I used to believe that people that could not stick with the Paleo diet when they began lacked the discipline and willpower to be successful. I came from the mindset that if others can do it why can't you?!
But as I become more knowledgeable about nutrition, Paleo, willpower, habits and cravings I have started to uncover more of the truth about why we crave the things we crave and why we eat the way we eat.
Initially we think we need to cut calories, give up certain tasty treats and go on a DIET! It is not rocket science to know that fast food, junk food, and sweets aren't good for you. We know we shouldn't eat them if you want to lean out, get off medication or be healthier. Yet we still have them because we still crave them. It seems like we feel compelled to eat these foods. Sometimes, we don't even want them, but we eat them anyway. All the while having a hard time stopping ourselves.
So the two BIG questions are?? Why do we crave the foods that we crave? How do control if not eliminate craving the bad food?
Food cravings can be defined as "an intense desire to consume a particular food (or type of food) that is difficult to resist." Cravings aren't merely about your behavior related to the food in question -- they're about your emotional motivation and the conditioning (habit) that is created with the repeated satisfaction.
A Little History on Cravings
Back in the Paleo day's (a few thousand years ago) we were hunting and foraging our food in nature, our bodies would need some way to signal to us that we'd found something useful. Thanks to nature and our biology, our brains have been hardwired to appreciate three basic tastes: sweet (a safe source of energy\), fatty (a dense source of calories), and salty (a means of conserving fluid). These important signals from nature helped us select the foods best suited to our health. They were not designed to tell which foods were delicious, they were designed to tell us which foods were nutritious.
The problem is that in today's world, the ancient signals persist, but the foods that relay them are anything but good sources of nutrition. And that creates a major disruption in our bodies and in our brains.
Over the last fifty years. the makeup of our foods has dramatically changed. Our grocery stores and health food markets are packed with shelves of processed, refined food-like products. Food scientists got wise and caught on to the fact that our brains respond strongly to specific flavors (sweet, fatty and salty) so they began to modify our whole foods. They stripped the water, fiber, the nutrients, and replaced them with ingredients like corn syrup, MSG, artificial sweeteners, etc... All with the specific intention of inducing cravings and overconsumption to create bigger profits for food manufacturers. These foods light up pleasure and reward centers in our brain for a different reason than nature intended. The effect is a total disconnection between pleasurable, rewarding tastes (sweet, fatty and salty) and the nutrition that always accompanies them in nature.
Truth Be Told
In nature, sweet tastes usually came from seasonal raw fruit, rich in vitamins, minerals, and phytonurtients. Today, sweet flavors come from artificial sweeteners, refined sugars, and high fructose corn syrup. In nature, fatty tastes usually came from meats, especially nutrient-packed organ meats. In modern times, fats come from a deep-fryer or a tub of "spread." In nature, precious electrolytes like sodium came from sea life, or from the animals we ate. In modern times, salt comes from a shaker.
Modern technology has stripped has stripped the nutrition from those foods, replacing it with empty calories and synthetic chemicals that fool our bodies into giving us the same powerful biological signals to keep eating. More calories with less nutrition is a recipe for disaster!
Understanding where our cravings come from is a start. Now it is time to reconnect delicious, rewarding food with the nutrition and satiety that nature intended is the key to changing these habits. The best way to begin to do this is by simply eating the correct types of proteins, carbs and fats. The more and more you begin to incorporate them back into your diet your hormones, signals and cravings will begin to balance back and reduce the 'bad' cravings. You will begin to look, feel and perform better. Use those emotions as your driving force to continue to discipline yourself on the road to health and ELITE FITness.
Post by CMO.
I had the pleasure of attending the CrossFit Games this past weekend at the Home Depot Center. It was phenomenal to watch these athletes complete tasks that look impossible to the average human-being.
Some of these athletes look like they are on some form of supplement by the complexity of their muscle tone; but most of them are not and they are all tested for illegal drug use as well.
So is nutrition the key to making these athletes look like super heroes? We all remember Popeye correct.. He looked like your average Joe until he opened a can of spinach and viola his "guns" were blazing!
