Fish Oil Capsules:
Omega 3 fatty acids play a role in every cell in the body.  Omega 3 makes up cell membranes, keeps the nervous system functioning, keeps cholesterol levels in check, and wards off inflammation.  There are so many more health benefits associated with Omega 3 that it is no surprise that 99% of my clients are taking this supplement.

But supplementation is not the best source of Omega 3's.  Supplementation is not food and medicine.  But Real Food will provide food for nutrition  and also provides medicine and preventative medicine.

New research has stated that Fish Oil is a poor choice for Omega 3's because increases your risk of Cancer.  A study by scientists at the Fred Hutchinson Cancer Research Center in Seattle linked eating a lot of oily fish or taking potent fish oil supplements to a 43% increased risk for prostate cancer overall, and a 71% increased risk for aggressive prostate cancer.Sep 27, 2016

Flax Seeds:  2 teaspoon is one serving and provides 1.4 grams of Omega 3

Not surprisingly, flax tops our list as the best vegetarian source of Omega 3. Purchase only whole seed and grind your seed as needed.

Chia Seeds:  2 teaspoon is one serving and provides 1.1 grams of Omega 3

Chia seeds have only recently gotten mainstream attention (at least beyond use on ceramic “pets”) – and it is long overdue!  They are also loaded with calcium (1oz=18% RDA), fiber, and manganese

Hemp Seeds:  1 tablespoon is one serving

Hemp seeds have a great Omega 3 to Omega 6 ratio. One ounce of the seeds will provide 1100 Omega 3 and 2700 Omega 6.

Seaweed:  1 tablespoon (powdered) is one serving

Seaweeds not only have fairly high amounts of Omega 3, but they are also one of the only vegan foods which also have EPA and DHEA. Spirulina (58mg Omega 3, 88mg Omega 6 per tablespoon) is one of the best choices. Wakame is a good runner up.

Beans:  1/2 cup is one serving

Beans don’t have as much Omega 3 as seeds or nuts. However, they still can help you meet your RDAs all while avoiding excess Omega 6. Mungo beans — aka Urad Dal — are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked (not to be confused with mung beans).  To really get the most out of these super bean foods, sprout them first! 

Winter squash:  1 cup is one serving

Winter squash is a surprisingly good source of Omega 3, with 338mg per cup cooked – and you’ll only get 203mg of Omega 6. 

Leafy Greens: 1 cup is one serving

To meet calcium and iron RDAs, vegetarians should be loading up on leafy greens. It turns out that greens are also a decent source of Omega 3 too. A cup of cooked spinach has 352mg of Omega 3 with only negligible amounts of Omega 6. Broccoli rabe, collards, kale and grape leaves are also good sources of Omega 3. 

Cabbage Family: 1 cup is one serving

Vegetables in the cabbage family have a surprising amount of Omega 3. Cauliflower is the most notable with 208mg Omega 3 and just 62mg of Omega 6 per cup, cooked. Broccoli and Brussels sprouts are also good choices.  Greens in the cabbage family are also a great bioavailable source of calcium.

Berries: 1 cup is one serving

Berries are not only good sources of antioxidants, vitamins and minerals, but they also are also a good vegetarian source of Omega 3. Blueberries top the list. 

Wild Rice: 1 cup is one serving

Wild rice should be a staple for all vegetarians and vegans. One cup cooked delivers lots of iron, protein, fiber, magnesium, zinc, and manganese.

Herbs and Spices 

Virtually all popular herbs and spices have a great Omega 3 to Omega 6 ratio.  Cloves are one of the best at 86mg/52mg per 2 grams, as is oregano (73mg/18mg),  marjoram (49mg/18mg), and tarragon (44mg/11mg).  You probably aren’t going to meet your RDAs for Omega 3 on herbs and spices alone, but the added nutrition is a good reason to make your foods more flavorful.

Mangoes: 1 cup is one serving will provide 50% of your daily Omega 3

Honey Dew Melon: 1 cup is one serving  will provide 25% of your daily Omega 3

Walnuts: 10 walnuts give you your daily requirement of Omega 3.  EAT DAILY

Oils: 1 tablespoon of oil is one serving 

Olive Oils, Peanut Oil

Use Food as Medicine.  

Beetle Mania

A tree honoring musician and member of the Beatles George Harrison has been killed by beetles.  The pine tree was planted in Griffith Park in Los Angeles shortly after Harrison's death in 2001 to commemorate the guitarist, who loved gardening.  City officials say bark beetles didn't just limit themselves to this famous tree - the Harrison pine is one of several in the park that perished from the infestation. The city plans to plant another tree honoring Harrison.  Posted June 8, 2017

Date posted:  05/30/17 
Peruvian Quinoa soup
2 tablespoons of Olio
1 medium Onion diced
2 garlic cloves, minced
2 stalks of celery, diced
1 carrot, peeled and diced
1 tsp ground cumin
1 tsp dried oregano
1 cup quinoa, rinsed well
1 quart of vegetable stock
1 quart of Water
2 russet potatoes, peeled and diced
2 sweet potatoes or 1 small butternut squash peeled and diced
Salt and black pepper to taste
2 cups chopped greens, such as Kale, chard, Collards, ribs removed.
1/2 cup of frozen peas
1/2 cup parsley leaves
1/2 cup cilantro leaves
1/2 teaspoon of Saffron
1/2 teaspoon of chopped Turmeric
Warm the oil in a large soup pot over medium heat.  Add the onions, garlic, celery, and carrot, and saute for a couple of minutes.  Add the cumin and oregano and stir o combine with vegetables.  Add the quinoa and stir.  Add the stock and water, potatoes, and sweet potatoes.  Season with salt and pepper.
Bring the soup to a boil, reduce heat to a simmer, and cook for about 10 minutes.  Add the greens and continue to cook for 10 minutes more.  Add in peas, parsley, cilantro, and saffron and turmeric.  Makes 6 servings.
QUINOA, is a seed native to the Andes. Some people do consider it to be a Grain. It is gluten Free and a great source of protein, iron, and Fiber.  This is a seed with a cooling energy.  That means it keeps your body cool.  
This is my go-to soup when I have for leftover greens, butternut squash and more.  I love soup for its simplicity.  Everything goes into one pot and then into a bowl.  Add a salad and a chunk of good bread your on your way to cocooning yourself into a Tasty and Nutritious Meal.
Look at the huge variety of herbs in this soup!  Parsley, Cilantro, Turmeric, Saffron, Garlic, Onion, Oregano and Cumin.
Parsley:  Kidney Balancer and diuretic, Cilantro: promotes healthy skin and hair, increased energy, and overall lower weight, Turmeric:  anti inflammatory;  Saffron: antidepressant; Garlic:  The top antibiotic Herb in the World; OnionOnions contain chromium, which assists in regulating blood sugar.  Oregano:  Antibacterial; Cuminability to aid in digestion