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2002/10/27, 03:16 PM
I started taking EFA's this month as a dietary enhancement. There was only so much fish and tuna that I could take. :)
What I really noticed was the difference in my skin. You know that roughness on the elbows. That is virtually almost gone. My skin also feels softer. Hubby is the one that commented on it. I am a low maintenance and busy gal so I do not use any lotions except for my face and sometimes hands. I also noticed that my nails and hands are not as dry. In my job I have to wash my hands several times a day. The soap is alcohol based which has dire affects.
I did some research on the internet and these are just cut and pastes on what grabbed my attention. Thought I would share and if anyone else has any more to add please do.
What Do Essential Fatty Acids's (EFA's) Do For Me?
maintain healthy heart and arteries
maintain mood through prostaglandin modulation
treat Eczema and maintain healthy skin
keep cell membranes working properly and efficiently
treat Diabetic neuropathy
relieve PMS and cyclical breast pain
Signs of Fatty Acid Deficiency
Excessive thirst
Frequent urination
Dry skin
Dry hair
Soft or brittle nails
Dandruff
Rough, dry and/or bumpy skin especially on the upper arms and legs
Seeds, nuts, grains, legumes, cold water fish and algae are the best dietary sources.
Insufficient intake of essential fatty acids may actually cause mental illness and supplementation may relieve symptoms.
Here's How:
Eat more fish: salmon, trout, halibut, sardines, and tuna.
Get nutty - try walnuts.
Consume more green leafy vegetables.
Use canola oil or soybean oil in place of other cooking oils.
Eat flax seed. Grind the seeds and add them to a salad.
Consider functional eggs. Although they cost more than regular eggs, you can now purchase omega-3 rich chicken eggs.
Buy a supplement. When food sources aren't an option, fish oil capsules can be purchased.
Tips:
Omega-3 fatty acids may reduce risks for several chronic diseases and may decrease arthritis and asthma inflammation.
Incorporate fish or other omega-3 rich foods into at least two to three meals per week.
:) Melissa
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Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
- -- Aristotle
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2002/10/27, 04:47 PM
Good info Mandre....
Not being sarcastic, where do you het all your info from?
What you say here always makes sense.
I have books on nutrition ,dieting, training etc, but i dont need them with you here. :)
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2002/10/28, 12:00 AM
Great post...when I started preaching EFA's to people, I got the cold shoulder so many times. Now people are starting to come around. It is like unless the media tells them to do it, it isn't right. One thing certain though, this does not mean eat them all day. They still are fats. I personally mix Flax oil in 2 shakes a day, eat fish about 3-5 times a week, and eat 1 ounce of walnuts every day. Oh, and my late night peanut butter! About 40/40/20 diet. May vary as much as 50/20/30, but no more.
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2002/10/28, 02:28 PM
good post mandre, i think i need some of that too seeing that i am alow maintenance type of woman too, i just don't have time in the day to do all that frilly stuff that i used to...LOL i am going to implement that back into my system again, i used to do it about a year ago and then stopped. thanks again!
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Bettia.... You are nothing less than Beautiful in my eyes.
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2002/10/28, 06:30 PM
Would the omega 3's cover EFA's?
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2002/10/28, 07:27 PM
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Quoting from carivan:
Good info Mandre....
Not being sarcastic, where do you het all your info from?
What you say here always makes sense.
I have books on nutrition ,dieting, training etc, but i dont need them with you here. :)
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LOL, awww thank you.
I cannot take all the credit. I have awesome teachers here on FT as well as great teachers in high school and college.
I wanted to be a Doctor but computers came along. heheheh
Reading and research are my passions as long as it interests me. LOL
I also experiment on myself. uhoh. Could get into trouble with that one.
Now if only I could combine all these into a degree for my dream job I would be one happy camper.
Omega 3's are included in the EFA's I take.
Hey ravenbeauty,
I am all about low maintenance with the lifestyle I lead now. Wish I could say it is going to slow down but I know that the tempo is only going to increase for the next year.
bb1fit,
mmmm peanut butter and walnuts. Can you take those when you are cutting?
That might be my next project. When I was younger I would eat peanut butter by the spoonful. :)
I am having a hard time finding flax seeds around here, perhaps I should go to the specialty shops instead of the supermarkets.
:) Melissa
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Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
- -- Aristotle
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2002/10/28, 08:54 PM
mandre: Unfortunately, if you are going to go to the competition level, you will especially the last 6 weeks cut out all fats. You know, it is funny, some people on those diets crave everything from pizza to ice cream. I crave peanut butter! As far as that goes, some may recommend natural peanut butter is as good as flax oil, but whereas flax lists the exact
amounts of omega 3,6, and 9, i dont know a brand of peanut butter that does the same. In a sense,
that option represents a shortcoming with peanut butter. A great option when dieting is CLA to get your EFA's. Not only do you get them, but also a great fat loss aid. There is very compelling research for CLA. As far as flaxseed oil, I have even seen it in Wal Mart now, but it is not even refrigerated. My take on good flax oil is it has to be. Their's is a knockoff of Barlean's and couple others, black bottle, etc. I personally like to buy mine refrigerated from the health food store. I know one guy who actually grinds his own flax seeds. Seems like too much work to me!
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2002/10/29, 01:53 AM
"Unfortunately, if you are going to go to the competition level, you will especially the last 6 weeks cut out all fats"
Hmmm now what is that? I'm sure that you didn't mean all fat.......
I eat 40 gr of mixed nuts every single day (walnuts, almonds and sunflower seeds), 5 ml of fish oil and some fat from my chicken breast and soy milk. That's all the fat I get daily AND my competition is in 11 DAYS!!!! (o;
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2002/10/29, 10:37 AM
Well, I think most of us at competition time in the last weeks cut out out most fats. As I said, most of us. This may be a personal thing, but as far as mandres question about peanut butter at this time, which is what I was refrering to in my reply as to her question, I would definitely cut it out. I don't think there are too many people getting ready for competitions eating lots of peanut butter.
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2002/10/29, 06:57 PM
As a secondary note, bodybuilding is a very individualized sport. While 80% of things hold true for most everyone, the diet especially can be very specific to fit individual needs. The basics are true for everyone, high protein, fibrous carbs. The fats are another issue. I would suggest maybe if you are thinking of going to the next level, i.e. competing, give yourself a couple trial leaning periods and see what works for you. My feelings right now are I prefer to cut out all fats,(at 6 weeks out or so), and switch to something like CLA, which will give me EFA's, and help make me leaner at the same time. The last thing you want to do is diet like crazy and think you are doing it right for a comp., and come time you are not ready because of some flaw in your diet. Best of luck! By the way, Mandre, keep up the great posts!
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2002/11/02, 05:37 PM
Thanks bb1fit for answering my question. I have not been eating peanut butter. I was going to get all excited that I might be able to add it to my list of foods to eat. :(
As far as competing my BF is too high. I really hadn't thought about it. Hmmm perhaps when I reduce it some more that just might be my next challenge. If I do I will do a couple of trial runs before I enter.
:) Melissa
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Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
- -- Aristotle
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