I notice a lot of people tend to count their calories and think that if they eat 100 calories in junk food it is equal to 100 calories in good food. That is 100% FALSE. Your body absorbs and metabolizes food differently based on what you are putting into your body and when you are putting it into your body. Not all calories are created equal.
Some main points that I walked away with from this article:
1. Eating 2000 calories in 6 meals is not equal to 2000 calories in 2 meals
2. You burn more calories by eating breakfast
3. Starving yourself slows down your metabolism
4. Post WOD meals are important!
5. Low fat diets do not mean that you will lose FAT
A Calorie Is Not a Calorie
Food calories affect the body very differently depending on their source and the overall context in which they are consumed
A Calorie Is Not a Calorie
I’m sure you’ve heard the expression, “A calorie is a calorie.” It means that carbohydrate, fat and protein calories are equal in terms of their effect on body weight. This point is most often made in the context of debates between low-carb and low-fat diet advocates. Those who say “A calorie is a calorie” in this context mean to suggest that macronutrient proportions are irrelevant to weight management (as long as one is getting enough of each to meet one’s basic health needs). All that matters is the total number of calories consumed, regardless of whether the plurality comes from fat or carbohydrate.
Weight management is a simple game of math, these folks argue. To maintain your current weight, you need to consume the same number of calories your body burns each day. To lose a pound, you need to create a caloric deficit of approximately 3,500 calories. Whether you create that deficit by eating less fat, less carbohydrate, less protein or a little less of everything is immaterial.
It sounds sensible, but it’s actually not true. A calorie is not a calorie, in more than one sense. Carbohydrate, fat and protein calories are indeed equal by definition in terms of their energy content, but the body processes each in a distinct way, and these differences have real implications for weight management. In addition, food calories of all types may have very different effects on the body depending on when they are eaten and what they are eaten with. Following are five specific reasons why all calories are not equal.
1. The energy cost to metabolize fat, carbs and protein is different
The body must use energy to digest, absorb and metabolize the energy in food. And it so happens that the body uses different amounts of energy to process different energy-containing nutrients. Generally, more energy is required to process protein than carbs, and more energy is required to process carbs than fat. What this means effectively is that a 2,500-calories-a-day high-protein diet adds fewer calories to the body than a 2,500-calories-a-day high-carb diet, which in turn adds fewer calories to the body than a 2,500-calories-a-day high-fat diet.
Admittedly, the differences are small. They do not in themselves constitute a rationale to consume a high-protein, low-fat diet for weight management.
2. Calorie restriction slows metabolism
The biggest problem with using linear calorie equations for fat loss is that the fewer calories you consume, the fewer calories your body burns. Thus, if, based on the 3,500-calorie rule cited above, you decide to cut your daily energy intake by 500 calories in hopes of losing a pound a week (500 calories/day x 7 days = 3,500 calories), you will probably find that you do indeed lose a pound in the first week but less in each subsequent week. This phenomenon is believed to represent a metabolic adaptation to prevent starvation. Your body literally runs cooler to conserve the reduced number of calories you’re eating, thereby effectively increasing the value of each calorie.
3. Protein reduces appetite
Protein generally reduces appetite more per calorie than fat and carbohydrate. Therefore a person who increases his daily protein intake without making any conscious attempt to eat less is likely to eat less anyway due to reduced appetite. This is another important sense in which protein, carbohydrate and fat calories are not equal.
In a recent study from the University of Washington School of Medicine, 19 subjects were fed each of three diets sequentially. For two weeks they followed a weight-maintenance diet comprising 15 percent protein, 35 percent fat, and 50 percent carbohydrate. For the next two weeks they followed a high–protein diet of equal calories. The macronutrient breakdown of this diet was 30 percent protein, 20 percent fat, and 50 percent carbohydrate. Finally, the subjects switched to a high-protein diet with the same macronutrient breakdown but no calorie restriction—subjects were allowed to eat as much or as little as they pleased (or “ad libitum”). They stayed on this last diet for 12 weeks.
The authors of the study reported that when subjects switched from the low-protein weight maintenance diet to the high-protein weight maintenance diet, they started feeling much fuller despite the fact that they were consuming the same number of calories. Even more significant, during the unrestricted high-protein diet phase, the subjects voluntarily reduced their daily eating by 441 calories per day and lost almost 11 pounds, including more than eight pounds of body fat, on average.
4. Fiber reduces calorie absorption
Fiber is a form of carbohydrate that contributes to satiety without contributing calories, because it is not absorbed into the body. Consequently, a 100-calorie high-fiber food will reduce appetite and subsequent eating more than a 100-calorie low-fiber food. Likewise, a person who increases his daily fiber consumption without making any conscious effort to eat less will wind up eating less anyway due to reduced appetite. Thus, a calorie inside a high-fiber food is not equal to a calorie inside a low-calorie food—yet a fourth way in which “a calorie is not a calorie.”
5. Timing of eating affects calorie processing
Thermic effect of food (TEF) is a fancy name for the energy used up as a result of digesting and absorbing a meal. A study published in the American Journal of Clinical Nutrition found that TEF is higher in the morning than in the evening. Volunteers were given an identical 544-calorie meal at one of three times. In subjects fed at 9 am, TEF increased by 16 percent; in those fed at 5 pm, TEF increased by 13.5 percent; and in those fed at 1 am, TEF increased by only 11 percent. So it’s clear that we burn more calories in the morning.
The effect of calories on body composition is also influenced by the size and frequency of meals. For example, a Japanese study found that boxers placed on a six-meals-a-day weight-control diet lowered their body fat percentage significantly more than boxers who ate exactly the same number of calories in just two meals.
Generally speaking, food calories are more likely to be stored as fat and less likely to be used immediately for energy, stored as glycogen, or used to synthesize new muscle proteins when they are consumed in excess of short-term needs. This is why six small meals totaling 2,500 calories are not equal to two large meals totaling 2,500 calories.
On the flipside, food calories are more likely to be used immediately for energy or stored as glycogen or used to synthesize muscle proteins when they are consumed at times of energy deficit, such as first thing in the morning after the overnight fast. Another such time is after exercise. Numerous studies have shown that people build more muscle and gain less body fat (or shed more body fat) when they consume adequate calories within two hours after exercise than when they do not, despite consuming the same total number of calories over the course of the day.
To be sure, counting calories has some value. However, for the reasons cited above, you can’t count on calories from any source to affect your body equally in all circumstances.
One rule that we have tried to stick to with our program is no sports drinks allowed in the gym ie Gatorade, Powerade, Vitamin Water, you get the point. The sugar content just makes me cringe. Too many times society is tricked into thinking that something is great for our bodies to only find out that it is processed, high in sugar, and just flat out bad for us. Since switching my eating habits I am very conscious of what I put into my body. After all are we living to eat or eating to live? Not only am I eating to live, but I am also eating to perform!
We can pretty much say that as CrossFitters we are competing almost daily with the high intensity WODs and the levels that we get pushed by ourselves or by our coaches. I am always looking for ways to add variety into my diet and lets face it, water is so boring at times. I came across coconut water and started looking online to see what it was all about. From Living Foods:
“It’s a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It’s the fluid of life, so to speak.” In fact, during the Pacific War of 1941-45, both sides in the conflict regularly used coconut water – siphoned directly from the nut – to give emergency plasma trasfusions to wounded soldiers.
Most coconut water is still consumed fresh in tropical coastal areas – once exposed to air, the liquid rapidly loses most of its organoleptic and nutritional characteristics, and begins to ferment.
- Coconut Water is More Nutritious than whole milk – Less fat and NO cholesterol!
- Coconut Water is More Healthy than Orange Juice – Much lower calories
- Coconut Water is Better than processed baby milk- It contains lauric acid, which is present in human mother’s milk
- Coconut water is naturally sterile — Water permeates though the filtering husk!
