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May 4th, 2011

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What’s Amy eating?

Wednesday, May 4th, 2011

So, the original dinner plans were scraped when the weather turned to cold rain and my cold bones cried out for a warm soup.  However, twenty minutes into making the soup, I suddenly emerged from the apparent fog in which my mind had been functioning and realized that the soup needed 90 more minutes of simmering yet dinner was 20 minutes away.   Grind teeth slightly, plastered on a forced smile because small eyes were watching and it was back to original dinner plans.  Did I mention that I also poured a glass of wine?

Here is tonight’s menu:

Salad greens topped with black beans, sliced grape tomatoes, corn kernels, and a few crumbs from the bottom of a bag of tortilla chips

Avocado/Cilantro dressing, adapted from Eating Well magazine (puree in a blender: 1/2 avocado, 1/2 cup plain yogurt, 1/2 tsp minced garlic, 2 chopped scallions, lime juice from 1/2 lime,  3/4 cup cilantro, pinch sugar and pinch salt)

Grilled chicken breasts

Sliced apples

 

 

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“3”

Wednesday, May 4th, 2011

Today’s theme is “3” – as in the location of a double bond in the chemical structure of omega-3 fatty acids.  Omega-3s, as they are more commonly known, are a nutritional buzzword but how much do you actually know about them?

Omega-3 fatty acids are a specific group of polyunsaturated fatty acids (PUFAs).  PUFAs have multiple double bonds in their chemical structure, as compared to monounsaturated fatty acids, which have only one double bond, and saturated fatty acids, which have none.  The names of the omega-3 fatty acids  are alpha-linolenic acid, eicosapentaenoic acid, docosahexaenoic acid (say those five times fast.)

These fatty acids are considered essential because the human body can not make them –you must get them through food.  They are found in oily cold-water fish, such as salmon, trout, halibut, herring, and albacore tuna.  Other sources include flaxseed and flaxseed oil, walnuts and walnut oil, and canola/rapeseed oil.

Time for the “so what” answer.  Omega-3s have been repeatedly shown to be an important part of a healthy diet.  Research shows that they reduce inflammation and may reduce risk of heart disease,
cancer, arthritis.  Furthermore, these fatty acids are concentrated in the brain and may play a role in memory, cognition, and behavior.  Sounds good to me.

The current recommendation of enjoying fish at least twice a week is a great way to boost your omega-3s.  Also, before dashing off for a supplement, be sure and talk to your physician or dietitian.

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