nutrition

Primer on Gym Nutrition Terms

It's likely that at one point or another you will have heard something in the gym about eating healthy. There's Zone, Modified Zone, Primal, Paleo, Modified Paleo... the list goes on. If you're new to these terms, it's a little confusing to keep everything straight, here are a couple links to get you started. Numerous people in the gym have done one, both, or a combination and will readily attest to the benefits of following them. If you need help understanding anything, feel free to ask any of the trainers for help and resources.

 

 

Primal / Paleo Eating Plans

Primal/Paleo eating plans typically encourage individuals to cut out processed foods and go for fresh vegetables, fruit, nuts, tubers and roots, and lean meats. One aspect that differentiates these from other eating plans is that they discourage the consumption of grains, legumes, and sometimes dairy. The primary goal of these is to eat optimally for optimum health (eat healthy, be healthy).

 

The Definitive Guide to the Primal Blueprint: http://www.marksdailyapple.com/definitive-guide-primal-blueprint/

The Definitive Guide to the Primal Eating Plan: http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/

Fats: http://www.marksdailyapple.com/fats/

Grains: http://www.marksdailyapple.com/definitive-guide-grains/

Paleolithic Diet: http://paleodiet.com/

Son Of Grok: http://www.sonofgrok.com

MarksDailyApple.com has a ton more resources, including recipes, workout ideas, and articles on healthy living

 

 

Zone Diet

The Zone diet structures your food consumption so you eat a specific ratio of carbs, fats, and proteins according to your calculated lean body mass, average daily activity level, and body composition or athletic performance goals.

 

Quick Start Guide: http://www.zonediet.com/Tools/QuickStartGuide/tabid/108/Default.aspx

Body Fat and Zone Block Requirement Calculator: http://www.zonediet.com/Tools/BodyFatZoneBlockRequirementCalculator/tabid/159/Default.aspx

Zone Nutrition: http://www.bruemedia.com/crossfitflood/CrossFit_Journal_21.pdf

Glycemic Index: http://www.bruemedia.com/crossfitflood/Glycemic_Index.pdf

ZoneDiet.com has a lot of resources to help you get started and stay on the Zone.

 

-Cameron

It's a Journey, Not a Race

 

How many of us have set new year's resolutions in past years with the best intentions to follow-through, only to fall-through after just a couple days or weeks? Take a moment to assess how many of those goals were realistic. Did you give yourself reasonable expectations? Were you treating the symptoms or the root of whatever it was you wanted to change?

 

As we begin our Winter Nutrition Challenge, this is a great time to take a look at your goals and remember that the path to good health is a journey. Be sure to check out Mark's Daily Apple: It's a Journey, Not a Race

http://www.marksdailyapple.com/its-a-journey-not-a-race/#more-10039

 

Additional Reading:

This Year: Evolve Your Resolve (http://www.marksdailyapple.com/new-year-resolution/)

Reflect, Regroup, Resolve (http://www.marksdailyapple.com/reflect-regroup-resolve/)

 

-Cameron

Nutrition Challenge - Week 1

Happy New Year CrossFit Flood!

We are going to take a close look at nutrition in 2010.   Hopefully you’ve had time to consider your goals for nutrition and fitness as we begin the New Year!  Today begins the 30-day Nutrition Challenge.  Experts say it takes 21 days to form a habit.  Let’s go for 30 and make some permanent positive changes!  If you are looking at performing your best and improving your health as well as dropping some of the holiday cheer from your waistline this is an excellent way to start.

How to Participate?   Choose your challenge.  Make a goal that is reasonable for you.  It’s not an all or nothing deal.  You may decide to eliminate or cut down on sugar in your diet.  Or eliminate fast food for one month.  A challenge for you may simply be adding more fresh produce- veggies and fruit- to your diet. Eliminating fried foods.  Reducing diet soda and increasing the H20.  Whatever the challenge, make sure it is one that you can stick with for 30 days.  Be realistic about what you are able, and willing, to commit to.  Then practice some self-control and discipline.  Be consistent in the gym. 

For those of you interested, we are starting a 30-Day Paleo Challenge today.  The rules are pretty simple and you can tailor it to your dietary needs:

Eat a variety of lean meats (preferably grass-fed), fish, poultry, eggs, nuts and seeds, fruits and vegetables, little starch.     Eliminate sugar, processed foods, and grains from your diet.  True Paleo eliminates dairy as well however many athletes practice “Paleo with dairy”, with an emphasis on ingesting the dairy within 2-3 hours post workout.  Crossfit Football is a nice resource on Paleo with dairy.  

Keep it simple.  I follow Michelle Vieux’ rule on sugar: less than 6 grams of sugar per serving.  This is one way I make Paleo work for me- my “cheat”.  Dressings and sauces can add variety to your meats and salads but you have to check labels…and remember that a little goes a long way- don’t overdo it and sabotage your meals.  Make sure the dressings and sauces you use are low in sugar.  Trader Joe’s has some great options…Spicy Tomato Chutney, Champagne Pear Vinaigrette, Cranberry Walnut Gorgonzola dressing, etc.  So, for example, my personal Paleo Challenge will include minimal sugar in some of my dressings, and I’ll keep a few legumes because I love to have soup and chili in the winter!  I’ve made those changes because I know it’s doable for me and I can commit to it long-term. 

We’d love to hear what steps you are taking toward solid nutrition.  Please use the blog comments to encourage each other and share your results.

So here is to 2010 - our best year yet!!!  Start it off right with good nutrition.

Roxanne

What's your challenge for the new year?

Post your nutrition goals for the new year here.  There will be a post each week for you to track your progress.

Meat Labelling Terms

Do you ever wonder what the words "all natural" mean when they are printed on your meat label?  Or, what does grass-fed mean according to the USDA?  Here is a great blog post explaining meat labeling terms.

 

http://www.fourhourworkweek.com/blog/2009/02/17/ethical-meat-vs-meat-hype-a-look-at-all-natural-grass-fed-and-other-half-truths/

 

Enjoy!

Coach Rut Blog Post

There are some great nuggets of information from Coach Rut in his blog post today. He attended the Midwest Sports Performance Clinic at the University of Kansas over the weekend.

http://coachrut.blogspot.com/2009/05/midwest-sports-performance-clinic.html

Lots of good low-carb goodness in the summaries.

Interesting articles

Take a read on some interesting articles some of our trainers are reading.

Obesity, Diabetes, and other diseases vs Food Trends in Pictures | Life Spotlight - No BS Fitness, Health and Living

How Do You Repair Your Immune System After A Lifetime (Or Just A Few Months) of Damage? | Life Spotlight - No BS Fitness, Health and Living

Part 1: What Happens To Your Body When You Fast? - Energy Production | Life Spotlight - No BS Fitness, Health and Living

Real Foods Take On Fake Foods: Butter, Bacon, And Eggs | Life Spotlight - No BS Fitness, Health and Living

Enjoy!!

Post comments.

H1ow N1ot to Get Swine Flu

Swine flu. Even the hype surrounding it is pandemic. It’s made headlines in every major newspaper and magazine. The CDC has a new press release every half hour. TV talking heads and radio pundits furrow their brows and express extreme consternation as they tell us to start “bracing for the worst.” President Obama has asked for another billion-and–a-half dollars (that we don’t have) to fend off this impending menace. Frightened school boards are halting classes everywhere until they are given a better action plan. Cruises are cancelled, trips are postponed, pigs are slaughtered, nations are blamed. It’s crazy.

I’m sorry. At this point, I’m not buying it. I am not convinced that Swine flu H1N1 is any different from just about every other strain of flu we experience every year. Hong Kong flu, every Asian variety of the past two decades, duck flu, other bird flu, you name it. We know the CDC trades in hyperbole, but, hey, “we’re from the government and we’re here to help you.” On the other hand, in the past few hours there seems to be some consensus from clear-thinkers emerging that this swine flu might not be so fatal as strains that caused some prior pandemics. Too little too late?

In fact, there are viruses (and bacteria and fungi and parasites and…) around us all the time. So why don’t we all get sick all the time? Why do so many people get sick and die during epidemics? Every year in the US there are 50,000,000 cases of flu (all types) and 36,000 deaths. If everyone is exposed at some level (and I guarantee you, everyone is exposed) then why doesn’t everyone get sick? And if 50,000,000 get the flu, why don’t 50,000,000 die? It all comes down to the health of your immune system and the strength of yourorgan reserve. Of course, the Primal lifestyle guarantees both. In the vast majority of cases, people that die of the flu have extremely weakened immune systems and/or experience organ failure indirectly related to the flu (kidneys fail, heart fails, liver fails, etc). But what does that mean for you and me? If you have a healthy immune system and are otherwise in good shape, there’s a strong likelihood that routine exposure to swine (or any) flu will be handled by your immune system without you even noticing. Or maybe you’ll feel weird for a day or two and then you’ll shake it. And even if you should get sick, in 99.99% of cases you have nothing to fear from any form of flu except maybe the loss of a few days pay and a few days of feeling crappy. But only if your immune system is in good order.

So what can you do to bolster your immune system and make sure you fend off any attack - swine-related or otherwise?

Continue reading here.

Handy Primal Sandwich Alternatives (Or, Sub Subs)

Notorious Primal Hurdle

Last week, I got this email from a reader:

I work 12 hour ER shifts.  Our cafeteria is too expensive and the food is horrendous anyway (where do you think hospital food gets that reputation?)  My staple has been making half sandwiches by just folding a single piece of bread around some meat, cheese or tuna.  But of course Grok didn’t make bread.  The convenience of being able to eat these little sandwiches while standing at the nurses’ station (we often get very limited or no breaks on busy days) is indispensable to me.  Eating things that require utensils and cleanup is not feasible.  Are there more primal, non-carb substitutes that could actually serve as dinner in such an environment as well as my improvised panini?  I’m drawing a blank here.  Any help you could provide would be greatly appreciated.

Joe

Read the rest of the article here.

Controlling Cortisol

Cortisol, also known as the "stress hormone" is a steroid that is released by our adrenal cortex. Stress and anxiety contribute to the release of this hormone. It has since been also linked to a contributing factor of fat storage in the abdominal region. Like in nature, there needs to be homeostasis or balance between the hormones in our bodies. Too much cortisol can result in a number of problems within our body, but not enough or a resistance to cortisol can also lead to serious problems, aside from the known associated problems with leading to Metabolic Syndrome. 

Read the rest of the article here.

Courtesy of Windy City CrossFit.