The Best Sources of Omega-3 Fatty Acids

The Best Sources of Omega-3 Fatty Acids

Omega-3 fatty acids have received a lot of attention lately for their health benefits – and for a good reason! These polyunsaturated fatty acids have been linked to lowered levels of inflammation, risk for cardiovascular disease and even memory loss.

For the most part, the standard American diet is very deficient in omega-3s. By increasing your intake of omega-3s through food sources, you can drastically improve your overall health. Although this nutrition topic is very complex and expanding constantly, the main thing we know is this: increasing your consumption of the following omega-3 rich foods will increase your body’s omega-3 supply, in turn improving your health and well-being.

Fatty Fish: Albacore tuna, mackerel, anchovies and fresh-caught salmon are the best sources of omega-3s. These types of fish eat a less soluble form of omega-3s (ALA) through seaweed and convert it to the most beneficial forms for our bodies (EPA and DHA). Eating these types of fish, or supplementing with a 1,000-1,500 mg daily dose of fish oil, is an excellent way to improve your health.

Almonds: In addition to being an excellent source of antioxidants, protein, and beneficial vitamins and minerals, almonds are also an excellent source of plant-based omega-3s.

Flax Seeds: These fiber and omega-3-packed seeds can easily be added to your diet by sprinkling them on oatmeal, cereals, salads and smoothies. Just make sure to grind or buy already ground flax seed so your body can fully absorb the amazing nutrients flax has to offer.

Chia Seeds: These seeds may be one of the smallest and most nutritious foods in the world. Chia seeds contain 10 grams of fiber in just 2 tablespoons, and are an excellent source of omega-3 fatty acids, as well as iron, calcium and magnesium.

We’re crazy about Omega-3 fatty acids which is a big reason why chia seeds are a key ingredient in all of our Betsy’s Best Peanut, Almond and Seed Butters. Each serving contains all of your daily Omega-3 needs!

Good Mood Food

Good Mood Food

Good mood foods include almonds, chia seeds and Betsy’s Best

We all know the foods we eat impact our bodies, but we don’t always realize how our food choices can affect our moods. Nutrition plays an important role in brain chemistry and structure. As a result, what we put on our plates directly affects our behavior and mental state. Although there’s still a lot of research to be done in this area, scientific studies have provided us with important clues on the importance of good mood food!

Omega-3 fatty acids EPA and DHA (primarily found in fatty fish like salmon and trout), as well as almonds, walnuts and chia seeds, have all been shown to reduce or “chill-out” nervous system activity, in turn producing a calming effect. Try a serving of Betsy’s Best Gourmet Almond Butter (which contains chia seeds) to relax your mind and give your day a healthy boost!

Getting enough Vitamin D in your diet can also help brighten your day. Low serum levels of this nutrient have been associated with mood disorders such as PMS, depression and seasonal affective disorder. Fatty fish such as salmon and tuna, along with whole eggs, are part of a select group of foods that naturally contain Vitamin D. Since this nutrient can be difficult to incorporate into your daily diet, it’s recommended to get Vitamin D from a variety of sources, including short periods of sun exposure, supplements and fortified foods such as grain products.

On the other side of the spectrum, some foods can also dampen your mood. For example, caffeine is notorious for disturbing sleep cycles, in turn causing irritability. If you’re a coffee drinker, try to limit your intake to one or two cups a day (that means less than 16 oz!) and resist drinking caffeine-containing beverages after lunch to help avoid sleep disturbances later. Foods high in saturated fat, such as baked goodies or greasy snacks, can also leave you feeling a bit disconnected. This happens because fatty foods are digested slowly, diverting blood from your brain to your stomach, consequently leaving you in a fog. Try switching out a breaded chicken and cheese sandwich for one made with grilled chicken and a healthy source of fat, like avocado.

Adding good mood foods and avoiding the bad can really impact your mood in a positive way. Give it a try. Your mind will feel clearer, your mood will be better and your heart will thank you later!

Superfood Nuts and Seeds On The Rise

Superfood Nuts and Seeds On The Rise

Why are superfood nuts and seeds becoming so popular? Why are people going nuts over almonds? Are they really the healthiest nut to con-sume? The almond industry has exploded in just the past few year and almonds are found everywhere from granola bars, butters, milks, yogurts to even ice cream. Almonds have become an enterprise and due to the growing demand and a limited supply, this hot commodity is feeling the heat of demand as rising costs burns a hole in our wallet.

