Another Nutrition Tip from Dr. John Berardi

Tip #22
Fat Recommendations - How To Meet Them
by Dr. John Berardi

So how much fat do we need and what kinds? While there's a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it's important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.

Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat

Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

SEE ALSO:
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Low Back Saver #3

RichRuff Training Exercise of the Week: Single Leg Plank Walk Up

I feel a way better way to increase the stability demands of an exercise is to narrow the footprint of your base, rather than using some unstable surface gadget. You can narrow your base of support simply by bringing your feet closer together. From that position you could go to a split stance with some exercises. Or even go to a single leg stance.

A couple of weeks ago I showed you how to make the plank walk up a bit harder by elevating your feet. Here's another way. Go to a single leg plank walk up. You've just narrowed your base of support making the stability demands and the overall exercise much harder.

Cardio Alternatives

The New Year has begun and the cardio freaks are out. Over the last two weeks, I've seen the treadmills, ellipticals and bikes busier than at any other point over the last three months or so. With weight loss being the a goal of a number of people, they figure it's time to get moving and it's time to hop on the treadmill, elliptical or bike. Those are the only answers for most people when it comes to cardiovascular work. They just assume this is the only way to go. But there are other options and none of them involve a piece of equipment that would bore a hamster. Besides taking away the boredom, these other alternatives are much more productive. They are going to create a bigger boost to your metabolism. They have a better chance of eliciting the hormonal responses that are responsible for fat loss. You're going to be able to spend much less time working while getting the same amount of productivity or even more. You could also do them anywhere...home, gym, workplace, wherever. Plus, you're going to save yourself $75/month if you are just going to the gym because you do not have a piece of cardio equipment at home.

So what are these alternatives? You and your bodyweight. Just work some body weight exercises into a timed format. For example you could do 30seconds of jumping jacks, followed by 30 seconds of mountain climbers, followed, by 30 seconds of squats, followed by 30 seconds of burpees. Rest for 2 minutes and repeat another 3-4 times. Doesn't sound like cardio? Well when your heart is jumping through your chest and you're gasping for air, you'll realize it's cardio.

Or here's another one. 20 seconds of burpees, 10 second rest, 20 seconds of pushups, 10 seconds rest. Repeat that four times, rest for two minutes and then repeat the sequence again.

And there are many other alternatives. If you have a pair of dumbbells lying around, you could come up with complex of exercises for time or reps with a set rest period in between each complex. Or do the same thing with a medicine ball.

More fun, less boredom, less time, the same amount of results or even more. Sounds like a much better alternative to me.

RichRuff Training Exercise of the Week: Plyometric Push Up

Plyometric work should not be confined to just lower body work. Plyometric or power training for the upper body is just as important and it does not have to be overly complex. Here's a pretty simple power exercise for the upper body.

Low Back Saver #2

Do yourself a favor. Can the crunches.

Boot Camp Blast

To get the New Year started and get you off your couch and out of your fridge, I'll be hosting another boot camp at Summit Health & Fitness in Bedford. The class is open to members and non-members of Summit. And if you've got a friend who wants to come along, bring them to. Class details are below:

• Where: Summit Health & Fitness in Bedford, MA
• When: Thursday nights @6:30pm
• Open to members and non-members (Non-members must pass for a day pass to the gym)

Stop delaying and start sweating!!

RichRuff Training Exercise of the Week: Plank Walk Up w/Feet Elevated

Say it ain't so, Wes!.