The Importance of EFA's

The importance of Essential Fatty Acids (EFA)

The two main types of essential fatty acids are Omega 3 and Omega 6. They are essential because they can not be synthesized in the body but we do need them to lead a healthy life.

Both of these types of EFA’s are important. They have been shown to help with weight loss and weight maintenance with proper diet and exercise.

 

Omega 3 fatty acids are used as an anti-inflammatory and prevent heart disease. They have an effect on metabolism and blood sugar levels. Omega 3’s are also linked to a decrease in depression.

Omega 6 fatty acids help lower blood cholesterol and help to burn calories and fat. Low levels of EFA’s may lead to illnesses such as osteoporosis and dermatitis.

There are three types of Omega 3’s: Alpha linoleic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). The body only uses EPA and DHA so it will breakdown ALA to EPA and DHA in order to use. Foods like salmon, herring and tuna contain EPA and DHA. Plant foods such as flaxseed, pumpkin seeds and walnuts contain ALA. If you are diabetic or have other conditions where it is difficult for you to breakdown ALA’s then get your Omega 3’s from foods containing EPA or DHA.

Vegetable oils contain high amounts of Omega 6 such as canola oil, safflower oil, sunflower oil, corn oil and soybean oil but be careful with the oils since they may provide too much Omega 6. Also seeds and nuts like sunflower seeds, pecans, walnuts, and almonds.

The recommended daily intake for a healthy male is 17g of Omega 6 and 1.6g of Omega 3. For healthy women, 12g of Omega 6 and 1.1g of Omega 3.

It is very easy to consume an excess amount of Omega 6. Try to stay away from fried foods and oils as a source of Omega 6. A table spoon of sunflower oil had 8.9g of Omega 6. Instead try some walnuts for example which contain 9.5g of Omega 6 per ¼ cup. 

Because of the mercury content in fish the American Heart Association recommends having 2 servings of fish per week. The fish should be caught in the wild and not farm raised. You want to avoid fish containing preservatives and hormones.

A supplement should also be taken daily to make sure you are getting enough EFA’s. Fish oil supplements as well as krill oil or other supplements containing Omega 3 are becoming very popular. You can also supplement with something containing Omega 6 as well if you are not consuming enough from food.

Try a bottle of MetRx Triple Omega or Nutriforce Sports Omegafort. They contain a great source of Omega 3, 6, and 9 blend and can help improve your performance!

Have a healthy day!

Seth Cairns

Effects of Caffeine, the good and the bad....

Effects of Caffeine

Caffeine is a stimulant. It is said to increase stamina while decreasing muscle fatigue. Caffeine is “glycogen sparing” which means the body will use its fat stores as energy which in turn reduces the rate at which glycogen is burned. By slowing the rate at which glycogen is burned it also reduces the production of lactic acid in the muscles. Lactic acid build up may cause a painful discomfort in the muscle during intense exercise. Although the pain is temporary it is quite annoying during a workout. If you experience that lactic acid burn you can also supplement with Beta Alanine which is a lactic acid buffer. Try Cardio Igniter, Pre WOD or Over Ride to name a few.

Caffeine stimulates the central nervous system. Because of that, when you are lifting or doing any type of explosive exercise your muscles will have a stronger contraction which will enable you to lift heavier or explode with more intensity. 

There is a difference between the caffeine in coffee or energy drinks and pure caffeine (caffeine pills). Pure caffeine is said to improve performance better than coffee. Pure caffeine also causes a greater release of fatty acids which are used as energy causing a greater loss of fat. Coffee and energy drinks have the same effect but lesser than that of pure caffeine. Try Met-Rx’s Caffeine. It has 200mg of caffeine. It is a time release capsule that promotes energy for your workout and sustained energy over an 8 hour period.

Keep in mind that there are side effects. Caffeine is a diuretic so you may feel the need to urinate more often than usual. It may cause jitters, anxiety, increase blood pressure and you may have trouble sleeping. Other side effects include headache, nausea and upset stomach.

Caffeine used in moderation is ok but should not be abused. If too much caffeine is used too often the effects of it decrease. Studies show that 300mg per day is safe. Other studies show that about 30 - 60 minutes before a high intensity workout 3 to 6 milligrams per kilogram of body weight of caffeine is recommended for optimal performance and fat burning.

