More Fat Talk

October 13, 2009


Let’s talk a little more about fat. Do you recall that we talked about essential and non-essential amino acids?  Likewise, regarding fatty acids, there are some that are essential and some that are non-essential.  Essential fatty acids are those that are vital to our health, but that our bodies cannot produce, and thus must be provided from the food we eat.  Omega-3 and omega-6 fatty acids are the two essential (...)


Fat Sources

October 12, 2009


There were a lot of great questions in response to the last post.  Starting tomorrow, I will give more complete answers to those questions.  Today however, this post touches upon a question about which foods contain the omega-3 and omega-6 fatty acids.  Here’s an incomplete list of food sources in which these oils can be found. Sources of omega-3 oils are flax, hemp seed, canola, soy bean, walnut, and dark-green leaves.  In addition, many types of fish, including salmon, trout, mackerel, sardines, and other cold water marine animals are rich sources of omega-3 fatty acids. Sources of omega-6 oils are safflower, sunflower, hemp, soybean, walnut, pumpkin, sesame, and flax.  Also, meats and other animal products contain omega-6 fatty acids. Darryl


How Much Fat!

October 11, 2009


How much fat do we need on a daily basis?  There is no firm standard for fat intake.  The American Heart Association (AHA; www.americanheart.org) recommends that we focus on replacing high fat foods with fruits, unrefined whole grains, vegetables, fat free and low fat dairy products, poultry, fish, and lean meat.  Also, the AHA suggests that we focus on weight control and the addition of two weekly servings of fish (...)


Protein for a Day

October 9, 2009


Exercise physiologists recommend 1.2 to 1.8 grams of protein per kilogram of body weight for people that workout regularly.  Well, what in the world does that translate into in real life?  Let’s try to figure it out. First, what is our body weight in kilograms?  A kilogram is 2.2 pounds, so let’s break out the calculator and divide our weight by 2.2 to translate it into kilograms. For example, let’s (...)


Protein Needs

October 8, 2009


Do you remember when you were a kid and you went through growth spurts? Or, perhaps you have children or young teens that are going through a period of fast growth. Hmmm. Now that I think about it, kids grow pretty much constantly from the time they are born until they reach a stable body size. During this time of growth, about a third of their (...)


The Muscle Gaining Game

October 7, 2009


Yesterday I wrote a post titled “gaining weight”, which received some interesting comments. First, by “gaining weight”, what I meant was gaining muscle mass, not fat weight.  Still, gaining weight isn’t a typical desire of adults.  Most adults over the age of 35 or so would like to reduce their body fat level and/or “tone up”.  If that is the case for you, read on.  This post has something in (...)


Gaining Weight

October 6, 2009


A few of my friends would like to gain some muscle mass.  In fact, one of the questions I get most is, “How can I gain weight?”  I’ve only been asked this by guys, and they ALWAYS want to gain their weight by increasing the amount of muscle they carry.  This post will be very brief and will serve as an intro to the next few.  These post are for (...)


The Case for Resistance Training

October 5, 2009


Lifting weights or performing any kind of resistance training is hard.  So, why do it?  Here are a few of the reasons: 1. Doing so helps you to gain muscle, which in turn makes it easier to attain and/or maintain a lean body. 2. When you build muscle, it increases your metabolism, which is a primary reason #1, above, occurs. 3. Diet along with resistance training can help to lower (...)


Glutamine Supplementation

October 4, 2009


Several posts ago, Rob Northrup asked, “What is your opinion of Glutamine as a natural energy booster?” Well, I’m not a nutritionist, but here’s my best shot at correctly answering Rob’s question (you nutrition experts out there, please add your input and correct me if I say anything out of line!). First, what is glutamine? Glutamine is a nonessential amino acid. What’s an amino acid?  Amino acids combine to (...)


Bogus Fat Loss

October 2, 2009


Here’s a bit of interesting information for the dieters out there. The general trend of weight loss for dieters is one where the weight lost during the first week of dieting is comprised of 70% water weight loss, 5% protein (muscle) loss, and 25% fat loss.  Progressively, over time, the amount of weight loss that comes from actual fat loss increases so that by week 4, 85% of the weight lost comes from fat and 15% comes from protein. This points out the importance of measuring body fat percentage instead of just body weight, and the importance of sticking to a calorie deficit over an extended duration in order to achieve true fat loss. Darryl


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