Omega-3 vs. Omega-6

What’s the big deal?

Have you ever wondered why omega-3 supplementation is so widely recommended by health practitioners these days? Or, why it is considered an essential nutrient? Or, why Americans are so deficient in omega-3?

The truth is, not only are Americans deficient in omega-3 fatty acids, this deficiency is actually killing us. Below is an abstract with a brief explanation on why the ratio of omega-3 to omega-6 should be addressed in our society.

Abstract: Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets [Standard American Diet] the ratio is 15/1-16.7/1. Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved and their genetic patterns were established. Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects. In the secondary prevention of cardiovascular disease, a ratio of 4/1 was associated with a 70% decrease in total mortality. A ratio of 2.5/1 reduced rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4/1 with the same amount of omega-3 PUFA had no effect. The lower omega-6/omega-3 ratio in women with breast cancer was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had adverse consequences. These studies indicate that the optimal ratio may vary with the disease under consideration. This is consistent with the fact that chronic diseases are multigenic and multifactorial. Therefore, it is quite possible that the therapeutic dose of omega-3 fatty acids will depend on the degree of severity of disease resulting from the genetic predisposition. A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries, that are being exported to the rest of the world.

Nutshell Version: A diet high in omega-3s prevent and lower the risk of chronic diseases like cardiovascular disease, cancers, auto-immune diseases, asthma, age related Alzheimer’s disease, etc. A diet high in omega-6s, increases inflammation, which increases chronic diseases, which increases mortality [death].

You are what you eat: Omega-6s are found in grains (corn is the most commonly consumed source). Our meat sources eat more grain than grass (in contrast from our ancestors, who consumed primarily grass-fed animals). Therefore, our consumption of grains and grain-fed animals increases our omega-6 intake, leading to more inflammation, and more chronic diseases. For this reason, grass-fed animals are actually healthier to consume (due to being higher in omega-3s, creating less inflammation in our bodies). But, if you are looking for a meat source to specifically increase your omega-3 intake, look for seafood. Salmon, mackerel, tuna, etc. are a great source of omega-3 fatty acids. Omega-3s can be found in several non-meat sources as well, such as flax seeds, chia seeds, and walnuts.

Essential Fatty Acid Deficiency Infographic


Peppermint Essential Oil

Peppermint (Mentha piperita) has a strong, clean, fresh, minty aroma. One of the oldest and most highly regarded herbs for soothing digestion. It has also been used to freshen breath, relieve colic, gas, headaches, heartburn, and indigestion. It has pain relieving and anti-inflammatory properties as well as antibacterial, anticarcinogenic (anti-cancer), antiseptic, antiviral, and antispasmodic properties.

  • Jean Valnet MD studied peppermint’s supportive effect on the liver and respiratory systems.
  • Other scientists have also researched peppermint’s role in improving taste and smell when inhaled.
  • William N. Dember of the University of Cincinnati studied peppermint’s ability to improve concentration and mental sharpness.
  • Alan Hirsch MD studied peppermint’s ability to directly affect the brain’s satiety center, which triggers a sensation of fullness after meals.

This powerful essential oil is often diluted before topical application to decrease any skin sensitivity. Peppermint may also be used to enhance the flavor of food and water. Peppermint has an approximate ORAC of 373,455, making it a great antioxidant as well!

Everyday Uses:

  • Add a drop of peppermint essential oil to herbal tea to help aid normal digestion.
  • Massage several drops of peppermint essential oil on the abdomen, place a drop on wrists, or inhale to soothe the minor stomach discomfort associated with travel.
  • Rub one drop of peppermint essential oil on the temples, forehead, over the sinuses (careful to avoid contact with your eyes), and on the back of the neck to relieve head pressure.
  • Place 2 drops of peppermint essential oil on the tongue and rub another drop of oil under the nose to help improve concentration and alertness.
  • Apply peppermint essential oil to the back of the neck and shoulders throughout the day to keep energy up.
  • Inhale peppermint essential oil, apply topically to your temples or neck, or put a drop on your tongue or in water to jump-start your morning routine.
  • Diffuse or inhale peppermint essential oil mid-morning to curb the desire to snack.
  • Inhale peppermint essential oil or rub a drop on to your abdomen to soothe minor stomach discomfort.

