Archive for the Nutrition Category

Beans are good for you…FALSE!

Posted in Nutrition on October 8, 2010 by Crossfit Sioux Falls

PR time...275! Are you kidding me???

Anyone ever hear people saying or think themselves that beans are touted as the healthy protein alternative to meat?

Do you know how to respond?

Well lets uncover the truth:

The fact that they can cause gastrointestinal distress should be enough for our concern. Most legumes are poisonous if eaten raw. Legumes are high in lectins, protease inhibitors, and phytates. Lectins are proteins that bind carbohydrates, been identified as being inflammatory and toxic. They have a casual relationship with auto-immune diseases such as rheumatoid arthritis, Type I diabetes, and lupus. Phytates or phytic acids, have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron, and zinc in the digestive tract. Furthermore, the presence of protease inhibitors interferes with the breakdown of proteins into amino acids. Vegetarians seeking protein from legumes, may actually be making their protein deficiencies worse!

A diet high in legumes, at best, will give you gastrointestinal problems and could result in a mineral deficiency. At worst, a diet high in legumes could induce an “auto-immune” response. The soy industry has been pushing the “health benefits” of soy.

As a result, most of our processed foods contain a soy additive or byproduct, in effect, lacing our foods with possible toxins.

There are a lot more myths about the food pyramid and the traditional American diet. To find out what they are begin reading the Paleolithic Solution by Robb Wolf immediately!

Happy Friday!

If You Restrict Yourself Too Much, You Will GORGE…

Posted in Lifestyle, Nutrition on October 7, 2010 by Crossfit Sioux Falls

After trying every diet known to man, and helping people with diet and exercise for ten plus years …. I have seen this time and time again Gorging!

People do a complete 360 cut out everything known to man for 7 weeks (or less depending on the person), and once the 7 weeks is over its gorge city!!!

As humans we are not expected to be perfect. If you are really making a “lifestyle” change, there are going to be times that we will cheat. As long as we are balancing our food with tons of positives, a little negative here and there is not going to hurt us. It will only make us feel like we are not “dieting”.

A phrase you will commonly hear me use is “there is a reason the word DIE is in diet”.

Truly make this a lifestyle change, not just a challenge. Take this opportunity and really apply it to your daily life not just for these 7 weeks, but for a lifetime!!

Watch this video below and find out what happens when we restrict ourselves for too long……

No dairy? No problem! 4 Non-Dairy Ways To Keep Your Bones Strong

Posted in Nutrition on September 28, 2010 by Crossfit Sioux Falls

One of the most common concerns I hear for not giving up dairy is that by doing so, you will put the health of your bones at risk, primarily due to insufficient dietary calcium. With that in mind, I thought I’d offer up a few suggestions for keeping those bones healthy sans dairy. Take note, though: I’m not saying dairy is bad or that it can’t be used as part of a healthy diet (although individual results may vary), I’m simply laying out a case against the argument that you can’t get adequate calcium unless you’re eating dairy.

1. Eat your greens!
A large part of our bones are composed of calcium, making it an essential mineral for maintaining healthy bones. But there’s much more to bone health than just calcium. According to Michael Murray, ND, there are over 24 bone-building vitamins and minerals that work together to protect us from osteoporosis. For example, vitamin K is needed for osteocalcin (a protein found in the bone matrix) to mineralized bone. Magnesium increases calcium uptake and vitamin D helps it to get deposited into our bones. So, while milk is high in calcium it is incredibly low in magnesium and the other co-factors that allow us to utilize the calcium we consume. Green leafy vegetables on the other hand, are full of these vital nutrients ensuring that we get the calcium from our food. In fact, one study in the American Journal of Clinical Nutrition (Heaney RP, Weaver CM.1990; 51:656-657) compared the absorption of calcium from kale with the absorption from milk and found that calcium absorption from kale was 40.9%, compared to only 32.1% from milk. What’s more, just 1 cup of cooked collard greens provides you with more calcium than a cup of cow or goat milk!

The following foods are essential for maintaining strong bones:

Sesame seeds
Soft shell crab
Sardines and anchovies (small fish with edible bones)
Bok choy
Brussels sprouts

2. Get Your Daily Dose of Sunshine
Vitamin D is essential for keeping your bones strong. It works to absorb calcium from your digestive tract and escorts it right where it needs to go: your bones. According to health integrationist Layna Burman, if you’re fair-skinned, you need 15-minutes of sun exposure (sans suncreen) between 12pm-2pm every day in order to get your daily requirements. If you’re darker-skinned, you’ll need closer to 30-minutes of sunlight daily. Most of us don’t get enough sun exposure especially during the winter, leaving us with weak vitamin D levels. Concerned about skin damage? Supplement with 2,000-4,000 units of D3. You could also get your vitamin D levels tested with a 25-hydroxy vitamin D test.

3. Do CrossFit
Bone is living tissue that responds really well to exercise. Just like your muscles become stronger and bigger with regular use, your bones will also become stronger and more dense with exercise. According to the Osteoporosis Foundation, the most effective type of exercise for building and maintaining good bone density is weight-bearing exercises and resistance training. Muscle and bone go hand-in-hand; the more muscle you have on your body, the stronger your bones are!

4. De-Stress
When you’re experiencing stress, whether it is good or bad, your adrenals secrete cortisol, your primary stress hormone, to help remedy the situation. While cortisol is a powerful anti-inflammatory agent it can also be catabolic, meaning it breaks down muscle and bone, when it’s elevated around the clock. For example, exercise is a good form of stress that elicits the release of cortisol but when you’re over-trained and don’t give your body time to recover, you wind up doing more harm than good. Chronically high cortisol can also make your blood more acidic, forcing your bones to release calcium, an alkalizing mineral, to buffer the acidity. While I’m on the topic of acid/alkaline balance, I should also mention that certain foods also contribute to an acidic environment. Sodas and carbonated drinks have phosphoric acid which binds to calcium in your digestive tract and stops it from being absorbed. Excess amounts of coffee, alcohol, and sugar can also be acid-forming causing your body to leach out calcium from your bones. High cortisol levels coupled with a highly acidic diet can set you up for some serious bone loss. Be kind to your body by giving it plenty of downtime and feeding it alkalizing foods like fruits and vegetables.

Calcium supplements are best absorbed when they are chelated (bound) to amino acids. It is also necessary to have adequate stomach acid to digest and absorb calcium. If the stomach produces too little stomach acid (hydrochloric acid), calcium remains insoluble and cannot be metabolized. That being said, the recommended daily dose of calcium is highly individual and depends on factors like age, gender, activity level, etc.

Taken from: CrossFit Oakland

Guess What Happens When YOU Drink a Coke???

Posted in Nutrition on September 7, 2010 by Crossfit Sioux Falls

When somebody drinks a Coke watch what happens…

In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

How does a Coke taste now???

Hey PaleoHolics…This one is for you!

Posted in Nutrition on August 27, 2010 by Crossfit Sioux Falls

Jason aka The Mayor of CFSF is in the PLC II. Are you?

We have 20 people officially signed up for the Paleo LEANing Challenge beginning September 18th. We ONLY have 30 spots available…don’t get left behind!!!

Educating yourself about the Paleolithic Diet is step 1 to success not only in the challenge, but in your health, body composition, quality of life, CrossFit WODs, etc…

Most of you are familiar with and may have already read the Paleo Diet Book.

Well the next step to further your education and success is getting to know Robb Wolf aka “The Witch Doctor of Nutrition” as I like to call him. His new BOOK is almost out on shelves. His BLOG has enough information for you to receive a degree in Paleo’ology’.

Your next courses of action:

1- Sign up for the Paleo LEANing Challenge
2- Read the Paleo Diet and order the Paleolithic Solution
3- Start gettin after the info on


Paleo LEANing Challenge 2…Register NOW!

