Fish Oil: The Magic Pill

Let me tell you a little story about me, and fish oil.  About two weeks ago, after a seriously heavy squatting session, I walked back to my dorm with burning hot knees, feeling like they were on fire every single time the ligaments moved at all (which they were doing quite frequently while walking...surprise surprise.)  I knew it was every Olympic lifter's nightmare:  patellar tendinitis.  This is where the tendons across the front of the knee (the patellar tendon and surrounding tissue) become inflamed and swollen, and therefore are very resistant to sliding smoothly like they should.  The cause?  Overuse.  It's a quite common injury among lifters, as well as runner, jumpers, and any athlete who runs, jumps or squats day in and day out.  For an Olympic lifter, it can be extremely depressing, as it means that future squatting sessions will be full of pain and misery.  And taking time off from training unfortunately ISN'T an option.  Any time not spent under the bar is progress lost toward new PR's, podium placings and gold medals.  Patellar tendinitis isn't dangerous, just VERY uncomfortable and debilitating.

So what did I do?  At first, I started ice massage, which helped a little, but never seemed to make any progress in the grand scheme of things.  Every workout after that was pain and suffering just as bad as before.  So I did a little more research, and through countless hours of internet searching I found what I hoped to be a possible cure:  Fish oil.

I read that Olympic weightlifters, when faced with patellar tendinitis, often go on a mega dosing fish oil regimen.  That called for 5000 mg a day for the first week, and an additional 2500 mg a day ever week after that.  I read that the condition should improve noticably in 10 days, and be almost gone by day 30.  I figured it couldn't hurt, and so I picked myself up 300 caps of 1000 mg fish oil pills.  The very next day I started in on 5 pills, spread throughout the day.  Well my friends, it's been ten days, and I'm pleased to tell you that my knees feel SOOOO much better.

Sure, I kept icing, massaging, stretching, and foam rolling, but I have absolutely zero doubt in my mind that fish oil is a nearly "magic" cure for joint pain.  If you don't believe me, just read the countless testimonies by other happy consumers who have loosened up and feel tip top thanks to a pill filled with oil from a fish.  But after I started dosing, I did some reading on the pills.  Turns out fish oil is far more beneficial than I ever could have imagined.  Honestly, I would recommend EVERYONE get on fish oil pills, because what they do to your body is absolutely astounding.  Let's look at these magic capsules a little more closely, and really see what I mean about their truly remarkable power at improving your health and well being.

Omega-3:  A lot of the magic in fish oil pills comes from this substance right here, omega-3 fatty acids.  This stuff is like liquid gold.  It's probably some of the best cardiovascular support you could ever get, and will lower bad cholesterol considerably if regularly dosed.  It also acts as a strong anti-inflammatory, which helps bloodflow, joints, and pretty much everything else in your body work smoothly and pain free.  There are a few types of omega-3 fatty acids: EPA, DHA, and ALA.  The two most biologically available and important of these are EPA and DHA, and both are found in significant amounts in fish oil.  ALA isn't as important in our body, and can be found more often in flax oil.  These are called "essential" fatty acids because our body cannot produce them on its own and yet requires them to function.  That's why fish oil supplements are an extremely good choice, especially for those who don't get much fish in their normal diet.

On a side note, in order to achieve maximum health status, you need a good ratio of omega-3's to omega-6 and omega-9 fatty acids.  The two latter are often found in other fatty foods such as nuts and seeds, and therefore we usually get plenty of them.  However omega-3 fatty acids are usually lacking in the average individual's diet, and therefore it's very important to supplement fish oil.

Decreased Stroke Risk:  Strokes are caused when plaque builds up in your veins to the point where it begins to break off and cause a clot in your brain's blood vessels.  That's NOT good.  Luckily, fish oil has been proven to break down the plaque in your veins, drastically decreasing the chance of suffering from a stroke.  I'll take that and run with it, thank you very much.

Improved Mental Health:  Fish oil has actually been shown to support proper levels of serotonin production in the brain, which will help treat/prevent conditions such as depression.  It has also been shown to aid in memory and overall cognitive ability.  I think that's awesome, don't you?

Healthy Skin:  Fish oil has been proven to improve the health of your skin, allowing for greater elasticity through optimum collagen production.  It'll keep you looking young and wrinkle free.  I'm not saying it works miracles, but hey, healthy skin is always a nice thing to have, don't you think?

