The Biggest Loser DGN Style

[Invictus]

Alrighty. Firstly, not a doctor or a med student, just a fitness geek with a really good memory. Bear with me, this may end up being a little long.

Ok, the usual western diet is way higher than ideal in ω-6 fatty acids. The ideal is about equal amounts of ω-6 and ω-3 fatty acids. The ω-6 fatty acids tend to promote vasoconstriction and inflammation among other things. I'm not saying that what the ω-6 fatty acids do is a bad thing, just that the wrong ratio can be a bad thing. ω-6's are absolutely necessary for clotting and immune response. ω-3 fatty acids are anti-inflammatory, and vasodilators. Basically what the ω-6 fatty acids do, the ω-3's tend to reverse. The ω-3 fatty acids are especially important if you're exercising due to the anti-inflammatory capabilities of those fatty acids.

EPA and DHA are ω-3s contained within fish oil, it is possible to increase the presence of these fatty acids in your body as a vegan or vegetarian, but you'd be getting them through the conversion of the ω-3 called ALA. ALA is found in flax and walnut oil, among other places, but your body's ability to convert ALA to EPA and DHA is very low. You can get vegan DHA supplements, which are made from algae. I guess there are vegan EPA supplements out, but they're expensive.

When you purchase fish oil you'll want to be sure of a couple things.

1.) Molecularly Distilled. Steam distillation changes the final product due to the heat involved, and undistilled oil is potentially unsafe. Usually the package will tell you how it's distilled. One side note, any fish oil supplement using oil from MEG-3 is fine. The one I'm using right now doesn't say how it's distilled, just who they buy the oil from, so I had to check there. Upon further research I've found that the MEG-3 brand is held in high regard amongst the various fitness and training communities that I've visited.

2.) Not cod liver oil. Simply, cod liver oil contains a bunch of vitamin A and D. To get enough ω-3's out of cod liver oil to be helpful, you'd be overdosing on vitamin A.

Other stuff:

If you've got capsules, keep 'em in the freezer, they'll last longer. If you've got liquid oil keep it in the fridge. Make sure that it hasn't gone rancid, you can bite the capsules to check. If the oil tastes a little fishy, it's ok. If the oil tastes really fishy and rotten, they've probably gone bad. If you don't want the fishy smell and potential fish tasting burps, go for enteric coated capsules.

Dosing:

Most of the people that I know, myself included take between 1 and 6 grams total per day. For me that's 8 normal sized caps, or 4 of the giant horse pill type that I have now. I usually do 2 (or 4) in the AM, and the same at night.

Questions, comments, concerns?

[asphyxian_doll]

Alrighty. Firstly, not a doctor or a med student, just a fitness geek with a really good memory. Bear with me, this may end up being a little long.

Ok, the usual western diet is way higher than ideal in ω-6 fatty acids. The ideal is about equal amounts of ω-6 and ω-3 fatty acids. The ω-6 fatty acids tend to promote vasoconstriction and inflammation among other things. I'm not saying that what the ω-6 fatty acids do is a bad thing, just that the wrong ratio can be a bad thing. ω-6's are absolutely necessary for clotting and immune response. ω-3 fatty acids are anti-inflammatory, and vasodilators. Basically what the ω-6 fatty acids do, the ω-3's tend to reverse. The ω-3 fatty acids are especially important if you're exercising due to the anti-inflammatory capabilities of those fatty acids.

EPA and DHA are ω-3s contained within fish oil, it is possible to increase the presence of these fatty acids in your body as a vegan or vegetarian, but you'd be getting them through the conversion of the ω-3 called ALA. ALA is found in flax and walnut oil, among other places, but your body's ability to convert ALA to EPA and DHA is very low. You can get vegan DHA supplements, which are made from algae. I guess there are vegan EPA supplements out, but they're expensive.

When you purchase fish oil you'll want to be sure of a couple things.

1.) Molecularly Distilled. Steam distillation changes the final product due to the heat involved, and undistilled oil is potentially unsafe. Usually the package will tell you how it's distilled. One side note, any fish oil supplement using oil from MEG-3 is fine. The one I'm using right now doesn't say how it's distilled, just who they buy the oil from, so I had to check there. Upon further research I've found that the MEG-3 brand is held in high regard amongst the various fitness and training communities that I've visited.

2.) Not cod liver oil. Simply, cod liver oil contains a bunch of vitamin A and D. To get enough ω-3's out of cod liver oil to be helpful, you'd be overdosing on vitamin A.

Other stuff:

If you've got capsules, keep 'em in the freezer, they'll last longer. If you've got liquid oil keep it in the fridge. Make sure that it hasn't gone rancid, you can bite the capsules to check. If the oil tastes a little fishy, it's ok. If the oil tastes really fishy and rotten, they've probably gone bad. If you don't want the fishy smell and potential fish tasting burps, go for enteric coated capsules.

Dosing:

Most of the people that I know, myself included take between 1 and 6 grams total per day. For me that's 8 normal sized caps, or 4 of the giant horse pill type that I have now. I usually do 2 (or 4) in the AM, and the same at night.

Questions, comments, concerns?

May I ask what kind of meats, cheeses and any other products are that Contain ω-6 fatty acids

and what the dosages should be?

Also there has to be a way to "break in" someone who has been imbalanced their ENTIRE LIFE.

I grew up in a very toxic environment, which I do not go into detail because I do not wish to hurt anyone's feelings.

But I ate nothing but white bread, over processed foods and tons of sugar, also large quantities of red meat, potato chips and any junk food on the market, also left alone to my "activities" I had done numerous of drugs including marijuana, acid, shrooms, cocain, smoked cigarettes for 4 years and drank alcohol from age 13 to about 6 months ago or less.

I have been clean from all for a quantity of 9 months.

I also wish to lose weight but am aware of the immense long term healing process I must go through first, from abuse, stress, and extreme negativity my entire childhood.

So with that, I would accept and be completely open minded to anything slow, healing, and "light weight" in regards to exercise, diet(which is why I asked how I should go about to gain this balance of fatty acids without putting my body in shock) and overall lifestyle changes that are gentle.

I found a great yoga site....on another note O.M.G ^_^ that I would like to share. and the very LITTLE stretches I had done make me feel very lightweight, loved and relaxed.

Thank you for that suggestion it did me VERY well.

yogaclass.com

Edited April 6, 2009 by asphyxian_doll

[TitsMcGee]

I'm ready to make the change and start getting really active again. It's warming up so I can walk outside at least. I'm starting my colon cleansing stuff in the morning, as well as doing yoga and pilates after I get home from classes. I'm considering going to the schools fitness center a few days a week to do some weight training also, but that depends on how much homework I get between now and finals.

[asphyxian_doll]

I'm ready to make the change and start getting really active again. It's warming up so I can walk outside at least. I'm starting my colon cleansing stuff in the morning, as well as doing yoga and pilates after I get home from classes. I'm considering going to the schools fitness center a few days a week to do some weight training also, but that depends on how much homework I get between now and finals.

I hope ALL goes to plan for you. ^_^

I'm glad to see others make the choice to be healthy and happy.

Its a good change, and I see that more and more people are doing it every day.

One thing I've realized this year, is that NO MATTER WHAT you go through...there is a slew of other people going through the exact same thing, so its always a good thing to see positive change.

[TitsMcGee]

I hope ALL goes to plan for you. ^_^

I'm glad to see others make the choice to be healthy and happy.

Its a good change, and I see that more and more people are doing it every day.

One thing I've realized this year, is that NO MATTER WHAT you go through...there is a slew of other people going through the exact same thing, so its always a good thing to see positive change.

Is it bad that my main motivation is that I want to drop enough weight before my sisters wedding so I can look better than her, as revenge for not being asked to be a bridesmaid? lol Yes I'm horrible. I just need to be healthier, which is why I'm also quitting smoking because A) It's killing me and B) I can't afford it. I'm just hoping that by getting more active my knees and back are going to stop hurting so much, god damn old sports injuries.

[asphyxian_doll]

Is it bad that my main motivation is that I want to drop enough weight before my sisters wedding so I can look better than her, as revenge for not being asked to be a bridesmaid? lol Yes I'm horrible. I just need to be healthier, which is why I'm also quitting smoking because A) It's killing me and B) I can't afford it. I'm just hoping that by getting more active my knees and back are going to stop hurting so much, god damn old sports injuries.

Well revenge is always bad, but I'm not one to judge.

Your motivation is yours to own. ^_^ As long as you feel its necessary for you to do so, then do it.

I however feel that whats more important is your back, knees, and health.

But if you really feel vexed by her lack of thoughtfulness, by all means, do what you have to.

<3

[prick]

Ive been feeling a little flabby so its time for me to go back and start hitting the gym. I plan to look good for the warm weather.

[Invictus]

May I ask what kind of meats, cheeses and any other products are that Contain ω-6 fatty acids

and what the dosages should be?

Also there has to be a way to "break in" someone who has been imbalanced their ENTIRE LIFE.

