oils in dark containers and in the refrigerator when not in use. This is especially true for flaxseed oil. Oils can also be frozen to prolong freshness.

Omega-3 fatty acids are essential fatty acids, as they cannot be made in the body. They must be included as part of a healthy diet. Flax seed oil is one the richest sources of omega-3 fatty acids. DHA is another important omega-3 essential fatty acid and comes primarily from cold-water fish. If fish is not a regular part of your diet (2 -3 servings per week) then in addition to supplementing your diet with flax seed oil you should also add fish oil or DHA to your program. A natural health care practitioner can help you determine your need and dosage.

Raw flax seeds, which can be ground in a food processor or coffee grinder, are an excellent source of essential-fatty acids. They are also one of the highest sources of omega-3 fatty acids. Raw sunflower and pumpkin seeds are also good sources of essential fatty acids. A healthy diet would provide for all of these on a regular basis.

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Your hair, skin and nails will be noticeable benefactors to increased intake of good oils. Lowered cholesterol, improved hormone and immune function, clearer thinking, as well as other health benefits will become noticeable.

Grains.

High fiber complex carbohydrates, including whole grains and whole-grain products such as barley, brown rice, oat and wheat, are needed in limited quantities by most. Four grains that are loaded with nutrition and low in gluten and therefore less likely to cause allergic reactions are: amaranth, buckwheat, millet, and quinoa (pronounced "keen-wah").

I do not recommend a high-carbohydrate diet, but I certainly recommend eating some complex carbohydrates daily. White flour and white polished rice are not whole foods and do need to be eliminated.

Make sure you read labels. If the label says "enriched" you know that it is not a whole grain and it also contains synthetic vitamins to replace a fraction of the real ones removed during processing. Make sure that the label says "whole-wheat flour" so that you are not paying extra for a little caramel coloring to make it look like whole-wheat flour. Squeeze the bread, if it is not firm and heavy it is not whole grain bread and should be. avoided.

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Try "sprouted" grain breads. It is naturally sweet, nutty bread that you will find as delicious as it is nutritious. The grains are sprouted, crushed and then formed into a loaf and baked at a low temperature for a longer time. The best choice of all is to buy a flourmill and grind your own wheat. We have done it in our family for years, and we all agree it is worth it.

Never overindulge with grains, as they tend to slow digestion, and increase the release of insulin that can lead to obesity, diabetes and heart disease.

Protein.

Contrary to what the food faddists might say, most American adults do not get enough good high quality protein. The average adult needs 60 -150 grams of protein per day. Of course this depends upon a person's body weight, body type, gender, activity level and whether or not you (continued on page 11)

@Center For Natural Medicine, P .A.

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