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!
Thursday, September 30, 2010
Wednesday, September 29, 2010
Workouts
Workout #1:
Lunge 100ft
21 DB push press
200m run
Lunge 100ft
18 DB push press
400m run
Lunge 100ft
15 DB push press
600m run
Lunge 100ft
12 DB push press
800m run
Lunge 100ft
9 DB push press
1000m run
Workout #2:
Complete 7 rounds of the following DB complex
5 DB deadlift
5 DB hang clean
5 DB push press/ jerk
5 DB squat
After completion of each round with out dropping or setting weights down, increase 5lbs on each DB.
Workout #3:
Part #1:
4 rounds for time:
400m run
50 air squats
Part #2:
5 rounds for time:
20 burpees
40 v-ups
Tuesday, September 28, 2010
Monday, September 27, 2010
Phys Ed: Can Exercise Make Kids Smarter?
 |
| River Jamez Traitz |
September 15, 2010, 12:01 am
Phys Ed: Can Exercise Make Kids Smarter?
By GRETCHEN REYNOLDS
Roger Weber/Getty ImagesIn an experiment published last month, researchers recruited schoolchildren, ages 9 and 10, who lived near the Champaign-Urbana campus of the University of Illinois and asked them to run on a treadmill. The researchers were hoping to learn more about how fitness affects the immature human brain. Animal studies had already established that, when given access to running wheels, baby rodents bulked up their brains, enlarging certain areas and subsequently outperforming sedentary pups on rodent intelligence tests. But studies of the effect of exercise on the actual shape and function of children’s brains had not yet been tried.
So the researchers sorted the children, based on their treadmill runs, into highest-, lowest- and median-fit categories. Only the most- and least-fit groups continued in the study (to provide the greatest contrast). Both groups completed a series of cognitive challenges involving watching directional arrows on a computer screen and pushing certain keys in order to test how well the children filter out unnecessary information and attend to relevant cues. Finally, the children’s brains were scanned, using magnetic resonance imaging technology to measure the volume of specific areas.
Sunday, September 26, 2010
Should You Compete?
Should You Compete?
SICFIT Moderator on September 20, 2010, 12:00pm
By Kate Rawlings
Games Athlete and Owner of Coca CrossFit
If you’ve ever asked yourself, "Should I compete?" I say YES! I think that everyone should compete, yes, everyone. The number of benefits that come out of competing are countless.
I remember asking myself this very question. November 2008's Level 1 Certification was the first time I that I had done a workout in a large group setting. My heart was pumping, my adrenaline spiked; I revisited a high that I didn’t even know I missed. Having played competitive soccer my whole life, I was always chasing the ‘high’ associated with a big game. I knew that I found that again completing "Fran" at my Level 1.
Saturday, September 25, 2010
Third Place in the FitComp I @ West Point
 |
| Coach |
Well it was a victorious day at West Point...
Great support from the Harlem Crew & especially My wife Suzanne and my son River...
I Love you guys...
3rd Place victory...
Check out Pics here:
5 Ways To Be A Better Client
1) Show up early and practice something you suck at. Not sure what you suck at, just ask and I’ll be happy to help you. You don’t think you suck at anything, wrong answer friend. We all do including me. You want to conquer the pull-up? Guess what, you need to do them and lots of them. If you’re waiting for the session to start, grab the bar and get a quick set done.
2) Less complaining, more working. Can’t get anymore to the point than that.
3) Follow this Blog!!!
4) Cheer others on. If you’re done with your workout, catch your breath, grab a quick drink and provide some positive encouragement for your fellow clients. If we push each other to get better, we all get better.
5) Quit resting so much during the WOD. You’ll pass out before you quit breathing.
Friday, September 24, 2010
Embrace what is hard for it makes you stronger.
Embrace what is hard for it makes you stronger
Posted: September 2, 2010
By Jean-Patrick Millette
Most of us only embrace our life when everything is going well: no money problems, no conflicts at work, no relationship problems, etc. The moment things don’t go according to plan, we are always the first to ask: Why me? The thing is that if life was always easy, how could we prove ourselves? How could we try to improve our lifestyle? How can you be proud of what you achieve if you did not have to work to achieve it? Put simply, it’s only when things are hard or challenging that you can learn to improve yourself. It is therefore really important to go through events that are not necessarily enjoyable.
When you expect everything to be effortless and easy, you can be disappointed. This will often lead to lack of motivation and, in the case of diet, binge eating. However, I would argue that this expectation is completely natural to humans. Just like the way our ancestors made food-related decisions (how much energy do I have to spend to get food vs. how much energy will it provide me), most of our actions are based on what we can get out of an effort. We want to put the least effort and get the most out of it. This is true for everything that lives on this planet. But it’s good to realize that sometimes you will have to work a bit more (sometimes it can just mean to be patient) to get what you want. It can’t always be easy.
Thursday, September 23, 2010
Myths & Truths About Nutrition
Myths & Truths About Nutrition
July 26, 2010 by cflo9 in Uncategorized
1Myth: Heart disease in America is caused by consumption of cholesterol and saturated fat from animal products.
Truth: During the period of rapid increase in heart disease (1920-1960), American consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically. (USDA-HNI)
Myth: Saturated fat clogs arteries.
Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are polyunsaturated. (Lancet 1994 344:1195)
Myth: Vegetarianism is healthy.
Truth: The annual all-cause death rate of vegetarian men is slightly more than that of non-vegetarian men (.93% vs .89%); the annual death rate of vegetarian women is significantly more than that of non-vegetarian women (.86% vs .54%) (Am J Clin Nutr 1982 36:873)
Wednesday, September 22, 2010
Tuesday, September 21, 2010
WOD's
 |
| Suzanne Traitz- Prowler Relay at the Fall Face Off |
Workout #1:
Complete five rounds of:
30 jump overs
40 air squats
30 sit ups
20 push ups (release at bottom)
10 pull ups
Workout #2:
Part 1:
12 minute AMRAP
Prowler relay
Part #2:
4 rounds of:
150m farmers walk
600m run
Workout #3:
15 minute AMRAP
10 OHS
10 burpees
Split Jerks
"Every child has great ambitions. As she grows, she is bombarded by negative suggestions -- you can't do this; you can't do that; be careful; look for security, and so on. Year by year, she experiences the "realities" of life, and her ambitions fade away. Figuratively speaking, most children die by the time they reach their adulthood."
~ Shall Sinha
Monday, September 20, 2010
Professor aims to dispel diet myths with calorie-controlled junk food diet
Professor aims to dispel diet myths with calorie-controlled junk food diet
By Caroline Scott-Thomas, 02-Sep-2010
A Kansas State University professor has said he aims to prove that eating junk food does not necessarily lead to weight gain – by spending a month on a calorie-controlled diet of high-fat snacks.
The food and beverage industry has consistently contested the idea that specific foods or drinks cause obesity, with confectioners and sugary drink manufacturers in particular repeatedly saying that their products do not cause weight gain if consumed in moderation as part of a balanced diet. In addition, several diet trends have promoted the idea that weight loss is easier if a whole nutritional category is eliminated, such as carbohydrates in the case of the Atkins diet.
Mark Haub is a professor of human nutrition at Kansas State University, and teaches a course in energy balance and obesity. He said he wanted to show that by restricting his caloric intake to 1,800 calories a day, it was possible to lose weight, even while only consuming foods such as peanut butter-chocolate bars, chocolate cake rolls, breakfast pizza, donuts and sugared cereal.
By Caroline Scott-Thomas, 02-Sep-2010
A Kansas State University professor has said he aims to prove that eating junk food does not necessarily lead to weight gain – by spending a month on a calorie-controlled diet of high-fat snacks.
The food and beverage industry has consistently contested the idea that specific foods or drinks cause obesity, with confectioners and sugary drink manufacturers in particular repeatedly saying that their products do not cause weight gain if consumed in moderation as part of a balanced diet. In addition, several diet trends have promoted the idea that weight loss is easier if a whole nutritional category is eliminated, such as carbohydrates in the case of the Atkins diet.