Posted in Crossfit Philosophy, Events, Lifestyle, Members, Nutrition on August 24, 2010 by Crossfit Sioux Falls

It is with great pleasure we officially announce the Paleo LEANing Challenge 2!

I can’t say enough how excited I am PLC 2! We had a tremendous amount of success with it the 1st time. This is the kind of challenge that will change your life literally! We often say people join CrossFit for the HARDCORE workouts, people don’t join CrossFit to follow a nutrition plan i.e. Paleo. But I will tell you this, when you decide to adopt a Paleo’ish Lifestyle to compliment your CrossFit training that is where literally the REAL Results happen.

To sign up is as easy as A, B, C:

A- Pay $30 CASH
B- Sign the PLC 2 Agreement sheet
C- Fill out the Pre Paleo Challenge Questionnaire

***Sign up with Chris, Annie or Mary***

Done! You’re in…don’t procrastinate we are holding only 50 spots. Last time we had 49 people do the challenge and that was in Jan when we had a lot less members.

Saturday Paleo class in Week 2 of PLC I

The Rules are simple:

-Take a before Picture (Sept 18). Men in shorts, Women in sports bra and workout shorts…don’t worry they are COMPLETELY confidential.
-Take an after picture (Nov 6). Wearing the exactly same attire.
-Complete a weekly food log online for the 7 weeks.
-Coaches will pick the top 3 men and the top 3 women as the finalist. The participants will vote on the Top Male and Top Female to WIN (the vote is strictly based on before and after pics, the camera doesn’t lie). The winners split the $$$. And the Winners receive a FREE UNLIMITED month membership.
-Every Saturday (1030a-1115a) there will be a PaleoHolics class to help educate, motivate, empower, support and hold you accountable. It is not mandatory you attend every class to win, but it is HIGHLY encouraged to help you.

To give you an idea of the POWER of this Challenge listen to the champs from the 1st one:

Kim Godes and Rob Sietsema had some BIG TIME Results

“When the Paleo Challenge was posted, I thought this is the jump start I need on eating right! From the beginning I quickly learned I had the wrong frame of mind with this minimal thinking. I was blown away by the support, the recipes, the input, and most important the way I felt! My mind and body were changing and I was starting to see results. FINALLY….RESULTS!!!! Why didn’t I do this years ago?!?!
Throughout the challenge, I learned so much! The Paleo book was VERY informative and gave me the facts that I needed to get started. But it was the emails, meetings, and food journaling that really fostered my success. I am so grateful for everyone who ventured on this “caveman” journey with me. I am excited to share what I have learned with my friends and family. Healthy eating is not just a “fad” for me anymore. It is now a way of life!
Thank you to CrossFit for help me to find my spark. After 9 months, I have lost weight, gained strength and confidence, and learned skills to help me feel and look better. And I am not done! The fire inside me is now burning bright and I do not plan on letting it die out! I am so excited to continue on the path of health and fitness. I am ready to take on new challenges and build my level of skill. Most importantly, I am ready to share my fire with others and help them to find their spark for success.”

Kim Godes 3/19/2010…PLC I Women’s Champion

I joined CrossFit as a part timer….three times a week. Chris gave me the low down on the Paleo diet and told me to read the book. I bought the book and set it on my night stand….didn’t pick it up again until January. You see, I felt that just by working out at CrossFit, that enabled me to be able to eat a pizza every weekend or have that Big Mac and Fries….holy hell was I dead wrong. Sure I kicked my bum those nights I worked out and I hurt like hell the next couple days, but without the nutrition to go along with it, I was running head long into a brick wall….going nowhere fast.
When the challenge was announced I thought to myself, “this is it, Rob!” God has presented me another tool. I picked up that book, read it, took notes, asked questions, participated and prepared in advance for the challenge. Then picture day happened. I thought, no way will I change my appearance in 7 weeks. Impossible, right? Not so, my friends….keep reading!
I worked my tail off. I upgraded my membership to unlimited. Kicked up my workouts full throttle. Tried new healthy foods. Attended every paleo meeting because I knew the information was crucial to my success…not to mention having others going through the same thing I was to bounce ideas off of. I fed on their successes….it fueled me to try harder, eat healthier, work through the pain I was experiencing in my neck and shoulder. It was worth it to me to keep at it because I was SEEING RESULTS! I was FEELING results! It is AMAZING! And best of all….it’s EASY! People I work with would comment on my appearance….asking me what I was doing and how they could incorporate it into their lives. I shared my knowledge and literature. I’d even let them try the food I was making. Share the love, I always say…

