Have you taken your happy oil today??

So little thought (if any at all) is given to what we put into our bodies and how it affects our energy, moods and emotional stability. Whenever we feel low or depressed it is often chalked up to a poor night's sleep, the weather or a variety of other reasons. While these are all contributing factors, we need to look deeper. Many of us are lacking in a solid understanding of foundational nutrition and the role it plays in how we feel. Saying you eat healthy just isn't good enough.

I will be doing my best in the coming months to launch a "food for thought" newsletter that will highlight simple changes you can make to create better health for you and your family.

Topic of the month is Omega 3 fats, what they can do for you, and what you might be experiencing if you are deficient.

We have become obsessed with low fat diets and although many of us are paying closer attention to the information coming out about Omega 3's, we are still confused about what they are and the role they play in the body. The saying "you are what you eat" holds true when it comes to fats. Every cell in our body is affected by the type of fat you consume. Lower fat diets have now been linked to depression, mood disorders, over eating, vitamin deficiencies, and high cholesterol to name a few.

Our bodies can not produce Omega 3 or 6 fatty acids and we must consume them in our diets for optimum health. This balance should be 4 parts Omega 3 to 1 part Omega 6 however, the general population is closer to 1:20. This is because Omega 6's are easy to come by. They exist in plant based oils and we are unknowingly consuming them in all factory raised animals that end up on our dinner plates (another reason for shifting towards organic meat!). Omega 6's are responsible for blood clotting which is an important function but too much and we run into problems with our blood becoming too thick. This of course, increases our risk of heart and stroke problems. Omega 6 and 3 are responsible for helping us maintain a youthful appearance through our skin health as well.

Omega 3's can be found in both plant based foods such as flax seeds and walnuts, along with fish and fish oil products. Even within these groups there are significant differences. Flax and walnuts contain ALA and fish contains DHA and EPA. The body can convert ALA into DHA and EPA but isn't very efficient at doing so which is why you should be consuming a Omega 3's from a variety of sources.

So what happens when we are deficient in Omega 3's and how can we boost them?

Research these days supports that low DHA is associated with memory loss, difficulty concentrating, depression, and other mood problems along with Alzheimer's disease. Omega 3's and DHA specifically, is what the majority of your brain is made up of. Makes sense that consuming a good quality fish oil is very important for brain development. It helps to keep us sharp as adults and is imperative to our growing, learning children. A growing fetus will benefit from a mothers intake of Omega 3's and breast fed infants also will aquire these fats through breast milk. Studies are also being conducted to see if deficiencies in Omega 3's are contributing to ADHD in both children and adults. Seems to make sense since most of my clients vividly remember being forced to take a spoonful of Cod liver oil (see your parents did know something!!)and rates of ADHD in recent years have been on the rise as we have given up this nasty tasting ritual.

Omega 3's help lower our bad cholesterol (LDL) and elevate the good (HDL) which improves our artery and heart health (see the effects of Omega 6 on blood clotting above). They also increase our bone heath by positively effecting our calcium levels.

Wanna have a baby but are struggling to conceive? You guessed it. Low levels of Omega 3's can contribute to a list of reproductive problems and I can't say enough just how imperative they are to a woman's hormonal health. Stop yelling at your kids and husband and take your Omega 3's! Within the BUC alumni I have watched time and time again the shifts in my female clients when they get a handle on this piece of the nutrition puzzle. Male counterparts are cheering the better moods, and the women are thrilled at returning menstruation, their ability to conceive (yes folks this is a true story!), and diminished PMS symtoms. Once you have been a regular consumer of these happy oils you will see and feel a very marked difference if you fall off the wagon and let your levels drop.


Omega 3's have an anti-inflammatory and healing effect in the body so put down the ibuprofen! Just by balancing out the inflammatory effects of Omega 6's you will see a marked improvement in how quickly injuries heal. Aching joints can also be helped by increased Omega 3 consumption. Even inflammatory conditions like asthma, Crohn's disease and food related sensitivities can be helped by Omega 3's anti-inflamatory effect.

