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The Fab Five Fats for Getting Lean

by Melody Garza MS RD CISSN

Yup you heard right, the best fats for getting lean. You might think that to lose weight, you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here’s why it’s important to eat fat and the five of the best fat sources to add to your diet.

How eating fat will help you lose fat.

In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.

Fat is an important element in weight loss for several reasons:

Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
Fat slows down digestion and aids nutrient absorption. You’ll stay fuller longer and get more health benefits from the food you eat.
Essential fatty acids (like omega-3s) may boost your metabolic rate and increase fat burning.
Fat tastes good. It also provides a “mouthfeel” that is satisfying, which can help you be happy with less food.

Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women’s Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. After 6 months, both groups had lost weight. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group had maintained their weight loss, while the low-fat group participants had gained most of the weight back.

If you reach for a box of low-fat or fat-free crackers or cookies because you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you’re making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin—the fat-storage hormone. As a snack, a sliced apple with some peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.

What kind of fat should you eat?

To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.

Fish – Fish like salmon, albacore tuna, herring, mackerel, and sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don’t like fish, a quality supplement like Beachbody’s Core Omega-3™ will give you the benefits without the fishy taste.

Olive oil – Heart-healthy oils like olive, canola, and peanut oil are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad or vegetables with a little vinegar and some herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.

Avocados – Eat a spinach and carrot salad with a little avocado, and you’ll not only get a dose of good fat, but you’ll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor while only adding about 75 calories.

Nuts – Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn’t. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. Plus there’s a psychological bonus to eating nuts: Because they’re rich and satisfying, you probably won’t feel like you’re on a diet.

Flaxseeds Packing the triple wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They’re a plant source of omega-3 fatty acids, making them a good choice for vegetarians or the aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.

Making room for fat Certain fats might be considered necessary for health, but that’s not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than either protein or carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But when you feel full and satisfied after eating the right kinds of fat, you’ll probably find it a bit easier to manage your calories.

BIO – Melody Garza MS RD CISSN – First & foremost, Melody Garza is a daughter, sister, aunt, girlfriend, best friend, & athlete … without these core roles, there would be an inability for her to triumph as a successful entrepreneur. Melody was born in Mexico & grew up in Texas; however, her life is on the sunny beaches of Florida now. She is a Registered Dietitian with a Bachelors’ degree in Kinesiology and Sports Science, a Masters in Nutrition and Dietetics, licensed as a massage therapist/colon hydrotherapist, and a Certified Sports Nutritionist with the International Society of Sports Nutrition. Melody Garza was a 3-sport athlete at the high school level and continued as a 2-sport athlete in college. Now, she plays beach volleyball competitively; winning several women and coed tournaments. At 23 Melody co-owned an in-home personal training/massage therapy business in Naples, Fl. Although she left the company to pursue a higher education, entrepreneurship is a passion of hers, especially in the wellness industry. Now at 30,Melody offer services ranging from fitness coaching to nutrition counseling; sharing alternative forms of medicine to being environmentally friendly; and business consulting for those who want to work from home. Melody strongly believes in a holistic approach to wellness. Wellness is a life-style that adheres to a balance of health that decreases the likelihood of becoming ill physically, mentally, and spiritually. Comprised of seven dimensions and characteristics, wellness is achieved when a person’s like includes all seven elements in combination and in whole. She is committed to making a difference in people’s lives by helping them achieve total wellness. As a coach and mentor, Melody is more like an accountability partner. She’s been through the journey of seeking total wellness, so Melody doesn’t speak to you as a trainer but rather a voice of experience. For more info, go to www.LiveWellWithMel.com

Interview – World-Class Runner Sonja Friend-Uhl

SNI: What is the single athletic accomplishment that you are most proud of?

Sonja: If you had asked me this a month ago I would have said qualifying and participating in the the Olympic Trials (1500m) in 2000. But March 4th I set a new Masters World Record in the women’s Indoor Mile running 4:44.81 at Virgnia Tech. I am most proud of that performance because I feel I am proving to myself and hopefully others that age is not a barrier to continual improvement in sports. (Editor’s note: Now that’s FAST!)

SNI: As a runner over 40 (but certainly looking not a day over 25 years of age!), what are the biggest adjustments you’ve had to make as a Masters level competitive runner versus when you were competing/training in college?

Sonja: Probably what I notice most is that I seem to have more little aches and pains so I have to take the time for more “maintenance” work such as icing, stretching, foam rolling, massage, etc. I also have found it is best to rest more…for example I used to be able to go hard every other day, but now I do best with 2-3 days between hard workouts or races.

SNI: What is the single most common myth held by runners in general?

Sonja: I find it is similar to a myth that exists in the fitness world: That more mileage is always better (in the fitness world a common misconception is that more cardio is the best way to lose weight and get lean). I have found, especially as a Masters athlete, that quality vs. quantity of my training is most important and rewards me with better races. Of equal and related importance is a focus on my speed and efficiency via work both on the track and in the weight room.

SNI: Tell the audience supplements you take and what would be considered your ‘Perfect Meal.’

Sonja: I learned this from the best (you!). I still follow the principals Dr. Antonio taught me nearly 8 years ago and get great support from our local Max Muscle nutrition store owned by Jamie Free. My daily regimen includes Glutamine powder, Beta Alanine split dose throughout the day during periods of consistent interval training, BCAAs before and after hard workouts (some of these supplements are already in my pre-workout drink formula called Fast Fuel by RSP nutrition and in my recovery drink which is ARM from Max Muscle. I also use a Max Muscle brand daily liquid multi-vitamin called Vita Cell as well as their liquid Fish Oil/ EFA supplement. I am a big believer in fish oil and Vitamin D! Finally I take a pro-biotic at night to aid in digestion and immunity. My perfect meal is salmon grilled or baked on a cedar plank with a side of brown rice and a side of steamed or grilled vegetables. I love fish!

SNI: What projects do you have planned in the world of fitness/running?

Sonja: I plan to continue to use www.SonjaRuning.com to share my knowledge and passion for running and coaching. But I do have a new fitness career project in the works with my training partner and fellow fitness professional, Chris Davis . We are creating a venue to help train and prepare anyone who wants to finally get out there and conquer their “bucket list” for a fitness or adventure type activity. Our plan is to coordinate with the best domestic and global locations and sports/activity entities in the business. No matter what your “dream goal” is in the fitness or sports world, we will help you achieve it. Anything from Mountain Biking in Europe to White Water Rafting down the Colorado River or simply preparing for your local Triathlon or even a golfing or fishing event…we will make sure your are 100% ready to participate from a fitness and nutrition standpoint. Celebrity and skill specific trainers will be recruited for the activities requiring that, but if you aren’t fit enough to put that skill to good use you won’t enjoy your experience. That’s our job: to prepare you to go the distance and also to coordinate the effort from all of our contacts in the industry. We are calling in Fit Journeys and actively seeking sponsors and strategic partners now.

Bonus question: If you could be a Superhero, which superhero would it be?

Sonja: I’m not an avid comic book reader, but from what I remember I would probably most identify with Super Girl. I like the fact that she is extremely fast, can defy gravity…and turn back time! All good things whether you’re trying to win a race as a 40+ athlete or just be “mommy” for the day!

BIO – A World Class athlete, Sonja Friend-Uhl has trained people of all ages and abilities for over twelve years. As a skilled fitness programmer, Sonja holds Personal Training Certifications with ACSM and AFAA as well as AFAA specialty certifications in Youth, Senior, and Pre-Natal Fitness. She is a registered Nutrition & Weight Loss Counselor through Diet Master Pro. Having served as a high school, club and private running coach for years, Sonja is also USATF Level I Certified. In January 2010 she took over as Head Cross-Country Coach at Palm Beach Atlantic University in West Palm Beach, FL. Sonja has a Bachelor of Arts Degree from the College of William and Mary. She has published fitness and running articles in Runners World Magazine and Health & Fitness News. A natural and motivating public speaker, Sonja has performed as the keynote speaker for Race Expos such as the Walt Disney World Marathon, athletic banquets, Rotary Club functions, and national TV affiliates including NBC. Sonja developed and coached dynamic fitness programs for The Athletic Club at Weston and The Athletic Club Boca Raton while serving as their Athletic Director from 1998-2003. Sonja owned and operated FIT Studio – a personal training and Pilates studio in Wellington, Florida from 2004-2009. She currently serves as the Fitness Director of Prairie Life Fitness in Franklin, TN along with her online running coaching business, www.SonjaRunning.com

Interview – Darren Candow PhD

: Jack Lalanne was proof that you could be weight trainin your entire life!

