The Right Omega-3 and Omega-6 Ratio

Omega-3 and omega-6 fatty acids are considered essential fatty acids. This means that although they are essential for human health, the body cannot produce them and we need to eat foods containing omega fatty acids.

Omega-3s are found in fish, such as salmon, tuna and halibut, and in nut oils like flax, chia, hemp, walnut and canola. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon) at least two times a week.

Omega-6s are found in many commonly consumed foods including shortening, meat and dairy, as well as in oils found in processed foods such as sunflower, safflower, soybean, sesame and corn.

Omega-3 and omega-6 play a crucial role in brain function, as well as normal growth and development. Omega-3 also reduces inflammation and may help lower the risk of chronic diseases such as heart disease, cancer and arthritis. Omega-6 helps stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system.

The suggested healthy balance of omega-6 to omega-3 is in the range of 2:1 to 4:1. Some health advocates suggest even lower ratios. However, the typical American diet contains 14 to 25 times more omega-6s than omega-3s. Although omega-6 is considered a healthy polyunsaturated fat, studies suggest that higher dietary omega-6 to omega-3 ratios promote inflammation and appear to be associated with chronic disease risk.

The Academy of Nutrition and Dietetics recommends adults consume 0.6% to 1.2% of intake as omega-3 and 3 to10 percent of intake as omega-6. These percentages are based on total energy intake that meets the needs of the individual.

So how can you increase your omega-3 intake and reduce your omega-6 intake? You can achieve this ratio by following a diet that emphasizes whole grains, fresh fruits and vegetables, fish, olive oil and garlic -- the Mediterranean diet is a great example. Studies show that people who follow a Mediterranean-style diet are less likely to develop heart disease. Choose more whole food options and try to reduce the amount of processed foods you eat.

Bottom Line: Reduce your intake of foods containing saturated fat -- meat, butter, cream sauces, fried foods and trans fats (hydrogenated fats) – which are found in many processed foods and can lead to inflammation. Focus on consuming a diet rich in whole grains, fruits and vegetables, fish and healthy oils. If you are currently being treated with any medications, consult your health care provider before using omega-3 or omega-6 fatty acid supplements.

Written by: Stephanie Coburn, Wellness Workdays Dietetic Intern

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Defeat Diabetes with Nutrient Density

A new study in the Journal of the Academy of Nutrition and Dietetics has shown post-menopausal women can reduce their risk of developing type 2 diabetes by consuming a nutrient-dense diet. This means choosing foods that provide healthy nutrients like vitamins and minerals but do not contain many calories. For example, one ounce of carrots is only 15 calories and packs in many nutrients, whereas an ounce of potato chips is 150 calories and provides very few nutrients. Though the study applies to post-menopausal women, we can all benefit from consuming a nutrient-dense diet. 

Here are four tips to choose nutrient-dense foods:

1. Choose more fruits and vegetables: Most of us do not get enough of these nutrient-dense, disease-fighting foods, which are lower in calories than other foods. Fruits and vegetables should be the star of your plate, not just a side.

2. Reduce sauces and dressings: Keep dressings on the side or lightly drizzle sauces to add just enough flavor without going overboard. Always check the serving sizes of your favorite dressings and sauces. Instead of pouring dressing on your salad, try dipping your fork in the dressing between bites. Consider flavoring meals with herbs and spices, lemons, limes, vinegars and even low sodium vegetable broth.

3. Take back the kitchen: Portions of restaurant and take-out food are often much larger than the portions you would serve yourself at home. Plus, these foods are often cooked with more butter, oil, salt and sugar. Try reducing the amount of times you go out to eat each week; your wallet and waistline will thank you!

4. Reduce fried food consumption: Fats have over twice as much caloric density as carbohydrates and protein. To reduce calories, bake, broil or blanch food instead of frying.

Bottom Line: Nutrient-dense foods give you the most nutrients for the fewest number of calories. Consume nutrient-dense foods, such as fruits, vegetables and whole grains to get plenty of vitamins, minerals, fiber and phytonutrients.

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Small Amount of Weight Loss, Big Payoff

“I want to lose a lot of weight, fast.” This widespread desire helped the weight loss industry rake in 6.3 billion dollars in 2015. While quickly shedding pounds may be appealing, it is often unsustainable. Additionally, this mindset does not encourage the celebration of achieving modest weight loss goals, even though research shows that reaching smaller goals can have a big payoff. In fact, recent research demonstrates that losing five percent of body weight can have a profound impact on your health.

