Seaweed for Omega-3

Seaweed is the ultimate source of omega-3 in seafood, so why not take a shortcut and skip the fish. There are many different seaweeds that you can buy and they are all good sources of omega-3. The quantity of omega-3 is not as high in seaweed as it is in fish and seafood, but it is the seaweed and algae that are the source of omega-3 in fish and seafood.

There are many different kinds of dried seaweed available and they are often used in Japanese and surprisingly in Irish cooking. They can be used in soups, salads and even baking. In addition to the omega-3 seaweeds and algae are a good source of minerals and iodine.

This link discusses the benefits of omega-3 and the benefits of using seaweeds as a source:

Vegans and Vegetiarians–Omega-6/3 ratio matters, no matter what diet you prefer

Even vegans and vegetarians can end up with high omega-6 ratios in their tissue if they are not aware of the sources and quantities of omega-6 and omega-3 in various foods. The Paleo diet, low carb diet, South Beach diet, Atkins diet, diabetic diets all can benefit from maintaining a balance between omega-6 and omega-3 because the effects of these essential fats operate at the cellular level in every cell in our bodies. They make up our cell membranes and compete with each other for positions in the cell membrane. When a cell needs a hormone, it simply sends a phospholipase enzyme to clip one of these essential fats and turn it over to enzymes like the COX-1 or COX-2 enzyme to make a prostaglandin. If the starting point for the prostaglandin is an omega-6 fat, the result is an inflammatory hormone, if it starts with an omega-3 fat, the prostaglandin that results will be anti-inflammatory. There are a series of hormones that are derived from these essential fats and in each case we need to have a balance between omega-6 and omega-3.

Omega-6 is necessary, just like omega-3. We need it to help with clotting and healing from injuries, but excess omega-6 ends up causing our bodies to make way too many harmful hormones and too few of the beneficial omega-3 hormones. It is a good thing that we need some omega-6, because it would be hard to avoid it completely since it is in almost all foods at some level. Our problems start when we eat foods that are extremely high in omega-6 without balancing that intake with omega-3. For vegans and vegetarians it is easy to end up with a high omega-6/3 ratio, because there are few plant based foods that are high in omega-3, but there are many that are really high in omega-6. The green leafy veggies do have a good ratio, but the quantity of omega-3 is low, so it only take a little of the foods that are high in omega-6 to upset your balance.

I am not a vegan or vegetarian, but I do consume a lot of veggies. I have a friend that is a vegetarian. He began following a vegetarian diet to improve his heart health, but after a while, he began developing inflammatory problems, like pseudo-gout in his wrist and problems with his Achilles tendon. His tennis elbow was giving him problems as well. I asked him to review my book and suggested that he use the information in it to balance his omega-6/3 ratio. He did and now has eliminated his inflammatory based problems. Now his vegetarian diet is truly heart healthy.

The diet I follow is close to a Paleo diet, although I do eat dairy and some pasta, rice, and use some flour.
I am able to get much of the meat I consume from the wild. Wild meat are more likely to have a balanced omega-6/3 ratio like animals in Paleo times, but meats and eggs produced by our modern agriculture system have high omega-6/3 ratios that need to be balanced by other foods that are high in omega-3. My book can show you how to balance your omega-6/3 ratio.

Video on balancing omega-6/3

Here is a link to a video by Dr Bill Lands on the benefits of balancing your omega-6/3 ratio.

My book teaches you how to reduce omega-6 and increase your omega-3 to achieve a balance. It has list of the amount of omega-6 and omega-3 in a wide variety of foods, recipes with the % omega-6 they will generate and a month of menus.

Available on Amazon for $2.99 (for a limited time)

Print version available at for $10.49

Omega-3, 6/3 Ratio and Pain

Below is part of a publication by Dr Gordon on the effect of omega-3 on pain and inflammation. One of the studies he points to found 59% of arthritic patients were able to discontinue use of NSAIDS and substitute Omega-3 supplements for control of their arthritic pain. I am certainly one that would be in the 59% group. The pain relief does not just apply to arthritic patients. The bottom line–if you have pain– follow The Oil-Change Diet.

Omega-3 Fatty Acids and Neuropathic Pain
Case studies demonstrate that oral intake of omega-3
polyunsaturated fatty acids from pharmaceutical-grade fish oil
supplements results in pain reduction and functional improvement
in patients with neuropathic pain.
By Gordon D. Ko, MD, CCFP(EM), FRCPC, PhD, Leigh Arseneau, BSc, ND, Nathaniel Nowacki, BA and Serge Mrkoboda, BSc

PUFAs and Eicosanoid Metabolism
The n-3 and n-6 fatty acids are chemically and metabolically distinct and have contrasting physiological functions12 (see Figure 4). The eicosanoid metabolic products synthesized from AA, namely prostaglandins (PGs), thromboxanes (TXs), leukotrienes (LTs), hydroxy fatty acids and lipoxins are formed in larger quantities than those formed from n-3 PUFAs—such as EPA—because of the increased amounts of n-6 PUFAs in the Western diet.1 Eicosanoids derived from AA are biologically active in small quantities and, if they are formed in inordinate amounts, they contribute to the formation of atheromas and thrombi.1 In addition, they lead to the development of allergic and inflammatory disorders and to cell proliferation.

When humans increase their consumption of EPA and DHA, from oily fish or from fish oil supplements (liquids or capsules), an increased proportion of these fatty acids are found in the cell membranes of inflammatory cells in particular.14 EPA and DHA incorporation into these membranes occurs in a dose-response fashion and is partly at the expense of AA.15 Hence, since there is less AA available for eicosanoid biosynthesis by the cyclooxygenase (COX) and lipoxygenase (LOX) enzymes, fish oil supplementation of the diet results in a decreased production of the proinflammatory prostaglandin E2 (PGE2), thromboxane A2 (TXA2), TXB2, leukotriene B4 (LTB4), LTE4 and 5-hydroxyeicosatetraenoic acid, but not of prostacyclin I2 (PGI2).12,14

EPA can also act as a substrate for both COX and LOX enzymes and thereby compete with AA for prostaglandin and leukotriene synthesis.12 EPA gives rise to the 3-series PGs and TXs (such as TXA3, PGE3, PGI3) and to the 5-series LTs (LTB5, LTE5) and 5-hydroxyeicosapentaenoic acid.14 The eicosanoids formed from EPA are frequently less biologically potent than those formed from AA.15 For example, LTB5 is 10- to 100- fold less potent as a neutrophil chemotactic agent than LTB4 and PGE3 is a less potent inducer of COX-2 gene expression in fibroblasts than PGE2.15 Furthermore, TXA3 is a weaker platelet aggregator and vasoconstrictor than TXA2.12 Recent studies have shown that EPA and DHA also give rise to resolvins (from EPA and DHA) and docosanoids (from DHA) through pathways involving COX and LOX enzymes.16 In cell culture and animal-feeding studies, these novel mediators were demonstrated to be anti-inflammatory, inflammation resolving, and immu-nomodulatory.16

Some of the effects of n-3 PUFAs are elicited by eicosanoid-independent mechanisms. Studies have shown, for example, that the intake of dietary fish oil results in decreased leukocyte chemotaxis, decreased expression of adhesion molecules and decreased generation of reactive oxygen species.15 n-3 PUFAs have also been shown to inhibit the production of proinflammatory cytokines such as tumor necrosis factor-a (TNF-a), interleukin-1b (IL-1b), IL-6 and IL-8, in both cell culture studies and in human trials.14,15 Additionally, n-3 PUFAs might exert their effects on inflammatory gene expression through direct action on intracellular signaling pathways which lead to activation of one or more transcription factors such as nuclear factor kappa B (NF-kb).14

Figures 4. Pathways to inflammation: omega-6 is pro-inflammatory and omega-3 is anti-inflammatory.

n-3 PUFAs and Chronic Disease
The benefits of n-3 PUFA supplementation are well documented in the literature for the prevention and management of a wide variety of health conditions including inflammatory and autoimmune diseases, cardiovascular disease, and depression. Less is known, however, about the use and efficacy of these fatty acids in the treatment of other disorders such as fibromyalgia syndrome and neuropathic pain.

n-3 PUFAs and Inflammatory/ Autoimmune Diseases
A number of clinical trials have been conducted assessing the benefits of dietary supplementation with n-3 PUFAs in inflammatory and autoimmune disease in humans, including RA, Crohn’s diseases, ulcerative colitis, psoriasis, lupus erythematosus, MS, and migraine headaches.12

A recent meta-analysis of 17 randomized controlled trials (RCTs) was conducted by Goldberg et al. to assess the pain relieving effects of n-3 PUFAs in patients with rheumatoid arthritis (RA) or joint pain secondary to inflammatory bowel disease and dysmenorrhea.17 Results from the analysis showed that supplementation with n-3 PUFAs for 3-4 months reduces patient-reported joint pain intensity, minutes of morning stiffness, number of painful and/or tender joints, and NSAID consumption.