Mark Haub is a professor of human nutrition at Kansas State University, and teaches a course in energy balance and obesity. He said he wanted to show that by restricting his caloric intake to 1,800 calories a day, it was possible to lose weight, even while only consuming foods such as peanut butter-chocolate bars, chocolate cake rolls, breakfast pizza, donuts and sugared cereal.
Sunday, September 19, 2010
Saturday, September 18, 2010
A World Without E-mail: One Man’s Vision of a Social Workplace
Luis Suarez has a dream, and it’s one that many of us with our overloaded inboxes could well buy in to — a world without e-mail.
In fact, it could be argued that Suarez is living the dream. In less than three years, he’s been able to reduce 90% of his incoming e-mail by communicating through social software, and he works full-time for IBM while living in the Canary Islands. The last six years of his 13-year IBM career have been spent working remotely from Gran Canaria, a place which he describes as “a paradise island,” and not just because his boss is 6,000 kilometers away.
So how does a man who works remotely for a major tech company manage to virtually eliminate his e-mail, and why does his mission even exist? We caught up with Suarez and asked.
Under his official title of Knowledge Manager, Community Builder & Social Computing Evangelist in the IBM Software Group division, Suarez promotes the use of social software for enterprise. But in 2008, he decided to take the promotion a bit further by actively showing colleagues how much more productive they could be using social tools on the web, instead of more traditional methods of intra-company communication.
Friday, September 17, 2010
Why Fish Oils Work Swimmingly Against Diabetes
Researchers at the University of California, San Diego School of Medicine have identified the molecular mechanism that makes omega-3 fatty acids so effective in reducing chronic inflammation and insulin resistance.
The discovery could lead to development of a simple dietary remedy for many of the more than 23 million Americans suffering from diabetes and other conditions.
Writing in the advance online edition of the September 3 issue of the journal Cell, Jerrold Olefsky, MD, and colleagues identified a key receptor on macrophages abundantly found in obese body fat. Obesity and diabetes are closely correlated. The scientists say omega-3 fatty acids activate this macrophage receptor, resulting in broad anti-inflammatory effects and improved systemic insulin sensitivity.
Thursday, September 16, 2010
Extra Work vs. Extra Workouts
There has been a lot of discussion around the gym lately about the need or perceived need of “extra work,” especially with the Legion of M.E. competition raging. We need to address this topic directly because I think a lot of folks are not clear in their understanding of CrossFit in regards to concept and method.
First, let’s talk about CrossFit. What is CrossFit?
Defined simply; constantly varied functional movement executed at high intensity.
- Constantly varied: No recognizable routine or pattern to the order of training or the selection of movements. Why? To develop a body that is physically prepared for the unknown and unknowables of life, we must implement a training program the mirrors the goal. We view routine as the enemy and embrace randomness.
- Functional movement: Movements that are inherent in nature. No one designed them. They are effective and, more importantly, efficient. They are safe, even at post maximal loads.
- High intensity: This is relative to the individual and subjective. That is why we scale (reps, distance, time, load, etc.). To ensure that every individual doing the WOD is getting a high intensity workout, relative to their current level of work capacity and tolerance, using the same movements. We scale intensity, we don’t modify the routine.
Wednesday, September 15, 2010
Nutrition Reminder!!!
Nutrition is the foundation for all athletic development and essential for achieving elite fitness and health. The CrossFit nutrition prescription in it's simplest terms is "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." This ensures that you are eating "real food," the food that our hunter-gatherer ancestors have eaten for millions of years, and avoiding the processed "edible food-like substances" that come in boxes, bags and packages.
Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to improve health. Real food is perishable. The stuff with long shelf life is all suspect. An easy rule is "If you can hunt it or gather it, you can eat it."
If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Should I Eat?
Protein: Fish, Meat, Chicken, Eggs
Carbs: Fruits and Veggies
Fat: Nuts, Seeds, Avocados, Olives and Oils
What Foods Should I Avoid?
Anything that doesn't exist in nature, or has been processed. Corn, rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Deal With Hormones?
