Omega Fatty Acids

Understanding Omega Fatty Acids

Super Omega 3 Gems Fish Oil 250 count by Carlson LabsOcean Blue - Professional Grade Omega-3 2100

By: Cindy MitchellRxOmega 3 Women's Blend by Natural Factors

Nutritionists call omega-3 and omega-6 fatty acids “essential” fats for good reason. The human body needs them for many functions, from building healthy cells to maintaining brain and nerve function. Our bodies can’t produce them. The only source is food.

These polyunsaturated fats are important for another reason. There’s growing evidence that they help lower the risk of heart disease. Some studies suggest these fats may also protect against type 2 diabetes, Alzheimer’s disease, and age-related brain decline.

Omega-6 mostly comes as linoleic acid from plant oils such as corn oil, soybean oil, and sunflower oil, as well as from nuts and seeds.  Omega-3s come primarily from fatty fish such as salmon, mackerel, and tuna, as well as from walnuts and flaxseed in lesser amounts.

Scientists are still debating the optimal amount of fat in a healthy diet, as well as the best proportion of omega-6s and omega-3s. For now, there are several simple changes most of us could make to take advantage of their substantial health benefits.

Do you know why we need to consume Omega-3 fatty acids? Did you know your body cannot make Omega-3 fats on its own? Well, the only way to feed your body these essential fats are to eat foods rich in Omega-3’s or take a fish oil supplement.

Vitamin Lady At Middle Earth store carries a few different Omega-3 supplements, they can be found at

Summary of Food Sources

Like all creatures, fish have an omega-3 content that is highly dependent on their diet. If they eat algae, sea plants, and other foods that are rich in omega-3s, they are able to store more omega-3s in their tissue. If they live in a habitat where omega-3s are not widely available, they store much less. The close relationship between their diet and their omega-3 content applies to all specific omega-3s found in fish, including ALA, EPA, and DHA. It also applies to all types of fish including wild-caught and farmed. Some farmed fish are fed processed omega-3 concentrates to boost their omega-3 content. Other farmed fish are fed few omega-3s and have lower-than average omega-3 content.

Land animals are no different from fish in terms of their omega-3 content. Their diet is the key controlling factor—the same as it is for ocean creatures. Cows and chickens consuming diets that are rich in omega-3s tend to produce milk and eggs that are higher in omega-3 fats. Levels of omega-3s in eggs can reach levels of 350 milligrams per egg, depending on the hen’s diet. In cow’s milk, omega-3 levels have been shown to reach 155 milligrams per 8-ounce cup in some grass-fed heifers. About half of these omega-3s are typically present in the form of ALA, with the other half being divided between EPA, DHA, and other omega-3s. As a general rule, the milk, cheese, yogurt, and eggs obtained from land animals that have been grass-fed and have had natural access to pasture plants containing omega-3s are going to be your best bet for omega-3s from land animals.

Other omega-3 fortified foods are becoming available on the market, including margarine spreads, juices, and snack foods. These foods are generally made by adding the fatty acids during the manufacturing process. As with all nutrients, we believe that your omega-3s are best obtained from whole, natural foods. Unless food is whole and natural, there is no way to guarantee that its nutrients will be found in optimal ratios and balanced proportions, or even incorporated into the food matrix in an optimal way.

We would like to add a special note about one food that does not appear on our ranking list as a good, very good, or excellent source of omega-3s. That food is tuna. In our nutrient analysis, we used baked yellow fin tuna. A 4-ounce serving of this form of tuna provided 140 milligrams of omega-3s and 147 calories. When we put these numbers into our rating system formula, tuna provided too few omega-3s in comparison with its calorie content to rank as a good source of omega-3s. However, we do not believe that this outcome would automatically be true for all tuna. We’ve seen studies on canned light tuna that showed about 345 milligrams of omega-3s in 4 ounces, and in the case of canned albacore tuna, we’ve seen studies showing about 975 milligrams of omega-3s in 4 ounces. Their higher levels of omega-3s would change the status of tuna in our rating system. However, our approach to healthy eating is always focused on fresh, natural, and minimally processed foods rather than canned or other versions.


