The Danger of Omega 6’s & Where to Find Them

The Danger of Omega 6’s & Where to Find Them

“Omega” seems to be a buzz word these days. Products tout, Packed with omega 3, 6, and 9s. But what does this mean for you?

In a word, inflammation. Inflammation is the chronic root of all disease, including heart disease. 

Inflammation can actually be a helpful defense for the body– it acts as your body’s natural defense to bad bacteria and toxins, protecting your body and helping it heal in short instances. The problem occurs when it is chronic, i.e. when we are continually exposed to aggravation/harmful substances, including SUGAR and processed foods. 

So back to these omegas. Omega 6’s, while essential for cellular function, need to be in a balance with omega 3’s. When they are out of balance, inflammation is what results. 

Consumption of too many omega 6s, found in vegetable oils and processed foods, creates an imbalance in the body, contributing to inflammation.

Dr. Dwight Lundell, past Chief of Surgery at Banner Heart Hospital, sites a 3:1 ratio to be healthy and balanced. The ratio for a typical American tends to run anywhere from 15:1 to 30:1. That’s a whole lot o’ omega 6’s, and a whole lot o’ resulting inflammation. 

So where can these harmful omega 6’s be found? Look to your vegetable oils: soybean, canola, and sunflower oil. These oils are often used because they are cheap and can prolong shelf life, but they are a nightmare for your body.

The main takeaways:

  1. Focus on getting more omega 3s in your diet: fish (mackerel, cod, anchovies, salmon, herring…), chia seeds, hemp hearts, egg yolks, walnuts
  2. Vegetable oil is a buzzword and misleading: Steer clear of damaging vegetable oils like soybean, canola, corn, and “partially-hydrogenated” anything. Focus on healthy oils like cold-pressed coconut and olive oil.
  3. An imbalance of omega 6s to omega 3s contributes to inflammation: The American diet tends to be high in omega 6s, found in vegetable oils and processed foods

Source: https://sott.net/en242516

 

 

5 Keys to Having Success with Your Body & Business in the New Year

5 Keys to Having Success with Your Body & Business in the New Year

This month I’ve been leading a workshop tour on, 5 Key Ways to Fuel Your Body & Business in the New Year. 

When we hear “new years” we can’t help but think resolutions. UGH, resolutions. Oftentimes we commit to a goal at the beginning of the year, we follow through for a day or two, or maybe a few weeks, and then what happens? Life gets busy and we fall off track, only to recommit to that same goal the following year, bracing ourselves for the inevitable cycle that ensues.

The very nature of the word re- solution emphasizes this idea of seeking out a solution over and over again, usually in the same manner, and expecting different results- curiously the definition of insanity.

If we want to make a CHANGE, then we need to CHANGE the manner in which we are attempting to achieve something. If calorie counting and dieting sounds like punishment and leaves you out to dry every year, then you need a new approach.

Here are 5 key ways to fuel your body & business in the new year that I emphasize with my clients:

  1. State your goals in a positive: We have a tendency to say what we DON’T want when framing goals- i.e. “I want to give up sugar!… I’m going to stop drinking!… I’m going to stop being so lazy.” The problem with this is by stating these negative statements over again we are in effect, focusing on them. Your brain doesn’t hear “give up sugar”– it just hears sugar sugar sugar sugar sugar over and over again. Think, if I gave up sugar, what will that do for me? How does that positively impact my life? What do you want? To feel more energized? To feel balanced? and why is that important to you?
  2. Set concrete daily intentions: A goal and an intention are different. How? A goal is a destination. Oftentimes along that journey we find that what we actually want is something completely different- then feel like a failure for not achieving something that we didn’t want in the first place. An intention is a concrete behavior you can do each day or week. For instance, drinking 32oz of water before noon each day, or meditating for 5 minutes before starting work.
  3. Slow Down: Did you know that the pace through which you go through life has an impact on your digestion? When we eat to quickly or eat with our stress response activated, it destroys your metabolic power, messes with your digestion, and this can translate to decreased assimilation of vitamins and minerals. Try meditating for 5 minutes before meals or in any situations you find stressful.
  4. Crowd in foods that you love: Many diets emphasize what NOT to eat, but this can feel like punishment and set us up for rebellion. Instead why not focus on the foods you DO love to eat? If you love to eat blueberries, eat more blueberries! If there’s a veg you don’t like- don’t force yourself to eat it! Find one you DO love and focus on that. You’ll naturally crowd out the not-so-healthy foods that are weighing you down.
  5. Work with an Expert: Tips are great but how many times do you learn something new, commit to a plan, and then find yourself falling off track a few weeks (or days) later. How would it feel to have someone checking in with you each week to high five you for all the things you did well, work through your challenges, and get actionable steps to take each week? That’s what I provide for my own clients: support, accountability, and the right steps in the right order.

Now is a great time to get back on track. If you’re interested in working together to make sustainable changes, fill out my intake form and I’ll be in touch to coordinate a time for a consult. We can go over your specific goals, challenges, and what working together would look like. You’ll leave feeling inspired and ready to take on the new year.