Is that all it takes for a CrossFit athlete to be elite?
I found two great resources on what a typical day in some CrossFit Games Elite Athletes nutrition lives are:
The first is from a magazine call WODTalk
There was a great article on the Silver Medalist at this years CrossFit games, Julie Foucher.
Here is a typical day of meal planning entails:
Pre-Workout Meal Options:
Eggs and Bacon
Leftover protein from dinner the previous evening with almonds
Post Workout Meal Options:
Egg and veggie frittata with mashed acorn squash (you can use sweet potato or yam as well)
chicken breast with veggies sautéed in coconut oil
burger wrapped in lettuce with baked sweet potato fries
If you are working out in the evening here are some great choices for you as well:
PM Pre-Workout Meal Options:
Macadamia nuts with grass-fed beef jerky
Hard boiled eggs and about 10 raw almonds
Quality Deli Meat and sliced avocado
Post Workout Meal Options:
Baked white fish (like cod, roughy, halibut) with salsa and steamed veggies.
Pork Chop and Apple Sweet Potato Pie
Here is another article from the 2010 CrossFit Games Official Site interviewing games competitors to find out what they eat leading up to the CrossFit Games and what they consume on the actual days of competition.
We interviewed ‘Iceland Annie' Thorisdottir (2nd place in 2010), Mikko Salo (1st in 2009, 5th in 2010), and Chris Spealler(4th in 2007, 10th in 2008, 3rd in
2010) about their comprehensive training plans.
What did you eat during the 2010 CrossFit Games?
Iceland Annie: During the Games I had with me a lot of protein bars and protein shakes. I always use Viper which is like a healthy energy drink from Promax. I’ll start loading up with Viper two days prior a
competition, particularly if it’s warm outside because I'm not really used to that and there are some salts in it. I had with me a lot of boiled eggs and fruits. I tried to eat some chicken if I had enough time between events.
Mikko Salo: During the Games I ate chicken and salad in the evening when the day was done. For breakfast I ate eggs, fruits, and coffee. During the day I took energy bars and some bread with chicken and
eggs. Right after every event I drank a recovery drink that contained carbs, protein and creatine. And I drank a lot of water.
Chris Spealler: Lots of the regular stuff. Mornings consisted of eggs, some sweet potatoes or some fruit. Sarah made me some Paleo pancakes one morning as well. While competing I ate things that sat well with
me: lunch meat, Lara bars, some chicken salad from Whole Foods, and a Paleo kit here and there. Cashews and almond butter were easily accessible in by bag. I was also taking recovery drinks from Progenex after each workout to keep myself feeling good. Night time we ate more consistent again. Competitions were
finishing late so I’d get back to the hotel and make some chicken and sweet potato or something similar, and go to bed. I didn't change much since I didn't want to disrupt my digestive system. I think people get geeked out on their nutrition during competitions but I believe it's more important to stay consistent and not change things up too much and risk having your body respond differently than you are used to. I also drank a TON of water. Partly because it's a nervous tick, but also because I notice a huge difference when I drink more water at long competitions.
What did you eat yesterday? Include quantities if possible.
Iceland Annie: Breakfast: Scrambled eggs, oatmeal, almonds, fish oil, and orange juice. Specifically: 6 egg whites and 1 whole egg, 30g whole wheat oatmeal, 10 Almonds, some ketchup, 15mL Fish Oil, and 1 glass of
freshly-squeezed orange juice.
Morning snack: Some dried fish (20g) and a smoothie made of- SKYR (Icelandic healthy high protein yogurt), 1/2 banana, 10 strawberries, dash of pineapple and mango.
Lunch: 2/3 chicken breast, 300g organic brown rice + 100g veggies
Afternoon snack: Protein shake + 30g organic 80% dark chocolate
Dinner: Two Fajita chicken (100g) and beef (100g) wraps with a lot of fresh lettuce, tomatoes (about 200g) and guacamole (70g).