- Coconut water is a universal donor– Its identical to human blook plasma
- Coconut Water is a Natural Isotonic Beverage – The same level we have in our blood.
- Coconut water has saved lives in 3rd world countries thru Coconut IV.
“Coconut water is the very stuff of Nature, biologically Pure, full of Natural Sugars, Salts, and Vitamins to ward off fatigue… and is the next wave of energy drinks BUT natural!”, according to Mortin Satin, Chielf of the United Nation’s Food & Agriculture Organization.
Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.
Coconut water has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200 mg!
Coconut water has 5mg of Natural Sugars where sports and energy drinks range from 10-25mg of Altered Sugars.
Bottom line…stop drinking sports drinks and make the switch to something more natural for you, your body, and your kids! Which coconut water do I chose? So I went to the store and it seems that every one knew about coconut water before me (there are so many choices) so I started looking at the label. Wow…some companies just turned something healthy into junk! Be careful on the company that you pick. I go with ones that just have coconut water as the ingredient. Some have cane sugar which I avoid. Cane sugar is not Paleo and in my mind I see it as a fancy way of saying SUGAR! Why have stuff added to it when you can just drink it in its pure state (as pure as it can be next to drinking it straight from the coconut). There are also companies that have coconut water with other fruit flavors added. Those are okay as long as it is just the fruit puree added to the coconut water. An easy trick…if it has things added that you wouldn’t buy in the produce area then put it back!
So moral of the story is that there are great things out there that taste good, have added health benefits, and that will keep you on track with your nutrition and CrossFit goals.
Too many people starting to learn about Paleo always look shocked when I explain what they can and cannot eat. I know it seems so limiting at first, especially when you go strict Paleo and vinegar is not even recommended. So I thought I would share my views on how to get to that level of going Strict Paleo. I really think it is hard and unrealistic for many to go “cold turkey” and try to do a 180 on their eating habits. I highly recommend writing down what you eat and drink for a couple days and sit down with a CrossFit Coach to discuss minimal changes that can be made. Getting rid of the obvious bad foods is a great start…BREADS and SUGAR! Look if you are able to do a 180 and be successful with it then by all means do it. I know when I first started changing things in my diet it was near impossible for me to be perfect right away. The key is to make small changes, stick with CrossFit, and when you start seeing mental, physical, and emotional changes it is easier to make other adjustments. Here are some tips that will help with changing your eating habits.
1. PLAN AHEAD: Stop making excuses that you have no time. It takes about 15 minutes to cook hard boiled eggs that will last you the entire week for breakfast. You can also throw just about anything into a crockpot and it turns out amazing. Meat, veggies, no salt added Chicken Stock, pepper and other seasoning, and you have an instant meal. Keep fresh veggies and fruits in your house. It is just as easy to grab an apple as it is to open a bag of chips.
2. EAT FAT: It seems that people are so scared of eating fats. I am not talking about fried foods. We want raw nuts, almond butter, coconut milk, good oils (olive, coconut, etc), avocados. This is the most important part of your nutrition. This will help with the spikes that you get throughout the day on an unhealthy diet. The fats will make you feel more satisfied, keep you fuller longer, and will actually help you lose or maintain your weight. Make sure that every single meal and snack has some good fat in it. I really believe that the fat is what helps curb all of your cravings!
3. EAT BALANCED: Whether you are eating a snack or meal, you need to make sure that you are eating CARBS, PROTEIN, and FAT. Staying balanced will avoid the spikes and the lows in your physical state.
4. EAT LOW GLYCEMIC CARBS: I hate when people tell me that they lost weight by cutting out carbs! An apple is a carb. Cabbage is a carb. Berries are carbs. We want carbs in every meal that are low on the glycemic index. The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. You would be amazed at the expert you can become by taking the time to read about nutrition online.
