Unite to Ignite is in full swing, and many of you are already working extra hard to get your results. Working hard is a good thing; it means you are breaking down muscle so that you can rebuild it stronger with proper nutrition so that you can burn more fat when you are NOT working out… WOO HOO!
But what if you are NOT recovering?
Do you feel like it takes you longer to recover than those around you or longer than you think it should take? If this is the case, you should definitely sit down for a complementary review of your nutrition plan with a Fuse Fitness Coach. There could be several different factors that are slowing your recovery from protein and carb intake, to not getting enough water, but often it’s a lack of Omega 3 Fatty Acids in your diet.
When people are first starting their journey to fat loss, the macro nutrient they sometimes mistakenly reduce or cut out completely are healthy fats. It is true that fats are more calorie-dense than carbs or proteins; however, healthy fats are super-critical to a healthy metabolism by helping us feel full. They fuel our bodies, and the right kinds can help manage inflammation which helps us burn fat!
Inflammation actually isn’t all bad; sometimes we need it so our body can fight infections and repair damage. However, if we have inflammation for no good reason that won’t go away, that is a problem. Omega-3s can not only help this inflammation, but they also have other numerous benefits including the ability to help ease depressions and anxiety, improve eye health, can promote brain health and development early in life, improve risk factors for heart disease, improve bone and joint health, and improve cellular health and absorption (just to name a few!). If you would like to see a comprehensive overview of all the wondrous things omega-3s can do (with scientific references cited), read this: http://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section17
Nuts, seeds and oils (like coconut, flax, and almond) are all great sources of healthy fat. Some animal fat is even beneficial as long as it comes from organic sources. While nuts are a GREAT source of healthy fats, they’re sometimes mistaken for a protein source; although they do have some protein, they aren't a complete protein source, nor is there enough to meet an individual’s needs without taking in a significant amount of extra fat.
It’s also important to remember a little bit goes a long way with healthy fats and it’s important to understand servings sizes as 1 gram of fat contains 9 calories. 1 oz. of almonds (about 21) is A LOT different than “umm, about 1 oz.??” If you are not sure what 1 oz. of almonds or 2 tbsp. of peanut butter looks like you might want to measure it out. As important as healthy fats are, it’s easy to overdo it.
As stated above, healthy fats like omega 3 help reduce inflammation. Low-level, chronic inflammation appears to be a significant contributor to heart disease, weight gain and has even been linked to an increase risk for many types of cancer. One way we increase the level of inflammation in our bodies is through our diet. Many of the oils we consume, such as vegetables oils and fat from conventionally farmed animal proteins contain high amounts of omega-6 fatty acids, some of which contribute to inflammation. Inflammation can also come from not eating enough protein and vegetables as well as from not drinking enough water, getting enough sleep and stress.
As discussed in our Tools to Ignite workshops as part of Luke’s ‘Doangle’ for success, supplementation can help give you an extra push. Because omega-3 fatty acids found in fish are harder to come by, their supplementation is recommended to maintain a healthy balance. Here at Fuse Fitness Coaching we carry and recommend OmegaPlex which has 600 mg of EPA and 400 mg of DHA, the two oils essential in a quality Omega 3 supplement. The MNS line also contains Omega Plex! Talk to a Fuse Fitness Coach today about Omega Plex or MNS products!