Omega Three Supplements and Chronic Pain

I can vouch for this, omega-3 does help eliminate arthritic pain, but to get the effects of omega-3, you have to reduce your omega-6. They compete for a place in your cell membranes where they are then turned into super hormones (eicosanoids). If the hormone comes from omega-6 you get inflammation and pain, if it comes from omega-3 you get an anti inflammatory pain-reducing hormone. I suffered arthritic pain for almost 40 years–my arthritis was spinal arthritis and affected mainly the hips, spine and ribs. A little over a year ago I began following the Oil Change Diet and in 3 weeks, I was able to eliminate NSAIDs I had been taking for almost 40 years–in addition I was able to stop taking meds for blood pressure and pain.


Benefits of Oil-Change Diet

I know that it may seem like a lot of hype to say that The Oil-Change Diet can reduce heart disease, arthritis, Alzheimer’s, cancer, blood pressure, asthma, allergies, pain, depression etc., but the truth is it probably does even more. The benefits of this diet affect so many diseases because the lipids that this diet seeks to control are lipids that control basic cellular functions like clotting, inflammation, allergic response and cellular permeability. I personally know that this diet will reduce arthritis, blood pressure and pain–it has done those things for me. It has also increased my HDL and improved my good/bad cholesterol ratio. It has also helped me lose almost 50 pounds in the past year.

Omega-3 and omega-6 lipids both turn into super hormones called eicosanoids, however, those made from omega-3 are beneficial and those made from omega-6 are the hormones behind many of the most common diseases. Omega-3 eicosanoids  hormones are anti-inflammatory, clot busting, anti-allergic and reduce pain. Omega-6 eicosanoid hormones are inflammatory, clot promoting, allergy stimulating, vaso-constricting and increase pain.

We need some omega-6 lipids, but not the typical omega-6/3 ratio of 10:1 or even 20:1 many people on western diets have developed. My book, The Oil-Change Diet, shows you how to balance your omega-3 and omega-6 lipids. It points out the many common sources of omega-6 that are often called healthy foods. It also shows you how to increase your intake of omega-3, with or without fish and seafood in case you want to maintain a vegan diet. 

My book is also a cookbook with delicious healthy recipes for breakfast, lunch and dinner.  

Healing the heart with fat

More info on benefits of omega-3–just remember you have to reduce the omega-6 to get the maximum benefits from your omega-3. My book can help you learn how to reduce your omega-6.



Too much dietary fat is bad for the heart, but the right kind of fat keeps the heart healthy, according to a paper published in The Journal of Experimental Medicine.

Unsaturated dietary fatty acids, such as eicosapentaenoic acid (EPA), are known to protect against cardiovascular diseases. However, the mechanism and the specific fat metabolites responsible for this protection were unknown.

A group of Japanese scientists now show that mice engineered to produce their own EPA are protected against heart disease and have improved cardiac function. One particular EPA metabolite, called 18-hydroxyeicosapentaenoic acid (18-HEPE), was required for this protection. 18-HEPE was produced by immune cells called macrophages, which dampened inflammation and fibrosis in the heart. Treatment with 18-HEPE confirmed its heart-protective effects.

A diet enriched in 18-HEPE might thus help prevent heart failure in patients with cardiovascular diseases.

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Omega-3 Supplement Forms–What form is best?

This publication looks at the bio-availability of various forms of Omega-3 supplements.

Due to the high variability in the data, there were no significant differences between krill oil 
(a phospholipid form of omega-3), triglyceride fish oil (the natural form found in fish) and ester forms of fish oil. There was a trend toward higher availability in krill oil, followed by triglyceride fish oil and the ester form was the lowest. The study was well designed with crossover comparisons (uptake of all 3 forms was measured in each subject).

The problem with krill oil as a supplement is the quantity of omega-3 in typical doses, often less than 200 mg of EPA and less than 100 mg of DHA, it does have astaxanthin which helps protect the oil from oxidation, but the potentially higher availbility does not make up for lower quantities in the supplement. The triglyceride form is the natural form found in fish and the typical dose of fish oil contains over 500 mg total of EPA+DHA, more that making up for a the potentially lower uptake. The ester forms are often cheapest, but they are not the natural form and may be more subject to oxidation, so in my opinion, the triglyceride form is the best option with krill oil a good second choice but at possibly higher dosages.