Maroon et al. conducted a non-placebo controlled study to determine if patients could effectively substitute fish oil as an anti-inflammatory for NSAIDs.18 The study included 250 participants who had been seen by a neurosurgeon and were found to have chronic, nonsurgical, neck or back pain. After taking n-3 PUFAs for an average of 75 days, 59% discontinued their use of prescription NSAIDs and 60% stated that their overall pain was improved. Moreover, 88% stated they would continue to take the n-3 PUFAs. No significant adverse effects were reported. These results corroborate other controlled studies that compared ibuprofen and n-3 PUFAs demonstrating equivalent effects in reducing arthritic pain.18 Furthermore, such findings suggest that n-3 PUFAs may be a safe alternative to NSAIDs, particularly the COX-2 inhibitors which have been associated with extreme complications such as gastric ulcers, bleeding, blood pressure increase, myocardial infarction, and even death.19

Why doctors aren’t talking about omega-6.

Here is a link to and article by Dr Bill Lands about why doctors are not really treating the cause of heart disease–omega-6:’s%20Papers/2003Review.pdf

Doctors are biased toward using expensive procedures to fix medical problems–that is where a lot of their money comes from. Doctors pay more attention to drug treatments than to dietary remedies. Even if they do pay attention to dietary studies, they want simple studies that compare one diet to another instead of complex biochemical studies that seek to understand the complex cause of diseases.

Insurance companies don’t care either, the higher the cost of medical treatments, the more they can justify higher rates. They get to keep 20% of the cost of their policy holder pay, so the more you pay the more they get to keep.

Only the people ultimately paying for medical cost–you and I–are really interested in reducing medical problems and their associated cost. The problem is that most people do not have the knowledge to understand the biochemical causes of disease. I have the ability to understand the biochemistry and the chemical terminology, but until I began to research the effects of lipids in my diet, I was unaware of the studies that make it clear to me that excess omega-6 is behind many of the medical problems that I was dealing with personally. In my book, I try to make it simple and easy for people that do not have the ability to understand chemistry and biochemistry and just show you what foods you need to avoid and the ones you need to increase in your diet. I also provide the chemistry and biochemistry, which for most people would probably be a good sleeping aid.

My recipes and menu will help you learn how to prepare truly healthy meals and my list of lipid content of various foods will help you select the kinds of foods that are lower in omega-6 and higher in omega-3.

Book Price Reduced

I have reduced the price of my ebook for a limited time to $2.99 on Amazon and Smashwords.

Here are the links to my ebook: Amazon:


The printed version is available on Lulu for $10.49, but will soon be going to 14.99 when it goes to retail outlets, Here is the link to Lulu:

Thanks to all those that have bought my book. I hope the diet helps you as much as it has helped me.

Inflammation process and role of omega-3

This is a good article on the role of lipids in the inflammation process, both omega-6 and omega-3.

Here is the abstract:

Identification of the factors that regulate immune tolerance and control the appearance of exacerbated inflammatory conditions is crucial for the development of new therapies of inflammatory and autoimmune diseases. Resolution of inflammation and the return of tissues to homeostasis protect us against excessive tissue injury and promote the restoration of function and structure. Resolution of inflammation, which was considered a passive event, is actually an active process where new families of endogenous lipid mediators from omega-3 polyunsaturated fatty acids play an important role in removing proinflammatory mediators generated from arachidonic acid. These chemical mediator families, termed Resolvins and Protectins, are potent stereoselective agonists that control the duration and magnitude of inflammation, along with the Lipoxins as signals in resolution. This review examines the mapping of these circuits and recent advances in our understanding of the biosynthesis and actions of these novel proresolving lipid mediators. A search in the electronical databases PubMed and the Cochrane Central Register of Controlled Trials was carried out. The search strategy applied was: “Omega fatty acid” AND “resolution of inflammation,” including articles from January 1,1985 to October 2009. This resulted in the identification of a total of 52 articles, which were analyzed in full text leading to consideration of only nine full texts.

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.  

My Book is Ready

I finally got the format problems solved for my book, The Oil-Change Diet, and it has passed the format check at  The price is just $2.99 for now, but will go up to $4.99 when it goes to, so get your copy now at Smashwords.

The money this book can save you on medical cost can be a thousand times to cost of the book–it has saved me that much in just one year. You can get the information in my book for free (except for my recipes and menus), but it will take quite a bit of time and unless you are a chemist, some of it may be hard to understand. I hope that I have made the chemistry more understandable and that you will enjoy the recipes.

If you value your health, research the benefits of a balanced omega-6/3 ratio and how to achieve a balanced ratio or buy my book. I promise you it really did help me eliminate 9 prescription pills a day–arthritis medication I had been taking for almost 40 years, blood pressure medication, heart rhythm medication and pain medication, 


Oil-Change Diet Book

My book is finally available on Smashwords. I am still working on formatting problems to get it into other distribution channels, but at least it is available now. Please check it out at the link (in blue) above. It is priced at just $2.99, which I think is a real bargain and will pay for itself many time over in what it can save you in health cost! (I will need to sell several hundred copies just to recover my actual cost).