FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Omega-3 vs 6

If you don’t know alot about Omega-3 and Omega-6 fats you should pick up Dr. Sears book “Toxic Fat” or visit Mark’s Daily Apple for the “Definitive Guide to Fish Oil” The gist is that in a long time ago (10,000 years) we ate mainly meat and veggies. The meat ate grass not corn so the meat had the right ratios of 3 to 6, roughly 1:2 or 1:1. Today though the majority of people’s diet consist of corn. Whether, it’s from actually eating corn, or it the some by product of corn (corn syrup, maltodextrin, dextrose, monoglycerides, etc), or also by eating meat that has eaten corn. This all throws your ratios out of whack, increasing the amount of Omega-6 you intake, and ratios are important.  The American Heart Association though is still advocating Omega-6 for it’s heart benefits even with evidence pointing to the contrary. So in response to an article published by the AHA, Dr. Sears wrote this letter. So what do you get from Fish Oil supplementation? Less inflammation,  lower heart disease risk, better vision, increase neural development, decreased cancer risk, and a bunch of other health benefits. So how much? “Take between 0.5 grams and 1.0 grams per ten pounds of bodyweight, using the EPA + DHA measurements per serving to determine how many pills or teaspoons you need daily.” is Robb Wolf’s recommendation. Taking 1-3 grams of EPA/DHA is a good place to start. Fish is also a great way to supplement your diet too! If you want to get really serious about supplementation Robb Wolff has a calculator at Whole 9 that will give you the details. Remember that in most 1000mg capsules there is only ~300mg of EPA/DHA, this adds up to a lot of pills. How has fish oil helped you out?

WOD: Squats & Pull-Ups

  • 100 Squats
    • 15 Pull-Ups
  • 75 Squats
    • 20 Pull-Ups
  • 50 Squats
    • 25 Pull-Ups
  • 25 Squats
    • 30 Pull-Ups
  • Level III: Rx
  • Level II: bands
  • Level I: Start w/ 75 Squats & 20 Pull-Ups

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