Archive for the Nutrition Category

‘The Biggest Loser’ no more.

Posted in Crossfit Philosophy, Lifestyle, Nutrition on January 13, 2011 by Crossfit Sioux Falls

The other night while trolling Facebook, I came across a post talking about ‘The Biggest Loser.’ This is a very popular show, and I think everyone at least knows about it and the concept. Lose the most weight, no matter what the cost, and you win. While I think the intention is good, thinking about losing to win a little contradictory, no?

The though I always have when this show is mentioned: Why would you work hard, discipline yourself and do things right with your health all with the intention of losing? This is, unfortunately the trap that so many people fall into. Eat less, exercise more, lose weight. It sounds like the right thing to do, and almost makes sense, until you really think about it.

Ask most people, and losing weight starts with eating less (creating a calorie deficit). We’re all taught that taking in less calories will cause weight loss. Realistically though, taking in less calories will cause you metabolism to slow down, and your body holds on to the the energy (calories) it’s given long as it can. Your energy drops, you feel like crap, you end up less active and burning less calories than when you were eating normal, and you basically break even.

The same holds true for exercising more. If you go with the same theory of burning those extra calories through more exercise, the same result occurs. You exercise more and work out longer and harder, your body’s energy stores get used, you get tired and feel like crap until you eat more to replace what’s lost, and again, you break even.

This is obviously a sh*tty way to approach getting healthier and more fit for many reasons. While the calorie concept is easy to understand, there’s a lot more going on in your body than simple math (hint: future blog topic). My point with all of this is to look at your health and fitness not with an attitude of trying to lose, but working to gain.

Learn gymnastics, running, rowing, and weightlifting techniques to gain coordination, speed, endurance, strength and flexibility. Gain these attributes, you get more fit. Get more fit, you get healthier. Get healthier, life gets better. When you focus on your gains instead of losses (what you can DO), things make a lot more sense.

Post Thoughts to Comments.

Casey Mouw
Lead Trainer
CrossFit Sioux Falls

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POST WOD Soreness???

Posted in Crossfit Philosophy, Lifestyle, Members, Nutrition on December 1, 2010 by Crossfit Sioux Falls

GHD situps can really make you SORE the next couple days after

CrossFit is HARD!!!

CrossFit makes you SORE! Sometimes really SORE!

One of the questions we always get when someone first signs up and understands that they will be sore in the beginning is, “What can I do to help with the SOREness?”

Most of us are pretty conscientious about preparing for an upcoming competition/CrossFit WODs, special athletic event or particularly grueling training session. We build our stamina. We hydrate. We take on extra fuel. We get a little extra rest.

But how much attention do you pay to the hours and days after you finish that century ride, alumni soccer game or 20-mile training run or Wed’s WOD?

Do you collapse on the couch, spent, and indulge in a double cheeseburger with fries to celebrate your achievement and the extra calories you burned?

Well we have a few TOP things to do to help with recovery and SOREness. Here YOU go…

1- Active Recovery: When we say “Rest Days” that does mean sit your *ss the couch and watch TV or go on the internet all day. “Rest Days” now means active recovery.

Under no circumstances “should anyone just stop,” says Lynn Millar, a professor of physical therapy at Andrews University in Berrien Springs, Mich. Although conventional wisdom calls for stretching muscles while they’re warm, Millar has found that some people need an additional, gentle stretching session later.

“It may be more important to do some of that stretching three hours later,” she says. “That may help better at preventing that tightness or lack of range of motion.”

In a small 2008 study of women rock climbers, French and Belgian researchers found that active recovery – in this case, pedaling a stationary bike – removed lactate more quickly than other methods and led to better performance when the women went back onto the climbing wall 20 minutes later

Items that are MANADATORY for you to have:

Lacrosse ball
Foam Roller
-PVC pipe/broomstick
-Stretch band

2- Ice Baths: Ahhhhh this is HARD to do but gosh darn it, it works!

Nothing feels better on sore muscles after a tough workout than a hot shower or, if you have access to one, a steaming whirlpool. Haven’t we seen pro athletes doing this for years? Unfortunately, it may be the wrong way to go. It seems wherever you go now, someone is touting the benefits of an ice bath or, more technically, cold-water immersion.

It seems intuitive that cold would reduce the inflammation in overworked legs. Distance runners swear by the practice; they’ve been standing in buckets of icy water after races and workouts for years. An ice bath “constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown,” top ultra-marathoner Nikki Kimball wrote in Runner’s World in 2008. (For ultra-wusses like me, Kimball notes that she wears a down jacket, a hat and neoprene booties and drinks hot tea during her 20 minutes in a 50- to 59-degree tub.)

