My Weight (Loss) Management from 2007-05-28 to 2011-07-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

My Weight (Loss) Management from 2007-05-28 to 2011-07-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588

2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136

2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410

2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302

2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741

2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632

2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814

2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705

2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923

2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068

2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177

2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285

2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068

2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.

2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995

2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431

2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249

2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358

2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995

2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140

2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104

2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104

2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177

2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2011-05-28 morning, my weight = 55.6 kg, BMI = 20.177

2011-06-28 morning, my weight = 56.3 kg, BMI = 20.431

2011-07-28 morning, my weight = 56.5 kg, BMI = 20.503

Note 1: On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

At 0530 hour of 2011-05-28. Watson Scale = 55.1kg + 500g = 55.6 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-04-28. Watson Scale = 55.2kg + 500g = 55.7 kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-03-28. Watson Scale = 55.1kg + 500g = 55.6 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg

At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg

At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used

At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg. But Tanita Scale = not used

At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg. But Tanita Scale = 56.2 kg .

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.

At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg

At 0530 hour of 2010-06-28. Watson Scale = 55.8kg + 500g = 56.3 kg

At 0530 hour of 2010-07-28. Watson Scale = 56.0kg + 500g = 56.5 kg

Note: From 2010-02-01, Watson weighing scale had replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.

On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.

My current BMI is within the healthy range of 18.5 to 22.9.

For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.

To be healthy, I must have a healthy weight.

Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

Bam Dates by Parsun Day Co, Tehran, Iran

Picture Source: http://www.parsunday.com

On 2011-07-19, Tuesday, morning I bought a box of BAM Dates (400 gram) at S$3.30 from Shop N Save outlet near my home. The product is exported by Parsun Day Co, Tehran, Iran. The importer is Century Global Pte Ltd.

The BAM Dates are another ideal addition for my plant-based diet.

This year, Hari Raya Puasa is on 2011-08-30, Tuesday.

Hari Raya Puasa is the Muslim holiday marking the end of Ramadan.

Dates are the traditional food to eat at the beginning of the fast-breaking meal.

Why seniors end up as security guards

ST Forum of the Straits Times dated 16 July 2011, Saturday

Home > ST Forum > Story

Why seniors end up as security guards

FOR the past three years, my 69-year-old mother has tried three times to secure a simple job, slicing fish, with NTUC FairPrice. Each time, the interviewer, upon finding out her age, turned her down.

During one interview, she was asked whether she was strong enough to carry goods, or quick enough at work. This puzzled her because strength and speed are not vital to a job like cutting or slicing fish.

After the third try, my mother gave up. She signed up for classes to be a security guard - she was the oldest in her class - and is currently working 12-hour shifts nightly.

I shop at FairPrice daily and have encountered cashiers and fish packers who are foreigners and cannot execute a simple exchange of goods or tell me where the shrimps are without help from their local colleagues.

So, I cannot help but wonder why applicants like my mother are turned down.

After my mother's experience, I am not surprised to see so many seniors working as security guards everywhere - in boutiques such as Zara in Liat Towers, VivoCity and Ngee Ann City.

These are citizens who built the nation but must now stay on their feet for 12 hours daily for pay that is less than $1,500 a month.

Don't they deserve less physically demanding work, especially when such jobs are available?

I hope the Ministry of Manpower will review the long hours in jobs held by people like security guards, especially if they are seniors. A more humane arrangement for them is an eight-hour shift.

Joanna Han (Mrs)

Info Source: http://www.straitstimes.com/STForum/Story/STIStory_691154.html

White sesame seeds as one of the ingredients for my multigrain rice.

Picture Source:

http://www.asiancemagazine.com/jun_2007/monthly_ingredient_sesame_seeds

On 2011-07-15, Friday, I bought a packet of No Frills brand white sesame seeds (100 grams) at S$0.60 from a Shop N Save shop near my home. I would use white sesame seeds as one of the ingredients for my multigrain rice.

How to boost your immune system (by www.health.harvard.edu)

How to boost your immune system
===========================

Excerpted from The Truth About Your Immune System, a Special Health Report from Harvard Health Publications
===========================

What can you do?

On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and make your immune system stronger? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response?
===========================

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

For more info, please visit

http://www.health.harvard.edu/flu-resource-center/how-to-boost-your-immune-system.htm

"Winning against Cancer” Symposium (13 Aug 2011 Sat, 1.30 pm) organised by the National University Cancer Institute, Singapore

“Winning against Cancer” Symposium organised by the National University Cancer Institute, Singapore (NCIS). Date: 13 Aug 2011 Sat, 1.30 pm to 5.30 pm. Learn the facts about cancer in this public seminar from a panel of highly qualified medical professionals.

http://www.sistic.com.sg/cms/e​vents/index.html?contentCode=c​ancer0811

www.sistic.com.sg

No Frills brand black beans (250 grams) 乌豆

No Frills brand black beans (250 grams) 乌豆

Picture Source:

http://cnk1075.chinaw3.com/product.asp?bigid=41&smallid=148

On 2011-07-08, Friday, I bought a packet of No Frills brand black beans (250 grams) at S$2.30 from a Shop N Save shop near my home. I would use black beans as one of the ingredients for my multigrain rice.