Health Benefits and Microhistory of Common Essential Oils

Patchouli: Latin Name: Pogostemon Cablin 

By: Cindy Mitchell

Despite its exotic, musky scent, patchouli is actually a member of the mint family! The word “patchouli” itself is a derivative of the Hindustan words for “leaf” and “green”. Western discovery of the plant is attributed to the early 1800’s as silks from India were transported to Britain with the leaves of the plant tucked into the folded cashmere to protect them from pests.

Today, Patchouli oil is used mostly in aromatherapy

  • Often used as a perfume base, it can also be found in various massage oil blends and bath oils due to its aphrodisiac nature.
  • Patchouli oil is also used for treating dandruff: Simply mix 20 grams of any natural herbal shampoo with one gram of patchouli oil and shake well!
  • It works well as an insect repellant to keep away; mosquitoes, ants, moths, flies, and gnats.
  • In the Orient, it was commonly used for snake bites and various insect stings.
  • Patchouli oil has properties that make it work well as; an antidepressant, antiseptic, aphrodisiac, deodorant, fungicide, and insecticide.


Latin Name: Cymbopogon Citratus or Andropogon Citratus

On the other end of the spectrum is Lemongrass. Lemongrass smells quite like lemons, but carries a milder, sweeter note. The plant is known to have been distilled as early as the 17th century in the Philippines, and it is one of the most popular oils in India.

  • Lemongrass leaves are combined with other herbs to treat fevers, irregular menstruation, diarrhea, and stomachaches.
  •  Lemongrass oil mixes well with: bergamot, rosemary, lavender, juniper, hyssop, pine, rosewood, basil, cedarwood, coriander, geranium, jasmine, neroli, niaouli, palmarosa, tea tree, and yarrow.
  • It is good for several skin issues, circulation, digestion, and nervous system disorders such as – headaches, nervous exhaustion, and stress-related conditions.
  • A bath can be made with lemongrass, coriander, and clove oils to help soften stiff limbs after excessive exercise!

Lemongrass, Coriander, and Clove Bath:

  • 2 tbsp. almond oil
  • 2 drops coriander oil

Carefully measure the almond oil into a small dish and add the essential oils. Then, be sure to add your mixture to the bath as the water is running! 

Never apply a pure essential oil directly to your skin without diluting. Essential oils are extremely potent in their undiluted form and need to be added to carrier oil, such as almond, apricot kernel or olive oil. Do not ingest essential oils. If you suffer from a pre-existing medical condition, check with your doctor before using essential oils, as some can interact with medications. Pregnant women and young children should not use essential oils unless under the guidance of a medical professional.

Researcher: Savannah Lovell


Desk Reference to Nature’s Medicine by Steven Foster, Rebecca L. Johnson []

[1] [

[1] []

[1] [







2 Being Well

Healthy Eating TipsHeart-shaped measuring tape and fruits.

By: Cindy Mitchell

Many weight and malnutrition problems are caused by failure of a healthy eating diet. One of the best ways to avoid not only sickness and diseases but to enjoy a better quality of life is through a healthy diet.  There are supplements that you can add to your diet that help a lot.  MCT oil is one great product that can be added to your food.

Here are healthy eating tips to help with your daily life.

  1. Do Not Skip Meals.
    Eat three meals daily, each containing protein, fat, & carbohydrates. Breakfast is the most important meal of the day.
  2. Start your Meals with Plenty of Protein.
    Fish, chicken, beef, tofu, turkey, eggs, among other foods. Twenty grams or more of protein will reduce your interest in empty carbohydrates and make you more alert.
  3. Eat Unlimited Amounts of Vegetables.
    (green, red, yellow or orange).
  4. Avoid Empty Calories, Sugary Snacks.
    Choose nuts (almonds, pecans, walnuts), seeds or a small piece of cheese.
  5. Include healthy fats with each meal
    Flax, olive, or expeller-pressed canola oil, nuts and seeds. Slices of avocado.
  6. Avoid Processed food.
    If it comes in a box or a can the food is likely unhealthy for you.

