The Omega Diet

[Guest guest]

The book is " The Omega Diet: The Lifesaving Nutritional Program Based

on the Diet of the Island of Crete, " by Artemis P. Simopoulos, M.D.

You can find it at any bookstore, and Amazon.com has new and used

copies. Your library may have a copy but you'll want a copy for

yourself. The information is clear and concise, complete with easy

tables to guide understanding. There are numerous easy recipes and a

listing of manufacturers for recommended products.

People with CF (and studies show CF carriers too) are low in DHA,

which is an omega 3 essential fatty acid made in the body from EPA,

another omega 3 essential fatty acid.

The book -- though it doesn't mention CF -- shows how to raise omega 3

essential fatty acid levels by changing diet. This will reduce

inflammation.

This book is an absolute must if you or any family member has a

chronic illness involving inflammation: asthma, heart disease, osteo

or rheumatoid arthritis, sinusitis, eczema, psoriasis, headaches, etc.

One of the things you can do right now -- today -- to make changes is

go out and buy flax seed. We buy organic flax seed from GNC. Many

grocery stores carry flax seeds now. Once you open the container,

you'll need to keep the seeds in the refrigerator or freezer to ensure

they don't spoil. If you buy flax seed oil instead of seeds, buy only

oil that is stored in a refrigerated section of the grocery store.

If you want to grind the seeds to make flax meal, you'll need a coffee

grinder. A blender or food processor won't work (the seeds are teeny

tiny).

Another thing you can change today -- right now -- go through your

cupboards, refrigerator and freezer and throw out everything that says

it contains, shortening, lard, margarine, animal beef tallow,

cottonseed oil, soybean oil -- the only acceptable oils are:

olive oil

canola oil (rapeseed in Germany, I think)

HIGH OLEIC safflower oil

HIGH OLEIC sunflower oil

(if it doesn't say high oleic, don't use it)

You can find products that contain only the good fats/oils listed

above, but you have to start reading all ingredient labels closely.

It's a good learning experience for kids, teaching them how to be good

shoppers and make healthful choices.

Below is a partial listing of foods either containing or processed

in fats/oils:

--shortening (i.e., Crisco and others)

--chips, crackers, breads, tortillas

--canned frosting

--some breakfast cereals; granola/meal replacement bars

--mixes for frosting, cakes, cookies, muffins, pancakes, quick breads

-- " instant pasta dinner " type mixes

--margarine, mayonnaise, salad dressings

--peanut butter, spaghetti sauces, soups, chili, stews

--Some " nutritional " beverages such as Scandishakes

--refrigerated cookie dough, rolls, biscuits

--frozen pizzas and meals

--frozen pancakes, waffles, bread dough, cookie dough, pies, " Cool

Whip " type toppings; some ice cream and ice cream novelties

--refrigerated and nonrefrigerated coffee creamers

--some refrigerated and nonrefrigerated snack puddings

Best thing to do for your health and the health of your family is to

return to basics: buy fresh or frozen single-ingredient foods and

learn how to cook. Even if you don't think you have the time, most

wholesome dinners take under 30 minutes to prepare.

Kim

[Guest guest]

Kim,

Do flax seeds help increase the dha in the body? If so, does it

work if the seeds are not digested? What types of food would you

add ground flax seeds to? Zach is 18 months old. Would flax seeds

be ok for a baby?

I am going to get the book you suggested from our library, but

thought I would pick your brain in the meantime.

Sara

[Guest guest]

Hi Sara,

Yes, flax is one of the easiest ways to increase omega 3.

Remember, EPA and DHA are both omega 3 essential fatty acids. DHA is

made in the body from EPA -- but the theory is that in CF, there's

something wrong with the pathway so that EPA isn't converted to DHA.

That's why many of us take (and give our children) a DHA supplement,

along with eating flax and other foods high in omega 3, such as salmon

and tuna. But at the same time, we also try to decrease foods high in

omega 6 fats because those compete with the omega 3 fats.

It sounds confusing at first, but when you get the book it will all

fall into place, I promise.

Most American diets are too high in omega 6 essential fatty acids, and

this is what increases inflammation. Dr. Simopoulos does a wonderful

job explaining and mapping out how diseases such as heart disease,

diabetes, asthma, arthritis, reflux, and numerous stomach and

intestinal diseases have increased in the US since the Industrial

Revolution. The evidence is so compelling. No wonder the acronym for

the Standard American Diet is S.A.D. US food processors probably own

stock in pharmaceutical companies.

Anyway, flax seeds are very tiny--I mean REALLY, REALLY tiny--like put

three pinheads together and you sort of get the idea. So as long as

Zach is eating semi-solid foods, he should do fine because you can

sneak flax seeds and flax seed meal into so many things.