Healthfinder.gov - Your Source for Reliable Health Information

Your Source for Reliable Health Information

Healthfinder.gov is coordinated by the Office of Disease Prevention and Health Promotion (ODPHP) and its health information referral service, the National Health Information Center.

healthfinder.gov is supported solely by U.S. government funds and does not accept paid advertisements, content, or links in any form.

Please visit

http://www.healthfinder.gov/

Protect Your Health as You Grow Older

Info Source: http://www.healthfinder.gov/prevention/PrintTopic.aspx?topicId=80

Protect Your Health as You Grow Older

The Basics

Getting older doesn’t have to mean losing your health. To stay healthy as you age:

• Eat healthy
• Keep your mind and body active
• Get regular checkups
• Take steps to prevent accidents

Remember, it’s never too late to make healthy changes in your life.

Stay active to live longer and better.
Staying active can help you:

• Reduce your risk for diabetes, heart disease, stroke, and cancer
• Avoid falls and other injuries
• Live on your own longer
• Prevent depression

Plus, staying active may help keep your mind sharp.

Take Action!

These steps can help you live a longer, healthier life.

Eat healthy.
As you get older, you may not be able to eat all the foods you used to eat. But eating healthy meals is still important, no matter what your age.

Here are some tips:

• Choose lots of vegetables and fruits in different colors.
• Make sure most of your grains (like rice and pasta) are whole grains.
• Drink low-fat or fat-free milk.
• Choose lean meats, poultry, seafood, beans, eggs, and nuts.
• Stay away from trans and saturated fats, cholesterol, sodium (salt), and added sugar.

Check out the answers to these frequently asked questions about eating well as you get older (http://nihseniorhealth.gov/eatingwellasyougetolder/faq/faqlist.html).

Get active.
Staying active is one of the best things you can do for your health. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking or raking leaves.

• To get the most health benefits, do aerobic activity for at least 10 minutes at a time.
• If it’s hard for you to be active for more than 10 minutes at once, do 10 minutes of activity a few times during the day.
• Do strengthening and balance activities 2 days a week. Try these strength and balance exercises for seniors (http://nihseniorhealth.gov/exerciseforolderadults/exercisestotry/01.html).
• If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you.
• Follow these safety tips during physical activity (http://www.win.niddk.nih.gov/publications/young_heart.htm#safephysical).
• Keep your mind active. Read, do crossword puzzles, or learn new things.

Get more tips to help you stay active as you get older.

Get more tips to help you stay active as you get older.

If you smoke, quit.
When you quit, your risk of heart disease will start to go down right away. Call 1-800-QUIT-NOW begin_of_the_skype_highlighting 1-800-QUIT-NOW end_of_the_skype_highlighting (1-800-784-8669 begin_of_the_skype_highlighting 1-800-784-8669 end_of_the_skype_highlighting) for free support and to set up your quit plan.

Get regular checkups.

• Talk to your doctor or pharmacist if you have questions or problems with your medicines.
• If you think you might be depressed, tell your doctor. Depression can be treated and is nothing to be ashamed of. Check out these frequently asked questions about depression and older adults (http://nihseniorhealth.gov/depression/faq/faqlist.html).
• Schedule important screening tests. Print out one of these checklists to show your doctor.
  • Women: Stay Healthy at Age 50+ [PDF - 100 KB] (http://www.ahrq.gov/ppip/women50.pdf)
  • Men: Stay Healthy at Age 50+ [PDF - 100 KB] (http://www.ahrq.gov/ppip/men50.pdf)

Stay safe at home and in the car.
Older adults are at greater risk for injuries from falls, home fires, and car crashes.

Take steps to prevent falls.
Do these 4 things to prevent falls:

• Exercise to improve your balance and leg strength.
• Ask your doctor or pharmacist to review your medicines. Some medicines can make you dizzy.
• Have your vision checked. Update your glasses or contact lenses when your vision changes.
• Use this home fall prevention checklist (http://www.cdc.gov/HomeandRecreationalSafety/Falls/CheckListForSafety.html) to find and fix dangers in your home.

Put smoke alarms on every floor of your home.

