by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 16, 2022 | Nutrition and Health
Before I list the 13 benefits of Omega-3s, let me explain what I mean when I discuss Omega-3s.
Omega-3s are unsaturated fats that are important for good health for everyone. This includes babies, children, and adults. These essential fats are also important for children with special needs such as Autism and ADHD.
Omega-3s reduce the risk of certain diseases in aging adults.
For example, Omega-3s have benefits for persons with conditions such as coronary artery disease (CAD), rheumatoid arthritis (RA), and macular degeneration.
1. They are essential nutrients.
Omega-3 fats and oils cannot be made in the body, or there is limited production. For example, there are three different omega-3s:
- EPA, which stands for Eicosapentaenoic acid
- DHA, or Docosahexaenoic acid
- and ALA, which stands for Alpha-Linolenic Acid.
DHA can be converted to EPA. Also, ALA can be converted to DHA, but both processes are inefficient.
As a result:
Sufficient amounts of Omega-3s, require consuming adequate amounts in your diet to prevent deficiency.
2. Omega-3 fats are anti-inflammatory.
Inflammation is what your body does in response to injury or sickness. When a part of your body experiences redness, swelling or pain, you are experiencing inflammation.
3. Omega-3 fats work to decrease Inflammation associated with diseases such as Rheumatoid Arthritis (RA)
Rheumatoid Arthritis is a disease of inflammation of the joints. And Omega-3s have been shown to decrease the inflammation associated with RA.
4. Omega-3s have been shown to reduce the severity of Macular Degeneration.
In case you aren't familiar, macular degeneration causes age-related loss of sight. This disease has been shown in some studies to improve as a result of omega-3 therapy.
5. Lower risk of death from coronary artery disease (CAD) is associated with sufficient amounts of Omega-3s.
For example, CAD is one form of heart disease that is caused by clogged arteries. Omega-3s have been shown to reduce the risk of dying from this CAD.
6. Omega-3s may reduce the risk of stroke.
For example, Ischemic stroke may be reduced as the result of sufficient dietary intake of omega-3s.
7. Omega-3s improve the blood cholesterol profile.
Specifically, Omega-3 supplementation may decrease levels of triglycerides in the blood. They may also decrease HDL, which is considered to be the good cholesterol.
8. Sufficient omega-3 levels are crucial to adequate brain development of babies before and after birth.
9. Additionally, omega-3s enhance immunity in pregnant moms who take omega-3s or eat fish regularly.
In fact, one of the reasons breastmilk is so healthful is because Omega-3s are naturally in breastmilk. The US started fortifying baby formulas in the 1990s for this very reason. Adding omega-3s is another example of how science is doing its best to mimic breastmilk.
10. Omega-3s are associated with a reduced risk of asthma. For example, one study showed this result in teenage children of women who took fish oil during pregnancy.
11. Omega-3s, particularly EPA, may help treat depression in some people.
12. And treatment of ADHD and autism has shown promise, though research is mixed.
13. Research shows that diets high in fish are associated with reduced risk of dementia and Alzheimer’s.
14. Treatment of Type-2 diabetes has shown some promise as well. (Wait that's 14)!
So which omega-3s should you take?
I'm so glad you asked because three different Omega-3 fats must be taken in through the diet. Read below to find out more.
EPA – Eicosapentaenoic acid
Sources
- Fatty fish such as salmon
- Swordfish
- Tuna
- Mackerel
- Supplements
- EPA can be converted from ALA or DHA, but is not efficient.
DHA – Docosahexaenoic acid
Sources
- Fish only (or fish oil supplements)
- Cold-water fish, including mackerel
- Herring
- Tuna
- Halibut
- Salmon
- Cod liver (oil)
- Whale and Seal blubber
- DHA can be converted from ALA in the body but is not an efficient process
Alpha-Linolenic Acid (ALA)
Sources
- Nuts (particularly black walnuts) and nut butters
- Chia and flax seeds
- Soybean oil
- Canola oil
- Olive oil
- Avocado
Below are three different fish oils we have used, and that I recommend. They are some of the highest quality on the market, and the dosages are not too high. These are Amazon affiliate links.
