1. 20 WOMAN’S WORLD 7/18/16 7/18/16 WOMAN’S WORLD 21
OPTION 8
3 1/2 oz. lean ground
grass-fed beef burger
with Dijon and pickles
on a whole-grain bun
1 ear corn, 1 tsp. canola
spread
Steamed veggies
21
Makeyourown
menus!At each of four sittings per
day, go for a 400-calorie mix
of seafood or other protein
plus lots of fruit and veggies,
some wholesome starch (like
brown rice, whole-grain pasta)
and a little fat (like olive oil,
canola spread, nuts or avo-
cado). Aim to enjoy a fat-rich
fish like wild salmon or tuna
at least a few times per week.
Limit processed and fast
foods made with vegetable oil.
F
or years, evidence that fish oil
boosts weight loss had been
quietly piling up. So why has
the buzz gotten so loud all of a
sudden? Credit goes to Japan’s
Kyoto University researchers, who recent-
ly uncovered a pretty amazing new fish-oil
superpower: The omega-3-rich stuff has
the ability to morph fat-storage cells into
special fat-burning cells. In other words,
fish oil can help make flab self-destruct.
No wonder it’s now being called “the
must-have supplement to lose fat,” insists
certified nutrition pro and wellness coach
Jillian Spector of The
FittChick.com. “I’ve helped
thousands of people, and
I’ve seen it over and over.
When you take fish oil, it
becomes far easier to reach
your goal.” Other experts
we spoke with—including
University of Pittsburgh
fish-oil expert Will Lassek,
M.D., and Baylor College
of Medicine thyroid-expert
Ridha Arem, M.D.—back
her up. So do Woman’s
World readers, who tested
supplements and fish-rich
menus. “I’ve struggled with
my weight for years,” said one. “But after
a week of taking fish oil supplements and
eating right, I lost ten pounds!” Adds Il-
linois mom Shari Viner, 53: “It helped me
when regular diets had stopped working
altogether. I went from a size 16 to a four!”
Fish oil magic
Experts typically recommend a few serv-
ings of wild salmon or other fatty fish per
week plus about 2 grams of fish oil a day.
Potential benefits include:
● Transformed fat cells! Though the ex-
act reason isn’t yet understood, the Kyoto
team found that fish oil somehow triggers
ordinary fat tissue to morph into special
brown tissue that burns calories and fat to
generate heat. “Newborns have quite a bit
of this type of fat to keep them warm—but
much of it naturally disappears by middle
age,” explains fish oil advocate Natasha
Turner, N.D., New York Times bestselling
author of The Hormone Diet. One study
has already shown that when adults re-
store at least some of this heat-generating
fat, they burn a lot of extra calories. It’s a
way fish oil can trick our bodies into burn-
ing fat like we did when we were kids!
● A thyroid boost! Not long ago, a Brazil-
ian team found evidence that fish oil “was
OPTION 1
2 eggs scrambled in cooking
spray, 1/4 cup shredded
mozzarella and 2 Tbs.
fresh basil
1 slice whole-
grain toast, 1
tsp. soft cano-
la margarine
6 large
strawberries
OPTION 2
1 oz. smoked salmon or
nitrate-free deli turkey, 1 oz.
cream cheese and fresh
dill to taste on 1 toasted
whole-grain English muffin
Cucumber slices
OPTION 3
1 bowl clam chowder or
any soup (up
to 175 calories)
5 oil-packed ancho-
vies or walnut
halves over about
2 1/2 cups baby
kale or spinach
with 2 Tbs. canola
or olive-oil-based
dressing
O
ur nutrition team created
this plan that delivers a wal-
lop of omega-3s while keep-
ing other fats at a healthy level. As
a general guideline, frequent fish
eaters should consider taking an
additional supplement with up to
1 gram of fish oil per day; moderate
fish eaters up to 2 grams per day;
and infrequent fish eaters up to 3
grams per day. When buying sea-
food, choose wild-caught options,
as they’re less likely to contain
mercury and other contaminants.
While using these menus, drink
plenty of water and herbal tea. A
little caffeinated tea and coffee
(with fat-free milk and/or stevia,
such as SweetLeaf brand) is also
fine. Season meals with herbs,
spices, lemon juice, vinegar and
mustard as desired. Always get a
doctor’s okay to try any new sup-
plement or weight-loss regimen.
basically making the thyroid hormone
more effective at clearing away fat,” ex-
plains Dr. Arem, author of The Thyroid
Solution. Dr. Arem adds that fish oil has a
powerful ability to soothe internal inflam-
mation that interferes with thyroid func-
tion and other mechanisms that help keep
us slim. “When inflammation is reduced,”
he says, “weight loss becomes easier!”
●Vanishingchipandice-creamcravings!
Getting enough omega-3s from fish im-
proves levels of leptin, “a hormone that
decreases appetite and increases metabo-
lism,” says Dr. Turner. Plus, women get an
added benefit. Since our bodies require
omega-3s—specifically DHA fatty acids,
abundantly available in fish oil—for a
healthy pregnancy, we’re programmed
to crave fat until our DHA stores are
full. “What we find is that
women with smaller
amounts of DHA in their
diets have an increased
appetite for all fats,” says
Dr. Lassek. Get more fish
oil, and the cravings for
fatty foods fade away!
Lean,healthy,
happy!
Upstate New York real-
tor Christina Torto, 30,
was “at a total loss in
terms of how to get my
weight under control”
when she made an ap-
pointment with Rob
Silverman, D.C., and was
urged to eat more seafood and take a fish
oil supplement. “I was never hungry and
my cravings went away. Plus, I felt my
mood and energy soar. It was so differ-
ent from other diets—and the weight
kept dropping.” So far, she’s down
three sizes. Dr. Silverman put yo-
yo dieter Jessica Lien on a similar
regimen. “Really, everything got
better—my weight, my memory,
my joints, my sleep, even my vi-
sion!” says the executive assistant,
43. Now down 23 pounds, she says:
“Taking fish oil is an investment in a
leaner, healthier, happier life!”
