Tag Archives: omega-3

The Sun Life Diet-The Role Vitamin D Plays In Your Overall Health

This week I spoke about all of the health advantages of adding sunlight to your daily routine. Vitamin D plays a major role on your overall health! If you missed last night’s episode you can tune in HERE.

What We Covered:

1:10-Recap of the Sunshine Diet

3:41-Cholesterol Sulfate & Vitamin D3

5:05-UVB Lamp

6:04-Sunlight

6:59-EndoPAT Machine

7:55-Dr. Stephanie Seneff

9:35-Myths about The Sun, Cholesterol, & Vitamin D

9:58-Myth: Too Much Sun Is Unhealthy

10:59-Vitamin D Deficiency

11:12-Myth: The Most Likely Cause of Skin Cancer is Overexposure To The Sun

11:59-Omega 3 Fats

12:55-Omega 6 vs. Omega 3 Ratio

15:10-Myth: Sunburn or Skin Damage from The Sun Is What Causes Skin Cancer

16:35-Sun Bathing and Sun Burn are Detrimental to Health

18:15-Sunscreen Is Good for You and Should be Worn at all Times When Outdoors

19:15-Two Different Types of Sun Rays

20:44-What Would Happen If The Sun Went Out?

23:25-What The Sun Can Protect

24:50-Myth: Cholesterol Is Bad

25:17-Cholesterol Is The ‘Master Hormone’

25:50-Myth: LDL Cholesterol Is Bad

26:56-If I Have High Cholesterol, Taking A Statin Will Prolong My Life

27:33-Myth: High Cholesterol Causes Heart Attacks

28:35-Myth: High Cholesterol Causes Alzheimer’s

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

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Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

Copyright © 2015 by Dr. J Renae Norton
All rights reserved. Do not Distribute. Use only with Permission.

Fats Explained: Essential Fatty Acids – Omega-3 Fatty Acids

Whether you suffer from Anorexia, Bulimia, Binge Eating, Obesity, emotional eating, or have problems with weight management due to restricting or overeating, you need to know about what fats do in your body once and for all. In other words whether you are obese, underweight or a normal weight, if you are having problems regulating food intake in healthy ways, this series on fat is a must. If you missed my article about saturated and unsaturated fats, be sure to read it HERE.

Omega 3 Salmon

Omega 3, 5 & 6 fatty acids are poly-unsaturated fats while Omega 7 and 9 fatty acids are mono-unsaturated fats.  The name “Omega” indicates how far from the end of the molecule (i.e. the omega position is the last letter in the Greek alphabet) the first double bond occurs. In an Omega 3 fat it occurs on the third carbon atom from the end of the molecule, in an Omega 5 it occurs 5 from the end of the molecule and so on.

Polyunsaturated Essential Omega-3 Fatty Acids 

Omega-3 Fatty Acids are referred to as Essential Fatty Acids; i.e. fats that our bodies need them to function, but are not capable of producing. As a result, we need to obtain Omega-3 Fatty Acids directly from dietary sources.

It is best to obtain Omega 3 directly from the foods that are rich in them. The chart below is a good guide.

Sources of Omega 3

In addition to supporting the heart, brain and eyes, studies show that Omega-3s:

  • Reduce inflammation throughout the body
  • Keep blood from clotting excessively
  • Maintain the fluidity of cell membranes
  • Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
  • Decrease platelet aggregation, preventing excessive blood clotting
  • Inhibit thickening of the arteries by decreasing endothelial cells’ production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
  • Increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
  • Reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
  • Reduce the risk of becoming obese and improve the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
  • Help prevent cancer cell growth

Conditions or symptoms that indicate a need for more Unsaturated Omega-3 foods:

  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain

Unsaturated Omega-3s have been show to protect against:

  • Alzheimer’s Disease
  • Asthma
  • Diabetes
  • Arthritis
  • Osteoporosis
  • Attention Disorders
  • Skin Disorders
  • High Cholesterol
  • High Blood Pressure
  • Macular Degeneration
  • Digestive Difficulties

To Get the Most Polyunsaturated Essential Omega-3 Fat

Research indicates that omega-3s may be better absorbed from food than supplements. Norwegian researchers compared 71 volunteers’ absorption of omega-3s (EPA and DHA) from salmon, smoked salmon, cod (14 ounces of fish per week) versus cod liver oil (3 teaspoons per day). Cooked salmon provided 1.2 grams of omega-3s daily, while cod liver oil provided more than twice as much: 3 grams of omega-3s per day.