The one on the left is the one our family takes. We gave our 13-year-old the Carlson Kids Chewable until about six months ago. He really liked them, but I wanted to give him a higher dose. He tried the fish oil in the middle but didn't like it after a while. It is very lemony (and they have orange too), but not sweet at all.
For Further Study
5 Reasons Why You Should Eat More Fish
Does Food Affect Autism?
Information on DHA from Web MD
Introduction to Omega-3s
US Dietary Guidelines
Who Needs Omega-3s?
3 Types of omega-3s
6 Symptoms of Omega-3 fatty acid deficiency
Seafood Intake of Americans and Recommendations
by Deborah Hanyon, MPH, RDN, ACE-CHC | Dec 2, 2021 | Getting Kids Moving, Homeschooling, Nutrition and Health
9 Educational camping ideas for kids
Going on a camping trip with kids is always interesting, right? Children love to play and have fun in nature but how about you change the game and plan an educational trip to the outdoors? Camping should be fun but if you also teach them some survival skills and nature basics that won’t hurt.
In this article, I will show you which educational camping activities are perfect for young kids. I guarantee you that they won’t get bored over them as they will be occupied with new things. Check the camping ideas that will awaken their curiosity and the will to explore.
Learning New Things in Nature
I will show you how you can teach your children some new skills, and knowledge through games, play, exploration, and other types of activities so they will be more educated and prepared for life.
Camping Activities
In this section, I will list activities that are linked to camping itself. Invite your kids to help you with the tasks around the campground and they will know how to survive in nature when they get older.
Pitching a camping tent
Invite your children to help you to set up a family cabin tent where you will spend nights and play. Grab the instructions and start building the tent. I see how children help their parents set up a tent at the camps and they can be of great help.
Kids can pass you the poles or even insert them into the sleeves. Give them an easy task so they will be able to accomplish it. Talk to them in the process so they will know what has to be done to enjoy tent camping.
Make a tour inside a tent when you will be done with the setup and show them what features the tent has and how to adjust them regarding the needs.
Making a Campfire
Teaching them how to make a campfire is important. The first thing to mention is that fire is dangerous and can make damage or hurt people, so they should be cautious while starting it and when it burns.
Ask your children to go pick some kindling and tinder while you pick some logs. Go in the forest together and pick the firewood. Set a fire together while explaining the process.
Cook your Favorite Dishes
When you have a campfire burning, you can make some delicious meals. How about making some pancakes or s’mores for the kids? Let them bake a pancake and put their favorite filling on.
Learn from Mother Nature
Mother Nature is our biggest teacher. Plan a daily hike in the woods where you will explore a new area, learn about the trees, and wild animals. If the trees have marks, teach them why the trees are colored. Get some books about plant recognition so they will learn to identify the plant species. It is especially important that you teach them about poisonous plants like poison ivy, poisonous oak, and others that they should leave alone. You can also download an app about plant identification on your phone if you want.
Make an Herbarium
Kids can pick some of the tree leaves and plants and make a herbarium. Tell them to pick 10 plants (tree leaves, bush leaves, or plants from the meadow). The picked items should be dry to put in the herbarium.
What does the herbarium have to have? Each plant should have its (Latin) name, place, site, date, and the name of the picker. I enjoyed making one when I was young, and I am sure your children will too.
Grab some Nature Books
I encourage you to pack some kid's books about nature. These books are great as the children will be able to stay occupied, have fun and learn at the same time. Pick picture books like pack some kid's books about nature. or others if you have younger kids (3-7 years).
Before going to the wild, go to the library with your kid and let him pick his favorite books to read at the campsite.
Play Scavenger Hunt
I love this game! It is a game where the participants make a list of items that must be found in nature. You can make two teams. Each team should find all the items first to win the game. I recommend that you pick items such as an oak tree leaf, a fruit, a feather, etc. so children will learn about nature while searching.
