Pre WOD: Every 45 seconds for 12 sets building:
Touch and go Power Clean and Jerk 1.1
WOD: 12.3: 18 min AMRAP of:
15 Box Jumps (24/20)
12 Shoulder to Overhead 115/75)
9 Toes to Bar
The three good fat thing I want to talk about…
1) Monounsaturated Fats:
This is that thing you know you can find in olive oil and also that someone told you it was good for you. Little did you know, that monounsaturated fats can also be found in flaxseed, sesame seed, sunflower, safflower, corn, and peanut oil. Before you go chugging peanut oil (and especially after what we said about polyunsaturated fats), please take a look at the ratios between monounsaturated and polyunsaturated fats. Olive oil is about 75% mono while peanut oil is only about 49%. Studies have shown that MUFA can help lower your Low Density Lipoproteins levels (what people think of as the bad cholesterol).
2) Saturated Fats:
These guys have such a bad rep. When Ancel Keys (the father of modern nutritional thinking) published his 7 country study, he pinned the most blame on saturated fats for causing heart disease and everything else that is bad in this world. The whole truth is a little different. Chemically speaking, these fats are even more stable than polyunsaturated fats and are even less prone to going bad, which makes them all the more delightful. Good saturated fats from animals help with cellular and immune functions and will also assist the body in making cholesterol (which is something you need if you are planning on having sex…google it). You need this stuff as much as your body wants it.
3) The essential fatty acids aka the omegas:
Of course I am talking about Omega-3 fatty acids and Omega-6 fatty acids. Let’s define the O3:
What: Eicosapentaenoic Acid (EPA) / (alpha) Linoleic Acid (ALA) and docosahexaenoic acid (DHA)
Where: Found primarily in fish, algae, flax (teddy’s peanut butter has some), and nuts.
Why: Thins blood, supports the brain, and fights inflammation at the cellular level
Let’s talk about O6:
What: Linoleic Acid (LA)
Where: Grain fed beef, corn, and other grains.
Why: They help your skin, kidneys, and other functions.
The body works well when these two exist in their ideal ratios. The enzymes using them don’t have to compete when there is a 2:1 Omega 6 to Omega 3 ratios or better. And studies have proven that incredible things can happen at this level, including the battling cancer. The problem is that in the average Western diet, the ratios of Omega 6 to Omega 3 is not even close. It is much closer to 20:1 or worse. This imbalance promotes a great degree of inflammation, which can be linked to just about everything that can ever go wrong. If you want to work on one thing to remain healthy, work on balancing these guys out!
And that’ll be all for now. I am sorry that these posts have been a tad on the long side lately, but I think it’s important. I hope you have enjoyed them and for anyone looking for some more chatter, feel free to e-mail me.
Enjoy your weekend