BODY by PMJ

Moment of truth; 1 kg fat vs 1 kg muscle:

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 03 Jun 2010 19:10:00 +0000

This picture illustrates why weight training is so important, if your goal is to get fit and fab!
Don't focus too much on what the scale tells you.
You can be really flabby ....OR really FIT... weighing exactly the same !
Building muscle requires an enormous amount of energy from your body, so lifting weights will keep your body burning off fat.

Leg day

noreply@blogger.com (Pia Marlen Johnsen) — Wed, 10 Feb 2010 01:40:00 +0000

New Cam =)

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 04 Feb 2010 20:47:00 +0000

Iwill post more pic's from training and my everydaylife now, because with a new camera, I have no good excuses not to...

My other cam is a little to big and advanced to take with me all the time, even tough the pic's are great.. and my old compact camera died, after a couple of years of though useage.

A new Sony (**JOY**) with 10 mpx, 16 gb memory card and HD video function should be able to to the work from now on. =)

I've gotten many requests about training video clips, and I'll see if I can get that done now.

I love taking pictures, and promise to post some.

Low carb.. or is it ??

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 04 Feb 2010 20:26:00 +0000

Cutting Back on "Bad" Carbs

Ten ways to make low-carb healthy.

Thanks to the popularity of low-carb diets, so many say they are watching the amount of carbohydrates they eat. If you're among them, use these 10 tips so your carb control is healthy and wise!

Bear in mind that there is a huge difference between Cheese Doodles and oatmeal. Both might be categorized as carbs, but their benefits are on opposite ends of the health spectrum. Now it's time to explain what a “bad carb” is.

Here's the simplest answer: white flour, refined sugar, and white rice. More broadly, any food made primarily of a carb that has been processed in such a way as to strip out ingredients that hinder quick and easy cooking. Why are refined carbs a problem? Easy: They digest so quickly that they cause blood sugar surges that lead to weight gain and other health troubles.

Here are some ways to avoid troublesome carbs while still getting the fuel you need for good health. Carb-counting meets common sense, right this way...

1. Tell the waiter to hold the bread. At almost every restaurant, your meal starts with a basket of rolls, breads, and crackers made from white flour. If it's not put on the table, you won't eat any. Or, if you really need something to nibble on, ask if they have whole wheat varieties.

2. At Chinese restaurants, ask for brown rice, and limit how much you eat to one cup. In fact, some Chinese restaurants have started offering to swap a vegetable for the rice in their combo dinners, knowing that many people are on low-carb diets. At home, always cook brown rice instead of white. Brown rice hasn't been processed and still has its high-fiber nutrients.

3. Instead of bread, use eggplant slices to make a delicious sandwich. Broil two thick slices of eggplant until brown, then add mozzarella and tomato, olive oil and basil to one slice, suggests Nicole Glassman, owner of Mindful Health in New York City. Top with the other slice of eggplant and broil again until the cheese melts.

4. Wrap your food in lettuce leaves. Yes, skip the bun, tortillas, and bread slices and instead make a sandwich inside lettuce leaves. One suggestion is going Mexican with a sprinkle of cheddar cheese, salsa, and chicken; Asian with sesame seeds, peanuts, bean sprouts, cut up green beans, and shrimp with a touch of soy sauce; or deli style with turkey, cheese, and mustard.

5. Buy old-fashioned snacks in kidsize bags. Truth is, pretzels, tortilla chips, potato chips, and cookies are mostly bad carbs, made primarily of refined flour, sugar, salt, and/or oil. You want to remove as many of these foods from your daily eating as you can. But if you can't live without them, buy them in small bags--1 ounce is a typical “lunch box” size--and limit yourself to just one bag a day.

6. Break yourself of your old spaghetti habits. Almost everyone loves a big bowl of pasta, topped with a rich tomato sauce. The tomato sauce couldn't be better for you; the spaghetti, however, is pure carbohydrate. While spaghetti is fine to eat every now and then, for those sensitive to carbs or wishing to cut back on their noodle intake, here are some alternatives to the usual spaghetti dinner:

•Here's the easiest choice: Switch to whole wheat pasta. It is denser than traditional pasta, with a firm, al dente texture similar to what you'd get in Italy.
•Grill vegetables such as eggplant, zucchini, bell peppers, and onion and slice them into long, thin pieces. Mix up and pour your spaghetti sauce over the vegetables for a delicious and immensely healthy meal.
•Substitute spaghetti squash for the pasta. Boil or microwave the squash until soft, then scoop out the seeds and pull the strands of squash from the shell with a fork.
•Top with your favorite sauce and a grating of real Parmesan.
•Try healthy whole grains as a replacement for pasta. Spaghetti sauce goes better than you'd expect on brown rice, barley, chickpeas, and such.