Do you want to make a scavenger hunt even more exciting? Give a task to take a picture of a bird or to record the sound of an animal. Don’t forget to take a camera or a phone to do that.
Play Games
Play games that involve nature like deer, deer, deer, fire tender, food chain lap-sit, flower face, judge nature says, and others that will make your camping trip interesting and educational.
Teach them about Good Camping Etiquette
When you go outdoors with the kids they should know how to behave and what is good camping etiquette. Teach them about the “leave no trace” rule and put a few garbage bags around the camp so they will throw trash there and not leave them on the ground in the camp or in the woods.
Teaching your children to be responsible and environmentally aware is important as they will leave the place as it was, without changing the natural habitat of the wild animals. Did you tell them that bears love food and trash? Make sure you mention this fact so they will be strict to leave the place clean.
Use your imagination and include activities that you see as worthy to do at a campsite with your family members to entertain and learn. Happy camping!
Leadership Resources Help Parents Raise Confident Children
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About the Author:
“Tadej Kozar is \the founder of Camping Valley. The site is an extension of my lifestyle and passion for outdoors. Everything that I learn, experience, and find valuable is on the site for you. We live in a technological era, but nature is reminding us more and more that we should go to the places where our heart and soul feel like home.”
by Deborah Hanyon, MPH, RDN, ACE-CHC | Oct 11, 2021 | Homeschooling, Nutrition and Health
Leadership Resources Help Parents Raise Confident Children
As a parent, you want your children to be successful, and success often begins with positive and powerful leadership skills. So how can you encourage these skills in your children? Well, reading these essential resources from Homeschooling Dietitian Mom can be a good place to start!
A Love of Literacy Can Lead to Great Things
Reading can open so many doors for children, and literacy is essential for future leaders.
Leading By Example is Essential for Parents
Parents can promote reading and other leadership skills by practicing them on a daily basis.
- Shaping a child’s character centers on setting positive examples for them in everyday life, and children pay the most attention to the behaviors of their parents.
- Being a self-esteem role model is also crucial for helping children develop confidence.
- Goal setting is an effective way for parents to boost their own self-esteem.
- One example of a positive goal to model for kids is returning to school to achieve your master’s or doctoral degree. You can advance your career and be an inspiration for your children.
Providing Opportunities for Mistakes is Also Vital
It’s natural for parents to shield their kids from harm but learning from mistakes is so important.
- Helping children learn from mistakes, rather than preventing them altogether, is crucial for helping them grow into confident and effective leaders.
- Making mistakes will help children accept responsibility and avoid feelings of anxiety.
- So, it’s also essential for parents to help children own and admit to their mistakes.
- Finally, fostering an understanding of remorse can foster positive leadership skills.
Encouraging literacy, self-confidence and personal responsibility can help your children grow into successful and thriving leaders. More importantly, instilling these principles in your children will help them grow into healthy, happy and thriving adults.
Photo Credit: Unsplash
Article written by Lacie Martin
“Lacie Martin created Raise Them Well to help inspire parents to raise
their children well by prioritizing love over everything else. She firmly
believes that all moms and dads raising kids who know they are loved and
cared for are successful parents.”
Products by Homeschooling Dietitian Mom
See everything in store here.
Product Reviews
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Sep 8, 2021 | Nutrition and Health
Churches Can Make a Difference for Senior Immigrants: Here’s How
Moving to a new country is always challenging, but for senior immigrants, the transition is often more difficult. Older adults can have a harder time adapting to a new culture, finding a social support network, and figuring out ways to remain connected to their homeland in an unfamiliar environment. Not only does this make the transition lonelier, but it puts them at serious risk for physical and mental health issues along the way.
Fortunately, church communities have the power to make a significant difference in senior immigrants’ lives. Below, Homeschooling Dietitian Mom presents some ideas for how you can open your heart — and your community — to senior immigrants.
Offer Useful Resources
When getting to know your new neighbors, try to stay attuned to their needs and offer resources when you can. For example, if they mention they want to send money to relatives in the Philippines, you can point them toward trustworthy services that will send funds without huge fees.
