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Omega 3 Fats – Support for Your Immune System, Adrenals and Fatigue

By Ritamarie Loscalzo

Portrait of a lazy young female fallen asleep in the breakfast bowl at the kitchen

I love coming up with new recipes that offer delicious ways to meet your needs for basic nutrients that support your in overcoming chronic fatigue, autoimmune conditions and hormone imbalances.  Omega 3 fats are commonly deficient in today’s world, and imbalances here are a major contributing factor in most chronic and degenerative disease.  The proper balance of Omega fats can protect you from heart disease, cancer, diabetes, arthritis, chronic fatigue, autoimmune disease, thyroid issues, hormone imbalances, and any chronic inflammatory condition you can think of.

Getting enough omega 3 fats is a problem.  Most Americans eat a ratio of 25:1 or higher of  Omega 6 to Omega 3  fats.  Omega 3 fats are found in meat, dairy, eggs, peanuts and most vegetable oils, like soybean, canola, safflower, corn and sunflower.  All processed foods contain an imbalance of Omega 6 to Omega 3 fats.

Researchers estimate that a healthier ratio of Omega 6 to Omega 3 intake is between 1:1 and 3:1.  Is this possible to achieve?  Yes!  In eastern countries, like Japan, people eating a more traditional diet have ratios of 1.5:1, while those eating a more western diet have ratios more similar to Americans.

There are lots of strategies I teach my private coaching clients and those in my programs, like Balance My Body.  In fact we have several hours of recorded classes on this topic  from last week alone  and I’ve created charts and spreadsheets to assist people in measuring their omega fats and bringing them into balance.

I’ve been playing and came up with a super delicious high omega 3 chia pudding:

Dr. Ritamarie’s Omega 3 Rich Chia Pudding


  • 3 T chia seed
  • 1 T flax seed, ground after measuring
  • 1 T hemp seeds
  • 3T finely ground dried coconut (I like Ultimate Superfoods brand)
  • 1 T cinnamon
  • 1 t vanilla powder of extract or ground bean
  • 2 apples, finely chopped
  • 2 Tablespoons pomegranate powder (optional )


  1. Soak the first 4  ingredients in 2 cups of water.
  2. Once it’s thick, stir in the alst 3 ingredients.
  3. If desired top with nut milk and any other condiments you desire, like raisins, goji berries or raw cacao nibs.

For more pudding and other hearty powerful breakfast ideas, go to:


Check out the video to see me making chia pudding.

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Medical Disclaimer: The information on this website 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 Dr. Ritamarie Loscalzo, drritamarie.com, and the experts who have contributed. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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  1. […] Omega 3 Fats – Support for Your Immune System, Adrenals and Fatigue […]

  2. […] Omega 3 Fats – Support for Your Immune System, Adrenals and Fatigue […]

  3. Sandra on May 11, 2010 at 12:10 pm

    This is an entertaining video! She has a bubbly personality that is engaging. wish I lived in Austin!

    Can’t wait to make the pudding!

  4. […] to make.  Enjoy Simply Divine Chocolate Pudding Pie and Quick and Easy Coleslaw, naturally high Omega 3 fats.  It tastes better than the deli style coleslaw I had as a […]

  5. Tom on February 13, 2013 at 6:58 am

    The link: http://powerbreakfastideas.com is a dead, obsolete site. 🙁

  6. Recipe: Mushroom-Free Endless Energy Elixir | on August 28, 2015 at 11:39 am

    […] 1 tablespoon hemp seeds […]

  7. Recipe: Warm and Immune Boosting Vegetable Soup on September 27, 2015 at 11:39 am

    […] soup combining raw and lightly cooked vegetables, rich in warming and immune enhancing herbs and omega 3 rich seeds. Just what we need with the changing of the seasons and cooler temperatures around the […]

  8. […] Most Americans do not get enough omega-3 fats and eat way too many omega 6 fats because they are so many processed foods.  I spend a lot of time with my clients discussing ways for them to change their ratio of omega 6 to omega 3 fats. It should be close to 3 to 1.  Most Americans have a ratio more like 25 to 1 or even higher!   Here’s a fun chia pudding recipe loaded with omega-3s. […]

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