7. Cut up 1-ounce portions of cheese and divvy up 1-ounce portions
of nuts into tiny snack bags. Now you have a handy snack at the ready.

8. Eat potatoes boiled with the skin on. And let them cool off. Cold, cooked potatoes have lower GI. The effect of potatoes on blood sugar depends on how the potatoes are prepared. No need to unspud yourself completely! Also, new potatoes tend to have fewer simple carbs than other types of potatoes.

9. Eat lightly of the new low-carb products. Thousands of low-carb products have been introduced, but there are not any guidelines as to what “low carb” really means. Instead, many new “low carb” foods are to carbcutting what “low fat” cookies were to fat-cutting: just a new way of pitching foods high in calories and low in nutrient value. In fact, Consumer Reports found that many packaged low-carb foods are actually higher in calories than their regular counterparts. For instance, a serving of Keto's low-carb Rocky Road ice cream has 270 calories, almost double the calories found in many regular ice creams and twice as much fat.

10. Think lightly of the new net-carb measurements. Many of the low-carb weight-loss programs are trying to get their followers to use “net carbs” as the measurement of choice for the appropriateness of a carb food in their diet. This is a measurement of the “bad carbs” left in a food after you adjust for those carb ingredients that don't immediately affect blood sugar. Some Scientists say the proper way to measure net carbs is to subtract fiber (as well as sugar alcohols and glycerin, when applicable) from the total carbs listed on the nutrition facts panel of a product. But that's just their version, and that's the problem. “Net carbs” is not a regulated or standardized measurement--manufacturers can define it how they want, and say what they want on product packaging. And there is no science to say that tracking net carbs offers any unique weight-loss benefit.

My ride =)

noreply@blogger.com (Pia Marlen Johnsen) — Tue, 02 Feb 2010 01:41:00 +0000

My City

noreply@blogger.com (Pia Marlen Johnsen) — Sun, 31 Jan 2010 13:08:00 +0000

Sharing a couple of pics from the city where I'm from =)

You can see the statue of the viking king Olav Tryggvason, and the Catedral Nidarosdomen, which is over 1200 years old.

Get started !

noreply@blogger.com (Pia Marlen Johnsen) — Sun, 31 Jan 2010 13:03:00 +0000

It is possible to start developing healthy exercise and eating habits in just two days, which will set you up to drop the weight that you want -- 5 kg, 10 kg, 15 kg or more.

To start, make a "plan of attack,". Draft a grocery list to buy enough grub for 5 small meals a day. You'll also want to schedule when you'll eat and work out, just as you would write down a hair appointment or a dinner date.
Need some extra incentive? Pick up some new workout gear. "A new pair of athletic shoes can give you that extra push to be active,". "They can act as a catalyst between the mind and the body to increase motivation and improve performance."

Or go grocery shopping for the ingredients you'll need for the next two days' worth of meals. These are the produce I would look at buying.
The reasons to eat vegetables are plentiful:
Veggies have 20 calories a serving. All other foods have 3 or 4 times the number of calories.
They have a high percentage of water, so you can feel full from eating them.
They have a lot of potassium in them, which can help regulate blood pressure and fluid in your body.
For the time-strapped, "Go to the store and buy vegetables that you can eat off a veggie tray,". "Also, buy vegetables that you can grill -- zucchinis and squash -- and add the vegetables to everything you eat."
Colour Your Diet Healthy with Fruits and Vegetables

These moves can help put you in the right mental state. So stock up the pantry and dust off those running shoes =)

Cucumber =)

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 28 Jan 2010 23:44:00 +0000

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

question/answer

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 28 Jan 2010 20:11:00 +0000

Question:

Hi there, I have kind of a strange question for you, I have broken my back 10months ago, and just got cleared by the Dr to work out and try to gain some of my weight back that I had lost, I had competed in JR bodybuilding when I was 16 & 17 in Edmonton, AB, Muscle beach classic....my issue then and still is now no matter what I do I cant put any type of weight on!!! I weighed 158lbs this time last year @ 4% body fat! I am now down to 109lbs, and have been able to walk for just over a month now!!! I race quads & ski-doos ( which I am told I should not do anymore ) and my first race will be in 6 months time!!! Do you have any NATURAL sugestions on what I can do??? Any help or advice you can offer will be greatly appreciated!!!

