Are You Getting Enough Fat in Your Diet?

Fat is not the enemy.

Well, dietary fat isn’t, anyway. Body fat is what we’re trying to eradicate, because it’s unhealthy and, to many people, unattractive. But nixing fats in the diet isn’t the way to go about it.

In fact, many  body fat-burning benefits can be enjoyed simply by eating more essential fatty acids — that is, fats that the body does not produce and must get from food. The difference is the source: Avocado, eggs, fish — there are lots of food options for fat that are preferable to the ones we usually see and associate with “bad” fat. Even some animal fats (yes, saturated) are necessary from time to time. And, for the record, you never, EVER need to eat trans fats. That’s the easiest diet advice you’ll ever get.

We want to focus on the importance of dietary fats this week, breaking down the different types of fats and how they can make you either lose or (we hope not!) gain body fat. There’s a lot of “don’t eat this” advice out there, and somehow, perfectly healthy essential fatty acids have gotten dragged into the conversation. We mean to clear that up this week, showing you the foods and supplements that you can take to fill in the dietary gaps you might have.

Today’s lesson: Not all fats are created equal. There are many that are great for the body. But if you’re looking for a place to start hacking and slashing, feel free to eliminate those aforementioned trans fats — derived from oils injected with hydrogen to make their shelf lives last longer, these fats are an abomination. Basic rule: If it comes in a wrapper or package, and contains “partially hydrogenated oil” in the ingredients, just leave it on the shelf.

MONOUNSATURATED FATS

Found in olive oil, nuts, red meat, dairy, avocados and even some grains, monounsaturated fats are the most commonly consumed form of fats, particularly in non-Western diets. In the Mediterranean, for example, these fats can comprise a huge percentage of the typical diet — in Crete, according to one article, monounsaturated fats make up about 40 percent of the daily diet (mostly from olive oil), while its people enjoy a markedly decreased risk of coronary heart disease.

The other big benefit of this type of fat is its correlation to cholesterol in the body. Research indicates that monounsaturated fats contribute to lower LDL (bad) cholesterol levels, with the possibility of raising HDL (healthy) cholesterol. We can’t stress this enough: Eat your natural, healthy fats! A handful of almonds, sunflower seeds, cashews or yes, even olives, can make a big difference daily.

POLYUNSATURATED FATS

These fatty acids are another source you want to involve in your diet, especially as a means of eliminating or limiting other, less healthy fats (like saturated and trans fats). ALA, DHA and EPA , and omega 3 and 6 fatty acids, are part of the polyunsaturated family and can be found in nuts, seeds, fish and leafy greens, with the emphasis on the fish — fish oil is a major provider of healthy fats, whether it’s taken in supplement form or with a diet that has plenty of seafood.

A recent study from the National Institute of Health found that these fats have a direct correlation to a lower risk of heart attack, and the Journal of Cardiovascular Medicine has suggested that omega-6 acids can prevent cardiovascular disease. Meanwhile, previously mentioned DHA is essential for organ function — particularly in the brain. Fats in general are necessary for skin, hair, nail, brain and sex organ function and health.

TRANS FATS

Again, here’s where to start cutting and slashing if you’re trying to get calories and fat out of your diet. Trans fats are, quite simply, a dietary abomination and have no worthwhile role in a healthy person’s diet. Almost universally shown in research to lead directly to elevated bad cholesterol levels and increase risk of coronary heart disease, trans fats are unnatural, unhealthy and unnecessary.

Most of what we need to know about trans fats comes from how they’re made. Because natural fats eventually spoil, food companies long ago discovered that they could sell more of their product if their product stayed on the shelf longer. To do this, they came up with a way to prevent fats that held up better over time — they took poly- or monounsaturated oils, infused them with hydrogen, and voila: They had a solid fat that could be chemically altered to taste delicious and preserve shelf life exponentially.

Of course, these fats are horrific on our bodies. In 1994, the American Journal of Public Health released a report indicating that up to 20,000 deaths occurred because of coronary heart disease in relation to increased trans fat consumption. On your labels, these are known as “partially hydrogenated oils,” and the FDA has very loose guidelines on how honest food manufacturers have to be in admitting use of trans fats. Zero grams on the label only means that there is no more than .49 grams per serving size — but with something as deadly and dangerous as trans fats, a little goes a long way.

On top of the increased risk of coronary heart disease, trans fat consumption is directly related to myriad health problems, including Alzheimer’s, cancer, diabetes, obesity, liver dysfunction and more.