Happy New Year, indeed!

XO,

Jennie

For Singers & Actors

For Singers & Actors

Dear Singer, Actor, Performer, Artist, awesome human being:

I’ve been a practicing Nutrition & Wellness Coach for the past 4 years, helping my clients find sustainable ways to manage their weight, reduce stress, and increase their energy.

Now I’m on a mission to share all I have learned, catering my practice specifically to singers, actors, and artists. I will be collaborating with experts in the industry to form a hub where performers can go to get advice, tips, and tricks to move their craft forward in a healthy way, both physically and mentally.

Here’s where you come in:

If you are a singer, actor, or expert in the industry, I want to hear your thoughts!

  1. Enter your email below to stay in touch with the latest tips & tricks. 
  2. I created a survey below. Answer as many questions below as you feel comfortable with, so I can cater my content to your needs.

Let me know if you have any questions, thoughts, or want to contribute to the project.

Best,

Jennie Fagen
jennie@jenniefagen.com

p.s. If you are on a smart phone viewing this, the survey will be GIGUNDO. So instead you can access it here: Performance Nutrition & Wellness Survey

3 + 12 =

Roasted Veggies and Tahini Lemon Sauce

Roasted Veggies and Tahini Lemon Sauce

Whenever someone tells me they don’t like vegetables, I just think, maybe they do but they haven’t had them prepared properly. 

Vegetables by nature tend to be bitter (especially greens!), and our inner cave man senses bitterness as danger. In other words, when our cavemen ancestors were foraging for food they wood be on the lookout for poisonness plants, which tended to be characterized by bitterness. 

Although when compared to POISON, arugula and kale don’t quite have them same effect (let’s hope not), we still have this innate aversion to bitterness. This is only enhanced by our overexposure to sweets and salty foods. Our tastebuds regenerate about every 2 weeks, and are very adaptable. So if we are accustomed to eating sweet and salty foods our taste buds are going to adapt to sense all in foods in reference to this. 

Oftentimes when working with a new client I lead them through 7 days of clean eating. In addition to the instant energy and weight loss they experience, clients almost always tell me that their food started tasting different– but in a good way! Their fruit started tasting better and sweeter. Even their greens tasted sweeter! I remember I had a client who was so excited to eat a small piece of dark chocolate at the end of her 7 days of clean eating. She could believe how overly sweet it tasted! This is because our taste buds change over time. 

I saw this because, eating well takes time and patience, but also- the more you eat greens the better they start to taste! Thanks, taste buds, for doing back flips for us. 

But let’s get back to this bitterness factor. When I was being certified as a Junior Sommelier (believe it or not, that’s a thing), we did a lesson on pairings and this idea that certain flavors brought out other flavors and other flavor cut them. Sugar brings out sugar. For instance, if you take a dab of sugar on your tongue and then sip a sweet Riesling wine, it will taste like sugar water!

Lemon and salt CUT. They also happened to CUT the bitterness from GREENS.

Remember this when you’re preparing your vegetables! If they don’t taste stellar, try adding a squeeze of lemon juice and sea salt– it works wonders. I apply this principle below with this DELICIOUS recipe. 

Roasted Veggies and Tahini Lemon Sauce

Ingredients

  • 1 head of cauliflower
  • 5 carrots
  • 5 parsnips
  • bunch of curly parsley, chopped
  • 1/4 cup olive oil
  • 1/4 cup tahini (I use Brad’s organic– try to find one that is creamy)
  • 1 lemon
  • Sea Salt
  • Pepper

Directions

  1. Preheat your oven to 375deg F
  2. Chop up cauliflower, carrots, and parsnips and toss into a bowl.
  3. Add olive oil, about a teaspoon of sea salt, and a teaspoon of pepper, and stir ingredients around so the veggies get coated.
  4. Spread our veggies onto a large baking sheet lined in tin foil, and toss in oven.
  5. Check on your veggies after 30 minutes to make sure they are not burning. I like to move them around with a wooden spoon once or twice to even out the heat exposure.
  6. Cook for 45 minutes to an hour, or until they are tender and golden brown, and then pull out of the oven.
  7. While these cook you can take your large bowl and toss in the juice of 1 lemon and 1/4 cup tahini. Whisk this a little with our fork.
  8. Toss the warm to hot veggies in the tahini lemon mixture and stir around. The heat will cause the tahini to melt down and coat the veggies in an awesome way.
  9. Stir in the parsley, and add more sea salt, pepper, or other spices (like turmeric, cayenne, cumin) to taste, and enjoy!

Want more cool wellness tips and recipes? Stay in touch by leaving your name and email below!

How to drink water like a boss

How to drink water like a boss

Hey there! 

Let’s talk about WATER. Water is one of those things that we know we SHOULD drink but it often gets left by the wayside. Many people don’t drink enough water for two main reasons:

  1. They’re busy and they just don’t think about it.Screen Shot 2016-06-09 at 1.24.29 PM
  2. They don’t like the taste of it.

