Entries Tagged 'Nutrition' ↓

What is Fish Oil? Sounds [insert derogatory comment here].

Fish oil is, well, oil from a fish. It’s extracted and processed from the fatty acids of a cold-water fish (think tuna, salmon, albacore, and every other fat brother and sister fish). This oil provides omega-3 fatty acids, a rich source of fat which has innumerable health benefits.

What’s in it for me?

Well, for starters, by supplementing with fish oil, you can:

• Lower LDL (bad cholesterol).
• Increase HDL (good cholesterol).
• Reduce triglycerides in the bloodstream.
• Reduce blood pressure.
• Improve overall cardiovascular health and function.
• Prevent clot formation, thereby reducing risk of stroke or heart attack.
• Boost cognitive function, imemory capacity, and focus (brain power, baby!).
• Slap depression and anxiety in the face.
• Blunt breast, colon, prostate, and many other cancers.
• Relieve asthma symptoms.
• Reduce allergies.
• Prevent type-2 diabetes.
• Burn fat!
• Reduce inflammation in joints and muscles.
• Improve skin composition and tone.
• Ease Chron’s disease symptoms.
• Reduce or eliminate acne breakouts.
• Relieve PMS symptoms.
• Treat ADHD symptoms (Attention Deficit Hyperactive Disorder).
• Reduce risk of contracting Alzheimer’s Disease.
• Maintain healthy hair.

What can’t fish oil do?

Unfortunately, supplementing fish oil won’t:

• Bring your dead grandma back to life.
• Make you rich (although you’ll be rich with good health!).
• Power your muscle car.
• Help you foresee the future.
• Grant you three wishes.

What’s the best fish oil product?

I’ve tried many different products and I’ve found that the best are available at health food stores like GNC and Vitamin Shoppe. I recommend a liquid version of fish oil because you get more omega-3’s per serving and its easier than swallowing handfuls of capsules every day.

MuscleBits recommends Health From The Sea Pure Fish Oil. This brand far exceeds any that I’ve seen or used and has a great price per serving. You get almost double the amount of omega 3’s per serving than you would with the generic, encapsulated forms of fish oil.

1. Stay hydrated. With the body being composed of sixty percent water, it is vital that you consume enough water. A lack of water leads to dehydration and that leads to excess water retention, catabolism, fatigue, and a whole host of other complications. Aim for a full glass of water with each meal and one-two glasses post-workout.
2. Shift calories post-workout. Adjusting calories to support more calorie consumption in the hours following your workout not only replenishes nutrients you have lost, but it also allows to maximize anabolism (a state of muscle-growth) without additional fat gain (due to an elevated metabolism).
3. Consume carbohydrates. Eating a meal higher in carbohydrates in that one to two hour window following strenuous activity will replenish glycogen reserves that have been burnt out.
4. Consume protein. Having some protein within an hour after your workout will ensure you have an ample supply of amino acids necessary for tissue growth and repair.

When most shed the sweaters for spring and summer, they reveal a smoothed-out physique as a result of winter hibernation. Then spring comes and folks begin their “diets” in pursuit of the prized beach bod, hoping they’ll turn a few heads when they hit the sand. Along comes a big problem: diet adherence. Many fall off and give up altogether for a multitude of reasons, whether it be lack of proper planning, unrealistic goals, insufficient time allotted, or what have you. Listed below are four ways you can ensure consistency and success:

1. Set obtainable goals. I’ve trained many that claimed that no matter what they tried, they were never able to lose enough weight. The first thing I asked them is what short and long-term goals they set, and how long they expected it would take. Not surprising to me, most expected drastic changes in little time. Strive for continuous weight loss at no more than one or two pounds a week. Set incremental goals and each time you reach that goal, set another. This will help you hold fast to your diet.
   
2. Stay organized and plan for success. Another commonality of my previous clients was the absence of planning. I cannot stress the importance of planning your approach and devising a system. The best tools for guaranteed success: food logs and exercise journals. Logging your daily food intake and activities will allow you to examine what’s contributing to or hindering your success. My favorite tool for logging: FitDay. FitDay is an online food journal that allows you to track food, exercises, weight, and goals you have set. It even has a public journal feature that allows you to share your successes with others and receive critique. Give it a try!
   
3. Remember your reward. If you really stop and think about it, you are working toward something that benefits you- you aren’t trying to torture yourself without reason. Whether it be added confidence, better health, or pure physical attraction, it’s ultimately a reward that you are trying to reach. If it helps, find a picture of the ideal physique and use it as motivation. Write down that you will reach the reward, no matter what it takes.
4. Regard your diet as a “lifestyle change.” Instead of setting up something that is temporary, make a change that impacts the present and the future. Throw out that fad diet and make lasting changes that will benefit your health in the long-run. Not only does this help you reach your goals, but it also gives you the ability to maintain them for years to come.

• Coffee is a great pick-me-up after some good sleep.
• Coffee boosts mental performance and dials you in to focus.
• Coffee may alleviate headaches.
• Coffee provides a wealth of antioxidants (and these guys help prevent damage from free-radicals).
• Coffee may ward-off the risk of cancer (by way of the antioxidants).
• Coffee could protect against cirrhosis of the liver.
• Coffee may reduce the risk of heart disease.
• Coffee could blunt gallstone formation (which leads to gallbladder infections)
• Coffee is a great preworkout performance booster.
• Coffee decreases insulin sensitivity, which may prevent type-2 diabetes.
• Coffee helps you manage jet lag.
• Coffee may decrease the possibility of developing Parkinson’s disease.
• Coffee is a great bridge for socializing!