Omega 3’s are Important
Omega 3 Capsule with Vitamin D3.
There is so much to say about Omega 3’s, I am simply going to devote the next several posts to talking about what they are and why they are important.
Omega 3’s are a type of fatty acid that is unsaturated. For the chemistry buffs out there, this means that they have one or more double bonds. In other words, the double bonds means there is more room for more hydrogen. Thus the term “unsaturated”. They ARE NOT saturated with hydrogen.
The number (as in omega 3) indicates where the first double bond occurs. So with an omega 3, the first double bond is 3 carbons from the end of the fatty acid chain. You have probably heard of other types of fatty acids, like omega 6 or omega 9.
When a fatty acid only has 1 double bond present, it is referred to as a MONO (meaning 1) unsaturated fat. When there are several double bonds, they are referred to as POLY unsaturated fats.
Ok, that’s enough chemistry.
Omega 3 fatty acids have studied for their protective effects on the cardiovascular system. The research goes back to the early 70’s, and the body of research since then has continued to affirm these results. Research has also begun showing positive effects of omega 3’s in brain and retinal development. This is why you will see infant formulas supplemented with DHA and EPA. These are the two types of omega 3 fatty acids associated with these benefits.
Additional research is also looking at the role of omega 3’s in Alzheimer’s Disease, depression disorders, chronic inflammation, inflammatory bowel disease, cancer, lupus, and rheumatoid arthritis. The list goes on, but this gives you an idea of how significant these fatty acids can be.
This is absolutely something you should be supplementing on a regular basis. The Rudog Omega is a concentrated liquid filled CAPSULE with NO aftertaste or burping. Taking it every other day is plenty, unless you just never eat fish. If that’s the case, then simply 1/day is sufficient. Each bottle has 60 capsules, so should last you 2-4 months.
Ladies—do you want healthier hair and skin? This is how you get it. Order some today! Rudog Omega is only $25.
Mary Cabral, RD/LD
Get Your Weight Loss on Track!
Look familiar?
Get your weight loss on track?
Yes, yes, yes EVERYONE talks about doing something new at the beginning of each year. And then they talk about it AGAIN as summer approaches. This year will be no different. MILLIONS of dollars will be spent on gym memberships, trainers, bogus supplements, gluten free foods, Fitbits, pedometers, sauna suits, and NEW bathroom scales. (Because we all know the old one must be defective!)
The truth is, deep down inside, people believe that if they spend enough money on something it WILL work. It HAS to. Failure is not an option when your are heavily invested in something.
And yet, most people will fall off the exercise/diet/torture myself bandwagon because it simply isn’t sustainable long term. It’s exhausting and usually puts a person at odds with the realities of every day life.
How about no more bandwagons? No more New Year Restarts? How about learning to make small, significant changes to what you are already doing? How about getting real answers about supplements and taking only what is helpful and rooted in legitimate research? Maybe you need some help understanding your diabetes or your post-bariatric surgery diet. Maybe you just need a little “know how” when it comes to grocery shopping.
That’s what the dietitians at Rudog do. We help by educating you and working with you, where you are right now in your health pursuits. No gimmicks, no magic pills, just the truth.
If you need additional services, like a trainer or blood work done, we can point you in the right direction.
Talk to a real dietitian and get your questions answered today. Waiting changes nothing, calling can change something.
Your choice.
Mary Cabral, Registered Dietitian (9728808443)
Some visits could be covered by insurance, always ask!
Why Rudog is the Right Choice
Most of our clients already have a very good understanding of the basics, they just need some help figuring out how to put them into practice or stay focused.
You may be looking for some help understanding and managing:
- Diabetes or your A1C
- Hypertension
- Cholesterol management
- Inflammatory Bowel or flare ups
- Anxiety
Maybe you are thinking about bariatric surgery, or are faced with having to do a revision. These are big decisions, and should not be taken lightly. Discipline with your diet is essential to your success. We already work with some of the most respected surgeons in the field of bariatric surgery. We know exactly what you are going through and we have dietitians that specialize in this area. Let us help you experience successful weight loss, healthfully.
Rudog can help you! We take the time to listen to you, answer your questions, and help you understand what to expect. We also take insurance, and many of the conditions listed above are covered by insurance.
If you are looking for supplement recommendations, Rudog is the place to be. We will answer your questions candidly and honestly. We can help you find the right kind of supplements for whatever your unique health or fitness situation is. We are also your resource for information on CBD supplementation. You probably are curious and we are the perfect place to ask those questions!
For those who are athletes, your Rudog Dietitian will help you understand the significance of your diet to your performance and recovery. You will learn how to adjust your carbs and protein to get the most out of your workouts and minimize injury. We will also work with you to build a healthy routine of workout, sleep, and recovery.
