KRILL OIL V'S FISH OIL

One of the most common questions we get asked these days is whether people should choose Krill Oil over Fish Oil.  In the past year there has been an explosion of Kill Oil onto the market and millions of dollars of advertising pushing its benefits over that of Fish Oil.  But what does the research say...

Firstly the difference between the two:

• Both contain Omega 3 Triglycerides, EPA and DHA
• Krill Oil is considered to be better absorbed due to its molecular structure which includes phospholipids, these encourage absorption through the bowel wall, hence the dosage required for comparable effect is far less than Fish oil.
• Krill also contains many anti oxidants the most prominent of which is Astaxanthin.
• Fish Oils has undergone numerous studies over many decades confirming its efficacy in aiding many health conditions
• Krill Oil is the new kid on the block and research is still emerging however appears promising.
• Whilst Krill Oil may be better absorbed the total amount of Omega 3 is far less than in Fish Oil.

Omega 3 Fatty Acids are beneficial to our body in many ways.  Supplementation with Omega 3 is about correcting an imbalance in our Omega intake which has occurred over time due to farming and processing methods and a general over consumption of Omega 6.

Back in Paleolithic times our ratio of Omega 3:6 consumption was about 1:1. These days it is estimated the ratio has blown out to approximately 16:1.  This is to do with a number of factors including gain fed stock and fish, increases in consumption of grains/ vegetable fats, reduced consumption on fresh vegetables and an increase in processed foods.

The result of increased Omega 6 to 3 is an increase in Inflammation... the underlying pathology to most degenerative health conditions.

So therefore Omega 3 supplements will help with cardiovascular disease, arthritis, cognitive decline, hormonal imbalances, allergies etc etc the list could go on for pages!

So back to the topic... Fish or Krill??

This is a personal opinion but I would use fish in the majority of situations except cardiovascular disease where there is overwhelming evidence for the efficacy of Krill Oil.  The reasons I believe this is due to outstanding evidence of Fish Oil health benefits, the value for money between the two oils, the sustainability of farming practices and the impact of farming on the environment.

After making this statement I now fear that people will go out and buy a tub of 400 Fish Oil capsules for $15.95... PLEASE DO NOT!!

The price difference between your bulk buy fish oil and the superior brands can seem significant, but so are the reasons to choose these superior brands...

• Ethical fishing practices and sustainability.
• Purity and contamination... whilst all oils will meet with Australian standards, the brands mentioned below go above and beyond these guidelines to deliver pure, un-oxidized, fresh, clean oils.
• Manufacturing in oxygen, light and heat free environments which yield a fresher (less oxidised) product
• Less oxidation = no fishy after taste
• Stronger concentration of EPA and DHA per capsule.

Brands which we would highly recommend include Ethical Nutrients, Pure Oil Innovations, Bioceuticals and Nordic Naturals.

Beating Sugar Cravings

Not sure about everyone else, but I for one can say that I ate A LOT of chocolate over the Easter break!  Add to that a few hot cross buns, cups of coffee and some drinks out on Saturday night and it is fair to say that I have COMPLETELY overdosed on my old friend sugar this weekend!  Now I feel sluggish and tired so what does my body keep asking for..... YEP, MORE SUGAR!  So how can we beat those sugar cravings moving forward after Easter...

Carbohydrates are made up of glucose molecules which fuel our body for brain and muscular energy, without this we feel tired both physically and mentally.  When we eat carbs our body produces the hormone Insulin which allows our cells to absorb the glucose from the blood and turn it into energy.  Excess glucose will be stored in the muscles or liver as glycogen, OR converted to fat and stored around our waistline :-(

When we eat excessive carbohydrates regularly, or if we skip meals, our bodies stop producing the appropriate reponse and too much sugar remains in the bloodstream rather than in our cells; or it comes and goes too rapidlly so our energy and mood fluctuates.  Our cells then cry out for more to try and restore balance but unfortunately this only makes matters worse... and so the cycle begins...

So controlling our sugar cravings requires a few steps:

• We need carbohydrates which absorb SLOWLY into our cells (low Glyceamic Index (GI)) therefore our cells are satified for longer and don't cry out for a quick sugar hit!  Combining protein and good fats with our meals further lowers a foods GI... therefore plan your meals to be a healthy combination of Carbohydrates, Protein and Healthy Fats
• Avoid refined carbohydrates such as sweets, white bread, pasta etc
• Eat at regular intervals and avoid skipping meals (especially breakfast!)