5. CHEAT MEALS: You have to do this to stay focused. Start with a couple cheat meals each week and eat whatever you want! I promise you that the pizza you just ate will help re-emphasize why you are eating well. You will not feel the satisfaction that you once felt when you sat down and polished off a burger, bun, and fries. Don’t feel guilty and just get back on track next meal.
6. WATER: Stay hydrated! Buy a case of water so you can just reach in the fridge and take a bottle with you. Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. This sounds like the easiest part, but ironically it is one of the toughest things to do.
IF YOU EVER HAVE ANY QUESTIONS WE ARE HERE FOR YOU. Schedule a time to sit with us about your diet.
Once you make the commitment to join a CrossFit Gym, I feel that you are making the commitment to be an athlete. I try to explain to everyone that whether you think you are an athlete or not…you become one at a CrossFit Gym. Post WO nutrition is key in succeeding in any of your goals in the gym. My post WO meal is a good whey protein w/ casein and 4 oz of Coconut Milk. I cannot eat food after a high intensity workout, so drinking something is much easier for me. I’ve noticed I recover faster and it helps nourish my body right after a hard WOD. If you need help picking out a protein powder just let me know. I have to have one that tastes great, but also has the right ingredients in it. This is a great article from the CrossFit Journal on why it is important to implement a post WO meal.
CrossFitters know all about controlling insulin levels, and Chris Mason believes you can use that knowledge to produce big gains via a carefully planned post-workout insulin spike.
CrossFit athletes subject their bodies to a tremendous workload comprising high-intensity effort and significant training volume. The CrossFit way is incredibly taxing to the body—hence the great results—and places a huge strain on one’s recovery ability.
After an intense session in the gym, the body is in a very unique physiological state, and it’s this state that has generated the onslaught of PWO hype that’s been touted in muscle magazines and supplement-company ads for years. All hype aside, the PWO nutrition window is real and should be taken advantage of by any athlete looking to optimize performance.
CrossFit practitioners are an educated lot and don’t want to be fed hype or misinformation, and many might be thinking the requisite amounts of nutrients needed for recovery will be available so long as a meal is consumed within a few hours of training. However, the immense number of real-world variables involved with digestion, absorption, exact timing and composition of meals makes this approach hit-or-miss unless you incorporate PWO nutrition.
There are different reasons as to why people will crave certain foods; this all depends on the individual. The reason behind food cravings can be as simple as not eating the right balance of protein, fats and carbohydrates which your body needs in order to function optimally. Cravings can also be a sign of vitamin or mineral deficiency.
A person who is a protein type (whose body functions optimally on a high protein low carbohydrate diet) can often crave salty or fatty foods. But if a protein type consumes too many carbohydrates in their diet they will find themselves craving sugar. A person who is a mixed-type (whose body functions optimally on a balance of protein and carbohydrates) generally won’t have cravings for sweet or salty foods; but if their diet is out of balance and they consume either too much protein or too much carbohydrates they can find themselves suffering from cravings. A person who is a carbohydrate type (whose body functions optimally on a higher balance of carbohydrates) can crave sugary foods when not enough protein is consumed in their diets.
Another reason craving for certain foods can start could be a sign that the body is deficient in a certain vitamin or mineral. Here is a list of a few common cravings and what nutrients the body may need.