The Rudog Dietitians are all registered, licensed and clinically trained. They provide customized counseling in many areas including weight loss, diabetes management, post bariatric surgery meal planning, nutrition coaching, menu planning, and more. We have dietitians that specialize in unique areas such as post bariatric surgery recovery and mixed martial arts.
Thank you for checking us out, we. look forward to working with you. We take many forms of insurance including BCBS, UHC, Cigna, and some Aetna plans.
Mary Cabral, RD/LD
Owner, Rudog
[email protected]
Probiotics
Hyperbiotics Pro-15
It’s always a good idea to re-evaluate your supplement regimen, or to simply evaluate if there is something you should or need to be taking. Research changes constantly, so it’s a good idea to try to keep up. I’m not an advocate of supplementing lots of stuff, and I rarely “recommend” anything. However, I am a fan of looking into probiotics as a mainstay of the diet. If you are someone who doesn’t eat lots of yogurt or milk based foods, you should consider a probiotic supplement.
Ideally, you should increase these types of foods in your diet, but a supplement is a good second choice. There are different forms of supplementation, but I really like the probiotics from a company called Hyperbiotics. Specifically, Pro15.
Why take probiotics? They not only improve gut health, they also boost the immune system. For individuals whose diets vary drastically, or who are engaged in extremely physical/stressful activity, or who don’t eat a nutritionally balanced diet, probiotics are a great way to add a little “insurance” and help the body keep itself in good health. Check out the different options here.
This is not expensive and it’s not complicated. Give it a try for at least a week and see if you don’t notice a difference in the way you feel.
Fish Tacos
Ever had one? These are popular in Texas for sure, but anyone can make a great fish taco. These are particularly good because they can be very low in fat, high in carbs and protein and loaded with flavor.
Things you will need to have on hand:
Fish of your choice, but white fish works best. Look for swordfish, sea bass, or tilapia. Salmon also works well.
Green or Red Salsa (or a hot sauce that you like)
Limes sliced into wedges
Corn tortillas
Onions, chopped
Cilantro, fresh is best!
Avocado, optional, sliced
Tomatoes, chopped
Grill your fish of choice. Be sure to add flavor! Brush with olive oil, garlic, peppers, whatever you like! Grill it with the skin side UP first and cook about 2/3 through. You can tell how much it is cooking by looking at the color of the flesh. It will turn from clear to solid. Flip it and finish grilling. If you are feeling a bit gourmet, use banana leaves to flip the fish on to when on the grill. This will make it easier to remove from the grill. You can just flake the fish apart while still on the leaves and clean up is WAY easier.
To prep the tortillas, brush with a little olive oil and heat briefly on the grill. All you have to do now is assemble your taco! Make it any way you like. J Top with a squeezed lime wedge and you are ready to eat!
Tip: If you are one of the lucky ones who need to increase your calories to gain some weight, you can double up the tortillas on your taco.
Eat smart!
MMA Snack Ideas by Rudog
Need a little inspiration on what to eat for snacks throughout the day, or even at night? Here are few ideas to get your brain going.
If you like it COLD
Try some KEFIR, a yogurt drink. It comes in several flavors, plus a plain version. Drink it by itself (it’s like a thin milkshake) or use it as the base for your shakes. Add strawberries and a little bit of honey. You will have a tasty protein shake that is full probiotics and vitamin C.
Freeze some fresh blueberries. You can even top them with a little light or fat-free whipped cream. Blueberries are a great source of vitamin C and fiber.
As an alternative to ice cream, how about putting yogurt (or a homemade smoothie) into an ice cube tray and freezing it. The cubes will get “slushy”.
If you like it SALTY
Grab a hard pretzel, twist or stick. These are a better choice then potato chips. Have a few with some peanut butter or some dark chocolate.
Experiment with different crackers. Look for a brand called “Mary’s Gone Crackers”. Their stuff is amazing, and is whole grain, no gluten, no trans fats. Very different flavor and EXTREMELY crunchy. Wasa is another brand to try. Hummus, Laughing Cow, or lowfat cream cheese are great spreads to put on these.
Make a quick quesadilla. Use a corn or flour tortilla (corn is lower in fat) and sprinkle with a shredded cheese blend, like Mexican or cheddar jack. Microwave for about 12 seconds. Roll up and eat. Dip in salsa if you like! These are great for breakfast, too, especially if you add a scrambled egg.
Popcorn!! I think pan popped is the best, but use as little oil as possible. The microwave versions are so dang tricky with their labels it’s exhausting to find one that is actually low fat AND has good taste. Regardless, be creative with what you sprinkle on the popcorn. It doesn’t have to be salt. Try pepper or chili powder. How about cinnamon?
If you like it SWEET
Get some Greek Yogurt, I like Façe. But Dannon, Stonyfield, or Brown Cow are great, also. Use plain or vanilla and add your own fruit, maybe even a little honey. These tend to be good sources of protein and are good for the evening snack.
