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Omega 3s are an important part in everyone’s diet. Here are some ideas from Dr. John Berardi on how to get more Omega 3s in your diet.

Omega 3 Snacks
by Dr. John Berardi

Once you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll have less body fat around them to impede their jump height.

While most of you probably already know that the omega 6: omega 3 balance is critical, I’m sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?

How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.

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Do you ever find yourself wondering what else you can eat, maybe even on a so-called ‘cheat day’? I know I do sometimes. I get tired every now and then of eating virtually the same type of foods all the time.

This is where recipe sites come in handy. Granted, not all of them are friendly for our particular lifestyle, but I think you can still get a lot of ideas from these sites. Then just tweak the recipe to your needs.

One really cool site for this is KeyIngredient.com. You can submit your own food recipe, view other recipes, and even add them to your own blog or whatever you want. Here’s an example:

Anyway, its a fun little site, check it out sometime and see what kind of recipes you can come up with and tweak to your enjoyment!

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There are different variations on this question, but it seems that a lot of us wonder how often we should train, how many days of rest we should have between workouts, etc. It would be nice if there was a blanket answer for everyone such as “Train 3 days a week with one day of rest in between.” Wouldn’t it be nice if everything was that simple?

The fact is that different people do better under different routines. I believe that in the end you have to experiment and learn what works best for you and your situation. There are just so many things to take into consideration such as your work schedule, how much time you have to go to the gym, nutritional concerns, etc.

Real Solutions Magazine put out a good article on this topic that approaches it from those different angles. In fact, at the end of the article the author, Nick Nilsson, actually gives examples of different routines he has followed during different times in his life. It makes a good read.

Here’s a link to the article: Training Frequency: How Often Can You or SHOULD You Train to Maximize Your Results?

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I was thinking about what to write about today, but I decided that I would go ahead and just do a short list of some of the most common muscle building supplements that are available out there.  You have most likely heard of all of these before, but I think it’s good to go back to the basics sometimes.

• Creatine - Creatine is the most popular bodybuilding supplement simply because it works.  It’s pretty easy to find plenty of examples of people that are seeing great results with this product.
• Whey Protein - You gotta have your protein!  Whey is the best, simply put.
• Glutamine - Glutamine is the most abundant amino acid in the body and has all sorts of benefits.
• ZMA - ZMA helps you produce more testosterone, and I think we all know what that leads to (bigger muscles from working out)
• Other

I’m sure I could add more things to this list, but those are some of the basics.  You could also look at some products like NO2, HMB, and others.  But some of these are not as well proven to help.

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