I grew up in a very toxic environment, which I do not go into detail because I do not wish to hurt anyone's feelings.

But I ate nothing but white bread, over processed foods and tons of sugar, also large quantities of red meat, potato chips and any junk food on the market, also left alone to my "activities" I had done numerous of drugs including marijuana, acid, shrooms, cocain, smoked cigarettes for 4 years and drank alcohol from age 13 to about 6 months ago or less.

I have been clean from all for a quantity of 9 months.

I also wish to lose weight but am aware of the immense long term healing process I must go through first, from abuse, stress, and extreme negativity my entire childhood.

So with that, I would accept and be completely open minded to anything slow, healing, and "light weight" in regards to exercise, diet(which is why I asked how I should go about to gain this balance of fatty acids without putting my body in shock) and overall lifestyle changes that are gentle.

I found a great yoga site....on another note O.M.G ^_^ that I would like to share. and the very LITTLE stretches I had done make me feel very lightweight, loved and relaxed.

Thank you for that suggestion it did me VERY well.

yogaclass.com

As far as where ω-6 fatty acids are found. Well, in all kinds of stuff. Corn oil has a lot of linoleic acid which is an ω-6, milk from grain fed cows, egg yolks, poultry, nuts, whole grains, butter. I'm not saying that you should stop eating these things, or even necessarily cut back. Supplementing with some kind of ω-3 will just help even out the ratios. Even though we tend to get a lot of ω-6's, just remember that we still need them. I haven't cut back on the ω-6 containing foods, the fish oil supplementation alone seems to have done the trick.

As far as working your way slowly into a healthy life style, I'm not sure how well that works. The thing I always was told is "Train your way into shape, don't get into shape to train". I think if you take it too slowly, you'll be at a much greater risk of stalling out. Now I wouldn't suggest instantly jumping into the routine of an olympic athlete or anything, but also don't hold off making a change simply out of nervousness. You should have at least a little idea of what you can physically and psychologically bear.

After a while all the changes will start to reinforce each other. For example, if you started lifting weights to see any great benefit, you'd also have to increase your protein intake. After a while you might find that while you've lost a bunch of weight, and have gotten strong you still can't run up a flight of stairs unwinded. At which point you might start working on your cardio more.

For me, coming from very unhealthy to fairly healthy mostly happened in large regular chunks, and I made sure not to give myself time to doubt. I think you'll find that if you work fast enough you won't have the opportunity to argue yourself back down. After all that effort, I now feel bad on days when I don't lift, or run, or train, or be active in some way. The key is to never give up, especially on the bad days. And if you do fall off the wagon, just pick yourself up and keep going like it doesn't matter.

[torn asunder]

i'm all for people getting healthier, but i don't know that i'd place so much emphasis on omega-3, & -6 fatty acids, when they are a small (but yes, essential) part of the overall key to a healthy diet.

unless you have your daily "diet" in order, there's really no reason to supplement anything. you can get 3's and 6's from foods, and eating the whole food is much healthier for you than using a distilled supplement. rather than buying fish oil, buy some fish (whitefish, salmon, halibut, etc.) ground flax seed, walnuts, shrimp, halibut, tofu, etc... no need for supplementation!

i've been researching this concept recently, and while i haven't found a lot of scientific research to back it up, it does make sense to me.

one thing to remember - there is no "miracle pill" you can take which will suddenly correct all of your issues. research, learn how your body works; optimize your diet with a goal of balance; until you understand how your body works, temporarily monitor your caloric intake/expenditure. (if you're trying to lose weight, it's entirely possible that you're eating *too few* calories, so your body is in "starvation mode" and storing anything it can get it's hands on!)

and if it seems to overwhelming, by all means, ask someone you trust for advice/direction - but remember, don't take anything you hear as gospel! ask/read many sources, compare what they all say, and make your own decisions! (i guess that applies to everything in life, huh!?) =)

[Brenda Starrr]

Well revenge is always bad, but I'm not one to judge.

Your motivation is yours to own. ^_^ As long as you feel its necessary for you to do so, then do it.

I however feel that whats more important is your back, knees, and health.

But if you really feel vexed by her lack of thoughtfulness, by all means, do what you have to.

<3

Living well is the best revenge

[torn asunder]

Living well is the best revenge

what are you, gene simmons now?

Burn your bridges, take what you can get

Go for the throat 'cause you paid your debt

Livin' well is the best revenge, so give 'em hell

While the city sleeps!