Thanks for your time,

-T-

Hi T,

First of all; I am so happy that you are back on your feet !
I can't imagine all that you must have been through.. And congrats with your achievement in bb ! =)
Then; you probably know better than anyone, that having a serious back injury, it is not something that is what one want.... If your doctor say that you should not race anymore, you should listen to that advice, and not risk anything too early..
It takes time to build a strong back, and after 9-10 months without being able to walk, you have to start pretty much "all over again". But you will progress much faster, if you compare with another person with the same injurie but different athletic background.

So please, please do not take any risks. it is not worth it.. I know, because my father have severe back injuries.

Back to your question:

To break it down as simply as possible;
When it comes to gaining some weight, it is all about calorie intake.
You MUST eat MORE calories than what your body need for energy and all other processes.
That is not enough.. It sholuld be clean, nutritious, balanced and healthy foods, divided into frequent meals through the day.
Sounds easy... but for someone that have a hard time gaining weight it is often hard to get down such an amount of food..

The solution can be as easy as drinking a weight-gainer shake after every meal you eat. Easy, fast .. and many find it better to get the extra calorie intake from drinking shakes rather than eating solid foods. If you feel to full, to be able to drink one right after eating; then spread them. Drink one shake between every meal. Sip on it, but get it down!

Add more healthy fats from nuts, avocado, salmon etc. Take a spoon (or capsules) or two two with omega 3-6-9 to with every meal.

You gotta eat, eat, eat..

Start using creatine and glutamine.
Other supplements I LOVE & RECOMMEND;
(they actually WORK !)

http://www.bodysupport.com
http://alrindustries.com/ver2/index.php/products/size-a-strength.html

Train hard, but it is very important to get enough rest and sleep!
If possible, take a nap during the day as well.

I would also recommend that you go to your doctor and take some blood tests.
Check your tyroksine/thyroid levels and all other hormone levels.
Check your mineral balance and so on.. your doc know what he will need to check.
Vitamine B complex injection shots might be helpful. To increase apetite and help gaining weight.

Hope some of this was helpful.

-P-

Videoclip

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 14 Jan 2010 03:49:00 +0000

Bryan Bee

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 14 Jan 2010 03:46:00 +0000

Bryan Bee did som post-work on thin picture taken by Photographer Lars Ervik.

ALL you need to know about Omega 3

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 14 Jan 2010 03:29:00 +0000

Omega-3 fatty acids -What can high-omega-3 foods do for you?

-Reduce inflammation throughout your body
-Keep your blood from clotting excessively
-Maintain the fluidity of your cell membranes
-Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
-Decrease platelet aggregation, preventing excessive blood clotting
-Inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
-Increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
-Reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
-Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
-Help prevent cancer cell growth

What conditions or symptoms indicate a need for more high-omega-3 foods?

-Depression
-Cardiovascular Disease
-Type 2 Diabetes
-Fatigue
-Dry, itchy skin
-Brittle hair and nails
-Inability to concentrate
-Joint pain
-Salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Research indicates that omega-3s may be better absorbed from food than supplements.

Norwegian researchers compared 71 volunteers' absorption of omega-3s (EPA and DHA) from salmon, smoked salmon, cod (14 ounces of fish per week) or cod liver oil (3 teaspoons per day).

-Cooked salmon provided 1.2 grams of omega-3s daily, while cod liver oil provided more than twice as much: 3 grams of omega-3s per day.

Despite the fact that the salmon group got less than half the amount of omega-3s as the cod liver oil group, blood levels of omega-3s increased quite a bit more in those eating salmon than those taking cod liver oil.

After 8 weeks, EPA levels had risen 129% and DHA rose 45% in those eating cooked salmon compared to 106% and 25%, respectively, in those taking cod liver oil.

