nutrition

Nutrition Challenge - Week 4

Please post your progress on the Paleo Challenge, or feel free to post any other nutritional goals you have set for the new year here.

Nutrition Challenge - Week 3

Please post your progress on the Paleo Challenge, or feel free to post any other nutritional goals you have set for the new year here.

Nutrition Challenge - Week 2

Please post your progress on the Paleo Challenge, or feel free to post any other nutritional goals you have set for the new year here.

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