Home > Good Form > Archives > 2007 > May > 07
Monday, May 7, 2007
Yes, You Need Fat Too- Essential Fatty Acids
The Atlanta Journal-Constitution
Yes, it’s okay to have fat, as you need it too. Remember, these are essential fatty acids (a.k.a. EFA’s). Nutrients your body cannot produce for its own.
From a physiological standpoint, there are only two fats that you really need. These two fats create all other needed fats in the body. Ironically, though there are only two, you may not be getting any. Most of you already know the names of these fatty acids, as they are Omega-3 and Omega-6. In the dietetic word they are also know as lenolenic acid (Omega-3) and lenoleic acid (Omega-6). So, where do they come from and why are they important?
For most of you, getting enough Omega-6 is not a problem. You get Omega-6’s from canola oil, safflower oil, sunflower oil, and soybean oil. In case you haven’t noticed from the food labels, you get plenty of these fats from most processed foods and the foods you may make at home with vegetable oil. However, Omega-3’s (lenolenic acid) may sometimes not fall into your typical diet.
Omega-3 is found in fish oil. Of course, this means it comes from fish. The fish that have significant amounts of Omega-3 are cold water fish, such as salmon, mackerel, and trout. Warm water fish like flounder, haddock, and shellfish have insignificant amounts. If you avoid fish, then you can get it from flaxseed oil or linseed oil.
The primary functions of EFA’s are to create prostaglandins that are “hormone-like” substances that help control a variety of other functions. Here are few:
* Structural Component of Cell Membranes
* Regulation of Blood Pressure
* Nerve Transmission
* Allergic Response
* Heart Function
* Steroid Hormone Production
Now, the question of whether or not you need to take an EFA supplement. Knowing what the American diet is, my recommendation is to take a tablespoon of flaxseed oil once a day. I choose flaxseed, because it is a plant form that contains the fatty acid you tend not to get enough of which is omega-3. Furthermore, you don’t have to worry about getting a fish oil based omega-3 that might have shellfish or something else you might be allergic to. Flaxseed oil also has omega-6. When you buy it, be sure that is bought refrigerated and in a non-clear container. Keeping it out of sunlight and keeping it cold will keep it in its unsaturated state.
Permalink | Comments (1) | Post your comment | Categories: Health, Nutrition
Never Give up on yourself!
The Atlanta Journal-Constitution
I had PT and acupuncture on my knees last week and they have felt pretty good the last couple of days. I am very thankful. With work conflicts last week I didn’t meet with Creed to train. Truly it was work conflicts; although last week I would not admit this it was hard about thinking to get back into the routine after being away a few weeks.
I wonder why that is? I know the exercise is a “MUST” in my life, along with eating healthy if I want to continue to move forward. This Monday I will be back in the gym and will give it a 110% even though I mentally am not ready to give it my all.
Therefore to boost my desire and energy both physically and mentally I have been searching the internet for quotes from personal trainers, athletes, etc. to give me the push I need. I want to share some of them with you:
Bob Harper -the Biggest Loser: No quitting. Not today. Not tomorrow. Never give up! Tiger Woods - Athlete: You can always become better. Lance Armstrong - Athlete: Pain is temporary. Quitting lasts forever. Bob Greene - Author, personal trainer: The true goal is to be happy with yourself today. Muhammad Ali - Athlete: It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.
After searching for quotes, I remember I had something I keep in one of my Bibles. It is about Abraham Lincoln. As a child I always admire President Lincoln and I think below is why!
A common list of the failures of Abraham Lincoln (along with a few successes) is:
•1831 - Lost his job
•1832 - Defeated in run for Illinois State Legislature
•1833 - Failed in business
•1834 - Elected to Illinois State Legislature (success)
•1835 - Sweetheart died
•1836 - Had nervous breakdown
•1838 - Defeated in run for Illinois House Speaker
•1843 - Defeated in run for nomination for U.S. Congress
•1846 - Elected to Congress (success)
•1848 - Lost re-nomination
•1849 - Rejected for land officer position
•1854 - Defeated in run for U.S. Senate
•1856 - Defeated in run for nomination for Vice President
•1858 - Again defeated in run for U.S. Senate
•1860 - Elected President (success)
Reading this tonight gave me the push I needed for Monday. No matter how many times I fail there is hope for me to be successful, I just have to try and try again as I never give up on myself.
Permalink | Comments (7) | Post your comment | Categories: Laura