In the group eating smoked salmon, blood levels of omega-3s rose about one-third less than in the salmon group. In those eating cod, the rise in omega-3s was very small.

Concurrent with the rise in omega-3s in those eating salmon, a drop was seen in blood levels of a number of pro-inflammatory chemicals (TNFalpha, IL-8, leukotriene B4, and thromboxane B2).

Researchers think omega-3s may be better absorbed from fish because fish contains these fats in the form of triglycerides, while the omega-3s in almost all refined fish oils are in the ethyl ester form. Once absorbed, omega-3s are converted by the body from their triglyceride to ester forms as needed. Lipids.

What are omega-3 fatty acids?
You've probably been hearing about omega-3 fatty acids in recent years.

The reason?

A growing body of scientific research indicates that these healthy fats help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis.

Unlike the saturated fats found in butter and lard, omega-3 fatty acids are polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated" refer to the number of hydrogen atoms that are attached to the carbon chain of the fatty acid. In the kitchen, these terms take on a far more practical meaning.

Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega-3 fatty acids in health promotion and disease prevention cannot be overstated.

The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.

Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences.

The body converts alpha-linolenic acid into two important omega-3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

What are the functions of omega-3 fatty acids?

Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.

To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.

Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity.

In addition, recent in vitro (test tube) evidence suggests when omega-3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR)-ã, which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.

Animal and test tube studies published in the November 2005 issue of the International Journal of Cancer suggest yet another way in which the omega-3 fatty acids found in cold water fish-docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)-help protect against breast cancer development.

All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.

In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.

Prostaglandin Production

Omega-3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.

In essence, all prostaglandins perform essential physiological functions. However, depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can set up an imbalance throughout the body that can lead to disease.

For example, EPA and DHA serve as direct precursors for series 3 prostaglandins, which have been called "good" or "beneficial" because they reduce platelet aggregation, reduce inflammation and improve blood flow. The role of EPA and DHA in the prevention of cardiovascular disease can be explained in large part by the ability of these fats to increase the production of favorable prostaglandins.

The omega 6 fats serve as precursors for series 1 and series 2 prostaglandins. Like the series 3 prostaglandins produced from omega-3 fats, series 1 prostaglandins are believed to be beneficial. On the other hand, series 2 prostaglandins are usually considered to be "bad" or "unhealthy," since these prostaglandins promote an inflammatory response and increase platelet aggregation. As a result, it is important to ensure proper balance of omega-3 and omega-6 fats in the diet.

EPA Directly Anti-Inflammatory

A recently identified lipid (fat) product our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.

Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.

What are deficiency symptoms for omega-3 fatty acids?

Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.

Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

What are toxicity symptoms for omega 3 fatty acids?

In its 2002 guidelines for omega-3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega-3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega-3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega-3 fatty acids.

How do cooking, storage, or processing affect omega-3 fatty acids?

Polyunsaturated oils, including the omega-3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid.

Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.

Under most circumstances, the problem of rancidity only arises when the oils are removed from their natural food package. For example, the hard shell of the flaxseed protects the oil inside the seed from heat, light, and oxygen. Flaxseeds also contain antioxidant compounds, such as vitamin E, that provide additional protection against oxidation. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.

As a result, oils rich in polyunsaturated fatty acids should be stored in dark glass, tightly closed containers in the refrigerator or freezer. In addition, these oils should never be heated on the stove. So, instead of sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using these oils.

Although less a problem with whole foods than processed oils, some foods containing omega-3 fatty acids appear to lose some of their health benefits (like heart protection) when the foods are fried. Fried fish is a good example in this area, since fried fish containing omega-3s have been shown to provide less heart protection than baked or broiled fish containing the same amount of omega-3s.

What factors might contribute to a deficiency of omega-3 fatty acids?

The conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.

To increase the activity of your desaturase enzymes, be sure that your diet includes a sufficient amount of vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your intake of saturated fat and partially hydrogenated fat, as these fats are known to decrease the activity of delta-6 desaturase. Also, to be on the safe side, consider including a direct source of EPA and DHA if your diet, such as wild-caught salmon, halibut, or tuna.

What medications affect omega-3 fatty acids?