Do you fit into one of these two categories?

GOOD– not good that you’re dehydrated, but good that you’re reading this article. Keep going. 

You’ve probably heard that your body is made up of 60- 75% water, so yes it makes sense that you should drink lots of it throughout the day. But how much and why?

The rule I go by for how MUCH water to drink is the following:

Take your body weight in pounds and divide it by 2 to get the ounces of water you should be drinking. Then add 10 ounces for every hour you work out. 

So if you weigh 150lbs, you should be drinking 75 oz of water. If you also workout for an hour, bump that number up to 85 oz.

WHY drink water? Well, a number of problematic nuisances occur when we don’t drink enough water. For starters HEADACHES are often a sign of dehydration. Many people experience CRAVINGS when they are dehydrated and a drop in their ENERGY. This is due to the fact that when we are dehydrated our cells cannot function optimally, but also water provides much-needed oxygen to the brain for clear thinking. When we can’t think clearly we tend to crave sugars, fats, and salts. Additionally, lack of water messes with our electrolyte or mineral balance, triggering cravings and all other types of symptoms.

Now what’s the best way to get your daily water in? Make it available! Pick up a water bottle you like, and keep it full. This also gives you an excuse to get up and walk around throughout the day, refilling this sucker. I really like the CamelBak 25 oz water bottle with the straw.  

  1. Make it available! Pick up a water bottle you like, and keep it full. This also gives you an excuse to get up and walk around throughout the day, refilling this sucker. I really like the CamelBak 25 oz water bottle with the straw.  
  2. Add some flavor! There are a number of ways to make your water more palatable if you’re not into the “water-taste.” I love water but still like to add a burst of flavor. Here are three of my favorite add-ins:
  • Fruits, Veggies, Herbs: Lemons, berries, cucumbers, limes, oranges, basil, mint, toss them in your water bottle for a burst of flavor.
  • Bai Antioxidant Infusion Drink: I keep one handy at my desk and will add a touch to my water bottle each time I fill it. I go through about one bottle every two days. 
  • Ultimate Aloe: I get the Strawberry-Kiwi flavor and think it tastes like the pink freeze pops we had when we were little, but it’s actually good for you! I put a splash in my water once or twice a day. It supports a healthy digestive tract and strong immune system. If you really want a digestive tract boost, check out the Digestive Health Kit, which includes Probiotics and Digestive Enzymes. 

How do you stay hydrated? Write below in the comments!

Got a question? Email me at jennie@jenniefagen.com and I can feature your question in a future blog post. 

Want more cool wellness tips and recipes? Stay in touch by leaving your name and email below!

The 3 Ingredients I always have with me

The 3 Ingredients I always have with me

I noticed a common theme around my Instagram page and recipes. Most of the things I make contain one of three ingredients (or a combination thereof):

  • Avocado
  • Eggs
  • Tahini

No matter where I am in the world, whether I’m at home in New York, traveling, or visiting family, I also have these ingredients Screen Shot 2016-05-26 at 3.43.28 PMwith me. If I’m traveling one of my first stops is usually to the grocery store. 

Preparation is key when living a healthy lifestyle, and by stocking up on lots of healthy ingredients we can reduce the amount of mindless snacking, cravings, and temptations we experience on a day to day basis. 

So what is it about avocado, eggs, and tahini that makes me pick these 3 specifically?

Well for starters they all contain healthy fat. This is important because a lot of times when people transition to eating more vegetables and cutting down on carbs, they are starving. You should never be starving in order to lose weight or “be healthy.” The trouble is when you cut down on carbohydrates, the food that may have been filling you up, you need to replace it with something new to fill you up, or… you guessed it– you go hungry! And when you are hungry (or hangry), our judgment goes out the window. Our body starts searching desperately for nourishment and tends to seek out sugars, fats, and salts. To our demise, these things that were once hard to come by in nature are now plentiful in the form of pretzels, chips, cannolis, pastas, and other forms of deliciousness. Unfortunately for us, they are extremely calorie-dense, but not nutrient-dense. What this means for you is, even after eating these foods, or eating what you may deem as the appropriate amount of calories, your body is still lacking the nutrients is was craving. The result is perpetual hunger and unsatiated cravings. 

So what’s a better way to fulfill your hunger AND your body’s need for nutrients? HEALTHY fats! 

  • Avocados are a great snack to take on the go (I always bring them when I fly or travel), or to add to a salad and mix in to create a creamy dressing.
  • Eggs are a wonderful quick breakfast combined with greens. They also make a great afternoon snack. You can hard boil them in mass and have them stocked for when hunger calls (or when you roll your butt out of bed).
  • Tahini is ground up sesame seeds believe it or not, and has the consistency of a thinner peanut butter. Some tahinis are more separated than others– looks for one that blends easily so you can drizzle it over your steamed or sauteed greens. Combined with lemon and sea salt it is heavenly.

Hope that helps!

Want more cool wellness tips and recipes? Stay in touch by leaving your name and email below!