* Contact you natural health practitioner and be cautious with use during pregnancy, and on children (especially those <6 year of age). Greater dilution may be required for certain individuals.


Chiropractic, Omega-3, & Vitamin D3

Disclaimer: The entire contents of this video presentation are based upon the opinions of Innate Choice, unless otherwise noted. Individual articles are based upon the opinions of the respective author(s), who retain(s) copyright as marked. The information in this video presentation is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Innate Choice and its community. Innate Choice encourages everyone to make their own health care decisions based upon their own research and in partnership with a qualified health care professional.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using any of these products.


You know, those pesky weeds that take over your yard…

They may be invasive, but lucky for us, dandelions are an excellent food and herbal medicine that anyone can find, grow, and put to use. 

Dandelions are a rich source of beta-carotene which our bodies convert into vitamin A. They are also rich in vitamin C, fiber, potassium, iron, calcium, magnesium, zinc, phosphorus, and a good source of B complex vitamins, trace minerals, protein, and even vitamin D. It has been eaten for thousands of years and used to treat a multitude of ailments.

If you choose to collect the flowers, seeds, greens, or roots from your yard, make sure they are free from pesticides!

The following, are health benefits provided by dandelions:

Bone Health – Dandelions are rich in calcium, which is essential for the growth and strength of bones, and they are rich in antioxidants like vitamin-C and Luteolin, which protect bones from age-related damage like osteoporosis.

Digestive Aid – Dandelions contain high levels of dietary fiber, making it beneficial for digestion and proper intestinal health. Dietary fiber stimulates healthy bowel movements by adding bulk to stool, which reduces constipation as well as diarrhea. It regulates bowel movements, which can prevent more serious gastrointestinal issues. Dandelion also promotes digestion, stimulates appetite, and balances the natural and beneficial bacteria in the intestines.

Kidney and Urinary Tract – Dandelion is a diuretic that helps the kidneys clear out waste, salt, and excess water. This inhibits microbial growth in the urinary system as well.

Liver – Dandelion has been shown to improve liver function by removing toxins and reestablishing hydration and electrolyte balance.

Antioxidants – Every part of the dandelion plant is rich in antioxidants that prevent free-radical damage to cells and DNA, slowing down the aging process in our cells.

Skin Care and Acne – Dandelion sap, also known as dandelion milk, is useful in treating skin diseases which are caused by microbial and fungal infections. Sap is highly alkaline and has germicidal, insecticidal, and fungicidal properties. It can reduce itching, ringworm, eczema, and other skin conditions. Dandelion juice is a good detoxifier, diuretic, stimulant, and antioxidant which make it a great treatment for acne.

Cancer – Dandelion acts against cancer to slow its growth and prevent its spread. The leaves are especially rich in the antioxidants, such as vitamin-C and Luteolin, and phytonutrients that combat cancer. Antioxidants reduce the free radicals (major cancer-causing agents) in the body, thereby reducing the risk of cancer.

Diabetes – Dandelion juice may help diabetic patients by stimulating the production of insulin from the pancreas, helping to regulate blood sugar levels.

High Blood Pressure – As a diuretic, dandelion increases urination which then lowers blood pressure. The fiber and potassium in dandelion also help to regulate blood pressure.

Anemia – Dandelions are a good source of iron, vitamins, and protein. While iron is the integral part of hemoglobin in the blood, vitamins like vitamin-B and protein are essential for the formation of red blood cells and other components of the blood.

Cholesterol – Research has shown that dandelion can lower and control cholesterol levels.

Gallbladder – Dandelions are very beneficial for the gall bladder and liver by increasing bile production and reducing inflammation to help relieve gallbladder problems and blockages.

Inflammation – Dandelion contains essential fatty acids and phytonutrients that reduce inflammation, pain, and swelling throughout the body.

Immune System – Research has shown that dandelion may boosts immune function and fight off microbes and fungi.

DandelionsDandelion leaves, flowers, and roots are all edible. They have a slightly bitter flavor. Cooking, decreases the bitter flavor and the leaves make a great addition to raw salads. Dandelion greens can also be added to pastas, dried and used in teas (along with the roots), as well as made into wine (used by the Amish to relieve cold and flu symptoms).