Hormones regulate how the body stores and releases fat. The hormonal response your body has to food determines whether you store fat or burn it. As far as hormones are concerned, food is a drug--a very powerful drug. Consuming low-glycemic foods, that keep insulin levels steady, will allow stored body fat to burned up as a fuel. On the other hand, high-glycemic foods (especially processed carbohydrates) spike insulin levels, raise blood sugar, and send a double wammy message to your body telling it to (1) store calories as fat and (2)block body fat from being used as fuel. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Silent Inflamation and Fish Oil
Although you can not feel Silent Inflammation, your body mounts a hormonal response in an attempt to dampen its affect at the molecular level. If not contained, you now rapidly accumulate additional body fat. When inflamed fat cells go bad, Silent Inflammation exits the cell, enters the plasma and becomes systemic increasing numerous health risks related to heart, brain and immune function. Silent Inflammation not only makes you fat and keeps you fat, but erodes your wellness.
Controlling and minimizing Silent Inflammation is the desired hormonal foundation for successful weight loss and optimal heart, brain and immune function. You will not only affect your quality of life today, but many years in the future.
Efficient reduction of silent inflammation requires using high dose ultra refined fish oil. These fatty acids aid in thinning the blood, which helps reduce inflammation factors in joints and blood vessels. This allows for better circulation in the heart and brain as well as reducing aches and pains. Omega-3 has also been shown to increase HDL "good cholesterol" levels This may explain why populations that consume the most fish have the lowest rates of autoimmune disorders in the world.
You should aim for .5 grams of EPA + DHA for every 10 lbs of body weight. For example, I weigh 170 lbs, so I should be taking 8.5 grams daily (170 lbs/10 = 17, 17 x .5 = 8.5 grams).
Paleo "YES" foods...
Thank you to Creighton University for providing this list.
Lean Meats
Lean beef
Flank steak
Top sirloin steak
Extra-lean hamburger (no more than 7% fat, extra fat drained off)
London broil
Chuck steak
Lean veal
Any other lean cut
Lean pork
Pork loin
Pork chops
Any other lean cut
Lean poultry (skin removed)
Chicken breast
Turkey breast
Game hen breasts
Eggs
Chicken (go for the enriched omega 3 variety)
Duck
Goose
Other meats
Rabbit meat (any cut)
Goat meat (any cut)
Organ meats
Beef, lamb, pork, and chicken livers
Beef, pork, and lamb tongues
Beef, lamb, and pork marrow
Beef, lamb, and pork “sweetbreads”
Game meat
Alligator
Bear
Bison (buffalo)
Caribou
Elk
Emu
Goose
Kangaroo
Muscovy duck
New Zealand cervena deer
Ostrich
Pheasant
Quail
Rattlesnake
Reindeer
Squab
Turtle
Venison
Wild boar
Wild turkey
Fish
Bass
Bluefish
Cod
Drum
Eel
Flatfish
Grouper
Haddock
Halibut
Herring
Mackerel
Monkfish
Mullet
Northern pike
Orange roughy
Perch
Red snapper
Rockfish
Salmon
Scrod
Shark
Striped bass
Sunfish
Tilapia
Trout
Tuna
Turbot
Walleye
Any other commercially available fish
Shellfish
Abalone
Clams
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp
Fruit
Apple
Apricot
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Cassava melon
Cherimoya
Cherries
Cranberries
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star fruit
Strawberries
Tangerine
Watermelon
All other fruits
Vegetables
Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green onions
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard greens
Onions
Parsley
Parsnip
Peppers (all kinds)
Pumpkin
Purslane
Radish
Rutabaga
Seaweed
Spinach
Squash (all kinds)
Swiss chard
Tomatillos
Tomato (actually a fruit, but most people think of it as a vegetable)
Turnip greens
Turnips
Watercress
Nuts and Seeds
Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Paleo "NO" Foods...
Dairy Foods
All processed foods made with any dairy products
Butter
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Ice milk
Low-fat milk
Nonfat dairy creamer
Powdered milk
Skim milk
Whole milk
Yogurt
Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice
Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa
Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products, including tofu
Starchy Vegetables
Starchy tubers
Cassava root
Manioc
Potatoes and all potato products (French fries, potato chips, etc.)
Sweet potatoes
Tapioca pudding
Yams
Salt-Containing Foods
Almost all commercial salad dressings and condiments
Bacon
Cheese
Deli meats
Frankfurters
Ham
Hot dogs
Ketchup
Pickled foods
Pork rinds
Processed meats
Salami
Salted nuts
Salted spices
Sausages
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)
Fatty Meats
Bacon
Beef ribs
Chicken and turkey skin
Chicken and turkey wings
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Fatty pork chops
Fatty pork roasts
Lamb chops
Lamb roasts
Leg of lamb
Pork ribs
Pork sausage
Soft Drinks and Fruit Juices
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
Sweets
Candy
Honey
Sugars
Stone Age Substitutions from The Paleo Diet
Salt: Powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, ground cardamom seeds, or any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called "lite" salts or potassium chloride salts because chloride, like sodium, is undesirable when it comes to your health.
Vinegar: Substitute small amounts of vinegar with lemon or lime juice (fresh or reconstituted from fresh).
Butter/Fat: Replace butter, margarine, shortening, lard etc. with olive oil, flaxseed oil, walnut oil, canola oil, or avocado oil. Olive oil has a wonderful flavor and is high in the health promoting monounsaturated fats but generally has a poor omega-6 to omega-3 fat ratio (~13). The same situation exists for avocado oil, and these two oils should be frequently complemented by or blended together with other oils containing better (lower) omega-6 to omega-3 ratios such as flaxseed (0.24), canola (2.0) or walnut (5.1) oils.
Sugars: Concentrated sugars of any kind even natural sugars (honey, maple sugar, date sugar), really were not a staple component in most pre-agricultural diets. Sugars should be obtained primarily from fruits and vegetables and not from concentrated sources. That being said, fruit purees, flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, vanilla, and other spices), can be used in recipes to add sweetness to sauces, condiments, and desserts.
Alcohol: Alcoholic beverages were clearly not a component of true Stone Age diets, and should be limited to an occasional glass of wine, beer or spirits as a part of your "open meals." Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible – furthermore, wine contains a number of health promoting phytochemicals and antioxidants.
Post Work Out
Post workout is the one time we will allow a slight deviation from Paleo. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water (aim for 20-30 grams), and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner skip the potatoes. If you just finished Murph, Eva, Badger or other 30+ minute intense workout, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.
Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to improve health. Real food is perishable. The stuff with long shelf life is all suspect. An easy rule is "If you can hunt it or gather it, you can eat it."
If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Should I Eat?
Protein: Fish, Meat, Chicken, Eggs
Carbs: Fruits and Veggies
Fat: Nuts, Seeds, Avocados, Olives and Oils
What Foods Should I Avoid?
Anything that doesn't exist in nature, or has been processed. Corn, rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Deal With Hormones?
Hormones regulate how the body stores and releases fat. The hormonal response your body has to food determines whether you store fat or burn it. As far as hormones are concerned, food is a drug--a very powerful drug. Consuming low-glycemic foods, that keep insulin levels steady, will allow stored body fat to burned up as a fuel. On the other hand, high-glycemic foods (especially processed carbohydrates) spike insulin levels, raise blood sugar, and send a double wammy message to your body telling it to (1) store calories as fat and (2)block body fat from being used as fuel. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Silent Inflamation and Fish Oil
Although you can not feel Silent Inflammation, your body mounts a hormonal response in an attempt to dampen its affect at the molecular level. If not contained, you now rapidly accumulate additional body fat. When inflamed fat cells go bad, Silent Inflammation exits the cell, enters the plasma and becomes systemic increasing numerous health risks related to heart, brain and immune function. Silent Inflammation not only makes you fat and keeps you fat, but erodes your wellness.
Controlling and minimizing Silent Inflammation is the desired hormonal foundation for successful weight loss and optimal heart, brain and immune function. You will not only affect your quality of life today, but many years in the future.