I add a couple scant tablespoons of flax seeds to my morning oatmeal

(I also add walnuts because they contain omega 3, and I add cinnamon

because it has anti-inflammatory properties).

I also add flax seeds to fruit smoothies, cottage cheese, yogurt, and

sprinkle on top of salads. I've also sprinkled a few seeds onto

sandwiches (I sprinkle it on the part that will make the seeds stick,

like on top of the mayo, mustard, or peanut butter).

You can add also add some flax seeds to ground beef or ground turkey

for meatballs, meatloaf, and burgers.

One of my favorite snacks (heck, sometimes it's my supper) is to slice

an apple, put a scoop of Smucker's Natural peanut butter on the plate,

then sprinkle flax seeds over the peanut butter. I use it as a dip for

the apples and sometimes carrot sticks. The seeds don't have much

taste, but they do add a somewhat very nice nutty flavor when they're

raw.

You can add flax seeds to batters and doughs for pancakes, muffins,

breads, cakes, and cookies. For every 3 tbs. of flax seed you can omit

1 tbs. of the butter or oil called for in the recipe.

Or if you prefer, for every 1 cup of flour called for in a recipe, you

can omit 2 tbs. of flour, replacing it with 2 tbs. of flaxmeal. Either

way, your baked goods will be more tender and healthier.

You can buy flaxmeal, but it's so easy to make your own if you own a

coffee grinder. I prefer just to buy the seeds so that I can have both

seeds or meal, whichever I want. Just remember to always keep the

seeds and meal in the refrigerator or freezer.

Flax seeds have a high fat content -- but remember it's good fat. So

it's the perfect food to supplement for people with CF who are trying

to add calories, and the perfect food for people who are overweight

and struggling with high cholesterol.

Flaxmeal is gluten free, so people with gluten sensitivity can eat it.

Last winter my dog was having a terrible time with a itchy skin. I

called my vet back home and he told me to start adding 1/2 tbs. canola

oil to his dry food. Since then, I've also started supplementing with

a vitamin/mineral powder supplement that contains flax seed meal --

and I've changed his dog food to an allergy diet that has flax in it.

What a difference it's made (finally! the dog was keeping me up nights

with his nonstop scratching)!

Also, many of us only buy eggs that are labeled " high omega 3. " They

cost more but we feel it's another way to increase the good fats.

Eggland's Best is one brand of omega 3 eggs.

Also, look for meats and chicken that are labeled " free range " or

" grass fed. " These will have a higher omega 3 content than animals

raised on corn and meals.

I don't eat much beef anymore; after living on a dairy farm for 21

years, I got burned out on beef, and I just don't trust what some

people put into their livestock. So if I'm buying lamb or chicken, I

buy organic. Instead of beef, every once in a while I'll buy a 1-pound

frozen tube of organic, free range ground buffalo from Whole Foods for

about $5.00. It's really lean and tastes good ( loves the taste

-- but then, seriously, that kid will eat anything except green beans

and lima beans). You can stretch a pound of ground buffalo pretty far

for casseroles, lasagna, spaghetti and burgers.

You'll love the book, Sara, I promise. Every once in a while (when I'm

not pinching pennies), I'll order a couple extra copies from

Amazon.com just to have on hand because I usually end up giving away

the book along with a bag of flax seeds. I need to stop doing this --

or preferably, win the lottery so I can keep doing this!

Kim

Kim,

Do flax seeds help increase the dha in the body? If so, does it

work if the seeds are not digested? What types of food would you

add ground flax seeds to? Zach is 18 months old. Would flax seeds

be ok for a baby?

I am going to get the book you suggested from our library, but

thought I would pick your brain in the meantime.

Sara

[Guest guest]

>>the only acceptable oils are:

olive oil

canola oil (rapeseed in Germany, I think)

HIGH OLEIC safflower oil

HIGH OLEIC sunflower oil

(if it doesn't say high oleic, don't use it)<<

What's about macadamia nut oil? I would like to change the taste of our

salads and have read (admittedly in one of Silke's Yellow press magazines)

that macadamia nuts contain even more mono-unsaturated fatty acids than

olives.

Peace

Torsten, dad of Fiona 6wcf and Sebastian newborn wocf

e-mail: torstenkrafft@...

[Guest guest]

Torsten,

I don't know if macadamia nut oil contains squalene or not, and

according to Dr. Simopoulos squalene helps lower cholesterol. Is that

still a goal for you? Maybe you could mix 1/2 olive 1/2 macadamia nut?

Kim

--- " Torsten Krafft " <Torstenkrafft@w...> wrote:

What's about macadamia nut oil? I would like to change the taste of

our salads and have read (admittedly in one of Silke's Yellow press

magazines) that macadamia nuts contain even more mono-unsaturated

fatty acids than olives.