Evening: 50g organic 80% dark chocolate
Mikko Salo: Yesterday I drank three cups of coffee before my morning training session. Right after the session I took a recovery drink, and then went to have a lunch. I took a salad with salmon, chicken, tuna
and veggies. Before my second training session I took an energy bar and two cups
of coffee. Right after the session I took recovery drink and then at home I ate
500g of meat and some veggies and some nuts and seeds.
Chris Spealler: Morning: 3 egg whites a pear, and a
Cliff MoJo bar running out the door. Don't forget the coffee on the way into the earlier class.
Lunch: I had a big salad with all sorts of stuff on it, including a lot of lunch meat. I think I had a Cliff Builder Bar somewhere in there while on the go again, not by choice but yesterday was a busy day.
Dinner: I ate 2 chicken breasts, some sweet potato fries, and lots of green beans.
So there is a look inside the world of the top athletes in the world. There is no secret pill, or spinach steroid, it is all about consistency and clean eating that will make the results happen in and out of the gym!
CrossFit 818'ers what are you going to do to make yourself be the best athlete you can be?
Workout of the Day:
5 rounds for time:
5 Power Clean (155/95)
Posted by: Annie
Now that the Paleo Challenge is over, we can't let those pesky bad habits start creeping back in....
I wanted to write to you all and leave you with a "No Excuse" mind-set! My goal for you as CrossFit 818 athletes is to make Paleo not feel like a diet. We can still go out and have fun with friends, have cooking parties, go out to eat etc... We just have to make choices that will benefit us the most in the end.
It is the same as CrossFit. I am sure many of your friends, family members, coworkers etc... are letting excuses, activities, or life in general get in the way and your not... Why? because you have made a conscious decision to put your health first, so why would it be any different with your nutrition?
When I first started cooking for clients and doing nutrition consulting with our CrossFit clients, many of the fears that I heard where that they were going to have to give up the foods that they love....but what I quickly showed them is that you can live a "Paleo" friendly lifestyle and not only does it taste just as good, it actually tastes better!
I had my clients make a list of the foods that they enjoyed the most, and considered "treats" and I would find a way to make it taste just as good if not better "Paleo" style. Now you can eat your favorite foods and not feel guilty or worse sick!
I now have friends who are not living the "Paleo" lifestyle demand my cooking. They don't even know the foods that I am preparing are not only delicious but benefiting them as well!
Chris and I both always say to each other “I don’t know why anyone would want to eat any other way?”
It still tasted delicious, but I didn’t have that full sickly feeling when I was done with it. I have heard a lot of you talk about how sick you have gotten when the challenge was over, splurging on pizza, bagels, ice cream, etc… well
the great thing about Paleo is that we can make all of those treats we love, and they taste just as good if not better!!!
So why would you want to feel bad after eating something unhealthy, when you can eat something that tastes just as good and feel GREAT?
CrossFitters Here is my challenge for you:
Post in the comments below, about foods that you for see missing or that you have really missed. I will give you a way to make it more Paleo friendly.
Just because the Challenge is over doesn’t mean we have to go back to our old habits!!! We are all here for each other, and there is no better feeling than having a whole gym that supports you and is here to help!
No excuses!!! 3….2….1…. Comment
A. EMOTM for 8 minutes
2 Strict Press
(add weight every minute, score is
heaviest double completed)
B. 5 rounds for time
150m Row Sprint
8 Thrusters (95/65)
4 Toe to Bar
Rest 1 minute
Post by Annie.
With the "Six Weeks to Summer Paleo Challenge" fast approaching. I got to thinking about all the crazy fad diets out there and then I laughed out loud (literally:-).
Love it or Hate it Fad Diets are going to be around for a long time. The reason why…obesity will continue to be a problem far into the future. With the latest statistics showing more than one-third U.S. adults (35.7%) are obese and it doesn't look like it's going to slow down any time soon.
Now that we all know the TRUTH (aka Paleo), tell us:
-How many fad diets have you tried in the past?
-What were they?