SNI: To prevent sarcopenia (age related loss of skeletal muscle mass and strength), in addition to heavy resistance training, what dietary supplements could someone take to prevent this condition?

Darren: The most promising nutritional interventions for aging msucle mass and strength are creatine monohydrate, milk-based proteins/essential amino acids (primarily leucine), omega 3 fatty acids and vitamin D.

SNI: Is there an optimal dose of creatine to consume for muscle size and strength?

Darren: Research suggests that a dosage, relative to body mass (0.10-0.15g/kg) is effective and does not result in adverse health effects.

SNI: What’s the best time to consume creatine or protein?

Darren: Creatine- immediately after exercise; Protein- shortly before, after each training set, and immediately following exercise

SNI: What’s your view of whole-body vibration training? Can it further enhance skeletal muscle strength and size?

Darren: WBV can be an effective strategy to increase muscle mass and strength.

SNI: Is their an optimal dose of protein that one can/should consume with each meal?

Darren: Young healthy adults appear to respond in a positive manner to 10-20 grams of complete dietary proteins. Healthy older adults appear to respond favorably to 20-25 grams of protein; Frail older adults many require 40 grams plus.

BIO: Dr. Darren Candow, PhD, is an Associate Professor in the Faculty of Kinesiology & Health Studies, University of Regina, Canada. Dr. Candow serves on the editorial board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, The Scientific World Journal-Nutrition Division, and the board of directors for the Saskatchewan Kinesiology and Exercise Science Association. Dr. Candow is an academic member of the American College of Sports Medicine, Canadian Society for Exercise Physiology, American Society for Bone Mineral Research, National Strength and Conditioning Association, and International Society for Aging and Physical Activity. Dr. Candow’s research program involves the development of effective resistance training and nutritional intervention strategies for improving properties of aging muscle and bone health.

7 Foods with Healing Powers

By Melody Garza MS RD CISSN

Here are seven fresh and natural foods with powers to heal you physically and mentally.
1. Blueberries
These nutrient-packed berries can help bruises disappear. They are a rich source of flavonoids and a good source of vitamin C, which together improve blood circulation (thus reducing swelling) and help form collagen, the tissue that holds skin together.

2. Lemons
Squeeze two whole lemons into your tea, seltzer, and other beverages or on salads and other food to get your daily requirement of vitamin C. This major antioxidant not only fights heart disease and boosts immunity but it also helps form the collagen we need to heal tendons, ligaments, bones, and blood vessels.

3. Garlic
Two garlic cloves a day may keep what Grandpa called “hardening of the arteries” away. We now call it arteriosclerosis, but the garlic works just the same. In a German study recently presented at an American Heart Association conference in Washington, D.C., it was stated that taking two cloves of garlic a day reduces the formation of arterial plaque by up to 40% and 42 other clinical trials have shown that garlic can improve cardiovascular risk factors such as high blood pressure.

4. Lettuce
If getting to sleep is a problem, a sedative you may not have known about is lettuce (except iceberg lettuce which is primarily water,) which contains a sleep-inducing substance called lectucarium. Its effects have been compared to the sedative effects of opium, but without the accompanying excitement.

5. Chocolate
Dark chocolate is packed with healthy nutrients, including flavonoids, that are part of a group of antioxidants known as polyphenols that decreases LDL (bad) cholesterol oxidation, reduces the risk of blood clots, increases blood flow in arteries, and may lower high blood pressure. In addition, most of us can agree that chocolate improves mood and pleasure. It does that by boosting serotonin and endorphin levels in the brain. Plus, chocolate contains a number of minerals, including calcium, magnesium, and potassium.

6. Apples
Give in to temptation when it comes to one of the earth’s healthiest foods. They are a great source of fiber. They’re also a source of the phytochemical quercetin—a compound widely recognized for its ability to fight heart disease and cancer. “Apples are one of the best sources of flavonoids—as long as you leave on the peel,” Kristine Napier, RD, writes in Eat to Heal. “Their complement of phytochemicals helps them fight heart disease, stroke, cancer, infections, inflammation and colitis.” Because of the combination of fiber and fructose, apples help maintain blood sugar levels, which is key in fighting that afternoon blood sugar low. In fact, a successful dieting tip is to crunch into an apple for your afternoon snack—you’ll end up eating a lot less during dinner.

7. Avocados
This tropical fruit wasn’t grown in the United States until the 1830s. It is rich in potassium, beta-carotene, and “good” fat—the same monounsaturated fat that’s found in olive oil and has been shown to reduce blood cholesterol levels. Avocados are also a rich source of the essential fatty acid (EFA) omega-9 that helps promote hormone regulation, the transportation of fat through the body, and the breakup of cholesterol. Because avocados are higher in calories than other fruits (2/3 of an avocado has about 150 calories) you might not want to eat the “alligator pear” at every meal, but you can increase the delicious quotient of your favorite sandwich by adding some slices or making it a fiesta by digging into some guacamole

BIO – Melody Garza MS RD CISSN

First & foremost, Melody Garza is a daughter, sister, aunt, girlfriend, best friend, & athlete; without these core roles, there would be an inability for her to triumph as a successful entrepreneur. Melody was born in Mexico and grew up in Texas; however, her life is now on the sunny beaches of Florida. She is a Registered Dietitian with a Bachelors degree in Kinesiology and Sports Science, a Masters in Nutrition and Dietetics, licensed as a massage therapist/colon hydrotherapist, and a Certified Sports Nutritionist with the International Society of Sports Nutrition (www.theissn.org). Melody Garza was a 3-sport athlete at the high school level and continued as a 2-sport athlete in college. Now, she plays beach volleyball competitively; winning several women and coed tournaments. At 23 Melody co-owned an in-home personal training/massage therapy business in Naples, Fl. Although she left the company to pursue a higher education, entrepreneurship is a passion of hers, especially in the wellness industry. Now at 30, Melody offer services ranging from fitness coaching to nutrition counseling; sharing alternative forms of medicine to being environmentally friendly; and business consulting for those who want to work from home. Melody strongly believes in a holistic approach to wellness. Wellness is a lifestyle that adheres to a balance of health that decreases the likelihood of becoming ill physically, mentally, and spiritually. Comprised of seven dimensions and characteristics, wellness is achieved when a person’s like includes all seven elements in combination and in whole. She is committed to making a difference in people’s lives by helping them achieve total wellness. As a coach and mentor, Melody is more like an accountability partner. She’s been through the journey of seeking total wellness, so Melody doesn’t speak to you as a trainer but rather a voice of experience. For more info, go to www.LiveWellWithMel.com

The Ultimate Butter Meltdown

By Ana Castilla CISSN.

Warning! This statement has not been evaluated by the food and drug administration.This product is not intended to diagnose, treat, cure, or prevent any disease. Good. Because that should keep me out of trouble right? Because the Rx today is BUTTER. I personally can’t believe it’s not butter as I stroll through the fat-free-infested dairy isle at my local Publix®. For my peace of mind, and for those in the vicinity, I tend to reach for my beloved grass-feed (yes extremely fatty) Kerrygold butter as fast as my phosphocreatine stores will allow me, before I overhear one more chat about how smart balance buttery spread can lower cholesterol.

See, keeping trans and saturated fats at bay is part of any sound “heart healthy” nutrition plan (1).Yep. I do pay attention in class! However If you’re one to follow this dogma, I will excuse myself in advance because I actually will appear quite unsound, maybe it’s all that butter melting in my mouth you know, must have messed with my head (Hallelujah for that one). The heretic of low fat living might just be a superfood in disguise.

Sure Ana…go ahead and clog up your arteries; just have us on speed dial so that we can take your overweight behind to the ER! Hummm, not at all the case. In fact let’s considers a couple of thoughts on why the fat in butter is indeed your smartest mouthful.

Starting with the biggest evil of them all: trans fats. Trans fatty acids are what happens when man decides shoot up hydrocarbon chains with hydrogen bullets; well for the most part. These buggers are very unreactive little ones and can be found say in your regular Mc-fried-thing (1) . That said, I don’t want you to hyperventilate when you discover trans fats on your grass-fed T-bone, because these are the kind that occur naturally in many dairy and meat products. It’s called CLA.

