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Healthy Food Lover's Newsletter, Issue #29 - Essential Fats (Oneness Raw)
February 28, 2015
|Hello Healthy Food Lovers,
Essential Fats (Oneness Raw)
Essential fats or essential fatty acids are plentiful and intact on the Oneness Raw Diet. These fats will be essential to staying in tip top shape and are to be supplied by your diet.
These essential fatty acids are known as Omega 6 and Omega 3. Your body will need a decent supply of both everyday in order to properly function.
For the most part, people (especially in America) do not get enough Omega 3's in their diet and an excess of Omega 6's - bad Omega 6's!
The correct ratio between these two essential fats is very important as they compete with each other for access into your body.
And the primary reason for consuming essential fats or essential fatty acids is for the production of prostaglandins which are a group of potent hormone-like substances that play a large role in managing the housekeeping of your cells.
Symptoms of Essential Fatty Acid Deficiency
Bad Omega 6's!!!Even though Omega 6 may be plentiful in the American diet, many of these essential fats will be rendered useless as they will be rancid and toxic when consumed.
Refined oils such as soybean oil, corn oil, sunflower oil, safflower oil, cottonseed oil, and canola oil are all rich sources of Omega 6 fatty acids, but will be damaged after processing.
You see high heat, light and oxygen all destroy essential fats or essential fatty acids.
So you'll want to avoid highly processed or over-cooked essential fats and strive for cold-pressed, raw, or low temperature cooked to get the best results when consuming Omega 6 and even Omega 3 foods.
Also, foods extremely high in Omega 6 versus Omega 3 will create a major problem in your body.
Omega 6's are highly associated with creating inflammation in the body which can lead to violence and depression.
On the flip side, Omega 3's are associated with stopping inflammation and improving conditions such as depression and Bipolar Disorder.
These essential fats continuously compete for "chemical" conversion and it appears that these two fats may be required in "approximate" amounts to be useful to your body.
A ratio of No More than 4 Omega 6's to 1 Omega 3 has been associated with good health. The recommended daily amount for Omega 3 is approximately 1 to 3 grams per day for an adult.
The recommended daily amount for Omega 6 is about 12 grams per day for an adult. Based on this figure - you would need to consume 3 grams of Omega 3 or lower the amount of Omega 6 to stick to a 4 to 1 ratio.
Foods High in Omega 3Cold-Water Fish: Salmon, Sardines, Tuna, Mackerel, Sablefish, Herring, Anchovy, Trout
Wild Caught Fish: Halibut, Cod, Striped Bass, Pollock, Perch, Snapper
Wild Caught Seafood: Queen Crab, Lobster, Oysters, Shrimp, Scallops, Caviar, Mussels, Clams, Octopus, Cuttlefish
Seeds: Flax Seeds & Flax Seed Oil
Misc: Fish Oil Supplements
Foods High in Omega 6Oils and Fats: Cottonseed Oil, Soybean Oil, Corn Oil, Grape Seed Oil, Safflower Oil, Canola Oil, Sunflower Oil, Margarine, Peanut Oil, Avocado Oil, Olive Oil, Lard, Grain Fed Butter
Nuts and Seeds: Walnuts, Almonds, Brazil Nuts, Pecans, Hazelnuts, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Sesame Seeds
Legumes: Peanuts, Cashews, Soybeans, Garbanzo Beans
Animal Foods: Conventionally Raised Pork, Grain Fed Beef & Meats, Factory Farmed Eggs & Poultry
Vegetables: Yellow Corn
Fruits: Avocado, Green Olives, Condensed Tomato Products
Grains or Pseudo Grains: Cornmeal, Wheat, Oatmeal, Buckwheat, Rye, Brown Rice
Misc: Processed Baked Goods, Processed Cheese, Salad Dressings, Mayonnaise, Potato Chips, Tortilla Chips, French Fries, Deep Fried Foods, Dark Chocolate
Neutral Ratio of Omega 6 to Omega 3Grass Fed Dairy: Whole Milks, Whole Yogurt, Soft Cheese, Hard Aged Cheese, Butter, Cream
Seeds: Chia Seed, Hemp Seed
Legumes: Black Beans
Animal Foods: Grass Fed Meats, Wild Game, Pastured Eggs
Vegetables: Spinach, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Collard Greens, Romaine Lettuce, Boston Lettuce, Red & Green Leaf Lettuce, Kale, Watercress, Arugula, Onions, Potatoes, Squash, Turnips, Leeks, Carrots, Seaweeds
Fruits: Papaya, Mango, Cantaloupe, Apples, Medjool Dates, Kiwi, Honeydew Melon, Oranges, Strawberry, Blueberry, Raspberry, Lemons, Limes, Banana, Grapes, Cherries, Red Bell Pepper, Pineapple, Plantains, Kalamata Olives
Grains or Pseudo Grains: Quinoa, Spelt, Wild Rice
Misc: Basil, Thyme, Oregano, Tarragon, Saffron, Cinnamon, Cane Sugar, Honey, Mustard
Oneness Raw Recipe - Salmon TartareTartare is a dish that you will typically find at a French restaurant.
Most people associate tartare with just meat, but you can use raw fish such as salmon to make this Oneness Raw Food dish.
Meat tartares are commonly served with onions, capers, and a raw egg yolk. However, other ingredients may work better when making a fish tartare recipe.
Some common choices for a salmon tartare are lemon or lime juice, zest, herbs, shallots, hot peppers, cucumber or pickles, and olive oil or mayonnaise.
Just be sure to cut the salmon into small pieces and eat it as soon as possible if you are using lemon or lime juice as to avoid making a ceviche.
To a More "Balanced" Mood,
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