Researchers randomly assigned 40 obese adults to either a weight maintenance program or a weight loss program with the goal of losing 5, 10 or 15 percent of their body weight. The researchers looked at whole body, organ systems and cellular systems before and after weight loss. The 19 individuals in the weight-loss group who were able to lose at least five percent of their body weight produced more insulin, increased their insulin sensitivity, and decreased total body fat and fat in the liver. These significant changes indicate the benefits of modest weight loss -- a five percent change may lead to improved heart and liver function and a lower risk for developing type 2 diabetes. Nine of the study participants continued to lose weight until reaching 15 percent weight loss; these participants did benefit from further improvements in insulin sensitivity in muscle tissue.

Bottom Line: While it may be tempting to set big weight loss goals, aiming to lose too much, too quickly can end up being discouraging and unsustainable in the long term. Set yourself up for success by aiming for smaller, achievable amounts of weight loss and reap the health benefits. Reaching five percent of weight loss -- 10 pounds instead of 20 pounds, for example -- can reduce your risk for chronic disease. Don’t forget to celebrate your progress along the way -- no matter how big or small it is. Every step you take towards a healthier lifestyle is one more step towards a big health payoff. 

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Whole Grains Linked to Lower Mortality Rates

Carbohydrates have gotten a bad rap over the years and are often avoided by dieters looking for a quick-fix solution to weight loss. Unfortunately, very low carbohydrate diets often do not emphasize the difference between refined grains and whole grains, despite the fact that research shows all carbohydrates are not created equal. Whole grains increase satiety and may promote weight loss; furthermore, a new meta-analysis finds eating whole grains may contribute to numerous health benefits.

The recent meta-analysis, published in the online journal Circulation, looked at results from 14 studies that included health information from 786,076 participants. The researchers examined studies reporting associations between whole grain intake and mortality from all causes including cardiovascular disease and cancer. The results of the analysis demonstrated that people who consumed 70 grams of whole grains per day had a 22 percent lower risk of total mortality, a 23 percent lower risk of  mortality from cardiovascular disease, and a 20 percent lower risk of cancer mortality compared to those who ate little or no whole grains. The researchers note that multiple bioactive compounds in the whole grains may contribute to their health benefits. Previous research has established that the fiber in whole grains may lower cholesterol, support balanced blood sugar and promote satiety.

Seventy grams of whole grains is equal to about four servings per day. Whole grains contain all three parts of the grain seed -- the bran, endosperm and germ -- along with all of their naturally occurring nutrients. Refined grains are stripped of the two most nutritious parts of the grain, the germ and bran, during processing.

Bottom Line: Very low carbohydrate diets may discourage the intake of all grains, however, evidence confirms that there are significant health benefits associated with eating whole grains, including reduced risk of premature death. There are many types of whole grain foods and flours including oats, quinoa, brown rice, wild rice, farro, barley and rye. Not sure if a product is made with whole grain? A yellow whole grain stamp can be found on many products containing whole grains. If the product does not have a stamp, check if the first ingredient listed contains the word “whole” such as “whole wheat flour” rather than just “wheat flour.” And don’t be tricked by those “multi-grain” products; “multi-grain” does not indicate the product contains whole grains. For more tips and tricks for spotting whole grain products, check out the Whole Grains Council Website.

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Counter the Qualms of Sitting

Long periods of sitting are linked to an increased risk of diabetes, heart disease, obesity, kidney disease and premature death.  Numerous studies confirming the negative health effects of sitting are urging Americans get up from their desks, but what sorts of activities will help decrease health risks?  

A recent study analyzed data from the National Health and Nutrition Examination Survey to determine whether standing, instead of sitting, helps decrease the negative effects of sitting.

The study found that standing or “low-intensity activity” alone did not decrease the risk of premature death. The key to decrease risk may be simply walking around. Walking for at least two minutes every hour helped reduce mortality risk in men and women.

Bottom line: The study utilized a strictly observational data set which means that the results do not prove causation. Study findings show that there is an association between walking instead of sitting and reduced mortality risk. Regardless, there is a wealth of research proving the negative health effects of sitting for long periods of time. Additional benefits of walking around the office include an increase in calorie burn during the day, which can help with weight loss and maintenance.

Quick tip: Set a calendar notification on your computer or phone every hour to remind you to take a two-minute walk around the office or even outside. 

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