Despite the fact that the salmon group got less than half the amount of omega-3s as the cod liver oil group, blood levels of omega-3s increased quite a bit more in those actually eating salmon than in those taking cod liver oil. (This is such great news, as it is a hard sell getting patients to take their cod liver oil :-). My grandmother used to line us all up and it wasn’t an option not to take it. But most people did not grow up that way.)

The researchers found that after 8 weeks, EPA levels rose 129% and DHA rose 45% in those eating cooked salmon compared to 106% and 25%, respectively, in those taking cod liver oil.  In the group eating smoked salmon, blood levels of omega-3s rose about one-third less than in the salmon group. In those eating cod, the rise in omega-3s was very small.

But that’s not all. Concurrent with the rise in omega-3s in those who simply enjoyed a couple of meals featuring salmon, a drop was seen in blood levels of a number of chemicals that lead to inflammation (TNFalpha, IL-8, leukotriene B4, and thromboxane B2). The researchers think omega-3s may be better absorbed from fish because fish contains these fats in the form of triglycerides, while the omega-3s in almost all refined fish oils are in the ethyl ester form.

Once absorbed from the Salmon, the body converts omega-3s from triglycerides, to ester forms, as needed. The body does this naturally on it’s own. Since we want triglycerides to be as low as possible, this is a good thing.

Bottom line: Eat wild caught Salmon, 14 oz’s. a week, or eat less of that and include flax and walnuts along with grass-fed protein.  At the very least take a fermented, non-refined fish oil such as Blue Ice, from Green Pastures, every day!

The most common Omega-3s are α-Linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). Compared with their plant Omega 3 counterparts, the marine Omega 3’s have another advantage; they are excellent sources of low fat protein.  They are also critical to our neurological well-being.  Fish oil, when combined with exercise, is the only thing presently known to reduce the risk of Alzheimer’s.

In our next blog post, we’ll discuss Omega-6 Fatty Acids, and the importance of balancing your Omega-3s and Omega-6s!

Updated on Aug 5 2013.

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!

Take my new Eating Disorder survey!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2013, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2013, Dr J Renae Norton. http://edpro.wpengine.com’.

News You Can Use: April 7-14 2013

News You Can Use

“As an Eating Disorder Professional, I know that many of my clients that are in treatment for Anorexia, Bulimia, Bulimarexia, Binge Eating Disorder or Obesity are overwhelmed by all the information in the news about our health. In hopes of relieving some of the stress this can inflict on both my patients and readers, I’ve highlighted some of the weekly health news that was of particular interest to all of us at The Norton Center for Eating Disorders and Obesity. From my eating disorder and obesity treatment center in Cincinnati, here is your weekly news update for the week of April 7 – April 14 2013!”

Omega-3 fatty acids tied to longer life: study

Eating Disorders and Laxative Abuse: What You Need to Know

Food fraud: 10 counterfeit products we commonly consume

The globalization of GMOs: How genetic engineering is destroying the developing world

Parenting with an Eating Disorder

Were there any news articles that you saw this week that really grabbed your attention? Leave a comment with a link. If the article helped you, it will likely help some of my other readers!

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2013, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2013, Dr J Renae Norton. http://edpro.wpengine.com’.

Top Ten Supplements

photo used under creative commons license

Dr. Donald W. Miller, Jr recently published an article listing the top ten supplements that he takes on a daily basis. The article is particularly informative, as it also lists both recommended dosages and the benefits of taking each supplement. These are the top ten supplements he recommends:

  1. Vitamin D3
  2. Iodine
  3. Selenium
  4. Vitamin K2
  5. Magnesium
  6. Alpha Lipoic Acid
  7. Coenzyme Q10 (CoQ10)
  8. L-Carnitine
  9. Omega 3 Fatty Acids
  10. Resversatol

To read more about the benefits of taking each of these supplements, be sure to read the full article HERE. As always, be sure to consult with your physician before starting any new supplements!