More on healthy food and drink consumption

Consuming Diet Drinks can lead to weight gain and water retention..
Consumption of diet sodas or other beverages containing ASPARTAME can cause water retention and/or increased craving for carbohydrates. Nutrasweet (aspartame) is 180 times sweeter than sugar. It is well known in clinical nutrition circles that sugar is highly addictive. Imagine a food additive 180 times more addictive than sugar!

When sweet taste stimulates the tongue, the brain reacts to sweet taste – known as “cephalic phase response”. Insulin levels rise in the blood to prepare for acceptance of new energy.. sugar.. from outside.

However, If the sweet taste is not followed by real nutrient availability, appetite is enhanced, especially for carbohydrate foods.

Additionally, sweet taste without calories still causes a rise in blood insulin levels – for up to 90 minutes following consumption of the beverage or food. The extraordinary research on insulin resistance and diabetes by Gerald Reaven M.D., PhD at Stanford identified the water retaining nature of insulin. He noted that when insulin levels in the blood remain high, the kidneys treat the insulin as it would sodium and causes the body to retain water.

Additionally, Aspartame breaks down into methanol (a neurotoxin) and diketopeiperizine (which can cause brain tumors).

Take away tip: Stick with water

Did You Know How Good Apple Cider Vinegar Is For You

12 Health Benefits Of Apple Cider VinegarUnfiltered Apple Cider Vinegar With Mother

By: Cindy Mitchell

Legend has is that Cleopatra once dissolved a pearl in a measure of vinegar before drinking the concoction, thus winning a wager against Mark Antony that she could spend a fortune on a single meal.

Truth or apocrypha, we may never know, but the Queen of the Nile most likely knew the special qualities of vinegar. Since 5,000 B.C., the Babylonians had been using it as a preservative and condiment; and long before Cleopatra’s costly cocktail, Hippocrates had extolled vinegar’s medicinal qualities.

Throughout the ages, vinegar has been made through the fermentation of a long list of materials, including molasses, dates, sorghum, fruits, berries, melons, coconut, honey, beer, maple syrup, potatoes, beets, malt, grains and whey. But of all the vinegars on the block, the vinegar made from apple cider is the darling of contemporary remedies.

Apple cider vinegar has long been used as a folk remedy, but it came to superstar prominence in the 1950s when D.C. Jarvis sang its praises in the best-selling book, “Folk Medicine: A Vermont Doctor’s Guide to Good Health.” Now it is revered as a health tonic with seemingly magical powers, rumored to have the properties needed to cure everything from warts to diabetes.

While science has yet to prove many of the claims made about apple cider vinegar, it remains a wildly popular product, serving duty in a variety of roles, from beauty and homemaking to health. The following uses include some supported by science and some merely backed by folk wisdom.

