Something’s fishy – Sources of Omega-3’s

The omega-3 fatty acids play an important role in keeping the heart, kidneys, and digestive system healthy. The body needs omega-3 fatty acids to make prostaglandins that regulate blood clotting, hormone production, and inflammation, pain, and swelling in the body.  There is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids, but you should try to get one gram a day.  Nutritionists generally recommend eating cold-water fish 2 to 3 times a week; the oilier the fish, the more omega-3 it has.

 

Samples of fish with omega-3 fatty acids:

Salmon, Atlantic 3.1-3.7 grams per 6 oz cooked serving

Sardines, packed in oil 2.8 grams per 3 oz serving

Salmon, Coho 1.8-2.2 grams per 6 oz cooked serving

Herring, Kippered 1.8 grams per 3 oz serving

Trout, Rainbow 1.7-2 grams per 6 oz cooked serving

Swordfish 1.4 grams per 6 oz cooked serving

Oysters 1.1 grams per 3 oz steamed serving

Mackerel, canned 1 gram per 3 oz serving

Sole or Flounder 0.9 gram per 6 oz cooked serving

Striped Bass (Rockfish) 0.8 gram per 6 oz cooked serving

Tuna, White, Canned 0.7 gram per 3 oz serving

Tuna, Fresh 0.5 gram per 6 oz cooked serving

Warnings

The U.S. Environmental Protection Agency warns against excessive consumption of tuna, shark, swordfish, king mackerel and tilefish due to their high levels of mercury. Women who are pregnant or lactating and young children should avoid eating these fish altogether. The agency does note that eating two meals each week — about 12 ounces total — of seafood like salmon, catfish and shrimp is acceptable.

AntiOxidant – Vitamin E

Vitamin E (Tocopherol)

Usage:  Reduce the risk of heart disease and protecting the body from prostate and bladder cancers.   For those who plan to apply Vitamin E to the skin, you should buy tocopherol not the tocopheryl forms, as the former absorbs better but the latter may have a slightly better shelf life.

Who:  Primary people with – Atherosclerosis, Diabetes, High Cholesterol, Immune function, Osteoarthritis, Yellow nail syndrome

Secondary with – Alzheimer disease, Angina, Athletic performance, Cold Sores, Rheumatoid Arthritis, Premenstrual syndrome, Wound healing

Symptoms:  Vitamin E deficiencies are rare.

Dosage:  400-800 IU (14 mg) per day for adults

Foods:  Wheat germ oil, nuts, sunflower seeds, vegetable oils, olives, peanut butter, turnips, blueberry, papaya, kiwi, tomatoe, raw red pepper, whole grains, corn, egg yolks, and leafy green vegetables.

“I can’t bear my weight.” – Knee pain (OA)

OA = Osteoarthritis

     OA can affect any of the joints in your body.  The effect of osteoarthritis is the wear and tear on the joining surfaces of the joint.  This causes deterioration of the surfaces of the bone.  When OA affects your knees, there are many conservative methods to help alleviate the symptoms.

Signs/Symptoms:    

* Pain in the knee joint especially while weight bearing, and a lack of full extension (straightening) of the knee.

*  May also experience swelling,  joint line tenderness, knee cap (patellar) stiffness, decreased muscle strength around the joint, and the knee may feel hot.

Treatment: 

*  Use of modalities to relax muscles, aid circulation, decrease swelling, improve range of motion and decrease pain.

*  Stretching exercises for the soft tissue around the joint to increase the range of motion.

*  Manual techniques which are used to mobilize the knee cap and the joint to restore functional range of motion.

*  Comfortable resting positions for the involved area, allowing the muscles to relax and taking the pressure off.

*  Strengthening exercises for the muscles about the knee joint to increase joint stability

*  Guidelines for gradual resumption of independent activities of daily living

*  Nutritional supplements to assists in healing process and care of the affected joints.

*  Gait analysis to improve walking with aid of custom orthotic insoles.

 

Nutritional Counseling

One-on-one counseling with our dietitian, Ms. Rosalie Lung.

Discuss your special needs and let us help you choose the best foods for your health and well-being.

* Healthy nutrition

* Weight Management

* Healthy Heart (cholesterol, high blood pressure)

* Osteoporosis and Gout

* Pre-diabetes and Diabetes

* Cancer Care

* Crohn’s and Colitis Disease

* Kidney disease

* Food allergies and intolerances

* Vegetarian diets

* Nutrition during pregnancy and lactation

* Healthy babies, children and elderly

Call us to make an appointment, 604-270-1007 or email us at info@richmondchiro.com

All information provided during your visit is confidential.  If you are referred by your doctor, he/she will receive a report from the dietitian within 2 weeks of your first visit.

“I can’t see well at night” – Vitamin A

   Usage:   – helps cells reproduce normally, stimulates immunity and is needed for formation of bone, protein and growth hormone.

   Where: – Liver, dairy and cod liver oil.

   Who: -  individuals who limit their consumption of liver, dairy foods, and beta-carotene-containing vegetables

   Symptoms: – dry skin, increased risk of infections, metaplasia (a precancerous condition) and poor night vision.

   Dosage: – males and postmenopausal women, upto 25,000 IU (7500mcg) of Vitamin A/day; pregnant women, less than 10,000 IU (3000 mcg)/day is widely accepted as safe.  If you eat lots of foods rich in vitamin A in the form of carotene the body will absorb it, but take care not to go overboard with supplements or foods high in vitamin A.

   Foods: – Liver, dairy, carrots, boiled spinach, cantalope