Facts on Fat | Part 1

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Fats are back! The wave of “low-fat” items is slowing dissipating and in its place an influx of “healthy fat” options! As wonderful as it is to see there is still some confusion on what exactly a “healthy fat” is, how much we should be consuming, and when we should be consuming these fats.

Firstly, fats are essential for life; we must take in a particular amount in order to survive and thrive. Dietary fats play several roles in the body, including but not limited to:

  • Helping to transport our fat-soluble vitamins into our cells (ADEK, Iron, and beta-carotene)
  • Helping to maintain a consistent body temperature
  • Certain healthy fats act as potent anti-inflammatory agents.
  • Improving our cardiovascular health
  • Providing a source of long-lasting energy
  • Helping to improve body composition
  • Supporting hormone balance and boosting recovery from intense workouts.
  • Improving cognitive function
  • Helping to boost our immune system
  • Improving bone and skin health

In Part 1 we’ll examine two types of dietary fat: Monounsaturated and Polyunsaturated

Monounsaturated fats are our simplest form of fats. The chemical structure contains one double bond, they are often liquid at room temperature and are essential to take in through our diets (we do not produce them internally). The most common and easily recognizable monounsaturated fat source is olive oil, containing the fatty acid oleic acid which has been associated with decreasing cardiovascular disease, improving brain function and decreasing body fat. Other great sources of monounsaturated fat include nuts, avocados, whole milk etc.

Polyunsaturated fats are similar to monounsaturated fat but with some unique qualities, including the existence of several double bonds in their chemical make-up. Both Monounsaturated and Polyunsaturated have anti-inflammatory properties, both can improve cardiovascular and cognitive function.

The major difference is that Polyunsaturated fats contain Omega 6 and Omega 3 fatty acids. Omega-3 fatty acids have several anti-inflammatory benefits and can be found in wild salmon, mackerel sardines, krill or plant-based sources like flax seeds, chia and hemp seeds.

On the other hand, Omega 6 fatty acids can be anti-inflammatory or pro-inflammatory depending on the specific type, personal predisposition and overall toxic load amongst other things. They are very vulnerable and delicate to heat and oxidation and can trigger an inflammatory cascade within the body if mismanaged. In a traditional Western diet, most Omega 6’s are consumed via refined oils. Examples of refined oils – altered from their original state- containing Omega 6’s include, Safflower, Canola, Soy, Corn, and Sunflower. The goal is to consume a balanced amount of Omega 3’s to 6’s for optimal benefits, avoiding refined oils. 

In Part 2 we will be discussing the other two types of fats receiving a lot of mainstream attention: Saturated and Trans Fats.

Collagen | Improve Digestion, Joint Health and Decrease Wrinkles

Collagen is all the buzz these days, but if you are still a bit confused on what it is and if
you should be incorporating it into your daily nutrition we’re here to help.
Collagen is the most abundant protein in our bodies. It’s found in muscles, bones,
tendons, ligaments, skin, hair, nails and even blood vessels. It’s most commonly
recognized for playing a major role in our connective tissue (tendons, ligaments, etc.)
and can be thought of as the glue that holds our bones and muscles together. Collagen
synthesis naturally decreases with age making it important to consider boosting
collagen formation through supplementation.

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There are several different nutritional forms of Collagen:
– Bovine (cartilage, bones, and hides from cows)
– Chicken
– Fish
– Eggshell membrane
Collagen contains several essential and non-essential amino acids such as Proline,
Glycine, Glutamine, and Arginine which have numerous benefits for our bodies.

  • Improving the health of our skin, hair and hails. It’s often touted as an anti-aging
    tool helping skin to keep its elasticity and look firm. Collagen can help in reducing
    cellulite and stretch marks. You will often see collagen boosting agents in skin
    care products.
  •  Improving joint pain. Collagen helps improve the gliding properties of our tissue,
    like greasing a rusty door hinge
  • Helping with digestion. For people suffering from digestive upset collagen can be
    a great tool. It helps to break down proteins and soothes the gut lining preventing
    leaky gut. The amino acids proline and glycine found in collagen, in particular,
    help to build the lining of the colon/ GI tract which in turn boosts the absorption
    and assimilation of nutrients creating a positive feedback loop.
  • Collagen can help to boost metabolism. The amino acid content (Proline,
    Glycine, Arginine, Glutamine etc.) can improve lean muscle mass and assist in
    fat burning/assist in muscle repair and recovery.
  • Collagen can help to boost our natural detoxification, specifically Glycine, which
    helps to cleanse the liver.