Feel free to stop by the store and pick up samples of TSN Cardio Igniter, Cellucor C4 and other great products which all contain caffeine.

Have a Healthy Day,

Seth Cairns

Powerful Protein!!

 Protein is an essential nutrient whose name comes from the Greek word protos, which means “first.” To visualize a molecule of protein close your eyes and see a very long chain, rather like a chain of sausage links. The links in the chains are amino acids, commonly known as the building blocks of protein. In addition to carbon, hydrogen and oxygen atoms, amino acids contain a nitrogen (amino) group. The amino group is essential for assembling specialized proteins in your body.

 The human body is chock-full of protein. Proteins are present in the outer and inner membranes of every living cell. Here’s where else protein makes an appearance:

·         Your hair, your nails and the outer layers of your skin are made of the protein Keratin. Keratin is a scleroprotein, or a protein resistant to digestive enzymes. So, if you bite your nails, you can’t digest them.

·         Muscle tissue contains myosin, actin, myoglobin and a number of other proteins.

·         Bone has plenty of protein. The outer part of bone is hardened with minerals such as calcium, but the basic, rubbery inner structure is protein; and bone marrow, the soft material inside the bone, also contains protein.

·         Red blood cells contain hemoglobin, a protein compound that carries oxygen throughout the body. Plasma, the clear fluid in blood, contains fat and protein particles known as lipoproteins, which ferry cholesterol around and out of the body.

 Your body uses proteins to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions.  About half the dietary protein that you consume each day goes into making enzymes - the specialized worker proteins that do specific jobs such as digesting food and assembling or dividing molecules to make new cells and chemical substances. To perform these functions, enzymes often need specific vitamins and minerals.  Your ability to see, think, hear, and move – in fact, to do just about everything that you consider part of a healthy life – requires you nerve cells to send messages back and forth to each other and to other specialized kinds of cells, such as muscle cells. Sending these messages requires chemicals called neurotransmitters. Making neurotransmitters requires… guess what – Proteins.  Finally, proteins play an important part in the creation of every new cell and every new individual. Your chromosomes consist of nucleoprotein, which are substances made of amino acids and nucleic acids. And the nucleic acids carry the genetic codes.

 The cells in your digestive tract can absorb only a single amino acid or very small chains of two or three amino acids called peptides. So proteins from food are broken into their component amino acids by digestive enzymes – which are, of course, specialized proteins. The other enzymes in your body cells build new proteins by reassembling the amino acids into specific compounds that your body needs to function. This process is called Protein Synthesis.  The carbon, hydrogen and oxygen that are left over after protein synthesis is complete are converted to glucose and used for energy. The nitrogen residue (ammonia) isn’t used for energy. It’s processed by the liver, which converts the ammonia to urea. Most of the urea produced by the liver is excreted through the kidneys in urine; very small amounts are sloughed off in skin, hair, and nails.

 Every day, you reuse more proteins than you get from the food you eat, so you need a continuous supply to maintain your protein status. If your diet does not contain sufficient amounts of proteins, you start digesting the proteins in your body, including the proteins in your muscle and – in extreme cases – your heart muscle.

As you grow older, you synthesize new proteins less efficiently, so your muscle mass (protein tissue) diminishes while your fat content stays the same or rises. This change is why some people erroneously believe that muscle “turns to fat” in old age. Of course, you still use protein to build new tissue, including hair, skin and nails, which continue to grow until you crossover into The Great Beyond.  The first sign of protein deficiency is likely to be weak muscles.  A protein deficiency may also show up in your blood. Red blood cells live for only 120 days so protein is needed to produce new ones. People who do not get enough protein may become anemic; having fewer red blood cells than they need. Protein deficiency may also show up as fluid retention (the big belly on a starving child), hair loss, and muscle wasting caused by the body’s attempt to protect itself by digesting the proteins in its own muscle tissue.

 Here are some great protein food sources to include in your daily nutrition plan: meat, fish, poultry, eggs, cheese, milk, beans, peas, nuts, grains, vegetables and even some fruits.

 Want to learn more about protein and how much you need on a daily basis? Stop by 4x Nutrition and talk to a Certified Sport Nutritionist. Not only can we customize a nutrition plan that will include the amount of protein needed to meet your fitness/nutrition goals, but we’ll also introduce you to some great tasting protein powders which will help you stay on track. Whether it’s vanilla, chocolate, orange creamsicle, cookies-n-cream, banana, strawberry, peanut butter or caramel latte, chances are we have a protein flavor that will have you coming back for more.

