A little slow getting up this morning. We didn’t get to bed until after 9:30 so I added 20 minutes to the alarm clock, making me a little late this morning (hence the late post!). In retrospect, I’m SOOOOO glad I didn’t drink last night. It was great not waking up with wine in my veins.
The usual, toast with Smart Balance and jam…
30 minutes stairmaster, 15 ET, just a little stretching. I did weights yesterday and my abs are still a little sore from Monday so I didn’t want to do them, and my legs just weren’t up for it. So cardio only it was. 420 kcal burned.
As you might know from yesterday, I’m reading Dr. Andrew Weil’s book Eating Well for Optimum Health on the lightrail. One of his big points is the horrible ratio of omega-3 to omega-6 essential fatty acids in the American diet. I did not realize that polyunsaturated fats were actually not quite as desirable as I once thought. I thought saturated and of course, trans-fats, were the ones to avoid, but according to Dr. Weil, Americans get WAYYY more polyunsaturated fatty acids (PUFA) than we need in our diets and an abundance of omega-6 from PUFA actually inhibits omega-3s from doing their job. So to make a long story short, I’m trying to remember to eat my omega-3’s, so I added ground flax to my oatmeal along with the walnuts. I like flax a lot, but I don’t love it so I need to remember to add it for nutritional purposes!
Omega-3 = Eat More
- Flax and flax oil
- Hemp seeds
- Herring, Mackerel, Salmon, Sardines, and fish oil
- Walnuts and walnut oil
Omega-6 = Eat Less
- Peanut oil
- Safflower oil
- Sesame oil
- Sunflower oil
- Corn oil
- Cottonseed oil
- Grapeseed oil
One thing I learned during my nutrition class this fall was that on days when I had flax seeds I was meeting my omega-3 recommended goal and on days when I didn’t have flax I was way under. Just shows what a fabulous source of omega-3 ground flax is!!
NOTE: Whole flax seeds, which are about the size of sesame seeds, are indigestible by the body so we must ground flax to make the omega-3’s bioavailable. I have been buying the flax pre-ground and keeping it in a tupperware in the fridge, but I don’t eat it fast enough and it can oxidize if it gets too old. Dr. Weil recommends just grinding a little bit at a time, so I think once we’re out of this batch we’ll use our coffee grinder to grind a half cup or so at a time and use it for a few weeks. Seems more practical than grinding it every. single. day.
Oatmeal!!! With pear, walnuts, PB and flax.
Another great latte:
With toast: 560.
I’ve got a walk planned at lunch, tuna salad, and a new tilapia recipe invention for dinner. Can’t wait!