  • 1. Freshen your mouth,  Some swear by using a rinse of apple cider vinegar mixed with water and swished about the mouth to reduce bad breath. It may help for you, but just be sure not to take it straight. The high acidity in the vinegar could erode tooth enamel.
  • 2. Treat acid reflux, In MNN’s “13 surprising home remedies for acid reflux,” the remedies include taking one to two teaspoons of apple cider vinegar daily. As it’s explained, most people mistakenly believe that acid reflux is caused by an overproduction of acid, but it’s actually the opposite for many people: not enough acid. Again, don’t drink the vinegar by itself. Mix it in water, honey or tea if you’re going to try it.
  • 3. Alleviate GI distress, Those who prescribe to folk remedies tell Reader’s Digest that if one suffers from diarrhea caused by a bacterial infection, apple cider vinegar may help due to its antibiotic properties. As well, some natural therapy experts suggest that apple cider vinegar can help calm intestinal spasms. If you’re suffering: Try mixing one or two tablespoons into water or apple juice and drink.
  • 4. Prevent indigestion, If you’re planning on indulging in a meal that you expect might not get along very well with your stomach, try drinking one teaspoon of apple cider vinegar mixed with one teaspoon of honey mixed in a small glass of warm water 30 minutes before you dine. This isn’t a science-based prevention, but one based on home remedy and folklore.  I personally have used this and it has worked for me.
  • 5. Halt hiccups, If there was a clear-cut cure for the hiccups, we would all know about it and never suffer the frustrating things again. Alas, it’s eat peanut butter, hold your breath, drink water upside-down, be scared and any number of other folksy remedies. But eventually, it seems like one of these sticks and does indeed seem to stop them in their tracks. So next time you have a round of uncontrollable hics, you might want to try sipping a teaspoon of apple cider vinegar mixed in water.
  • 6. Spoil your hair, It seems that whatever hair camp you fall into, vinegar can help.  I use a vinegar rinse from time to time that really does help,  Consider the following:
  • 7. Soothe a sore throat, There are a host of great natural remedies for sore throats out there, and employing apple cider vinegar is one of them. As soon as you feel the first signs of a sore throat, try one of two methods. Mix 1/4 cup of apple cider vinegar with warm water and gargle every hour; or mix a tablespoon of apple cider vinegar with hot water and a shot of honey and sip.
  • 8. Fight the itch, A dab of apple cider vinegar applied with a cotton ball is commonly recommended to make a pesky mosquito bite stop itching. It will sting a bit, but it will help quell the prickly tickle.
  • 9. Brighten skin, Many who suffer the angst caused by skin problems — from psoriasis and eczema to dry skin and blemishes — praise apple cider vinegar for reducing inflammation and generally minimizing problems. Try dabbing it on affected areas with a cotton ball. However, be aware that the acid in vinegar can irritate your skin and make conditions worse, canceling out any benefits from the vinegar’s antibacterial properties.  In that case, the Vitamin Lady store does have some wonderful soaps that could help.
  • 10. Decrease glucose levels, Of all the ways in which people use apple cider vinegar, that which perhaps has the most potential is in helping with diabetes. Several studies have shown its positive effect on blood glucose levels; a 2007 study of participants with Type 2 diabetes found that two tablespoons of apple cider vinegar before bed lowered glucose in the morning by 4 to 6 percent.
  • 11. Lower cholesterol and high blood pressure, If you’re a rat, that is. Several studies with rats have shown vinegar’s beneficial contribution to lowering cholesterol and high blood pressure. There’s no evidence that it can work on people, but research in these areas continues.
  • 12. Lose weight, If there’s one promise that most supplements and super foods love to claim, it’s their ability to aid in weight loss. For millennia, vinegar has been used to help lose weight; whether to factual effect or not has yet to be proven by science, but many people cling to the practice with devotion. One small study in 2005 did find that people who ate a piece of bread with small amounts of vinegar felt fuller than those who didn’t have the vinegar. Yet when it comes to vinegar and weight loss, we are  reminded that there is no magic bullet … aside from eating fewer calories, and yes getting exercise can help.  Taking small amounts of apple cider vinegar should not offer many risks, but taking in larger amounts on a regular basis could prove problematic. It is highly acidic and may cause problems ranging from harm to the teeth to lower potassium levels, lower bone density, and interaction with some medications. As with all supplements, talk to your health care provider before starting a new regimen.

Resouce:  Mother Nature Network

Here Is a Sure Way To Breaking Sugar Out of Your Diet

A Great Recipe To Add To Your Daily DietA bottle of apple cider vinegar sits on a plate with some apples

By: Cindy Mitchell

We all go through times that sugar gets the best of us.  It does taste good, and then before we know it we are addicted to it.  Below is a great recipe to use to help break that sugar craving.

  • Bottle of Water
  • 1/2 tsp (rounded) ginger powder
  • 1 tbsp. apple cider vinegar w/mother
  • Stevia (liquid) to taste  note: I use the powder form it seems easier for me to find

Mix well and pour over ice.  Drink with a straw to protect your teeth.

Resource: Trim Healthy Mama