Wikipedia.Org has an excellent introductory article about Omega-3 fatty acids. Below are key excerpts from the article (reference link below):

N−3 fatty acids (popularly referred to as ω−3 fatty acids or omega-3 fatty acids) constitute a series of essential unsaturated fatty acids that have a final carbon–carbon double bond in the n−3 position, that is, the third bond from the methyl end of the fatty acid. Nutritionally important n−3 fatty acids include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated. The human body cannot synthesize n−3 fatty acids from scratch, but it has a limited ability to form the “long-chain” n−3 fatty acids EPA (20-carbon atoms) and DHA (22-carbon atoms) from the “short-chain” eighteen-carbon n−3 fatty acid ALA.

Essential fatty acids are molecules that cannot be synthesized by the human body but are vital for normal metabolism. One of the two families of these essential fatty acids is the omega-3 fatty acids. Because omega (ω) is the last letter in the Greek alphabet, the naming system counts from the last of the carbons to the carbon-carbon double bond. Likewise, the preferred n–3 nomenclature uses the letter “n” to mean the number of carbon atoms in the chain. If the fatty acid has this third-to-last double bond, it is called an ω–3 (“omega minus 3″) fatty acid. Common sources of n–3 fatty acids include fish oils and some plant oils such as flaxseed oil and algal oil.

Structure of Alpha-Linolenic Acid (ALA)

Chemical structure of alpha-linolenic acid (ALA), an essential n−3 fatty acid, (18:3Δ9c,12c,15c, which means a chain of 18 carbons with 3 double bonds on carbons numbered 9, 12, and 15). Although chemists count from the carbonyl carbon (Blue Numbering), physiologists count from the n (ω) carbon (red numbering). Note that, from the n end (diagram right), the first double bond appears as the third carbon-carbon bond (line segment), hence the name “n−3″. This is explained by the fact that the n end is almost never changed during physiologic transformations in the human body, as it is more energy-stable, and other carbohydrates compounds can be synthesized from the other carbonyl end, for example in glycerides, or from double bonds in the middle of the chain.

Structure of Eicosapentaenoic Acid (EPA)

Structure of Docosahexaenoic Acid (DHA)

List of n−3 fatty acids

Table lists several different names for the most common n−3 fatty acids found in nature.

Reference to original article: http://en.wikipedia.org/wiki/Omega-3_fatty_acid

Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger predatory fish and marine mammals.

The most commonly eaten fish low in mercury are: canned light tuna, salmon, pollock, and catfish.

It is recommended to avoid eating shark, swordfish, king Mackerel, or tilefish (golden bass or golden snapper) because they contain high levels of mercury.

Eating oily fish like Salmon is a great way to increase Omega-3 polyusaturated fat intake.

 A picture of salmon with its Omega-3 rich skin

According to FDA, the benefits and risks of eating fish vary depending on a person’s stage of life:

• Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to avoid eating those fish with the potential for the highest level of mercury contamination (e.g., shark, swordfish, king mackerel or tilefish); to eat up to 12 ounces (two average meals) per week of a variety of fish that are lower in mercury (e.g., canned light tuna, salmon, pollock, catfish)
• For middle-aged and older men and postmenopausal women, the benefits of eating fish far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency.

Omega-3 and Mercury Levels for Most Consumed Fish in the United States
(data published by American Heart Association, link below)

Fish with the Highest Levels of Mercury
(about 1 ppm; data published by American Heart Association, link below)

FDA Advice on Fish Consumption: http://www.fda.gov/Food/FoodSafety/Product-SpecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115662.htm

American Heart Association article entitled “Fish 101” published Omega-3 and Mercury levels for different types of fish: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp

Dr. Oz  recommends easy to implement steps to help with weight loss and weight control:

- Have High Fiber Breakfast
- Snacks Should be Smaller than Fist
- No Food within 3 Hours of Bedtime
- Move 30 Minutes / Day

Check out this Dr. Oz Video Presentation on Weight Loss:

Link to Video Presentation: http://youtu.be/qL210_mo0fI

Dr. Oz says Sea Buckthorn Berry contains Omega-7 fatty acids which promote food passage through intestine and signal body to stop fat storing. Dr. Oz Blog says Sea Buckthorn is the only known plant in the world to contain Omega 3, 6, 7 and 9 fatty acids together (blog link).

