Newsletter #6
Hello Friends
I hope this newsletter finds you all in good health and spirits. I am very pleased to announce the participation in the "Maximize Fitness" newsletter of Susan Dopart M.S.R.D. Susan is a registered dietician that I regularly confer with. Susan has an office in Santa Monica and her contact information along with her website link can be found at the end of her very informative piece on nutrition.
Boosting your Health: increasing your intake of omega 3 fatty acids
Many messages exist across the spectrum for what type of fat to consume, how much, and what is healthy fat versus unhealthy fat. With the plethora of information available it becomes challenging to sort out the correct take home message. With so many categories and subcategories of fat it is not a wonder there is enormous confusion. Two subcategories of fat exist: saturated and unsaturated. Saturated fats are those, which are hard at room temperature due to their chemical structure such as animal fat, and butter. These fats were once deemed the evil villains that everyone was told to avoid. However, having a small amount of saturated fats in your diet is reasonable.
Fats which are liquid at room temperature are known as unsaturated due to their chemical structure and are subdivided into 2 other categories: polyunsaturated and monounsaturated. Monounsaturated fats are helpful in terms of raising good cholesterol levels and lowering risk of heart disease. Monounsaturated fats are found in avocados, nuts, seeds, and nut butters.
Polyunsaturated fats provide the body with omega-3 and omega-6 fatty acids. It is important to differentiate between these two types fatty acids since they affect the body in multiple ways. There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in the highest concentration in ground flax seed.
Rich sources of EPA and DHA are fatty fish and fish oils. The American Heart Association recommends people eat fatty fish at least twice a week to have a diet high in EPA's and DHA's. Increased amounts of omega-3-fatty acids are associated with lowered rates of heart disease, inflammatory diseases such as arthritis, and lowered risk of certain types of cancers.
Omega-6-fatty acids are the other classification of polyunsaturated fats. If we eat a standard American diet we are obtaining more than enough omega- 6 fatty acids. The majority of oils in our food supply are too heavy in omega 6. Any oil that begins with a "c" or an "s" is omega 6 except canola oil.
Researchers recommend our diets have more omega-3 rich foods than omega-6 foods. About 100 years ago the ratio of omega-6 to omega-3 fatty acids in our diet was approximately 2 to1, which is considered healthy. A recent estimate shows our current food supply has changed the ratio to about 20 to1. This shift is believed to have caused a multitude of heath problems, since omega 3's are anti-inflammatory foods and omega 6's are thought of as pro-inflammatory foods. Having a higher omega 6 to omega 3 ratio is thought to have caused an increase in obesity; cancer and arthritis just to name a few.
Research shows shifting to a higher level or ratio of omega-3 rich foods can lower all inflammatory processes in the body, which in turn lowers risk of many disease states. The take home message is: decrease your intake of omega 6 rich foods, and increase your amount of omega-3 rich foods including fatty fish, ground flax seeds, olive and canola oil, and watch to see how your health improves.
Susan B. Dopart, M.S., R.D.
2336 Santa Monica Blvd. Ste. 201
Santa Monica, CA 90404
310-828-4476
www.susandopart.com
In previous newsletters I have mainly focused on the benefits of resistance and aerobic, training until now?
Flexibility (stretching) needs to be part of every fitness program Flexibility is defined as the absolute range of motion available in any joint.
Anyone relate to the following?
You attempt to bend down and lift your dog but your lower back creaks, and you immediately reach and say ouch. Your hamstrings are tight from years of not stretching and you can't touch your toes or get down easily to pick up the pen you dropped. You stretch for a can of soup on the top shelf your shoulder is tight and now your lower back also hurts as you reach. Flexibility is a health issue for most adults; the average person loses up to 70% of flexibility between the ages of 20 to 70 if they do not take conscious action to stretch their joints, ligaments, and bones. Although not life-threatening, those that lack of flexibility have a major concern, especially those who exercise, and for those that don't exercise regularly other problems will arise. As joint stiffness increases and muscles become less limber with age range of motion is lost and the quality of life you seek may be challenged. Activities we previously enjoyed may become too difficult for us to partake in. (or perhaps not perform at the level you are used to)
A regular stretching program will increase the production of chemicals that lubricate the connective soft tissue. Stimulating the production of lubricants between connective tissue fibers promotes hydration and as a result, the pliancy and agility of the movements of your body, slowing down the aging process. Additionally stretching has the power to reduce the tension built up in muscles and also helps to prevent injury, especially before vigorous exercise or activity. An increase in range of motion in joints is also experienced, as well as an improvement in muscular coordination and movements
Stretching aids in establishing better circulation of blood throughout the body, and also helps to boost energy levels, which is a direct result from increased circulation. Stretching quickens the delivery of oxygen and other nutrients, while speeding the removal of lactic acid and other waste products
Recommendations for Flexibility Training:
- Stretching should be done when the body is warm. A light warm up to increase your body temperature prior to stretching is recommended, then proceed with your scheduled workout. I recommend all work- outs should end with a stretch program that involves the areas worked during that session
- Never stretch to the point of pain, only slight discomfort.
- Slow long inhales and exhales will aid you to get into a stretch, and ease the muscles over time into relaxing more deeply.
- Combining resistance training with yoga is an amazing way to strengthen the body and improve you flexibility and health
Best Wishes for continued good health,
David White
david@maximizefitness.com
Please let me know if there is anyone else that may benefit from future E-mails I would be glad to add him or her to the list.
Any questions regarding training or this newsletter please E-mail the above address or call
213-760-3144