|Craving…||What your body may really need…||Healthy food options that have it…|
|Chocolate||Magnesium||Raw nuts and seeds, fruits, legumes|
|Bread, toast||Nitrogen||High protein foods, fish, meat, nuts, beans|
|Sweets||Chromium Carbon Phosphorus Sulfur Tryptophan||Broccoli, grapes, dried beans, calves liver, chicken Fruits Chicken, beef, liver, poultry, fish, eggs, nuts Cranberries, horseradish, cruciferous vegetables, kale, cabbage Liver, lamb, raisins, sweet potato, spinach, cheese|
|Fatty/oily foods||Calcium||Broccoli, kale, sesame seeds. turnip greens, cheese|
|Alcohol||Protein Avenin Calcium Glutamine Potassium||Meat, poultry, seafood, nuts Oatmeal Broccoli, kale, sesame seeds. turnip greens Meat, chicken, fish, eggs Bitter greens, seaweed, apricots, bananas, fish, meat|
|Coffee / tea||Phosphorus Sodium Chloride (salt) Iron||Chicken, beef, liver, poultry, fish, eggs, nuts Sea salt, apple cider vinegar Red meat, seaweed, greens, black cherries|
|Carbonated drinks (ie. Coke)||Calcium||Broccoli, kale, sesame seeds. turnip greens, cheese|
|Salty foods||Chloride||Raw goats milk, fish, sea salt|
|General overeating||Zinc Silicon Tryptophan Tyrosine||Red meat, seafood, leafy vegetables Nuts and seeds Liver, lamb, raisins, sweet potato, spinach, cheese Oranges, green vegetables, red fruits|
I found this great food list online. I know people always have questions on what to eat and what not to eat. This list is pretty black and white. Ease into this if you are having a hard time with your diet. Small changes help make bigger changes in your life!
- Lean beef (trimmed of visible fat)
- Flank steak
- Top sirloin steak
- Extra-lean hamburger (no more than 7% fat, extra fat drained off)
- London broil
- Chuck steak
- Lean veal
- Any other lean cut
- Lean pork (trimmed of visible fat)
- Pork loin
- Pork chops
- Any other lean cut
Lean poultry (white meat, skin removed)
- Chicken breast
- Turkey breast
- Game hen breasts
Eggs (limit to six a week)
- Chicken (go for the enriched omega 3 variety)
- Rabbit meat (any cut)
- Goat meat (any cut)
- Beef, lamb, pork, and chicken livers
- Beef, pork, and lamb tongues
- Beef, lamb, and pork marrow
- Beef, lamb, and pork “sweetbreads”
- Bison (buffalo)
- Muscovy duck
- New Zealand cervena deer
- Wild boar
- Wild turkey
- Northern pike
- Orange roughy
- Red snapper
- Striped bass
- Any other commercially available fish
- Cassava melon
- Honeydew melon
- Passion fruit
- Star fruit
- All other fruits
- Beet greens
- Bell peppers
- Brussels sprouts
- Green onions
- Mustard greens
- Peppers (all kinds)
- Squash (all kinds)
- Swiss chard
- Tomato (actually a fruit, but most people think of it as a vegetable)
- Turnip greens
Nuts and Seeds
- Brazil nuts
- Hazelnuts (filberts)
- Macadamia nuts
- Pine nuts
- Pistachios (unsalted)
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
Foods To Be Eaten In Moderation
- Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)
- Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
- Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
- Beer (one 12-ounce serving)
- Spirits (4 ounces)
- Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
- Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)
Foods You Should Avoid
- All processed foods made with any dairy products
- Dairy spreads
- Frozen yogurt
- Ice cream
- Ice milk
- Low-fat milk
- Nonfat dairy creamer
- Powdered milk
- Skim milk
- Whole milk
- Barley (barley soup, barley bread, and all processed foods made with barley)
- Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
- Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
- Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
- Rye (rye bread, rye crackers, and all processed foods made with rye)
- Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
- Wild rice
Cereal Grainlike Seeds
- All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
- Black-eyed peas
- Peanut butter
- Sugar snap peas
- Soybeans and all soybean products, including tofu
- Starchy tubers
- Cassava root
- Potatoes and all potato products (French fries, potato chips, etc.)
