Tag Archives: Omega 3

Stuffed Clams or Mussels

Stuffed mussels or clams, open-faced or absorbed in tomato sauce makes for great finger foods.

A favorite seafood lovers dish.  You will serve this as an appetizer or part of the main course
using the sauce over fettucine or linguine pasta.  Have more fun with this dish by preparing it with a friend, child or spouse.

2 pounds (1 kilo) Mussels or Clams (bathe in a bowl of cold water for 1-2 hours in order for sand to be expelled from inside shells.)
1/2 cup water
Stuffing. Needed supply: 4 inch (10 cm) cut string for cooking string (cotton butchers twine). Will need about 20 pre-cut strings.
2 1/2 cups cubed bread (for stuffing)
2 eggs (slightly beaten)
2 garlic cloves
2 tablespoons parsley
1/2 tsp salt

Sauce
1 medium onion diced
2 tbsp Olive Oil
2 28 ounces cans of unseasoned tomato sauce

Directions for expelling sand from shellfish.

Pre-soak clams or mussels for 2 hours in cold water so that they expel the sand from their shells.

Directions for making stuffed shellfish
Scrub the shells with a kitchen brush or metal scrubber (no soaps or detergent). It’s okay for some algae to still be attached to the shell.
Over medium heat, place a large pan and add 1/2 cup water with all the cleaned mussels or clams, cover pan and allow shells to open. About 10 minutes.

Meanwhile, in a medium size bowl add bread crumbs, egg, salt, garlic and parsley. Using a fork or your hands mix all ingredients together.

Turn off heat on the stove and reserve water in the pan by taking the opened mussels or clams one at a time from the pan. If some have not opened leave them in pan and cover with lid. They will continue to open.
Place one tablespoon of stuffing into each mussel or clam. With one hand close shell with seafood and stuffing inside. While with the other hand the string is wrapped two times around the closed shell and knotted, or bow-tied.

In a large pan over medium heat, add onion and oil allow to saute for 4 minutes.
Slowly pass about 3/4 of the reserved water from the musssels into a bowl.  Stop the filtering process as any debris (sand) starts to float toward the sieve.  The debris will naturally be the last to float to the top. Discard the last bit of water.  Add the 3/4 filtered, reserved mussel/clam water to the pan with the sauteed onions and mussles.
Add all of the stuffed and tied clams or mussels with tomato sauce. Add 1/2 tsp salt to taste and allow to simmer in sauce for 20 minutes. Mussels will be served in a bowl, use fingers or fork and knife to remove string. The sauce may be added to cooked linguine or fettucine pasta. Top off with chopped parsley for presentation!

Does Your Diet Lower Inflammation?

How can foods impact inflammation? Discover which foods work best for YOU!

Inflammation, (while part of a healthy immune response), is increasingly thought to play a leading role in encouraging a number of major killers, such as:   cancer, diabetes, heart disease, stroke, and Alzheimer’s. Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues, or causing cancer genetic mutations, or the bursting of artery plaque.

What you eat, though, helps determine how much inflammation you produce. It is critical to realize the importance that Omega-3’s play in keeping at bay certain disease or in healing the body.  Doctor’s will also promote a diet rich in Omega-3’s after surgery or to reduce swelling after the body has undergone any type of trauma. Certain foods are inflammation-fighting and should be consumed in abundance (mainly plant or seafood) while other foods can promote and prolong inflammation (animal fats and white flour). Some recommendations:

GO FOR …

Omega-3 fats. These are among the BEST and most potent anti-inflammatory foods. Best sources: fatty fish like Salmon, Sardine, Anchovies and Tuna; Dark Leafy Greens: Broccoli, Kale, Chard, Spinach, Seaweed. Walnuts and other nuts; Flaxseed, Pumpkin Seeds; and Extra Virgin Olive Oil. Herbs and Spices: Basil, Oregano, Cloves, Marjoram, Tarrogan, SPearmint, Capers, Prepared Yellow Mustard, Peppermint, Thyme, Saffron, Bay Leaf, Chili Powder, Turmeric, Rosemary, Curry.

Colorful produce. Red Onions, Tomatoes, Prunes, Red Grapes, ALL Berries, Pomegranates, and Oranges all are packed with  flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and Turmeric, Cinnamon either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some freshly chopped Sage, Rosemary and minced Garlic.

Peanuts, Chocolate, Red wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate,  at 70% or higher cacao which protects against inflammation. Great News for the research suggests that hot cocoa will also benefit the body’s health. Eat the peanuts right out of the shell in order to maximize reseveratrol intake.

REDUCE  …

Animal fats. Foods high in whole milk dairy are:  cheese, butter, margarine, ice cream.  Additionally:  egg yolks,  red meat, poultry skin,   All which contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Omega-6 fats. While Omega 3 fats make a healthy impact on your body, it’s been found that Omega 6’s  trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats. Thanks to much research and the FDA getting behind the 8-Ball, trans-fats are all but gone from packaged foods as research shows they drive inflammation. Now they’re on nutrition labels, so they’re easier to avoid.

Rancid fats. CRITICAL to anyone who leaves the kitchen “to check on something” only to return and find that they have heated oil to the point that it’s smoking.  Besides the fact that smoking oil changes the flavor of a dish, it oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and any old chocolate stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.

Omega 3 & 6…It’s all Fish to me.

What To Look For In A Fish Oil Supplement 

  • Your fish oil must list the specific species of fish used to make the oil. Salmon, tuna, mackerel, sardines and anchovies are the richest sources.
  • Your fish oil must contain omega 3 fatty acids – not just “fish oil”.
  • It should list the total amount of EPA and DHA on the label. The average intake of total EPA and DHA should be around350mg-500mg which is roughly 2-3 capsules per day.
  • The fish used for the oil should be health screened and disease free.  
Fun Facts  11 Omega 3 Benefits for Women
1. Breast cancer protection
2. Relief from menstrual cramps
3. Improved fertility
4. Healthy babies
5. Preeclampsia prevention
6. Full term babies
7. Baby’s brain development
 8. Less postpartum depression
9. Minimized menopause problems
10. Protection against osteoporosis 
11. Reduced risk of heart disease

Sleep and Lose Weight?

Yes… it is possible to lose or gain weight while you sleep!  This based on daily calorie intake, exercise and what are you eating at dinner and before you go to bed.

Eating a bowl of popcorn, potato chips and drinking a coke one hour before you go to bed will help you gain a few calories while you sleep, as opposed to eating an orange or a banana.

Sleep in of itself allows the growth hormone to adequately work on tissue and cellular repair, resulting in burned calories for the individual.  For example, a woman that is 5’5″ (163 cm), that sleeps 7 hours, will burn approximately 489 calories.  A man with the height of 5′ 10″ (1,75 cm), that sleeps for 7 hours, burns approximately 540 calories.

Additional weightloss can be promoted while we’re sleeping by slightly raising  our metabolism a few ours before bedtime.  Complete your exercise regiment 3-4 hours before bedtime, so that you are not so stimulated that you are unable to rest, yet you’ve promoted your metabolism to function at a higher rate.  Additionally, have dinner  4 hours before going to bed so that your dinner stays in your duodenum, the first part of the small intestine for 4 hours (before moving onto  the second part of the small intestine). If you digest food closer to your bedtime it will result in a restless sleep pattern for you.

To encourage weightloss, dinner should include 4oz  (114g) of protein: Fish, Poultry, Pork, or Lean Beef. Accompanied by 3 servings of vegetables and a fruit.  (1 serving of bread or pasta optional).  A serving of fruit or vegetables is the equivalent of a 1/2 cup, salads are 1 cup for a serving. 

Dinner (example)      

Begin with a glass of water 10-15 minutes before eating your meal. Promotes hydration and slows down eating, contributes to satiety (feeling full at end of meal).                                    

4 oz salmon

salad with 1/2 cup tomatoes (vinaigrette dressing 1-2 tbsp)

bowl of lentil soup (Optional: add 1 cup cooked pasta.)

1 medium orange

1 oz or 28 g of walnuts

Glass of wine

Nutrition facts: 1-Protein, 2-Omega 3 (alimentary fat, great for the HEART!!), 5-Fiber, 1-bread optional

(If opting for pasta (60 g), mix in 1/2 to 1 cup steamed or sauteed vegetable.  May pass with crushed nuts or Parmesan Cheese.)

Wine has also been linked to weightloss, because of it’s active polyphenols/antioxidants that work hard to get rid of toxins in the body.  Red wine is a great source of Vitamin C and E.  A few of their benefits contribute to the health of our skin and eyes.

By Kimberly Crocker

Omega 3,6,9


OMEGA’S 3,6,9                                                                                                                    Finally, news about this fatty acid is getting out to the community at large. What’s all fuss about and how does it benefit our bodies? The working ingredient of fish oil is omega-3, a polyunsaturated fatty acid which is also found in certain plants such as flaxseed, pumpkin seed, walnutsand extra virgin olive oil. The Mediterranean diet prides itself on balancing omega3 and 6 in it’s diet. A brief introduction to this essential fatty acid is that, there are three major types of omega 3 fatty acids that are ingested in foods and used by the body:

1. alpha-linolenic acid (ALA)
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA)

Once eaten, the body converts ALA to EPA and DHA. EPA and DHA are more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. http://www.umm.edu/altmed/articles/omega-3-000316.htm

When it comes to cancer prevention the jury is still out as there are some disagreements between the American Journal of Clinical Nutrition and Journal of the American Medical Association (JAMA).

The good news though is that the Omega 3 reduces:

  • 1. Inflammation (specifically important for after surgery)
    2. Increases HDL (Healthy) Cholesterol specifically noted with the Mediterreanean Diet
    3. Lowers Blood Pressure
    4. Prevents heart disease and stroke
    5. Decreases risk of diabetes
    6. Eases arthritis pain
    7. Weightloss “staple” fat (instead of butter a Saturated Fat)
    8. Increase Calcium levels in the body
    9. Help nerve cells communicate for good mental health 10. Promotes wound healing in “Burn Patients”.
    11. Studies on Colon, Breast and Prostrate Cancer are being researched.
    http://www.umm.edu/altmed/articles/omega-3-000316.htm
By Kimberly Crocker