You have made it through 3 weeks! Good work!! Wednesday begins week 4, where we make the effort to get in more vegetables each day! Vegetables are an important part of our diet, and many people can go the whole day without getting any! I challenge my patients usually to get 5 servings every day, for this challenge, you get your +1 point every day you eat 3 servings.
One cup of raw vegetables or 1/2 cup cooked equals 1 serving. Usually though, if it is a vegetable that doesn't shrink down or change shape when cooked, I still go for a cup to be one serving (does that make sense?). Try measuring a couple times when you are home to get an idea of what 1 cup or 1/2 cup looks like! You will be better able to estimate servings if you actually measure a few times.
Try to get a variety of vegetables in, you get different vitamins and minerals from different colors! Remember that we don't count potatoes as a vegetable, they are too starchy. Sound good? 3+ vegetables each day for your +1 point. We will have a couple bonus days for getting a few more, I will let you know :)
Your day 22 goal is to get in some Omega 3 Fatty Acids (FA). The basic way to think about Omega 3 FA is in balance with Omega 6 FA, which we get in abundance. The goal is to have a 1:1 ratio in our diets, and most Americans are far from this, some research estimates a 50-100:1 ratio between Omega 6 and Omega 3, yikes! One of Omega 6's functions is to cause inflammation, which is important in the case of injury internally, happens daily. One of Omega 3's functions is then to come in and get rid of the inflammation. When we have lots of Omega 6 we get the inflammation, and without Omega 3, there is nothing to get rid of it.
Because we find Omega 6 in our diets so abundantly, for example its high in vegetable oil which is then in many food products, and we don't find Omega 3 so frequently we have to search it out and make sure we are getting it! Omega 3 can be found in Flax seeds, walnuts, tofu, some seafood, highest in salmon and halibut, also lesser amounts in shrimp, scallops, sardines, and tuna. You can also find good quality supplements that contain Omega 3. When looking for a supplement, don't get a complex (with 3, 6, and 9), instead buy one that is Omega 3 or Fish Oil only. Omega 3 has been shown to reduce cholesterol levels, ask your health care provider if you want more information.
Make it priority to get fish in your diet a few times a week, eat flax, or eat walnuts daily. If none of those work, find a supplement to help fill the gap!
So, with all that, to get your +1 for Day 22, eat something or take a supplement that has Omega 3's in it! If you buy Salmon or Halibut to have a day or two later, I will give you your +1 for that as well :) Sound good? Questions??
Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna