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Interested in a personalized Fresh Start? Check out the Services page. April 30th, 2013 FreshStartRD
Looking for a clean, whole food margarita recipe? Here it is. I’ve never been a fan of margarita (or other cocktail) mixes, not only because of the sweet-and-sour mix taste, but because of their ingredients: artificial flavors & colors, as well as high fructose corn syrup. There’s “skinny” mixes out there now, but I’d rather steer clear of the artificial sweeteners too. Even agave syrup can be just as processed as high fructose corn syrup.
Fresh & Clean No-Mix-Required Lime Margarita
Ingredients
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Juice of 1 fresh lime (a citrus press comes in handy here; roll it on the counter before cutting in half)
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2 shots blanco (white) tequila
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1 shot triple sec
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2 shots water
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1/2 shot simple syrup, more if you like sweeter cocktails (can be made ahead by simmering 1 part water + 2 parts sugar*, then stored in a jar in your bar area
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Ice
Method
- Add all ingredients to a cocktail shaker & shake.
- Pour into a chilled, salt-rimmed margarita glass & garnish with a lime wedge.
- Optional: turn on the Gypsy Kings & report to the hammock.
*I use the organic, fair trade evaporated cane juice, now widely available.
Interested in a personalized Fresh Start? Check out the Services page. March 27th, 2013 FreshStartRD
We all know that sugary drinks are not the best for us. According to a recent study in the British Journal of Medicine, sugar in sugar-sweetened beverages does not induce satiety to the same degree as it does in solid form, which makes overconsumption easier.
Some turn to diet soda as their solution. You’ve seen diet soda in the media again. This is always a hot topic, with studies questioning the safety of artificial sweeteners (aspartame, saccharin, sucralose, etc.) in diet drinks. These are deemed Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA). Yet questions still persist about how the consumption of these sweeteners can affect our health—from a possible link between diet soda and heart disease as well as depression, to whether they can really aid in weight loss.
The perception of diet drinks is also a drawback. People turn to these as an alternative to regular soda to cut down on sugar (and its calories). But this can make unlimited diet soda consumption seem "OK" since they have no caloric value. Artificial sweeteners are also much sweeter than regular sugar, so theoretically, over consuming them could heighten a person’s threshold of what sweet really tastes like. Perhaps most importantly, these drinks have no nutritive value, and therefore do not contribute to feelings of appetite satisfaction.
Bottom line: Why take the chance with diet drinks (specifically, the artificial ingredients in them) when you can stick to what you know is really good for you? Avoid the mysteries, the fake taste of artificial sweeteners and the excess packaging & save money too!
Water’s the best beverage to turn to. But if you’re a fan of fizz, add fresh fruit or herbs to sparkling water. Or, try making your own soda at home with your favorite combinations of fresh fruit or pure fruit juice, herbs and sparkling water:
DIY Homemade Soda
Ingredients
- Equal parts water and sugar (2 cups of each makes about 16 oz of syrup)
- Your choice of flavors (fresh/frozen fruit, herbs or spices)
- Carbonated water/club soda (Try a SodaStream!)
Method
- Bring the water, sugar and flavorings to a boil, then simmer for 10-15 minutes.
- Let the mixture cool completely, about 20 minutes.
- Strain the mixture, reserving the liquid. You could also puree the mixture with the fruit, herbs & spices for a more intense flavor.
- Mix a little bit of the syrup with carbonated water and adjust to your desired sweetness.
- Add some ice.
You can store the leftover syrup in squeeze bottle in the refrigerator for later use.
Mix and match any of your favorite combinations and flavorings. Here are some to try:
- Raspberry & mint
- Mango-pineapple
- Fresh lemon/lime or orange with mint
- Cucumber melon
- Cherry Basil
Recipe & research contributed by by Judi Giordano, an aspiring dietitian and culinary graduate.
Interested in a personalized Fresh Start? Check out the Services page. January 5th, 2013 FreshStartRD
1. Jump start your fresh start. Try this gentle body detox diet plan.
2. Maximize fruits & veggies. Try adding just one more serving of fruit or vegetables somewhere in your day. Blueberries on your oatmeal. A green smoothie for a snack. A quick, made-ahead salad. Carrot & celery sticks with your sandwich. A simple bean soup for dinner. Does your grocery store not have a great selection? Try a farmers’ market, local CSA or produce delivery service. These are great ways to try new foods & recipes, as well as support local and/or organic farming.
3. Plan ahead for portion control. You’ve heard these tips before, so try practicing one new one at a time.
4. Snack wisely. Change your perception of snacks. Leave the 100-calorie packs on the shelf, and view each snack as an opportunity to squeeze more good nutrition into your day. Here are some suggestions for perfect combinations of healthy fats, protein & fiber, while sneaking in an extra fruit or veggie when possible. Some of my new favorite to-go snacks are KIND bars. They’re full of simple, real food ingredients like nuts & fruit, so are packed with fiber & protein. Give their new Nuts & Spices varieties a try: Dark Chocolate, Nuts & Sea Salt or Madagascar Vanilla Almond, anyone?
5. Simplify your supplements.
Contact me for your omega-3, vitamin D & kids’ gummy multivitamin needs—I offer complimentary supplement consultations to help make sure you’re taking only what you need, and not what you don’t. OR, order here:
15% off every order of Nordic Naturals + free shipping (no mininum)!
Click here & enter practictioner code 89980.
6. Green your kitchen. Here’s the list of my 10 favorite items for a healthy kitchen, and you can make your kitchen greener pretty cheaply & easily. Shop for reusables, such as a stainless steel water bottle, shopping bags and produce bags. And one of the best things you can do is get rid of the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
7. Give yourself a pantry & fridge makeover. Pitch expired food & give the shelves a good cleaning. Get rid of unhealthy fats/oils and refined grains. Use up less-than-healthy soups, cereals, snacks, beverages, dressings & sauces, as well as overly-packaged, processed foods. (Want help? Contact me.)
8. Get organized & save money. When things are in order, it’s easier to know (& see) what you already have. That helps in two ways: you’ll be less likely to buy stuff you don’t need AND it helps prevent those last-minute take-out and fast food runs. (It’s just like your closet…do you really have “nothing” to eat?)
9. Restock your kitchen with the Fresh Start Essentials (ingredients of a healthy lifestyle). Make sure you’re stocked up on the ingredients for quick, nutritious meals. Learn how to read food labels when grocery shopping. Keep items on-hand for healthy snacking, wholesome baking, and real food make-ahead mixes. Stretch your food dollar by choosing organic foods wisely (you don’t have to eat all organic in order to eat well), making homemade versions of items as time allows, and planning ahead.
10. Plan ahead & save time. You’ve probably seen all the meal-planning services out there. Pick one, or create a system that works for you. However you do it, coming up with an eating plan (not just dinners, but all meals & snacks) not only saves time, money & errands, but also helps keep your healthy eating on track.
11. Cut out the chemicals. While you’re greening your kitchen & detoxing your diet, don’t forget about the rest of your home. I’ve spent the last 15 years researching ways to clean-up my daily routine. But it wasn’t easy. Finding products that were free of certain chemicals & still worked well, yet were affordable (then finding where to buy them!) was next to impossible. So I ended up just making a lot of my own products. Tools like the Environmental Working Group’s Skin Deep Cosmetics Database & GoodGuide now make it easy to learn which body care & cleaning products are safe for your family & the Earth, and thankfully, it’s so much more common to find these products in stores & online. (But it can still be a bit overwhelming when you first decide to tackle that medicine cabinet, make-up drawer, shower caddy, laundry room & cleaning bucket!)
One my favorite fresh finds is the 100% Pure line. Try the Super Fruits Age-Corrective face care line & the mascara.
12. Move your body. Find something you love and just do it. (This one is MY biggest challenge…fitness is the first to go for me when I’m busy & stressed or have a sick kid or deadline, even though I know full well a workout would only help me face that challenge head on.) Some fitness trends include Nia & Jazzercise (it’s back!). Body weight training, yoga & running are hotter than ever. Oh, and when you’re finally done moving, don’t forget to rest. Relax. Sleep.
I was provided with samples of KIND Bars. All comments, however, are my own.