With all of these, I recommend that they are stored in the refrigerator to minimize oxidation.  



Fish oil supplements reduce incidence of cognitive decline, may improve memory function

Don’t wait until it is too late–fish oil supplements (and omega-3 diet sources) only work if you take them before you get Alzheimer’s or dementia.


Public Release: 15-Jul-2014

Alzheimer’s disease affects more than 5 million each year in the US

PROVIDENCE, R.I. –Rhode Island Hospital researchers have completed a study that found regular use of fish oil supplements (FOS) was associated with a significant reduction in cognitive decline and brain atrophy in older adults. The study examined the relationship between FOS use during the Alzheimer’s Disease Neuroimaging Initiative (ADNI) and indicators of cognitive decline. The findings are published online in advance of print in the journal Alzheimer’s & Dementia.

“At least one person is diagnosed every minute with Alzheimer’s disease (AD) and despite best efforts, we have not yet found a cure for this pervasive and debilitating disease,” said principal investigator Lori Daiello, PharmD, of the Alzheimer’s Disease and Memory Disorders Center at Rhode Island Hospital. “The field is currently engaged in numerous studies to find better treatments for people suffering with AD; however, researching…

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Healthy Blueberry Muffin Recipe

Gluten free blueberry muffins

Prep Time: 10mins | Cook Time: 30min | Difficulty: Easy


1 cup coconut flour
1/2cup tapioca
3 eggs/2 duck eggs or three flax/chia “eggs”

1 cup blueberries

1/3 cup coconut butter (ie whole coconut in butter form, like almond butter, not just coconut fat. Can substitute with apple puree for a lower calorie option)
1/2 cup date syrup/coconut nectar or your choice of liquid sweetener
1/4 cup coconut or date sugar (optional, just for a bit of texture)
2 tbsp grated ginger (optional)
4 tbsp flax seed
4 tbsp chia seed



Pre-heat oven to 180C/350F.

Combine the flours and seeds. In another bowl mix the coconut butter, date syrup, sugar, ginger and blueberries. 


Tip the liquid into the flour and combine by hand.

Place muffin cups into a muffin tray, evenly spoon the mixture into them.

Bake at 180C for 20-35 minutes, depending on oven.  



Omega-3 Blood Levels and Sudden Heart Death

Oil-Change Diet

The link above is an abstract of an article published in New England Journal of Medicine showing the relationship between Omega-3 blood levels and sudden heart deaths. You can reduce your risk of sudden heart death by 90%. Just remember, you can’t have high levels of Omega-3 if you have high levels of Omega-6. Learn how to reduce your Omega-6–get The Oil-Change Diet ebook on Amazon or Smashwords or the printed version on

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Omega-3 Blood Levels and Sudden Heart Death

The link above is an abstract of an article published in New England Journal of Medicine showing the relationship between Omega-3 blood levels and sudden heart deaths. You can reduce your risk of sudden heart death by 90%. Just remember, you can’t have high levels of Omega-3 if you have high levels of Omega-6. Learn how to reduce your Omega-6–get The Oil-Change Diet ebook on Amazon or Smashwords or the printed version on

My favorite fruits and their benefits

This blog left off my favorite fruit–blueberries! Still these fruits are high on my list of good foods.

My Journey to Wholeness

Fruit is one of the joys God gave us. Not only is fruit delicious, it’s healthy. Because of the heavy use of pesticides, it is important to buy organic whenever possible. One thing we need to learn here in America is that fruit is seasonal. If you want a particular fruit year round, it is better to freeze or can it when it is in season rather than buy it off-season from another country where it may be GMO fruit. I have a NutriBullet and make the best smoothies. Fruit-it does a body good!


10371952_457786474356536_401677077590127870_nI love cantaloupe! Since cantaloupe is 89 percent water, it’s also the perfect fruit to help with hydration during those hot and sticky summer months (when it can be easy to become dehydrated). Researchers have recently measured the carotenoid contents of six different California-grown cantaloupe hybrids and discovered that their beta-carotene content can reach levels as…

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