Do you have skin conditions like psoriasis, acne or just feel very dry due to the cold weather? You guessed it. Omega 3's will help with these as well, hydrating your body from the inside out.

Omega 3's are also key in revving up the bodies metabolism and DHA and EPA play a key role in the bodies ability to burn calories effectively. If you are looking to lose weight EAT YOUR OMEGA 3 FATS!

So what do I recommend? I suggest all clients get in a minimum of 5 grams of Omega 3's daily and variety is key. Some days have ground flax seeds, flax oil or a few walnuts and other days try to incorporate in cold water fish such as wild salmon, or sardines or a good quality fish oil pill or supplement.

For those of you taking a fish oil pill 5 grams = 4 x 1000mg pills. In a pour form of pure flax oil a teaspoon will do it. If you are taking a flavored fish or flax oil like the Barlean's then a tablespoon per day will fill this quota.

I am always on the hunt for foods that taste good and are good for you. I am a realist when it comes to nutrition and I KNOW my clients have a much easier time incorporating my suggestions if they are A. EASY and B. TASTE GOOD!

I recently discovered the Bareleans product line and am now happy to carry it in the BUC studio for your convenience. So far feedback from clients on this product has been amazing. Their kids love it and don't even know they are eating fish oil and it is quick and easy to mix into shakes, or a non fat Greek yogurt. I even managed to hide the Pina Colada flavor into a fruit dip I made over Christmas.

3/4 cup Non Fat Greek Yogurt
2 Tbsp Barleans Pina Colada
1 Tbsp Bob's Red Mill Shredded Coconut
1 Tbsp Cocoa Powder
Liquid Stevia to taste.

Mix all ingredients together and chill.
Cut up assorted fruit for dipping and enjoy!

Flavors available include:
Omega 3, 6, 9 Orange Creme Swirl
Omega 3 Pina Colada, Lemon Zest, Peach Mango
Strawberry Banana Flax Oil
Plain Flax Oil

So many uses and you are only limited by your imagination. One of my clients husband poured it on his ice cream with a banana!

We have a few more grey days ahead in the lower mainland so give your moods a boost and start incorporating your Omega 3's and find your smile!

So there you have it, the skinny on Omega 3 fats!!

We have samples for clients to taste in the BUC studio , through Balance in Motion, New Level Personal Training and also at the Maki Performance Training studio.

Please contact lindsay@bucfitness.com for ordering information.

-L

Where does the time go?? Summer seems to have just arrived and already its time to start looking towards September! 

This year has been so busy at BUC and also in my personal life.  Most of you know we welcomed Jake, the newest member of our family a short 8 weeks ago.  I still look back over what seemed to be a very long pregnancy and wonder why once the baby arrives everything seems to move double time... if only pregnancy had been the same!

What a crazy ride pregnancy was and I can honestly say that for the most part I enjoyed the ride this time around.  With my oldest son now 11 and my 9 (soon to be 10 year old) it seems like a lifetime ago that I walked this path.   I said I would never do it all again and am so happy to be eating my words now.

The 3rd time around really is the charm... still challenging having a newborn in the house but with experience comes a much more relaxed attitude or perhaps I am just older and more grounded in myself now.  Regardless of the reason I can honestly say that this little man isn't slowing me down... much ;)

So what was pregnancy like this time around?   I can say that it was totally different from my past two experiences for a variety of reasons.  I am much more "fit" now than I was in my 20's and my nutrition is on a totally different level.  Did it make a difference?? YOU BET!! 
Yes I did get some interesting cravings but because of my commitment to a healthy lifestyle my cravings were easy to maneuver.  I was able to have all those little extras without running wild and without causing excess weight gain.  I made a commitment to myself that I would use this opportunity to set an example for my clients to show them that pregnancy doesn't have to mean unnecessary weight gain.  I was able to eat a variety of foods and enjoy larger portions, maintain a level of activity and continue to learn balance, how to listen to my body and appreciate my growing bump.  It was an incredible learning experience and I look forward to bringing new insight and information to clients before, during and post pregnancy.