So, how can you get rid of trans fats in your diet? The first step should be to avoid processed or pre-packaged foods. When doing your grocery shopping, stick to the perimeter of the store as much as possible — produce and meat is where you’ll find whole foods, not ones injected with hydrogenated oils. Failing that, read your labels, and not just the nutrition facts — check out the ingredients, too. Partially hydrogenated oils are a dead giveaway.

Workout of the Week: Explosive Movement Leg Day

Print out this workout in easy, one-page .pdf format for the gym!

You can sit on a leg extension machine and hyperextend your knees 30-40 times as a leg workout, or you can spend some time doing functional, strength-and-muscle-building exercises that you can actually use in your day-to-day life. If you’re doing this workout, you’ve chosen the second option. Congrats!

A mix of set-rep schemes and weight ranges, plus a focus on explosive movements, are key to this workout. You want to go heavy, but you also want to be keeping the weight moving as quickly as possible. That’ll mean lightening up on a few lifts (but not squats. We know, you’re bummed).

Squats: 5×5. Head up, chest and butt out, shoulders back. Thighs parallel to the ground, drive from the heels. You know the drill by now. Go heavy, and get rested between sets.

4 Supersets: 5 Power Cleans/30 second planks. Squat over a barbell on the floor and take an overhand grip. Keeping your butt down and back flat, explode upward and fully extend at the ankles, knees and elbows, and, in the same movement, lower yourself to “catch” the bar as you pull it high to your shoulders and rotate your elbows forward. Start light if you need to get your form down. On the planks, concentrate on keeping your navel drawn in (imagine you’re trying to touch your spine with your belly button) and — don’t laugh — clench your butt cheeks. Yeah, we said it. This keeps your core activated throughout the exercise.

Dumbbell Split Squat: 4×10 per leg. Use a bench behind you and put your trail foot on it. Keep the same squat principles in mind here — head up, chest out, etc., etc. Hold the dumbbells at your sides, or for a bigger challenge, above your head. Alternately, you can use a kettlebell, holding it elbow-up by your shoulder on the side of your lead leg.

4 Supersets: 6 Box Jumps/15 second side planks. Use the highest box you can land on safely, and start from a two-footed position — don’t take a step first to gain momentum. By jumping back up as soon as you hit the ground when jumping off the box, you can build a great deal of stamina as well as vertical leap power. Let’s see the leg extension machine do that!

Preparing for The Holiday Health Apocalypse

NUTRISHOP Note: This is a multi-entry running article that will be updated daily. Check back for updates throughout the week!

OK, so we overstated things a little bit in our title there.

Hyperbole aside, there’s no getting around it, though: Hallowen represents the official kickoff of the winter holiday season — the four month stretch of typically increased junk food consumption across America every year, and it’s here in just 10 days.

Is a night of costumed kids, scantily clad adults and buckets of candy so bad? Well, for many who are trying to stick to a diet and haven’t been 100-percent locked in to the plan, yes. The temptation alone can cause second thoughts, not to mention the act of a good, old-fashioned chocolate binge for the week after Halloween (we know, you’re just “getting rid of all the extra Snickers” you bought).

This week, we want to help you prepare for Halloween, and it has nothing to do with avoiding the night’s festivities — yes, sweets included — altogether. Instead, we want to load you up with information to help you establish some firm winter guidelines going forward, so that you’ll feel 100-percent guilt-free when you do indeed indulge on Halloween, Thanksgiving, Christmas and the rest of the face-stuffing days that pepper the upcoming season.

First things first: Identify the enemy. What’s the first step necessary when you’re about to navigate a minefield? Well, it sure helps to know where the mines are. Luckily, in our case, we’ve got them clearly marked on our calendars. Go ahead and circle every big date you know is going to definitely feature some not-so-friendly food. Conveniently, each is just about spread out enough to give us ample recovery and planning time. If you’ve got some extra birthday parties or nine consecutive days of Hanukkah in there, well, you’ll have to be slightly more creative (and we’ll help you then, too). So, go ahead, do it: Make a physical list, hang it on the fridge, write it on your home office whiteboard, whatever. Just make sure you have something in writing that will serve as a reminder of turbulent dieting ahead. Again — you’re not looking to avoid the food these days have to offer, at least not entirely. You’re just planning so that each is a blip on the radar, and not part of a downward trend.

