The Fitness Junction

This week:

• Knowledge Corner: Dietary Fat

• Monthly Challenge Update: 1000x kettlebell swings in April and May preview

• Meme Center: Knowledge is power

Knowledge Corner: Dietary Fat

Say it with me: Fats are good for you. Without fat in our diets, we wouldn't be able to function properly. Dietary fat serves several vital physiological purposes including providing energy, assisting in metabolizing vitamins (A, D, E, and K), supporting cell structure, providing insulation so we stay warm, and by acting as a shock absorber to protect our organs and bones. This is why current guidelines in the U.S., U.K., Australia, and from the World Health Organization all recommend around 20-35% of our total daily calories come from fat.

Fat is one of the three macronutrients, along with protein and carbohydrates. Compared to the other two, fat provides a higher dose of energy. A gram of fat provides 9 calories of energy while a gram of protein and carbs both provide just 4 calories. Due to its caloric density, fat overconsumption can contribute to weight gain, but that doesn't mean we should forego it altogether. There are different kinds of fats - trans fat, saturated fat, and unsaturated fat - and it is important to understand each one to make healthy nutrition choices.

Trans fats are unequivocally bad for you. Food with trans fats have been processed to increase their shelf life and are known to have significant consequences for heart health. They come in fried foods, frozen/refrigerated dough, margarine, and nondairy creamer. Limiting trans fats is a good principle for any diet. Emphasis on limiting. I didn't say eliminating cause I'm not a crazy person and I can crush donuts with the best of em.

Saturated fats are a complicated story worthy of their own newsletter one day (wink wink). The debate rages on about their impact on health. What I'll say here is that if you're concerned with lowering your risk of heart disease, than keeping an eye on your saturated fat intake is a good idea. This means limiting desserts and swapping out steak, pork, ground beef and whole-fat dairy for leaner options like chicken, fish, and reduced fat dairy.

Unsaturated fats are the good stuff. These include the two essential fats: Omega-3s and omega-6s. You've probably seen these marketed on food products at the store. When you see the word 'essential' in the context of nutrition, that means that our bodies don't produce that nutrient on its own (or not in sufficient quantity). Therefore, we need to include essential nutrients in our diets to support a fully functioning body. Omega-3s and 6s have a wide range of health benefits. Omega-3s have been linked to reducing heart disease risk, fetal health, supporting brain and eye function, and protecting against cancer, Alzheimer's, and arthritis.

Fatty fish, like salmon and herring, are the best sources of omega-3s and you should aim to eat a serving of those twice per week. One study found that 95-99% of people don't get enough omega-3s in their diet, so we all need to eat more fish! Omega-6s are easier to come by as they are in many of the seed oils used to make our favorite snacks. The healthiest sources of omega-6 though are walnuts, pecans, sunflower seeds, and sesame seeds.

Fats are very complex, and as I hinted at, a sometimes controversial topic. There is general consensus though on a few key areas that can help guide your nutrition choices. Avoid trans fats and increase intake of unsaturated fats like omega-3s. Nutrition facts labels are your best friend in this regard so use them to compare options at the grocery store. That approach will ensure you're attaining the vital health benefits of fats while minimizing their downside.

Trivia

What is the record for largest salmon caught in sport fishing?

• A. 97lbs

• B. 126lbs

• C. 85lbs

• D. 113lbs

April Challenge: 1000x Kettlebell Swings

That's what you call procrastinating! At least I made up for it with some extra credit swings the last few days. There's no wisdom or lessons to be learned from this challenge. But I'm glad I did it and had a monthly goal to work towards throughout April.

For the next challenge, I want to do something that will help provide more flexibility and stability to my workout regimen. Yoga is the perfect fit. So I'll be challenging myself to complete at least 30min of yoga per week throughout May.

Meme Center:

Trivia answer: A. 97lbs. Angler Les Anderson caught this man-eater king salmon on the Kenai River in Alaska in 1985. That's beaucoup omega-3s. Here's a pic:

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