Efficient reduction of silent inflammation requires using high dose ultra refined fish oil. These fatty acids aid in thinning the blood, which helps reduce inflammation factors in joints and blood vessels. This allows for better circulation in the heart and brain as well as reducing aches and pains. Omega-3 has also been shown to increase HDL "good cholesterol" levels This may explain why populations that consume the most fish have the lowest rates of autoimmune disorders in the world.
You should aim for .5 grams of EPA + DHA for every 10 lbs of body weight. For example, I weigh 170 lbs, so I should be taking 8.5 grams daily (170 lbs/10 = 17, 17 x .5 = 8.5 grams).
Paleo "YES" foods...
Thank you to Creighton University for providing this list.
Lean Meats
Lean beef
Flank steak
Top sirloin steak
Extra-lean hamburger (no more than 7% fat, extra fat drained off)
London broil
Chuck steak
Lean veal
Any other lean cut
Lean pork
Pork loin
Pork chops
Any other lean cut
Lean poultry (skin removed)
Chicken breast
Turkey breast
Game hen breasts
Eggs
Chicken (go for the enriched omega 3 variety)
Duck
Goose
Other meats
Rabbit meat (any cut)
Goat meat (any cut)
Organ meats
Beef, lamb, pork, and chicken livers
Beef, pork, and lamb tongues
Beef, lamb, and pork marrow
Beef, lamb, and pork “sweetbreads”
Game meat
Alligator
Bear
Bison (buffalo)
Caribou
Elk
Emu
Goose
Kangaroo
Muscovy duck
New Zealand cervena deer
Ostrich
Pheasant
Quail
Rattlesnake
Reindeer
Squab
Turtle
Venison
Wild boar
Wild turkey
Fish
Bass
Bluefish
Cod
Drum
Eel
Flatfish
Grouper
Haddock
Halibut
Herring
Mackerel
Monkfish
Mullet
Northern pike
Orange roughy
Perch
Red snapper
Rockfish
Salmon
Scrod
Shark
Striped bass
Sunfish
Tilapia
Trout
Tuna
Turbot
Walleye
Any other commercially available fish
Shellfish
Abalone
Clams
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp
Fruit
Apple
Apricot
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Cassava melon
Cherimoya
Cherries
Cranberries
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star fruit
Strawberries
Tangerine
Watermelon
All other fruits
Vegetables
Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green onions
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard greens
Onions
Parsley
Parsnip
Peppers (all kinds)
Pumpkin
Purslane
Radish
Rutabaga
Seaweed
Spinach
Squash (all kinds)
Swiss chard
Tomatillos
Tomato (actually a fruit, but most people think of it as a vegetable)
Turnip greens
Turnips
Watercress
Nuts and Seeds
Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Paleo "NO" Foods...
Dairy Foods
All processed foods made with any dairy products
Butter
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Ice milk
Low-fat milk
Nonfat dairy creamer
Powdered milk
Skim milk
Whole milk
Yogurt
Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice
Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa
Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products, including tofu
Starchy Vegetables
Starchy tubers
Cassava root
Manioc
Potatoes and all potato products (French fries, potato chips, etc.)
Sweet potatoes
Tapioca pudding
Yams
Salt-Containing Foods
Almost all commercial salad dressings and condiments
Bacon
Cheese
Deli meats
Frankfurters
Ham
Hot dogs
Ketchup
Pickled foods
Pork rinds
Processed meats
Salami
Salted nuts
Salted spices
Sausages
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)
Fatty Meats
Bacon
Beef ribs
Chicken and turkey skin
Chicken and turkey wings
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Fatty pork chops
Fatty pork roasts
Lamb chops
Lamb roasts
Leg of lamb
Pork ribs
Pork sausage
Soft Drinks and Fruit Juices
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
Sweets
Candy
Honey
Sugars
Stone Age Substitutions from The Paleo Diet
Salt: Powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, ground cardamom seeds, or any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called "lite" salts or potassium chloride salts because chloride, like sodium, is undesirable when it comes to your health.
Vinegar: Substitute small amounts of vinegar with lemon or lime juice (fresh or reconstituted from fresh).
Butter/Fat: Replace butter, margarine, shortening, lard etc. with olive oil, flaxseed oil, walnut oil, canola oil, or avocado oil. Olive oil has a wonderful flavor and is high in the health promoting monounsaturated fats but generally has a poor omega-6 to omega-3 fat ratio (~13). The same situation exists for avocado oil, and these two oils should be frequently complemented by or blended together with other oils containing better (lower) omega-6 to omega-3 ratios such as flaxseed (0.24), canola (2.0) or walnut (5.1) oils.
Sugars: Concentrated sugars of any kind even natural sugars (honey, maple sugar, date sugar), really were not a staple component in most pre-agricultural diets. Sugars should be obtained primarily from fruits and vegetables and not from concentrated sources. That being said, fruit purees, flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, vanilla, and other spices), can be used in recipes to add sweetness to sauces, condiments, and desserts.
Alcohol: Alcoholic beverages were clearly not a component of true Stone Age diets, and should be limited to an occasional glass of wine, beer or spirits as a part of your "open meals." Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible – furthermore, wine contains a number of health promoting phytochemicals and antioxidants.
Post Work Out
Post workout is the one time we will allow a slight deviation from Paleo. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water (aim for 20-30 grams), and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner skip the potatoes. If you just finished Murph, Eva, Badger or other 30+ minute intense workout, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.
Tuesday, September 14, 2010
Workouts!
 |
| Coach doing chest to bar pull ups |
Workout #1:
5 rounds of:
3 back squat
15 push ups
5 burpees
25 double unders or 100 singles
5 burpees
15 push ups
Workout #2:
For time:
Srtict pull ups & KBS
21-18-15-12-9-6-3
Workout #3:
For time:
Run 800m
21 DB thursters
42 push ups
Run 600m
15 DB thrusters
30 push ups
Run 400m
9 DB thrusters
18 push ups
Run 200m
5 DB thursters
10 push ups
Phys Ed: Does Music Make You Exercise Harder?
 |
| Coach |
August 25, 2010, 12:01 am
Phys Ed: Does Music Make You Exercise Harder?
By GRETCHEN REYNOLDS
John Kelly/Getty ImagesFor a study published last year, British researchers asked 12 healthy male college students to ride stationary bicycles while listening to music that, as the researchers primly wrote, “reflected current popular taste among the undergraduate population.” Each of the six songs chosen differed somewhat in tempo from the others.
The volunteers were told to ride the bicycles at a pace that they comfortably could maintain for 30 minutes. Then each rode in three separate trials, wearing headphones tuned to their preferred volume. Each had his heart rate, power output, pedal cadence, enjoyment of the music and feelings of how hard the riding felt monitored throughout each session. During one of the rides, the six songs ran at their normal tempos. During the other rides, the tempo of the tracks was slowed by 10 percent or increased by 10 percent. The riders were not informed about the tempo manipulations.
But their riding changed significantly in response. When the tempo slowed, so did their pedaling and their entire affect. Their heart rates fell. Their mileage dropped. They reported that they didn’t like the music much. On the other hand, when the tempo of the songs was upped 10 percent, the men covered more miles in the same period of time, produced more power with each pedal stroke and increased their pedal cadences. Their heart rates rose. They reported enjoying the music — the same music — about 36 percent more than when it was slowed. But, paradoxically, they did not find the workout easier. Their sense of how hard they were working rose 2.4 percent. The up-tempo music didn’t mask the discomfort of the exercise. But it seemed to motivate them to push themselves. As the researchers wrote, when “the music was played faster, the participants chose to accept, and even prefer, a greater degree of effort.”
Monday, September 13, 2010
Ways to recover
Self Myofascial Release
This offers the same benefits as massage, to a lesser degree, but you can do it at home on your own. Think of it as "maintenance work" that you can do in between your massage therapy sessions.
The most common tools used are a Foam Roller, The Stick, and a Lacross Ball. All three are available in our gym, just ask us how to use them and we'll demo.
Highly recommended to make them part of your daily routine.
Sleep
Arguably the most important recovery method - a good night's sleep. Unfortunately, most people don't sleep as well as they should. Here are some quick tips to maximize recovery:
Keep the room on the cool side.
Reduce caffeine and water intake approximately 6 hours before bed.
Stay away from electronics 30-60 minutes before bed. Let your mind unwind. Grab a "brain-candy" novel and relax.
Get rid of all light in your bedroom. 100% darkness. No alarm clock, no cell phone, no TV, no nightlight in the hallway. Black out material on the windows, no stars, no moon, no street lights. It should be so dark that your eyes don't adjust if you happen to wake up.
Nutrition
Food is more powerful than any drug. Get your nutrition balanced on a consistent basis and you'll notice a huge difference. More strength, more speed, and less soreness.
Active Recovery
Most people think when they get sore (or hurt) that they should do nothing. When in reality, they should remain active. This doesn't mean full tilt 100% competition mode. But it does mean taking the muscles and joints through a full range of motion, getting blood flowing to the area that is sore or hurt, and being consistent about it. This could mean going for a walk, bike ride, swim, or high repetition squats (one of our favorites for rehab).
Ice Baths
Fill a bath with cold water and a couple bags of ice. Stay in for 5-10 minutes. You'll be short of breath, your lips might turn blue, and it might hurt. When you get out, let your body warm up naturally. I generally save this method for after really difficult conditioning workouts.
This offers the same benefits as massage, to a lesser degree, but you can do it at home on your own. Think of it as "maintenance work" that you can do in between your massage therapy sessions.
The most common tools used are a Foam Roller, The Stick, and a Lacross Ball. All three are available in our gym, just ask us how to use them and we'll demo.
Highly recommended to make them part of your daily routine.
Sleep
Arguably the most important recovery method - a good night's sleep. Unfortunately, most people don't sleep as well as they should. Here are some quick tips to maximize recovery:
Keep the room on the cool side.
Reduce caffeine and water intake approximately 6 hours before bed.
Stay away from electronics 30-60 minutes before bed. Let your mind unwind. Grab a "brain-candy" novel and relax.
Get rid of all light in your bedroom. 100% darkness. No alarm clock, no cell phone, no TV, no nightlight in the hallway. Black out material on the windows, no stars, no moon, no street lights. It should be so dark that your eyes don't adjust if you happen to wake up.
Nutrition
Food is more powerful than any drug. Get your nutrition balanced on a consistent basis and you'll notice a huge difference. More strength, more speed, and less soreness.
Active Recovery
Most people think when they get sore (or hurt) that they should do nothing. When in reality, they should remain active. This doesn't mean full tilt 100% competition mode. But it does mean taking the muscles and joints through a full range of motion, getting blood flowing to the area that is sore or hurt, and being consistent about it. This could mean going for a walk, bike ride, swim, or high repetition squats (one of our favorites for rehab).
Ice Baths
Fill a bath with cold water and a couple bags of ice. Stay in for 5-10 minutes. You'll be short of breath, your lips might turn blue, and it might hurt. When you get out, let your body warm up naturally. I generally save this method for after really difficult conditioning workouts.
Sunday, September 12, 2010
Competition brings the best out of people
 |
| Suzanne Traitz |
Competition pushes people to work out of their comfort zone... It also teaches a great deal about ourselves... Either success or failure it opens our eyes on what we are great at and not so great at... At times we cannot rely on ourself to monitor success... Thus, placing ourselves in a competitive arena allows the truth to shine through...
When was the last time you were pushed well beyond your comfort zone???
Ray
See more pictures here:
Saturday, September 11, 2010
Friday, September 10, 2010
ABC News Vilifies Creatine
by Chris Shugart
The media is at it, again, doing their best to vilify the dietary-supplement industry and eventually force stricter and stricter government regulation. They won't be happy until all that's left on the shelves is Flintstones Complete.
This time, the evil culprit is creatine.
ABC just did a piece on 13 high school football players who were admitted to the hospital for compartment syndrome, a condition where swelling muscles are compressed by the fascia, begin to deteriorate, and emit toxins into the blood.
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