Fish oil supplements containing high amounts of omega-3 fatty acids have been shown to reduce high blood pressure in people taking cyclosporine, an immunosuppressive drug used to prevent rejection of transplanted organs.

In addition, a high dietary intake of omega-3 fats, especially from fish, may decrease blood pressure and thin the blood. People taking prescription blood pressure medications and/or anticoagulants should consult with their physician before taking fish oil supplements.

How do other nutrients interact with omega-3 fatty acids?

Vitamin E, the primary fat-soluble antioxidant, protects omega-3 fats from oxidation. Oxidation is a chemical process that produces free radicals.

What health conditions require special emphasis on omega-3 fatty acids?

Omega-3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:

-Alzheimer's disease
-Asthma
-Attention deficit hyperactivity disorder (ADHD)
-Bipolar disorder
-Cancer
-Cardiovascular disease
-Depression
-Diabetes
-Eczema
-High blood pressure
-Huntington's disease
-Lupus
-Migraine headaches
-Multiple sclerosis
-Obesity
-Osteoarthritis
-Osteoporosis
-Psoriasis
-Rheumatoid arthritis

What forms of omega-3 fatty acids are found in dietary supplements?

In supplemental form, omega-3 fatty acids are available as softgels (like a vitamin E capsule) or as bottled liquids. Flaxseed oil, a rich source of alpha-linolenic acid, and cod liver oil, a rich source of EPA and DHA, are among the most popular omega-3 supplements.

When purchasing an omega-3 fatty acid supplement, remember that these oils are highly sensitive to damage from heat, light and oxygen. Choose a certified organic product that has been refrigerated and is packaged in a dark brown or green glass jar and be sure to store the product in your refrigerator or freezer.

It is also advisable to choose a supplement that contains vitamin E. Vitamin E is a powerful antioxidant, which is added to the oil to prevent the fatty acids from becoming oxidized (or rancid).

What foods provide omega-3 fatty acids?

Salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.

Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s.

Introduction to Nutrient Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of omega 3 fatty acids. Next to each food name, you'll find the serving size I used to calculate the food's nutrient composition, the calories contained in the serving, the amount of omega 3 fatty acids contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that I calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, I adopted the us government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Public Health Recommendations

What are current public health recommendations for omega-3 fatty acids?

In 2002, the Institute of Medicine at the National Academy of Sciences issued Adequate Intake (AI) levels for linolenic acid, the initial building block for all omega-3 fatty acids found in the body. For male teenagers and adult men, 1.6 grams per day were recommended, For female teenagers and adult women, the recommended amount was 1.1 grams per day. These guidelines do not seem as well-matched to the existing health research on omega-3 fatty acids as guidelines issued by the Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids in 1999 sponsored by the National Institutes of Health (NIH). This panel of experts recommended that people consume at least 2% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids.

This goal can be easily met by adding just two foods to your diet: flaxseeds and wild-caught salmon. Two tablespoons of flaxseeds contain 3.5 grams of omega-3 fats, while a 4 ounce piece of salmon contains 1.5 grams of omega 3 fats. There's research evidence showing that two servings of non-fried fish per week-especially salmon, tuna, and halibut-can be enough to significantly increase the level of omega-3 fatty acids in your blood (including the level of both EPA and DHA).

Vegans and vegetarians relying on ALA as their only source of omega-3 fatty acids should increase their consumption of ALA-rich foods accordingly to ensure sufficient production its important derivatives, EPA and DHA.

References

Arita M, Bianchini F, Aliberti J, Sher A, Chiang N, Hong S, Yang R, Petasis NA, Serhan CN. Stereochemical assignment, antiinflammatory properties, and receptor for the omega-3 lipid mediator resolvin E1. J Exp Med. 2005 Mar 7;201(5):713-22. 2005. PMID:15753205.
Bernard-Gallon DJ, Vissac-Sabatier C, Antoine-Vincent D et al. Differential effects of n-3 and n-6 polyunsaturated fatty acids on BRCA1 and BRCA2 gene expression in breast cell lines. Br J Nutr 2002 Apr;87(4):281-9 2002.
Chung H, Nettleton JA, Lemaitre RN et al. Frequency and Type of Seafood Consumed Influence Plasma (n-3) Fatty Acid Concentrations. The Journal of Nutrition. Bethesda: Dec 2008. Vol. 138, Iss. 12; p. 2422-2427. 2008.
Elvevoll EO, Barstad H, Breimo ES, Brox J, Eilertsen KE, Lund T, Olsen JO, Osterud B. Enhanced incorporation of n-3 fatty acids from fish compared with fish oils. Lipids. 2006 Dec;41(12):1109-14. 2006. PMID:17269556.
Erkkila A, Lichtenstein A, Mozaffarian D, Herrington D. Fish intake is associated with a reduced progression of coronary artery atherosclerosis in postmenopausal women with coronary artery disease. Am J Clin Nutr , Sept. 2004; (80(3):626-32. 2004. PMID:15321802.
Fickova M, Hubert P, Cremel G, Leray C. Dietary (n-3) and (n-6) polyunsaturated fatty acids rapidly modify fatty acid composition and insulin effects in rat adipocytes. J Nutr 1998 Mar;128(3):512-9 1998. PMID:8980.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Heller A, Koch T. [Immunonutrition with omega-3-fatty acids. Are new anti-inflammatory strategies in sight?]. Zentralbl Chir 2000;125(2):123-36 2000. PMID:15830.
Lawson LD, Hughes BG. Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal. Biochem Biophys Res Commun. 1988 Oct 31;156(2):960-3. 1988. PMID:2847723.
Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000 2000.
Mahan K, Escott-Stump S. Krause's Food, Nutrition, and Diet Therapy. WB Saunders Company; Philadelphia, 1996 1996.
Maillard V, Bougnoux P, Ferrari P et al. N-3 and N-6 fatty acids in breast adipose tissue and relative risk of breast cancer in a case-control study in Tours, France. Int J Cancer 2002 Mar 1;98(1):78-83 2002.
Matute P. Consumption of fish to allay obesity. Paper presented at the 6th Congress of the International Society for the Study of Fatty Acids and Lipids, Brighton, Great Britain, December 12, 2004. 2004.
Meng L, Wilkens L, and Kolonel L. How fish is cooked affects heart-health benefits of omega-3 fatty acids. American Heart Association’s Scientific Sessions 2009. Abstract 1404/Poster 2071. Orlando, FL. 2009.
Osmundsen H, Clouet P. Metabolic effects of omega-3 fatty acids. Biofactors 2000;13(1-4):5-8 2000. PMID:15800.
Popp-Snijders C, Schouten JA, Heine RJ, et al. Dietary supplementation of omega-3 polyunsaturated fatty acids improves insulin sensitivity in non-insulin-dependent diabetes. Diabetes Res 1987 Mar;4(3):141-7 1987. PMID:8990.
Serhan CN, Hong S, Gronert K, Colgan SP, Devchand PR, Mirick G, Moussignac RL. Resolvins: a family of boactive products of omega-3 fatty acid transformation circuits initiated by aspirin treatment that counter proinflammation signals. J Exp Med. 2002 Oct 21;196(8):1025-37. 2002. PMID:12391014.
Severus WE, Littman AB, Stoll AL. Omega-3 fatty acids, homocysteine, and the increased risk of cardiovascular mortality in major depressive disorder. Harv Rev Psychiatry 2001 Nov-2001 Dec 31;9(6):280-93 2001. PMID:15780.
Stoll BA. n-3 fatty acids and lipid peroxidation in breast cancer inhibition. Br J Nutr 2002 March;87(3):193-8 2002.
Stoll BA. Essential fatty acids, insulin resistance, and breast cancer risk. Nutr Cancer. 1998;31(1):72-77. 1998.
Vaddadi KS, Soosai E, Chiu E et al. A randomised, placebo-controlled, double blind study of treatment of Huntington's disease with unsaturated fatty acids. Neuroreport 2002;13:29-33 2002.
Watkins BA, Li Y, Lippman HE, Seifert MF. Omega-3 polyunsaturated fatty acids and skeletal health. Exp Biol Med (Maywood) 2001 Jun;226(6):485-97 2001. PMID:15790.
Watkins BA, Li Y, Seifert MF. Nutraceutical fatty acids as biochemical and molecular modulators of skeletal biology. Am J Clin Nutr 2001;20(5):410S-420S 2001.
Wu M, Harvey KA, Ruzmetov N, Welch ZR, Sech L, Jackson K, Stillwell W, Zaloga GP, Siddiqui RA. Omega-3 polyunsaturated fatty acids attenuate breast cancer growth through activation of a neutral sphingomyelinase-mediated pathway. Int J Cancer. 2005 Nov 10;117(3):340-8. 2005. PMID:15900589.

