Use these recipes as guidelines. Try them out,
then make them your own. Use the provided tips + variations to fit your preferences or pack in the nutrition. Tweak them to suit your lifestyle or swap out ingredients to make them allergy-friendly. I’ve taken out the nutrient guesswork by adding whole food ingredients with extra vitamins, minerals, fiber, antioxidants & omega-3s.

 Check out more free recipes or order The DIY Kitchen Cookbook on Amazon. This Kindle book contains 62 recipes to craft your own make-ahead mixes, seasoning blends, snacks, breakfasts, condiments, dressing & drinks. The included do-it-yourself, copycat recipes are healthier, cleaner versions of what you'd normally buy.
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How to Choose an Omega-3 Fish Oil Supplement

September 2, 2010 by Melanie Zook

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:

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.  They meet all the requirements above, and are 50 times lower in contaminants than other fish oils on the market.  It’s also backed by more original research, including multiple studies funded by the National Institutes of Health (NIH), than any other brand.  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!)

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.