammas in the Celtic calendar, which is the beginning of autumn. I recognize that feeling in the air that the seasons are changing, but I’m not ready for autumn yet. Fortunately, we still have a couple of months of warm to hot weather ahead, and I plan to enjoy every minute of it.
I’ve been quite busy working on a new website. I hope it will be ready to launch by the end of this month. It is all about how to stay healthy on a whole foods plant-based diet, based on information gathered from Dr. Greger, Anthony William, and other sources I trust. In the past, I experimented with various versions of vegetarian diets, and I made a lot of mistakes along the way. I feel like I finally have the information I was looking for over the last 45 years. I don’t want you to make the same mistakes I did, so I’m putting what I’ve learned in a new website. Stay tuned!
This month we have a list of great sources for the Omega 3 fatty acids we all need, a short video on the dangers of arsenic, a list of the supplements you probably need to be taking, a freaky story about new trends in genetic engineering, and a definitive answer to the carbs vs. fat question.
As always, I would love to hear what you want to read about. Feel free to send requests, suggestions, or any sort of feedback. I appreciate hearing from my readers. Email Bernadette
To your health!
Everybody needs Omega 3, because it is an essential fatty acid. That means we cannot remain healthy without it. Omega 3 and Omega 6 are the only fats our bodies need that we have to get from food. Most of us get an over abundance of Omega 6, because it is found in all vegetable oils, as well as nuts, seeds, and many fruits and vegetables. Omega 3 tends to be lacking in anyone who consumes foods prepared with vegetable oils, or even olive oil, because they are much higher in Omega 6 fatty acids, and we need to keep them in balance.
Often cold water fish is recommended as the best source of Omega 3, but fish is almost always contaminated with heavy metals and pesticides these days, and some people prefer not to eat fish for other reasons. Fortunately, there are several excellent plant sources of Omega 3 fatty acids.
List adapted from post on plenteousveg.com:
- Flax Seeds – One ounce ground flax (about 4 Tbs.) = 6388mg of Omega 3 – Or 1 tablespoon flax oil = 7196mg Omega 3 (make sure it is very fresh and buy in small bottles so you can use up fast, because it quickly goes rancid.)
- Chia Seeds – 1 ounce of chia seeds = 4915mg of Omega 3 and 1620mg of Omega 6, which makes chia an excellent food to help balance the overabundance of Omega 6 in our food supply.
- Hemp Seeds – 1 ounce of hemp seeds = 1100 Omega 3 and 2700 Omega 6, which is said to be the ideal balance.
- Mustard Oil – 1 Tb. = 826mg Omega 3 and 2146mg Omega 6. This is a much better balance than the 103mg Omega 3 and 1318mg Omega 6 in olive oil.
- Spirulina – 1 tsp. = 20.7 mg and Omega 33.4mg Omega 6
- Seaweeds have fairly high amounts of Omega 3, plus, they are one of the only vegan foods that have the EPA and DHEA forms of Omega 3 – Wakame and Dulse are good choices
- Mungo beans (Urad Dal or black lentils) 1 cup cooked = 603mg Omega 3 and 43mg Omega 6 – even better when sprouted.
- Winter squash – 1 cup cooked = 338mg Omega 3 and 203mg of Omega 6.
- Leafy Greens – 1 cup cooked spinach = 352mg of Omega 3 with negligible amounts of Omega 6. Butter lettuce, broccoli rabe, collards, kale and grape leaves are also good sources of Omega 3
- Cabbage Family – Cauliflower 1 cup cooked = 208mg Omega 3 and 62mg of Omega 6. Broccoli and Brussels sprouts are also good choices.
- Blueberries – 1 cup = 174mg of Omega 3 per 1 cup and 259mg Omega 6.
- Wild Rice – 1 cup cooked = 156mg Omega 3 and 195mg Omega 6.
- Mangoes – 77mg of Omega 3s per fruit and 29mg Omega 6).
- Honeydew Melon – 1 cup honeydew melon balls = 58mg of Omega 3 and 46mg Omega 6.
You have probably heard about arsenic in rice. It has been big news lately. But what does all this arsenic do to us? One of the most alarming effects is that it appears to suppress the immune system. Dr. Greger also offers several videos on sources of arsenic in our food supply, but this one is about how arsenic can affect us.
