Omega 3 - which one are you taking?

Role of Omega Fatty Acids in Good Nutrition

Omega-3s are termed essential fatty acids (EFAs) because they are critical for good health. Since the body cannot make them on its own, omega-3s must be obtained from food.

Key Functions

• Reduce hypertension. Studies of large groups of people have found that the consumption of omega-3 fatty acids may aid in lowering overall blood pressure level.
• Improve heart health. Omega-3 fatty acids may play a part in keeping cholesterol levels low, stabilizing irregular heartbeat (arrhythmia), and reducing blood pressure.
• Protecting the heart. Researchers now believe that alpha-linolenic acid (ALA), one of the omega-3s, may be particularly beneficial in protecting against heart and blood vessel disease, and for lowering cholesterol and triglyceride levels.

Food Sources

Key omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), and alpha-lineolenic acid (ALA). EPAs and DHAs are found in oily cold-water fish such as tuna, salmon, and mackerel, as well as fresh seaweed. ALAs are found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils.

Usage

There is no established recommended daily intake for omega-3s, but a healthy diet containing significant amounts of foods rich in this essential fatty acid is recommended.

Omega-3 fatty acids are very safe to consume. However, most experts recommend limiting fish consumption to two to three servings weekly because so many fish may be tainted with mercury and other contaminants. Fish oil capsules do not usually present this same risk.

Safety Evidence

There are no known side effects associated with increasing your intake of omega-3 fatty acids through foods, although fish oil capsules do pose the risk of a "burp" factor – a harmless, sometimes unpleasant, fishy aftertaste that occurs with some brands of fish oil capsules.

Some more thoughts about skipping

Skipping sounds as an inexpensive and simple exercise that can be performed anywhere, either be at your home or a nearby park, you might even observe children skipping ropes on sidewalks. One you develop coordination between skipping and rope movement, you can skip for longer time without any miss.

1.Skipping rope can be beneficial in your exercise to lose weight. It is so effective in burning calories that an hour of skipping rope will make you burn up to 1000 calories.

2.The exercise is easy to learn, doesn't need you to look for a guide or coach. The best thing about this activity is that once you start skipping, you learn very quickly and in no time you start skipping like a kid.

3.It's inexpensive as you only need a rope.

4.It turns out to be fun when you start doing it with a friend or a group of friends.

5.It enhances your coordination and rhythm between hands and feet movements.

6.Strengthens your bones and increases your stamina and endurance.

7.When you practice it with your friends, it develops a sense of teamwork and social skills in you.

8.It makes you more vigilant and alert. It increases your attention skills.

9.It can be a healthy sport and competitions can be held for it all year round.

10.It can be exercised by people from any age groups and both genders.

11.Skipping enhances flexibility and athletic abilities. It improves your reflexes, balance and posture.

12.It tones your muscles in arms, legs and abs.

13.Without running it speeds your heart rate like that of a runner and so requires a lot of energy to maintain a good fitness point.

14.But skipping rope can be frustrating or boring as after missing a few jumps. Even if you have a good stamina and maintain a good coordination, you fail to skip for more than 2 minutes. This is because your calves and Achilles tendons are stressed when you keep skipping in the same pattern and when they sting you start missing.

So to skip without missing you have to keep changing from a single bounce to a double bounce or to a skip or a jog or a knee up. You should keep changing the skipping style after every 30 seconds to avoid fatigue. To avoid a miss you can even do side skipping or rotating rope without jumping. This can be to warm you up in the start or to avoid any halt during the sets.

Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. 

ref: http://www.workoutroutines.biz] 

Supplementing with Selenium for Cancer prevention

                      


Well since my last video I posted I have had a few questions about the benefits of Selenium and why I am taking it. So I went to find information for you on it. firstly here are some facts for you


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Role of Selenium in Good Nutrition

Selenium is a powerful antioxidant. It works synergistically with vitamin E, meaning that both are more powerful when they are taken together.

Key Functions

• Selenium helps to activate antioxidant enzymes such as glutathione peroxidase, which neutralizes potentially harmful free radicals.
• Selenium is needed for healthy muscles, including the heart.
• Selenium also plays a role in maintaining healthy eyesight, skin and hair.

Food Sources

Seafood, meats and grains

• The actual content of selenium in whole grains depends on how much selenium is in the soil where the grains were grown.

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Then I also went to find an official article to explain it, since anyone can write anythign they want on the internet these days and I found this very interesting and thorough one on the American journal of Nutrition website.


I suggest you read it and summarize what you can understand cause the numbers can get confusing, but basically it is saying this:
There are certain types/ Sources of Selenium that are better than others. Some prepared foods contain the cheaper one and therefore you should supplement with the better quality ones. 




There is some really good information  for Pregnancy
Here summary of each section

• Abstract
• Nutritional Forms of Selenium
• Supplemental Forms of Selenium
• Quality Concerns
• Selenium in Infant Formulas, Protein Mixes and Weight-Loss Products
• Safety of Selenium Supplements
• REFERENCES

http://www.jacn.org/content/20/1/1.full

Sugar Intake and Body Fatness in Non-industrial Cu...

Whole Health Source: Sugar Intake and Body Fatness in Non-industrial Cu...: Around the world, non-industrial cultures following an ancestral diet and lifestyle tend to be lean. When they transition a modern diet and ...

Putting on weight is not that easy

Its a funny world this isnt it, here I am in a bet to see how much weight I can lose in a month and I am finding a completely new hurdle to overcome: How to put on the weight I need to lose. 


I am really stumped as to how people can be 2o or 30 or even 40 kg overweight. Now I am not talking about people with different circumstances, but I know  a lot of people who used to be the same size as me who are now, 3 times the size. I am eating so much I cant eat more than what I am, I have now space in my belly left over. It pushes my stomach out even more...


Anyway, I get asked a lot about how unhealthy it is what I am doing and I would have to agree with you it is going to be a shock to my body, I dont think it will be any worse than what an IM or Ultra marathon can do to my body. In that case I am doing a lot of supplementing.
Check this out....
coachBEZ

The Rules of the bet

So every bet needs some rules that make it easier to not cheat.


Here are some of the rules:

1. 30 min of skipping a day
2. It can be 15 in the AM and 15 in the PM
3. no other exercise allowed
4. I can do core muscles at the same time
5. I am allowed to have a healthy diet
6. No thermogenic type tablets allowed
7. I will complete a video diary
8. I can supplement but it has to be vitamins, minerals and phytonetrients. NOT weight loss stuff

OK that about makes it for now, not really that strict, but good guidelines none the less.
Lets hope I can be as ripped as this lady, maybe by the end of the month I will be able to do cross over jumps like this.

Losing weight: Running vs Skipping

As Barney Stinson once said....."CHALLENGE ACCEPTED".