[Invictus]

i'm all for people getting healthier, but i don't know that i'd place so much emphasis on omega-3, & -6 fatty acids, when they are a small (but yes, essential) part of the overall key to a healthy diet.

unless you have your daily "diet" in order, there's really no reason to supplement anything. you can get 3's and 6's from foods, and eating the whole food is much healthier for you than using a distilled supplement. rather than buying fish oil, buy some fish (whitefish, salmon, halibut, etc.) ground flax seed, walnuts, shrimp, halibut, tofu, etc... no need for supplementation!

...snip...

You're absolutely right. I didn't start supplementing with anything until I managed to get my diet (mostly) nailed down. In my excitement, I totally forgot to mention that in my earlier post. Thanks for pointing that out.

[Brenda Starrr]

what are you, gene simmons now?

Have you SEEN my tongue?

[asphyxian_doll]

Have you SEEN my tongue?

xD lol haha

[Oh_My_Goth]

Still doing well here..

I have hit a wall on the loss part, but that's because I have stopped eating meat for lent.. Me body does not like being vegitarian... I am not gaining though

[TygerLili]

Down one more lb. despite snacking like crazy at my mom's house last night.

I think when I get my tax return I will buy myself a new "work-out" outfit to motivate me to do activities that will actually require me to wear it and justify spending the money.

[Oh_My_Goth]

Down one more lb. despite snacking like crazy at my mom's house last night.

I think when I get my tax return I will buy myself a new "work-out" outfit to motivate me to do activities that will actually require me to wear it and justify spending the money.

[Oh_My_Goth]

Another of Me co-workers noticed I have been loosing weight.. & He is really unobservant in general...

[asphyxian_doll]

Another of Me co-workers noticed I have been loosing weight.. & He is really unobservant in general...

WEWT!

Awesome!

I started teh yoga, and found really good tai chi classes and today will be looking up pilates!

^_^ I'll post them here when I get a few links together.

[prick]

Another of Me co-workers noticed I have been loosing weight.. & He is really unobservant in general...

I noticed and said something a few weeks back when I saw you wearing jeans which was a first for me. Keep it up, your looking good!

[asphyxian_doll]

Here are links to a VERY GOOD Tai Chi instructor, who has numerous tutorial vids on Expert Village.com, a GREAT Yoga Site I've found and a Link to Expert Village home page.

I LOVE THIS SITE!

They have belly dancing videos, yoga, fitness, stretching, weight lifting, just about everything!

Rich Marantz Tai Chi vids

expertvillage.com

yogaclass.com

you guys!

[Invictus]

I'd be careful of expertvillage, some of the people putting videos up there aren't nearly the experts they think they are. At least that's what I've found to be the case insofar as the weightlifting stuff. Some of the stuff that was posted there was actually potentially damaging, like the behind the neck shoulder press. At least find other sources to verify the information presented. I like the Tai-Chi videos though (not that I'm any kind of expert).

[GothicRavenGoddess (3)]

heh, I've been eating total crap lately. I'm indulging in some diet pepsi vanilla, but unless I'm out and about, I usually drink only juice. lol

well... I have to admit: I'm currently eating fried chicken (breaded in whole wheat flour!), and grits. yes, grits. with butter and cheese, and salt. none of that pansy sugar crap.. ugh...

i have been craving it all day. I miss home. ah well...

I need to cut back on my food intake.... I have noticed that I'm crave eating... replacing the smoking of a cig with the eating of food, even when I'm not hungry. I'm not hungry now, but I've been busy all day, and the rest of my body is telling me to eat. I had a sandwich earlier today, but that's it.. *sigh*... my weight hasn't gone up, well, i should say, my size hasn't gone up. and I don't see a fat cow in the mirror anymore. I see someone who'd becoming cute and beautiful. bout time! (course, I'm still realistic, I'm still a size 15, and you won't see me prancing around in belly shirts and booty shorts, --unless I'm at home-- lol)

good job everyone. I'm going to implement more exercise. I now have clean carpets, and don't dread laying on the floor (which is what was keeping me from doing it, before..) so now... no excuses! so! if you see me online, in the morning - i'm talking after 12 pm), send me an Yahoo IM and tell me to get my ass off the computer and go exercise... lol

Edited April 9, 2009 by GothicRavenGoddess

[Oh_My_Goth]

I noticed and said something a few weeks back when I saw you wearing jeans which was a first for me. Keep it up, your looking good!

[prick]

I decided yesterday to get off my dupa and go to the gym. I have been feeling a bit flabby. I havent been there in months. I got on the scale and I was 189lbs. I was disgusted with myself so I am hitting the gym and being more active to look good this summer. I also find dancing more at the clubs really works for me.

Edited April 9, 2009 by prick