Almond lovers swear this tasty tree nut has a natural sweetness, extra Omega 3’s, and a mild flavor that mixes in to any dish whether you are using it as a butter, a milk, or raw variety. But what does this nut have that others don’t? Although the almighty almond may be in the spotlight for now, it is not so superior to other nuts and although it remains in the limelight for now, due to the rising costs, high demand, and limited almond farms, other nuts and seeds will start sharing the shelf.

What Superfood Nuts and Seeds Are On The Rise?

So what is on the horizon and what super seeds and nutritional nuts are next? If you have paid any attention to the grocery store aisles you will see the nut and seed selec-tion growing and even more variety of nut and seed butters emerging. Sunflower, chia, cashew, hazelnut, hemp, pumpkin, walnut, pistachio, sachi inchi, among others are working their way into center stage and fighting for the shelf space that the almond empire controls.

As a dietitian I think it is great to see this category expand and other nuts and seeds get the attention they deserve. All nuts and seeds fit into the “health” category because of concentrated amounts of nutrients such as healthy fats, powerful proteins and filling fibers to name a few. It is even more exciting to see the seed selection improve because of so many nut allergies seeds have become a perfect solution. On top of that, many seeds are a complete source of protein, meaning that they contain all 18 amino acids.

So eating seeds such as hemp and pumpkin seeds provide the same protein power as chicken or steak.

P.S. At Betsy’s Best we want to bring attention to the whole nut and seed category and proud to bring you a variety of what Nuts & Seeds TOGETHER can provide. From chia, peanut, sunflower, almond to now cashew, we continue to expand the Betsy’s Best line of delicious gourmet nut and seed butters and feel each nut and seed deserves it own limelight. Crafting each recipe so that taste and health always remain a priority we want to continue to deliver a unique experience with every bite. So continue to explore that nut and seed aisle and venture into a variety of flavors of the nut and seed world provide.

Nuts for the Holidays?

Nuts for the Holidays?

Has the holidays got you a little Nutty? So much to do and shopping trips to the store we often forget to fill up on healthy snacks to keep us going.

Nuts are a popular holiday treat and can provide significant health benefits too! They are a source of fat, but most nuts have mostly unsaturated fat, making them healthier choices. Because nuts are uniquely fats and proteins they offer an ability to fuel the body for longer periods of time than carbohydrates alone. That is why nuts and nut butters are always a perfect match with foods such as fruits, vegetables, or whole grains. Serve nuts like pecans, walnuts, almonds, and peanuts as snacks, or add nut butters to main dishes, salads, muffins, or crackers. There are over 60 delicious recipes on our site giving you creative ideas of how to utilize nut or seed butters in your everyday cooking. Check out www.betsysbest.com

So it is ok to go a little Nutty this holiday season because now you know how good they are for you! Happy Healthy Holidays!

Almond Butter Biscotti Recipe

If you Love almond, chocolate, and coconut, then this almond joyous breakfast biscotti recipe is for you! A gluten-free twist with Betsy’s Best gourmet almond butter and chocolate chips makes this biscotti the BEST!!!

Almond butter biscuit recipe

Biscotti Recipe Ingredients

1/2 C almond flour
1 C arrowroot
2 tsp baking powder
1/2 tsp sea salt
1/2 tsp guar gum
1/2 C brown sugar
1/4 C coco powder
1/4 C coconut oil
2 eggs
1/4 C Betsy’s Best gourmet almond butter
2 T honey
1/2 C finely shredded unsweetened coconut
1/2 C dark chocolate chips

Preheat oven to 350 degrees. Combine all dry ingredients and set aside. In a separate bowl combine all wet ingredients. Add the wet ingredients to the dry ingredients and stir to combine. Place parchment paper on cookie sheet and form a loaf with the mixture. Bake at 350 for 20-25 min. Remove and allow to cool. Slice into biscotti sized slices and place each slice face up on the parchment paper. Return to oven for another 15 min or until crispy. Remove and allow to cool. Place in an airtight container for up to 1 week.

Dunk it, dip it, or just bite into it, you will love this delicious and healthy almond biscotti recipe!