-Did they work? Why?
-Did they not work? Why?
-Give us your take on them now.
-What would you tell your family/friends/co-workers/neighbor or anyone you know if they came to you and asked you about a fad diet? What advice would you give them?
Here is a crazy diet out there…your favorite and mine…the Twinkie Diet
Post your thoughts to the comments.
Find 1 RM Press
8 Push Press (95/75)
16 Jumping Lunges
Rest 30 seconds
8 Toe to Bar
16 Mountain Climbers (2 count)
Rest 30 seconds
Post by Chris.
As we concluded the 1st Paleo Posse Nutrition Challenge on Sunday, it got me thinking... As the challenge began 7 weeks ago, we had 39 people excited, motivated,and ready to take their health and fitness to the next level! On October 2nd, we had the 1st meeting and 29 people showed up to learn and absorb all the information they could. I mentioned to the group that that day, maybe half of you will finish the challenge. And guess what happened? By the end of the challenge we had just over half finish the challenge. After thinking about it more, it posed a few questions...
Why is it that some people are more successful than others?
Why did half the people finish and not everyone?
What did they do different they the others that didn't?
Everyone had the same information. The same resources. We told everyone to do the same thing. What I learned from this experience was the great Law of Cause and Effect. This is the foundation principle of Western philosophy and of modern thought. It says that for every cause, there is an effect.
Everything happens for a reason. Nothing happens by accident. This law says that, even if you do not know the reason why something happens,there is still a reason that explains it. Here is one of the most important of all success principles: “If you do what other successful people do, you will eventually get the same results that they do. And if you don’t, you won’t.”
Nature is neutral. Nature does not favor one person over another. It is not a matter of luck, or chance, or accident. It is a matter of law.
It's the priniciple of knowing vs. doing. We know what to do, so why don't we do it? How do we change from knowing and to doing? There are 3 things that I learned from John Maxwell, that need to happen for someone to change for the better.
Hurt enough you have to: CrossFit is HARD! You get sore. You are challenged physically, mentally and emotionally to push yourself to your potential. Imagine when you start CrossFit you are a Honda Accord and you are being pushed to train like you are now a Ferrarri, not an easy task. You have to have some real goals. You have to be fed up with yourself and want better. It's gotta hurt on the inside for you to push yourself to be better. Because CrossFit is going to challenge you and see what you are made of.
You learn enough you want to: Call it an epiphany. Call it divine intervention. Call it becoming empowered. Some of us our fortunate enough to see the light and not only figure out how CrossFit and Paleo works but how they finally figure out how it works in their lives. Once you do, you won't even think about going back to your old ways.
Receive enough you are able to: Through the HARD work, consistency and self sacrifice you figure out this thing really works! It happens when your first pullup, first muscle up, first RX'd WOD or your crush a WOD you thought 'used to' be impossible and you want more! It is amazing to see the transformation in someone when this happens. When this happens you find that this is where the journey to ELITE FITness really begins and you can achieve anything you want too. Posse Challenge participants sound off. Tell us about your experience of the Challenge and what made you successful or not.
EMOTM for 15 minutes
5 Back Squats (225/135)
Max reps push ups/ring rows
*alternate between push ups and ring rows each minute
Posted by Chris.
What is the most delicious food out there that is a BIG Paleo No-No?
As we truck on through the Paleo Posse Challenge most of us are realizing what foods we can go without and what foods we can't live without.
Developing a routine and healthy habits at home is not usually the problem, it's when we go out to eat that is the problem. I love to go out to eat and hang with friends just as much as anyone. Here are some ch-EAT-ing strategies to help:
-Limiting portion in advance: My weakness is chips and salsa. Every time I go to a Mexican joint, those are my kryptonite. And like with any indulgence, it is best to moderate. When I'm a good boy, I grab a desired, yet decent, amount of chips and make sure that's all I grab. Limiting portions in advance does not allow you to 'have an out', brain fart, or have great conversation and not notice and you have just eaten 387 chips!
