Omega-3 fats help reduce inflammation in the body. Omega-3s are considered an essential fatty acid. They are necessary for human health but as the body can’t make them, we must get them through food.

Every cell in the body is encompassed by a cell membrane composed mainly of fatty acids. The cell membrane permits the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell. To perform these functions efficiently, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients as well as their ability to communicate with other cells. Researchers theorise that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumor.

The sources where you get  these fatty acids from depends on whether you are vegan or not.

Vegan sources of omega-3s include flax, hemp and chia seeds, walnuts and leafy greens. If you are not vegan, then wild salmon, anchovies, lake trout, fresh seaweed, organic eggs and high quality fish oil are all naturally rich in omega-3 fatty acids.

So,how to ensure you are including omega-3s in your diet? Here are a few ideas.

• Try putting a couple of tablespoons of chia seeds on your porridge in the morning.
• Mix some chia seeds into yogurt and fresh berries.
• Soak chia and fruit in your favorite nut milk for 5-10 minutes to hydrate into a gel.

Hemp provides one of the easiest plant-based protein sources for humans to digest and absorb. The hemp plant contains some of the most balanced and richest sources of oils on the planet, with an ideal ratio of 3:1 for omega-6 to omega-3. Hemp seed oil also contains 80% essential fatty acids, the highest of any plant. Here are some ideas of how to include hemp seeds in your diet.

• Use hemp milk on cereals or in porridge.
• Smoothies: Add four tablespoons hulled hemp seeds to a smoothie for protein, essential oils and minerals.
• Salad dressing -  use hemp oil whisked with vinegar to drizzle on your salad or steamed vegetables. Try it on some lightly steamed kale or spinach to get a double dose of those omega 3s.

Because hemp oil has a low smoking point, don’t sauté with it or otherwise heat it.  Better to add it to meals at the end of cooking. Also, be sure to store your hemp seeds and oils in the refrigerator to protect their sensitive fats from degrading.

Non vegan sources of omega-3s include fish oil from wild caught salmon, tuna, halibut, mackerel, sardines, herring and other cold-water species. Ideally, three servings of wild fatty fish should be consumed each week in order to experience its benefits.   

Alternatively, if you are unsure that you are eating enough foods that contain omega-3, a good supplement can help.  I take a soft gel capsule every day so I can ensure that I get my daily quota of omega-3.

I used to think that my diet was OK. I assumed that pasta and bread, being low in fat were healthy. Little did I realise that sugars are made from the carbohydrates I was eating. Especially the white processed ones like white bread, white rice and white pasta. Even the brown varieties of these carbs,which are termed as healthy, still convert to sugar in the body. I shudder when I think of eating my old favourite lunch treat, a white baguette with ham and cheese.

Let’s face it, carbs were quick and easy to prepare and they filled me up. But, relying on these as a staple item in my diet,  I was feeding my body excess sugar. Our bodies are not designed to have excess levels of sugar in the bloodstream. Little did I know that I was creating an environment within my body where high inflammation was flourishing.

I relied on toast  or cereal for breakfast before I left for work, a sandwich lunch and a pasta or rice dish for dinner. Where were the green, red, yellow vegetables whichI now know are so important to eat. They were nowhere to be seen. Apart from a rogue lettuce leaf or slice of tomato in a sandwich that was it!

I have to admit that I still have the occasional craving for some carbohydrates. I think you have to listen to what your body wants. When I do have some carbs I make sure that they are as healthy as possible.

I avoid white bread.. My favourite bread is some thing from the "Biona" range. I particularly like their millet bread or their rye bead with quinoa and amaranth Both are delicious. But they do not toast well so then I resort to healthy wholemeal artisan bread

 I substitute potatoes with sweet potatoes which have a much lower GI  (glycaemic index) than white potatoes. This includes chips when I want a treat. Sweet potato chips are tastier and lend themselves to many different flavours. Try different herbs and spices. I like chilli or dried mixed herbs.



Instead of white rice I use gluten free grains such as quinoa or wild rice. I do occasionally use brown rice. I particularly like a mix of brown rice and wild rice to give a different texture. Wild rice is in fact a seed.






I rarely eat pasta now. When I do I have whole meal brown pasta. I have tried the alternatives such as pasta made with corn or rice but I am not a fan. I do like Soba noodles. Soba noodles are made from buckwheat and originally from Japan. They are high in protein. King Soba are very good. When I was out recently at a restaurant in London I tried a courgette pasta. This was raw courgette that had been spiralized. It was surprisingly good. I am thinking of buying a spiralizer. I want to try this at home.

For breakfast I now have porridge most days. This of course contains some gluten but I really enjoy it. I experiment with the toppings. I particularly like blueberries and my new favourite sweetner, coconut blossom nectar. This is a natural sweetener and very delicious.

So now I very rarely have white carbohydrates. I say rarely, as there are some occasions when I eat them. If I visit a friends for a meal and they have included then in their cooking, then I will eat them. After all it’s about being real. I will,however, drop in the conversation as to how they might think of substituting the while carbohydrate with something healthier. It’s a way of spreading the message and they know that I am only acting in their best interests, as well as my own.