Omega 3, 6 and 9s: The Good, the Overly-Abundant and the Unnecessary

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The nutritional supplement market is a multi-billion dollar industry, but most consumers don’t realize that supplement manufacturers have NO responsibility to sell you products that are actually effective. That’s why it can be so confusing to sift through the marketing mumbo-jumbo and get to the evidence.

Fatty acid supplements are one such example. Many people are concerned about their omega-3 intake (as they should be) and with the multitude of benefits associated with high dietary intakes of omega-3s, particularly those from fish, it is not surprising that many people elect to take omega-3 or fish oil supplements.

While the jury is still out on the benefit derived from taking omega-3 supplements, what about the other omega fatty acids on the market, such as omega-3-6-9 supplements? Are they worth the added coin or simply a marketing ploy?

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TGIF

  • Another link between obesity and BPA. Girls between the ages of 9 – 12 years with high levels of bisphenol A (BPA) in their urine had double the risk of being obese as girls with low BPA levels. And we still allow this to line our food cans? Hopefully the FDA will reconsider their position on banning BPA
  • TGIFMice fed a high fat diet and green coffee bean extract did no better weight-wise than mice not receiving the “miracle” supplement, though they were more likely to develop fatty liver!
  • Drink hot cocoa, reduce inflammation? Before you get the chocolate and whipped cream out, the study had NOTHING to do with hot cocoa, but rather unsweetened cocoa powder! Over a 10-day period, mice consuming the human-equivalent of about 10 tbsp of cocoa and a high fat diet experienced reduced insulin levels and inflammation compared with those not getting the cocoa.
  • Monitoring growth patterns shortly birth and onwards can predict childhood obesity. As early as 2 to 4 months of age, rapid growth in weight-to-height were linked strongly with obesity at age 5 years.
  • Olive oil wins again! Following a heart-healthy diet rich in vegetable oils, nuts and seeds is associated with improved survival by 30% in men diagnosed with prostate cancer, particularly when unsaturated fats replaced refined carbs.
  • Sugar drinks reduce stimulation of the brain “sweet spot”? In those with insulin resistance (a significant risk factor for type 2 diabetes), drinking a sugary drink caused  altered release of dopamine in the pleasure centre of the brain when compared with healthy controls.
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Tournament of Seeds Semifinals: Chia vs. Sesame

Food Fight tournamentIt’s our last semi-final match! Chia seeds may get all of the press, but sesame is coming off of an impressive upset over pumpkin seeds due to superior fibre and micronutrients. Who will take on flaxseed in the finals?

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Feed Neurons, Starve Fat

flavour-of-the-week-logo3Achieving and maintaining a healthy body weight is a key factor in good health. Your brain plays an essential role by driving appetite based on the body’s energy needs… ideally that is. Unfortunately, this system is not always in perfect balance and the end result is often weight gain.

While there are also numerous other factors that affect energy balance which should not be forgotten – appetite hormones, environmental cues, social cues, etc. – this week, we are focused on brain health. In short, you need a healthy brain to correctly regulate appetite (1). How can what you eat help build your brain?

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TGIF

  • Tomorrow is World Ocean’s Day! Do your part to protect the largest area of our planet and the diversity contained within. Choosing sustainable tuna can be a great place to start! For more information on sustainable fish and seafood choices, check out seachoice.org.
  • TGIFEver wondered how many calories are in that sugary, boozy cooler? You may not have to wonder much longer – at long last, alcoholic beverages may be required to have a nutrition label.
  • Researchers from Sweden have found that children spending more time watching TV, and being exposed to more TV commercials, have higher intakes of sugar-sweetened beverages. For each additional hour of screen time, sugary beverage consumption rose 50%!
  • First it was sport drinks, now it’s protein drinks. Consumption of high-protein shakes and drinks formulated for exercise and recovery is booming in the general public. Perception is that these drinks are “healthy”, but they’re usually just high calorie and totally unnecessary!
  • Because the Eat Right 4 Your Blood Type diet just won’t go away! A systematic review from the American Journal of Clinical Nutrition shows that “no evidence currently exists to validate the purported health benefits of blood type diets.”
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Tournament of Seeds Semifinals: Flax vs. Hemp

Food Fight tournamentIt’s an all-Canadian seed battle in this semi-final match-up!

Canada is the largest producer of flaxseed, supplying over 30% of worldwide demand, and although China produces the most hempseed, Canadian crops supply much of the American market because hempseed (even for food!) cannot legally be grown in the US. Who will take the win to go to the finals?
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Goiter Free, Iodine Deficient?

flavour-of-the-week-logo3Iodine is not a nutrient you hear much about. In fact, until recently overt iodine deficiency seemed to be confined to the developing world.

But could all of that be changing? Recent research suggests that sub-clinical iodine deficiency may be growing in the developed world, particularly in groups with high iodine needs like pregnant women. Why is the once-forgotten iodine back in the limelight and what could the DASH diet have to do with it? Continue reading

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