Conjugated linoleic acid might have at one point caught your eye, all bottled up, promising you that beach body over at GNC®. Well CLA is the trans fat -insert fat-phobic shiver here- found abundantly in meat and butterfat of happy-grass-grazing -cows (2)(3). CLA has shown promising positive shifts in body composition and weight loss in animal studies (4). I know I know. Animals are not humans; but it’s certainly a nudge in the right direction. And in case you also care about silly little things like cancer prevention, CLA appears to play a role in that as well (5)(6)(7).

To make matters worse, butter is also high in the other fat we give the cold shoulder to: Saturated fat! Now as you can see I am not using trans and saturated fat interchangeably as you have grown accustomed to. Ok brace yourself; this might require a smidge more brain cells.

Saturated fatty acids are naturally occurring hydrocarbons, of varying length, that are naturally “saturated” with hydrogens and yes they are extremely inert or stable. Ooh no! That sounds bad just like trans fat! Not quite. Take a jar of coconut oil for example (well butter too but I like the jar analogy, not as messy) and leave it opened in the sun for a couple of days. It is very unlikely that it will become rancid or oxidized, due exactly to its stability. Oxidized fats in our bloodstream are a bad thing (8). For starters we want the fats we consume to be metabolized efficiently and not left to be rancid in the blood, but given our modern lifestyle that becomes tricky sometimes. Saturated fats are also ideal for cooking because, unless you are constantly deep frying your chicken, you will dramatically reduce the risk of consuming oxidized oils.

Additionally, speaking of coconuty things, let’s not forget about this particular kind of saturated fat, MCTs or medium chain triglycerides, their benefits (9) and also their presence in butter.

Alright on to more controversy. Ever heard of the French paradox? Yep, frenchies have one of the highest consumptions of saturated fats and cholesterol (we WILL get to my favorite sterol, don’t you worry) in their diets yet low incidences of heart disease and mortality (10). They are having a jolly good time, why can’t we? Maybe we have hunted down the wrong guy.

It looks like low carbohydrate diets, that are rich in saturated fat, actually improve the risk factors for diabetes and cardiovascular disease (11). The saturated fat, Palmitic acid, 16C, found abundantly in butter, fails to raise the so called “bad cholesterol” LDL(12). But how about raising the “good cholesterol” HDL? Well replacing carbohydrate with any kind of fat will do the trick, but the most benefit will come from substitution with saturated fat. TAKE THAT OLIVE OIL! (13).

I’m going to blow your mind here and give you one more paradox, the American paradox. Saturated fat can not only be harmless but -the outrage- actually beneficial (14). In this study the researchers examined the reduction in the progression of coronary atherosclerosis when saturated fat was introduced into a low fat diet. Wait a minute. Is that butter I smell? Looks like saturated fat also helps you breath better! (15)

And guys. If you were looking to have testosterone levels higher than those of a 13 year old girl, you might want to consider what a high saturated fat diet can offer (16) (17). No need to reach for the TEST cream quite yet.

Oh I almost forgot. Since many of us already know the benefits of reducing carbs in the diet(11) (one caveat here before I get jumped, I am not talking about those superhero-olympic-triathletes and crossfitters among us) I believe it is worth pointing out that saturated fat can also help you lose some pounds in a non-omg-I-am-starving-way (18)(19) and also keep it off ( 20) (21) just in case you were on the edge there.

In the interest of keeping this discussion nice and fatty onto my PUFAs. Polyunsaturated fatty acids are the celebrities of the healthy fat propaganda these days. Fish oil anyone? Butter provides a balanced amount of omega-3 and omega-6s.No need to ramble about the benefits of these fats (22) when we observe a ratio closer to 1:1 in the body. Although if you’re curious take a look at this article(http://sportsnutritioninsider.insidefitnessmag.com/3588/fish-oil-the-real-deal-fat-fighter) on fish oil or this one (http://sportsnutritioninsider.insidefitnessmag.com/3559/pufas-essential-or-toxic) on PUFAS.

Moving on to chunkier topics…..Cholesterol!

Little Johnny: So mom how are babies made?

Momma bear: you see Johny, the stork brings new mommy’s their babies.

Little Johny: wow that makes so much sense! Every time I see a stork fly…I also see babies. Storks deliver babies!

Listen up little Johnny, sometimes it just ain’t that simple. Correlation is NOT causation. Momma bear’s version of why cholesterol will kill you goes a like this: Arteries are like pipes and all that nasty trans and saturated fat, as well as cholesterol, are the gunk that clogs the pipes up. Yep, just what you were thinking right? It certainly looks like a big fat solid piece of gunk of course it clogs up our arteries – even thou its about 30 degrees steamier in there – and of course it’s the causative factor for all global problems from cardiovascular disease and obesity to starving African kids and dying polar bears.

Right? So spare me the details. Should it go down the pie hole? As far as I am concerned, definitely! If you’re not in the business lowering peoples IQ you make sure they have their cholesterol. Your brain is the fattest kid on the block and therefore cholesterol ts essential for brain development (23) where it mostly helps with nerve cell signaling aka THINKING (24)! Want to digest your food properly? Cholesterol is needed to produce those bile salts. Want to be all macho-macho and conserve your virility? Ladies any concerns about fertility? Well cholesterol makes sex hormones too – amazing!

I say skip the Goji berries and melt me some butter! Cholesterol an anti-oxidant?

I knew all along she was nuts!

Actually, this super-sterol comes to our rescue when it’s time to fight of those harmful free radicals that occur in our bodies when we eat rancid fats in margarine and highly processed vegetable oils (25). In the ultimate margarine vs butter battle, men that consumed real butter were half as likely to develop heart disease (26). Real Men eat real BUTTER! And lovely ladies do so too! In fact carbohydrate intake is better associated with a greater progression of plaque formation in the arteries of postmenopausal women (27).

Now if you will excuse me there is a lonely stick of butter in my fridge calling my name and I do hope, by now, it its calling yours too.

It is time to stop being slow, weak and frail. Discover THE BUTTER MELTDOWN! Available now at a retail near you!

About the Author: Ana Castilla CISSN is a Biology major at Nova Southeastern University who is a certified sports nutritionist from the International Society of Sport Nutrition. She gives Paleo Diet nutrition lectures at Crossfit affiliates such as 911 Crossfit and City.

References

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Enig, Mary G, PhD, Trans Fatty Acids in the Food Supply: A Comprehensive Report Covering 60 Years of Research, 2nd Edition, Enig Associates, Inc, Silver Spring, MD, 1995, 4-8
Danielle L. Amarù and Catherine J. Field. Conjugated Linoleic Acid Decreases MCF-7 Human Breast Cancer Cell Growth and Insulin-Like Growth Factor-1 Receptor Levels. Lipids Volume 44, Number 5, 449-458, DOI: 10.1007/s11745-009-3288-4.http://www.springerlink.com/content/jx34483r3888840n/. 2008
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Show Me the Whey: Concentrates vs Isolates vs Hydrolysates

By Monica Mollica. Whey protein is the highest quality dietary protein source. No wonder it is a very popular protein supplement. I often get questions about what the difference is between the different whey protein powders that we can find on the market, and which of them is “best”. We have whey protein concentrates, whey protein isolates, micro-filtered whey protein isolates, ion-exchange whey protein isolates, and hydrolyzed whey proteins. Let’s get it straight once and for all.

BACKGROUND

Whey protein is one of two the major milk protein (the other being casein). Whey is separated from milk, and advances in processing technology (such as ultrafiltration, microfiltration, ion-exchange and reverse osmosis) have resulted in development of several different finished whey products^1-11.

Whey protein concentrates, reduced lactose whey, whey protein isolates and hydrolyzed whey products are now available on the dietary supplement market. Each whey product varies in the amount of protein, carbohydrate (lactose), fat, minerals and specific bioactive proteins like alpha-Lactoglobulin, beta-Lactoglobulin, immunoglobulins, glycomacropeptide, bovine serum albumin, lactoferrin, lactoperoxidase) ^{7, 10, 12}.

BENEFITS

An overview of all the benefits of whey protein compared to other proteins like casein, egg and soy is an article on its own. Here I will briefly outline some of whey’s beneficial effects.

Whey protein is a rich source of highly bioavailable essential amino acids (especially leucine) ^13-15. In fact, whey protein has been singled out as the ultimate source of protein on the basis of its excellent amino acid profile and digestibility ^{13, 16}. In addition, whey protein has several other interesting effects that are especially relevant for athletes and physically active people alike.

Whey protein has been shown to increase glycogen stores in muscles and the liver, when compared to a casein-based diet containing an identical amount of carbohydrate ¹⁷. Whey protein is also a rich source of the sulphur containing amino acid cysteine ^{18, 19}. This is noteworthy because cysteine is the crucial limiting amino acid for glutathione synthesis in the body ^20-23, and dietary cysteine is considered to be a rate limiting substrate for the synthesis of glutathione ²⁴. Glutathione is a potent antioxidant and is also necessary for lymphocyte proliferation and immune function ^{20-22, 25, 26}. Without getting too much into details, there are also indications that increased levels of glutathione (by changing the so called redox state) can alter gene expression in a way that promotes muscle growth ²⁷. It has actually been shown that consumption of whey protein concentrate results in higher levels of glutathione in tissues ^{28, 29}, and that the immuno-enhancing effect of whey protein to a large extent can be ascribed to its ability to increase glutathione levels ²⁴.

A very interesting study compared supplementation of 20 g whey protein concentrate (see below for more info about whey protein concentrates) per day with supplementation of 20 g casein per day, for three months ¹⁹. The results showed that supplementation with the whey protein concentrate significantly increased lymphocyte glutathione levels with over 35%, and also improved peak power and 30 second maximal work capacity ¹⁹. There were no changes observed in the casein group. In addition, the subjects who had supplemented with the whey protein concentrate (but not casein) experienced a decreased percentage body fat while maintaining their body weight ¹⁹! These results are certainly of relevance for athletes and physically active people who want to improve their health and get in shape.

WHEY PROTEIN CONCENTRATES versus WHEY PROTEIN ISOLATES

Whey protein isolate has the highest protein concentration (90-95%) and contains very little (if any) fat, lactose and minerals. Whey protein concentrate has a protein concentration ranging from 25-89%. Most whey protein concentrate products have a protein concentration of 80%. Whey protein concentrates contain some lactose, fat and mineral. Another major difference between whey protein isolates and whey protein concentrates is that whey protein isolates are lactose free and a more expensive.

ION EXCHANGED WHEY PROTEIN ISOLATES

Ion exchange is a processing technology that is used to concentrate the protein content in the powder. Protein powders with the very highest protein contents per gram are ion exchanged isolates. However, this type of processing has serious drawbacks in that it literally wipes out all the valuable and health promoting subfraction peptides like alpha lactalbumin, glycomacropeptides, immunoglobulins, and lactoferrin, which are naturally found in whey. Instead it contains a high amount of beta-lactoglobulin which can cause allergies.

MICRO-FILTERED WHEY PROTEIN ISOLATES

There are several different types of micro filtrations technologies. They are all used with the purpose to enrich (or concentrate) various subfractions from the whey.

The popular micro filtrations technologies are Cross Flow Micro filtration (CFM^®) ultra filtration (UF), reverse osmosis (RO), dynamic membrane filtration (DMF), ion exchange chromatography, (IEC), electro-ultrafiltration (EU), radial flow chromatography (RFC) and nano filtration (NF).

The micro filtration techniques allows for the production of powders of high quality (undenatured) protein with very high protein contents (>90%). Micro filtered when proteins retain important subfractions, and are low in fat and lactose, so they are definitely worth their higher price.

HYDROLYZED PROTEINS

Then there is also hydrolyzed whey protein (also called hydrolyzed whey peptides). When a protein is hydrolyzed is means that it, by technological processes, has been split to smaller chains of amino acids, called peptides ^{16, 30-33}. The hydrolytic process mimics our own digestive actions; thus it can be said that hydrolyzed protein is a predigested protein. Hydrolyzed proteins contain mostly di-peptides and tri-peptides, and are absorbed more rapidly than free-form amino acids and much more rapidly than intact (non-hydrolyzed) proteins ^34-46.

Consumption of whey protein hydrolysate in post-exercise (and before strength training workouts) drinks is preferred because it results in a faster increase in blood amino acid concentrations and a higher insulin response during a 2-3 h period than does intact protein ^47-49. The simultaneous increase in blood amino acids and insulin levels in turn significantly promotes muscle protein synthesis and inhibits muscle protein breakdown ^50-58.

It is especially interesting that consumption of protein hydrolysate solutions (that also contain 15 g glucose) result in peak blood insulin concentrations that are two and four times higher than after the ingestion of milk and glucose solutions (15 g glucose in water), respectively ⁴⁹. This despite the fact the milk dose in that study contained nearly three times more carbohydrate ⁴⁹.

Thus, when one consumes protein hydrolysates in post-exercise drinks (and pre resistance exercise) one can create a powerful response in blood amino acids and insulin levels without having to ingest large amounts of carbohydrates and unnecessary calories. Another practical advantage is that one can ingest a protein hydrolysate-containing supplement immediately after exercise without becoming bloated and not excessively suppressing appetite, so one can eat another meal sooner, possibly optimizing the post-exercise “anabolic window”. Have you been frustrated over protein powders that clog your shaker? Then you have an additional reason to get a whey protein powder with hydrolysates because the hydrolysates increase the solubility of the product ³².

Clearly, hydrolyzed whey protein is the most popular protein hydrolysate among athletes. However, there are also casein hydrolysates and hydrolysates from other proteins available in dietary supplements.

BOTTOM LINE

So to wrap it all up: if you’re lactose intolerant, chose whey protein isolate. If you can tolerate small amounts of lactose, don’t bother too much with whey protein isolates; they are not worth the premium price. Instead choose a whey protein powder that is based on whey protein concentrate (containing at least 80-85% protein). Whey protein concentrates are not only cheaper than whey protein isolates but also contain more bioactive and health promoting substances.

Try to find a whey protein concentrate powder that has some hydrolysates mixed in it. It is true that hydrolysates are more expensive than concentrates, but they (in contrast to isolates) are worth their price. Hydrolysates will not only simultaneously increase amino acid availability and insulin to your muscles (and thereby maximally stimulate muscle protein synthesis and inhibit muscle protein breakdown), but will also make the powder easier to mix without causing lumps in your shaker. Practical and effective! Also, pick a product that is low in carbs and sugar.

Now you know what to look for in a whey protein product.

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About Monica Mollica > www.trainergize.com

Monica Mollica has a Bachelor’s and Master’s degree in Nutrition from the University of Stockholm, Sweden, and is an ISSA Certified Personal Trainer. She works a dietary consultant, health journalist and writer for www.BrinkZone.com, and is also a web designer and videographer; Monica has admired and been fascinated by muscular and sculptured strong athletic bodies since childhood, and discovered bodybuilding as an early teenager. Realizing the importance of nutrition for maximal results in the gym, she went for a major in Nutrition at the University. During her years at the University she was a regular contributor to the Swedish bodybuilding magazine BODY, and she has published the book (in Swedish) “Functional Foods for Health and Energy Balance”, and authored several book chapters in Swedish publications. It was her insatiable thirst for knowledge and scientific research in the area of bodybuilding and health that brought her to the US. She has completed one semester at the PhD-program “Exercise, Nutrition and Preventive Health” at Baylor University Texas, at the department of Health Human Performance and Recreation, and worked as an ISSA certified personal trainer. Today, Monica is sharing her solid experience by doing dietary consultations and writing about topics related to bodybuilding, fitness, health and anti-aging.

Interview – Paul Cribb PhD FISSN

SNI: What is the single MOST important dietary/supplement strategy that you would recommend to clients interested in improving body composition?

Dr. Cribb: A lot of my research focused on nutrition timing and in particular, supplement combinations close to resistance training workouts. For people looking to optimize body composition changes, the combination of whey protein with carbs and creatine just immediately before and after resistance exercise, is a strategy that seems to amplify the molecular mechanisms responsible for anabolism and recovery. Even better, in the work we completed, the lifters experienced much greater improvements in strength and body composition – more muscle, less body fat! For athletes using supplements such as proteins and creatine, taking at least one dose in the immediate pre-post workout phase is a good way to ensure more of it gets delivered to muscle. For instance, in one nutrient timing study we completed, the group taking creatine close to workouts finished the study with significantly higher muscle creatine and glycogen along side significantly greater muscle hypertrophy.

SNI: Is there a finite amount of protein that you can/should consume in one meal?

