Let's Talk Nutrition - Wednesday, February 28, 2018
Let's Talk Nutrition with our Resident Nutrition Guru
Nutrition Talk Posts with Sarah will become a more regular thing. For those who haven't met Sarah she is our resident Nutrition guru and you can find more detail about her, under the "Meet our Team" section on our website! Plus don't forget you can always book a free 15 min consult with Sarah at the gym to learn more!
Photo Credit : Justin Taylor Photography
Hi All!I hope you’re all enjoying this unseasonal weather. Get out there and make some vitamin D! As they say, you gotta make hay while the sun shines.Let’s talk about the Paleo Diet. Many Crossfit Indestri members participated in the 21-Day Paleo Reset in January with some tremendous results. Improved bowel functions, elimination of abdominal bloating and cramping, improvements in arthritis and other disease symptoms, increased energy and weight loss were some of the benefits that were seen. Great work to everyone who participated!! I’m so proud of the effort you put into making these dietary changes - Your body will thank you in many ways!
So what is the Paleo Diet?
Simply put, the Paleo Diet is a diet that a Caveman would have eaten before the dawn of modern agriculture and animal husbandry. Our early ancestors hunted and gathered whatever food they could and shared amongst their communities. There were periods where food was plentiful, like in the summer, and periods of food scarcity, like in the winter – and that was okay. There were definitely no convenience stores to buy prepackaged goodies ;) When it comes to the Paleo Diet, I focus on two things: types of foods and quality of foods.
1 – Types of Foods:
The types of foods eaten on the Paleo Diet includes:
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- Meat and Poultry
- Fish and Seafood
- Eggs
- Nuts and Seeds (and their flour and butters)
- Fruits and Berries
- Vegetables
- Tubers/ Roots
- Maple Syrup and Honey (as needed)
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And does NOT include:
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- Dairy
- Refined sugar
- Grains
- Legumes (including peanuts…. Sorry)
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Why do we avoid these 4 food groups? Yes, grains and legumes were around back then but not in the quantities available to us today. Many species of these foods have also been genetically modified making them even more difficult on our digestive tracks. These foods contain compounds which can be harmful to our bodies. Your brain becomes inflamed from lectins and the reactive oxygen species (free radicals) released during the metabolism of grains, legumes and sugars leading to brain fog, poor memory, fatigue and susceptibility to disease. Your joints can be negatively affected by dairy protein (which most of us can’t tolerate) which leads to autoimmune diseases, arthritis, poor physical performance and leaky gut (which is a HUGE problem in its own right). Inadequate or poor protein sources will lead to poor muscle, tendon and ligament formation and function (which, I might add, can be detrimental within the Crossfit community). Bad fats negatively affect hormones and leave our cells susceptible to mutations and defects leading to diseases like cancer.Eating a diet rich in good quality meats and fats and an abundance of vegetables and fruits will allow you to build healthy cells and fight diseases.
2 – Quality of Foods:
When I say quality of food, I mean that I look for foods to be as natural as possible. Opt for organic produce, nuts and seeds when available. Look for wild (and sustainably) caught fish and seafood. Find a farm that offers pastured, grassfed and finished meats or find a hunter that you can buy wild game from. Eggs should be from hens that are able to graze and eat their natural diet of insects – not just grains (ahem…flax seeds and GMO corn fed eggs are being labelled as omega-3 rich, but is it actually healthy?).Now, if you are running late and need to grab something quick, follow these two rules when you can, or AT LEAST RULE ONE IF YOU CAN’T STICK TO BOTH. For example, if you eat at McDonalds follow rule one by ordering a burger patty and a salad – hold the cheese, thank you very much! My son LOVES Montana’s, so when we go, I order brisket (no sauce) and a side of steamed veggies. Certain nice restaurants offer good quality foods and you can usually get an ingredients list to help make your decision. Keep it simple. Yes, the quality of a McDonald’s patty isn’t great but it’s better than breaded chicken on a bun and French fries.There are also lots of substitutions you can make for your favorite non-paleo foods. Some quick examples:
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- Spaghetti squash or spiralized vegetables instead of pasta
- Cashew butter instead of peanut butter
- Almond Meal muffins instead of wheat flour muffins
- Coconut milk instead of regular milk.
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The options are endless, delicious and so much healthier. Get creative, experiment and have fun.Until Next Time, Keep Smiling and get out in that sun!!
RECIPE:Homemade Cashew Milk – Makes about 4 CupsIngredients:750 mL fresh water1 cup raw cashews (organic, if possible) Directions:Soak the cashew in water for 24 hours, draining and rinsing the cashews and replacing the water 2 – 3 times (every 8 hours or so).Place the last batch of cashews and the soaking water in a high powered blender (I use a Vitamix) and blend on high for 3 minutes.Pour into a large mason jar with a lid and store in the fridge for up to 5 days.Use as you would milk. (I LOVE this in my coffee! When fresh, it makes a froth that creates a latte like coffee!)Add a drop or two of vanilla extract, if desired.
Wednesday, February 28, 2018
Focus:
6 RdsPower Clean Complex: Build to a Heavy SetDead liftHang PullHang Power CleanHang CleanFront Squat.
WOD:
3RFT
5 Hang Power Clean 185/125
5 Bar Facing Burpees
3 Hang Power Clean 185/125
10 Lateral Bar Hops
1 Hang Power Clean 185/125
15 Box Jumps 24/20
Rest 90 seconds
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Level 2:
3RFT
5 Hang Power Clean 155/105
5 Bar Facing Burpees
3 Hang Power Clean 155/105
10 Lateral Bar Hops
1 Hang Power Clean 155/105
15 Box Jumps 24/20
Rest 90 seconds
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Level 1:
3RFT
5 Hang Power Clean (Heavy)
5 Bar Facing Burpees
3 Hang Power Clean (Heavy)
10 Lateral Bar Hops
1 Hang Power Clean (Heavy)
15 Box Jumps 20/16
Rest 90 seconds
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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