3- FISH OILS:
* Reason #1
* Reason #2

4- Chocolate Milk: It does a body good…actually it does:-)

Nancy Clark, a registered dietitian and author of “Nancy Clark’s Sports Nutrition Guidebook,” says chocolate milk provides fluid, carbohydrates (sugar) to replenish your body’s supply, protein to promote muscle healing and the sodium that you’ve sweated away. Plus, it gives you that sated feeling that other products may not. A small University of Connecticut study found that fat-free chocolate milk seems to protect muscles better than a carbohydrate recovery drink.

http://www.washingtonpost.com/wp-dyn/content/article/2010/11/09/AR2010110903278.html

A Paleo Thanksgiving!!!

Posted in Lifestyle, Members, Nutrition on November 23, 2010 by Crossfit Sioux Falls

Pre WOD Mobility at its finest

This blog was taken from Robb Wolf’s website:
For a full list go to THIS

Thanksgiving is only days away

I love Thanksgiving. A grand excuse to spend the day in the kitchen creating delicious food for the people I love is a holiday I can get behind. Thankfully, staying Paleo at Thanksgiving is easy enough. Most of the dishes traditionally served are naturally Paleo with a few easy modifications. The big culprits to watch out for? Bread, stuffing, mashed potatoes (maybe) and desserts.
Bread: just skip the dinner rolls. Most of the time, these are an afterthought anyhow. Who wants to eat a store-bought, over-processed gluten bomb when there are countless other great dishes to fill your belly? Don’t even bring them to the table. And if you’re at a relative’s house just stick the package of rolls under a nearby throw pillow. No one will even miss them.

Stuffing: this one can be a little more tricky. Everyone wants stuffing. Or is it dressing? I grew up in south Georgia and it was only ever called stuffing in my house, although not once was it actually stuffed inside anything. I love the idea of stuffing inside the turkey, soaking up all that juicy goodness, but if we’re not using bread or grains of some kind, that technique is hard to do justice. So we’ll stick with the stuffing-on-the-side concept of my youth. A super yummy grain-free, dairy-free recipe is below!

Mashed potatoes: if you’re avoiding nightshades or just trying to keep it low-carb/dairy-free, mashed potatoes can be a booger. I’d like to propose an alternative: mashed sweet potatoes! Yams and sweet potatoes are another traditional thanksgiving food (although in my youth they were always smothered with corn syrup and toasted marshmallows), and one that can be made into a delicious Paleo-friendly dish. Bake (or microwave) sweet potatoes, peel and mash them, mix with coconut oil or grass-fed butter, cinnamon, ginger, nutmeg and a touch of maple syrup and you have one delicious side dish (or main dish, if you’re visiting my plate).

Desserts: if you enjoy pumpkin pie for dessert at Thanksgiving, you’re in luck. It’s super easy to make a really satisfying Paleo version. Sarah from Everyday Paleo has a great recipe plus a demo video on her version of pumpkin pie. I made something similar recently and for the crust, used almond flour and coconut oil. Yummmm. My husband couldn’t even tell it wasn’t a graham cracker crust.

A delicious, foolproof Paleo Thanksgiving
I’ve taken the traditional Thanksgiving menu from my youth and made a few tweaks. Here are some great, tried and true recipes from around the Web.

•Pre-dinner munchies: Italian sausage skewers, Bacon-wrapped almond-stuffed dates, Deviled Eggs (Fat Guacamole Devils would also be welcome), shrimp cocktail, olives, nuts
•Alton Brown’s roast turkey (video)
•Cranberry sauce
•Holiday yams
•Tarragon green beans
•Pumpkin pie
•And finally, stuffing!

Savory Sweet Potato Stuffing
Serves: 8
Time: about 2 hours (40 minutes hands-on time)

This has all the savory depth of flavor you’d expect from a traditional bread stuffing, and you’ll recognize familiar fall flavors in there, but get ready for some unexpected notes: the burst of sweetness from the raisins and the crunch from the pecans.

Ingredients
•4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces
•4 tablespoons olive oil
•salt & freshly ground pepper
•4 celery stalks, thinly sliced
•2 medium onions, chopped
•1/2 cup dry white wine
•8 oz. country style (not in a casing) pork sausage
•2 large eggs, beaten
•1/2 cup chicken broth
•4 tablespoons golden raisins
•3 tablespoons chopped fresh sage•1/2 cup chopped pecans
Directions
1.Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.
2.Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
3.Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.
4.Add the beaten eggs, sweet potatoes, broth, pecans, raisins and sage to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.