Fat Loss:  Haha ok, I'll go into a little more depth on this one, as I can guarantee it'll peak the interest of a few more people.  Fish oil is an EXCELLENT tool for fat loss, and I'd say it's essential for anyone wanting to see real results as quickly as possible.  Fish oil increases the production of leptin, which both increases your metabolism and decreases your appetite.  A faster metabolism means more fat burning power, something many people would absolutely love.  Secondly, fish oil is able to increase insulin sensitivity, which allows your body to release less insulin when it senses ingested carbohydrates.  This ensures that you'll be less likely to store excess carbs as body fat.  Thirdly, fish oil actually helps build lean muscle mass, which will also increase your metabolism and cause your body to hold onto less body fat.  Fish oil, despite being 100% fat, actually is probably one of the most powerful fat loss tools you could ever have in your arsenal.  Cool huh?

Joint Health:  OK, I saved this one for last because I've already sort of discussed it.  Fish oil is one of the best tools out there for maintaining healthy, pain free joints.  Its anti-inflammatory properties keep things sliding smoothly, and hey, the slippery properties of oil don't hurt either.  Thousands upon thousands of people have obtained amazing pain reducing effects from dosing fish oil on a regular basis, and if you think it's too good to be true I IMPLORE you to give it a go for yourself.  You'll be very surprised at how effective this stuff is.

Fish oil has been touted as the only supplement worth taking.  While I don't completely agree with this, I do agree that it is almost 100% necessary for any serious gym-goer, casually active individual, or couch potato. Seriously, this stuff will do you nothing but good.  If you don't believe me, try it for yourself.  Pick up a bottle, start your dosage at 3 a day, and see what changes start to occur in your body.  I can almost guarantee you'll love this stuff as much as I do by the time you're done.

Love the fish, keep healthy and happy, and as always, GOOD LUCK!


References:
http://www.livestrong.com/article/315158-the-truth-about-fish-oil-fat-loss/
http://orthopedics.about.com/cs/patelladisorders/a/patellartendon.htm
http://fishoilbenefitshq.com/
http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet

Steamers: Health Under The Waves!

As you probably all know by now, I'm a HUGE fan of seafood.  I would definitely consider myself more surf than turf, and for good reason.  Most fish and shellfish have more protein, more omega-3 fatty acids, and greater vitamin density than land meat counterparts.  "Steamers," or steamed clams, are no exception.  They are a fantastic diet choice for anyone looking for a large protein content with barely any saturated fat.  Those little shelled up tasty morsels are actually one of the best lean protein sources you can find, and your next trip to Red Lobster or Weathervane should definitely include them as an appetizer in your meal.

First, let's explore the background of the "steamer."  This name is a pretty common nickname for the soft shelled clam, which are harvested off the coast of New England and can usually be found being served in any little ocean town in that general area.  My favorite place for seafood?  Nothing beats the little family run crab-shacks of Maine, and I've had some of the best steamers EVER in a place called "Bob's Seafood," in a town called Windham, in the great state itself, of course.  Bottom line is, if you want great seafood, come to my home turf of New England.  You won't regret the trip.  Now, onto the health benefits of steamers:

Low Calorie:  Steamers are a very low calorie food, perfect for someone with a strict calorie count they're trying desperately to stick to.  How low calorie are they?  Well, 1 lb of littleneck steamers (in shell) are only about 55-70 calories.  That's LOW!  And if you like the bigger clams?  Well, you're still in for a low calorie treat.  Here's the nutritional sheet for 8 large clams, or 12 medium ones (again, steamers are generally much smaller):

Nutrition Facts

Amount Per Serving
Calories 137.6 Calories from Fat 16.2 Fat 1.8 g 3 % Saturated Fat 0.17 g 1 % Polyunsaturated Fat 0.52 g Monounsaturated Fat 0.15 g Cholesterol 63.2 mg 21 % Sodium 708.2 mg 30 % Potassium 525.6 mg 15 % Carbohydrate 4.8 g 2 % Dietary Fiber 0.0 g 0 % Protein 23.7 g 47 % Alcohol 0.0 g
Vitamin A 10 % Calcium 9 % Vitamin D 2 % Thiamin 9 % Niacin 15 % Vitamin B6 5 % Phosphorus 24 % Selenium 65 %	Vitamin C 32 % Iron 130 % Vitamin E 4 % Riboflavin 22 % Vitamin B12 1,379 % Manganese 0 % Copper 27 % Magnesium 4 % Zinc 17 %

High Protein:  Well, as you can see by the nutritional facts above, steamers are an incredible source of lean protein.  It really varies depending on clam size, but for one serving of steamed clams you can easily get between 10-25 grams of high quality, lean as HECK protein.  That's awesome, especially if you're a regular gym rat and need to build those muscles back up BIGTIME.  They're also a very low carb food, so they'll work beautifully as a protein source on ketogenic diets as well.  