Dr. Cribb: That’s quite a difficult question to answer accurately as protein digestion kinetics of various foods can be very different. For instance, we know that whey proteins; even when consumed in a mixed macro-nutrient meal are absorbed rapidly and flood the blood stream with essential amino acids. Whereas whole foods and other supplements can take longer, sometimes several hours for their amino acids to appear in the blood stream. I think the exciting thing is, when you have knowledge of the digestion kinetics of various protein sources you have the ability to structure meal patterns that create and maintain high levels of essential amino acids in the blood. We know that this environment is a prerequisite for stimulating the mechanisms that underline muscle recovery and adaptation from exercise. Particularly as recent research has confirmed that muscle is in fact “sensitized” to protein for at least 24 hours after a workout, that means every protein-containing meal is an opportunity to enhance adaptations from training. This is what we look at in Metabolic Precision – using the science to structure meal and training patterns to optimize training adaptations.

SNI: What’s the most important ‘meal’ of the day?

Dr. Cribb: Probably the most interesting information that’s emerged recently is there are several key time points over the course of 24 hours that can influence adaptations. For instance, nutrient timing just before exercise enhances the anabolic response and so does post-workout supplementation. Outside this, we’re starting to gain insights on refractory periods – the re-activation of peak muscle protein synthesis rates that can occur with repeat meal consumption. This information wasn’t particularly clear until only recently. Another important finding this year is the confirmation that supplementation with a slower acting protein source (casein) prior to sleep will improve post-exercise overnight protein balance. That is, despite adequate post-exercise feeding, the consumption of a protein supplementation prior to sleep increased whole-body protein synthesis rates and protein balance over night. In light of these recent developments, the window of opportunity to optimize the training response may in fact be “open” for at least 24 hours, particularly after a workout. ‘

SNI: What’s the best part of living in Australia? The worst part?

Dr. Cribb: The best? Definitely the lifestyle. Aussies are a laid-back bunch – we don’t seem to stress about too much, unless we lose in the cricket or Rugby – then things get serious!! I’ve travelled a lot and I definitely think our climate, the beaches and easily accessible great surf is the best in the world. Where I live, I have at least 4 world-class reef breaks literally at my doorstep. The worst part about living in Australia? – we also have the worlds biggest sharks!

SNI: Who do you think are the top 3 most influential scientists/industry experts in sports nutrition today?

Dr. Cribb: I think we can all be thankful for living at a time when there are so many wonderful advancements and contributors in the field of exercise science. It’s really tough to be selective. Firstly, I think all fitness professionals owe big Bill Kraemer immense gratitude for his perpetual contributions in such diverse and contemporary areas of strength training research. The guy’s energy and enthusiasm is inspirational. I definitely think Rick Kreider should be acknowledged not only for the volume of information he’s coordinated over the years, but also his pioneering abilities to bring industry and academia together to accelerate our knowledge base in sports nutrition research. The work that Stu Phillips and his team have been producing in recent years is fantastic – they’ve been proving data that helps answer the important questions we face daily as fitness professionals. Research by Stu and his team will shape the prescription of resistance training in the future. Big Darryn Willoughby has been pivotal in bringing the molecular responses from training and nutrition to the forefront of sports nutrition research. The quality of his research designs is something I’ve always marveled at. Years ago, as a young sports scientist, Darryn was the one for me that made molecular biochemistry very cool and exciting, it really shaped the course I took with my research. The seminal work Darryn and his team have completed over the years on resistance training, creatine monohydrate, myostatin, creatine ethyl-ester etc. have added much needed depth to our knowledge base that contributes tremendously to the credibility of our industry.

SNI: If a genie could grant you one wish to attain superhero powers, what powers would that be?

Dr. Cribb: The ability to control natures forces such as the weather; including of course surf conditions! When you’re out in a crowded line-up I think it would be cool to alter conditions to suit and have the capacity to summon the perfect wave delivered directly to you! I’m sure Anthony Almada would agree!

Bio – Paul Cribb, PhD. CSCS. FTAS

In my doctorial studies, I examined extensively the physiological and biochemical aspects that underline adaptations (results) – more importantly, how to influence results via intervention with nutrition and various types of exercise. I not only designed my own PhD program, my research has been published in top peer-reviewed journals and magazines such as New Scientist and received awards/fellowships from organizations such as The Australian Academy of Technological Sciences and Engineering (AATSE), The Australian Association for Exercise and Sports Science (AAESS) as well as the Australian Government through the Department of Innovation, Industry, Science and Research. I’ve been privileged to be an invited presenter or key speaker by organizations such as The American College Of Sports Medicine (ACSM), The United States Dairy Export Council (USDEC) and The International Society of Sports Nutrition (ISSN). In 2006, I was honoured to be recognized as one of Australia’s leading scientists. Dr Cribb also serves on the Advisory Board for the ISSN. For more information, please check Dr. Cribb’s site: http://www.metabolicprecision.com/about-us

Is Damage Needed to Promote Hypertrophy of Skeletal Muscle Fibers?

By Brad Schoenfeld MSc CSCS.

You know what it feels like. The day before you’ve just trained heavy and hard doing squats, lunges, leg curls/extensions, sissy squats and god knows what and the next day your butt and thigh muscles hurt more than if you had stuck a fork in your eye. DOMS (delayed onset muscle soreness) is that pain you feel 24-48 hours after a hard workout. Why does it hurt? Well let’s face it, you’ve damaged your muscle fibers. To find out more about the how and why keep on reading. And if it gets too technical, just drink more coffee or your favorite energy drink.

Exercise-induced muscle damage (EIMD) occurs primarily from the performance of unaccustomed exercise, and its severity is affected by the type, intensity, and/or duration of training. Although concentric and isometric actions contribute to EIMD, the greatest damage to muscle tissue is seen with eccentric exercise, where muscles are forcibly lengthened. Although EIMD can have detrimental short-term effects on markers of performance and pain, it has been hypothesized that the associated skeletal muscle inflammation and increased protein turnover are necessary for long-term hypertrophic adaptations. A theoretical basis for this belief has been proposed, whereby the structural changes associated with EIMD influence gene expression, resulting in a strengthening of the tissue and thus protection of the muscle against further injury. Other researchers, however, have questioned this hypothesis, noting that hypertrophy can occur in the relative absence of muscle damage.

An extensive review of the scientific literature showed that there is a sound theoretical rationale supporting a potential role for EIMD in the hypertrophic response. While it appears that muscle growth can occur in the relative absence of muscle damage, potential mechanisms exist whereby EIMD may enhance muscle development including the release of inflammatory agents, activation of satellite cells, and upregulation of the IGF-1 system, or at least set in motion the signaling pathways that lead to hypertrophy. Although research suggests that eccentric exercise has greater hypertophic effects compared to other types of actions, however, a causal relationship directly linking these gains to EIMD has yet to be established. Moreover, if such a relationship does in fact exist, it is not clear what extent of damage is optimal for inducing maximum muscle growth.

Evidence seems to show that threshold exists beyond which damage does not further augment muscle remodeling and may in fact interfere with the process. Given that a high degree of EIMD causes a reduction in the force-producing ability of the affected muscle, excessive damage can impair an individual’s ability to train, which necessarily would have a detrimental effect on muscle growth. Moreover, while training in the early recovery phase of EIMD does not seem to exacerbate muscle damage, it may interfere with the recovery process. Thus, current research indicates that a protocol that elicits a moderate amount of damage would be most appropriate for maximizing the hypertrophic response.

A big gap in the literature is that the vast majority of studies have been carried out on untrained subjects. Considering that a ceiling effect slows the rate of muscle growth as one gains training experience, it is possible that muscle damage may become an increasingly important factor in promoting hypertrophy in highly trained individuals. This area needs further study.

Bottom line: If you’re still confused, well keep this mind. There are multiple ways to induce muscle fiber hypertrophy. If you are untrained or a relative novice, it doesn’t take much to promote an increase in muscle mass. If you are very well trained, then you need to be a bit more creative in how you approach training. Perhaps more eccentric loading, use of different angles with various movements, and adopting a periodized scheme of training. And if that fails, then just train HARD. I mean HARD. No pain, well, perhaps, no muscle gain.

Reference

Schoenfeld B. Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? J Strength Cond Res. 2012 Feb 15. http://www.ncbi.nlm.nih.gov/pubmed/22344059

BIO

Brad Schoenfeld, M.Sc., C.S.C.S., is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training (muscle development and fat loss). He is a lifetime drug-free bodybuilder, and has won numerous natural bodybuilding titles including the ANPPC Tri-State Naturals and USA Mixed Pairs crowns. Brad earned his masters degree in kinesiology/exercise science from the University of Texas. He is currently pursuing his Ph.D. in exercise science at Rocky Mountain University where his research focuses on elucidating the mechanisms of muscle hypertrophy and their application to resistance training. For information on Brad, go to: http://www.lookgreatnaked.com/meet_trainer/meet_trainer.html

Fish or Flax? Which Fat Should You Consume?

By Monica Mollica. While most people are aware of the health benefits of omegs-3 fat, there is still a lot of confusion regarding the different omega-3 fatty acids. It is important to clear this out because not all omega-3 fatty acids are of equal effectiveness.

The major sources of omegs-3 fats are fish oil and the cheaper flax oil. While they are both omega-3 oils, they provide different omega-3 fatty acids. Flax oil is a source of the parent omega-3 fatty acid alpha-linolenic acid (ALA), while fish oil is a source of the longer chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The important distinction lies in the fact that it is EPA and DHA which are the “active” omega-3 fatty acids that give rise to the health benefits ascribed to omega-3 fats, especially fat loss, cardiovascular health and brain functioning ^1-18.

While our bodies can convert ALA to EPA and DHA in the body, this conversion is extremely inefficient ^19-25. It has been shown that the conversionof ALA to EPA is only between 0.3% and 8%, while the conversion of ALA to DHA is often undetectable in men ^21-24. Conversionof ALA to long-chain n–3 fatty acids appears is more efficient in women: up to 21% of consumed ALA is converted to EPA and up to9% is converted to DHA ^{19, 25}. Even so, it is not enough to get an effective dose of EPA and DHA (2-3 g), which can only be obtained by consuming fish or supplementing with fish oil or algae oil. Algae oil is a vegetable source of DHA, while fish oil contains both EPA and DHA.

Apart from the low conversion efficiency of ALA to EPA and DHA, another concern with ALA is that it might cause prostate cancer ^{26, 27}. This is another reason to supplement with fish oil instead of flax oil.

Therefore, to ensure adequate amounts of the active omega-3 fatty acids EPA and DHA, which is around 2-3 g, intake of these fatty acids via fatty fish and/or fish oil and algae oil is recommended, since we cannot rely on our body’s conversion of ALA.

References (As they say on ‘CSI,’ “Just Follow the Data”).

1. Couet C, Delarue J, Ritz P, Antoine JM, Lamisse F. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes Relat Metab Disord. Aug 1997;21(8):637-643.

2. Delarue J, Couet C, Cohen R, Brechot JF, Antoine JM, Lamisse F. Effects of fish oil on metabolic responses to oral fructose and glucose loads in healthy humans. Am J Physiol. Feb 1996;270(2 Pt 1):E353-362.

3. Huffman DM, Michaelson JL, Thomas TR. Chronic supplementation with fish oil increases fat oxidation during exercise in young men. JEPonline. 2004;7(1):48-56.

4. Breslow JL. n-3 fatty acids and cardiovascular disease. Am J Clin Nutr. Jun 2006;83(6 Suppl):1477S-1482S.

5. Connor WE. Importance of n-3 fatty acids in health and disease. Am J Clin Nutr. Jan 2000;71(1 Suppl):171S-175S.

6. FDA. Qualified Health Claim for Omega-3 Fatty Acids, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) September 8, 2004 2004.

7. O’Keefe JH, Jr., Harris WS. From Inuit to implementation: omega-3 fatty acids come of age. Mayo Clin Proc. Jun 2000;75(6):607-614.

8. O’Keefe JH, Harris WS. Omega-3 fatty acids: time for clinical implementation? Am J Cardiol. May 15 2000;85(10):1239-1241.

9. Bourre JM. Roles of unsaturated fatty acids (especially omega-3 fatty acids) in the brain at various ages and during ageing. J Nutr Health Aging. 2004;8(3):163-174.

10. Dangour AD, Clemens F, Elbourne D, et al. A randomised controlled trial investigating the effect of n-3 long-chain polyunsaturated fatty acid supplementation on cognitive and retinal function in cognitively healthy older people: the Older People And n-3 Long-chain polyunsaturated fatty acids (OPAL) study protocol [ISRCTN72331636]. Nutr J. 2006;5:20.

11. Horrobin DF. A new category of psychotropic drugs: neuroactive lipids as exemplified by ethyl eicosapentaenoate (E-E). Prog Drug Res. 2002;59:171-199.

12. Johnson EJ, Schaefer EJ. Potential role of dietary n-3 fatty acids in the prevention of dementia and macular degeneration. Am J Clin Nutr. Jun 2006;83(6 Suppl):1494S-1498S.

13. Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. Sep 2007;12(3):207-227.

14. Locke CA, Stoll AL. Omega-3 fatty acids in major depression. World Rev Nutr Diet. 2001;89:173-185.

15. Logan AC. Neurobehavioral aspects of omega-3 fatty acids: possible mechanisms and therapeutic value in major depression. Altern Med Rev. Nov 2003;8(4):410-425.

16. Logan AC. Omega-3 fatty acids and major depression: a primer for the mental health professional. Lipids Health Dis. Nov 9 2004;3:25.

17. Puri BK, Counsell SJ, Richardson AJ, Horrobin DF. Eicosapentaenoic acid in treatment-resistant depression. Arch Gen Psychiatry. Jan 2002;59(1):91-92.

18. Ross BM, Seguin J, Sieswerda LE. Omega-3 fatty acids as treatments for mental illness: which disorder and which fatty acid? Lipids Health Dis. 2007;6:21.

19. Burdge G. Alpha-linolenic acid metabolism in men and women: nutritional and biological implications. Curr Opin Clin Nutr Metab Care. Mar 2004;7(2):137-144.

20. Pawlosky RJ, Hibbeln JR, Novotny JA, Salem N, Jr. Physiological compartmental analysis of alpha-linolenic acid metabolism in adult humans. J Lipid Res. Aug 2001;42(8):1257-1265.

21. Burdge GC, Finnegan YE, Minihane AM, Williams CM, Wootton SA. Effect of altered dietary n-3 fatty acid intake upon plasma lipid fatty acid composition, conversion of [13C]alpha-linolenic acid to longer-chain fatty acids and partitioning towards beta-oxidation in older men. Br J Nutr. Aug 2003;90(2):311-321.

22. Burdge GC, Jones AE, Wootton SA. Eicosapentaenoic and docosapentaenoic acids are the principal products of alpha-linolenic acid metabolism in young men*. Br J Nutr. Oct 2002;88(4):355-363.

23. Emken EA, Adlof RO, Gulley RM. Dietary linoleic acid influences desaturation and acylation of deuterium-labeled linoleic and linolenic acids in young adult males. Biochim Biophys Acta. Aug 4 1994;1213(3):277-288.

24. Hussein N, Ah-Sing E, Wilkinson P, Leach C, Griffin BA, Millward DJ. Long-chain conversion of [13C]linoleic acid and alpha-linolenic acid in response to marked changes in their dietary intake in men. J Lipid Res. Feb 2005;46(2):269-280.

25. Burdge GC, Wootton SA. Conversion of alpha-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women. Br J Nutr. Oct 2002;88(4):411-420.

26. Attar-Bashi NM, Frauman AG, Sinclair AJ. Alpha-linolenic acid and the risk of prostate cancer. What is the evidence? J Urol. Apr 2004;171(4):1402-1407.

27. Brouwer IA, Katan MB, Zock PL. Dietary alpha-linolenic acid is associated with reduced risk of fatal coronary heart disease, but increased prostate cancer risk: a meta-analysis. J Nutr. Apr 2004;134(4):919-922.

About Monica Mollica > www.trainergize.com

Interview – Fitness Entrepreneur BJ Gaddour CSCS

SNI: Explain exactly what makes your Mission: Metabolism Bootcamp better or different then the 100s of other bootcamps out there?

BJ: We’ve found the ability to consistently deliver the 3 key components of a killer bootcamp workout:

1.) High-energy instructors that deliver a total fitness experience

2.) World class coaching, programming, and motivation

3.) Great music

SNI: What is the most absurd (but funny) comment a female client has ever told you? Sh@# girls say:)

BJ: When I was trying to get rid of a longtime in-home personal training client back in the day (for the third time, believe it or not), she said to me: “Is it really that bad working with me. Is it really the bad?” I paused for a second and responded: “Frankly, yes.” She then proceeded to tell me how hard her life is managing 3 different mortgages for her 3 different mansions and how busy she is being a stay-at-home mom with both kids in school (sarcasm intended here). And while she’s telling me about her trouble being rich, I’m living in my Dad’s basement with my girlfriend scraping by training one client at a time. It was priceless.

SNI: People are lazy; that’s why we have the SAME New Year’s Resolutions each year. What is the best single piece of advice that you could give to the person who is constantly wanting to lose body fat?

BJ: First, finding a way of healthy eating in a caloric restriction that works with, not against your lifestyle. Then, doing the same for calorie-burning exercise. For both diet and exercise, it simply doesn’t matter what you do unless you actually do it for both the short-term and long-haul. From there, fine tune both your diet and exercise strategies so that you can go from effective to optimal.

SNI: Who is easier to train, men or women? Why?

BJ: Women, by far! They tend to have less ego and are much more coachable than the typical guy who pretty much thinks he knows it all when it comes to exercise (or anything for that matter, ha). Yep, I’m a guy, so guilty as charged.

SNI: Describe a week of the “perfect workout(s)” for someone who has the long-term goal of losing body fat.

BJ: Here it is:

1.) Perform 3 20-30-minute metabolic bootcamp-style workouts per week that work your whole body using supersets, circuits, complexes, etc.

2.) Perform 2 20-30-minute cardio interval workouts per week using one or a handful of low-impact total body cardio moves like swings, burpees, low box cardio drills, etc.

3.) Walk the dogs (or yourself) for 30-60 minutes per day

4.) Perform daily corrective stretching and self-massage

5.) If you have weaknesses, spend 3-5 minutes to start or end your workout paying extra attention to bring them up in what I like to call “sizzlers.” In general, pay extra attention to your upper back and glutes as much as possible.

SNI: Bonus Question: If you could be a superhero, who would it be and why?

BJ: I think Ironman is pretty legit because he can kick-a$$ in every aspect of life: fitness, combat, business, social, academic, etc. He’s pretty much the renaissance man of superheros and I dig that 😉

BIO

BJ Gaddour, CSCS, is a fitness bootcamp and metabolic training expert. He is the CEO of StreamFIT.com providing unlimited streaming follow-along workouts from the top trainers in the game. He is also a regular contributor to Men’s Health.

Exercises Most People Perform Incorrectly

By Molly Galbraith.

Below are four common exercises many people—even knowledgeable lifting enthusiasts—often perform incorrectly. How do I know? I used to be one of those people performing them incorrectly. I always assumed I was performing them correctly because I’ve had great coaches, I was getting good results in the gym, and I had gone over six years without injury despite training for and competing multiple times in both figure and powerlifting. In addition, having been an avid reader of articles and books by Dave Tate, Christian Thibaudeau, Eric Cressey, Mike Robertson, Jim Wendler, Mike Boyle, and Alwyn Cosgrove for years, I fancied myself quite the savvy lifter. However, after getting a little schooling from Mike Robertson last January, I learned that my suboptimal form was keeping me from reaching the next level. It was also ensuring my spot on the injured list in the future.

I was compensating for weak areas, so no matter how much I lifted, those weak areas remained weak while my stronger areas took on a disproportionate amount of the load. Since working with Robertson, I’ve learned that being mindful of correct form may force you to drop some weight from the bar at first, but over time, you’ll increase strength and performance and prevent injury. And who doesn’t want that? Without further ado, here are the exercises!

Push-up

The basic push-up—it’s one of the first exercises we learn. You were probably forced to do them in gym class or maybe you did them on your own when you decided you wanted to become the next Hershel Walker. Either way, most of us have been performing push-ups for some time now. They are simple to learn and don’t require any equipment. You can typically progress quickly when doing them on a regular basis. What if I said you’ve probably been doing them incorrectly this entire time? Blasphemy, right? “I keep my elbows tucked at 45 degrees and go all the way to the floor! My form is great!” you might say.

Well, that’s what I thought until I learned how I should really be doing them. I went from doing push-ups with a 45-lb plate on my back for sets of 16 to not even being able to execute five correct push-ups on the floor with just my body weight. Talk about humiliation!

Let’s examine how to improve your push-up form:

Chest out. Beware, this is harder than it seems. Most of us battle with weak scapular stabilizers and tight pecs because we’re constantly sitting—at work, in the car, or playing video games and watching television. In order to keep your chest out properly, you must seat your scapulae, driving them down and together. This puts your scapulae in the correct position to do their job during the push-up, which leads us to our next point.

Scapular retraction and protraction during the push-up. When you go into the bottom portion of the push-up, your scapulae should retract or “come together.” When you push yourself up, your scapulae should protract or “come apart.”

Low back neutral. This is one of the biggest issues I see whenever someone is doing a push-up. Everyone thinks she’s staying nice and tight in her core, but the truth is she probably isn’t. Get a video of yourself doing push-ups from the side and you will get a much more objective perspective of what your push-up really looks like! In order to stay neutral, draw your abs in tight toward your spine throughout the entire movement. This will take any unnecessary stress off the lumbar spine and actually turns the push-up into one of the best core strengthening exercises out there.

Glutes tight. You should be squeezing your glutes like you’re holding a $100 bill in there! Keeping your glutes tight will help stabilize your core and pelvis while performing the push-up. I know it isn’t an easy task to concentrate on keeping every area of your body tight at once, but you will gain more strength with every tight push-up you perform than you would with ten mindless ones.

Elbows at 45 degrees and go through the full range of motion. OK, this one might be preaching to the choir, but just to cover my bases, flaring your elbows out to 90 degrees is hard on the shoulders and should be avoided. If you aren’t getting full range of motion, you’re just fooling yourself. No one else in the gym is impressed with 100 elbow twitches or the physique that comes with it.

If you try to implement all these tips at once, don’t be surprised if you have to do incline push-ups for a while to maintain correct form.

Watch this Vid for Good Push Up Form – http://www.youtube.com/watch?v=uYWUAZ1_KQ8

Lunge

Ahhh, the lunge. Revered and feared by many. There are very few exercises that have the ability to leave you as sore as a lunge. There are many variations of the lunge, but they have one thing in common—most people perform them incorrectly!

Here’s a checklist of things to think about before you perform a lunge:

Railroad track steps. Begin with your feet no more than shoulder width apart. With each step, imagine a straight line going forward (or backward for reverse lunges) from your foot as if you were walking on railroad tracks. Your foot and knee should stay in line with your imaginary tracks. If you have hip stability issues, you will find that your legs will want to drift inward or outward from the “tracks” to compensate for the weakness and instability. Even if it means dropping the weight, keep your form. This will force the stabilizers of the hip to strengthen, allowing for bigger squat numbers.

Square your hips. If you had headlights coming out of your hip bones, they should be facing straight ahead. This will get your pelvis in the proper position for a lunge and also ensure that you’re getting proper hip extension and a good hip flexor stretch.

Get tall. That means chest up, abs drawn in, and spine neutral. Pull up with your body. This will ensure good posture during the lunge and engage your abdominals more effectively. Some people tend to arch back or lean forward to get tall instead of up. To prevent this, make sure there is a straight line from the hips to the shoulders.

Squeeze the glute of the back leg. This ensures you’re getting extension from your hip, not your lower back. It keeps your pelvis stable and in the correct position throughout the lunge.

Drop straight down. Most people have a tendency to lunge forward because they’re quad dominant. Your shin should be vertical and perpendicular to the floor. This will force you to engage your glutes and hamstrings more, but it will give you a better hip flexor stretch and take some of the shearing force off your front knee.

Prevent knee cave. Keep the front knee toward your pinky toe. Forcing the knee out will engage the medial glute during the movement, providing stability and strength during the lunge.

If you didn’t hate lunges before, you will now that you’re attempting these correctly. However, going through this checklist in your mind before you perform lunges will make the movement more effective for building strength and putting some meat on the flattest of asses.

Watch this Vid for Good Lunge Form – http://www.youtube.com/watch?v=vYmovib5Er4

Chin-up

The elusive chin-up. It’s a fantastic exercise that should be a staple of most weight training programs. It’s also one of the few exercises that can make 140-lb weaklings feel manly and 300-lb beasts feel weak. It’s also one that—you guessed it—most people perform incorrectly.

Here are some tips to get the most out of your chin-up:

Eliminate any swinging of the body (assuming you aren’t performing a kipping chin-up). There is definitely an argument for using momentum (getting more reps than normal, blah blah blah). However, in this instance, you want to eliminate swing and momentum to perform a well executed chin-up. This ensures that you’re maximally engaging and taxing the proper muscles, not relying on momentum to get your reps. If you can’t do a chin-up without swinging, grab some bands from EliteFTS and use them to do assisted chins.

Bring your sternum to the bar. Aiming for your sternum rather than your chin encourages you to pull more with your back and less with your biceps. This will also get your scapulae in that nice, seated position, reinforcing scapular stability.

Stay as tight and stable as possible during the chin-up. This turns the chin-up into an incredible full body exercise that is fantastic for increasing core stabilization.

So if you desire a strong back or you just want to accessorize a nice ass when people are watching you walk away, I suggest you remain mindful of these points as you knock out those chins.

Watch this Vid for Good Chin Up Form – http://www.youtube.com/watch?v=ntRwFiPPl7g

Step-ups

Step-ups have always been one of my favorite exercises. I always felt like a bad ass doing sets of eight with 155 lbs on my back on a decently high box. I always made sure my entire foot was on the box and that I drove through my heel, “pulled” myself up, and didn’t jump off my back foot. I thought I had the step-up down pat. Dang it! Foiled again!

Here are a couple subtle tips that will get your legs as strong and stable as oak trees:

Drive your knee out over your pinky toe. When performing the step-up, many people have an issue with their knees caving in on the way up or down. This often happens in people with weak glutes. A good way to prevent this is to ensure your glutes are properly activated before performing the step-up. Performing a set of X-band walks, clams, or “bad girls” (i.e. seated abductions with a mini-band) are great for waking up the glutes and helping to prevent this knee cave.

Seat your glutes. The goal is to keep your hip in line with the rest of your body. Don’t let your hip jut out to the side on the way up or down. The best way to describe this is to “suck your hip in toward the middle of your body.” This will ensure maximal glute activation and knee stabilization during the movement.

If you’re having problems performing the step-up correctly, start with a much lower box and get very strong doing step-ups on it with good form. Then raise the box slightly, lower the weight a bit, and get very strong at that height. Rinse and repeat until you’re doing step-ups on a box where your thigh is parallel to the ground at the start of the movement. Then get crazy strong at that height and go karate chop your sister in the neck. (OK, not really…but I had to make sure you were still awake.)

Watch this Vid for Good Step Up Form – http://www.youtube.com/watch?v=loJd6Wnty3A

There you have it! There are four basic exercises that should be staples of your program and tips on how to perform them optimally. Hopefully, you learned a little something from this article! And while I totally understand that there are times when it’s OK (or even preferred) not to have perfect form, any time you can improve the safety and effectiveness of a movement is a good idea in my book! Have fun and let me know how it goes!

About the Author

Published: December 21, 2010 Originally Posted in: Strong(her), Training

Molly Galbraith is a former figure competitor who turned to raw powerlifting in 2009 after some health complications forced her to give up figure. Her best lifts in competition include a 237-lb squat, a 341-lb deadlift, and a (beasty) 148-lb bench. She is also co-owner of Red Point Fitness where she runs group training classes in Lexington, Kentucky (www.redpointfitness.com). You can find out more about her group training classes at www.maximushealthandwellness.com.

Interview – Fitness Expert Laura Mak

SNI: What is the most annoying exercise myth that you deal with in working with clients?

Mak: When women say “I don’t want to get big, so I don’t want to lift heavy.” – Now liftying and lifting heavy are typically very different for women. It is a fact that we women need weight training, to help increase metabolism, bone density, and over all health.There isn’t too much benefit in lifting the 1, 2,and 3lbs (unless you are coming off an injury) but other than that at least challenge yourself with 5lbs or more!! Heavy lifting is really more when one is lift for either a one max rep (the heaviest weight they can do for one repetition) or only a few repetitions. This is not typically your weight loss, body shaping weight training protocol. For general conditioning and weight reduction, you still have to have enough weight to make it challenging, but it still isn’t considered “heavy”.

SNI: What is the ‘perfect meal’ for you? Describe what you would eat and why.

Mak: Oh lets see, I love a wide variety of foods, but mostly my favorite meals have a majority of protein (chicken fish turkey, lean steak occasionally) and LOTS of veggies – mostly green – spinach, asparagus, green beans, bell peppers, etc. . . .and using them in different combinations, instead of eating the same thing all the time, just because it is healthy. The body needs to have a mixture of foods so it doesn’t plateau, just like it needs a mixture of exercises.

SNI: Give your top 5 supplements for health and why.

Mak: Well, lets see, right now, since I just had a baby, I am still taking my prenatals, which I love because not only are they a complete vitamin, they also have digestive support and a vitality blend that includes chlorella, spirulina and alpha juice.I take an DHA/EPA omega blend, which is good for me and baby too. And lastly, a probiotic – just for general digestion and absorption. Those are my key supps right now. Before baby I would also take a mixture of the following, glutamine, BCAAs, and AHCC (a mushroom blend to keep me healthy).

SNI: For women who want to develop their booty like there’s no tomorrow, describe the best exercises for that.

Mak: Well I always say the single best leg exercise is the LUNGE!! There are so many variations of it that can target the glutes in so many effective ways. Just by changing the angle of where the leg lunges, can change the emphasis it has on the glutes. I think this is the single most effective exercise!

SNI: For those who want a 6-pack, what’s the secret? Diet? Describe the best way to eat for attaining those abs.

Mak: YES, first diet definitely comes into play, because your 6-pack doesn’t come to the surface unless there isn’t a layer of body fat or water that is hiding and disguising it. That 6 pack will defintely be present by maintaining a high protein, low complex carb diet and drinking lots of water, about a gallon a day. The more water you drink the more water you flush out of the body. Have 1-2 servings of carbs for meals 1 and 3, then the rest 2,4 ,and 5 meals should just be protein and veggie. It is important to use a variety of exercises that target all 4 parts of the abs including the rectus abdominis, internal and external obliques, and the transversus abdominus. It doesn’t take thousands of repetitions, but it does take a concentrated effort to really target the muscles. In addition, I never work just the side movement for my abs, that has a tendancy to “widen” the look of the waist, and who wants a wide waist. When I work the sides it always has an oblique twist to keep that tiny waist in tact

SNI: Describe the ‘perfect workout’ if your goal is fat loss.

Mak: The Perfect workout consists of an INTENSE 30 minutes of full body, multi-joint exercises that keeps the heart rate elevated so I am burning calories, gaining strength, and developing muscles and endurance at the same time! Typically I use dumbbells, and a variety of machines to mix the workout together. I will add in some plyometric training 1-2 exercises for lower body and usually at least one for upper body. My abs I use as an “active rest” in between sets where I practice 3-4 exercises back to back without rest, or my abs are my “rest”. Short and definitely sweet, (after its all done that is!! :))

BIO – Over the past 19 years certified fitness expert Laura Mak, has used her Master’s Degree in Exercise Science from Michigan State University to help others live a fit lifestyle. She has made it part of her career in fitness to be a healthy living leader, a forward thinker, and a positive woman’s role model in every way when she undertakes a new project. Since her early days in training as an elite gymnast and then on to the top ranks as an IFBB Fitness Pro, Laura Mak has taken her passion for Lifestyle Fitness, Online Women’s Fitness Training, and Pre and Post Natal Specialist to a level only reached by the top echelon in the fitness industry.

Laura has been interviewed, featured, and contributed articles as a Fitness Expert in numerous health and fitness magazine publications such as Oxygen, Muscle and Fitness HERS, SELF, Prevention, FITNESS, Muscle and Fitness, Ironman, Natural Muscle, H2O Fitness, Planet Muscle, and Le Monde Muscle (French). She has been interviewed or featured as a fitness and wellness expert on Fox Sports, ESPN2, TBS, and local affiliates of NBC, ABC and WB.

Laura Mak has had the pleasure to work with a variety of people such as professional athletes, entertainers, top CEO’s, and numerous clients who want to take their fitness to the next level. Whether your goal is weight loss, body fat reduction, strength training, stretching and flexibility, or simply increasing your energy through out the day, Laura’s master fitness coaching plan can work for you!

According to her clients, Laura has an enthusiasm that is contagious, a patient teaching platform, and the commitment to help you achieve results fast! You may be laughing and having a great time while working with Laura, but it is all part of the plan to improve your fitness lifestyle.