As discussed elsewhere on this blog we at Happy Food Living generally abide by a low-carb, whole foods diet. We incorporate lots of plant-based healthy fats (esp. avocado and coconut, both of which are great added to smoothies), some omega-3-rich fish, and bits of meat (esp. omega-3 rich grassfed beef, and omega-3 rich chicken eggs) here and there into our diet. We also enjoy both omega-3-rich ghee made using grassfed butter, and coconut oil.
With respect to omega-3-rich fish, sardines (esp. our favorite Wild Planet brand which is sustainably harvested) prove to be an ideal source; they are rich in omega-3s, protein, CoQ10, P, Fe, K, & Ca, etc. Since sardines are also a physically small, r-selected species they are generally approved of via eco-conscious seafood lists such as the EDF Seafood Selector, and NOAA Fish Watch. Wild-caught black cod are also excellent for many of the same reasons sardines are. More information can be learned about cod using the relevant URLs provided.
In addition we place a strong emphasis on regular consumption of varietal vegetables in our diet (those which cover all colors of the rainbow), along with some omega-3 rich eggs (esp. the choline-rich yolk). (Egg whites are the proteinous portion of eggs rich in methionine; these can be easily eliminated in a morning smoothie, for example, if you are avoiding excess consumption of methionine in your diet (e.g. > 1 g/day). Whites may also be refrigerated in an air-tight container to be utilized later for tasty low-sugar orange- and almond macaroons :).
We also place a heavy emphasis on deriving lots of healthy fat- and protein rich calories from plant sources. In other recipes on this site we have briefly referred to the NOW Foods pea protein powder; it is an ideal way to incorporate plant-based protein into one's diet. Hemp protein and hemp seed (rich in omega-3s) are also ideal plant-based sources of protein, fat, and fiber. Hemp protein is great added to smoothies, and hemp seeds (aka "hemp hearts") are a great complement to salads. Due to our personal dietary experimentation we feel as though plant-based protein powders are best when combined with fat in a 70-30 or 80-20 fat:protein caloric ratio (which is easy to accomplish, given fats usually contain about 9 calories/g, while protein contains 4 calories/gram) in smoothies, muffins, energy bars, and even homemade salad dressings!
*An important point about pure plant proteins, however, for people who like high-carb diets with lots of sugar: if you ingest lots of protein and lots of sugar in the same meal (e.g. via a high-carb smoothie) you may end up stressing your liver and kidneys, urinating excessively in order to excrete excess sugar or protein from your body. Because sugar and protein are physiologically processed in similar ways, when you layer sugar and protein atop one another in the same meal the body is demanded to process both at the same time and can experience physiological stress as a result.
You may also likely be aware that soy is controversial. There are some people who love it and advocate for it whole-heartedly, while there are others who are more reserved about ingesting soy regularly in one's diet (especially a lot, and in unfermented forms). Phytoestrogens, protease inhibitors, chemicals, soy's GMO nature, etc. are some reasons to perhaps think twice about soy. However, it's clear that there is ample controversy regarding whether soy is actually "helpful" or "harmful," esp. regarding its many processed forms, etc. If you'd like to read a short summary of some of the controversial aspects re: soy click here. If you'd like to read a whooollllle lot more, feel free to research it using Google scholar :)
It may additionally be helpful to mention a few other miscellaneous points:
- Farm-raised tilapia - while a very tasty source of protein - isn't noted for containing many omega-3 fats, and is instead skewed toward omega-6 fats.
- Chicken and turkey are great sources of protein, as is pork, but chicken (esp. store-cooked rotisserie whole chicken) and pork are noted for having higher concentrations of omega-6 fats than omega-3 fats.
Additional resources:
Nature's Answer Liquid Omega-3 Supplement
NutriGold Omega-3 Supplement
NOW Foods Liquid Omega-3 Supplement
**For further information take a gander at Dr. Peter Attia's website if you'd like to explore some very intense, ultra-interesting personalized accounts regarding low-carb body transformations from "the healthiest one thought [he] could be" to "the healthiest one actually can be" with the elimination of metabolic syndrome via a low-carb diet!
We sincerely hope you find this information helpful!!