Now that you know the many benefits of using collagen, here are a few sources that you
can use to incorporate this amazing substance into your diet.

  • Bone broth (Beef or Chicken)
  • Chicken Cartilage
  • Eggs
  • Fish
  • Take a Collagen supplement or powder (Biosteel Sport Collagen – A mixture of bovine and marine Collagen)

Biosteel Breakdown #17 – BCAAs | The 3 Things You Need To Know About Branch Chain Amino Acids

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We promised you a BCCA Breakdown last week and here it is! BCAAs have become synonymous with the fitness culture but there is still some confusion around supplementation: What are they? Why should I take them? When should I take them?

We’ve got you covered in this week’s video!

If you have a question of your own tweet at @champ_lifetstyle or @biosteelsports and we will do our best to answer them in a future episode.

A Quick Thank  You…

Today’s podcast is brought to you by a company that takes up significant shelf space in our kitchen and one we have been using for years. Biosteel Sports Nutrition is Toronto based company, and a leader in high-performance sports drinks for professional athletes and everyday champions alike.

A product created out of necessity and is trusted by athletes like Connor McDavid, Brooke Henderson, Rosie MacLennan and Andrew Wiggins. They have a full line of products, including their signature High-Performance Sports Drink and Advanced Recovery Formula Protein plus a brand new rooster of Biosteel Green Powder.

Living like a champion requires championship nutrition and there’s no one we trust more.

Enter Promo Code – ChampLifestyle for 15% off your next purchase at Biosteel

Biosteel Breakdown #15 – What is Gluten?

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Brand new Biosteel Breakdown! This week’s episode is everything you need to know about Gluten in under 15 minutes!

Since Jimmy Kimmel shared his hilarious and slightly uncomfortable “What is Gluten” video in 2014 people have been attempting to navigate the gluten-free aisles of health food stores unsure and hesitant! We’re here to clear that all up!

A Quick Thank  You…

Today’s podcast is brought to you by a company that takes up significant shelf space in our kitchen and one we have been using for years. Biosteel Sports Nutrition is Toronto based company, and a leader in high-performance sports drinks for professional athletes and everyday champions alike.

A product created out of necessity and is trusted by athletes like Connor McDavid, Brooke Henderson, Rosie MacLennan and Andrew Wiggins. They have a full line of products, including their signature High-Performance Sports Drink and Advanced Recovery Formula Protein plus a brand new rooster of Biosteel Green Powder.

Living like a champion requires championship nutrition and there’s no one we trust more.

Enter Promo Code – ChampLifestyle for 15% off your next purchase at Biosteel

Biosteel Breakdown #13 – Workout Nutrition – Pre / Post – What to Eat and When for Maximum Results

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Brand new Biosteel Breakdown! Last week we discussed picking a trainer and starting a training routine. Now that you’re committed to your goal what should you eat? We’ve got you with today’s episode. What and when should you eat your pre/post workout meals.

If you have a question of your own tweet at @champ_lifetstyle or @biosteelsports and we will do our best to answer them in a future episode.

A Quick Thank  You…

Today’s podcast is brought to you by a company that takes up significant shelf space in our kitchen and one we have been using for years. Biosteel Sports Nutrition is Toronto based company, and a leader in high-performance sports drinks for professional athletes and everyday champions alike.

A product created out of necessity and is trusted by athletes like Connor McDavid, Brooke Henderson, Rosie MacLennan and Andrew Wiggins. They have a full line of products, including their signature High-Performance Sports Drink and Advanced Recovery Formula Protein plus a brand new rooster of Biosteel Green Powder.

Living like a champion requires championship nutrition and there’s no one we trust more.

Enter Promo Code – ChampLifestyle for 15% off your next purchase at Biosteel