Fact Friday- Omega-3 Fatty Acid

Don’t be scared of the word “fat.”  Fat is essential in our diet for our cells to function properly in our bodies.

I am going to throw some serious science at you guys today!  As always my takeaway message is eat in moderation.  Here try to eat foods high in Omega 3s (list below) and try to minimize Omega 6 rich foods (processed foods, certain oils etc)

What is the Difference?

Omega-3 and Omega-6 are a chemical class called fatty acids.  The # corresponds to which carbon has the first double bond (Start counting from the right, and each point is a carbon)

Omega fatty acids UK

Your body does not produce Omega-3 fatty acids, so you need to obtain them from your diet.  Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA (alpha-linolenic acid) is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits such as lowering the risk of heart disease, depression, dementia, and arthritis.

How do they do this?  They set off signals in our bodies to reduce INFLAMMATION.

Omega-3s curb inflammation in the blood vessels (and the rest of your body), this especially helps your heart.  At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Omega 6 vs Omega 3

This may seem like a scary crazy image- but the takeaway message here is Omega 3s set off your metabolic pathway to release anti-inflammatories in your body.  How cool is that?!

Where to Get Omega 3s

When possible, try to get omega-3 fatty acids from foods. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

Good food sources of ALA are:

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

While foods containing omega-3 fatty acids have health benefits, some — like oils and nuts — can be high in calories. So eat them in moderation.

 

So I threw a lot of complicated stuff at you-  takeaway message….  Live in moderation.  Try to eat foods high in Omega 3s and minimize your intake of processed foods and oils.

Happy Friday!

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Don’t Skip the Stretching!

I got a wonderful email today from my health care provider (Aetna) and there were so many great little nuggets of information I am going to dedicate a blog post to each one.

Stretching… don’t lie, I know when the video is over and there are 3 minutes left of stretching, you turn the video off and go put in a load of laundry or empty the dishwasher.  Don’t!  Stretching is just as important as the workout both to warm up your muscles and cool them down.  This prevents injury.

Experts say the best way to do this is to go at a slower pace for 5 to 10 minutes. So if you’re jogging, you should walk for a few minutes to warm up. And then again to cool down.

Stretching’s important, but bouncing is for balls
While stretching is important to remain flexible, if you don’t do it right, you risk injury. You should stretch your muscles a couple times a week.  Hello yoga!

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Avoid the following:

  • Stretching cold muscles
  • Holding a stretch for more than 15 seconds
  • Bouncing (don’t do that)

Other ways to avoid injury include using the proper equipment. And having the proper form. No matter what the exercise warriors on television advise, don’t overdo it. If you push yourself too hard, you could go from warrior to war torn.

For more on how to avoid injury from exercise, visit the National Institutes of Health Medline Plus website.

Find your strong

I could start this with “beach weather is around the corner… Blah blah blah.” No.   Strong is not always about your body.

This NOT about looking good in a bathing suit.


This week has been really horrible. Social media always makes it seem like life is sunshine and rosy all the time. That everyone is doing everything and they’ve got their sh%# together and everyone is all smiles.

So not the case. No one wanted to wake up this week, I was a horrible mom and yelled most mornings, no screamed. I got to work stressed out, I missed 70% of my workouts, I picked the kids up late every day, I think they got a bath twice.

My current exercise group had an amazing week though, they felt stronger, more empowered, lost weight, got more done at work, had patience for their families. I just was not my best self.

We made up for it with ice cream Friday and some Saturday workouts.

The eternal debate… Hard or soft ice cream. Hard coffee ice cream is my weakness!

Felt better after sweating on Saturday.  Don’t have a weight bench for decline push-ups? Use the stairs!


Anyway, I am reaching out if you want help reclaiming your inner self. I need YOU to keep me accountable. I will be expanding April 4th and participating in #summerstrong with my coach.

I am going to share what I learn with you. I’ll recommend a workout you enjoy (from boot camp, cardio, weights to yoga/Pilates), I’ll provide motivation, support, a meal plan and friendship.

I have high interest already so comment below if you want in. I’m accepting 10 new clients only. We’ll chat and I’ll give more details.

Just visualize yourself 30, 60, 90 days from now. Where do you see yourself?   A faster runner?   Getting into that yoga headstand, or maybe succeeding at work, or having more patience for your family.   Let’s get you there.   It’s worked for me every time, now I want to share the feeling with you.

Nutrition, Exercise, Support…Success

Reclaim your strong.  Regain your happy.

