Big fish eat small fish, and small fish eat shrimp eggs.
~ Chinese proverb

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Omega-3 fatty acids (eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), alpha-linolenic acid (ALA), are a part of the polyunsaturated fat family (the good fats) and are considered essential to our good health. Our body, however, cannot make Omega-3 on its own, so it must be obtained from food sources.

Research shows that without a sufficient amount of polyunsaturated Omega-3s, the body will use saturated fat to create cell membranes. These cell membranes are less elastic, which can have negative effects on our heart.

Weight Loss FATOID The Brain is 60% Fat!

Omega-3 may:
- Improve heart health
- Lower cholesterol levels
- Improve insulin sensitivity
- Stabilize irregular heartbeat (arrhythmia)
- Reduce blood pressure
- Reduce hypertension
- Improve rheumatoid arthritis, lupus, Raynaud's disease and other auto-immune diseases
- Improve depression and symptoms of other mental health problems
- Aid cancer prevention and cancer support

How much Omega-3 does one need? There is no established recommended amount. The American Heart Association recommends that people include salmon or tuna in their diet at least twice a week.

What foods are rich in Omega-3? Atlantic salmon, Atlantic and Pacific Herring, Sardines, Atlantic Halibut, Bluefish, Tuna, Atlantic Mackerel.

Are you concerned about mercury levels in these fishes? If so, try getting Omega-3 from plant sources, such as: Canola oil, Flaxseed, Flaxseed oil, Walnuts, Leafy green vegetables.

A quarter of a cup of walnuts (or 1 ounce) supplies about 2 grams of plant-based Omega-3 fatty acids.

If you decide to take Omega-3 supplements, please check with your doctor, especially if you are taking a blood thinner.

Want to know more about the Omega 3 connection? Sound Body, Sound Mind
A Depression Free-Diet. Yummy!
Read what the experts have to say about Omega 3.

Next week's KICK: Omega 6

1 1/2 lbs. salmon steaks or fillets
1 tsp. vinegar - 1 tbsp. lemon juice
1/2 tsp. garlic salt - 1 tsp. dried basil - 1 tsp. dried parsley

Preheat oven to 400 degrees. Place salmon in baking dish. Combine vinegar and lemon juice; pour over fish.
Sprinkle with garlic salt, dried basil, and dried parsley. If not a non-stick pan, drizzle a little water on the bottom, so it doesn't burn. Cover and bake for 10-15 minutes or until fish flakes.

Want to whip up another dish?

Dear OLofWL, I receive you e-mail but never thought to read it until the last few weeks. I do not need to lose weight and thought it was all about eating less etc. Then one day I was curious about the artwork and began to read. I was fascinated about how much information I had overlooked. Won't you please let people know this is good stuff, even for those not overweight. Everyone needs to know more about good nutrition and your e-mail gives a healthy dose.
I am one of the participants of the Women's Health Initiative study on diet and really cherish any knowledge about what good eating habits can do for you. It has helped me keep healthy and still working as a journalist at the age of 73. I need to keep up with the latest finds on nutrition. Thanks for all you do. I like your artwork too. ~ Melissa, Fayetteville, N.C.

Dear Melissa, I so appreciated your email and the much needed KICK in my TUSH. As you can see, thanks to you, I've changed the masthead. Many thanks for the advice and inspiration - and for the info on the Women's Health Initiative. You are a fabulous role model. And - by the way - I thought it interesting that you equated having to lose weight with eating less. It's really more about making better choices. I eat all day long! ~ OLofWL

Congratulations to DD of RI for her 19 lb. loss. Keep up the good work!
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In answer to the Weight Loss Coach question,
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Janice Taylor
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