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2012, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2012, Dr J Renae Norton. http://edpro.wpengine.com’

What’s the Deal with Nuts?

Macadamia Nuts

photo used under a creative commons license

“I’ve been treating eating disorders (ED’s) and obesity for nearly 25 years and have always had good outcomes.  My rate of success improved dramatically, however, when I discovered the critical role that processed food plays in causing as well as in preventing recovery from Anorexia, Bulimia, Bulimarexia, (a combination of the two) Binge Eating Disorder (BED,) Emotional Eating and Obesity. To this end, I find it of great importance to provide both my patients and readers with relevant nutrition information to aid in their recovery. You can view all my Nutrition, Fitness, and Health articles here.

There have been numerous studies that show that people who eat a healthy diet that incorporates nuts typically experience greater health benefits (such as weight loss, and lower levels of bad cholesterol) than those who eat a healthy diet that does not incorporate nuts. Do all nuts offer the same health benefits? Are all nuts created equal? There is one kind of nut that stands head and shoulders above the rest; the macadamia nut! High in protein, fiber, and healthy fat content, macadamia nuts are the most energy dense nut available.

Macadamia nuts contain the highest level of monounsaturated fat than any other natural, commercially available food. Monounsaturated fats have been shown to be beneficial in lowering bad cholesterol levels. A study published by UC Irvine demonstrated that foods that contain unsaturated fats curb the appetite and makes people feel fuller longer. Combine this with the high fiber content of macadamia nuts and they quickly become one of the most satisfying nuts on the store shelf.

Macadamia nuts also contain the best ratio of omega-3:omega-6 fatty acid ratio. The ideal diet contains an 1:1 ratio of omega-3:omega-6 fatty acids. The typical person eating the Standard American Diet (SAD) is estimated to be at a 1:30 omega-3:omega-6 fatty acid ratio, mainly due to the increase of soy and corn in our food supply. Diets that have an unbalanced omega-3:omega-6 ratio lead to cardiovascular disease, cancer, and inflammatory and autoimmune diseases. With the exception of macadamia nuts, the majority of nuts contain too little omega-3 fatty acids and too much omega-6 fatty acids. Check out these nutrition stats from Nutrition Data:

Omega-3 Fatty Acids (mg)

Omega-6 Fatty Acids (mg)

Macadamia

60

360

Almonds

2

3400

Hazelnuts

20

2200

Pistachios

70

3700

Brazil Nuts

5.1

5800

Cashews

7

2200

Walnuts

2500

10100

Pecans

280

5800

In addition to the aforementioned benefits, macadamia nuts:
  • Are low in polyunsaturated fats
  • Are low in linoleic acid
  • Are cholesterol-free
  • Contain all essential amino acids; and a few non-essential amino acids
  • Are a good source of vitamin e, thiamine, riboflavin, niacin, pantothenic acid, and folate
  • Contain antioxidants, such as squalene
  • Are rich in the minerals iron, potassium, phosphorus, magnesium, calcum, zinc, copper, and selenium

Aside from coconut oil, macadamia nut oil is the healthiest cooking oil. Its low omega-6 fatty acid content makes it a highly stable oil that is least likely to oxidize when exposed to heat. The rich, buttery- tasting oil is also high in monounsaturated fat; even higher than the olive oil found in most kitchens today. Macadamia nut oil contains palmetoleic acid, an omega-7 fatty acid that is rarely found in food. Macadamia nut oil can be used for sautéing, stir frying, and salad dressings, basically anything you would typically use olive oil for.

Let’s Connect!

Take my new Eating Disorder survey!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2012, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible.

Please credit ‘© 2012, Dr J Renae Norton. http://edpro.wpengine.com’

Sources:

Are Macadamia Nuts Superior to All Other Nuts?


http://nutritiondata.self.com/

Mmmmmmmmmmmm… Fat


http://www.eurekalert.org/pub_releases/2008-10/uoc–uss100608.php

Smart Fuel: Macadamia Oil

More on Omega


http://www.ncbi.nlm.nih.gov/pubmed/12442909