In just 6 short weeks, I’ve dropped a pant size. I’m losing inches! My belt is getting looser and looser every day. My shirts are fitting like they should and not with the buttons protruding. I was in hog heaven!

Rob Sietsema

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Top 10 Nutritional Mistakes – This is the TRUTH, the Whole Truth, and nothing but the TRUTH! Beware this list is HARD CORE…

Posted in Nutrition on August 13, 2010 by Crossfit Sioux Falls

Every single person on this earth has the opportunity to succeed with their health and FITness…GUARANTEED!!! The problem I see is 2 Things:

1- Our Free Will


2- “Mainstream” information sources have an inherent agenda that will either directly or indirectly further the financial interests of various multinational corporations, mainstream medicine and/or pharmaceutical companies. This is not paranoia or cynicism…it is reality.

Below is the TRUTH. And the TRUTH will set you free…John 8:32

10) Relying on superficial descriptions such as “natural” or even “organic” on labels to determine whether a food is truly healthy.
Here’s where the Food Industry gets you. They hone in on buzzwords they think will sell their product. Terms like “natural” or “organic” are useless if the product in question is loaded with sugar (organic or not) or if the product contains highly processed ingredients and /or additives. Furthermore, labeling laws designed to supposedly “protect the consumer” are dubious, at best. Learn to read the fine print in the actual nutritional analysis on the back and come to understand the ingredient lists. A good rule of thumb where packaged food is concerned is to follow the edicts of ‘The X-Files’ and “Trust No One”. If it wouldn’t look like food to someone wandering around 40,000 years ago with a loin cloth and a spear, it probably isn’t food for you, either!

9) Relying on the media, your doctor or even conventional nutritionists/dieticians to provide accurate nutritional information

Keep in mind that most “mainstream” information sources have an inherent agenda (hidden or not so hidden in them). Anyone providing “education” regarding what it is you need to be healthy who comes from a mainstream perspective will either directly or indirectly be furthering the financial interests of various multinational corporations, mainstream medicine and/or pharmaceutical companies. This is not paranoia or cynicism…it is reality.

–And there is considerable reason to be cautious.

Medical doctors—although often well-meaning– may be the singularly least qualified persons to offer nutritional recommendations. Their education in nutrition is almost non-existent and carefully cultivated by medical schools entirely toward promotion of pharmaceutical interests. Keep in mind that somewhere around World War II medicine ceased to become a profession and became a full-blown industry. One really does not go to medical school to study health; but rather, one goes to medical school to study disease…and the treatment of the symptoms of disease by the use of drugs, surgery and (often expensive) medical intervention. Medical schools are essentially funded by pharmaceutical interests. –Not that doctors are ill-intentioned in the least, but hospitals are profit-oriented institutions…and the advice you get there may not be in your own best interest so much as the interest of the hospital or clinic (this observation was actually imparted to me in confidence by the head of a department at a major medical university). The same may unfortunately be said for many “natural health care providers” that are often as beholding to the interests of neutraceutical companies as allopathic physicians are beholding to drug companies. I do not suggest people ignore the advice of their healthcare providers, only that people be cautious, do their homework and/or seek second (if not multiple) opinions wherever possible. No one will ever care more about your health and your own best interests than you.

Conventional nutritionists and dieticians (the very people that design hospital food and school lunch programs…take a hint) are bound to the dictates of the unfounded and enormously unscientific USDA Food Pyramid. However well-meaning, these folks have been “indoctrinated” and fully trained by a complex, very corporate-driven system determined to retain considerable political and economic power.
Finally, the media on nearly all fronts are utterly bound by the interests of their advertisers: food, telecommunication and pharmaceutical industries. They literally cannot afford to be objective or tell the “truth” when millions of their advertising dollars are hanging in the balance from fast food, processed food telecommunications and drug companies.

8). Believing that junk food “in moderation” is OK.

This is a biggie. People will rationalize ‘til Sunday why it’s OK for them to eat French fries or potato chips “once in a while” or have their daily beer. While it’s true that it really isn’t what you do “once in a while” that usually determines your ultimate health or success in life (of course, the definition of “once in a while” is another interesting thing to consider) but what you do consistently that matters most…this does have its exceptions.

For instance, the only genuinely safe amount of trans-fats in anyone’s diet is ZERO. A single serving of trans-fat in French fries or chips may take up to TWO YEARS!!! for one’s body to fully eliminate, and its biological effects on your system in the meantime are chaotic and anyone’s guess as to how deleterious they are likely to be. Is “occasional” Russian roulette an “OK” thing? MSG is an excitotoxin and always does some degree of neurological damage. Is neurological damage “in moderation” OK? Furthermore, sugar consumption in any quantity is damaging and dysregulating to the system. Some of the effects are reversible and some not. Ultimately, it is the cumulative effect associated with glycation and insulin production that determine our health and life span. We live in a world where we can ill-afford any compromise to our health or well-being. Every meal matters. Is “a little hormonal chaos” or “just a tad” of systemic damage acceptable?

In the end, it’s all a matter of what you prioritize. If health really matters to you, then the less you compromise it, the better. If superficial indulgence matters more…then I doubt you would be reading this. It’s a choice we make. We need to make our choices more consciously and thoughtfully–and less impulsively. Furthermore, the less you compromise your health, the easier it becomes not to compromise (you just don’t get tempted after a while) AND the least likely you are to backslide and fall back into less healthy patterns of eating. –Like the Nike ad says: “Just Do It”. Stick to your guns. Maintain your “health integrity”. The ongoing and positively cumulative payoff will well exceed any superficial compromise to your impulsive desires. Your quality of life will not suffer in the absence of French fries, candy, potato chips, dessert or doughnuts. If you think it will, then you may need to take a look at what may be either addictions or a lack of healthy priorities.

7) Following “government guidelines” or “The Food Pyramid” for healthy eating.

Anyone who wants to see for themselves what “government guidelines” and The Food Pyramid can do for their health only needs to drive to the nearest Native American Reservation and look around. The government supplies these reservations with much of their food, based on these guidelines. Take a look at the tragically pervasive rate of obesity, diabetes, heart disease, alcoholism and any other degenerative illness you can think of. Look at life expectancy. Consider also what now constitutes “food” in government guideline-designed school lunch programs. After all…everyone knows that “ketchup is a vegetable”…

6) Thinking that “being slim” means you are healthy—using weight as your litmus of “good health”.
Although it’s always better not to be overweight, looking good on the outside in no way means everything is working right on the inside. It is entirely possible to be slim…AND diabetic. It is entirely possible to be slim and suffer a heart attack or stroke. It is entirely possible to be slim and get cancer…or just about any other disease. Superficial image isn’t everything. –It’s not even close. This is a major…and often disastrous cultural illusion. Diet programs designed to help you lose weight are typically focused on “low calories” to the exclusion of quality health or nutrition. They typically supply their desperate victims with empty processed foods and coddle them with empty “low-cal” and “low fat” carbohydrates and sugary treats to seduce them into their programs (“look—I can EVEN eat chocolate cake and STILL lose weight!”). Those that market these programs, often supported and or designed by registered dieticians, should be ashamed of themselves.

5) Using vitamins to “make up for” unhealthy eating habits.

Keep in mind that vitamin companies are profit-oriented institutions, also. Many would like you to believe that you can make up for eating crap by just taking your daily “One A Day”. There is no such thing. “Supplements” are just that: —Supplements. They can be an incredibly useful adjunct to an already healthy diet…but never E-V-E-R a substitute.

4) Believing that exercise can “make up for” unhealthy eating habits.

I could go on with this one for hours. It’s an extremely common misconception and one that allows far too many people to rationalize extremely unhealthy dietary habits. Exercise does not determine your biochemistry—diet does. It’s true that exercise (properly done) has many important health benefits. It can help improve, for instance, insulin sensitivity. This will not, however, somehow magically compensate for eating that stack of pancakes for breakfast. Although it is possible to burn off the sugar (with anaerobic exercise) it is NOT possible to burn off the insulin. Trans-fats, too, will NOT melt away and evaporate on the treadmill or stationary bike at the gym after you ate those French fries for lunch. Exercise is an ADJUNCT to a healthy diet…NOT a substitute.

3) The belief that “genetics is destiny”.

Don’t get me started.

Even by the most conservative geneticists’ standards, we have anywhere from 80% to 97% control over our own genetic expressions. We ALL have dormant genes for all sorts of things, both good and bad. You’re not just fat because your mother and father were fat. –Nor are you destined to have a heart attack just because half the people in your family have had one, or by the same token will you get diabetes, or cancer. Genetics can have some influence, certainly…but genes are turned on and off by regulatory genes and regulatory genes are mainly controlled by nutrients. A gene will not express itself unless the internal environment is conducive to its expression… and we have ultimate control over that by the foods we choose to eat, the emotions we habitually choose to experience, the toxicity of the environment in which we live and the lifestyle we consistently choose to live. Learn to be the master of your own genetic destiny.

2) The belief that eating healthy means having to give up enjoyment of food, good flavor, fat, dietary cholesterol or animal source foods.

All of us, regardless of our ideologies, ethnic backgrounds or anything else are genetically “hunter gatherers” and 99.99% identical to humans living 40,000 to 100,000 years ago. We are, in effect, creatures of the Ice Age and designed to consume a diet rich in animal source foods and natural fats, together with a variety of fibrous plant matter. Vegetarianism and veganism are modern day ideas founded more in ideological principles than principles of human physiology and anthropological evidence.

Animal source foods are only as healthy as their sources, and no one should be eating hormone- and antibiotic-laden, feedlot-fattened, or unethically-treated meat sources. The alternative is not vegetarianism/veganism…the alternative is finding healthy, ethically- or naturally raised sources of these animal source foods that we have consumed and have been physiologically adapted to eating as hominids for the last 2.6 million years. Ethical livestock farmers are out there…and we should all be giving them and NOT the commercial livestock industry our business. Plant foods are wonderful, too, and a source of many antioxidants and phytonutrients needed by us more today than ever before. They are far from the entire picture for health, however.

1) The belief or assumption that eating a quality diet is too expensive…or too difficult or complicated to maintain.
Nothing could be further from the truth. The dietary guidelines suggested in my book: “Primal Body—Primal Mind” can not only save you hundreds of dollars in grocery bills (while still being able to afford very high quality meat, fish, eggs and produce), but one also must take into account money to be saved in avoiding medical bills or loss of work income through illness. We’re talking pennies on the dollar here. By approaching diet from an educated, principle-based (and not “formulaic”) perspective one automatically understands what is needed and also knows better how to navigate the landmines of mis- and dis-information set by corporate economic and/or political interests. It’s all way easier and far cheaper than you think!!

List found from

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COLD HARD Facts about Water/Hydration in a very HOT and HUMID Season

Posted in Nutrition on August 12, 2010 by Crossfit Sioux Falls

Too often water is an afterthought, and yet no nutrient is more vital or necessary in as great amounts. Maintaining proper hydration is an essential part of healthy living. Every day, we lose 2-3 quarts of water through urination, sweating, and breathing. In addition to helping you build muscle, drinking water can help you:
-fight fat
-bad complexion
-stomach aches
-even a stuffy nose

A man’s body is approx 60% water, and a women’s is about 50%. Consider the fact that you can survive for weeks w/o food, but only about six days w/o water.