Competitions

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 08 Oct 2009 14:49:00 +0000

My plan was to compete late this month, and in kentucky pro 11th of november.
Unfortunately, it looks like I have to delay competing until spring 2010. Because my sponsor contract for 2009 just ended, and I haven't signed on a new one yet.
I am in a dialouge with a couple of companies regarding contract for next season, but nothing is yet decided. And there are still many details to go through.
- So even if I really want to get onstage in november, I probably won't be able to. Unless something unexpected happens.

Hey Blog

noreply@blogger.com (Pia Marlen Johnsen) — Wed, 16 Sep 2009 22:02:00 +0000

I'm currently working on re-designing my blog, and getting my website up again.

I've been in contact with several designers, but I have fallen for Bee Designs style. And will probably use his design for both the blog and site.

Can't wait 'till all the work is done and finished. There will be a lot of new content added. So look out ! :)

Other than that I am writing a lot on some fitness-related stuff, and there are some other projects under planning as well. Can't say too much about it yet, but it seems like you will be seeing a lot of me soon. I am very excited about it that's for sure. I'm working with all my wonderful OPT-clients, and just want to say, you are wonderful people and I get so much motivation myself from your enthusiasm and hard work. Keep going !! Go, Go, Go ! You are my everyday-heroes =)

There are many competitions and places to be coming up. Training. New cooperations. Business. Work, work, work. Some sleep. Family & Friends... =)

I won't have problems finding things to do this autumn, that's for sure !

PERSONAL TRAINING ONLINE

noreply@blogger.com (Pia Marlen Johnsen) — Mon, 14 Sep 2009 17:19:00 +0000

After many requests about Online Personal Training, am I posting some info for those who are interested. It is easier than answering each and every email I get =)

P R I C E S:

Diet/nutrition: 110 usd
-follow up, adjustments etc: 25 usd pr.

Training: 90 usd
-follow up, adjustments etc: 25 usd pr.

Diet & Training: 140 usd
10 follow-ups: 165 usd

Competition preparations, seminars, guest appearances, posing etc: contact me at pmjfitness@gmail for information and prices.

Payment in advance required, via Paypal, Western Union, Wire Transfer to PMJ Fitness Co
All orders and correspondance, please use: pmjfitness@gmail.com

P E R S O N A L T R A I N I N G O N L I NE :

Q: What happens after I sent my order and payment?
A: You will receive a confirmation, and then I will send you a form that you will have to fill out and return back to me.This is information I need to know to be able to make a diet/training regime specially adjustet to YOU. You must answer some questions about your health status, eating habits, activity level etc. I will also ask you to send me 2-3 pics which show your current conditioning and physique, height, weight, measurements etc. I will use this information to put together a personal file on you which I will return to you with your diet/training regime. You are supposed to use this as a tool to reach your goals and keep it updatet week by week. And you will send me this every time we do a follow-up. This makes it easier for me to keep track of your progress and help you in the best way possible. The more info I have, the better it is.

Q: What's a "follow-up" ?
A: After you received your diet/training regime, it will be up to YOU to do the work required to reach your goals. But you might have questions, want adjustments, need some inspiration and motivation, want feedback, get your progress evaluated, need help to plan your way towards your goals.. then you simply book a follow-up with me, where we mail or talk at MSN or on the phone.

W H O I S O N L I N E - P T F O R ?

Everyone. OPT works for everyone. It is a practical and convienient way of getting the "push" to get going, or reach your goals. We keep in touch via mail, phone, skype, msn etc.
If you want to loose weight, gain weight, build muscles, learn about training and nutrition, get on stage, get in shape after pregnancy, rehabilitation... it will work for you.
No goals are too small, or too big.
All info and material will be treated confidentially, and I will do my best to help you reach your goals. But remember, you will have to do the work. I can't do it for you =) But I can provide the tools, inspiration and knowledge to help you on your way.