Here’s to your health,

Missy

4x Nutrition, Certified Sport Nutritionist

Perfect Protein Pancakes 2.0

Perfect Protein Pancakes

For those of you who are like me, I love having pancakes on Sunday morning. Here is a simple easy to make recipe for protein pancakes.The recipe below is for 1 serving.

You will need:

•

5 egg whites – I normally use a little more than 3/4 cup of All Whites.

•

1 scoop of vanilla Intek

 protein powder  (you can use any flavor you like)

•

1/2 cup oatmeal

•

2 table spoons of whole wheat flour.  (I use coconut flour but it tastes like coconut)

•

1 packet of stevia (or any other sweetener)

•

Water

•

Bowl

•

Cooking spray

•

Pan

•

Spatula

Instructions:

•

Pre cook oatmeal according to directions on the oatmeal.

•

Mix the eggs, protein, cooked oatmeal, flour and stevia in abowl.  Slowly add water while stirring until you reach the desired consistency (that of regular pancake batter).

•

Heat up the pan at medium heat. Spray with the cooking spray. Wait about 5-10 minutes for it to heat up.

•

Add the batter to the pan. I would use between 1/4 cup – 1/2 cup per pancake.  

•

Cook like you would regular pancakes. About 3 minutes each side.

Topping Suggestions:

Add whatever you would like to the pancakes; walnuts, pecans, blueberries or chocolate chips.

I add these items when I first pour the batter into the pan. I’ll place some on top of the batter in the pan and then I’ll flip the pancake.

When the pancakes are all cooked I top them with sugar free or lite syrup and maybe some whip cream.

Hope you enjoy these pancakes as much as I do!

Feel free to stop by the store and see me.

Have a Healthy Day,

Seth Cairns

Protein Bars: Good or Bad?

Protein Bars: Good or Bad? 

Protein bars are included in many people’s diets. Most bars claim to be nutritious and high in protein however there are some things to watch out for. The benefits of protein bars are that they are convenient. Bars require no refrigeration, no heating up and no utensils. You can just grab it and go. 

                        

Now we are all human and many of us, including myself, get chocolate cravings. Protein bars are a good alternative to candy bars. They contain more protein and usually less fat and carbs than let's say a snickers bar or reeses. The cons of protein bars are that most do not contain important vitamins so should not be used as a meal replacement. Many bars claim to be nutritious but they are high in fats and sugar. Another con is that they are usually expensive. 

If you do feel the need to grab a protein bar make sure to check the nutrition label. Find something high in protein and low in bad fats and carbohydrates. 

Good fats that you may find in protein bars are monounsaturated fats and polyunsaturated fats which lower LDL cholesterol such as peanuts, almonds, walnuts and sunflower oils. 

Bad fats would include saturated and trans fat which raise LDL cholesterol. Avoid bars that have “hydrogenate” oils in them. 

You want to also find a bar low in sugar but you also want to avoid excessive amounts of sugar alcohols. Sugar alcohols are lower in calories than regular sugar. They are not absorbed by the body in the same way that sugar is. Sugar is absorbed quickly and spikes insulin. Sugar alcohols normally pass through but because they are not absorbed completely they can cause gas bloating and diarrhea. Some examples of sugar alcohols are erythritol, lactitol, and sorbitol. I recommend looking for something that contains Stevia which is a natural sugar substitute. Stevia does not contain carbs or calories and is not a sugar alcohol. 

Protein bars have their good sides and bad but it is still always better to get your nutrients through whole foods. 

If you have any questions feel free to stop by the store and see me! 

Have a Healthy Day!

