Precision Nutrition: Healthy Habit

via Deb Stanton, Fitness & Pilates Director – AVAC


I am one week deep into my 2nd healthy habit and this one is much harder. If you remember the first healthy habit I was to incorporate was to add Fish Oil and Probiotics to my daily regime. I have done this and I can’t say that I notice a huge difference; however it feels good to know that #1) my cell membranes are getting healthier every day and #2) my gut is getting better bacteria. So you ready to hear about the new healthy habit? It’s so simple, yet I can’t believe how difficult this is for me and may be for you as well.


What? You mean I am not supposed to gobble my food down at record speed?

Click here to read about “Why?” we should eat more slowly.  How can you gain weight as quickly as possible? Here’s a hint; eat fast!

I can’t believe how difficult this has been for me. Some of the strategies I have been using are:

  • Set my fork down between bites
  • Chew the heck out of my food; I’ve actually come to realize that I often swallow my food before I even really chew it! GROSS
  • Take several breaths and a sip of water in between bites

It honestly really works AND I eat less at each meal which means not only am I consuming less calories but I end my meal feeling much better, less packed. Brilliant!

P.S. In case you need a refresher on what fish oils can do for you!

  1. Cell membrane health: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the primary omega3 fatty acids in fish oil, ensure that cell membranes remain healthy. The membranes are flexible and contain larger numbers of insulin receptors that are more receptive and responsive to circulating insulin. This results in decreased fat storage in the adipocytes (fat cells)
  2. Fish oils turn on the lipolytic genes (fat burning genes)
  3. Fish oils turn off the lipogenic genes (fat storage genes)
  4. Fish oils diminish Creactive proteins, a newly identified risk factor associated with various inflammatory diseases, including atherosclerosis, angina, coronary heart disease, heart attack, stroke, congestive heart failure and diabetes
  5. Increase utilization of fat stores from the adipocytes
  6. Preferential utilization for energy production once stored in the adipocytes
  7. Reduced inflammation from physical training
  8. Pain management from the reduced inflammation
  9. Brain health: EPA regulates blood supply to the brain that is essential in maintaining focus in weight training sessions. DHA is important in brain membranes, memory and cognitive function
  10. Fish oils increase serotonin levels (the happy neurotransmitter)
  11. Fish oils will improve your cardiovascular risk profile
  12. Fish oils can also decrease blood pressure
  13. Fish oils are a great stress fighter

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