Carbs, Fish Oil, & Fat Loss Q'n'A

Here's a roundup of some of the most interesting tidbits in the March 2007 issue of Men's Health magazine...

Q: Green Tea and fish oils are two of the most disgusting things on earth...how much of each do I really need?

Answer:
Glad you like them!

Seriously, there are ways around the taste...for Green Tea, it is fine to chill the tea and sweeten with Stevia. For fish oils, you can try some of the tasteless gels, I believe Coromega makes a good product.

Another coach gave me a tip for fish oil capsules, and said that keeping them in the freezer helps reduce "fish burps". I'm not really sure how that possibly works, but I've been doing it and have very little incidence of fish burps.

For Green Tea, a recent study from the Journal of the American Medical Association showed a 22% reduction in the risk of heart disease in people that drink 5 cups per day. That's a lot of tea, but it clearly does a lot of good.

For fish oils, MH reports that the National Institute of Health suggests 3.5g of omega-3 fatty acids per day to reduce heart disease risk (that's 3.5g of combined EPA and DHA). A single capsule from Nordic Naturals (a high-quality brand) gives you 1.1g of omega-3's.

Personally, right now I'm using a fish oil product that gives 340mg of Omega-3's per capsule. So I need to take about 10 capsules per day (10x340 = ~3.5g of omega-3's), if I don't eat fish (but I eat salmon at least 4 days per week).

I also eat 3 Omega-3 eggs per day, with each egg providing 400mg of Omega-3 fatty acids, so I can cut down my capsule intake based on that as well.

I have also asked hardcore nutrition expert Mike Roussell about omega-3 requirements in an upcoming interview for www.TTmembers.com. Check out his previous interview and his recipes HERE


Q: I hate whole-grain products. If I'm not overweight, is there anything wrong with eating my sandwiches on good ol' wonder bread? (I've been eating PB&J on WB since I was a kid.)

Answer:
When I was a teen, I worked in a factory for a couple of summers. I was already well into my nutrition and fitness lifestyle, and I was always amazed at these 2 health habits of the full-time men and women at the plant...

First, the "breakfast of champions" (a coffee and a cigarette) never failed to shock me. I can't understand how you can start your day like this...my stomach would be in 8 kinds of knots.

And second, the classic "white-bread, deli meat and cheese sandwiches and a can of Coke Classic" lunches. How did these people not fall asleep right after lunch? Oh yeah, another round of coffee and cigarettes - that probably helped.

But what are the longterm effects of eating these foods?

Not good.

This month's MH quotes researching showing white bread intake is associated with kidney cancer, and sodas are associated with pancreatic cancer. 

So look out for yourself long-term, okay? And cut out the white-bread. It will do your body and your body fat a lot of good. 

Here are a 2 other tips from the MH magazine this month...

1) Pecans and walnuts contain the most antioxidants per serving, but all raw nuts are good.

2) Planks done with your arms on the ball work your abs 2x's as hard as a regular plank. Just make sure you do the exercise properly, and keep your body in a straight line.

I use this exercise in my own workouts all the time. And in the March 2007 TT Workout, I've included two of my other favorite torso exercises, The "Cross-Body Mountain Climber" and the "Stability Ball Mountain Climber". Just wait till you try the 10-Minute TT Torso Training workout. 

Click HERE to download the March Fat Loss Workout 

Only 10 minutes per workout,

CB

P.S. Can you use Kettlebells to do Turbulence Training?

I get this question all the time. Fortunately, Nashville's kettlebell expert David Whitley dropped by the forum and posted this TT Kettlebell Workout