Planning the diet. Obviously, once you get your “here we go” dates marked, you’re going to use them as cheat days. The hard part — making sure you don’t have more than that one, so you don’t get a snowball effect. At first, it sounds easy enough: Sure, Halloween, Thanksgiving, Christmas, are going to be high-calorie days, but you can just jump right back into your regular, healthy diet, right? Maybe — if you don’t own any tupperware or saran wrap. Leftovers are the ghosts of our evil, delicious feasts, and haunt us for up to a week after the original meal, even longer when you’re talking about fun-size candy bars. Come up with a plan for those leftovers: Send them home with family, or find a healthier way to repurpose them (extra desserts should be part of the first group; save extra ham for hearty pea soup or omelettes; feel free to toss out leftover cranberry sauce. Ew). And remember, the candy you’re buying for the neighborhood’s kids is for the kids. If you have extra left over, you’ve got an entire school year of perfect, small desserts for bag lunches (for kids). Even better, just take them to your office, throw them in a central location and let your co-workers chow down.

On top of guarding against the junk food aftermath, you really want to be vigilant about what happens beforehand. Get your meal plan on point, especially in the seven days leading up to a day where you know it won’t be (remember, NUTRISHOP offers free meal plans for customers). Eat plenty of protein, vegetables and fiber, and stay hydrated. That way, when the Big Junk Day comes, your body will ramp up its metabolism to process all the strange, high-calorie food with minimal inclination toward storing any of it as body fat.

Planning the workouts. This one is big. Not only do holiday festivities tend to throw a lot of unhealthy food our way, but they also end up robbing us of the physical activity needed to 1) burn the extra calories and 2) maintain or improve upon the hard work we’ve done year-round. It’s an even more delicate time for fledgling healthy people, new in their goals of fat loss and hit with a massive gamut of temptation once fall rolls around. Here’s how to deal with it all.

The first step is creating a workout plan, and deciding how many days a week you want to work out. Even three good workouts a week is solid, but four to six  is ideal, with a little bit of exercise every day (even if it’s a quick walk around the block with your dog or a couple minutes of jumping jacks in the morning) when you don’t go. Once you decide that, you can easily see how many workouts you have headed your way over a given time frame. For example, let’s say you started today, and wanted to get through Halloween, Thanksgiving and Christmas without missing a workout. Easy — scheduling a workout is a much more effective way to get in your work than deciding randomly to go.

In this case, there is a 62-day span we’re talking about, if you were to start now. Let’s cross off the holidays already as non-workout days (though you really could easily get in some exercise on Halloween — the gyms don’t close like they do for the other ones). Now we’re talking about 59 days. If you’re going five days a week, you’ll have 42 workouts in front of you. That leaves you with 17 days off. Seventeen! See? This stuff isn’t THAT hard.

Knowing that you need to get 42 workouts in during this stretch, and that you have 17 off days to burn, helps with making up for lost time along the way. Let’s say one of these days (Christmas Eve, for example) is just way too hectic, or that you’re too hung over the day after Thanksgiving. Name any reason you might miss a workout. The point is that as long as you can recover and squeeze in another one on what might’ve been a day off, you’ll be fine — and sometimes, the extra day of rest will even benefit you.

Workout of the Week: Crazy Pump Arms Workout

Add some size and “swole” to your arms with this rep-intensive workout. Download the .pdf here and take it to the gym with you!

cda

EVOLVE Metabolic Triad System

The pursuit to find the ultimate weight loss solution usually culminates with an endless trail of products that typically don’t live up to the hype. Although losing weight is sometimes a tedious undertaking, it shouldn’t result in the consumer being a “lab rat” for companies trying to pass their products off as the “next big thing” with little to no research or clinical trials supporting their ingredient claims.†

Elemental Health SciencesTM is here to put an end to this frustrating cycle. The Ultra Strength EVOLVE Metabolic Triad SystemTM is compromised of several of the most highly regarded, highly publicized, studied, patented and researched weight loss ingredients in the sports nutrition industry to date. These ingredients have been put to the test and individually shown to assist in the efforts of achieving your fat-loss goals.†

KETOLEAN 7TM
CLA or conjugated linoleic acid, is a naturally occurring fatty acid found in meat and certain dairy sources. CLA is a clinically studied weight loss aid that assists the body in effectively burning more calories. In a 2007 meta-analysis, CLA demonstrated significant support for healthy body composition, resulting in a reduction in total body fat and an increase in lean body mass. In addition to its fat loss properties, CLA’s health benefits include being an anti-catabolic agent, an antioxidant and has also been shown to support immune function.†

LCLT or L-Carnitine L-Tartrate has been studied for its ability to stimulate and shuttle long chain fatty acids into mitochondria so it can be utilized and eliminated easily. Scientific evidence shows that increased levels of LCLT lead to increased fat burning. LCLT aids in an increased metabolic rate while maintaining levels of lean muscle tissue, a crucial trait since muscle tissue is where the majority of fat burning is takes place. LCLT is also useful for reducing cravings and increasing the amount of energy to exercise.† Green Coffee Bean extract contains high amounts of a key substance known as chlorogenic acid. Chlorogenic acid has recently been nationally highlighted based on studies supporting its role in supporting metabolism. In fact, several reports on humans suggest that green coffee bean extract (containing chlorogenic acid) holds great potential for fat loss support.†