-The more good food you eat, the less bad food you eat: This one is as simple as it sounds. If you still want fries, chips, other bad sides, or desserts; load up on your meal with the goods (meat/protein and veggies) until you are full. Then you are more likely to not have as much bad stuff. We usually go crazy with over eating the bad stuff when we are hungry. When you are not hungry it helps a ton to curb your sweet/salty cravings.
-If you Booze (too much) you will lose: Blah, blah, blah..."I'm not giving up my wine!". "There is no way I'm not drinking this weekend!!". Fine! I get it. Alcohol is fun and makes you and others waaay more good lookin' :-) Here is a great rule of thumb from the Paleo Solution book:
...For our clients the lifestyle piece is tougher to nail down than the exercise for sure, and it is even tougher than the food. People will gladly pay to be beaten senseless in workouts, but they are ready to bolt when we suggest they get a few zzz's and curtail their boozing for the sake of their health and a better-looking fanny...
...What you need to know is that alcohol does not just blunt growth hormone release, it just turns it off. This is not good for your health, recovery, or body composition. Solution?...Drink earlier. You need to get your booze in as far away from bedtime as you can...
...Much of the problem with drinking is not the booze itself but all the crap, usually sugar, that comes along with it. Ditch your frou frou drinks with the umbrellas and go for clear liquor. My favorite is Tequila (gold), prepared with the following ingredients:
The Infamous NorCal Margarita!
2 shots of gold tequila
Juice of 1 lime (the whole damn thing)
Splash of soda water
Drink one or two of these on an empty stomach early in your evening. Wrap up the night with some protein and fat, and you are set....There is also some chemistry behind the recommendations. The lime juice blunts insulin release and the carbon dioxide bubbles in the soda water act as what's called a "nonpolar solvent." This actually extracts the alcohol from the drink and delivers it to your system faster...
...Beer is generally loaded with gluten. If you can find a gluten-free variety, give it a shot, but keep in mind it does have significant sugar content...If you go for wine, opt for dry varieties, as they have less sugar...
For more tips we recently have written about: Restaurant Rules.
What are your ch-EAT-ing strategies you have developed? Post to comments.
4 rounds for time:
30 Double Unders
20 OHS (75/55)
15 Wall Ball
*rest exactly 2 minutes between each round
Posted by Chris.
Three weeks ago we discussed the importance of and what goes into Your Quarterly Check-Up.
This week's post is going to focus on another very important part of your CrossFit 818 membership, Your Nutrition Check In.
If you have seen the CrossFit Hierarchy of Fitness on our boards you know that NUTRITION is the foundation of the CrossFit programming and any of the results you want to accomplish with us. But lets be honest, people don't initially sign up at CrossFit 818 or any other CrossFit to get a nutrition plan, they come for the heart pumping, fire breathing, push of the WODs.
Here is what a typical Nutrition Check In will look like: about 2 weeks after you sign up with our CrossFit 818 membership you will receive an email introductory about our Nutrition Check In. It will discuss why we do this appointment, what to look forward to, and some important info and links to look over prior to meeting with us. Next we ask you record everything you eat for a week. This will give us a chance to take a look at your eating habits, what you eat, your habits/patterns, etc... It is encouraged to journal your food just like you journal your workouts. But for this appointment a week will do.
1-Have answers to these questions ready for us.
*What are your goals?
-I ask because sometimes your goals change since you signed up initially or it helps you re-commit to your goals, also we can talk about your goals through this appointment.
*Describe to us why you eat the way you do?
*How motivated are you about eating better to achieve your goals?
*What questions do you have about food/nutrition?
*On a scale of 1 to 10: How open are you to changing your diet if they will get you to your goals faster?
*What do you need help/advice with? People fall within 3 categories of help.
-Education: I don't know what to eat? Recipes? Ideas? Alternatives? Planning?
-Motivation: I'm just not motivated to eat better? I have no time? I hate cooking? I think I eat really well:-O -Accountability: I am a yo-yo diet'er. Regular food log check-in's. Can someone just YELL at me?!?!
At this point we will talk and give you the back-story behind Paleo, Primal, Zone, and all the diets out there. We cover what we each personally follow and why. What and why the typical American eats today and why the current health stats are the way they are. How that can change and how important it is for you to change for yourself. Our aim is to not persuade you or influence you to eat the way we do. We talk about this to educate you on what's out there, why they work and how it would apply to you. It all about providing you with the truth behind the methods and helping you make an educated decision for yourself.
3-Paper Trail and Homework We will then present you will a quick handout and guide explaining protein, carbs and fats: why and how to eat them. This will help you on what foods to add in and and avoid. We will then provide more info on a food matrix, 30 day plans, shopping lists, great blogs to follow and learn from, etc... Everything you need to arm you with the information you need to succeed!
4-The Future If I was you...I would check in with us often. You have Z, Armen and myself who have traveled a long road with nutrition in our CrossFit journey's. We have years of information, advice, ideas, tricks, tips, etc... That you can literally have within a 30 minute conversion (talk about Cliff Notes) We aren't nutrition PhD's, but we read, experiment and have seen changes in not only ourselves but 100s of other CrossFitters. And if we don't know the answer to your question, I bet we can find the answer. We are MORE motivated than you about your results!
Posted by Chris.
Below is a very interesting article that I found on yahoo regarding the 15 biggest nutrition myths and why they are just that …”myths”.
Check it out:
The supermarket is filled with less-than-accurate reporting, and not just in the checkout-lane newspaper racks. Walk the aisles scanning food labels and you’ll see the fallout from millions of lobbying and advertising dollars spent to posit faulty claims about health and nutrition. You’ll find row upon endless row of foods that promise—explicitly or not—to improve your life, flatten your belly, and make you a happier person. The fact is, many of these foods do just the opposite. Learn how to separate fact from fiction and you might finally shed the habits that are silently sabotaging your chances of losing weight. But I must warn you: The truth can hurt.
MYTH #1: High fructose corn syrup is worse than table sugar
Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol’ table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated.
MYTH #2: Sea salt is a healthier version of regular salt
Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks.
MYTH #3: Energy drinks are less harmful than soda
Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.
MYTH #4: Diet soda is harmless
The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they’d been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.
MYTH #5: Low-fat foods are better for you
As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)
See the rest of the article here!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double Unders
Posted by Chris.
Our first six weeks have gone by in a blur and we've had a fantastic time coaching our members towards elite fitness! Forty-two days and 42 members! To all of you we offer our sincere thanks for being such awesome people. The improvements to your fitness we've seen in such a brief time period are nothing short of extraordinary!
As we continue to grow our community, we'll soon be adding classes on Tuesdays, Thursdays, and Sundays. Of course, your input is extremely important to us, so be on the lookout for a brief survey. Also, please feel free to offer any input at any time regarding your experience with us.
Additionally, most of you who have been with us for more than a few weeks have received your Nutrition Check-In email. If you haven't already, it is time to start logging your nutrition and to schedule a meeting with one of the coaches. Remember, our Hierarchy of Fitness is built upon the base of nutrition, so start logging your food (when, what, how much) today!
"CrossFit Games Open 11.6"
AMRAP 7 minutes of:
Posted by Zareh.
Understanding how and why to fuel your body is crutical (crucial + critical!) for achieving all of your FITness goals. There are a lot of unknown truths and even more untrue myths floating around about nutrition.
Below is a post from CrossFit Oakland about dairy. Read and enjoy!
One of the most common concerns I hear for not giving up dairy is that by doing so, you will put the health of your bones at risk, primarily due to insufficient dietary calcium. With that in mind, I thought I’d offer up a few suggestions for keeping those bones healthy sans dairy. Take note, though: I’m not saying dairy is bad or that it can’t be used as part of a healthy diet (although individual results may vary), I’m simply laying out a case against the argument that you can’t get adequate calcium unless you’re eating dairy.
