Should You Eat Fish To Get Your Omega3 Fatty Acids?

It’s a good question isn’t it. Fish is contaminated with mercury, so should we be eating fish to get those good omega3 fatty acids in our diets?

And if eating fish is a bad idea because of the mercury, how else do you get that Omega3 in your diet?

There are other places to find Omega3 fatty acids, like some plant sources, but by far the best place to find the right types of Omega3 is fish.

But surely there’s a problem with eating fish, because we all know that now fish is contaminated with mercury.

According to the EPA there is mercury contamination in all fish.

And it’s not a good idea to get mercury into your body, particularly for children. Your body doesn’t get rid of it.

But notwithstanding, the EPA doesn’t tell us to remove fish from our diet. Fish is ok in small quantities and they do offer some guidelines for how much, and what type, you should eat.

It’s ok to eat 2 serves a week, but for pregnant women and children they do offer some extra guidelines.

Pregnant women and children ought not eat shark, swordfish, king mackerel, or tilefish. These types of fish are higher in mercury.

But dont eliminate all fish from your diet just because youre worried about mercury. If you like fish you can eat it, sensibly and in relatively small quantities.

But of course if you understand the importance of omega3 fatty acids in your diet you need a regular supply of fish oil. Preferable a daily supply. And there is the rub. You see for most of us ordinary people eating fish regularly is really expensive. Fish is getting more and more expensive all the time, and as it gets scarcer it gets more expensive.

And although the EPA says its ok to eat it, if youre eating fish to get your Omega3 then there is a better way. Of course if you just love fish then go for it.

There is mercury in fish, but small amounts. There is a way to get your Omega3 fats into your diet with no mercury, and at a lower cost.

User Omega3 fatty acid supplements. Fish oil capsules. These have fish oil in them, but the best ones have levels of mercury that are basically undetectable. They are sourced from fish stocks in the most pristine ocean in the world, the southern ocean, and they are put through an extremely robust molecular distillation process that removes anything that may be there. They are very clean.

But be aware that although many fish oil supplements claim to be contamination free, there are varying standards, none binding, and not all fish oil supplements are truly contamination free.

So if you’re just eating fish for it’s Omega3 fatty acids, don’t bother. There’s cheaper ways that allow you to take your Omega3 fats daily, without the mercury. But if you just love to eat fish then go for it.

Words of Wisdom From Peoria

This morning I checked my email and an article caught my eye — one that had been forwarded by a member of my mailing list who lives in Peoria, Illinois. I had to laugh, even though I have never been anywhere near Peoria. The cause of my amusement was my memory of something one of my instructors from medical school used to say to one of my classmates way back when. “Bob, what will they think of this in Peoria?” Or, the alternate: “Bob, if you don’t watch out and start picking up speed, it’s quite possible you could end up with a practice in Peoria.

My instructor was a bit biased as to what cities were worth practicing in. In his mind, New York City and Boston were the only options, so Peoria certainly would have been out of the question.

I have a feeling that Bob knows that Peoria does actually have fully functional medical practices, and specialists as well.

For the first time ever, this year, the cardiologists from St. Francis Medical Center in Peoria held a Cardiology Cookout, which they are planning to hold each year from now on.

The cardiology staff members wanted to make a few points during this event: that cooking can be enjoyable and that food that tastes good does not have to be food that is unhealthy.

The event was a success, with over one hundred people attending. Each attendee was offered samples of heart-healthy foods to taste, and they given the opportunity to take home recipes that teach them how to prepare those healthy foods in their own kitchens or backyards.

To me, that idea is commendable.

The St. Francis cardiology staff had some excellent suggestions, and one in particular that I think is especially good.

People are always asking how many calories they should consume.

The way to figure that out is to multiply your weight by 15.

Say you weigh 170 pounds. You multiply that by 15, which equals 2550 calories. To maintain that weight, that’s how many calories you would consume daily.

