Simple Nutrition: Part 2

By E.C. Synkowski

Video Article

CrossFit trainer E.C. Synkowski offers practical nutrition information to help with day-to-day choices. In Part 2, she talks to a group at CrossFit Hingham about protein and fat.

Protein is pretty easy to understand for most folks, but fat can be tricky. There are three types of fat: saturated, monounsaturated and polyunsaturated. Saturated fat is the most stable and the best for your body. The problem is that when you eat a food that has fat in it, it’s in a combination of all three.

“Instead of making yourself mad trying to know exactly which meat has which kind of fatty-acid balance, my sort of practical recommendation is just rotate your meat sources,” Synkowski says. “Have beef, have chicken, have seafood, have eggs, and that’s going to give you a nice balance across the three different types.”

Video by Again Faster.

9min 10sec

HD file size: 254 MB
SD wmv file size: 110 MB
SD mov file size: 54 MB

Please note: These files are larger than normal Journal videos. For smoother viewing, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).

Additional audio: CrossFit Radio Episode 220 by Justin Judkins, aired April 18, 2012.

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15 Comments on “Simple Nutrition: Part 2”


wrote …

More please. These are excellent!!


wrote …



wrote …

Smart Balance put out a new oil. It has somewhere around 1100mg of Omega3 per tablespoon and If I remember correctly they list the Omega6 vs Omega3 as a 4:1 ratio. Can anyone tell me if I take this oil (ie 2-3 tablespoons per meal) will this have the same benefit as taking just straight Omega3 1000mg tablets? The oil is only around $3.50 vs $20-60 for the tablets.


replied to comment from David Smith

I don't think taking that much PUFAs is a good idea, and especially not in a 4:1 ratio. From what I have read, a 1:1 ratio is optimal in the body.

For me personally, excess PUFAs of ANY sort give me acne and other issues.


wrote …

I agree, these are excellent.


wrote …

i would like to see the rest of the video. i agree excellent!


wrote …

Great videos, would really like some more of these.

When we have to get lean meats, I'm assuming coconut would be the best source of saturated fat?


Hi Sindre,

I'm glad you enjoyed the video. Coconut oil would work, as would red palm oil, as would something like grass-fed butter or ghee.


wrote …

Excellent Video. Will there be Part 3, Part 4, etc...?



wrote …

Is there any way to access the meat chart by Chris Kresser she mentioned online?



wrote …

Also important to note that only EPA and DHA can be used by the body. ALA, which is found in grain-based sources, can be converted to EPA/DHA, but it is poorly converted (~10-30% depending on literature source).

From the digging around I have done, it appears that only meat-based sources have EPA/DHA. The grain-based sources (e.g., flax) have predominantly or exclusively ALA. Furthermore, when omega-3's are supplementally added to food products, they may or may not be adding EPA/DHA. Putting on my skeptic's hat, I would say they are usually adding ALA, as it is cheaper and easier.

Another interesting example. Farm-raised vs. Fresh-caught salmon. Both high in omega-3's, but farm-raised is predominantly ALA (small wonder, they are farmed and fed grain), and fresh-caught is predominantly EPA/DHA. And interestingly, while 80% of Atlantic salmon is farm-raised, 90% of Pacific salmon is fresh-caught. So go with that nice deep red salmon!


Julianne Taylor wrote …


I understood both wild and farmed salmon have EPA/DHA, in a similar amount.The problem is farmed has more omega 6.

Re conversion of ALA to EPA - it can be as low as 5%

Meat has EPA, DPA and DHA, but mainly DPA. It really only has a tiny amount compared to oily seafood.

Agreed wild caught oily fish are the best source of omega 3s


wrote …

Very clear and concise, I watch the clips of this presentation every now and then, helps as a reminder and is also inspiring.



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