Have you taken your happy oil today??

So little thought (if any at all) is given to what we put into our bodies and how it affects our energy, moods and emotional stability. Whenever we feel low or depressed it is often chalked up to a poor night's sleep, the weather or a variety of other reasons. While these are all contributing factors, we need to look deeper. Many of us are lacking in a solid understanding of foundational nutrition and the role it plays in how we feel. Saying you eat healthy just isn't good enough.

I will be doing my best in the coming months to launch a "food for thought" newsletter that will highlight simple changes you can make to create better health for you and your family.

Topic of the month is Omega 3 fats, what they can do for you, and what you might be experiencing if you are deficient.

We have become obsessed with low fat diets and although many of us are paying closer attention to the information coming out about Omega 3's, we are still confused about what they are and the role they play in the body. The saying "you are what you eat" holds true when it comes to fats. Every cell in our body is affected by the type of fat you consume. Lower fat diets have now been linked to depression, mood disorders, over eating, vitamin deficiencies, and high cholesterol to name a few.

Our bodies can not produce Omega 3 or 6 fatty acids and we must consume them in our diets for optimum health. This balance should be 4 parts Omega 3 to 1 part Omega 6 however, the general population is closer to 1:20. This is because Omega 6's are easy to come by. They exist in plant based oils and we are unknowingly consuming them in all factory raised animals that end up on our dinner plates (another reason for shifting towards organic meat!). Omega 6's are responsible for blood clotting which is an important function but too much and we run into problems with our blood becoming too thick. This of course, increases our risk of heart and stroke problems. Omega 6 and 3 are responsible for helping us maintain a youthful appearance through our skin health as well.

Omega 3's can be found in both plant based foods such as flax seeds and walnuts, along with fish and fish oil products. Even within these groups there are significant differences. Flax and walnuts contain ALA and fish contains DHA and EPA. The body can convert ALA into DHA and EPA but isn't very efficient at doing so which is why you should be consuming a Omega 3's from a variety of sources.

So what happens when we are deficient in Omega 3's and how can we boost them?

Research these days supports that low DHA is associated with memory loss, difficulty concentrating, depression, and other mood problems along with Alzheimer's disease. Omega 3's and DHA specifically, is what the majority of your brain is made up of. Makes sense that consuming a good quality fish oil is very important for brain development. It helps to keep us sharp as adults and is imperative to our growing, learning children. A growing fetus will benefit from a mothers intake of Omega 3's and breast fed infants also will aquire these fats through breast milk. Studies are also being conducted to see if deficiencies in Omega 3's are contributing to ADHD in both children and adults. Seems to make sense since most of my clients vividly remember being forced to take a spoonful of Cod liver oil (see your parents did know something!!)and rates of ADHD in recent years have been on the rise as we have given up this nasty tasting ritual.

Omega 3's help lower our bad cholesterol (LDL) and elevate the good (HDL) which improves our artery and heart health (see the effects of Omega 6 on blood clotting above). They also increase our bone heath by positively effecting our calcium levels.

Wanna have a baby but are struggling to conceive? You guessed it. Low levels of Omega 3's can contribute to a list of reproductive problems and I can't say enough just how imperative they are to a woman's hormonal health. Stop yelling at your kids and husband and take your Omega 3's! Within the BUC alumni I have watched time and time again the shifts in my female clients when they get a handle on this piece of the nutrition puzzle. Male counterparts are cheering the better moods, and the women are thrilled at returning menstruation, their ability to conceive (yes folks this is a true story!), and diminished PMS symtoms. Once you have been a regular consumer of these happy oils you will see and feel a very marked difference if you fall off the wagon and let your levels drop.


Omega 3's have an anti-inflammatory and healing effect in the body so put down the ibuprofen! Just by balancing out the inflammatory effects of Omega 6's you will see a marked improvement in how quickly injuries heal. Aching joints can also be helped by increased Omega 3 consumption. Even inflammatory conditions like asthma, Crohn's disease and food related sensitivities can be helped by Omega 3's anti-inflamatory effect.

Do you have skin conditions like psoriasis, acne or just feel very dry due to the cold weather? You guessed it. Omega 3's will help with these as well, hydrating your body from the inside out.

Omega 3's are also key in revving up the bodies metabolism and DHA and EPA play a key role in the bodies ability to burn calories effectively. If you are looking to lose weight EAT YOUR OMEGA 3 FATS!

So what do I recommend? I suggest all clients get in a minimum of 5 grams of Omega 3's daily and variety is key. Some days have ground flax seeds, flax oil or a few walnuts and other days try to incorporate in cold water fish such as wild salmon, or sardines or a good quality fish oil pill or supplement.

For those of you taking a fish oil pill 5 grams = 4 x 1000mg pills. In a pour form of pure flax oil a teaspoon will do it. If you are taking a flavored fish or flax oil like the Barlean's then a tablespoon per day will fill this quota.

I am always on the hunt for foods that taste good and are good for you. I am a realist when it comes to nutrition and I KNOW my clients have a much easier time incorporating my suggestions if they are A. EASY and B. TASTE GOOD!

I recently discovered the Bareleans product line and am now happy to carry it in the BUC studio for your convenience. So far feedback from clients on this product has been amazing. Their kids love it and don't even know they are eating fish oil and it is quick and easy to mix into shakes, or a non fat Greek yogurt. I even managed to hide the Pina Colada flavor into a fruit dip I made over Christmas.

3/4 cup Non Fat Greek Yogurt
2 Tbsp Barleans Pina Colada
1 Tbsp Bob's Red Mill Shredded Coconut
1 Tbsp Cocoa Powder
Liquid Stevia to taste.

Mix all ingredients together and chill.
Cut up assorted fruit for dipping and enjoy!

Flavors available include:
Omega 3, 6, 9 Orange Creme Swirl
Omega 3 Pina Colada, Lemon Zest, Peach Mango
Strawberry Banana Flax Oil
Plain Flax Oil

So many uses and you are only limited by your imagination. One of my clients husband poured it on his ice cream with a banana!

We have a few more grey days ahead in the lower mainland so give your moods a boost and start incorporating your Omega 3's and find your smile!

So there you have it, the skinny on Omega 3 fats!!

We have samples for clients to taste in the BUC studio , through Balance in Motion, New Level Personal Training and also at the Maki Performance Training studio.

Please contact lindsay@bucfitness.com for ordering information.

-L