A Few Words of Warning: Dandelion is generally considered safe in food and medicinal levels. Some people may have allergic reactions to dandelion. Anyone with an allergy to inulin, ragweed, chrysanthemum, marigold, chamomile, yarrow, or daisy should avoid dandelion. Also, if you are pregnant, nursing, or taking prescription drugs, you should consult a health care professional before adding something new to your diet.


More than just a spice?

Most people know cinnamon as the spice normally mixed with sugar and used on breads and pastries. Not many of those people know of the HUGE health roles that cinnamon plays in our diets.

cinnamonThe 1997 Commission E on Phytotherapy and Herbal Substances of the German Federal Institute for Drugs recommends Cinnamon ‘For loss of appetite, mild dyspeptic complaints, spastic conditions of the gastrointestinal tract, bloating and flatulence.’

  • Internally, it is very useful for treating diarrhea, colic, stomach cramps, flatulence, and to alleviate nausea and vomiting.
  • It restores tone to the uterine muscular structure and induces tonic contraction. During labor, it promotes the normal labor pains and increases uterine contraction, as well as prevents post-partum hemorrhage.
  • Studies show that 1/2 teaspoon per day can lower LDL “bad” cholesterol and actually raises HDL “good” cholesterol.
  • It has a regulatory effect on blood sugar which makes it beneficial for diabetics, and it can reduce the risk for diabetes.
  • It inhibits medication resistant yeast infections.
  • It stops the proliferation of leukemia and lymphoma cancer cells.
  • It has and anti-clotting effect on blood.
  • 1/2 teaspoon with 1 tablespoon of honey per day can decrease arthritis pain after just one week.
  • It inhibits growth of bacteria (like E. coli) and prevents food from spoiling (natural food preservative).
  • Studies show that smelling it boosts cognitive function and memory.
  • It is a great source of manganese, fiber, iron, and calcium.

Cinnamon can also be mixed with honey for a WIDE variety of natural remedies from insect bites to hair loss and even infertility. Add this wonderful spice to cookies, oatmeal, toast, etc. It is also good in teas and hot cocoa!


matcha-green-teaEnergy booster, calorie burner, and detoxifier all in one!

Matcha, is green tea leaves that are ground into a powder. Everyone is aware of the unique health benefits of green tea. But just drinking the tea brewed from the leaves only gives you a small amount of matchas full benefit. A single serving of matcha contains the equivalent of 10 glasses of brewed green tea in nutritional and antioxidant value!

Matcha is packed with exponentially more antioxidants according to the latest research. Using the testing method known as ORAC (oxygen radical absorbance capacity), experts at Tufts University discovered that matcha possesses twenty times more antioxidants than pomegranates or blueberries. Matchas ORAC rating is 1300 units per gram, compared to pomegranates 105 units per gram or blueberries 91 units.

Matcha contains many benefits:

  • Packed with antioxidants including the powerful EGCg
    • A unique, potent class of antioxidant known as catechins, which are not found in other foods. EGCg has potent cancer-fighting properties as well as counteracts the effects of free radicals from pollution, UV rays, radiation, and chemicals, which can lead to cell and DNA damage. Over 60% of the catechins in matcha are EGCg.
  • Boosts metabolism, burns calories and detoxifies effectively and naturally
    • Matcha is nearly calorie free, and does not put any stress on the body. Matcha helps to safely cleanse and purge the body of harmful elements. Matcha is rich in chlorophyll, the component that gives plants their signature green color. It is a powerful detoxifier, helping to eliminate both chemicals and heavy metals from the body.
  • Calms and relaxes, as well as enhances mood and aids in concentration
    • Matcha is rich in L-Theanine, an amino acid that promotes a state of relaxation and well-being by affecting the way the brain functions. While stress can induce beta waves, an excited/agitated state, L-Theanine creates alpha waves, which lead to a state of relaxed alertness. Matcha contains up to five times more L-Theanine than other teas. L-Theanine promotes memory, learning, concentration, and clarity of the mind, while inhibiting the side-effects from caffeine, a natural component of green tea.
  • Provides vitamin C, selenium, chromium, zinc and magnesium
  • Fights against viruses and bacteria
  • Is rich in fiber
  • Lowers cholesterol and blood sugar
  • Does not raise insulin levels, blood pressure, or heart rate

Matcha can be added to ice cream, smoothies, and even baked goods! Click on the links below for some recipes!