Seth Cairns

What’s In Food? Back to the basics

Carbohydrates:

Carbohydrates (carbs) occur in grains, such as wheat and rice; legumes, such as beans and lentils;
and in some root vegetables, such as potatoes, parsnips, and yams. These are often referred to as
“complex carbs.” All you need to know is that foods such as whole-wheat bread, brown rice, certain
breakfast cereals (oatmeal, shredded wheat, unsweetened muesli), pasta, beans, and potatoes, are all
wholesome. They are good because they provide slow-release energy and a wide range of nutrients.
They are generally inexpensive and bulky, and traditional, healthy diets all over the world are based
largely on grains and legumes. These “good” carbs tend to have a low GI (glycemic index)rating. This
means they’re converted slowly from carbs into sugars without causing a sudden rush of insulin into
the bloodstream. Low GI foods protect against diabetes, obesity, colon cancer, and heart disease.
Confusingly, sugars are also carbohydrates, and these are not as good for you, especially if they supply
most of the energy in your diet.

Refined sugars, such as sucrose, glucose, dextrose, and maltose, are used in massive quantities in
processed foods, including savory products, such as baked beans and tomato soup. You can often find
three or four of them listed in the ingredients on food packages. These sugars do not need processing
by the body and are absorbed straight into the bloodstream, stimulating the pancreas to produce excess
insulin. These are high-GI foods, and excessive consumption may lead to weight gain and a condition
called insulin resistance, a forerunner of type 2 diabetes. This condition is known as “adult on-set
diabetes”, since it normally begins in middle age. However, with so many sugary foods being consumed
by our youth, type 2 diabetes has found its way to the youngsters as well. The sugars that your body
produces from low-GI carbs do not have this effect.

Here’s a small list of “good for you” carbohydrates.

Barley, Brown Rice, Oats, Wheat or Buckwheat: helps with circulation, digestion, stress, fatigue and
urinary.

Lentils: rich in protein, minerals and fiber (good source of B vitamins), low in fat.

Beans: help to reduce cholesterol and protect against heart disease, circulatory problems and colon
cancer. Beans are rich in plant hormones which protect against osteoporosis and breast and prostate
cancer. Try all varieties (pinto, kidney, garbanzo, butter, blackeyed, soybeans)

Millet: only grain that is a complete protein. It is also the only alkaline grain. It is rich in silicon, a
structural part of collagen. Silicon is vital for healthy skin, hair, teeth, eyes and nails.

Stay tuned for the next What’s in Food - Back to Basics blog on Fat.

Let your 4x Nutrition staff of Certified Sport Nutritionist help with any questions you may have. Stop in
and see us!

Til next time,
Missy

So what's this WHEY stuff???

We contently have people asking: What is Whey? So lets take some time to go back to the basic and go over what WHEY is.

There are many benefits to including whey protein as part of your daily diet. Whey protein is a convenient way to get your protein. That does not mean that you should replace your meals with a protein supplement. Whey protein can be used in addition to eating whole foods or supplementation of your diet.  Benefits include weight loss when used alongside a well-balanced diet, a convenient snack, when taken post workout it restores depleted amino acids and also inhibits production of cortisol.

                     

After a workout your muscles are depleted of glycogen and amino acids. To restore the glycogen lost a fast digesting carbohydrate is needed to spike your insulin and push the carbohydrates directly to your muscles. At the same time you also want to ingest a quick digesting protein to restore the amino acids in your muscles.

There are three types of whey protein. I’ll start with the “good” type. A whey protein concentrate is good. It is a quick digesting protein when compared to whole food; however it has a slower absorption rate than the other two types of whey protein. About 70% of the protein is actually digested and absorbed by the body. The rest just passes through your body  and may cause gas and bloating. Examples of a concentrate are BSN Syntha-6 and Dymatize Elite Gourmet.

The second type "better" than the first. This is a whey protein isolate. Isolates have the fat and lactose removed. The molecule is slightly smaller than a concentrate. Still on a percentage of it is absorbed and the rest goes to waste. Examples are Met-RX Isolate and BSN Syntha-6 Isolate.

The third type is the "best". It's hydrolyzed whey protein. The process of hydrolysis involves introducing food grade enzymes to the molecule outside of the body slicing it in to smaller pieces. It's essentially pre-digested before it enters your mouth. Hydrolyzed whey proteins are absorbed 100% completely. This type of protein will not cause gas or bloating and it is perfect for pre or post workout, athletes and bariatric surgery patients. Examples include BNRG Proto Whey, Intek Isolate and ON Hydrowhey. So when choosing a  protein, choose wisely and choose what feels best to your body.

So that's the in's and out's of WHEY protein. Feel free to come by and let us give you some samples of the different types of WHEY that we have at 4X!

Til next time,

Seth