Manage Your Lipids

lipids nut avocado fish oil seed

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.

Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :

  • Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.

  • Bad fat – These are saturated fatty acids

  • Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.

  • Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.

Type

Harmful fat

It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.

Bad fat

It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.

But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.

Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.

Neutral fat

It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.

Good fat

It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.

Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).

Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.

Consumption

lipids nut avocado fish oil seed

According to scientists, there is a ratio for having a healthy body. This ratio is :

  • -4/1 so 4 = omega 6 and 1 = omega 3

  • Or 1/1 so 1 = omega 6 and 1 = omega 3

The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.

Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :

  • To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.

  • To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.

Now, take a person who weighs 100kg and who is a pro :

  • To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.

  • To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.

These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.

To be shredded, it’s really important to consider MCT

You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.

It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

MRSA Infections

mrsa infection anatomy

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Methicillin-Resistant Staphylococcus aureus (S. Aureaus), or MRSA, is a bacterium that creates skin infections and other types of infections. The first time that MRSA was seen in US hospitals during the 1970s. Recently, there is a new strain of MRSA know as Community Acquired Methicillin-Resistant Staphylococcus aureus, or CA-MRSA, has left hospitals and began to spread in the community.

This is the strain that is prevalent among athletes. The difference between CA-MRSA and Healthcare-Associated MRSA (HA-MRSA) is in their effects. CA-MRSA usually creates skin infections while HA-MRSA causes bloodstream, urinary tract and surgical site infections. This make CA-MRSA less dangerous than HA-MRSA. Another difference is that CA-MRSA is more vulnerable to antimicrobial.

Symptoms

Signs of infections are :

  • Redness

  • Warmth, Swelling

  • Pus

  • Pain at sites where there are skin wounds

  • Abrasions or cuts

MRSA has the ability to spread to other organs in the body and when that happens, symptoms are more severe.

At this stage, symptoms are :

  • Fever

  • Chills

  • Low blood pressure

  • Joint pain

  • Severe headaches

  • Shortness of breath

  • An extensive rash over the body

These more advanced systemic symptoms require immediate medical attention.

Treatment

The 1st choice for treating MRSA skin infection is to use an antibiotic that has been created to kill bacteria with mild side effects. Most early infections with no widespread symptoms can be treated with oral antibiotics. Because of the nature of this decease and antibiotic options, many patients think they’re « cured » after only a few doses and decide by themselves to stop taking the prescribed drugs. However, MRSA is able to re-infect the patient and become resistant to antibiotics used previously.

For moderate to severe infections, treatment may be with intravenous antibiotics.

These infections associated with deep abscesses or boils require open surgical drainage in addition to antibiotic therapy. Most infections resolve in 7-10 days with an adequate treatment despite the fact that a deep abscess can take up to 4 weeks to eradicate the infection by resolving the abscess cavity.

Early identification and treatment of MRSA infections decrease the amount of playing time lost and decrease the chance that the infection will become severe. Skin may be protected by protective clothing or gear designed to prevent skin abrasions or cuts.

Prevention

mrsa infection anatomy

It’s necessary that athletes have good personal hygiene but it must be added that athletes and visitors to athletes facilities must also keep their hands clean by washing them often with soap and water or using an alcohol-based hand rub. The minimum is to have clean hands before and after sports and activities. For example when we use weight training equipment that is shared by all gym members, it’s important to have clean hands after using toilette or when someone is injured taking care the wounds (including changing bandage).

Ordinary and antimicrobial soaps are effective for washing hands. It’s noted that liquid soap is a better option because it’s not possible to share this type of soap compared to bar soap. Alcohol-based hand sanitizer that contain at least 60% alcohol are the perfect choice.

Athletes should shower immediately after exercise and shouldn’t share soap and towels. Washing all uniforms and clothes after each use is important. Athlete should avoid sharing items that are in contact with the skin and avoid sharing personal items as they contact the skin. Fortunately, most surfaces don’t provoke a risk of spreading staph and MRSA.

Athletes who have had MRSA

Several high school, college and professional athletes have contracted MRSA infections. There have already been epidemics among athletes on the same team. A study published in « The New England Journal of Medicine » shows an infection MRSA among St. Louis Rams professional football franchise (USA) athletes. During a single season, MRSA infections were found among 5 of 58 Rams athletes (9 percents) that was tested. All infections developed on areas of the body that are common places for turf injury.

Stats

  • Today, MRSA accounts for about 50-70% of the S. Aureus infections that are present in healthcare facilities across the world.

  • Statistics fro the Kaiser foundation in 2007 indicated that approximately 1.2 million hospitalized patients contract MRSA infections.

  • Serious MRSA infection is still predominantly related to exposure in the healthcare setting, where approximately 85 percent of all serious MRSA infections occur.

  • Fortunately, in children under 18 years old, mortality rates are much lower (1%), even though the number of hospitalized children with MRSA has almost tripled since 2002.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .