Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Today’s Topic – The Best Omega 3 Snacks
You already know how important it is to have a healthy Omega 3 : Omega 6 ratio in your diet. More Omega 3 essential fatty acids (EFAs) means a healthier heart and decreased inflammation, which is especially good for those of us who inflame our muscle tisses by detroying them with resistance training.
Most foods with high concentrations of EFAs tend to be higher in Omega 6 than Omega 3, so we are often advised to supplement with flax seed oil. But, I’m telling you right now, adding flax seed oil to your food will not make it taste any better. Quite the opposite in fact.
Therefore I propose that in addition to eating ground flax seed whenever possible, we also make an effort to add these healthy Omega 3 foods to our diet:
- Acai Berries
- Black Cod
- Canola Oil
- Flax seeds
- Flax seed Oil
- Mustard Seeds
- Pumpkin Seeds
- Soybean Oil
- Sunflower Seeds
- Lake Trout
- Walnut Oil
And if you seem to fail time and again to eat foods that are high in Omega 3, maybe you could try a healthy fish oil supplement.
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Whether you are looking to lose fat, build muscle, or just be healthy, snacks that are high in Omega 3 EFAs should be on your plate or in your lunch box. Snacking on pumpkin seeds or sunflower seeds in the shell can be addicting, tasty, and good for you!
Let’s see what JB has to say about it:
Tip: Omega 3 Snacks
“Once you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll have less body fat around them to impede their jump height.
While most of you probably already know that the omega 6: omega 3 balance is critical, I’m sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?
How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.”
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