A running & steak kind of day

I needed to get some fresh air.  Work has been totally hectic and I’ve been spending so much time at meetings and conference calls I needed to step away so I took my lunch break to go for a wonderful run outside.   There were so many people out!  I think we all had the same idea.  I made sure to pack my clothes just in case the opportunity presented itself!

I love my bridesmaid gift from my sister in laws wedding.  The perfect tote for sneakers and a change of clothes!
  

Running has such a transformative power.  You are outside, the sun is shining, you are pushing your limits, and all the stress from your brain starts melting away and you are able to really think.   I came back in totally refreshed and with new ideas for how to innovate in the lab.

run

James came home with some Chinese food but I already had dinner cooking.  I still took my fortune cookie though!  I agree with this sentiment whole heartedly!

   

I don’t know about you but I just love steak.   I’m super happy to report I made this recipe by winging it and it was delicious!  

1 package skillet steak ($6.50 at ShopRite).  I used 3 slices

Montreal Steak seasoning, lift coating

1 onion

1 pepper

1/2 cup quinoa.

Softened the onion and pepper in olive oil in a cast iron skillet, cooked the steak on high heat about a minute or so each side. Had a side of quinoa for carbs.  

Quick, easy, inexpensive, and delicious.
  

My favorite dessert is a container of yogurt topped with fruit.  Strawberries, blueberries, raspberries, and kiwi.

 

No Excuses

I am going to get so REAL. I hate excuses. The number one thing I hear ALL THE TIME is “I don’t have time.” Guess what, That’s BS. What you are really saying is “This isn’t important to me”.

We are all given the same 24 hours in a day. If you want time, you need to MAKE it. We are all capable of anything we set our minds to. What sets you apart from that guy over there who runs marathons, runs a company, travels for business, and still spends time with his family? NOTHING. They MAKE the time.

Think about it, if you wake up at 6 and go to bed at 10, that is 16 waking hours!

  • Full Time Job (9 hours)
  • Hour commute (2 hours)
  • Free time: (FIVE HOURS!)

What are you doing with those FIVE extra hours???? Cooking? Cleaning? Spending quality time with your partner, kids, pets? I hope so.

My guess is you are watching TV, Playing on your ipad, Scrolling through fb, surfing the internet…

I want YOU. If you are reading this and want a change in your life. Get OFF YOUR BUTT. I need you to give me 22 minutes. YES, just 22 minutes of those 5 extra hours you have when you aren’t working or commuting. That is less 1 TV episode.

I want a group of MEN and WOMEN, committed to changing their outlook on life, sick of making excuses for themselves to join me on March 28th to start a new fitness program. Do it from home, only 22 minutes and start taking control of your life.

Is it you?

Contact me now. No excuses.

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Doing it all

I’ve been listening to a ton of books on my commute to and from work (thank you audible) and this theme has been resonating with me a lot, I wanted to bring it up.

When we do what is in line with our values we are at peace.

If you value time with your family, but whenever you are home you are on your phone there will be an internal struggle within yourself.

These guys are the ones I need to put first.

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But the struggle is so REAL!

I want to learn about new innovative products for skincare, dive deeper into the acne category, explore new ingredients and run a million experiments.  I want to exercise, train for a marathon, lift, swim, bike, and get yoga certified.  I want to learn about the biochemistry of nutrition, I want to understand carb cycling and macros in addition to other modes of calculating how much of each nutrient you should be eating.  I want to read motivational books, and journal, and reach out to as many people as I can and help hundreds of moms get in shape and start taking care of themselves.  BUT, at the core of everything I don’t want to miss my kids childhood.  Seriously, because I mean, how cute are they?!

I REALLY want to do all these things and I want to give 100%, but in reality I just can’t!  There are only 24 hours in a day.

I had to find a way to do some but make sure I was putting my kids and husband first. I started realizing that I was spending so much time away from my kids because I was working and I started to not enjoy my work as much. I made it a point to put my phone away from the moment I walked in house until the kids went to bed. By just making that small change, those 2 hours are for my kids. I mean, sort of. I am still cooking dinner and cleaning up during that time, but if they are talking to me, they have my attention. I am not being distracted.  I may pull it out to snap pictures here and there of dinners we are making.

I found ways to accomplish most of what I want to in the 24 hours a day that I am given.

I have my entire life to become an expert in any of those field.  I will run a marathon some day and I will get my yoga certification some day.  That day is just not today.

Think about the things that you value in your life, put them first and the rest will fall into place.

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We may just have to prioritize the amazingness.