If you are concerned about arsenic in rice, there are a few things you can do to lower your chances of ingesting arsenic:
- soak and drain rice before cooking
- cook rice in extra water and drain water before serving
- eat only California-grown rice – Lundberg is probably best
- short grain rice has less arsenic than long grain
- though brown rice may have more total arsenic, the absorption levels in white and brown rice seem to be about the same, perhaps due to the rice bran absorbing some of the toxin
- limit rice consumption to once a week or less, and avoid all together for young children
The short answer is probably yes! Even if you live in a relatively pristine environment, and you have eaten all your food fresh from your own organic garden for your entire life, you will probably need to take a few supplements to attain or maintain ideal health. Here are the supplements that Anthony William, the Medical Medium recommends for everybody:
- B-12 – in a form that includes both methylcobalamin and adenosylcobalamin – necessary, because we wash our food and therefore do not ingest the right balance of bacteria to make enough B-12 in our gut. Animal products can supply some B-12, but even heavy meat eaters can be deficient. If you are only going to take one supplement, take this one, because deficiencies can be devastating, and there is no danger of taking too much.
- Zinc – high-quality liquid ionic zinc
- DHA/EPA – from algae, rather than taking a fish oil supplement
- Probiotics – non-dairy, time-released probiotic
- Spirulina – Hawaiian spirulina can be a better choice than a regular multi-vitamin because it’s so rich in bio-available nutrients
- Nettle leaf – possesses incredible anti-inflammatory properties, and can be a great support for a run-down endocrine system. You can take nettle as a tea, tincture or in capsules.
- Ester-C – for boosting immunity (I added this one, because AW does frequently recommend it, and it is really helpful for any autoimmune or inflammation issues)
Personally, I take:
- a dropper full of VeganSafe B-12 once or twice a week
- 10 drops of ionic zinc in water whenever I feel like my immune system needs a boost
- at least 1 tsp. Hawaiian Spirulina every day (and I can really see improvement in my fingernails!)
- 1 capsule Omega-Zen3 + EPA (includes DHA) most days
- a tablespoon raw flax oil several times a week
- 500 – 1000mg. Ester-C (or sometimes sodium ascorbate) whenever my immune system needs a boost, or inflammation flares up
- I occasionally drink nettle tea and take probiotics, too, and I intend to include those more often after reading the article (link below)
I am hoping it is not one of those “too little, too late” situations, where I will never be able to make up for the decades of hidden viral issues and the lack of this important information about supplements. So far, sticking to the organic, whole foods plant-based diet with these supplements has me feeling better and better. My general sense is that I am getting healthier, in spite of getting older, which is a pretty good trend!
I wish this story was really the science fiction it sounds like. From greenmedinfo.com:
Of all the gene editing techniques, the one that is easiest, least expensive, and most popular is called CRISPR-Cas9. Proponents claim it is so safe and predictable, it should not be regulated. They want to put their gene-edited products on the market without informing governments or consumers. And they don’t even want it to be called genetic engineering, since consumers have largely weighed in against GMOs.
In some ways the CRISPR technology sounds very cool. We can now add or remove genes like pieces of a puzzle to create life forms never imagined before, but what are the repercussions? Say we use this technology to wipe out mosquitos in some area. What happens to the bats, frogs, fish, and birds that were dependent on those mosquitos? And then, what happens to the whole chain of life that was dependent on all of them? It could be one of those situations where you pull a thread and the whole fabric unravels.
How could anyone in their right mind assume that this is “so safe and predictable, it should not be regulated?” Read the article and see what you think. Does this sound insane to you?
Note: the bat glyph up in the corner was created by Dr. Jean Logan to help heal the bats. You can print it out and tape it to a bat house, if you have one. With our modern war on mosquitos, the bats need all the help we can give them.
The debate rages on. Paleo or plant-based? Fats or carbs? What diet really fosters the best athletic performance?
Carbs have been getting a bad rap in recent years, but is there any truth to the claims that avoiding carbs will enhance your energy and performance? According to this article from mindbodynetwork.com, it is quite the contrary:
“For performance, low-carb diets do not work,” says Iñigo San Millán, director of the exercise physiology lab at the University of Colorado Sports Medicine and Performance Center in Boulder. “We have more and more people coming in eating low-carb, and their performance is horrible. Restore their diets to normal and things improve.”
In a recent review of 61 studies, the vast majority showed that diets relying on more calories from carbs than from fats were optimal for performance. None found that carb-rich diets hurt performance.
That makes sense to me, since we naturally get our energy from carbs. That doesn’t mean to start loading up on donuts and sodas, obviously. It means including plenty of healthy, whole foods like fruits and gluten-free whole grains, along with Omega fatty acids, vegetables, beans, nuts and seeds. And yes, cutting carbs and loading up on fats can temporarily help you lose weight, but eventually it will undermine your health. You won’t be getting all the important phyto-nutrients you need from fruits, and you will have a very hard time getting the fiber you need.
Read more about why you need carbs –