Key statements from Dr. Oz video presentation:

A study was conducted on influence of Sea Buckthorn Berry food supplement in mice diet. Two healthy mice were fed the same food, but only one of them received Sea-Buckthorn Berry food supplement with the meals.

Mouse that received Sea-Buckthorn Berry food supplement maintained its healthy weight, and mouse that did not receive Sea-Buckthorn Berry food supplement became obese and developed other health issues related to obesity. Included below is the picture of two mice at the end of study.

Check out this video presentation:

Link to Video Presentation:   http://www.doctoroz.com/videos/new-miracle-berry-pt-1

Dr. Oz Blog on Sea-Buckthorn Berry: http://www.doctoroz.com/blog/gerald-p-curatola-dds/tiny-tibetan-berry-will-keep-you-smiling

Wikipedia article on Sea-Buckthorn Berry:  http://en.wikipedia.org/wiki/Sea-buckthorn

Dr. Oz recommends taking Multivitamin, Vitamin D, supplemented with Calcium and Magnesium, and Omega-3 fatty acids daily. Dr. Oz provides his reasoning for importance of these specific supplements in this video:

www.youtube.com/watch?v=JKU0MkqNAN0

Key statements from the video presentation:

- Take Multivitamin from a reputable manufacturer. Must have A, B, C, D, E vitamins.

- Most manufactures do not put enough Vitamin D. Take Vitamin D (1000-1200 IU, total with Multivitamin) with Calcium (1000 mg) and Magnesium (500 mg); Dr. Oz prefers Vitamin D/Calcium/Magnesium combination as a lozenges. [Dr. Oz uses bottle with Vitamin D3 in the video.]

- Take some source of Omega-3 fats, preferably DHA. DHA is the most important for brain function. Natural sources include salmon, sardines and other fish. Alternatively, can get Omega-3 fats from Fish Oil and from vegetarian sources.

- Fish do not make Omega-3 fatty acids; they eat Omega-3s from plankton.

- Omega-3s do not cause problems with bleeding.

- Why add vitamins to our diet? Less than 1% of population have adequate intake of vitamins, minerals and nutrients.

Below is excerpt on Risky Eating Behaviors from Dietary Guidelines for Americans, 2010 published on January 31, 2011. Reference: http://www.mypyramid.gov/guidelines/PolicyDoc.pdf

Harmful bacteria, viruses, and parasites do not always change the look or smell of food. This makes it impossible for consumers to know whether food is contaminated. Consumption of raw or undercooked animal food products increases the risk of contracting a foodborne illness.

Raw  or  undercooked foods commonly eaten in the United States include:

eggs (e.g., eggs with runny yolks),
ground beef (e.g., undercooked hamburger),
milk and milk products (e.g., cheese made from unpasteurized milk),
seafood (e.g., raw oysters).

Cooking foods to recommended safe minimum internal temperatures and consuming only pasteurized milk and milk products are the best ways to reduce the risk of foodborne ill-ness from animal products. Consumers who prepare foods that require eggs to remain raw (e.g., eggnog, hollandaise sauce, homemade ice cream) should use pasteurized eggs or egg products. Consumers who choose to eat raw seafood despite the risks should choose seafood that has been previously frozen, which will kill parasites but not harmful microbes.

Recommended Safe Minimum Internal Cooking Temperature for most meats, ground meats, poultry and egg dishes is in the range 160 – 165 degrees Fahrenheit (°F). Eggs should be cooked until yolk and white are firm. Recommended safe minimum internal temperature for fish is 145 °F.