The VOTE…Be There!

Posted in Events, Lifestyle, Members, Nutrition on November 12, 2010 by Crossfit Sioux Falls

Super Ffast Squatting by Kimmy G

Tomorrow (Saturday at 1030a) marks the Paleo Challenge II Vote. This is were the participants of the Paleo Challenge decides who will take the PLC II Crown for the Men and the Women.

Details:

When: Saturday Novemeber 13th
Time: 1030a-1115a
Where: CFSF

The top 3 men and top 3 women will be posted Saturday at 1030am. Each Paleo participant (you don’t have to finish to vote anyone who started the challenge) will have the opportunity to vote on the winner for the top male and female. The male and female winner will win $800 CASH EACH and a free UNLIMITED month membership.

We encourage all of CFSF’ers to come and join in on the fun.

You must be at “The Vote” to vote. Sorry if you are not in attendance you are not able to vote.

Any questions contact Chris or Annie.

THANKS!

Diet Fads…Sound Off Time

Posted in Lifestyle, Nutrition on November 11, 2010 by Crossfit Sioux Falls

Rob : "I'm on the Cookie Diet", FTS: "I am on the 500 calorie diet", Casey: "I think I'll try the Twinkie Diet"

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. For the last 5 years obesity has stalled out at 32% and is now expected to climb to 42% over the next 40 years!!!

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?
-Did they not work?
-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 the latest crazy diet out there…your favorite and mine…the Twinkie Diet

HAPPY VETERANS DAY! WE APPRECIATE EVERYTHING YOU HAVE DONE FOR US.

Rules of Nutrition

Posted in Nutrition on November 10, 2010 by Crossfit Sioux Falls

Here are the top ten rules to nutrition that are simple and break it down so that it is easy to follow and understand….

1. If you don’t pick it or kill it, don’t eat it. This simply means choosing the least processed forms of foods (specifically carbohydrates) when building the majority of your meals.

2. Eat a rainbow often. The vitamins and minerals that our bodies need come naturally from the foods that we eat, and especially from fruits and vegetables. Eating a variety of fruit and veg in a multitude of colours will help to ensure that you are getting the variety of nutrients that you need, resulting in enhanced recovery, improved energy production and immunity.

3. Protein is a critical part of the diet for athletes, specifically the type and the amount.

4. Eat fats that give something back. We recommend 20-30% of the total calories come from fat. The best types of fats to include are raw nuts, seeds, olive oil, nut butters, and fatty fish. These fats decrease inflammation but, due to their essential nature, must come from the diet.

5. Every three hours. Eating consistently maintains energy levels (blood glucose), keeps the body in a fed state, and prevents mood swings and bingeing. Combining the three main nutrients (carbs, protein, fat) every three hours will prevent extreme hunger, which will make healthier food selection easier.

6. Eat breakfast every day. Eating breakfast every day is critical, yet it’s skipped by many. Breakfast doesn’t have to be complicated or time-consuming. Eating breakfast gives the body the fuel it needs and sets your metabolism up to function correctly throughout the day.

7. Hydrate. Dehydration equals decreased performance.

8. Don’t waste your workout. Even with the abundance of research on the importance of post-workout nutrition, I still see athletes skipping the recovery meal or snack. Unfortunately, many are still reluctant to consume calories after just burning them. However, in order to optimise the benefits of a training session and jump-start recovery for maximal gains, it is critical to consume a post-workout recovery meal that blends both carbohydrate and protein, within 45 minutes after training.

9. Supplement wisely. Supplements should ‘complement’ the diet and a mentality of ‘food first, supplement second’ should be employed. However, there are a number of situations that warrant a basic supplementation protocol. Those of us who are not eating the fruits and vegetables we need on a regular basis and are restricting calories should consider taking a multi-vitamin. Those who do not get the recommended two to three servings of fatty fish per week should consider supplementing with an essential fatty acid supplement.

10. Get back in the kitchen. In a world of convenience, travel and life on the go, we often turn to restaurants, fast food, and ‘quick’ food for our nourishment. Restaurants, regardless of type, do not take into consideration your calorie needs or your health when deciding upon their menu.

Found at: anerobicinc endurance

Better Sleeping Posture Helps for Better Sleep…

Posted in Lifestyle, Nutrition on November 9, 2010 by Crossfit Sioux Falls

I found a great article on the importance of Sleep Posture on Marks Daily Apple:

This is so important not only for our health but our workouts and nutrition as well.

The better we sleep the better we perform in everything.

Take a minute to read this blog it will give you a whole new outlook on sleep!

How To Improve Your Sleep Posture?