CrossFit South Rockland

Wednesday, June 24, 2020

6/24 Why are Whole Foods Better for your Health than Processed?

Why are Whole Foods Better for your Health than Processed?


We’ve all heard statements such as:
“Highly processed foods are bad for your health.”
“If you want to stay healthy and at normal body weight, eat whole and minimally processed foods.” 
The thing is, statements without backing don’t seem that convincing.  
Because of that, we’ve taken it upon ourselves to put this guide for you and go over everything you need to know about whole and processed foods.

See why it’s better to eat whole foods….

Whole Food & Processed Food 101 
Before we dive into the differences between whole and processed foods, let’s get a quick understanding of what whole foods are and what processed foods are

What are whole foods?

Whole foods are plant foods that are unprocessed and unrefined. Or, if they are processed in any way, it’s only minimally - they are also known as healthy processed foods.
So, what are whole foods?
Well, this includes foods like whole fruits, veggies, whole grains, legumes, and tubers. 

What are processed foods?

By definition, processed foods are those that have gone under several chemical and/or mechanical processes.Such foods have altered structure, taste, smell, texture, or all of the above.
So, what are processed foods?
If your food comes in a box or a bag and has a whole list of ingredients, it more than likely is processed.

Why are whole foods good for you? 

Whole foods are good for us because they provide the body with a wide range of nutrients it needs to function correctly. Such foods also tend to be lower on calories and more satiating, which means that we are much less likely to overeat on them and become overweight.
So, why are whole foods good for you?
Well, if you want to stay healthy and live a long and vibrant life, then you should base your diet on whole foods. 

Why are processed foods bad for you?

Processed foods are often full of ingredients that can only be made in a lab. Some examples include hydrogenated oil, artificial sweeteners, and high-fructose corn syrup. 
Such ingredients are told to have adverse long-term health effects on us.
So, why are processed foods bad for you? For one, they negatively impact our health. Second, they are often calorie-dense and delicious, which makes it easy to overeat on them and gradually become overweight.

What is the difference between whole foods and processed foods?

Processed foods, as we stated, are those that have gone through various chemical or mechanical processes. Whole foods, on the other hand, are unprocessed and unrefined.
So, what is the difference between whole foods and processed foods?
Processed foods are human-made and often come in a box. Whole foods are as nature intended them, and are much healthier for us.

A list of whole foods:

• Fruits and veggies
• Whole grains
• Seeds and legumes
• Nuts and natural nut butter
• Seafood
• Spices, seasonings, and herbs
• Tea, coffee, and water
• Olive and coconut oil

A list of processed foods:

• Crackers and cookies
• Breakfast cereals
• Candy and candy bars
• White bread
• Chips
• Sausage rolls, ham, salami, etc.
• Microwave-ready meals

Why Are Whole Foods Better for Your Health Than Processed Foods?

Whole foods are better than processed ones because they provide the body with the vast array of nutrients it needs to function correctly. They are also more satiating and lower on calories, which means that we are much less likely to overeat on whole foods and gain weight. 
Processed foods are full of ingredients that are made in a lab, have negligible nutritional value, and may lead to adverse health effects down the line.

Are There Whole Food Diets? 

In the modern world we are living in, there are hundreds if not thousands of diets to pick from - some better and healthier than others. 
So, are there whole food diets? Absolutely. The three most famous examples these days are the keto, vegan, and plant-based diets. Let’s take a look at some of the food options in each of these diets:

Whole foods for keto diets 

Here’s a list of whole foods for keto diets:  
• Fish and meats
• Low-carb veggies
• Avocado
• Eggs
• Coconut and olive oil
• Nuts and seeds
• Berries (in moderation)
• Olives

Whole foods for vegan diets

Here’s a list of whole foods for vegan diets: 
• Legumes
• Chia and flax seeds
• Seaweed
• Whole grains
• Fruits and veggies
• Nutritional yeast
• Tofu (minimally-processed)
• Nuts and nut butter

Whole foods for plant-based diets 

Here’s a list of whole foods for plant-based diets: 
• Fruits and veggies
• Fish
• Whole grains
• Nuts and nut butter
• Seeds
• Coconut and olive oil
• Avocado and olives
• Legumes
• Seaweed


Whole foods are much healthier for us than processed ones. There is tons of evidence to suggest that, and it doesn’t take much thought to realize that consuming human-made, calorie-dense, and highly addicting foods isn’t exactly the most beneficial thing for our health.
And, given the fact that we can even follow various diets while eating mostly whole foods, we have no excuse not to do so.

Wednesday, June 17, 2020

6/17 Why track food???

counting calories
To count calories or not is the question you battle every time you want to lose weight. Of course, you have little voices in your head – and on your social media pages – telling you that the key to weight loss is actually some crazy new trend. Pseudo fitness experts think losing weight is a matter of cutting out practically everything you enjoy on a daily basis – bread, milk, meat, fruit. Who cuts out fruit? Perhaps the problem here is that people focus so much on “losing weight” that they forget about health. Counting calories can be healthy. Calorie deficits are not. Check out the 5 benefits of counting calories for a healthy body.


Refocus your efforts and start counting for better a happy, healthy body.


When you keep a keep journal or track your meals on your smartphone, you make better choices. You become accountable to yourself, and you can track your progress better. Within the first couple days of tracking your meals and their calories, you will be shocked.
There is no more fooling yourself about how much you are or are not consuming when you write it down. Journaling and logging your food choices leads to making better choices. It is better to eat a healthy and filling salad than to waste your calories first thing in the morning on a donut in the coffee line.


Have you wondered how many calories you can actually eat? Here’s a hint: it’s not what everyone thinks. Your ideal calorie intake depends on a number of factors: activity level, age, weight, body type, and macronutrient percentages. Calculate your recommended calorie goal. Once you see how much you can actually consumer, you will begin to reassess what goes in and what should be left out. If you are counting calories, count them correctly for your needs. 


Calorie control is not so much about restricting your diet as it is about eating the right amount of good foods. It’s not easy to eat healthy all the time, but portion control is possible when good eating is not. Counting calories helps you eat the right amount of better foods.
Pay attention to serving sizes on food labels, carry a portion chart with you in your wallet or purse, and learn how to visualize what a healthy portion looks like. Healthy portions and calories are easier when you limit processed foods and take-out. Again, when you log your food and calories, you will be inspired to limit your portion sizes, and you will eat different foods on the menus at your favorite restaurants.


Most of the benefits lists come down to one key factor for success – visualizing. When you see, you really see it. You see your goals, you see your food, you see the calories, and you begin to consciously make better decisions. When your calorie intake is in your face, reality sets in. There is no running from it. If you are honest with yourself and your food journal, success will follow if you take the cues to make healthier decisions about your calories.


Yes, it’s free to count calories. No, you don’t need to sign up for an expensive weight-loss plan, you don’t need a 300-page book, and you don’t need a monthly subscription. You need an app, you need nutrition labels, and you need to count everything that goes in.


Finally, don’t ignore all of the calories you consume. You only cheat yourself. Every calorie counts when counting calories. Many people tend to leave out extra calories from the following:
  • Condiments and dressings
  • Coffee creamer
  • Dips
  • Dried fruits and nuts
  • Butter and spreads
  • Shredded and grated cheese
  • Whipped cream
  • Juice
  • Beer, wine, and other alcoholic drinks
When you learn how to count your own calories, you won’t need to rely on expensive plans that promise big results when you can actually do it yourself. If you use an app to track your calories, choose one that allows you to scan nutrition labels. Be honest with yourself, eat the right portions, and make small calorie swaps every day to cut out hundreds of calories without starving yourself.
Nutrition is the first step to a wholesome life. When you are committed to your nutrition, you can be 100% dedicated to all other aspects of your best life – sleeping well, training, controlling stress and anxiety, and time management. Discover the ways a trainer at COR can help you achieve your wholesome life.

1. Why Track Macros?

We all know that having a handle on your diet is one of the more important factors towards reaching your health and fitness goals. Thankfully, as of late, there has been a shift from the “hardcore” deprivation style diets that allow yourself to be treated to cold tilapia out of tupperware to a more flexible, lifestyle approach to dieting. One where you can actually have your cake and eat it too.
Flexible dieting and “If it fits your macros” (IIFYM) are by no means a ground breaking concept, but one that has gained a lot of traction over the last few years. IIFYM, from a high level, is rather than having calorie based goal, you have a goal based off of Protein, Carb, and Fat intake (and I suggest keeping tabs on your fiber as well). IIFYM tries to decouple the thought of only eating “clean foods” as being a requirement to being healthy and in shape. IIFYM lets you enjoy the journey a bit more because you don’t have to deprive yourself from any of your favorite foods or shut yourself off from the social aspect of food.
why track macros
Most peoples favorite foods, and the ones they are excited about not having to cut out while following the IIFYM principles, are those calorie dense foods that bodybuilding traditionalists consider “not clean”. Remember, everything is fine in moderation but if consumption is gone unchecked it is easy to spill over your nutritional goals. That is why I always suggest tracking your food and keeping a log of what your eating.
A couple of the main reasons I suggest tracking your diet are:
• Ensure that you reach your daily goals and stay on track
• Learning to better estimate portion sizes when you don’t have the ability to weigh out your food.
• Gain some insight into how certain foods affect your mood and well being
So now you may be thinking, logging everything you eat “Ain’t nobody got time for that” but I’m here to show you how easy it is.
In the early days the way it was done was pen and paper. You keep a hand written log of what you ate, nutrition values it contributes and tally up at the end of the day. Very time consuming and largely inefficient.
Next came Excel, basically bringing your hand written food diary on a computer. A big step in the right direction as far as updating, calculating and tallying your totals were concerned, but you were still limited in what you can do. Your nutrition database was confined to whatever you entered yourself, you had to physically send your spreadsheets whenever you wanted to share it with someone, the list inefficiencies goes on because that is simply not what excel was designed for.
These shortcomings along with a myriad of lackluster attempts by others was exactly why I developed My Macros+My Macros+ is a diet tracking app for iPhone and iPad that was made specifically to track your macros and other nutritional information. Shipping pre-loaded with over 40,000 food items you can log the food you ate in under 10 seconds, quickly tabulating your meal specific and daily totals.

How can I drop 10 pounds in 2 weeks? 

Here are the 7 steps you should follow in order to lose 10 pounds in a week.
  1. Eat Fewer Carbs and More Lean Proteins. …
  2. Eat Whole Foods and Avoid Most Processed Junk Foods. …
  3. Reduce Your Calorie Intake by Following These Tips (See List) …
  4. Lift Weights and Try High-Intensity Interval Training. …
  5. Be Active Outside of the Gym.

Some of the convenient features that you get from My Macros+ include:
• Add food to an infinite amount of meals, no more being restricted to Breakfast, Lunch, Dinner, Snack
• Have multiple nutrition goals that can easily be applied to different days. Perfect for workout vs off days or carb cycling.
• Copy entire meals from one day to another
• Browse our recipe library for some great meal ideas or add your own custom recipe
• Macronutrient totals are given not just for the day but for individual meals as well

Saturday, June 13, 2020



When anger has no outlet it can morph into resentment and carries the potential to cause great turmoil.
Anger, when channeled into the pursuit of change, can be a useful tool in our emotional palette. Anger is experienced by most people, some more than others. It is when anger has no outlet and morphs into resentment that it carries with it the potential to cause great turmoil. Allowing us to assign blame for the pain we are feeling, thereby easing it, resentment tends to smolder relentlessly just below the surface of our awareness, eroding our peace of mind. The target of our resentment grows ever more wicked in our minds and we rue the day we first encountered them. But resentment is merely another hue on the emotional palette and therefore within the realm of our conscious control. We can choose to let go of our resentment and to move on with our lives, no matter how painful the event that incited it.

Hanging onto resentment in our hearts does not serve us in any way. Successfully divesting ourselves of resentful feelings can be difficult, however, because doing so forces us to mentally and emotionally confront the original source of anger. When we cease assigning blame, we realize that our need to hold someone or something responsible for our feelings has harmed us. We thought we were coping with our hurt when in fact we were holding onto that hurt with a vice grip. To release resentment, we must shift our attention from those we resent back toward ourselves by thinking of our own needs. Performing a short ceremony can help you quell resentful feelings by giving tangible form to your emotions. You may want to write down your feelings and then burn the paper and close your ceremony by wishing them well. When you can find compassion in your heart, you know you are on your way to healing.

Free of resentment, we have much more energy and attention to devote to our personal development. We can fill the spaces it left behind with unconditional acceptance and joy. And, as a result of our subsequent freedom from resentment, blessings can once again enter our lives as the walls we built to contain our anger have been demolished.



A plant is a weed only within a certain context; one person's weed is another person's wildflower.
Simply expressed, a weed is any plant that grows where it isn't wanted. Weeds are defined by their tendency to flourish at the expense of a gardener's overall vision, and we tend to battle their presence in our yards. It is interesting to consider, though, that a plant is a weed only within a certain context, which is to say that one person's weed is another person's wildflower. Most of us have pulled at least one dandelion up by its roots and disposed of it in the interest of preserving the look of a perfect green lawn, yet the dandelion is good medicine, packed with healing properties and vitamin-rich leaves that are a delicious, spicy surprise in a summer salad.

In the wild, there is no such thing as a weed because the overall vision is in the hands of Mother Nature, who accommodates and incorporates all forms of life. In nature, balance is achieved over the long term, without the aid, or interference, of a human supervisor. While one plant may prevail over others for a certain period of time, eventually it will reach an apex and then it will naturally decline, allowing for other forms to be born and survive. This self-regulating realm was the first garden of our ancestors, who learned the art of agriculture from studying the forests and fields of the as yet uncultivated earth. In a sense, weeds are harbingers of this wildness, pushing their way into our well-ordered plots, undermining more delicate flora, and flourishing in spite of us.

The next time you see a weed, you might want to look deeply into its roots, discover its name, its habits, and its possible uses. Instead of seeing an unwanted intruder, you might see a healer offering its leaves for a medicinal tea or its flowers for a colorful salad. At the very least, if you look long enough, you will see a messenger from the wilderness of Mother Earth, reminding you that, even in the most carefully controlled garden, she cannot be completely ruled out.

Wednesday, June 10, 2020

6/10 Is time-restricted eating effective for weight loss?

Is time-restricted eating effective for weight loss?

Time-restricted eating is a type of diet that focuses on the timing of eating. Instead of limiting the types of food or number of calories that people consume, this diet restricts the amount of time they can spend eating.
A person on a time-restricted eating diet will only eat during specific hours of the day. Outside of this period, they will fast.
In this article, we look at what time-restricted eating is, whether or not it works, and what effect it has on muscle gain. We also provide beginner’s tips on how to get started with this diet plan.

Woman eating food at table in front of laptop, looking at her watchShare on Pinterest
Time-restricted eating involves eating only during specific timeframes.
Time-restricted eating means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person’s preference and the plan they choose to follow. Typically though, the eating window in time-restricted programs ranges from 6–12 hours a day.
Outside of this period, a person consumes no calories. They should, however, drink water or no-calorie beverages to remain hydrated. In some time-restricted diet plans, people may also consume unsweetened coffee or tea with no cream.
Time-restricted eating is a type of intermittent fasting. Intermittent fasting refers to any diet that alternates between periods of restricting calories and eating normally.
Although time-restricted eating will not work for everyone, those who have their doctor’s approval may find it beneficial. Some recent studies have shown that it can aid weight loss and may lower the risk of metabolic diseases, such as diabetes.
Time-restricted eating can help a person to restrict their food intake without having to count calories. It may also be a healthy way to avoid common diet pitfalls, such as late-night snacking. However, people with diabetes or other health issues should speak to their doctor before trying this type of diet.

No single diet plan will work for everyone. While some people are likely to have success with time-restricted eating, others may not benefit from it. It is best to speak to a doctor before trying time-restricted eating, or any other diet.
Many of the studies on time-restricted eating have been small or have involved animals rather than people, so large human studies are still necessary. Nonetheless, some recent research shows that time-restricted eating may have the potential to lead to weight loss and health improvement:
  • In a study designed to mimic obesity in postmenopausal women, mice on a time-restricted feeding schedule lost weight and saw health improvements, unlike the mice that ate around the clock.
  • Another study found that mice that only ate within an 8–9 hour period each day lost weight and had improved metabolic fitness.
  • In one study, researchers allowed obese rats to eat for only 9 hours a day over the 5 weekdays. The young adult rats whose eating was time-restricted gained less weight than those that ate at any time. However, weight gain was the same in both groups of older adult rats.
  • A small study found that time-restricted eating helped people with obesity to lower their calorie intake and lose a small amount of weight. The study limited eating to an 8-hour period and lasted for 12 weeks.
Although these studies suggest that time-restricted eating has potential, not all research shows a benefit.
2017 review concluded that intermittent calorie restriction, including time-restricted feeding, offers no significant advantage over limiting calorie intake each day.

Middle-aged woman doing weight lifting in gym with personal trainerShare on Pinterest
Time-restricted eating may aid efforts to build muscle.
Research has shown that time-restricted eating can work well alongside efforts to build muscle.
One study investigated time-restricted eating in young men who followed a set resistance training program for 8 weeks. The men restricted their eating window to 4 hours on the 4 non-workout days each week.
The authors concluded that participants who followed the time-restricted eating plan reduced their calorie intake without losing strength. However, time-restricted eating did not result in reductions in body weight or body fat compared to a standard diet.
Another study placed resistance-trained men into either a time-restricted eating group or a normal diet group. Those in the time-restricted eating group ate 100 percent of their calorie needs during an 8-hour window each day for 8 weeks. The time-restricted eating led to a decrease in body fat with no reduction in muscle mass.
Enter your

One of the main advantages of time-restricted eating is that it requires no special food or equipment. After getting a doctor’s approval, a person can begin a time-restricted eating plan immediately.
However, as with any diet, some thought and planning can increase the likelihood of success. The following tips can help to make time-restricted eating safer and more effective:

Starting gradually

Start with a shorter fasting period and then gradually increase it over time. For example, start with a fasting period of 10:00 p.m. to 6:30 a.m. Then increase this by 30 minutes every 3 days to reach the desired fasting period.
Studies have suggested that restricting feeding periods to less than 6 hours is unlikely to offer additional advantages over more extended feeding periods.

Exercising without overdoing it

It is tempting to start a vigorous exercise plan alongside a diet for faster results. However, with time-restricted eating, this could make the fasting period more difficult.
People may wish to keep their existing exercise program the same until their body adjusts to the new eating plan. This can help to avoid increased hunger from extra workouts, which could cause diet burnout or failure.

Focusing on protein and fiber

Hunger can be difficult for people who do not have experience of fasting for several hours each day. Choosing foods rich in fiber and protein during the eating window can help to combat this. These nutrients help a person feel full and can prevent a blood sugar crash or food cravings.
For example, eat whole-grain bread and pasta rather than white or refined grains. Choose a snack which includes protein in the form of lean meat, egg, tofu, or nuts.

Avoiding worrying about setbacks

Man eating salad smiling at healthy mealShare on Pinterest
Moving on from setbacks, rather than giving up on a diet, is important for meeting weight loss goals.
It is normal to have days where time-restricted eating does not work out. For example, a night out with friends, a special occasion, or a diet slip-up may lead to people eating outside of their fixed eating window.
However, this does not mean that they should quit.
It is best to see setbacks as an opportunity to get back on track. The next day, people can recommence the time-restricted eating plan and continue toward their goal.

For most people, time-restricted eating is unlikely to be a miracle weight-loss cure. However, studies have shown that it can offer health benefits without a high risk of side effects. It could be a simple way for many people to reduce their calorie intake without complicated or strict diet rules.