For someone who wants to drop weight, they need to multiply their weight by 13 instead of 15. Using the 170 pound example, this totals 2210 calories. That equals a daily decrease of 340 calories. Two easy suggestions for dropping the daily calorie count: One, if you drink two sugar-filled sodas a day, make the change to plain tea, or water. This shaves off 220 calories right there. Two, try switching to mustard, instead of mayonnaise on your sandwich, and you will have pretty much taken care of the 340 calories that you are trying to take out of your daily diet. Follow those easy guidelines, and in one week you will have decreased your caloric intake by 2380, which pretty much equals a whole day of calorie consumption.

This doesn’t even take exercise into account.

Weight loss does occur without exercise, but doing both will speed up your success.

The St. Francis cardiology staff also advises taking fish oil supplements that contain omega 3 fatty acids. The best supplements are those that are made from fish that are low on the food chain, like sardines and anchovies. This way, there is less of a chance of contamination from environmental elements.

Now is something I know more than a little bit about, since I have an enteric-coated, pharmaceutical-grade essential fatty acid softgel of my own. The sofgels have the highest concentration of EPA/DHA that you can buy. The fish oil in the supplements comes from fish that live deep in the arctic waters of Norway, and are free of mercury, cholesterol, and PCBs. My softgels are exceptionally pure, meeting the high standards set both nationally and internationally.

A cardiologist from St. Francis, Kent Wise M.D. says, “We are not convinced that other supplements like vitamins E or C or folic acid actually have a positive impact on heart health.”

He goes on to say, “We are convinced that fish oil has an impact on lowering triglycerides, one of the detrimental fats found in the blood. Furthermore, some evidence has shown that fish oil can lower the risk of sudden death.

Additional advice:

Stay away from fast food (pack your own healthy lunch, instead).

Cut down on your salt consumption. This means avoiding foods like pretzels and chips and other packaged salty foods.

Eat plenty of fiber, including beans, barley, fruit and vegetables.

Whenever you can, visit your farmers’ market for fresh produce.

No matter if this advice comes from New York, Boston, or Peoria — it’s all good.

Which is Better for Me — Low Fat or Low Carb?

After completing the last part of my journey and returning to Long Island last Friday night, I checked my Inbox and discovered a large amount of emails containing questions about low-carb, no-fat, and low-fat diets.

First of all, no fat diets are dangerous, and you really shouldn’t even attempt anything like that except under strict medical supervision. Even then, I’m hard pressed to think of why it would be necessary.

Your body does need fat to operate properly. But how much is enough and how much is too much? During the last forty years or so, the consensus from the medical community has been that a small amount is enough.

The medical community has also held a similar view about carbs. For many years, the idea was that a diet high in carbs and low in fat would be the most successful. That theory has been proven to be less than successful.

Truly, the most essential factor in a successful diet is BALANCE.

That balance consists of the correct amounts of carbohydrates, protein, and fat.

As I’ve said before, and will repeat again, what you eat needs to be close to its natural state. A baked apple is close to its natural state. Fruit Loops are not. Grilled fish with grilled vegetables is close to its natural state. Kraft Microwavable Macaroni and Cheese is not.

If it comes in a package, it probably has ingredients in it that aren’t good for you. (Like trans fats and high fructose corn syrup - otherwise known as “the kiss of death”)

Additionally, almost all low fat foods have an elevated sugar content. They are made to be overly sweet so that they appeal to the taste buds. This same process is used in no-fat foods. Take a look at the label and you will find high levels of either sugar or a sugar substitute.

Low carb almost always involves a sugar substitute too, and personally, I think it always tastes terrible. You have to convince yourself that it tastes good in order to eat it. No, thanks.

A good rule to follow involving packaged foods is to choose foods that are not combined with other ingredients. It’s perfectly okay to eat plain frozen vegetables, but choosing a frozen vegetable that is packaged with a sauce is distinctly less healthy. The sauces are manufactured with ingredients that are designed to keep the sauce stable, and those ingredients will make you fat, especially since the sauce most often has more calories than the vegetables themselves.

Even though vegetarianism is considered to be a healthy way of life, there are many problems with that type of dietary restriction. Vegetarians often end up with a serious case of under-nourishment and are vulnerable to many other health risks — all stemming from the fact that they do not eat a balanced diet.

I recommend you start getting control of your diet, one meal at a time. Or as my friend Nate says, “Practice push ups instead of sit downs.” What he means is, that when you are full, you push up from the table, not sit down and eat more.

My recommendation is that you take a daily dose of pharamceutical-grade enteric coated fish oil which is manufactured to be free of contaminants. Taking this type of fish oil every day will insure that you are getting the omega 3 essential fatty acids that you need to keep you body performing at its very best.

Recently a friend recommended that I take a look at a certain bodybuilding web site. As I read what the bodybuilding author had to say, I noticed he was advocating decreasing his fish oil dose because he thought it was putting too much fat in his daily diet. It was so obvious that he didn’t know what he was talking about. Big muscles, small brain.

Because he is an athlete, he needs MORE fish oil that the average person, not less. With all the strenuous training that he does, he needs to add to his daily dose of fish oil instead of focusing on his intake of a few extra fat grams. He is obviously not aware that including the right amount of fat in his diet will surely make him look better and would probably go a long way towards helping him win a competition. I won’t hold my breath for him to listen to this advice.

Weight Loss Motivation

When I got to New York, it was covered in snow. I had been fantasizing about 50 degree weather, but no such luck.

I like how the neighborhood looks when it’s covered in show — it’s really quite lovely. This appreciation for all the loveliness is usually short-lived and I tend to want to leave when the feeling fades. This time was no different, but I have no choice — I must stay.

A major problem for most dieters is motivation. Almost every dieter starts out with the best of intentions when beginning a weight loss plan, but if they run into a problem, those good intentions can fall apart very quickly and they are at a high risk for giving up and going back to the foods that got them in trouble in the first place.

I’ve found that there are a few tactics that work well for many people.

1. Altering what you see in your mind’s eye.

2. Accurately recording your measurements.

3. Keeping a journal

4. Coming to terms with the fact that no one, including yourself, is perfect.

Comfort eating is an all-too-common way for overweight people, who tend to think of themselves as losers in some aspect of their lives, to make themselves feel better. They think “As long as I eat my junk food, at least I can feel better for a little while.”

This is delusional, but it’s true, and it needs to change. You need to start looking in the mirror and imagining yourself as healthy and fit all the time. This doesn’t happen overnight, but it is easily accomplished by practice. Changing the picture pays you huge dividends in the long run.

You will be able to become the person you imagine yourself to be — if you practice.

You can use a tape measure to get numbers if you want to, but I prefer pictures. When you start on a weight loss program, take pictures of yourself. Then imagine the new you, and get started.

A diary or a journal is an excellent way to chart your progress. You can write down the info by hand or you can work on the computer. The idea is to log in everything you eat and all the exercise you are doing. At the end of the first week, take a photo. By the time you take a look at the photos from week 3 or 4, you should be seeing real results. And when you look at the photos from weeks 10 through 12, you won’t be able to keep a smile off your face — the results will be dramatic.

Slip-ups happen to everyone who is in the midst of a weight loss routine. Don’t beat yourself up about it. The best thing to do is log it into your diary and pay attention to when and how the slip-ups happen — this will show you where your weak spots are. If you feel guilty, get in an extra workout. Don’t let you slip-ups get in the way of your progress — just take note of them, get back to your routine, and stay positive.

Your body will be grateful to you.

The more you listen to your body, the more success you will have. As you increase your fitness level, your body will begin to give you signals as to what it needs. If you ignore what your body is telling you, you are very likely to get another type of signal, and it won’t be positive.

For your body to function at its highest level, you need to be doing other things than just eating healthy foods and using a good exercise routine. Enteric-coated pharmaceutical-grade fish oil is one of those things.

The daily addition of pharmaceutical-grade enteric-coated fish oil has many benefits. It optimizes your joint mobility, aids in the function of your brain and nervous system and has many cardiovascular benefits. Add it to you routine — every day.

I take pharamaceutical-grade fish oil every day and have been for a long time, but if I slip up and skip a dose or two, my body doesn’t let me forget it, especially my joints.

(Say Bill…I don’t believe we’ve gotten any fish oil for a day or two…we’re going to send you a little reminder…how about your left knee…yeh, I know it hurts…but next time don’t forget to pack it.)

I tend to forget to take the fish oil when I’m traveling, which is often, so I’ve come up with a solution — I bring along “travel only” bottles, which never leave my side.

How Synergy Helps Weight Loss

I’m able to get some extra work done today because it’s one of those rare days where it’s quiet in the house. My wife is out, and miraculously, the cats all seem to be asleep or occupied and don’t need my attention. This doesn’t happen very often, so I’m taking advantage of it.

Taking advantage of the quiet, I just finished reading a really interesting article from the American Journal of Clinical Nutrition, published in 2007. The article comes to some extremely attention-grabbing conclusions.

One of the conclusions shown in the article is that the people who were involved in the study, upon which the article is based, were able to lose weight with a moderate amount of exercise while taking fish oil. The subjects also gained muscle mass and showed a tremendous change in their risk factors for cardiac disease.

The subjects who merely took fish oil but did not exercise did not lose weight, and the same results were shown for a group who took sunflower oil.

The group that showed the weight loss results were given between 3 and 6 grams of fish oil every day. Typically, the dose would be lower, but we have to assume that the people in the group had a great deal of weight to lose and therefore their dosage was high.

I also read an article which reviewed the study, in which the author comes to a number of conclusions that I have reached myself.

1. Spend your money wisely — on a good product. You need to be taking a very high-grade, high-potency fish oil, one that is molecularly distilled and contains no contaminants or PCBs.

2. Your fish oil should not taste fishy, or give you “fish burps.” This is why you should only take fish oil that has an enteric coating. This insures the softgels travel deep into the digestive system before they are released.

3. Don’t be tempted to take flaxseed oil instead — it’s not nearly as effective as fish oil. You would need to take 12 grams of flaxseed oil in order to match the benefits of only two high-quality fish oil softgels. And flaxseed oil has the added detriment of causing you to spend more time in the bathroom than might be convenient.

If you want to create synergy for weight loss, try enteric coated pharmaceutical grade fish oil, good food, and moderate exercise.

Pharmaceutical Grade Fish Oil and Losing Weight

Yesterday I was discussing the current political scenario with some business partners. These guys are both astute and very funny, and we had plenty of fun talking about the so-called “stimulus” bill. Just about nothing they said can be repeated here, but maybe you’ll hear them on the radio some day - unless the “Fairness Doctrine” stops them.

The question of the day is: Are you overweight? Or as comedienne Artie Lange puts it, “Too Fat To Fish?”

There’s no need to go over the medical specifics, because it’s just common sense. People know when they’re hefting around too much flab. I know it, and my friends all seem to know it too from talking to them.

The evidence is there.

Taking more than 5 seconds to button up pants.

Your shirt is getting tight in the collar.

You start altering your golf swing.

A third trip to the buffet line becomes the norm.

It takes just three flights of stairs to take the wind out of you.

The signs are there. Like arms jiggling when you come to a stop.

We all know, and we all need to start getting leaner. The way to get there is by doing a little planning.

First on the plan is to get on pharmaceutical grade fish oil and stay on it. Which is easy, a couple capsules a couple times per day.

