What Does Your RDI Look Like: Omega 3-s

Omega-3s fall into the category of healthy fats because they have so many benefits. These essential fatty acids reduce inflammation , stabilize your mood, lower your cholesterol, and have been found to reduce your risk of coronary heart disease. The RDI of omega-3s is 1.1 grams per day. It’s easy to get your fill since omega-3s come from a variety of sources including fish, flaxseeds , walnuts, soybeans , and omega-enhanced foods. Are you getting enough? To find out, check my chart after you read more. Food Omega-3s (g) 3 oz. salmon 1.1 3 oz. halibut .6 3 oz. swordfish .97 3 oz. canned tuna .17 1 tbsp. flaxseeds 1.8 1/8 cup walnuts 1.1 1 cup strawberries .1 1 cup raspberries .1 1/2 cup tofu .23 1/2 edamame (soybeans) 2.8 1/2 cup steamed broccoli .1 1 omega-3 enriched egg .23 Do you think you’re getting enough omega-3 fatty acids in your daily diet?

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What Does Your RDI Look Like: Omega 3-s

Label Able: Palm Stearin

At the grocery store to pick up some soy nut butter for a batch of Soy Nut Butter Muddy Buddies I was planning on making, I saw a new kind made by Simple Food . Checking out the label I noticed an ingredient I’ve never heard of - organic palm stearin. If you’re curious to know whether it’s healthy or not read more. When palm oil is extracted from the fruit of the palm tree and then refined, it can be further refined into two forms - palm olein (liquid) and palm stearin (solid). This ingredient has a neutral taste, and contains a balance of polyunsaturated, monounsaturated, and saturated fatty acids. Palm stearin also contains linoleic acid, an essential fatty acid our bodies don’t produce, and tocopherols , which are natural antioxidants. This fat is cholesterol free, and may even lower LDL (bad) cholesterol levels. Palm stearin shouldn’t be confused with palm kernel oil, which is made from the seeds of the palm fruit and is high in saturated (unhealthy) fats. Since palm stearin is solid at room temperature, it’s often used instead of butter in breads and cakes, and can be found in nonhydrogenated margarine. It’s also used to prevent nut butters from separating, as in this soy nut butter. Well that’s a relief. Now I can enjoy my Muddy Buddies even more!

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Label Able: Palm Stearin

Katy Perry Jumps Onstage and Off

Katy Perry looks amazing in her various bikinis . What’s her secret? According to a recent interview with Cosmo , her favorite way to exercise is jumping rope . Not only does it burn calories - 295 per 30 minutes - but jumping rope also helps build bone-mineral density and makes your body stronger. It’s a simple and inexpensive way to get your heart rate up; use it as your main form of cardio or to warm up before strength training. Katy even jumps rope as a warmup before shows. Since this little gadget is so portable, you can pack it in your gym bag, suitcase, car, and even your purse and always have a way to get in a good workout.

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Katy Perry Jumps Onstage and Off

Summer Beverage Breakdown: Alcoholic Edition

When it’s sunny and warm and you’re craving a crisp, cold beverage, sometimes an iced coffee or fresh-squeezed tangerine juice just satisfy your thirst. Sometimes, you’re in the mood for something with a little kick. To see a breakdown of your favorite Summer alcoholic beverages keep reading

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Summer Beverage Breakdown: Alcoholic Edition

You Asked: For Omega-3s - Flaxseed Oil or Fish Oil?

Dear Fit, I never eat fish, so I worry about getting enough omega-3s. Before I start taking supplements, I wanted to know which is the better choice, flaxseed oil or fish oil capsules? -Unsure About Omegas I’m glad you’re focusing on getting enough omega-3s , since this essential fatty acid is so beneficial to our health . These fats have anti-inflammatory and mood-stabilizing properties, can relieve chronic pain, have been found to reduce the risk of heart attacks and stroke, and can lower cholesterol. To find out which capsules are the better choice, read more. In order to answer this question, we need to go over the three types of omega-3s : Eicosapentaenoic acid (EPA): Necessary for physical and mental health, this type is found primarily in fish and fish oil. Docosahexaenoic acid (DHA): Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. It’s found in shellfish, fish, and fish oil. Alpha-linolenic acid (ALA): This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA. Fish oil capsules contain both EPA and DHA, and flaxseed oil capsules contain ALA. Even though our bodies convert ALA into DHA and EPA, it’s more beneficial to your body to consume EPA and DHA directly. If you have nothing against eating fish products, I’d opt for the fish oil capsules and look for the USP seal when shopping for supplements. One dose will only fulfill about half of your RDI of omega-3s though, so think about getting the rest from foods such as fish, flaxseeds, and walnuts.

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You Asked: For Omega-3s - Flaxseed Oil or Fish Oil?

Gym Jargon

Reps, sets, working out, working in - sorting out all the gym jargon can be enough to make you break a sweat. Are you a fitness lingo pro, or could you use a little spot? Find out how much you know when you take my quiz. Source Take the quiz

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Gym Jargon