Omega 3 essential fatty acids are ESSENTIAL to eat because your body does not make them.

Every cell in your body requires good fats to function, especially your brain. They are anti-inflammatory and are used to make many hormones.

Some good sources:
• Wild oily fish such as salmon, mackerel, trout, sardines (do not overcook and make sure you eat the skin – the oils are just under the skin).
• Flaxseed oil (must be kept in fridge and bought from a fridge not from supermarket shelf)
• Cold pressed extra virgin olive oil (Australian)
• Raw unsalted nuts and seeds (almonds, walnuts, pepitas, sunflower seeds etc)
• Avocado

Fats will also allow you to feel full sooner by messaging your brain, so it knows when you need to stop eating.

Weight Loss recommendation: twenty minutes before meals eat 70 calories of raw unsalted nuts which is 6 walnuts or 12 almonds or 20 peanuts. This will slow stomach emptying to keep the full feeling. This works with your natural hormones (that take about 20 minutes to kick in and over 65 calories of fat to stimulate). Eat slowly to give the “full” hormone time to kick in.

Healthy Salmon Meal – food prepared and photo taken by Ashley Morse