There is nothing wrong with DARK chocolate. A little bit goes a long way. Get some that is 70% or higher in cacao. Dark chocolate is high in antioxidants and lower in sugar than regular chocolate. Also great with a few roasted almonds.
Have you tried figs? Get them fresh or dried. They are sticky and sweet and high in fiber. They go great with cheese, honey, yogurt, and chocolate. Pick your combo!
Do you have some great snack ideas to share? Please post them here or on the Rudog fanpage.
Food Tip: Expensive OJ is Worth it!
Hanging out in grocery stores and cruising the aisles for new foods to try may not be high on your list of things to do. Neither is reading labels in public. (Yes, labels can be read) No worries. Let Rudog do it. Happy to help a dude (or chick) out. Check here to find out about different foods you should try. Some will be new. Some will only be new to you. Some you will like. Some you won’t. It’s cool either way. Rudog does not receive any support for mentioning a food or food product. No corporate spoon feeding here. It’s all real Rudog opinion.
OJ the Rudog Way
OJ is one of those foods that you SHOULD pay the extra money for, but only for the REALLY REALLY good stuff. I do NOT mean Sunny Delight. I mean brands like Tropicana, Minute Maid, or Simply Orange. Some things you should know:
- The good stuff is 100% juice. NOT made from concentrate.
- Drinking real juice counts as water and fruit intake.
- You can purchase OJ that is fortified with calcium. It’s an easy way to get the same amount of calcium if you don’t like milk.
- You can purchase low-acid OJ if regular OJ bothers you. (yes….LOTS of people can’t tolerate the acidity.)
Rudog’s vote for best orange juice goes to Tropicana Pure, 100% Valencia orange juice. It will rock your world. Get it with or without pulp, it doesn’t matter. Not all grocery stores carry this, so you may have to hunt around. Simply Orange, by Minute Maid is the next best choice. It is 100% juice, just not from Valencia oranges. The bonus is that it is much easier to find in the grocery stores.
BTW, if you have a food product you would like Rudog to check out, send an email to [email protected]
What is a whole grain food?
There seems to be a lot of confusion as to what exactly is a whole grain. You wouldn’t think it would be that complicated, but the the food makers are experts at confusing the consumer. Labels everywhere talk about how their bread or cereal is a good source of whole grains. They mention that their food comes from a whole grain and then imply that you are eating a whole grain food. But are you? You aren’t.
Products that are made from whole grain FLOUR are NOT the same as eating whole grain. Whole grain foods are generally made from wild rice, millet, quinoa, barley, seeds, or wheat berries. These go into the food (bread, cracker, cereal) in their WHOLE, or original form. You will physically see the grain or seed, and have to chew it to eat it. This is very different from whole grain flour. Flour is where the grain has been ground before it is used. Whole wheat bread, for example, is brown, but does not have the seed or actual grain in it.
I do not want to dismiss eating foods made from whole wheat flour. Whole wheat flour is good, and a good step in the right direction in terms of having a higher fiber and vitamin content than regular white bread. However, if you are looking for a food that has a lower glycemic index than white bread, the whole wheat bread is not going to be that much better. They are both around 70 on the glycemic index.
Whole grain foods are a little trickier to find and tend to cost a little bit more. Many times these products will be found more readily in markets that have organic foods, and they are frequently in the freezer section. They don’t have as long a shelf life, so they have to be kept frozen.
As always, variety is important and so is taste. You have to find the balance that works for you and your wallet. Choosing more whole grain foods is a good goal, but you don’t have to accomplish it overnight. Start slowly and find foods that you enjoy eating. Remember, drinking lots of water is VERY important when you start increasing the fiber content of your diet. 🙂
Honey Lemon Grilled Chicken
In the spirit of full disclosure, this is not an original Rudog recipe at all. I found this in People Magazine. Sorry!
Ingredients:
Juice and zest of 3 lemons
1/3 cup olive oil
1 tsp oregano
1 Tbsp Dijon mustard
2 Tbsp honey
½ cup chopped onion
1 clove peeled garlic clove (or jarred garlic)
½ tsp salt
½ tsp pepper
4 boneless, skinless chicken breasts
Grilled lemon wedges
Instructions:
1. In a small bowl, mix together the lemon juice, zest, olive oil, oregano, mustard, honey, onion, garlic, salt and pepper. Set aside ¼ cup for basting. Place chicken in the bowl, cover and marinate for at least 30 minutes in the fridge.
2. Preheat grill to medium-high. Lightly oil grill grate. Place chicken on the grill over indirect heat. Cook 6-8 minutes each side, until juices run clear. Baste occasionally with the ¼ cup reserve marinade.
