Omega-3 & Cancer??

Lately, omega-3 has been linked with prostate cancer in the news. It's important to remember that this is coming from one research article that has linked the two together. A short article that explains this well:

http://www.mohrresults.com/mohr-results-weight-loss-2/fish-oil-and-prostate-cancer/

There were many flaws in this study, including analysis of omega-3 with a single blood test and using one marker in a group of individuals with a given condition. In this case, an elevated omega-3 level in men with prostate cancer - does not prove causation, especially when that marker can be influenced by diet or behavior and is only measured at a single point in time.

Summary: "Given the inconsistent data attributable to omega-3 fatty acids and prostate cancer, and acknowledging the broad range of health benefits that are almost universally accorded to omega-3 fatty acid consumption, it would be premature to stop eating fish or to discontinue taking omega-3 nutritional supplements on the basis of this study."

For those of you that are concerned about taking fish oil at this point, there are many other sources of healthy fats in their natural form. These include:

            -Walnuts

            -Hemp seeds

            -Chia seeds

            -Flaxseed

            -Avocado

            -Oils (Olive, Flaxseed, Macadamia, Canola)

           

An easy lunch for summer is the Simple Cobb Salad, which includes a couple different sources of healthy fat.

Simple Cobb Salad

Vinaigrette (makes 4 servings):

3 T white wine vinegar

1 tsp honey

¾ tsp cumin

½ tsp smoked paprika

½ tsp garlic powder

¼ tsp crushed red pepper

2 T olive oil

Salad (Makes 1 salad):

4 ounces grilled chicken or boneless turkey breast, cut into ½ inch pieces

2 cups torn romaine/kale/spinach

¼ cup pico de gallo

¼ diced avocado

¼ cup crumbled feta cheese

2 T chopped green onion

½ cup black beans. Rinsed and drained

½ cup strawberries OR ¼ cup dried fruit

1.     To make vinaigrette, combine first 6 ingredients in a medium bowl, stirring with a whisk. If you have a blender or a food processor, you can also put all ingredients in and blend that way. Gradually add oil.

2.     Cook turkey or chicken; sauté for 4-5 minutes on the stove or use a rotisserie chicken.

3.     Arrange lettuce/kale/spinach on plate. Top with meat, pico de gallo, avocado, feta, onion and beans. Drizzle ¼ of dressing on top.

For a week worth of lunchtime salads, prepare everything ahead of time, waiting to add the avocado & dressing until actual meal time.