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Are You An Educated Consumer? Lessons in Saving Money By Reading Labels: Fish Oil Supplements.

As a consumer advocate of sorts, I have always strived to educate consumers regarding supplements, be it whether or not a supplement was worth using, or if it was worth using for the money being charged. Ingredient X may get a thumbs up from me, but that does not mean the products you use that contain ingredient X has the correct dose of that ingredient to be worth the cost. Translated, not only do you have to make sure you are getting the correct dose of said ingredient X, you have to cost compare to see if it’s a good deal. The only way to do that, is to read the labels. It’s stunning to me how little effort people put into reading the simple labels to see if what they are purchasing is cost effective. They often just grab the giant-jug-O-whey and fail to realize it’s not the bargain they think it is. Or they grab that big bottle of “cheap” fish oil caps and think they saved money.

You have to compare labels and doses or you are simply throwing money away. Speaking of fish oils supplements, it’s a perfect example of how one can compare labels and doses to see if (1) they are getting the correct dose for the effects they desire (e.g., the therapeutic dose) and (2) if the product is actually cost effective compared to another.

Quality issues not withstanding, do you actually look at the % of active lipids EPA and DHA when you buy fish oil supplements? Retailers are betting you don’t…What’s the better deal: A product that is 30% active lipids for $20 for 100 1g caps vs. say a product that is 50% active lipids containing the same 100 1g caps for $25? clearly, the latter product is the better deal but the first is cheaper.

Two, are you looking at the % of active lipids to make sure you are taking enough to have an effect? If not, you are short changing yourself both physically and financially. In either of my ebooks for example, I attempt to not only teach people which supplements actually work, but how to learn to read labels, so they are educated consumers, able to save money on the supplements they purchase. For example – keeping with the fish oil theme – what follows is right out of my Fat Loss Revealed ebook:

Studies with fish oils have used doses that are quite variable, so no exact dose is known in terms of optimal effects on fat loss/bodycomp, but 6 – 10 g/day (assuming 30% EPA + DHA) is a starting point. So, a 1000mg (1g) softgel cap of fish oil, would be approximately 180mg of EPA and 120mg of DHA, assuming the general rule of 30% total active lipids. Fish oil comes as 60/40 EPA to DHA.

I would recommend at least approximately 6g (6 1000mg caps) fish oils giving you a total of 1800mg of active lipids per day assuming 30% of 6g is EPA and DHA, but you must read the labels for exact numbers. Looking at specific brands for example:

Puritan’s Pride uses a 1200mg cap, each containing 360mg total active lipids. You would need 5 caps to = 1800mg total active lipids.

Looking at The Life Extension Foundation: They use a 1000mg cap that gives 600mg total active lipids per cap, which means you would need 3 caps to equal the recommended 1800mg above.

Looking at Nordic Naturals, they use a 1000mg cap that gives a total of 275mg of active lipids per cap, so you will need 6-7 caps per day

Looking at Carlson’s, they use a 1000mg cap that gives a total of 320mg of active Omega-3 lipids, so you would need 5-6 caps of this product.

Read your labels people!

Will Brink’s biography:
Will Brink is the owner of the Brinkzone Blog. Will has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies. His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. Will is the author of the popular e-books, both accompanied by private members forum access, Bodybuilding Revealed & Fat Loss Revealed.

Exercise is an important part of our lives.  Staying in shape is one way to increase your life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.

Good day sunshine! Happy Spring everyone…we made it! Let’s hope the rest of the year follows today’s progression…from murky cold to beautiful sunshine. Can’t say it hasn’t been a clouded pensive week here at YD…

let’s review This Week in Yoga…

Deep in the gray we wondered whether or not yoga mags will survive the economic crisis, with only just a few still standing and many migrating to higher ground online. [Are All Yoga Mags Approaching Extinction?]

Taking a booze break, we donned green beer goggles for St. Paddy’s and enjoyed the best of Bikram’s colorful quote-making mouth (and lucky charms: atom bomb balls), courtesy of YogaDawg.

With AIG bailouts on everyone’s brain we couldn’t help pondering the state of the yoga union, and the outlook for yoga teachers doesn’t seem so sunny. [Teaching Yoga, the New Waiting Tables for the Non-Rich]

And then there was  a beacon of yoga business success…the secret’s too good to be true.[Cult of Commerciality: Lululemon's Agenda of  'Calculated Nonchalance' At Yoga's Expense]

It wasn’t all bad news though. There is still some Recession-Resilience! [Bits of the Day: Baba Ramdev Yoganomics; Pure Yoga Expanding!]

And Parker Posey is an Ashtanga Yogi.

That’s a wrap…enjoy your “affordable escapism” outdoors this weekend! Have a good one.

Persevering in Preservation: In continued a effort to effectively preserve the booty of Indian culture, from pillaging pirates of the West, the event, er the four-day mega event called ‘Arogya Mela’  is underway in Ludhiana, India. For the second year in a row, the fair is intended to promote awareness of traditional Indian medicine systems, including Ayurveda, Unani and Homoeopathy, and to provide a platform for manufacturers of Ayurvedic and Homoeopathic medicines to showcase their products. Live yoga demos and lectures abound. But don’t you Western scallywags think you can just take home the goodie bag unscathed.

“The world is keen to adopt the Indian traditional systems like Ayurveda and yoga. The land where Ayurveda originated thus cannot afford to lag behind,” says Praveen Kumar Mittal Senior Assistant Director of the Federation of Indian Chambers of Commerce and Industry (FICCI). [Express India]

Yoga Studio Owners, They’re Just Like Us! Christi Joseph, 29, is the owner of TRU Yoga, a power yoga center in Rochester, NY. Besides the cheesy poof answer to ‘what moment would you relive?’ (”None — the past is the past. I am looking forward to all that’s in the present and future”) she’s just a normal gal who enjoys her some pasta dinners, Dog the Bounty Hunter, and a margarita hangover. As unremarkable as the rest of us! But you can still read her answers to 20 questions if you want. [Democrat and Chronicle]

Stay At Home Fams Try Yogatainment: Families are spending more time at home, because no one has any money! Wholesome home-fried activities like video games and online gaming are occupying the kidlets nowadays, because they’re more affordable than trips to Disney (is this news?). Netflix trumps going to the movies and old board games are being rescued for ransom from the dust bunny hostage takers. All in an effort to find ‘affordable escapism’. With all that homegrown hanging out parents are saving dollars with fitness at home too, including yoga practice. The article mentions a surge in Rodney Yee DVD sales and the Gaiam Yoga Club, but we have a suspicion it’s more like Wii Fit. [CNN]

Today in your Friday Celebriyogi news, when Parker Posey goes on a bender she moseys to Ashtanga to help her center.*

Says Posey of Ashtanga practice, “”It centers me. I like the community.” So…any Ashtangis out there feeling (and looking) like a Star?

*and probably other times too.

[People via Fit Sugar]

NextFitness (formerly known as Podfitness.com) offers a variety of workouts, all mixed with your music for $19.95 a month. Is it worth it? Check out my in-depth review of Podfitnee.com to find out.

Learn about cardio exercises and moves you can do at home to get your heart rate up and burn calories.

Set up your home gym and clean out the wardrobe for new spring fitness gear and apparel so you’re ready to get started.

About’s Exercise guide shows you how to combat the effects of aging with exercise

Learn how to add intensity and burn more calories in your workouts with interval training, plyometrics, weight training tempo changes and more.

This week, I got a variety of interesting emails about new fitness programs and products and thought I’d share my favorites:

FitDeck Mobile App: This iPhone app, FitDeck Bodyweight, is…