For questions; pmjfitness@gmail.com

Discount Code & Men's Clothing =)

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 10 Sep 2009 21:26:00 +0000

When ordering from www.ejmcoapparel.com you can use the discount code "PIA" =)
I know it can be hard for guys with lot's of muscle to find nice clothing that fit. So I got a link for the guys as well.. =) I'm the nicest, right ? LOL :-D
Anyway, here's the link; http://www.hotbodz.com
Worth checking out.
I am sooo tired, looking forward to go to bed.

xoxo

-PMJ-

Those Jeans !

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 10 Sep 2009 02:40:00 +0000

SO MANY have asked me where to get these jeans. and finally have I found the contact info among all my biz-cards.
Be sure to say hi from IFBB Figure Pro Pia Marlen Johnsen when you order !

website; http://www.ejmcoapparel.com
mail; ejmcompany@mac.com

PORNSTAR !

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 10 Sep 2009 02:31:00 +0000

ALR Industries amazing crew have done it again..!

They made a fatburner even better and stronger than Venom Hyperdrive.

(those of you that have tried that one know what I'm talking about.....)

It's called "PornStar" and is available now. At least in us...

http://www.alrindustries.com

Recommended !!

Tuna-shake

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 10 Sep 2009 02:20:00 +0000

I've catched a cold, so my apetite's been pretty low today.

So today's diet, has been tuna-shake and omega-capsules only! =) that sounds pretty bad, but what's worse is that I actually LIKE it !! :-D

When I make I tuna-shake, I do it like this (pretty easy...)

Put one can of tuna into the blender, together with water and black pepper (or other spices)

and blend it until it is completely liquified.

If you want to add some carbs, you can put the desired amount of oatmeal or cooked rice into the blender before you mix it. It tastes even better then.

Some actually mix it with diet pepsi insted of water, but that sounds so nasty that I haven't tried it myself.

But feel free to do so ;)

I want this bed =)

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 10 Sep 2009 02:18:00 +0000

It would be awsome to crawl into a bed like this every night !

SCRAPBLOG

noreply@blogger.com (Pia Marlen Johnsen) — Mon, 03 Aug 2009 04:39:00 +0000

Tuna, like you never have eaten it before :)

noreply@blogger.com (Pia Marlen Johnsen) — Sun, 02 Aug 2009 15:40:00 +0000

Believe me, this is actually GOOD!

At least, worth a try..

Here goes;

-Drain/press all water from the tuna. I usually use 150-200 grams of tuna (weighed after I drained away the water)

Then add desired amount of oatmel. I use 30-50 grams

Add some water

Mix it..

Add some salt, and cook it..

The food is ready...

Cardio

noreply@blogger.com (Pia Marlen Johnsen) — Fri, 31 Jul 2009 22:39:00 +0000

I had an awsome cardio session today :)
Loaded my ipod with lot's of new music; Ibiza Trance 2009 and more. It felt like I just floated away with the music. My body found a rythm and kept going like a machine. "I" was just following with it like a passenger. :)
Before I started I didn't feel very well, or motivated. But as soon as the music started playing and after the first steps, that was all forgotten.
I'm actually looking forward to tomorrow already. Got both the gym and some cardio on my schedule.
Training is going good, and I am working hard on improving. Especially my legs...
So I push myself really hard, and can barely walk for days after leg-day.

These are my fav-exercises for legs, and I do different variations on some of them:

ass-to-the-grass squats, hevy leg-presses, Leg extensions (using a technique that makes EVERY rep BURN), reversed hack squats, dead lifts, lounges, hamstring curls, front squats, sissy squats..

Sometimes I train with very heavy weights, and other days I might do a high intensy circuit session.

BMR TARTARUS

noreply@blogger.com (Pia Marlen Johnsen) — Thu, 30 Jul 2009 12:02:00 +0000

I recently tried and tested a new fatburner from BMR Sports Nutrition.

It is available in all BodyExtra Stores, I am not sure if it is possible to order it yet, but will check, and post an update if so. With contact info etc.

One of the owners of this brand is Binais Begovic, he's a serious athlete himself, so this is a good product, and I recommend it to all guy's & gal's :)

( http://www.binaisbegovic.com )

Trianing is going good :)

noreply@blogger.com (Pia Marlen Johnsen) — Sun, 19 Jul 2009 23:31:00 +0000

Recent pic ( about 1 week old)