When the water in your body is reduced by just 1% you get thirsty.
-At 5%, muscle strength and endurance deteriorate, and you become hot and tired.
-At 10%, delirium and blurred vision take over.
-At 20% you’re DEAD!

Sufficient water intake not only burns calories, but allows your liver to be more efficient at mobilizing and eliminating fat from your body. Water eliminates toxins from the body, and to transport other nutrients into our cells. It is required for a proper balance of vitamins, minerals, and electrolytes, which ensure that your muscles have a full range of motion, prevent muscle spasms and cramping, and regulate the pattern of your heartbeat. By maintaining proper blood density, water helps manage blood pressure, and the movements of fats so they are not deposited as plaque in the blood vessels. Water also wards off food cravings caused by dehydration and thirst.

Never let thirst be your guide. That’s like coasting onto an interstate emergency lane with a completely empty gas tank being your indication to put some gasoline in your car. It’s already too late. By the time you’re thirsty, you’re already dehydrated.

The commonly accepted rule for water consumption is 1 cup of water 8 times a day, or about 2 quarts or liters a day (I would add some more with the humidity we are having, and that rule doesn’t take into account of CrossFit WODs either). Try to carry a water bottle with you whenever you can.

Found from:

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The Good, the Bad and the Ugly; Meal Infrequency

Posted in Nutrition on August 3, 2010 by Crossfit Sioux Falls

Mike has since SIGNIFICANT changes thanks to his improve diet and CF

So much has been made of meal frequency. Plenty of old school and new school trainers recommend eating small meals, every 2 hours in order to keep the metabolic furnace “stoked” and burning calories all day long.

Another oldie, but goodie is “breakfast is the most important meal of the day.” If you want to lose weight, don’t skip breakfast because it gets your engine running right off the bat.

Research has shown that these strategies may be no more effective than 3 squares a day or waiting until lunch to get started.

Many in the fitness world are now discovering something completely new – intermittent fasting, or IF for short. Small scale and anecdotal research shows that IF may be an effective and powerful tool not only for burning fat but also for building muscle. A study from 2007 divided dieters into 2 groups – one eating one meal per day and one eating three with equivalent calories and showed that the group eating only one meal lost more bodyweight and body fat and gained more lean muscle tissue.

There may be other health and cognitive benefits as well, decreasing inflammation and increasing neuro-plasticity or the ability to learn and form new neural connections. This ARTICLE summarizes some of the practices and benefits that are currently understood.

There are caveats, for sure. Those with hypoglycemia may not benefit from reducing meal frequency, but all other things being equal, do you see a benefit for yourself?

Found from

What YOU Need to Know About Calluses

Posted in Crossfit Philosophy, Nutrition on July 30, 2010 by Crossfit Sioux Falls

Calluses are areas of thickened skin caused by repeated friction and pressure. They form to protect the skin and the structures beneath it from injury or damage. While calluses are a layer of protection and a testament to hard work, excessive calluses can be troublesome and lead to injury. For example, when doing high repetitions of pullups the excess skin can grind between the bar and the hand and eventually tear away. So it is in our best interest to keep our calluses smooth and shaved down to avoid further complications.

There are a few essentials you should have in your gym bag or in your medicine cabinet. First is a pumice stone. These moon rocks are great for keeping the calluses to a minimum. A few minutes with one of these every few days should keep things under control.

The second thing you want to get is a callus shaver. This tool is a little more heavy duty and is good for especially tough skin. If you have some serious calluses or are the type that only takes care of your hands when things get really bad, then you’ll want to invest in one of these.

The next thing you will want to invest in is some good lotion. Personally, I hate the feel of lotion on my hands, so I put it on right before bed. You want to keep your hands moist because the frequent

Click on the copy and paste the link below and find more on rip management and first aid. The third part will focus on how to train with ripped hands and finally a little article on hand exercises for strength and rehab.