Factors affecting the GI

Amount of cooking: Starches in food swell when cooked. The starch grains in a baked potato swell to bursting point, whereas the starch grains in brown rice remain relatively unchanged. The former has a high GI, the latter a moderate GI.

 

Type of starch - amylopectin and amylose are both starches found in carbohydrate. The amount and ratio of these two in a food will make the difference between a fast break down and slow break down. For example wheat, corn and rice are high in amylopectin making them fast releasing whereas barley, rye and quinoa are higher in amylose making them slower releasing. Basmati and Doongara rice is higher in amylose and is therefore lower in GI compared to normal white rice.

 

Processing: When grains are rolled, ground, smashed or pre-cooked (ie. instant), the protective (and harder to digest) outer jacket is removed exposing the soft easily digested starch. Whole oats have a lower GI than instant or quick-cook oats.

 

Fibre: Fibre acts as a bulking agent slowing down glucose absorption. Some foods naturally have higher amounts of fibre – (eg. beans and legumes). It is therefore better to eat whole foods such as brown rice and wholegrain breads rather than their white, refined alternatives. It also means that whole fruit with its higher fibre content is better than a fresh juice without pulp. Always dilute fresh juices with water and maybe add back some pulp.

 

Protein: Protein will lower the GI of a meal by slowing down digestion and gastric emptying time. Protein also has a higher satiety level meaning you will be kept satisfied for longer. Aim to make up at least 1/3 of your meal from protein.

 

Fat: Fat also reduces gastric emptying time and as a result slows down the absorption of glucose from the meal. It is essential to consume the right kind of fats from raw nuts and seeds, fish, avocado and cold pressed oils.

 

Acidity: Acidity of a food or meals containing acid will slow gastric emptying time. A simple tip is to add vinaigrette dressing to salad or vegetables.

Here's an eating plan thanks to Nutrimedicine.

Breakfast	Lunch	Snack	Dinner
1 slice rye toast 1 grilled tomato 2 poached eggs	Bean, salmon, goats feta and mixed vegetable salad	Low fat natural yoghurt with ½ banana and 1 Tbsp LSA	Poached or baked fish, Steamed vegetables with a fresh parsley sauce
1 slice sourdough toast with avocado, spinach and smoked salmon	Grilled marinated chicken or tofu, with mixed salad	1 small tin of tuna Cloudy apple juice with soda	Pork or tofu and vegetable stir fry with ½ cup brown rice and cashew nuts
1 cup high protein natural muesli, mixed berries, 1 Tbsp flax meal, 1 Tbsp natural yoghurt	1 slice Burgen bread, marinated chicken breast, mixed salad (Open Sandwich)	1 boiled egg Low GI fruit Diluted carrot or tomato Juice	Mixed bean and seed burgers Steamed vegetables Tomato salsa
1 cup porridge oats ½ banana low fat milk	Salad Nicoise made with tuna, boiled egg, tomato, green beans & olives	High fibre Ryvita with avocado and smoked salmon or tomato	Vegetarian bean chilli with 1 serve Quinoa
Fruit salad made from - ½ pink grapefruit, ½x apple, ½ peach, 1 plum, 2 Tbsp LSA, 2 Tbsp natural yoghurt	Brown rice (½ cup), chickpea, capsicum, tomato, parsley and tuna salad with vinaigrette dressing	Celery and zucchini sticks with hummus or baba ganuj	Spinach, tomato, mozzarella, basil frittata / bake served with steamed snow peas and butternut squash

Follow a diet like this and you can be assured constant reliable energy, calmer moods, clearer thinking and LESS SUGAR CRAVINGS!

Additional ideas which may help:

Herbal and nutritional formulas have been put together to help balance our blood sugar.  Ingredients such as Chromium, Gymnema and Alpha Lipoic Acid can help controll sugar cravings during the day.

 

Protein Powders offer you a great low sugar alternative for a snack... I find them most useful mid afternoon as they help get you through to dinner.  Protein will help improve muscle mass, reduce hunger and boost your metabolism all whilst consuming under 150 calories!

 

 

 

We are all going to give in to the odd chocolate craving, but when selecting your chocolate choose it well!!  Dark chocolate has many health benefits and you rarely over eat it unlike milk chocolate which you can eat all day!  Pana chocolate is local to Port Melbourne and is totally dairly free and natural.  It comes in a small little packet and you really only need one square to be satisfied.  So when you JUST HAVE TO  have it, choose wisely!