Fat Content:  Not only are steamers low in fat, but the little bit of fat they do have is completely healthy for you.  Like most other fish and shellfish, steamers are very rich in monounsaturated fat and the essential fatty acid Omega-3.  O3 is extremely heart healthy, and lowers bad cholesterol quite effectively when consumed regularly in your diet.  It's also a great anti-inflammatory, which is very important for optimal bloodflow and bodily repair.  With steamers, fat is your friend.

Mercury:  The mercury scare with seafood has been a pretty big deal these days, and has caused quite an uproar in the health community, leading to all sorts of recommendations like limiting seafood intake to once or twice a week.  While I don't buy into the hype quite as much as some, and there's good proof that this mercury problem is overstated, you still want to be careful if you consume seafood a LOT (like me...).  Too much mercury isn't a good thing, that's for sure.  The good news is that steamers, compared to most other seafood, are VERY low in mercury.  So crack open a few and rest easy while you chew, because steamers, and clams in general, are definitely considered a low mercury seafood.

Vitamins/Minerals:  Well, I've posted a complete vitamin and mineral profile of steamers above, but I'll restate a few of the obvious ones just for the sake of completion.  Steamers are EXTREMELY high in vitamin B12, providing over 1300% of the daily value in one serving!  Vitamin B12 is water soluble, and is critical to proper brain and nervous system function.  B12 is very difficult to synthesize, so getting B12 in natural foods is very important.  

Steamers are also high in vitamin C, providing about 30% of the daily value per serving.  They are also packed with selenium, and the metals iron and copper.  

There it is, a health profile for steamers, which might just be one of the tastiest low calorie high protein foods on the market.  If you get a chance, ORDER SOME, you won't be sorry.  Just watch out for the sodium content, it can get pretty high, especially if you're dipping each little morsel in brine.  Also, watch out for that other dipping sauce, the delicious yet fat and calorie packed melted butter.  Appreciate the steamer for its remarkably savory flavors, and skip the butter.  Trust me, you'll be fine, and feel a lot better about yourself.  

I'm off to get some of these little suckers tonight.  CAN'T WAIT!

Good Luck!

The Ultimate Snack: Canned Fish

My Dorm Room

I've been wanting to do this article for a while, as it covers something dear to my heart.  This food has some of the greatest health benefits per calorie of anything I've ever come across, and should be a staple in anybody's diet, especially those looking to support the growth of lean muscle mass.  The best part is, it's cheap stuff, portable, and low calorie, and therefore can easily fit into almost anybody's daily meals.  What is this remarkable super food that I personally am sooo fond of?

Canned fish!!!  Or actually, I should say packaged fish.

Whether it be salmon, tuna, crab meat, herring, mackerel, or even anchovies, canned fish will do wonders for your diet.  It's satiating, and an extremely rich source of some of the leanest protein available.  It's a must for gym goers, and I usually have it at least once a day as a between meal snack.  Another great benefit to canned fish is that there's so much variety!  Seriously, go to your local Walmart and look around, you'll see fantastic amounts of fish of every variety in cans or vacuum sealed packages, ready to eat AS IS!!!  Let's examine some of the benefits a little more closely, and see why it's truly one of my most favorite foods in existence.

Protein:  OK, clearly I've already stated these varieties of canned fish are packed with lean, dense protein.  But exactly how much?  Well, in most average sized cans of tuna there are two servings of the fish, and there can be anywhere between 10 and 20 grams of protein PER SERVING!  Eat the whole can and you've got yourself a serious muscle meal.  Plus, for chunk light tuna in water, you're only getting 100 calories PER CAN!!!  WOW!!!  That's a lot of protein for barely a caloric blip in your diet.  Perfect!

To give an example of the protein power of fish, check out these two different foods I have in my dorm room.  One is a package of pink salmon (absolutely delicious might I add, and at 98 cents a package they are more than affordable), and a dedicated protein bar (a remarkably good bar for such a low price.)  The bar has 20 grams of protein, and 180 calories.  The salmon?  17 grams of protein, but only 90 calories!  I could eat two of those salmon packages and get 14 more grams of protein for the same amount of calories!  That's pretty impressive.

Omega-3 fatty acids:  These unsaturated fatty acids are essential in everything from heart health to skin health to joint health.  They will support healthy cholesterol, and will help keep joints lubricated and sliding smoothly throughout your day.  They will also help to support the immune system, and have shown signs to being an effective anti-inflammatory supplement as well.  They alleviate pain all over the place, and keep that heart of yours ticking powerfully and efficiently.