While you will benefit internally from the start, you’ll start to see the results and feel better after the first 60 days, with full benefits in your blood lipid levels after 12-15 weeks, based on the scientific studies done. It takes time, so you need to get started NOW.

Then you need to start altering the way you eat, a little bit at a time. For instance, if you consume soda, or diet soda, on a daily basis, start cutting back and switching to water. One friend of mine was a Coca Cola addict, drinking up to six bottles or cans a day. When he made this simple change, switching from cola to water, he lost 14 pounds in eight weeks. He took my pharmaceutical grade fish oil, subbed water for cola, and 14 pounds disappeared.

He replaced his lunch burgers with salads twice a week, and lost 6 more pounds.

Then he took his ice cream servings down to just 4 ounces per day, and even more weight flew off.

For exercise, he walked up some hills. Then when he got used to that, he started jogging up them. His workouts didn’t last much longer than 15 minutes.

He’s 35 pounds lighter today and looks a decade younger.

He didn’t make any radical changes, or totally eliminate anything from his diet, other than soda. And he doesn’t miss it.

One thing he can tell you is, he took a trip and forgot to bring his fish oil, and that he could feel. He went four days without a dose, and vowed to have some fedexed to him immediately if that ever happened again.

I’ve heard that same story over and over. Once you get your health levels up, you’ll become much more sensitive to a detour. And that’s a good thing.

Will Fish Oil Help With Arthritis

Over the weekend a question came in regarding fish oil and arthritis, and the person who wrote in wanted to know what foods to eat and what supplements would help with her arthritis problems.

Generally, with regard to food, you should eat foods as close to their natural state as possible. This means vegetables, lean meats, whole grains, fresh fruits, and dairy. You’ll notice that processed foods aren’t on the list, and neither are fast foods.

When you go to the grocery store you should only shop in 3 areas, at most: The area for meat/poultry/seafood, and the vegetable and fruit areas. All the rest of the packaged products can just just sit on the shelf, undisturbed by you.

That’s a good goal, but often unrealistic. You are going to eat some processed food at some point. (Or maybe more than a bit.)

Remember that the elements that provide real nourishment for your body, like vitamins, minerals, amino acids, enzymes, fatty acids, and other elements, are usually stripped out of processed foods.

Inflammation can result from not getting these items in the needed amounts, especially fatty acids.

Long chain omega-3 fatty acids are essential to combating the pain and joint stiffness of inflammation. They do this by helping to block dietary omega-6 fatty acids, which are high in the Western diet.

Most food manufacturers care about one thing above all else: Shelf life. Spoilage is bad news for their product so they remove these essential elements to keep it at bay.

It can be tough to eat the right kinds of food. But it’s absolutely vital for your health and longevity.

Does Ocean Pollution Affect Fish Oil?

Today I get a lot of questions about pollution and how this affects nutrition products. Is there cause for alarm?

My answer is no.

When it comes to pollution, most people are thinking of heavy metals and PCBs.

These can be avoided by taking only supplements that go through a triple phase molecular distillation purification process.

You want to make sure the oils of any product are distilled in a controlled, pristine vacuum environment which insures contaminant removal above and beyond traditional purification methods.

There are international standards for filtering of dioxins, PCBs, pesticides and heavy metals, including mercury. Your supplements must surpass these.

Are contaminents something to be concerned about?

Of course.

A Canadian study sampled commercial grade fish oil recently. All the samples analyzed contained detectable residues of both organochlorine pesticides and PCBs.

The key words here are “commercial grade fish oil.”

This same grade is found in drugstores, your local grocery or health store, and anywhere you shop. It’s cheap and can be bad for your health.

Pharmaceutical grade fish oil, on the other hand, may:

1. Improvement of vascular health.

2. Cardiovascular disease risk reduced.

3. Symptoms of rhuematoid arthritis reduced.

4. Blood thinning.

Fish oil off the shelf can’t compare to that.

So only stick to pharmaceutical grade - that’s what I do every day.