Last week I taught a Nutrition/Cooking class for some wonderful adults with disabilities.
I’ve never done anything like it and I will admit that I was a little nervous. Ok, I was pretty much terrified. I didn’t really know what to expect, I hoped they would enjoy it and I really wanted them to like the apple dip that we made and then snacked on.

I talked about the plate method of eating that we use at Camp and then showed them how to make a favorite fall dip of mine. I grew up eating a dip very similar to this every fall, and it brings back memories of crunchy, golden leaves in the woods.

The class ended up going pretty well (they seemed to enjoy it!) and the dip went over fantastically, which I knew it would. I always eat it with apples, but it would be delicious on probably anything!

Lucky you – two Ask the Nutritionist posts in the same week! You can go into the Holiday Weekend feeling really healthy! {This post on Omega 3′s is sponsored by Eggland’s Best}

Omega 3 Fatty Acids are prevelant enough that you have probably heard of them and you probably know that you should be consuming them but you may not know why or where to even start! Omega 3′s (aka a good fat) are very important to our health for a number of reasons and because our bodies can’t produce these types of fats on its own, it is imperative that we get them through our diets.

Why we Need Omega 3′s:

• it can lower lipid levels (triglycerides and cholesterol)
• it is anti-inflammatory
• it can reduce risk of heart disease and stroke
• thought to help with depression
• want to aim for about 2,000- 4,000 mg/day
• ideally we would have a ratio close to 1:1 (omega 3 to omega 6) but Western diets typically have a ratio of up to 1:30

Where can we get Omega 3′s from?

• Seeds & Nuts: flax, hemp, walnuts
• Fish: salmon, sardines
• Fortified foods: milk, eggs, peanut butter, orange juice, chocolate
• Eggs: Eggland’s Best eggs contain 115 mg Omega 3′s – average eggs contain 49 mg
• Supplements: EPA & DHA fish oil are most common 

Sources: flax, egg, supplement, peanut butter, fish

Delicious ways to incorporate Omega 3′s into your diet:

Omega-3 Breakfast Bowl: Add an egg while cooking oatmeal ala Custard Oats. Top with flaxseed, walnuts and brown sugar.

Smoked Salmon Scramble: 2 eggs + 1 servings smoked salmon + chives

Omega-3 Salad: butter lettuce + steamed asparagus + hard boiled egg + canned sardines + hemp seeds + dressing made with flax oil

What are your favorite ways to get in Omega 3′s?