3. Serve, drizzle with a little honey and garnish with the lemon wedges.
Fuel to Train
HOW and WHAT you eat plays a vital role in exercise, training, and performance. Everyone has had that moment where that truth is realized on a personal level. You hit the wall lifting weights and you realize that when you eat bad you train bad. You have a day where you feel like you could run forever on that God forsaken treadmill and you realize that when you eat good, you train better. The problem is, you aren’t absolutely sure why one day was bad and one day was better.
Let’s start with carb intake. It DOES NOT MATTER what sport or exercise you are involved in, good eating involves carbs. Yes, carbohydrate. A lot of it. Most athletes should be eating upwards of 60% of their total calories from carbs. I know what you are thinking. The answer is still CARBS. Here is why:
- The body is designed to burn carbs for fuel. This is the most efficient energy producing fuel you can eat.
- Your muscles store carbs for energy. They do NOT store protein. (I know, catch your breath!)
- If there isn’t enough available carbs in the diet, the body will break down protein (muscle) to compensate
Now based on what I just said above, here is what needs to happen. You need to make sure that you have enough carbs in your diet and in the right amount. If you aren’t sure what a carb is, then get with me and let’s fix that.
Some red flags that could be indicators of not enough carbs in your diet:
- Poor endurance, cardio is really tough. You “hit the wall” frequently.
- Poor recovery. It seems to take a while to recover from a workout.
- Lingering injuries. Something is always out of whack or not completely healed.
- You consume a high protein diet.
No gas, No go. Eat like a Rudog.
Keep it up!
I’m talking about metabolism. It’s important to keep it UP. How you eat directly effects how your metabolism operates. If you want to keep your metabolism UP, that is, burning calories all day long, you have to feed it correctly and do the right kind of exercise. Yeah, yeah, you’ve heard this before, right? You probably think this doesn’t apply to you because you eat all the time and have no problem putting on muscle. You are also probably between the ages of 18 and 25. 🙂 If that is the case, you are young enough that you haven’t really had to work very hard at this, if at all. Hormones are on your side (for now) and you are kind of on “metabolic auto pilot”. BUT, things change after 25!! They REALLY change once you hit 30. NOW is the time to put the right habits in place.
For those that have already experienced some of those metabolism challenges that come with age, I have good news: You can do this with diet and exercise and you DON’T need expensive specialty supplements and “fat burners”.
Let’s go over the basics:
1. You have to eat every 2-3 hours and it has to start with breakfast.
If you have been sleeping in until 10:30 or later, you are missing the jump-start to your day. You would be doing yourself a big favor by waking up at a more traditional time (7:30?) and having a mini breakfast—-like a slice of toast and a little glass of juice. You could even go back to bed for a little bit, then have a real meal 2-3 hours later. You won’t gain fat weight, but you will stoke your metabolism enough to wake it up. By the time 2 hours goes by, you will be plenty hungry. This is actually the ultimate goal: To eat just enough that you stay satisfied for 2-3 hours, but then are really hungry at the next meal time. This is your body demonstrating that it is utilizing the calories that are coming in efficiently. When the body has burned them all up, it begins to send hunger signals. This is the body’s request for more fuel, please! When you do this all throughout the day, the metabolism never has the opportunity to stall, or slow down. It is constantly working on digesting and absorbing the incoming calories, which means it is BURNING calories. 🙂
2. Maintaining and building muscle mass is essential to increasing metabolism
Up until around the age of 25, the body is primarily anabolic. This means it is in “building mode”. After the age of 25, the body is primarily catabolic. This means it is no longer building stuff, but rather, is tearing things down. We lose muscle mass naturally, about 1% per year. If there is no exercise that maintains existing muscle mass (like lifting weights) or that puts on additional muscle, then the metabolic rate naturally declines. Muscle is metabolically active and burns calories, but as we lose muscle, we require fewer calories. In order to prevent or minimize this, the exercise program must include exercises that promote muscle building. The ideal exercise training program uses a combination of cardio and strength training exercises. The cardio keeps the inside of the body strong and healthy while the strength training improves strength, tone, and increases the metabolic rate. Studies have been able to demonstrate that strength training increases metabolic rate for several hours after an exercise session. Cardio does not.
For those that are over 30, you will have noticed that it is more difficult to cut weight, especially at the last minute. All of those “short cuts” you used to be able to take just don’t cut it anymore. You actually have to put in the long hours of training, get plenty of sleep and eat healthy all of the time. That is all part of aging, but it can be made a little easier by being consistent with your training, your sleep, and your diet. Don’t you wish you had been doing this all those years ago so that now it would be no big deal???? That is the message to the younger guys and girls. Get it right when you are young, so you don’t have to make major changes later.
As for those fat burners and metabolism stimulants, save your money and buy great groceries. Maybe even order some Rudog bars! The pills and powders are gimmicks and generally a waste of your time of money. Be smarter with both. Invest in good workouts and a good diet.