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

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

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15 Comments on “Simple Nutrition: Part 2”

1

wrote …

More please. These are excellent!!

2

wrote …

Awesome!

3

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.

4

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.

5

wrote …

I agree, these are excellent.

6

wrote …

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

7

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?

8

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.

9

wrote …

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

Thanks

10

wrote …

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

11

12

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!

13

Julianne Taylor wrote …

14

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

15

wrote …

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

Thanks

Matt

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