With the first week of the Health Club Challenge under your belt and your water bottle getting lots of action, we turn to choosing foods that are nutrientdense. Foods deliver a combination of proteins, carbohydrates, fat, vitamins, minerals and other nutrients. Nutrient-dense foods have more to offer.
Whole-wheat pasta, for example, is more nutrient dense than white pasta and both are trumped by kamut pasta. If you do it right most of the time, then you don't have to worry about bending the rules a little here and there.
Eating should be enjoyable and food choices relatively stress-free. With this in mind, look at the food choices you face throughout the day. With your meals and snacks, are there times when there is a comparably convenient and enjoyable but more nutrient-rich alternative?
For example, if you eat a sandwich or wrap for lunch, incorporate more vegetables, exchange your protein for a leaner protein and swap mayonnaise for hummus.
This week's challenge is to add fish oil to your daily routine. Each day, we want you to take 1-2 tbsp of fish oils (1 tbsp if you weigh less than 150 lbs and 2 tbsp if you weigh greater than 150 lbs). Fish oils are derived from cold-water fish and are considered nutrient dense, as they are rich in Omega 3 oils and the fatty acids EPA and DHA. These essential fatty acids are integral to healthy brain function, heart health, skin health and immune function. You must ingest these oils, as your body can't manufacture them.
Without supplementation, the Omega 3 oils are deficient in the average North American diet, yet they are natural antiinflammatories and metabolism boosters.
Fish-oil brands vary by per-serving level of EPA and DHA and quality of production that ensures the supplement is contaminantfree. Two good brands are Nutrasea and Nordic Naturals. We generally prefer fish-oil liquids vs. capsules, as it is easier to get your daily dose by spoonful rather than having to swallow many capsules throughout the day.
Most capsules deliver 500-1000 mg of oil, so you would have to take a whopping 15-30 capsules to get the daily dose delivered by 1 tablespoon. Note that heating damages these polyunsaturated omega 3 oils and the liquid should be stored in the fridge to protect it from rancidity (oxidation). Now bottoms up . to both your water and fish oils!
Pacific Institute for Sport Excellence