30 weeks

My total weight gain was 18lbs and Jake was 6lbs 3oz. 



8 weeks post pregnancy I am within a few pounds of my pre-pregnancy weight.  I can assure you that this weight loss was not due to logging hours in the gym.... sadly I am struggling with getting as much workout time in as I would like and only average 2 or 3 workouts a week.  Time is a limiting factor with a new baby so I focus on not just feeding him but also making sure I am organized to feed myself.  Healthy eating along with  healthy weight gain during pregnancy has been the key to my success post pregnancy.





So what is the best advise I can give to anyone who is expecting or planning a family expansion??  Learn how to eat and stay conscious of what and how much is going in your mouth.  It is an experience in itself watching your body grown and change and is really beautiful to embrace the bump BUT let me tell you that no woman thinks it is cute or beautiful to look and feel pregnant when your new born is suddenly turning one.... yes, time does fly by that fast!!



If you are reading this and can relate then perhaps its time to re-claim your pre-baby body and learn how to eat the right way, for health, longevity and to create a body you can love.  If you don't have a baby on the way yet then its a perfect time to LEARN how to eat and make your pregnancy a smoother ride during and post!

The September E.A.T! classes are registering now so find the one that fits the woman you are and drop me a line!

Both programs can be found at http://www.bucfitness.com/eat.html or you can contact me directly for information at lisa@bucfitness.com.

If you are interested in seeing my pregnancy evolution please check out my pictures on the BUC Face book page and while you are there enter to WIN one the E.A.T! September programs at 50% off!!  Just follow the links to Facebook on the home page of http://www.bucfitness.com/ and look for the CONTEST tab on the left of the page!! 

 Post pregnancy pictures are coming soon!



Special thank you to Susanne at http://www.bubblegumphotography.com/ for the beautiful pictures contained in this post.  Please check her out on face book or the website to see more of her amazing work!

 

-L

As a society we live in a world that demands certain boundaries regarding our right to live safe and healthy lives.  We have laws and rules in place to uphold these boundaries and become outraged if someone steps outside of these.  We live by rules to keep us safe and our children and families safe... I can't imagine a mother allowing someone to put her child in a car without being properly secured and last time I checked playing in traffic was still a no go.  We can't steal a BMW because we are bored with our Mazda and we can't physically harm someone who has wronged us.  There are serious repercussions if you want to walk this road.
We condemn world leaders who abuse their country men and we watch in horror when natural disasters turn into man made disasters.  I think we would all agree that to live in a world free of Nuclear energy is something that needs to be seriously explored.  We are currently waging war against leaders who would happily see the uprising against them squashed and could care less about the blood that is spilled to achieve this.

So someone please tell me WHY??? 

WHY do we still sit and argue that we can eat whatever we want, when we want, abuse our bodies and live with total indulgence in terms of food when it is a PROVEN FACT that unhealthy foods and poor nutrition contribute to serious illness including heart disease, cancer, diabetes, high blood pressure, strokes, osteoporosis, birth defects etc????

It's NOT OK for others to inflict pain, suffering, disease or death on us but we can choose this for ourselves and for our families?  When are we going to realize that boundaries and rules around food are NOT optional and that those of us grounded in a healthy lifestyle take these boundaries seriously?  How I choose to live my life does not guarantee me longevity or a life free of disease but just like playing in traffic I think I will take my chances and abstain.   Sure I may jaywalk from time to time, just like I may have an incredibly decedent bowl of vanilla ice cream drizzled with caramel occasionally, but I am OK with the boundaries that my lifestyle requires on a daily basis.  Perhaps if more people shared my vision and lived with more nutritional boundaries the billions of dollars that are spent yearly on health care could be put to other uses.... I know I can think of a few places this money could be put to good use.

I will step off my soap box now but leave you with this quote that I hope inspires you to think more about setting some of your own nutritional boundaries and embracing a healthier lifestyle.

"Make time for health now or be forced to make time for illness later".

Now ... go eat some vegetables!

-L

OH Nuts!

Nuts we all love them but these tasty little gems need a little light shed on them so let me flick the switch for all of you.

Nutritionally speaking we get many great qualities from nuts.  They are rich in monounsaturated fat and have a pretty neutral effect on health.  They don't really hurt us nor have they been proven to drastically improve our health.  They don't increase our blood cholesterol levels but nor do they really decrease them (this excludes walnuts which are actually a rich source of Omega 3 fatty acids which have been proven to decrease these cholesterol levels).  Nuts fall into the category of Omega 6 fatty acids and our diets tend to be quite prevalent in this type of Omega's.  Please note I am generalizing here and each nut has a very unique nutritional make up but this is just to give you some basic understanding.
60% or more of the calories in nuts come from fats so WHY do we continue to look at them as being predominately a protein?  Yes, there is protein in nuts and significant amounts in some, however, if your goal is weight loss, looking great and feeling great then its time to take a hard look at these high calorie delights.

Would you consider oatmeal a protein?  Most of us understand that this is a carbohydrate and are completely unaware of the protein content.  Did you know that spinach also contains protein?  Partial proteins are residual in MOST foods we eat, but when I look at foods I categorize a macro nutrient based on the question "what (protein, carbs or fat) is providing the greatest % of calories".  This is how I enable clients to place boundaries on foods while still being able to choose and enjoy them at their discretion without fear of weight gain or overeating.

Nuts are good for us... great, we all know and understand this, but if you are turning to these to fuel your protein needs and you are not a vegetarian put down the bag of almonds and step away.  There is a time and a place to utilize this compact caloric source but when weight loss is the goal you MUST be mindful of them and ALL your fats, good, bad and ugly.

Treat them as a fat, all be it a good fat,  but give them the respect they deserve.  Eat them and enjoy but moderation here is key.  They must be consumed in their raw unprocessed state (sorry roasted and salted isn't going to cut it). 

8 almonds will give you 5 grams of fat (or 45 calories from fat) BUT only 2 grams of protein (or 8 calories).
In the battle of you VS a bathing suit ready bottom you can see how from a calorie stand point these really add up quickly.

Remember calories from fat are 9 per gram and calories from protein are only 4.  Again, unless you are vegetarian, stick to getting your protein from true sources (animal or soy based) and keep your fats present in your meal plan but strictly measured and under control. 

Over the next few weeks I will be talking more about fats and making sure you understand the power they have to help you achieve great results or how quickly they can unravel all your hard work.

-L

This is not a fitness related post but more of a celebration and to honor all the clients, friends (and maybe even myself) who are nearing or crossing into the land of the 40's.  Its a great time to be a woman and personally life seems to keep getting better the more years I walk through it....

Andy Rooney was onto something with this commentary.  Enjoy the read!


Women over 40

As I grow in age, I value women who are over 40 most of all. Here are just a few reasons why........

A woman over 40 will never wake you in the middle of the night to ask,"What are you thinking?" She doesn't care what you think.
If a woman over 40 doesn't want to watch the game, she doesn't sit around whining about it. She does something she wants to do. And, it's usually something more interesting.

Women over 40 are dignified. They seldom have a screaming match with you at the opera or in the middle of an expensive restaurant. Of course, if you deserve it, they won't hesitate to shoot you, if they think they can get away with it.

Older women are generous with praise, often undeserved. They know what it's like to be unappreciated.

Women get psychic as they age. You never have to confess your sins to a woman over 40.

Once you get past a wrinkle or two, a woman over 40 is far sexier than her younger counterpart.

Older women are forthright and honest. They'll tell you right off if you are a jerk or if you are acting like one! You don't ever have to wonder where you stand with her.

Yes, we praise women over 40 for a multitude of reasons. Unfortunately, it's not reciprocal. For every stunning, smart, well-coiffed hot woman of 40 , there is a bald, paunchy relic in yellow pants making a fool of himself with some 22-year-old waitress. Ladies, I apologize.

For all those men who say, "Why buy the cow when you can get the milk for free". Here's an update for you: Nowadays 80 percent of women are against marriage, why? Because women realize it's not worth buying an entire Pig, just to get a little sausage.

-L