1. Eat your greens!
A large part of our bones are composed of calcium, making it an essential mineral for maintaining healthy bones. But there’s much more to bone health than just calcium. According to Michael Murray, ND, there are over 24 bone-building vitamins and minerals that work together to protect us from osteoporosis. For example, vitamin K is needed for osteocalcin (a protein found in the bone matrix) to mineralized bone. Magnesium increases calcium uptake and vitamin D helps it to get deposited into our bones. So, while milk is high in calcium it is incredibly low in magnesium and the other co-factors that allow us to utilize the calcium we consume. Green leafy vegetables on the other hand, are full of these vital nutrients ensuring that we get the calcium from our food. In fact, one study in the American Journal of Clinical Nutrition (Heaney RP, Weaver CM.1990; 51:656-657) compared the absorption of calcium from kale with the absorption from milk and found that calcium absorption from kale was 40.9%, compared to only 32.1% from milk. What’s more, just 1 cup of cooked collard greens provides you with more calcium than a cup of cow or goat milk!
The following foods are essential for maintaining strong bones: Kale, Parsley, Sesame seeds, Soft shell crab, Sardines and anchovies (small fish with edible bones), Bok choy, Brocolli, Brussels sprouts
2. Get Your Daily Dose of Sunshine
Vitamin D is essential for keeping your bones strong. It works to absorb calcium from your digestive tract and escorts it right where it needs to go: your bones. According to health integrationist Layna Burman, if you’re fair-skinned, you need 15-minutes of sun exposure (sans suncreen) between 12pm-2pm every day in order to get your daily requirements. If you’re darker-skinned, you’ll need closer to 30-minutes of sunlight daily. Most of us don’t get enough sun exposure especially during the winter, leaving us with weak vitamin D levels. Concerned about skin damage? Supplement with 2,000-4,000 units of D3. You could also get your vitamin D levels tested with a 25-hydroxy vitamin D test.
3. Do CrossFit
Bone is living tissue that responds really well to exercise. Just like your muscles become stronger and bigger with regular use, your bones will also become stronger and more dense with exercise. According to the Osteoporosis Foundation, the most effective type of exercise for building and maintaining good bone density is weight-bearing exercises and resistance training. Muscle and bone go hand-in-hand; the more muscle you have on your body, the stronger your bones are!
When you’re experiencing stress, whether it is good or bad, your adrenals secrete cortisol, your primary stress hormone, to help remedy the situation. While cortisol is a powerful anti-inflammatory agent it can also be catabolic, meaning it breaks down muscle and bone, when it’s elevated around the clock. For example, exercise is a good form of stress that elicits the release of cortisol but when you’re over-trained and don’t give your body time to recover, you wind up doing more harm than good. Chronically high cortisol can also make your blood more acidic, forcing your bones to release calcium, an alkalizing mineral, to buffer the acidity. While I’m on the topic of acid/alkaline balance, I should also mention that certain foods also contribute to an acidic environment. Sodas and carbonated drinks have phosphoric acid which binds to calcium in your digestive tract and stops it from being absorbed. Excess amounts of coffee, alcohol, and sugar can also be acid-forming causing your body to leach out calcium from your bones. High cortisol levels coupled with a highly acidic diet can set you up for some serious bone loss. Be kind to your body by giving it plenty of downtime and feeding it alkalizing foods like fruits and vegetables.
Calcium supplements are best absorbed when they are chelated (bound) to amino acids. It is also necessary to have adequate stomach acid to digest and absorb calcium. If the stomach produces too little stomach acid (hydrochloric acid), calcium remains insoluble and cannot be metabolized. That being said, the recommended daily dose of calcium is highly individual and depends on factors like age, gender, activity level, etc.
Taken from: CrossFit Oakland (http://www.crossfitoakland.com/archives/2010/09/no-dairy-no-problem-3-non-dairy-ways-keep-bones-strong)
Aram gets a 53lb. TGU at CrossFit 818 in Glendale!
25 Overhead Squats (135/95)
50 Kettlebell Swings (53/35)
Posted by Chris.