• Put smoke alarms in each bedroom and on the ceiling outside bedroom doors.
• Don’t forget to put a smoke alarm in the basement.
• Test your smoke alarms once a month by pushing the test button.
• Change the batteries in your smoke alarms every year. (Tip: Change smoke alarm batteries when you change your clock back from Daylight Savings Time in the fall.)
• If a smoke alarm makes a chirping noise, replace the battery right away. This noise is a sign that the battery is low.

Get more tips on smoke alarms (http://www.usfa.dhs.gov/campaigns/50plus/smokealarms.shtm).

Watch for changes that may affect your driving.
Getting older doesn’t make you a bad driver. But changes that come with aging can make it harder for you to drive safely. You may have trouble seeing at night or find it harder to react quickly to avoid an accident.

Take these steps to stay safe:

• Get your vision and hearing checked.
• Always wear your seat belt.
• Drive on streets you know.

Get tips on how to stay safe behind the wheel (http://www.nia.nih.gov/HealthInformation/Publications/drivers.htm).

Learn more about depression and using medicines safely.

Start Today: Small Steps

• Make an appointment to get your vision checked.
• Check your smoke alarm.
• Get tips on how to talk with your doctor (http://www.nia.nih.gov/HealthInformation/Publications/TalkingWithYourDoctor/).

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If you experience problems with PDF documents, please download the latest version of the Reader®.

You May Also Be Interested In

Content last updated on: February 25, 2011

Wellness Junction for your good health

On 2011-07-2, I acme across Wellness Junction http://www.wellness-junction.com/ .

You may find this side useful.

Wellness Junction is about…

• cultivating daily healthy habits
• become more receptive to the idea of fresh juices as natural cleansers
• learning to improve the quality of foods you eat for greater health
• becoming prepared for natural body detoxification
• sharing resources that will help you get more fitter, healthier and look younger

Some try extreme calorie restriction for long life (by Elisa Zied, R.D.)

Info Source:

http://www.msnbc.msn.com/id/20746251/ns/health-diet_and_nutrition/t/some-try-extreme-calorie-restriction-long-life/

By Elisa Zied, R.D.

msnbc.com contributor msnbc.com contributor

updated 10/5/2007 8:55:47 AM ET2007-10-05T12:55:47

Would you commit to eating a lot less if it helped add a few years to your life?

A small, but growing group of extreme dieters believe that by drastically limiting the amount of food they consume, they'll not only slow the aging process, but avoid heart problems, diabetes and other chronic diseases.

Calorie restriction, also known as CR, may never be the next Atkins or South Beach Diet, but the movement is getting more attention from longevity-obsessed Baby Boomers. It has spawned a flurry of books, including "The Longevity Diet," "The Anti-Aging Plan," and "Beyond The 120 Year Diet."

Unlike typical diets that focus primarily on weight loss, CR is about reducing long-term calorie intake and consuming adequate nutrients at the same time in the pursuit of a more energetic old age. Numerous studies have shown that eating less can help rodents and primates live longer and healthier. People who follow CR claim that cutting calories, which leads to weight loss and a slower metabolic rate, can lengthen the human life span as well.

While there is no specific meal plan, followers generallyeat 20 percent to 30 percent less than whatis normally recommended. Sugar, saturated fats, and most dairy are no-no's in calorie restriction, with bulky foods like vegetables, fruits, and grains providing most of the calories.

Fighting heart disease
Some people may wonder if giving up chocolate or ice cream for life is really worth it.

No long-term human studies have tested CR’s impact on longevity, but there is considerable evidence it reduces several risk factors for cardiovascular disease and diabetes.

one-year study published in the July 2007 issue of the AmericanJournal of Physiology, Endocrinology and Metabolism compared the effects of an extremely low-calorie diet and exercise on coronary heart disease risk factors in lean and overweight middle-aged adults.

Both calorie restriction (consuming 20 percent fewer calories) and exercise (expending 20 percent more calories) lowered bad (LDL) cholesterol, raised good (HDL) cholesterol levels, and improved insulin resistance, but only calorie restriction led to significant declines in risks associated with heart disease and heart attacks.

A study published in Proceedings of the National Academy of Sciences of the United States of America in 2004 found that people who restricted calories by 30 percent for an average of six and one-half years had lower total and LDL cholesterol, higher HDL cholesterol, and lower triglycerides than those who followed a typical American diet.

There’s also some evidence that the diet can improve blood glucose control, which can help prevent diabetes.

Serious risks
But the calorie-cutting quest for the fountain of youth can also lead to some real health problems. Some people admit to feeling constantly hungry and become obsessed with food. Some doctors believe that calorie restriction can attract people who are susceptible to eating disorders, such as anorexia nervosa.

People who try restricting calories can experience rapid weight loss, although it seems to plateau after six months as their bodies adjust, according to studies. For people who have little body fat even modest calorie restriction can be harmful, the researchers argue.