A site like Remitly offers safe and speedy transfers that are either free or cost as low as $3.99 depending on how much you send. You can also offer to help them set up video chats, navigate instant messaging platforms, or create care packages to send to their loved ones. Your input can also help them find a network in their new home. For example, if they’re looking for an opportunity to take a class or connect with the community, suggest some local options.
The benefit here isn’t just the recommendation or resource itself. Although the help can be extremely valuable, this kind of active attention also shows your neighbors that they have a friend and ally. It might seem like a small gesture, but it can go a long way toward helping senior immigrants know they have someone they can turn to.
Provide a Spiritual Community
Religion and spirituality often have a key place in senior immigrants’ hearts. But it’s not always easy to find a welcoming space in a new country. Go out of your way to make your church community as immigrant friendly as you can so that people know they’re welcome to worship with you. For example, if you have a sizable immigrant population that shares a common language, consider offering services in that language to create a space where people can feel more at home.
Not every church is going to have the resources to make something like that possible. However, there are other ways you can ensure your space is welcoming. Many new churchgoers feel unnoticed or left out. Prevent this in your community by creating a welcoming committee made up of congregants dedicated to noticing and greeting church visitors. A simple, “Hello, nice to meet you!” can help visitors know they’re valued in your parish.
Invite, Introduce, and Include
Finally, try to involve senior immigrants in community activities. Make sure they know when social gatherings, fundraisers, and volunteer outings are happening and invite them to come along. Remember, however, that it’s not enough to get them there. To really make an impact and ensure you’re providing a supportive community, you need to make sure they’re truly included.
Do this by making an effort to invite them once they arrive. For example, if you see that they’re sitting by themselves or seem to be looking for a place to be, include them in your conversation or activity. This is especially helpful for immigrants since they may be hesitant to dive into social situations. They may fear inadvertently breaking a social norm. Taking the lead gives them a safe space to observe. It also takes some of the pressure off when trying to navigate a new culture all alone.
Churches Can Make a Difference
Everyone has something valuable to offer to your church community. And your congregation can do its part to make sure senior immigrants feel welcome, safe, and comfortable in their new country. These tips are a wonderful way to keep your space inviting to all. It's also a terrific way to ensure that older immigrants get the resources they need along the way.
Photo Credit: Unsplash
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
Food and Cultural Geography Sorting Mats
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 7, 2021 | Cooking Tips, Education Materials, Food Allergies and Special Diets, Homeschooling, Nutrition and Health
Today, I'm going to tell you a little about Traditional Cooking School with Gnowfglins. This awesome online cooking school is not just about cooking. It's about healthy, homesteading, natural, back to basics, cooking. and I am in love with it!
According to the website Traditional Cooking School with Gnowfglins
“Gnowfglins” stands for:
G – God's (not man's creations)
N – Natural (not artificial)
O – Organic (raised without the use of chemical pesticides and fertilizers; raised without drugs, hormones, or synthetic chemicals)
W – Whole (not processed)
F – Foods (not synthesized chemicals)
GL – Grown Locally (not transported from far away)
INS – In Season (not out of season)
Traditional Cooking School with Gnowfglins is an online school with tons of different cooking classes. To introduce new members to her cooking school, Wardee Harmon, the owner, included one of her awesome classes, in the 2020 Ultimate Women's Wellness Bundle. This is how I learned of her, and this is what my review here is based on.
What stood out to me about Traditional Cooking School with Gnowfglins.
When I signed up for my account/membership, I kept forgetting where I put my log-in information. As a result, I kept going in through my Ultimate Bundle (UB) access link. This triggered an email from Wardee regarding whether I was having issues signing up. I also received a text on my phone. I let her know that I was already signed up but that I kept forgetting how to get in (forgot the name and such).
The school team was SUPER responsive and made sure that I had all that I needed to get in with no problems.
What I love the most is that, even though the original e-course I signed up for doesn't give me access to all the courses in the premium school,
I DO have access to a ton of stuff FOR NO EXTRA CHARGE.
For example, as you can see in the screenshot below, which is a picture of my membership page, there is an orientation course. This course helps the user get involved with the private group and it is complete with assignments and all. For example, the first assignment is to introduce yourself in the forum. I posted a couple of days ago and Wardee responded personally.
At this level you also have what is called a “Freebie Cupboard.” (See screenshots below). In this cupboard, I have access to all sorts of free cooking and recipe downloads.
Back to the e-course. I mean LOOK AT THOSE AMAZING DOWNLOADABLES THAT ARE INCLUDED at this level! Isn't that cool? The ones you can't see below the four FREE downloads shown include:
Bottom Line: You HAVE to check out Traditional Cooking School with Gnowfglins!
Click here now to grab a freebie or two.
Other Posts and Products from Homeschooling Dietitian Mom:
The Importance of Iron – What You Need to Know
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 5, 2021 | Nutrition and Health
Vitamin D is an important nutrient that is also considered to be a hormone. This vitamin/hormone is one of many that can be difficult to get through the diet. The good news is that it can be synthesized by your skin when you are exposed to high quality sunlight. If you are someone who lives in a location far north or south of the equator, you are probably not getting sufficient levels of vitamin D through the sun. So, it is important to know there are at least 10 foods high in vitamin D.
Vitamin D is a fat-soluble vitamin, which means it is absorbed better with foods containing fat. This also means that vitamin D is stored in the fat in your body. As a result, vitamin D can be potentially toxic when high doses are taken in supplemental form. Therefore, you shouldn't take a high dose supplement unless you've had your levels checked first.
I am going to briefly discuss how vitamin D is measured and reported on food labels. This will hopefully alleviate some of the confusion you have when trying to decide if you are getting enough in your diet or multivitamin.
Firstly, vitamin D is measured in two ways:
-
- Using IU, which stands for “International Units.”
- Using mcg (micrograms).
A microgram is equivalent to one millionth of one gram. In contrast, 1 IU is the biological equivalent of 0.025 mcg cholecalciferol, the active form of vitamin D (D3). Note that an International Unit is a measure of biological activity and is different for each substance. So, you can't use this formula for converting retinol or beta-carotene, for example. (Dietary Supplement Data Base)
Secondly, keep in mind that vitamin manufacturers use different units of measure.
For example, we have two different multi-vitamins currently in our house. One of them, Kirkland Signature Daily Multi for adults, shows 10 mcg vitamin D (400 IU) and says it has 50% of the US RDA. On the other hand, Centrum chewable for adults contains 400 IU vitamin D, claiming this is 100% of US RDA.
So, which one is correct? It depends on who you ask. However, since the US RDA for vitamin D varies by age, it is not that simple.
Thirdly, research shows that 50% of people are deficient.
This is a controversial topic, with some doctors believing that a blood level of 50 nanograms/milliliter (ng/ml) is the optimal level to shoot for. In contrast, other doctors believe over 50 ng/ml to be potentially toxic.
For example, when my vitamin D was low some years ago, I had to take 10,000 IU a day to get it above 50 ng/ml which is what my doctor at the time recommended. My current doctor, however, is part of the second crowd, bless his little heart. He's a great doctor, otherwise, but we don't always see eye-to-eye on these things.
The Vitamin D council, which specializes in vitamin D research, is in the first group, and I'm with them. However, it is important to note there are two different blood measurements of vitamin D. Thus, it is advised that you check with your doctor to help you decipher your results.
It is important to get your blood level checked to make sure that it isn't too low OR too high.
If it is low, you will need a higher dose than the US RDA. If it is within normal levels, then you will probably do fine with 1000 IU per day. However, if you have any of the symptoms of low vitamin D, (even if your levels are 30-40 ng/ml) then speak with your doctor about a higher dose.
Click here for a Free List of 10 Foods High in Vitamin D
*GF – Gluten Free / DF – Dairy Free / MP – Meal Prep-Freezer Friendly / HP – Protein higher than 20 grams per serving
Click here for coconut sugar.
Click here for Tamari
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