An example of daily food plan guidelines generated by MyPyramid.Gov is provided below. This plan is a 2400 calorie food pattern and based on average needs for a 34 year old male, 5 feet 9 inches tall, physically active less than 30 minutes a day, in the healthy weight range. Eating these amounts from each food group daily may help you gradually reach a healthier weight. (Personal calorie and nutrient needs may be more or less than the average, and it is recommended to consult a qualified nutritionist for a personalized plan.)

GRAINS                 8 ounces
VEGETABLES          3 cups
FRUITS                  2 cups
MILK                     3 cups
MEAT & BEANS      6.5 ounces

Make Half Your Grains Whole
Aim for at least 4 ounces of whole grains a day.

Vary Your Veggies
Aim for this much every week:
Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 6 cups weekly
Other Vegetables = 7 cups weekly

Oils & Discretionary Calories
Aim for 7 teaspoons of oils a day.
Limit your extras (solid fats & sugars) to 360 Calories per day.

Physical Activity
Physical activity is also important for health. About 60 minutes of moderate to vigorous activity most days can help you manage your body weight and prevent gradual gain. About 60 to 90 minutes daily can help you maintain weight loss. If you are inactive, work up to these amounts gradually.

Comments on MyPyramid.Gov Daily Food Plan guidelines
MyPyramid.Gov Food Plan recommends 3 cups of low-fat or non-fat milk every single day for an adult person! From my experience most adult americans do not consume 3 cups of milk on a daily basis. (While yogurts and yogurt smoothies are  an excellent source of calcium, most yogurt based products are “overloaded” with sugars.) Dear reader, how many cups of milk did you drink yesterday?

Reference: http://www.mypyramid.gov/mypyramid/index.aspx

Source Reference: www.mypyramid.gov/guidelines/PolicyDoc.pdf

The investigation found eight major factors that contributed to Macondo well explosion and oil and gas leak. A sequence of failures involving a number of different parties, mainly BP, Transocean and Halliburton, led to the explosion and fire which killed 11 people and caused widespread pollution in the Gulf of Mexico.

BP’s managers and contractors involved with well exploration made mistakes that contributed to the tragedy. In its report BP blamed many of the errors on Transocean Ltd, the owner of Deepwater Horizon rig, and on service provider Halliburton Co.

Bloomberg.Com reports that: “BP’s report concealed the well’s “fatally flawed” design, which “set the stage” for the explosion, Vernier, Switzerland- based Transocean said Sept. 8. The driller, Transocean, cited a series of cost-savings decisions by BP that added risk. Cathy Mann, a spokeswoman for Houston-based Halliburton, said the report had “substantial omissions and inaccuracies” and that BP dictated design and testing procedures for the well.”

Watch BP video (29 mins)

Picture: Deepwater Horizon Rig Schematic Drawing

Dropbox is a secure hosting service which enables users to synchronize files automatically between multiple computers and mobile devices. A change made to a file on one computer will be nearly immediately updated online and on other computers and mobile devices linked to the Dropbox folder. This is by far the easiest way to share files and folders across desktops, laptops, computer tablets and smart phones.

Dropbox service was founded in 2007 by MIT graduates Drew Houston and Arash Ferdowsi. The service uses SSL transfers for synchronization and stores data via AES-256 encryption. There are both free and paid services, each with varying options. The free service comes with 2 GB of free online storage.

Dropbox supports different versions of Microsoft Windows, Mac OS X, and Linux (official and unofficial), as well as versions of mobile devices, such as the iPhone, iPad, Android, and BlackBerry, and a web-based client for when no local client is installed. Dropbox has now an App for iPhone and iPod touch in the AppStore!

Dropbox main features are demonstrated in this video:

Below is Drew Houston’ video presentation of Dropbox file syncronization between computers with different operating system, Mac and Windows: