Hemp Seed - essential fatty acids

Hemp seed: This is a high-quality protein source that also contains essential fatty acids in the form of alpha-linolenic acid ( LNA, omega-3 ), and gamma-linolenic acid ( GLA, omega-6 ). It has a favorable ratio of omega-3 to omega-6, and since many Americans actually have been consuming too much omega-6 in the form of polyunsaturated corn oil, it is a good alternative. Look for hemp tahini, hemp seed nutter-butter ( which has a nice taste ), or even hemp ice cream in your health food store, such as Trader Joe's or Henry's. Hemp seed can even replace soy as a source of protein. Studies suggest that Caucasians might find it easier to digest, and it's a better environmental product because it requires fewer pesticides and it is a more easily rotated crop.

Flaxsseed Oil - essential fatty acids

Flaxseed oil: For those who are allergic to or do not eat fish, 1 tablespoon of flaxseed oil can provide about 8 grams of omega-3 fatty acids ( 1 teaspoon is approximately 2.5 grams ) in the form of alphalinolenic acid, which the body then converts to EPA/DHA. It provides a vegetarian alternative to fish oils, but may take longer to metabolize in some individuals because of the additional enzymatic steps needed to process it into EPA/DHA.
Other, vegetarian specific, essential fatty acid formulas are available. These provide EFA's in a blend of flaxseed, evening primrose, borage oil, lecithin, and others combined with antioxidants to protect freshness. Here are a couple good vegetarian sources: Total EFAs from Health from the sun, Udo's blend of EFAs, and Spectrum Max EPA.
Remember, essential fatty acids are the good guys! They help to lower body fat, cholesterol, and triglycerides, and they regulate blood sugar problems and cravings.

EPA/DHA - essential fatty acids

EPA/DHA: These are the omega-3 essential fatty acids found in cold-wated fish like salmon, mackerel, herring, and sardines. They can also be found in smaller amounts in dark green vegetables such as mustard greens and spinach., as well as in wheat germ oil and canola oil. Essential fatty acids support healthy cholesterol levels, the nervous system, and mental activity. They can balance hormone levels and help to lower body fat. Our bodies do not manufacture essential fatty acids, so they must be aquired from dietary sources or from supplements in the form of capsules.

For more essential fatty acids, see: Flaxseed oil, Vegetarian essential fatty acid formulas, and Hemp seed.

Stuffed Chicken Breasts with Herbed Goat Cheese

This recipie makes for a wonderful dinner, but may be more beneficial as a lunch. If you eat like a diabetic should eat, you will greatly reduce your risks for becoming diabetic. The goal is to achieve the proper balance of macronutrients(fats, proien, and carbohydrate) for your own lifestyle - choosing the right ratios of clean protiens, good fats, and nongluten, non starchy carbohydrates to keep your body and mind functioning at optimum levels of efficiency.

For the average person (serious athletes obviously need more), no matter what his or her constitutional type, this would mean a lunch consisting of approximately 4 to 6 ounces of some kind of protien with some good fat added and about 3 ounces more protien every three hours to mobilize body fat, keep blood sugar levels in balance, and avoid those cravings for brain-calming sweets. The amount and type of carbohydrate will depend on your lifestyle and constitutional type, but in every instance, those carbohydrates that are lowest on the glycemic index will be the ones least likely to spike blood sugar levels and cause sweet cravings.

When it comes to carboyhdrate intake, perhaps the best thing your can do for your health is to eat plenty of dark green, leafy vegetables. Eat fruits and vegetables of every color. Fruitloops do not count!

By sharing this recipie, I am not promoting low, or no-carbohydrate diets. I am sharing this low-carb recipie because most individuals get plenty of carbohydrates in their diets daily.



Makes 4 servings

4 ounces fresh, soft goat cheese (1/2 cup)

1 tablespoon each, minced tarragon, basil, parsley, and chives

3 tablespoons extra-virgin olive oil

1/4 teaspoon sea salt

Freshly ground black pepper

4 boneless chicken breasts, with a 3-inch-long pocket cut into the thickest part-you may want to have your butcher do this for you.



In a bowl, thoroughly combine the goat cheese, herbs, 1 tablespoon olive oil, and half the salt and pepper. Using your fingers, or a small spoon, stuff a quarter of the filling into each breast. Close each pocket with a toothpick. Season the breats with the remaining salt and pepper, cover, and refrigerate for 1 hour or up to a day ahead.

Heat the remaining olive oil over medium-high heat in a 10-inch skillet. place the stuffed chicken breasts skin side down in the pan. Saute 5 to 6 minutes, until golden brown. Usinf a spatula, turn over and cook an additional 3 to 5 minutes, or until the chicken is somewhat firm to the touch. Transfer the breasts to a warm platter, remove the toothpicks, and serve.

This recipie is from The Union Square Cafe Cookbook.

Per serving: 323 calories; 22 grams fat; 29 grams protien; 1 gram carbohydrate

Milk Thistle ( Silybum marianum )

Milk Thistle (Silybum marianum)

This is one of the most potent liver-protecting Western herbs that we know about. Milk Thistle contains an active compound called silymarin. This compound has been shown to protect the liver against alcohol abuse and hepatitis, and against free-radical damage. Milk Thistle stimulates the production of new liver cells and can also help rejuvenate the kidneys, bowel, and adrenals.

The bottom line here, is that Milk Thistle helps to detoxify your liver. If you have ever seen a hang-over pill at a liquor store or checkout counter, it is Milk Thistle, and B Vitamins. Anyone who has liver dysfunction can benefit from this herb. Talk to your doctor first, but Milk Thistle has never been known to have any side effects, and is non-toxic. There are many, many studies to support the effectiveness of Milk Thistle.

Always talk to your doctor, read directions fully and carefully, and read all warnings before taking any new supplement.