Omega-3 Miracle Menus!
GET SLIM WITH FISH OIL!
BEFORE
AFTER
Helpsyourthyroidburnmorefat!Can an ordinary fish oil supplement help you start burning
fat faster and more easily than ever before? “Yes!” say a
growing number of experts and newly slim women . . .
Photos: Paul Poplis/StockFood; 4kodiak/iStockphoto; Shutterstock (2); Martina Urban/StockFood; Georgina Palmer/
Getty Images; Tarek El Sombati/Getty Images; Masterfile; Dreamstime; Maria Heineman/Ikonik Pix; courtesy of subject.
Thehealthy-heartsupplementthat
Shari
lost 61 lbs!
“I had resigned myself to
the fact that, at my age,
I was at the weight I was
destined to be,” recalls
Shari Viner, 53. Then a
colleague introduced her
to TheFittChick.com’s
Jillian Spector. Jillian
encouraged Shari to take
two grams of fish oil with
breakfast. “It helped
cut my hunger right
away,” Shari recalls. She
found it easier to make
healthy choices—like
tuna lunches and baked-
salmon suppers. “At first,
I didn’t exercise. But fish
oil reduces joint pain, so
I was gradually able to
become active.” Hoping
to lose 15 pounds, “it
came off so easily, I kept
going!” Today, she’s
down 61 pounds.down 61 pounds.
Shari’s best tip:
● Easy fish seasoning!
“Just rub fish with olive oil
and shake on pepper, garlic
and onion powder before
cooking. Delicious!”
Shari
lost 61 lbs!
IT
WORKS!
OPTION 4
Barbecue Skewers:
Thread 4 oz. cubed
grass-fed beef and
unlimited zucchini
cubes on skewers;
brush with 1 Tbs.
barbecue sauce
and grill to desired
doneness
1/2 cup brown rice or
1 small baked potato,
1 tsp. canola spread
3/4 cup fresh pineapple
OPTION 5
4 oz. wild salmon fillet (pre-
pared with cooking spray
and herbs to taste) or turkey
meatballs over 1 cup cooked
whole-wheat pasta with 1/2
cup quartered grape toma-
toes and 1 Tbs. pesto
OPTION 6
4 oz. tuna fillet or chicken
breast rubbed with 1 tsp.
canola oil and 1/2 tsp. curry
powder; grilled or broiled
1 1/2 cups cooked cauliflow-
er, mashed with 1/4 cup
coconut milk, salt and fresh
cilantro to taste
1 red pepper, cut into large
pieces, grilled or broiled
1/2 cup cooked brown rice
OPTION 7
4 oz. cubed extra-firm tofu,
1 cup broccoli florets, 2 tsp.
fresh grated ginger stir-fried
in 1 tsp. canola oil, finish
with 2 tsp. Szechuan stir-fry
sauce, 2 tsp. chopped
walnuts, splash of soy
sauce to taste
2/3 cup cooked brown rice
1 small orange
Omega-3MiniMeals
CHOOSE 4 OPTIONS DAILY
full. “What we find is that
Breakout-
proofskin!
Taking2g.offishoil
(theamountinabout4oz.
offattyfish)reducesacne
byupto50%!Researchers
believeomega-3ssoothe
pimple-triggering
inflammation.
How much
should I be
getting?
Experts suggest
about 3 g. daily,
ideally with just
1 g.-2 g. coming
from supplements.
Salmon, mackerel,
anchovies,
albacore tuna
and sardines
provide 1 g.-2.5 g.
fish oil per 4-oz.
serving.
What about
vegetarian
sources?
Omega-3s called
ALA are found in
foods like walnuts
and flaxseed,
“but the body
must convert ALA
to DHA to use
it—and we’re often
short on enzymes
needed for the
process,” cautions
Dr. Turner.
What if I’m not
seeing benefits?
Blame too many
omega-6s. Oil in
most processed
food contains so
many of these
fatty acids that they
“block omega-3s,”
per Dr. Lassek.
Easy fix? Avoid
items with saf-
flower, sunflower,
soy, corn and
cottonseed oils.
HowdoIavoid
mercury?
“IFOS” or “NSF”
seals tell you a
supplement is
certified for purity
by an independent
third party, says
Dr. Silverman.
Options: Nordic
Naturals Omega-3
($15, Vitacost.com)
and Mega EPA/
DHA ($15, Life
Extension.com).
Omega-3powerfoods!
DHA and EPA fatty acids are the most potent omega-3s.
Your goal: 20 grams per week, with as much from food
and as little from supplements as possible.
Eat 4 oz. of this . . . . . . get this much
DHA/EPA omega-3s
Atlantic salmon, fresh
Pacific cod or Arctic char
Sardines, canned
Grass-fed beef
Anchovies, canned
Albacore tuna, canned
Pacific oysters
Lobster
Sockeye salmon, canned
Mussels
Halibut or trout
Pollock or sole
Shrimp or scallops
Omega-3 eggs fortified with DHA (2 eggs)
2.6 g (farmed) 2.2 g (wild)
1.2 g
1.7 g
.8 g
2.5 g
1 g
1.7 g
.7 g
1.7 g
.9 g
1.4 g
.5 g
.4 g
.27 g
GET SLIM WITH FISH OIL!
Helpsyourthyroidburnmorefat!Helpsyourthyroidburnmorefat!Helpsyourthyroidburnmorefat!
hat abouthat about What if I’m not
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