Interested in a personalized Fresh Start? Check out the Services page. December 15th, 2012 FreshStartRD
What should you have in your kitchen? I get asked that question a lot. So I thought I’d put together a list of my favorite kitchen items that help my family eat well & make the most of our food budget, all while keeping the planet in mind. So without further adieu, in no particular order…
1. Good knives. You don’t even need a full set; just a chef’s knife, a paring knife, and a serrated knife are all you really need. Keep them sharp, since a dull knife is actually more dangerous than a sharp one. And if you’ve never done so, consider taking a knife skills course. It’ll change your life as you know it in the kitchen—food prep will become much more efficient.
2. A VitaMix. A $500 blender, you ask? Oh, yes. Consider it an investment. The price tag will seem a little less steep with every batch of vegetable soup, cheese sauce (leave the pre-packaged mac & cheese on the shelf, once & for all), hummus, frozen dessert, nut butter, baby food or smoothies that you make. Items that you used to buy can now be made at home quickly, easily, and with only a few whole food ingredients. Considering a juicer? Get a VitaMix instead, and eat the whole fruit/vegetable, instead of giving all that great nutrition to your compost pile.
 
3. Le Creuset bakers. Ideal for roasting vegetables & baking casseroles, but also beautiful enough to go straight from oven-to-table or oven-to-potluck. And they’re surprisingly easy to clean.
4. A popcorn maker. This one isn’t just for kids. Popcorn is a low-cost, whole grain snack, but store-bought microwave bags aren’t the best option. The brown lunch bag trick for popping popcorn doesn’t work well in our new convection/microwave oven combo, so I had to dust off the popcorn maker. Air poppers are great, but I like the nostalgic experience of a stove top popper—a little olive oil is all you need. Try adding popcorn to trail mixes or packed lunches. (Organic popcorn kernels are available at Trader Joe’s.)
5. A slow cooker. But they’re not just for convenient, set-it-and-forget-it meal prep! Try cooking whole grains, dried beans, or even make-ahead breakfasts.
6. Glass prep bowls. Keeping enough of these around is key to efficient meal prep and mise en place (everything in place).
7. Glass storage containers & mason jars. Forget the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
 
8. A SodaStream. You’ve seen these around, right? You might see it as another gadget that you just don’t need (like the fondue set or the s’mores maker). Not so. I bought it for two main reasons—for the environment, since I was buying bottle after bottle of club soda, and since I’m just not fan of water. Adding a little fizz to a drink just makes it more fun. I don’t use the syrups; instead, I just add in a splash of lemon, lime or 100% fruit juice for flavor.
9. A Kitchen Aid mixer. It’s a tried & true classic (& have you seen all the fun colors they come in now?). I’ve recently decided to leave mine out on the counter to see if it makes me more inclined to whip up a homemade snack or meal. After all, who wants to bother taking something out of storage (then putting it away again) every time it’s needed? It’s worked—I’ve found that I’ll throw together a batch of homemade granola bars or make whole wheat pizza dough a bit more quickly & conveniently. That’s how healthy eating should be anyway.
10. Items that help you use your freezer for all it’s worth. A freezer can be a big money saver, as well as a secret weapon when it comes to adding good nutrition to your diet. Use ice cube trays to freeze baby food, vegetable & fruit purees, leftover sauces & homemade pesto. Freeze green smoothies in ice pop or push-up makers instead of buying artificially colored/flavored popsicles. Freeze whole wheat pasta, cooked dried beans or whole grain waffles on a silicone mat before storing them in a gallon-sized freezer bag.
 
 
Interested in a personalized Fresh Start? Check out the Services page. August 29th, 2012 FreshStartRD
We’re all busy. We’re all multi-tasking. But “convenience” items, drive thrus & energy bars or drinks aren’t the best choices. What to do instead?
Why not energy bars?
They can contain excess calories. (Don’t forget that energy = calories!) They can also contain overly processed ingredients (such as processed soy), unproven additives (such as herbs), sugar and/or other sweeteners, and even excess sodium. A lot of energy bars are high in protein, but contrary to popular belief, most of us don’t need more protein than we’re already getting from a balanced diet. Finally, when combined with supplements, fortified foods/drinks or other bars you’re consuming throughout the day, you may be getting too much of one or more vitamins or minerals.
These bars might satisfy your hunger, but they may not satisfy your appetite. And it’s the combination of satisfying hunger and appetite that gives us a feeling of satiety—that feeling of satisfaction that temporarily halts our desire to keep eating.
Plus, they’re expensive.
Time-saving, organizational tips for on the go to cut down on those last-minute grab-anything moments…
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Plan, plan, plan. As with anything, set yourself up for snacking success by planning ahead the night before or in the morning. Plan out your snacks, just like you plan out your meals.
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Keep your car stocked with healthy snacks.
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Keep a snack section in your bags—your work bag, your gym bag, your kids’ pool bag.
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Have plenty of reusable containers on hand (I’m partial to glass or stainless steel). Try divided containers, or check out this post for more options.
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Stay organized. Keep separate clear bins in your pantry and refrigerator/freezer that are designated for grab, pack, and go items for snacks. Keep your pantry bin stocked with milk in aseptic packs, pouches of wild Alaskan salmon, pre-portioned nut butters, snacks such as dried fruit or whole grain crackers that you’ve pre-portioned into reusable bags, or prepackaged store bought items. Keep your fridge/freezer bin stocked with: pre-portioned or store bought yogurt, hummus, applesauce, hard-boiled eggs, whole grain fruit muffins, string cheese, cut up fruits & veggies pre-portioned in reusable bags, frozen soups, frozen pre-sliced chicken breast, and frozen smoothies (see below).
What to eat for energy-boosting snacks?
The perfect snack combinations have healthy fats, protein & fiber, including the right balance of good carbohydrates & protein.
Fruits & Vegetables
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Fruits & vegetables are always a great snack, and what’s easier than one that comes in its own package? DOLE bananas are a good source of vitamins B 6 & C, as well as potassium & fiber. A banana is already nature’s original energy bar, but you could also make your own nutrition-packed energy bars using whole food ingredients, like these banana oat & fruit bars. Make these ahead, freeze them individually wrapped, then just toss one in your bag on the way out the door. Bananas are also a great for an energy boost for workouts. In a study done that compared them to sports drinks, bananas provided equal performance & recovery, more nutrients & no artificial ingredients, but at a 1/3 of the price.
Savory Snacks
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Pouch of wild Alaskan salmon or sliced, grilled chicken breast—combine with whole grain crackers
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Cheese cubes & a sliced apple
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Pirate’s Booty is trans-fat, gluten, peanut and tree nut free. It’s baked, all-natural, and has half the fat & fewer calories than regular fried potato chips, but the real cheese & crunch make you feel satisfied.
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Soups. Freeze vegetarian bean soups, such as minestrone or lentil, in 2-cup glass bowls. When they’re frozen, warm the outside just enough so that the frozen soup pops through. Freeze the soup “molds” in zip top freezer bags. When you need a serving of soup, pop a frozen “mold” of soup back in same bowl & defrost.
Sweet & Creamy Snacks
 
You can also help Operation Smile give 500 cleft surgeries to children in need just by posting a picture of your ice cream smile on the Edy’s Facebook page.
As featured on the Charlotte Today show (August 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: Healthy, High Energy Snacks to Grab on the Go
Disclosure: This is a sponsored post. I was compensated for my time & sent samples of products; however, all opinions stated are my own.
Interested in a personalized Fresh Start? Check out the Services page. January 14th, 2012 FreshStartRD
 Reusable soap pumps, refilled with a earth- and body-friendly hand soap, are definitely the eco-friendly way to go. But $40 for one? Really?
The simplehuman Automatic Sensor Pump comes in brushed nickel, black, or white. There’s no need to touch it, so when your hands are greasy, dirty, have germs on them from meat or eggs, etc., just put your hand underneath it, and it dispenses soap into your hand. It runs on batteries (go for rechargeable!), and the amount of soap dispensed can be adjusted. It’s even perfect for a kids’ bathroom or a utility sink. Or, fill it with hand sanitizer and put it near where you come into your home.
Now isn’t that neat?
Another good idea: After I tweeted this post, Hope Warshaw, MMSC, RD, CDE suggested filling this dispenser with fruit & veggie wash near your kitchen sink. Need one to try? Biokleen, Environne, Organic Chico Wash or Fit.
Interested in a personalized Fresh Start? Check out the Services page. October 22nd, 2011 FreshStartRD
Why would you want to give this recipe a try? Here are a few reasons:
- You or your child could use some more vegetables (especially of the green, leafy type) in his/her diet. (And, well, that’s just about everyone.)
- You just don’t know what to do with that kale or other greens you got from your produce delivery, CSA or at the Farmers’ Market.
- You’re sick of sautéed greens, and you want to try something new.
- You’re looking for ways to get more iron, fiber, or phytonutrients in your diet.
- You need ideas for quick & healthy after school or post-workout snacks.
- You’re looking for an easy, nutritious breakfast idea that you can take on the run.
Green Smoothies or Popsicles
Ingredients:
- 1 cup (approximate) low fat milk
- 1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
- Baby spinach and/or kale (Plenty of it. Baby spinach especially will blend right in…you’ll hardly notice it. So use a lot of it!)
- Frozen mango chunks (available at many grocery stores, including Trader Joe’s & Target)
- 1 banana
Method:
- Put all ingredients into a blender* & blend. (Or, use a hand stick immersion blender & blend it right in the yogurt container.)
- Pour into a glass & enjoy!
 *My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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My daughter loves chocolate green smoothies. Use chocolate almond milk as half your milk. Or, add some chocolate syrup. Check out this recipe for homemade chocolate syrup that’s free of high fructose corn syrup and artificial flavors.
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Looking for the perfect breakfast smoothie? Add uncooked oatmeal & natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
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The green smoothie is the perfect workout recovery drink!
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Any version of this smoothie is an ideal high-energy snack for adults or kids.
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Green smoothies are a great way to use up other veggies, frozen or not. Try tossing in broccoli, carrots, or even beets. (When I added beets, my daughter called the popsicles her “purple ice cream”!)
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You may have to “start ‘em young” on green smoothies. If your older kids won’t drink them, simply because their green, add frozen blueberries.
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Add avocado for extra creaminess & an extra serving of monounsaturated fat. (Keep in mind that fat helps your body absorb certain vitamins.)
- Using a popsicle maker, make popsicles out of the green smoothies for a healthy frozen treat that’s (almost) waste-free. No artificial colors or flavors either. (Have you read the back of a box of popsicles lately?) When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
- Or, freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
As featured on the Charlotte Today show (March 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Green Smoothies
Interested in a personalized Fresh Start? Check out the Services page. March 9th, 2011 FreshStartRD
Interested in a personalized Fresh Start? Check out the Services page. January 19th, 2011 FreshStartRD
You’ve heard of CSAs (Community Sustainable Agriculture). What better way to eat a variety of produce that’s local and in season? Many people find that a benefit of CSAs & farmers’ markets is that they’re introduced to new fruits & vegetables, and end up seeking ways to use them. And variety, especially of fruits & vegetables, is an important component of a healthy, nutritious diet.
But many CSAs, much like most farmers’ markets, are seasonal. Or maybe you don’t have a CSA or farmers’ market near you.
Another option to get fresh, often organic & seasonal, produce year-round is home delivery. Either a subscription or one-time service, the best of your area or beyond can be brought right to your door. You choose the box size that fits your needs, and a different selection will arrive each week. Most come with descriptions of the varieties you’ll receive, as well as suggested recipes to best use the vegetables, fruits & herbs. Some offer other items for delivery as well, including coffee, milk & dry goods.
Here are a few home produce delivery sites to check out:
I hope you’ve found one near you! There are many others; please let me know if you have one that you recommend in your area.
Interested in a personalized Fresh Start? Check out the Services page. January 13th, 2011 FreshStartRD
I’ve been on the hunt for a reusable lunch system for my toddler, husband and me, and I do believe I’ve found it. Maybe you, too, have made it a goal to save money (& reduce waste) by packing healthy lunches.
In today’s “green” world, it just doesn’t seem right to use (& toss!) brown bags, plastic baggies or plastic utensils. Thankfully, there are some simple, reusable, eco-friendly lunch-packing solutions.
You might be familiar with the Japanese-style bento, after which so many new lunch systems are modeled. I considered the popular Laptop Lunches, and even though it had the expected individual compartments of the bento style, I wasn’t excited about all the separate containers & lids. (Multiply all those by more than one lunch box coming home at the end of the day and well, that’s just too much washing & matching.) Also, it seemed like a lot for my soon-to-be preschooler to deal with at snack or lunch time (or to even carry).
 If you’ve been reading this blog, you know I’m not typically a fan of plastic food containers. So I also considered such lunch boxes as LunchBots or PlanetBox. But I realized that a lunch box made of a “safer” plastic would be a good compromise in terms of weight & durability. And while some plastics are considered safe for the dishwasher & microwave, I tend to hand wash anything plastic, which not only extends their life (meaning less in the landfill), but also somewhat alleviates my concerns about leaching chemicals.
Enter EasyLunchboxes. These are single-lid, 3-compartment food containers made of BPA-free polypropylene (#5)  plastic. The containers, as well as the insulated cooler bags, have no PVC, pthalates, vinyl or lead. And you’ll find that having one subdivided container with interchangeable lids really helps simplify your pantry or cupboards & keep them organized.
I’ve had mine for a few weeks and I’ve actually had fun packing lunches for me, my husband, and my preschooler for work, road trips, school and playdates. They’re perfect for keeping portion sizes in check, as well as helping me think outside of the typical lunch box. No, a lunch doesn’t have to be a sandwich, pretzels & a piece of fruit. Anything–even last night’s leftovers–is now fair game for lunch. Have multiple lunches to pack? They come in a set of four, each with a different color lid. Line up the containers, fill the compartments, snap on the lids, and you’re done.
Need some lunch-packing inspiration? Check out the gallery of lunch ideas. You’ll find some creative lunch-packers have come up with ways to further divide the lunch box, using silicone baking cups. Or they’ve included a side of sauce in lidded souffle cups. (Note that, to ensure that little fingers can get the lids off, they are not leakproof.)
The matching, custom-fitting (and washable!) cooler bag, when carrying only one or two of the lunch boxes, has additional room for a water bottle, Thermos for soup, a cloth napkin, utensils, etc.
If you have a favorite lunch-packing system or some fun, simple, earth-friendly (& of course, nutritious) packing ideas, let me know!
Note: I am in no way affiliated with EasyLunchBoxes.com, nor am I getting paid to write this post. I’m just happy to have found a quality product that suits my needs. I hope you like it too!
Interested in a personalized Fresh Start? Check out the Services page. October 28th, 2010 FreshStartRD
Chances are, you’ve heard about genetically modified organisms (GMO), and that it’s best for us, and the Earth, to avoid them. But that’s not very easy to do considering they’re, well, everywhere. So how to avoid GMOs while food shopping and eating out?
Enter the Non-GMO Shopping Guide. They provide shopping guides (available as an iPhone app, too!) that include brands that are part of the Non-GMO Project. The list of invisible GM ingredients is particularly useful.
 They also provide helpful tips to avoid GMOs:
1. Choose organic, since certified organic products cannot contain genetically modified ingredients.
2. Buy products with the Non-GMO Project Seal, which verifies that the food does not contain genetically modified ingredients.
3. Avoid at-risk ingredients (unless organic or verified non-GMO), such as corn, soybeans, canola, cottonseed & sugar from sugar beets.
With a little shopping savvy, we can all help keep frankenfoods out of our farmer’s markets, grocery shelves, kitchens, restaurants & bodies.
Interested in a personalized Fresh Start? Check out the Services page. September 2nd, 2010 FreshStartRD
We’ve all heard how good omega-3 fatty acids from fish are for us, but chances are, your diet doesn’t contain enough. This is one area where it’s tough to get everything that your body needs from food alone.
Omega fatty acids (EPA, DHA & GLA) offer a myriad of health benefits: they fight pain, inflammation & heart disease; help alleviate depression, optimize body fat metabolism, help ensure a healthy pregnancy, balance hormones, help with skin, hair & nail problems; improve behavior, focus & learning in children; and fight arthritis while helping keep joints healthy.
So how to choose a fish oil supplement? Which fish oil supplement is best? Here’s what to look for:
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A blend of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most research done on the benefits of fish oil has used both types of fatty acids, so be sure the supplement facts label lists both. Aim for about 1000 mg (EPA + DHA) per day. (If, however, you have high triglycerides, the American Heart Association recommends 2-4 grams per day.) Read the supplement facts label; the dose of your particular brand may vary to achieve this amount.
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Fish oil from small fish species, such as anchovies, sardines, menhaden or jack mackerel (or a combination of any of these). Small fish have less accumulation of contaminants. Check the ingredients list on the bottle.
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“Moleculary distilled” is on the label. This ensures that the fish oil contains as little contaminants, such as PCBs or mercury, as possible.
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Additional omega-6 and/or omega-9 fatty acids are not necessary; these are plentiful in most diets.
flickr: Stephen Cummings
Most fish oil supplements will also contain an antioxidant, such as d-alpha tocopherol (vitamin E), to help prevent the fish oil from going rancid. (If you get fishy burps after taking fish oil supplements, it’s most likely rancid. If you tend to get an upset stomach when taking fish oil, consider taking it at night.)
Check the Environmental Defense Fund for the safest options. My favorite? Nordic Naturals. After many years of both recommending and taking them myself, I’m excited to be a representative for Nordic Naturals supplements (the Professional line). There’s a full line of high quality options for adults, kids, babies, and even pets. (Vegan choices available too!)
15% off every order of Nordic Naturals + free shipping (no mininum)!
Click here & enter practictioner code 89980.
If you’re interested in finding out what they can do for you, contact me to schedule your complimentary supplement consultation (via phone, email or in person) to figure out what supplements you may need (& which ones you don’t)! And be sure to check out & ‘Like’ the Fresh Start Nutrition Facebook page to watch for specials (as well as other nutrition & wellness tips, recipes & articles).
If you enjoy fish & would rather stick with food instead of supplements as your source of omega-3 fatty acids, check out this fish buying guide and salmon recipe.
Interested in a personalized Fresh Start? Check out the Services page. July 30th, 2010 FreshStartRD
 According to Barbara Kingsolver’s Animal, Vegetable, Miracle, if every U.S. citizen ate just one meal a week (any meal) composed of locally & organically-raised meats & produce, we would reduce our country’s oil consumption by over 1.1 million barrels every week.
Want to become a locavore & give the 100-mile diet a try? Find a farmers’ market or community sustainable agriculture (CSA) near you.
Many offer organic produce, but if not, purchasing local produce can be just as good (if not better) for our environment. (Do you really want organic green beans from China anyway?)
Both are great learning experiences for kids, too! Check out LocalHarvest.org. (If nothing turns up in your area, try a produce delivery service).
Interested in a personalized Fresh Start? Check out the Services page. July 24th, 2010 FreshStartRD
 To stop lugging those cases of water from the store (bottled water isn’t always better anyway), prevent leaching nasty chemicals into your drinking water and filling up landfills/recycle bins with plastic bottles, it’s time to switch to a reusable bottle. Choose glass (with obvious drawbacks) or stainless steel. A great choice is Kleen Kanteen. (They even offer sippy cups!)
Interested in a personalized Fresh Start? Check out the Services page. July 3rd, 2010 FreshStartRD
 While making your own kitchen countertop spray is the cheapest, most eco-friendly way to go (homemade cleaning product recipes to come!), you just might not be ready to do that. So what can you feel good about using on a daily basis? What’s safe for you, your food, your kids & your pets?
Everything’s claiming to be “natural” these days. So when a company like Clorox came out with a line of eco-friendly cleaning products, it was surely just a case of greenwashing. But their Green Works line scored well with the Good Guide, even compared to most other “natural” cleaning products. In addition, they are affordable & widely available. Not bad, Clorox.
So when choosing what to clean your countertops with every day, you can feel good about adding Green Works Natural Glass Cleaner to your shopping list.
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