Vitamins/Minerals: Fish naturally have a whole host of beneficial vitamins and minerals, including large dosages of vitamin B12, niacin, selenium. vitamin A, and folate.  The great news is that no matter what fish variation you choose, you're most likely going to get a heaping helping of the daily nutrients your body needs.

There's no doubt whatsoever that canned fish has a lot of good packaged with it.  There are a few little things to watch out for though.

Sodium:  Packaged fish usually has a pretty good amount of sodium in it.  Some isn't too bad, and I specifically look at all nutritional labels before I buy, but some are pretty substantial.  On average I'd say canned fish has between 150 mg and 500 mg of sodium per serving, and there's usually two or three servings per can, so all that salt can add up fast.  Read the labels, and go for the varieties lower in salt.

Mercury:  Many people are extremely worried about mercury poisoning when it comes to fish.  Yes there is a slight risk if you're having the stuff for breakfast, lunch, and dinner.  But a can of tuna per day won't do you much if any harm at all, and I bet you won't feel a speck of difference even if you ended up doubling that number.  My advice?  Take a couple days break from fish if you eat it a lot, but don't be afraid of it.  If the mercury starts to add up, you'll know it.

So what are my favorite varieties?  I like all sorts of things, but tend to drift towards bumblebee and beach clif brands.  Here's a quick little description of the varities I have in my dorm room:

Chunk Light Tuna- This stuff is my foundation.  I get it in water, not oil, to cut down on both calories and fat content.  It takes a little getting used to, especially if you eat it plain.  What I would suggest is eating it with some salsa, or mix it in with some vegetables.  You can even spread it plain on some whole wheat bread and top it off with mustard, tomatoes, lettuce, onions, or whatever floats your boat.

Tiny Shrimp-  These are probably the most protein packed of anything I have on my shelf.  They're exactly what the can says:  tiny...shrimp.  For about 140 calories you're getting 30 grams of protein, and they're delicious!  Especially if you like traditional cocktail shrimp.  Eat them plain or with a little salsa.  I've mixed them into brown rice before as well, and boy was that good!

Salmon- I have a bunch of varities of this big fish in my dorm room.  I eat it both from the can (bumblebee pink salmon) or via my new favorite method, vacuum packed pouch.  Salmon is naturally a very tasty fish, and will taste better to most people than tuna straight from the can.  Again though, mix it in with a few things.  I've had it accompanying some butternut squash, and as mentioned above I've had it with salsa as well.

Fish Steaks- I love these things!  Fish steaks from beach clif are dense, yummy, and really fill you up.  They're great to eat plain, especially the ones covered in mustard sauce or Louisiana hot sauce.  They've got some sodium, but aren't atrocious compared to some other varieties.  Just pop the top, grab a fork, and dig in!

Crab Meat- This stuff is goooodddd.  It's very "light" and fluffy, and has a much less distinct taste to it than say, tuna.  It still is packed with protein, but tends to be very low calorie (only around 80 calories per can).  Because it doesn't have a huge amount of taste to it naturally, I like to add it to things that do have some taste, or at least eat them with it in a meal.  I used to have a can of crab meat and a sweet potato for my morning snack.

Sardines- These little suckers are tasty, but might take some getting used to.  They have a powerful taste, and still have the bones in them!  Don't worry, the bones only add a tiny little bit of texture (which I enjoy a lot), and are actually a great source of calcium!  Give them a try.  If you don't like them straight off the bat, try them on a whole wheat cracker or something, or again, mask the taste with a healthy sauce.  Give them a chance!

Kippered Seafood Snacks-  These big flat cans are full of smooth, tasty goodness.  The kippered herring in these things is absolutely delectable!  It's filled with healthy oils, and slides quite easily down your throat.  The high fat content will help them to taste much better to most people, and I highly suggest giving them a shot.  They're only 130 calories per can, and I'm sure they'll fill you up!


The bottom line:  Fish is unquestionably one of the greatest foods you could fit into your diet.  It's packed with all sorts of health benefits, and will really help your body to maintain healthy muscle mass and a resulting fast metabolism.  I'm not going to say fish straight from the can is immediately palatable by everyone, and I wouldn't suggest digging straight in.  Mix some canned fish in with other foods, like rice, vegetables, chilies, pastas, anything really.  You'll find you'll take to the taste much more quickly, and pretty soon you'll be popping cans of tuna and salmon out of your lunch box for a quick, low calorie, protein packed snack.  Give them all a try, I bet there's a variety out there you'll love!

Give fish a chance, your body will thank you.  Good Luck!