Columnists
Sounds Fishy ?
Get the Facts about Omega-3s
By Hy-Vee Nutritionist Megan Dalsing
In the past , you may have heard some facts about fish and omega-3 fatty acids but might be wondering just how reliable those facts are . For example , did you know that 95 % of Americans , and 80 % of people worldwide , are not getting enough EPA and DHA omega-3s through their diet alone ? If you ’ re interested in learning more about these essential nutrients , keep reading for the answers to some common questions about seafood .
One frequent question is , “ What is the serving size of seafood , and how much should I eat a week ?” A serving size of fish / seafood is approximately 4 ounces , or the size of a deck of cards / palm of your hand for adults . Each week , try to consume two , 4-ounce servings of seafood . This can be eaten at one time ( 8 oz serving )
or can be eaten throughout the week . However , not all fish are created equal when it comes to omega-3 fatty acids . Fish higher in omega-3s include salmon , mackerel , anchovies , sardines , herring , and tuna .
The second most frequent question is , “ Why are EPA and DHA important , and do I need to supplement omega-3 fatty acids ?” You may have heard of EPA and DHA before , as it is focused on during pregnancy . However , EPA and DHA are important not only for your heart or during pregnancy , but throughout your entire life . DHA is considered the neck up ( eyes and brain ) essential fatty acid and EPA is considered the neck down ( heart and joint health ) essential fatty acid . These nutrients help fight off inflammation in the body , leaving you feeling better internally .
While we recommend speaking to a physician about supplementation , the Recommended Daily Intake ( RDI ) of EPA and DHA for women is 1,100 mg and 1,600 mg for men . These are the minimum milligrams needed to support the body ’ s health . The supplement brand Nordic Naturals uses a process that returns the fish oil to more than 90 % of its natural form . This helps the body recognize and use these products faster and more effectively versus a synthetic ( known as ethyl ester ) omega-3 supplement . Check out this brand if your physician wants you to supplement omega-3s in your diet !
The last question frequently asked is , “ How do I figure out my omega-3 levels ?” The only way to know is to test your omega-3 level using an Omega-3 Index test . Screenings have been available at participating Hy-Vee stores . You can connect with me for more information . •
THIS INFORMATION IS NOT INTENDED AS MEDICAL ADVICE . PLEASE CONSULT A MEDICAL PROFESSIONAL FOR INDIVIDUAL ADVICE . SCAN THIS QR CODE TO FIND YOUR HY-VEE DIETITIAN .
Worry or Solutions
By Matt Booth
Feeling like life has you running in circles ? You ’ re not alone ! In Iowa , a recent survey found that 70 % of residents feel stressed at least once a week . The other 30 % were too stressed to take the survey . We worry about our families , jobs , $, health , the election , friends , and communities . Worry is like a rocking chair ; it gives you something to do but gets you nowhere . And guess what ? It doesn ’ t improve any situation . It makes things worse . When you constantly worry , you can ’ t focus on finding solutions — or on where you left your keys .
Thinking through problems logically is like being Sherlock Holmes . You analyze , deduce , and solve . However , it ’ s easy to get stuck in a cycle of unresolved concerns , leading to worry . If unmanaged , worry becomes like a bad haircut — you can ’ t ignore it , and it affects everything you do . Worry can disrupt your life , hinder your ability to focus , and prevent you from sleeping well at night . And let ’ s be honest , nothing good happens when you ’ re sleep-deprived .
Everyone faces problems ; they ’ re part of life , like mosquitoes in the summer . Worry is a bad habit , but like biting your nails or doomscrolling , it can be broken . Recognizing when you start to worry is the first step . Most people don ’ t realize when they ’ ve begun to worry . By being aware , you can stop worrying before it affects your emotions and thoughts . To reduce or eliminate worry , distract your mind . Think about something positive , take a walk , splash cold water on your face , call a friend , or crank up a favorite song . Heck , even watching cat videos can help ! Stanley Allyn once said , “ There is no use worrying about things over which you have no control , and if you have control , you can do something about it instead of worrying .” Wise words , Stanley . So don ’ t let worry stress you out or overwhelm you . Worry solves nothing and only makes things worse . If you can change the cause of your worry , channel that energy into finding solutions . Focus on solutions , not on worry . Remember , laughter is the best medicine unless you have a broken rib . In that case , maybe take some aspirin and then laugh . •
MATT BOOTH MATT WORKS WITH COMPANIES AND ASSOCIATIONS WHO WANT TO CHECK ATTITUDES , FIGURE IT OUT , AND FREAKIN ’ DO SOMETHING . TO LEARN MORE ABOUT MATT ’ S SPEAKING OR COACHING , SUBSCRIBE TO HIS YOUTUBE CHANNEL @ MATTBOOTHSPEAKER OR EMAIL MATT @ MATTBOOTH . COM .
“ A LEARNER ’ S MINDSET IS CHOOSING CURIOSITY OVER JUDGMENT , STAYING HUMBLE , ADAPTABLE , AND ALWAYS SEEKING TO LEVEL UP .” — MATT BOOTH
“ MATT POSSESSES THE DISTINCT ABILITY TO LEVERAGE HUMOR AS HE ILLUSTRATES A POINT THROUGH STORIES , WHICH CREATES LASTING IMPRESSIONS FOR THE ATTENDEES . THE ACTION STEPS MATT PROVIDES CAN BE IMPLEMENTED IMMEDIATELY AND USED FOREVER . — AL SHERMAN , STRATEGIC ACCOUNT MANAGER , MERCK ANIMAL HEALTH
DUBUQUE365 . COM Issue # 465 July 18 – July 31 , 2024 365INK MAGAZINE 35