What is the point of fish oils??

Fish oils have pretty much become the new superfood it seems, but why are they important and why do pretty much EVERYONE suggest adding them to your daily diet??

MOST Fatty Acids can be synthesized by the body, BUT ALA (Omega 3) and Linoleic Acid (Omega 6) which are both polyunsaturated can only be obtained by the diet...ALA can be found in sources like flax, walnuts, etc. Omega 6's such as DHA and EPA are found in sources like algae and Fish Oils.

Fish oils keep the cells fluid, and helps increase Insulin Sensitivity by increasing insulin receptors in the blood! We all know that insulin sensitivity is important when it comes to maintaining a lean body composition! (when we are insulin sensitive our carbohydrate i.e gyclogen stores, go 10-15 % to our liver and 85% to our muscle VS if we are insulin resistant 10-15% goes to the liver and 85% goes to fat stores!) This being said, there are still a HOST of other benefits, including, helping with cardio function, nervous system function, and immune health. They encourage you to use your own fat stores as energy, increase leptin levels, help with recovery and reduce chronic inflammation! They SERIOUSLY ARE a SUPERFOOD!

I would normally take my fish oils in the morning in the evening. In general, if you are going to take them with a meal, try and take them with a protein/fat meal.

3-15grams/day is a general guideline for intake. (OR 1.5g/%BF, if you know it) It's highly unlikely that you will take too much, but they ARE a natural blood thinner, so if you take too much you may get a nosebleed!!!

When you are looking at the label on your fish oils, look for oils that have a higher ratio of EPA:DHA (EPA for inflammation, DHA for Brain Function) also look for the fish sources to be SMALL fish, i.e. sardines, which tend to be lower in mercury.

What to look for in a Protein Powder??

Hello Ladies and Gentlemen!!! I went to a conference last weekend and I learned A LOT!! You know me and the science of insulin resistance, cortisol, alkalinity and controlling inflammation!! BUT that tends to be WAY MORE complicated than most even want to THINK about! ;)

ANYWAY, I learnt some stuff to look for when purchasing protein powders!!! This was asked on my Facebook page www.facebook.com/operationcompetitionlean the other day and it's pretty much the MOST IMPORTANT meal post exercise, so it's really important to choose the highest quality shake as possible! Just in case you didn't see the post I'm talking about I'll start from square one, and add it what I learnt ;)

1. The best whey is whey CONCENTRATE. (it has less protein, BUT has all sorts of enzymes and nutrient transporters that the others don't, so you will ABSORB more and it helps with the immune system.) Isolate is the next best thing because of it's high protein content, but won't help with immunity.....this is ok, as long as the rest of your diet is clean and supports immunity! In most of your cases, that is a yes! :)

2. Look for GRASS FED New Zealand Whey. If it doesn't say grass fed, it isn't!!! Supplement companies WILL advertise this! If it says grass fed, finished organic grain, it ISN'T the same quality! Companies do this so they can get away with saying it's a high quality grass fed and they put the rest in fine print...ARGH!!! MARKETING!!!!!! The reason this is such a good source is that it has the HIGHEST content of the BCAA's our bodies need for growth and repair....and you know me and BCAA's!!! HAHA


3. If you are looking at a protein powder that has 20 grams of protein and the first ingredient is whey concentrate, ( a complete protein, meaning your body can use it for growth and repair) but lower down on the list you see pea protein or soy protein (which are incomplete proteins), this isn't good, and the company is using those as cheap fillers. Because WHEY is a complete protein, they can advertise their product as complete, HOWEVER only 50% or so, of it IS complete. Therefore in reality you are only getting about 10 grams of protein you can use....not worth your money!!!

4. I've never even seen it, but Goats Milk Protein is pretty good. It just has 50 % less BCAA's than Grass Fed New Zealand Whey.

5. AND of course when we get to sucralose and aceslufame K-it's best to avoid this because of alkalinity. It's PH is neutral in the mouth, but it's VERY acidic once broken down in the intestine. This kills off the good bacteria (flora) in your stomach, leading to inflammation and poor recovery....try to look for natural sweeteners, like stevia

ANYWAY, that was long and convoluted, but I thought it was really interesting stuff, and I know I've wasted money in my day on crap and false advertising!!!

When it comes to baking snacks and such, I wouldn't worry about it too much, just find something that tastes good! But when it comes to post workout nutrition you want it to work FOR you and your growth and repair! That's the time to pick the best sources possible!!! :)
Still don't know where to start?? Email me at steph.laurendeau@sisinshape.com for more information on what I've been using! It's changing my body, giving me energy and making me feel phenomenal!!!