Dieters who restricted calories for 12 months had lower muscle mass and a reduced capacity to perform exercise compared with those who lost similar amounts of weight from exercise alone, according to a study published in the Journal of Applied Physiology in February 2007. CR-induced weight loss (but not exercise-induced weight loss) was associated with reduced bone mineral density at the hip and spine (high risk areas for fracture), another study published in Archives of Internal Medicine in March 2007 found.

Other possible risks or side effects associated with the spartan diet include increased cold sensitivity, menstrual irregularities, and infertility.

Researchers at the Washington University School of Medicine in St. Louis found that excessive calorie restriction causes malnutrition and can lead to anemia, muscle wasting, weakness, dizziness, lethargy, fatigue, nausea, diarrhea, constipation, gallstones, irritability and depression. The study was published in the March 2007 issue of the Journal of American Medical Association.

While earlier studies have linked calorie restriction to memory and attention problems, a recent study published in the June 2007 issue of Rejuvenation Research found no significant connection between the diet and cognitive impairments.

Take it slowly
Cutting calories by more than 500 per day (recommended in most other diet plans) will likely be too difficult and unrealistic for most people to follow long-term.While there may be some disease-fighting benefits from eating a lot less for the rest of your life, it won't guarantee 100 candles on your (sugar-free) birthday cake.

If you're looking to lose weight, it's best to take it slowly. Most experts recommend 1 to 2 pounds a week as a safe, realistic weight-loss goal. A healthy body mass index (BMI) is 18.5 to 24.9 (at 5’4”, that’s a weight of 108 to 145 pounds).

Still, most of us could benefit from modest calorie cutbacks and incorporating mostly whole grains, fruits, vegetables, lean meats, beans, and low-fat dairy foods into our diets. Combining that kind of diet with exercise – a proven disease-fighter — can help you achieve a healthier body weight, preserve muscle and bone, and give you a psychological boost.

And you can still enjoy a little chocolate now and then.

Elisa Zied, RD, is a spokesperson for the American Dietetic Association. She is the co-author of “Feed Your Family Right!” and “So What Can I Eat?!”

Which Foods Are Rich in Omega-3s? (vby webmd.com)

http://www.webmd.com/diet/omega-3-dha-11/slideshow-omega-3-shopping

Which Foods Are Rich in Omega-3s?

Walnuts: Omega-3s by the Handful

It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts, including pecans and pistachios, also contain ALA, although almonds do not.

Enhanced Eggs

Omega-3-enhanced eggs are widely available in stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is found in yolks only; egg whites contain no fatty acids. If you eat a breakfast of omega-3-enhanced eggs, you'll start your day with the potential health benefits of omega-3s, including protecting the heart and possibly reducing risks of dementia.

Fish: An Excellent Source

Cold-water fish has the highest concentration of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends two servings per week of salmon, tuna, herring, lake trout, sardines, and similar fish. Why? Studies show that the omega-3s DHA and EPA reduce triglycerides, which can lead to blocked arteries. And omega-3s can also help decrease risk of irregular heartbeats.

A Bowl of Beans

Mix Great Northern or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There is more evidence supporting the health benefits of fish-based omega-3s EPA and DHA, but the body can convert some plant-based ALA into EPA and DHA, too.

Fortified Milk and Dairy

Children should also get omega-3 fatty acids, although there's no guideline as to how much. Food sources are preferable to supplements. Omega-3-fortified milk and yogurt might be dairy choices for children who are picky eaters. Many infant formulas now include the omega-3 fatty acid DHA because some research suggests it aids in brain development.

A Splash of Healthy Oil

Choose oils that are high in omega-3 fatty acids for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so use them sparingly. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Add the omega-3 fatty acid ALA to the nutritional benefits found in leafy greens. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost ALA intake. That's good because fatty acids don't just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.

Seaweed

The same omega-3 fatty acid that's found in cold-water fish -- docosahexaenoic acid (DHA) -- can be found in seaweed and algae. Although seaweed salad can often be found on the menu at sushi restaurants, you might find it in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

Bread, Cereal, and Assorted Grains

Pantry staples such as bread, cereal, and pasta are now available with added omega-3s. These functional foods let people eat fatty acids at every meal. It's a good idea, though, to get at least some omega-3s in whole foods such as fish and greens.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But they must be ground shortly before eating to provide benefits. Some ground flaxseeds are sold in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also provide plant-based omega-3s and can be tossed into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Substitute soy-based vegetable protein for ground meat in chili, use soy milk in smoothies, and snack on roasted soybeans to increase omega-3s.

Omega-3 Supplements

Most Americans don't get enough omega-3s in their diets. Consider boosting your intake with fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 mg to 4 grams, so consult your doctor before starting any supplements.

The Dangers of Standard American Diet (Youtube) by Dr. Michael Klaper

The Dangers of Standard American Diet (Youtube)