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.
Nope, I'm not talking about the ESPN specials! Yours truly is turning 30 years young in 30 days and as a celebration of 30 years of a truly awesome life (thanks to my friends and family!), I'm going to go strict Paleo until the big day. I will be logging my nutrition daily and posting the logs every few days in our forums for everyone to peruse (if you're so inclined). I will be supplementing with Stronger, Faster, Healthier products and, very conveniently, the 30 day mark falls upon the day of our "Jackie" Challenge finals, so I'll have a good opportunity to see how my performance is impacted by ultra-clean living. No cheats, no excuses, let's see what happens!
A special thanks to Matt Aporta for coming out last night and educating us on the importance of fish oil to our health and overall fitness. If you missed the festivities last night, feel free to talk to any of the coaches and we'll help fill you in on what you missed. Anyone interested in ordering their own fish oil or any other SFH supplements, please talk to the coaches!
1RM Squat Clean
"CrossFit Games Open WoD 11.3"
AMRAP in 5 minutes of:
1 Squat Clean (165/110)
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.
Most of you have seen the CrossFit Hierarchy of Fitness on our whiteboards. It is comprised of a pyramid with different segments displaying the importance of each in achieving elite fitness. Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting, and Sport. Yes, the base of the pyramid, the most important aspect of fitness is nutrition! Here's a short, entertaining video about a simple way of looking at your nutrition. Enjoy!
Eat like a caveman!
5 rounds for time:
30 box jumps (24/20)
30 wall balls (20/14)
Posted by Zareh.