- Sweet potatoes
- Tapioca pudding
- Almost all commercial salad dressings and condiments
- Deli meats
- Hot dogs
- Pickled foods
- Pork rinds
- Processed meats
- Salted nuts
- Salted spices
- Smoked, dried, and salted fish and meat
- Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)
- Beef ribs
- Chicken and turkey legs
- Chicken and turkey skin
- Chicken and turkey thighs and wings•
- Fatty beef roasts
- Fatty cuts of beef
- Fatty ground beef
- Fatty pork chops
- Fatty pork roasts
- Lamb chops
- Lamb roasts
- Leg of lamb
- Pork ribs
- Pork sausage
- T—bone steaks
Soft Drinks and Fruit Juices
- All sugary soft drinks
- Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
I found this online and it seemed to be the easiest to follow without getting too involved right away. You can get more in detail with Paleo, but start out slow or else you may be setting yourself up for failure. There is a link at the bottom to get more information.
What to eat?
- Meat (and fat, fish, eggs)
- Vegetables (and berries)
- Fruit (and nuts)
- Dairy (milk, cheese, butter, etc) (*)
Do not eat:
- Dairy (milk, cheese, butter, etc) (*)
- Grains or corn (maize, wheat, barley, rice, etc.)
- Starchy vegetables (potatoes, yams, jerusalem artichokes, etc.)
- Sugar (refined)
- Legumes (beans, soy products, peanuts, cashew, lentils, etc.)
- Chemical food additives
Go easy on:
- Salt (can cause overeating and hypertension and dull the senses)
- Processing of foods (nut flours/butters, pork rind flour, etc.) Eat simple foods instead
- Artificial sweeteners (don’t dull your senses, and they cause insulin responses simply by being sweet on the tastebuds)
Basically: if our ancestors could pick it from a bush or catch it with a spear, you can eat it. The rule is that a food is healthy, if you could have eaten it in its raw state. This is a naturally occurring “low to medium carbohydrate” way of eating.
If you have to “cheat” the most forgiveable cheat is butter, full cream and cheese, and fermented milk products like yogurt (as long as you’re not lactose intolerant, which incidentally a large percentage of the world’s population are). The Maasai, who are traditional hunter-gatherers, are reknowned for their vast consumption of milk and meat and preferably little else – they’re obviously not allergic to milk. Ray Audette doesn’t recommend eating dairy products, and he cured himself of some very severe arthritis by cutting this food out – the point is that you may be allergic to milk and not actually know it. So experiment! I can guarantee that you can live easily without dairy.
The big killers of modern civilization, cancer and cardiovascular disease, are not nearly as prevalent among hunter-gatherers. Also, another big problem is diabetes and other insulin-related illnesses – what used to be called “adult onset diabetes”, the disease striking older people at 50 or 60, is now rampant among young people too as lots of kids age 9 exhibit the very first signs of diabetes 2.
Consider something: the low-fat hysteria is at an all-time high, yet more and more people are getting fat. Something just doesn’t FIT. Generally speaking, foods high on carbohydrate will help make you fat, simply because high-carb foods doesn’t sate you before you’ve eaten more calories than you need and because high-carb foods make satiety last shorter than if you eat meat and veggies. Insulin seems to be driving obesity along with the break-down product alpha-glycerol-phosphate that comes from metabolized sugar. Stored fat are triglycerides, ie. three fats held together by an alpha-glycerol-phosphate molecule. Eating a diet that doesn’t provide tons of sugar/carb will reduce a-g-p, and since fat is actually metabolically active it frequently needs a-g-p to reintegrate dissolved triglycerides into the fat storage (using lipogenesis). Less a-g-p means easier access to fat and makes it harder for the body to store excess energy. Insulin gone and you body can enter ketosis, meaning you burn fat. If insulin is there your fat storage is locked down. This means you cannot burn fat and you cannot get to the energy, which is turn seems to increase appetive because the body thinks it’s hungry.
Carbohydrate is just a techical or generic word for what lay men call “sugar” or “starch”, nothing more, nothing less. It isn’t strictly necessary for humans, and it should only be eaten in the amounts present in vegetables and fruit. Protein can be converted to carbohydrate by the body on a need-to-have basis, but it doesn’t cause blood sugar spikes.
Eating the Paleo way doesn’t require you to buy all sorts of fancy get-slim-fast products or powerbars. You can get your food easily at the local super market.
If at any point you are confused on what to eat, just keep a food journal and bring it in. Typical mistakes are not eating enough and not getting enough good fats in your diet. We will post more information on nutrition, so check back for more posts.
Fish oil is one of the natural remedies for a number of health problems. It is derived from the tissues of the oily fish. The recent studies published in some of the respected scientific magazines show that fish oil has some amazing benefits for health. So what is the fish oil benefit and how fish oil is actually made?
Fish oil is yielded from the cold water fish like mackerel, tuna, salmon, cod and many other fish. It has been recommended as a heart healthy diet for a longer period. The fish oil is very effective nutrient as it contains two most important omega 3 fatty acids that can be absorbed easily. EPA and DHA are two most important fatty acids that have very crucial role in development of normal brain, proper functioning of nervous system and better eyesight. The EPA and DHA fatty acids derived from the fish oil are considered to be the protective elements for the body as they are very effective to reduce the risk of developing arthritis. Among other fish oil benefit you can find:
Most Common Fish Oil Benefits
Most of the recent searches regarding fish oil benefit to the heart diseases has proved the importance of omega 3 fatty acids in protection against the heart diseases. The recent study of American Dietetic Association revealed the factor that these acids are very effective to reduce the fatty deposits in arteries.
The consumption of fish oil reduces the chances of all forms of cancer including breast, colon and prostate. The fatty acids found in the fish oil is quite helpful to stop the development of cancerous mass from quite a healthy cell, it inhibits the unwanted growth of cell and causes apoptosis or death or cancer cells.
The fish oil has very significance in preventing the pregnancy complication like premature delivery and low birth weight. The consumption of fish oil during pregnancy reduce allergy in the newborns, help in development of brain and reduce risk of post partum depression. It is better to take fish oil during the period of pregnancy.
The fish oil is very effective for the eyesight. It not only improves the eyesight but also decrease the dryness in the eyes. The fish oil helps to stop the eyesight decline with the increasing age.
The fish oil is very effective to prevent all types of depression including the schizophrenia, bipolar disorder, ADHD and anger caused depression. It is also helpful in treatment of the Huntington’s disease.
The fish oil is found effective in treatment of rheumatoid arthritis, inflammatory bowel disease, systemic lupus and other inflammatory conditions.
The recent scientific studies recognized the role of fish oil in weight regulation, it reduces craving caused by the fatty foods.
These are the most significant fish oil benefits. Fish oil not only reduces the risk of a number of incurable diseases but is also very helpful nutritional supplement. Eating fish is the basic way for the body to get enough fatty acids but if you want to get more, than try to get fish oil benefits directly from the fish oil that is extracted from the cold water fishes as its benefits are bigger and it is easer to digest.
Condition Specific Fish Oil Dosages
- Aging 1,000 mg twice a day
- Angina 2,000 mg fish oils 3 times a day
- Arrhythmia 1,000 mg 3 times a day
- Asthma 1,000 mg 3 times a day
- Cancer 3 capsules twice a day
- Crohn’s Disease 2,000 mg twice a day
- Diabetes 2,000 mg 3 times a day
- Eczema 1,000 mg 3 times a day
- Gout 1,000 mg 3 times a day
- Heart Disease Prevention 1,000 mg 3 times a day
- High Blood Pressure 1,000 mg 3 times a day
- Lupus 2,000 mg 3 times a day
- Psoriasis 2,000 mg 3 times a day
- Raynaud’s disease 1,000 mg 4 times a day
- Rheumatoid Arthritis 1000 mg (2 capsules) containing 600 mg EPA/DHA, twice a day
- Skin Health 1,000 mg a day with food
- Stroke 1,000 mg 3 times a day
Our goal with kids isn’t to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don’t avoid them. Pasta, white bread, and white rice are not that good for you, stuff that’s red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.
Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more.