When you’re planning your weekly menu, make sure you include several servings of fatty fish, like salmon. It provides you with omega 3 healthy fats. Omega-3 is a healthy poly-unsaturated fat which reduces inflammation that can lead to heart disease, diabetes and even cancer.. http://www.nlm.nih.gov/medlineplus/dietaryfats.html .
You can also include omega 3’s in a supplement form. Find one at a reputable health store and make sure that the ingredients are pure, with no fillers, sugars, or salts.
There are some algae-based supplements if you are a vegetarian. You can find them at a reputable health food stor or on-line.
They also have fortified eggs that have omega 3’s in them. They feed the chickens’ fortified food, and it passes into the eggs.
Add omega 3’s to your diet through any of these examples and help your body to stay healthy.
11/05/10 - Friday Workout Diary:
0 - severe stomach pain all day- IBF flair up
11/05/10- Friday Food Diary:
Breakfast-
1 cup egg whites, 1 cup spinach, 1/2 cup spaghetti squash, 2 asparagus (158 cal)
1 piece Ezekail bread with flavored no-calorie butter spray (80 cal)
A.M. Snack-
1 scoop whey protein mixed in 1/2 cup non-fat cottage cheese. Add a bit of water or its too thick (208 cal)
Lunch-
small salad (50 cal)
1/4 cup brown rice(120 cal)
veggies (30 cal)
1/2 cup spaghetti squash, sprinkle of cayene pepper and parmesian (40 cal)
P.M. Snack-
9 organic, roasted, no-salt added almonds,small apple (105 cal)
Dinner- restaurant
squash/hazelnut salad with vinaigrette (200 cal)
2 pieces of white pizza (209 cal)
2 wine ( 200 cal)
TOTAL CALORIES- 1400
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