St.Louis Personal Trainer explains why healthy eating is important to your fitness program.
“You are what you eat.” You’ve probably heard that a lot, right? But, it’s true. Eating food that’s bad makes you feel bad, and eating food that’s good makes you feel good.
Foods that are high in nutrients give you energy. This can help with your workout program. When you eat right, you have more energy to exercise.
Also, your food choices each day affect your health — how you feel today, tomorrow, and in the future. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.
Overall health is too important to ignore. By taking steps to eat healthy, you'll be on your way to getting the nutrients your body needs to stay healthy, active, and strong. As with physical activity, making small changes in your diet can go a long way, and it's easier than you think!
Tilapia – good or bad for you?
There's an interesting discussion in this month's "Journal of the American Dietetic Association." What it boils down to is this: Is the fatty acid mix in tilapia and catfish healthy or harmful?
Since 2000, catfish and tilapia rank as two of the most popular fish consumed in the U.S., thanks to their taste and low cost. And both contain heart-healthy omega-3 fatty acids. These types of fatty acids are thought to be associated with reduction in blood pressure and reduced risk for certain cancers, inflammatory conditions such as rheumatoid arthritis, and even mental decline.
You may not have heard about a second ingredient they contain, omega-6 fatty acids. Like omega-3s, these are polyunsaturated and help lower blood cholesterol levels, however they are thought to play a role in clotting function, are inflammatory and susceptible to oxidation — thereby possibly increasing risk for blood clots, arthritis, inflammatory bowel disease and cancers.
A study by the National Institutes of Health looked at the favorable omega-3 fatty acid content and unfavorable omega-6 contents of commonly eaten fish and found that while catfish and tilapia contain both, they contain a high amount of unfavorable omega-6 fat.
Does this mean you should give them up? No! The rebuttal by a highly respected physician is in the same journal. He says the logic of judging fatty fish by the amounts of omega-3 and omega-6 fat contents is flawed. He also says that to think that eating catfish or tilapia — because of its high omega-6 content — is more risky in terms of heart disease than eating bacon or hamburger is "flawed."
My take? I'm going to continue to eat fish — at least twice weekly. I'm going to eat tilapia, along with salmon, another especially high in the good fats.