Raspberry Ketones is the primary compound responsible for a raspberry’s pleasing aroma. It also happens to be one of the most expensive ingredients in the industry as 1 kilo of raspberries contains less than 2mg of the compound. Raspberry Ketones regulate adiponectin, a protein used to regulate metabolism.†

HUM5007 Synergistic Complex (Calcium Citrate, Green Tea extract, 7 Keto, Ascorbic acid as vitamin C, Chromium Nicontinate Glycinate, and Cholecalciferol as vitamin D3) was subject to a leading study which tested the theory and proved that this potent combination will increase the resting metabolic rate (RMR) in overweight subjects while consuming a caloric restrictive diet. In the study, HUM5007 reversed the drop in RMR normally associated with dieting which equates to greater fat loss.†

DIOXITONE T4TM
DicanaTM (3,3’ Diiodothyroacetic acid, protected by US Patent #7,919,533) is fueled by a powerful proprietary combination of patented Diiodothyroacetic acid isomers. These powerful, ground-breaking isomers represent the pinnacle in metabolic regulation as they are metabolically active on their own in addition to having a direct reversible pathways to the fat incinerating T3 thryoid hormone, Tricana, and T2!†

DicanaTM is a potent non-stimulant metabolic booster developed to dramatically increase fat burning by raising basal metabolic rate, thus, increasing oxygen and energy consumption by the body. DicanaTM increases the rate caloric burning through pro-thyroid mechanics; causing a shift in the from fat mass in favor of lean muscle. This is accomplished by strategically repar- titions calories, increasing muscle protein synthesis while simultaneously annihilating body fat.

DIOXITONE T4TM Proprietary Complex (Ginger Root Extract Concentrate for Gingerols, Coleus Forskohlii Extract (standardized for forskohlin), Organic kelp (containing iodine), Bladderwrack (Fucus vesiculosis) Extract, Bioperine® (Black pepper). More than the typical industry fluff and filler, the DIOXITONE T4TM Proprietary Complex consists of non-stimulant support ingredients designed to improve the overall metabolic function in a non-stimulant, safe and effective manner.†

DIOXILEAN 5
METABOLICTM Blend {Green Coffee Bean extract (containing 50% Chlorogenic acid), Green Tea extract concentrate, Raspberry Ketones extract, Garcinia Cambogia extract (Standardized To 50% Hydroxycitric Acid), Eriobotrya Japonica extract concentrate (containing 25% ursolic acid), Grape Fruit Seed extract concentrate)}. The MetabolicTM Blend is supercharged with powerhouse nutrients which can aid in increasing the body’s efficiency in converting sugars to a more useable form, breaking down stored body fat and controlling cravings.† BOOSTTM Blend {Caffeine, Phenylethylamine HCl, Synephrine HCl 98% Huperzine-A extract (from whole herb Huperzia Serrata)}. The BoostTM Blend target energy, focus and performance by working with the body’s natural energy sources through the utilization of excess, stored body fat.† ACTIONTM Blend {White Willow extract concentrate, Bioperine® (Black Pepper extract)}. This simple yet effective combination enhances the overall “action” of DIOXILEAN 5TM through a variety of mechanisms. By supporting the body’s insulin sensitivity, fat metabolism and healthy circulation while utilizing thermogenesis (body heat), the ActionTM Blend unleashes a two-fold benefit and creates a unique “action” that supports DIOXILEAN 5’sTM metabolic boosting power.

Time to EVOLVE! Check out NUTRISHOP’s Latest Fat-Loss System

The pursuit to find the ultimate weight loss solution usually culminates with an endless trail of products that typically don’t live up to the hype. Although losing weight is sometimes a tedious undertaking, it shouldn’t result in the consumer being a “lab rat” for companies trying to pass their products off as the “next big thing” with little to no research or clinical trials supporting their ingredient claims.

Elemental Health Sciences is here to put an end to this frustrating cycle. The Ultrax Strength EVOLVE Metabolic Triad System is compromised of several of the most highly regarded, highly publicized, studied, patented and researched weight loss ingredients in the sports nutrition industry to date. These ingredients have been put to the test and individually shown to assist in the efforts of achieving your fat-loss goals.

Let’s examine this great new fat-loss system, exclusively at NUTRISHOP.

KETOLEAN 7

CLA( conjugated linoleic acid) is a naturally occurring fatty acid found in meat and certain dairy sources. CLA is a clinically studied weight loss aid that assists the body in effectively burning more calories. In a 2007 meta-analysis, CLA demonstrated significant support for healthy body composition, resulting in a reduction in total body fat and an increase in lean body mass.

In addition to its fat loss properties, CLA’s health benefits include being an anti-catabolic agent, an antioxidant and has also been shown to support immune function. LCLT, or L-Carnitine L-Tartrate, has been studied for its ability to stimulate and shuttle long chain fatty acids into mitochondria so it can be utilized and eliminated easily. Scientific evidence shows that increased levels of LCLT lead to increased fat burning. LCLT aids in an increased metabolic rate while maintaining levels of lean muscle tissue, a crucial trait since muscle tissue is where the majority of fat burning is takes place. LCLT is also useful for reducing cravings and increasing the amount of energy to exercise.

Green Coffee Bean extract contains high amounts of a key substance known as chlorogenic acid. Chlorogenic acid has recently been nationally highlighted based on studies supporting its role in supporting metabolism. In fact, several reports on humans suggest that green coffee bean extract (containing chlorogenic acid) holds great potential for fat loss support.

Raspberry Ketones is the primary compound responsible for a raspberry’s pleasing aroma. It also happens to be one of the most expensive ingredients in the industry as 1 kilo of raspberries contains less than 2mg of the compound. Raspberry Ketones regulate adiponectin, a protein used to regulate metabolism.

HUM5007 Synergistic Complex (Calcium Citrate, Green Tea extract, 7 Keto, Ascorbic acid as vitamin C, Chromium Nicontinate Glycinate, and Cholecalciferol as vitamin D3) was subject to a leading study which tested the theory and proved that this potent combination will increase the resting metabolic rate (RMR) in overweight subjects while consuming a caloric restrictive diet. In the study, HUM5007 reversed the drop in RMR normally associated with dieting which equates to greater fat loss.

DIOXITONE T4

Dicana (3,3’ Diiodothyroacetic acid, protected by US Patent #7,919,533) is fueled by a powerful proprietary combination of patented Diiodothyroacetic acid isomers. These powerful, ground-breaking isomers represent the pinnacle in metabolic regulation as they are metabolically active on their own in addition to having a direct reversible pathways to the fat incinerating T3 thryoid hormone, Tricana, and T2!

Dicana is a potent non-stimulant metabolic booster developed to dramatically increase fat burning by raising basal metabolic rate, thus, increasing oxygen and energy consumption by the body. Dicana increases the rate of caloric burning through pro-thyroid mechanics, causing a shift from fat mass in favor of lean muscle. This is accomplished by strategically repurposing calories, increasing muscle protein synthesis while simultaneously annihilating body fat.

DIOXITONE T4 Proprietary Complex (Ginger Root Extract Concentrate for Gingerols, Coleus Forskohlii Extract (standardized for forskohlin), Organic kelp (containing iodine), Bladderwrack (Fucus vesiculosis) Extract, Bioperine (Black pepper). More than the typical industry fluff and filler, the DIOXITONE T4 Proprietary Complex consists of non-stimulant support ingredients designed to improve the overall metabolic function in a non-stimulant, safe and effective manner.

DIOXILEAN 5

METABOLIC Blend {Green Coffee Bean extract (containing 50% Chlorogenic acid), Green Tea extract concentrate, Raspberry Ketones extract, Garcinia Cambogia extract (Standardized To 50% Hydroxycitric Acid), Eriobotrya Japonica extract concentrate (containing 25% ursolic acid), Grape Fruit Seed extract concentrate)}. The Metabolic Blend is supercharged with powerhouse nutrients which can aid in increasing the body’s efficiency in converting sugars to a more usable form, breaking down stored body fat and controlling cravings.

BOOST Blend {Caffeine, Phenylethylamine HCl, Synephrine HCl 98% Huperzine-A extract (from whole herb Huperzia Serrata)}. The Boost Blend targest energy, focus and performance by working with the body’s natural energy sources through the utilization of excess, stored body fat.

ACTION Blend {White Willow extract concentrate, Bioperine (Black Pepper extract)}. This simple yet effective combination enhances the overall “action” of DIOXILEAN 5 through a variety of mechanisms. By supporting the body’s insulin sensitivity, fat metabolism and healthy circulation while utilizing thermogenesis (body heat), the Action Blend unleashes a two-fold benefit and creates a unique “action” that supports DIOXILEAN 5’s metabolic boosting power.

Workout of the Week: Mixed-Method Legs Day

Check the photo for motivation, then print out the .pdf to take with you to the gym for easy reference!

squat,deadlift,clean,legs,workout